How much sleep do you need? Many working Americans sleep too little, but did you know you can sleep too much? According to studies on sleep and mortality, insufficient AND excessive sleep can shorten your life.
*Healing and repairing cells, tissues, and blood vessels help build bone and muscle mass.
Lack of Sleep: Immediate and Long-term Health Effects
- Diminished cognitive function
- Increased levels of cortisol (stress hormone) which cause the following:
Continue reading “KRON 4 | How Much Sleep is Too Little…and Too Much”
Do you have trouble falling asleep or staying asleep at night? If so, caffeine could be keeping you awake even though you never consume it at night. That’s because caffeine has a longer-lasting effect than you may think.
Negative Health Effects of Insomnia
Caffeine disrupts deep (restorative) sleep and the ability to fall asleep which cuts down on total sleep time resulting in:
- Overeating and binge eating
- Weight gain
- Increased mortality — According to a study by the American Cancer Society (Mortality Associated with Sleep Duration and Insomnia), insufficient sleep can shorten your life. Causes of death associated with sleep duration include heart disease, stroke, and breast/colon cancer.
Why Caffeine Has a Lasting Effect (Half-Life Explained)
Caffeine has a half life of five to six hours. In other words, it takes five to six hours for the amount of caffeine in your body to be reduced to exactly one-half of its concentration. (Translation: the amount of caffeine remaining in your body after six hours is equal to the amount you excrete.)
How It Breaks Down
The half-life of caffeine in a healthy adult is six hours. This does not take into consideration half-life variables (see below) that can influence how fast/slow a person metabolizes caffeine.
- Due to the half-life of caffeine, caffeine starts accumulating in your body when you consume it throughout the day. This could be in the form of another drink, food, or even medication.
- For example, if you drink two cups of coffee every day at 8:00 AM, by Day 3 at 2:00 AM nearly 45 gm of caffeine could still be in your system.
- To compound the caffeinated effect, if you drink another cup of coffee at 2:00 PM as an afternoon pick-me-up, by Day 3 at 2:00 AM, nearly 90 gm of caffeine could still be in your system. That’s nearly the amount of caffeine in a 16-oz Frappuccino® — a clue as to why you may not be able to sleep well.
Your Personal Buzz (Half-Life Variables)
The half-life of caffeine is not a fixed number and can vary based on the individual. Variables include your: Continue reading “KRON 4 | Why Caffeine Has Long-Lasting Effects”
VIDEO: Once again I had the pleasure of chatting with Marty Gonzalez, weekend anchor of “KRON 4 Morning News Weekend”…
Thanksgiving to Christmas seemed like one continuous food fest — from office parties, family gatherings, and cookie exchanges — making it especially challenging for you to control your eating and manage your weight. If you consumed more calories than you expended, you may have closed out the year with a wider waistline and a guilty conscience. Well, don’t fret because here are some humane ways to get back on track.
VIDEO: I had the pleasure of chatting with Marty Gonzalez today, weekend anchor of “KRON 4 Morning News Weekend”…
The holidays can be a stressful time if you’re trying to lose weight. Parties are focused around food, alcohol and temptation. Don’t throw up your hands in defeat before the party even begins. Here are some tips to cope and still enjoy the festivities.
Your metabolism is the rate at which all the chemical reactions in your body work as a whole to create the energy you need to thrive. Think of your metabolism as the engine in your car. Sometimes it can be a high performance machine, but without good care, it can run like a slug. Here are some tips to keep your body working at optimum speed.
Signs of a Sluggish Metabolism
The most obvious signs that your metabolism has plummeted are:
- Weight gain
- Inability to lose weight despite restricting calories
- Not feeling hungry
Causes of a Deaccelerating Metabolism
The main reasons your metabolism may be slowing down:
- Age: Your metabolism is thought to slow about one to two percent per decade.
- Low percentage of muscle mass: When your muscle mass diminishes, your basal metabolic rate (the number of calories you burn while at rest) diminishes as well.
- Not eating enough food! Insufficient calories can cause you to go into “starvation mode” which can slash your metabolic rate. Severely restricting your caloric intake is one of the key reasons that diets don’t work and wind up making you fatter in the end.
- Lack of exercise and physical activity: In a UC Davis study, they found that the resting metabolic rate in highly trained runners was reduced by 7 to 10 percent when daily exercise training was stopped.
- Dehydration: Your organs need water to function every day. When you don’t get enough water, your organs will slow down and can eventually shut down.
- Hypothyroidism: The main purpose of the thyroid hormone is to keep your engine running. When your thyroid isn’t producing enough thyroid hormone, your metabolism will slow down.
How to Preserve Your Metabolism
To ensure a healthy metabolism: Continue reading “How to Ignite Your Metabolic Furnace”