Optimizing health and fitness extends beyond the bounds of exercise regimens and dietary protocols. It is imperative to acknowledge different lifestyle factors impacting an individual's journey to achieving a greater quality of life in a body that they love. Addressing Stress, Sleep, and Digestive Health will play an integral role in determining ultimate outcome for those who choose to work with us at Thesis. These factors can either enhance or inhibit progress, making them crucial components to address.

Stress

Stress is a physiological response to anything that throws the body out of homeostatic balance. This can manifest from internal disturbances, such as low blood sugar, prompting the body to liberate stored glycogen to bring blood sugar levels back within the normal range. It can also arise from external disturbances, like fluctuations in our body temperature, causing us to shiver when we get cold and sweat when we get hot. These adaptive mechanisms serve us well when stressors can be modulated or rectified in the short-term. However, when stress becomes chronic due to factors like low-grade infections, environmental toxins, gut inflammation, physical exertion, and poor dietary habits, or from emotional and psychological triggers such as intense workload, poor work/life balance, or the strains of an unhappy relationship, any progression towards achieving a health goal can be seriously hindered.

A body under prolonged stress prioritizes the immediate needs of survival over things like maintenance, repair, and certainly does not care about an individual's body composition goals. This shift has several consequences:

• Impaired Digestion: Under chronic stress, optimal digestion is impaired. This disruption affects the natural contractile rhythms of the stomach and intestinal tract. As a result, the secretion of essential enzymes and digestive acids is suppressed, hindering nutrient absorption and leaving vital nutrients unutilized.
• Immune Suppression: Prolonged stress can lead to a weakened immune system, making the body more susceptible to infections and illnesses. When under consistent stress, the body diverts energy away from the immune function as it's more focused on immediate survival. Over time, this reduced immunity can mean longer recovery times from sickness and an increased vulnerability to viral and bacterial infections.
• Sleep Disruption: Chronic stress affects our sleep cycle, leading to difficulties falling asleep, staying asleep, or feeling unrested even after a full night's sleep. Without restful sleep the body can recover from the day's activities, much less hard training sessions. Additionally, sleep disruption can lead to an overactive mind, further disrupting the ability to achieve restful sleep.
• Hormone Dysregulation: Chronic stress disrupts the delicate balance of our hormonal system. It can lead to a phenomenon called 'Pregnenolone Steal,' where the body prioritizes the production of stress hormone cortisol over other essential hormones. This can result in imbalances in hormones like estrogen, testosterone, and progesterone, affecting everything from mood to metabolism.
• Impaired Fat Loss: Chronic stress can hamper fat loss due to elevated levels of the hormone cortisol, which promotes fat storage, particularly around the abdomen. Additionally, stress often triggers cravings for high-calorie or sugary foods. This is in part because insulin, which is released in response to these foods, acts to counterbalance cortisol's effects. Historically, our body's reaction to stress prepared us for 'fight or flight' situations by storing energy. Today, this adaptive response can hinder fat loss goals.

While we can't entirely eliminate stress from daily life, we can offer clients ways to manage its impact and intensity. Here are some considerations to help when your client's stress becomes overwhelming:

• Nutrition:
  • Individualization is Key: Every client's nutritional preferences and habits are unique. Meticulous tracking may become overwhelming, so be sure to offer more personalized solutions that are tailored to their accountability style.
  • Understand Food Sensitivities: Educate clients about the potential effects of food intolerances and allergies, which can often be hidden stressors leading to inflammation.
  • Stable Blood Sugar: Stress can exacerbate blood sugar fluctuations. Recommend starting the day with a high protein, moderate fat meal to ensure steady energy levels, rather than quick fixes like sugary cereals or juices.
    
    
    
    
• Yoga & Meditation:
  • Mind-Body Connection: These practices foster a deeper connection between the mind and body, helping clients center themselves.
  • Quiet Time: In our constantly connected world, taking time to disconnect and be in the present moment can be a stress relief in itself.
  • Problem-Solving Space: Meditation can provide clarity and perspective, offering a break from the relentless pace of daily life. When it comes to meditation, think outside the body; walking in nature can deliver the same benefits as sitting quietly in a room.
    
    
• Mindset Shift:
  • Empowerment Philosophy: Teach clients the power of discernment – if something isn't serving their best interests, it might be worth reevaluating.
  • Mind Over Matter: Educate clients on the physiological connection between mindset and physical response. A positive mindset can lead to better physical and emotional outcomes.
  • Address Root Causes: Encourage clients to identify and tackle the core issues causing their stress. Solutions often lie in addressing the source, rather than just managing symptoms.
    
    
• Supplementation:
  • Natural Stress Relievers: Highlight natural supplements and teas that promote relaxation. Examples include:
    • Chamomile: Known for its calming effects, particularly aiding in sleep.
    • Kava: Has been used traditionally to alleviate symptoms of anxiety and induce relaxation.
    • Reishi: A medicinal mushroom that's believed to boost the immune system and promote relaxation.
    • Passionflower: Traditionally used to treat anxiety and insomnia, passionflower can have a calming effect and is often taken as a tea.
    • Lemon Balm: An herb from the mint family, lemon balm tea can reduce symptoms of anxiety and promote a sense of calm.
  • Adaptogens for Balance: Introduce clients to adaptogens – natural herbs that help the body adapt to stress and restore balance such as Ashwagandha or Rhodiola.
  • Magnesium: Often referred to as the "relaxation mineral," magnesium is essential for many body functions, and deficiencies can contribute to anxiety and restlessness. Consider recommending magnesium supplements or foods rich in magnesium to clients experiencing heightened levels of stress.

Sleep

Sleep is more than just a period of rest or downtime for the body and mind. Contrary to the common misconception that sleep is simply a passive state, it is, in fact, a dynamic process crucial to various physiological and cognitive functions. Its importance cannot be overstated, as it is paramount in our attempt to assist clients in optimizing their physical health and ideal body composition. The following illustrates the impact sleep has on overall health and the ability of clients to achieve their goals:

• Insulin Sensitivity & Glucose Tolerance: Inadequate sleep can have immediate consequences on the body's ability to process sugar. A single disrupted night can induce insulin resistance levels mirroring those seen in Type ll diabetics. This not only compromises our glucose tolerance, but also puts us at a heightened risk of chronic conditions associated with insulin resistance. For clients aiming for optimal metabolic health and weight management, understanding this relationship between sleep and insulin is paramount.
• Gut Health & Reactivity: The health of our gut plays a pivotal role in overall wellness, and inadequate can negatively impact it. Poor sleep increases intestinal permeability, commonly known as "leaky gut." This condition not only exacerbates insulin resistance, but also amplifies adverse reactions to certain foods. Maintaining a healthy gut barrier is essential for nutrient absorption and defending against pathogens, highlighting the need for sleep in digestive health.
• Systemic Inflammation: Even slight reductions in nightly sleep can lead to an inflammatory response. Levels of C-reactive protein, a marker for inflammation, can surge. Additionally, there's an increased tendency for blood platelets to clump together, raising the risk for cardiovascular incidents like strokes or heart attacks. Chronic inflammation is often at the root of many degenerative diseases, making sleep essential in combating these health challenges.
• Immune Function: The body's defense mechanism against pathogens is significantly influenced by sleep patterns. Sleep deprivation can impede the immune system, rendering us more susceptible to infections, colds, and other illnesses. Especially in times where optimal immune function is crucial, ensuring adequate sleep becomes a top priority.
• Hormonal Balance: Sleep plays a central role in the regulation of many hormones, including those essential for muscle repair and growth. When sleep is disrupted, the balance of these anabolic hormones is affected, potentially hindering muscle recovery and growth, aspects vital for clients pursuing strength and fitness goals.
• Dietary Choices & Cravings: Chronic sleep deprivation can wreak havoc on dietary choices. As the body seeks quick energy to counteract fatigue, people often drift towards high-calorie, ultra-processed foods. These impulsive food choices can hinder body composition goals and overall health. Educating clients about the link between sleep and diet can be a game-changer in their fitness journey.
• Cognitive Abilities: The brain requires sleep for optimal function. A lack of it leads to mental fatigue, reduced attention span, and diminished cognitive capabilities. This not only affects daily tasks and productivity, but also impacts a client's ability to stay focused during workouts, potentially affecting performance and increasing the risk of injury.

Before jumping into strategies designed to improve sleep, it's essential for us as coaches to clarify one foundational question; what is quality sleep? Fundamentally, quality sleep is characterized by 7-9 hours of uninterrupted unconsciousness, where it is as easy to fall asleep as it is to wake up at your scheduled time without the need for an alarm or stimulants to get you going in the morning. Often, we ask our clients about their sleep quality, and their reflexive response is "good". However, when we provide a clear definition of what good truly entails, many find that their personal experience doesn’t align. With this understanding in place, let's explore some strategies to improve sleep.

• Disconnect: Set aside at least 30 minutes before bedtime to unwind and prepare for sleep. Disconnect from stimulating activities (such as work, being on the computer, or texting) and cue the body that it’s time for rest. Try a warm Epsom salt bath for the calming effects of magnesium. Listen to soothing music or read. Do some deep breathing exercises before lying down.
• Drink Herbal Tea: Drink a calming tea like valerian or chamomile with a tablespoon of gelatin, a food-based powder that’s naturally high in glycine, which has been studied to aid insomnia.
• Prioritize pre-midnight bedtime: Research has shown that the hours of sleep before midnight are the most rejuvenating of the night, it’s critical to be in bed before then, ideally by 10 p.m., to capture the slow-wave sleep that occurs in the early part of the night.
• Minimize Blue Light: As the sun goes down, minimize blue light exposure from gadgets. Use apps like f.lux or invest in blue light filtering glasses. Constant exposure to blue wavelengths, especially from our electronic devices, can disturb our circadian rhythms, leading to sleep disruptions.
• Create a Cold & Dark Environment: Cultivate an environment of complete darkness, removing even minor light sources like alarm clocks which can disturb sleep. Equally important is maintaining an ambient temperature close to 68°F. To achieve deep sleep it is necessary for our body temperature to lower therefore, a room that's too warm can be counterproductive to achieving high-quality rest.

Digestion

The digestive system is an intricate process that has a significant influence on our overall health. While it is often overlooked due to its complexity, a fundamental understanding of how food is consumed, digested, and assimilated can provide insight to the myriad of ways our gut impacts every facet of our well-being.

A simplified process of digestion is as follows:

1. Initiation of Digestion: Digestion isn't merely about what happens in our stomach; it begins the moment we anticipate or smell food. The brain sends signals that kickstart the secretion of enzymes from the pancreas and gastric juices in the stomach, preparing the body to receive and process the incoming nutrients.
2. Mastication and Saliva's Role: Once food is in the mouth, the act of chewing (mastication) physically breaks it down. Simultaneously, saliva, rich in enzymes, begins the chemical breakdown, especially of carbohydrates. This ensures that by the time food reaches the stomach, it's already in a semi-liquid, partly digested state.
3. Stomach - An Acidity Environment: The stomach's acidic environment is vital. Contrary to the notion that high acidity is harmful, it's necessary for several reasons. First, it aids in breaking down proteins into amino acids, crucial for muscle repair and growth. Secondly, the acidic pH neutralizes harmful bacteria and pathogens, acting as a protective barrier for the body.
4. Small Intestine - Nutrient Absorbtion: As the food moves from the stomach to the small intestine, bile from the liver aids in emulsifying fats, making them more accessible for absorption. Here, most of the nutrients our body needs are absorbed, thanks to millions of tiny villi and microvilli that increase the surface area.
5. The Gut Microbiome: The large intestine houses trillions of bacteria, known as the gut microbiome. These bacteria play a pivotal role in fermenting undigested food, producing essential vitamins, and even communicating with our brain through the vagus nerve. The balance and diversity of these bacteria can influence our immune response, mood, and even our food cravings.
6. Colon's Role in Hydration: The colon, or large intestine, is primarily responsible for absorbing water and minerals. This not only ensures our body remains hydrated but also helps in forming a solid waste that is eventually excreted.

Each step in the digestive process holds significant importance. When working optimally, the benefits of a well-functioning digestive system are:

• Nutrient Absorption and Uptake: The health of the gut directly dictates the absorption of vital nutrients. When inflamed due to factors like poor food choices, stress, or over-reliance on certain medications, the gut's efficiency drops. This results in malabsorption and, consequently, nutritional deficiencies that negatively overall health. Diseases like asthma, arthritis, and even certain cardiovascular and neurodegenerative conditions can be linked back to the health of the gut.
• Immune Function and Resilience: Think of the gut lining as a shield where our immune cells live. Disruption in the gut environment, either due to an imbalanced flora or inflammation, weakens the gut lining, compromising the shield. This imbalance renders us more prone to various infections and conditions, emphasizing the gut's role in building and maintaining our body's defenses.
• Mental Health and the Gut-Brain Axis: Emerging research continually strengthens the tie between our gut and our brain. This relationship, known as the gut-brain axis, means disturbances in gut health can directly affect our mood, potentially triggering conditions like anxiety and depression. Furthermore, the gut plays a pivotal role in producing neurotransmitters, such as serotonin, that regulate mood, appetite, and sleep patterns.
• Hormonal Regulation: Beyond its role in digestion, the gut significantly impacts our endocrine system. By influencing hormone production and balance, it plays an essential role in maintaining equilibrium in our body's systems. For example, the bulk of serotonin – a crucial neurotransmitter affecting mood, sleep, and hunger – originates in the gut.

With such crucial roles to play within the body it is easy to see that disruptions or inefficiencies at any point may cause detrimental downstream effects, and even leading to widespread systemic issues, that may limit client goals of improving body composition and overall health. Therefore, optimizing digestive functioning can play an important role to help clients achieve their goals at a faster pace.

• Remove Potential Inflammatory Foods: Encourage clients to eliminate or reduce foods that might be causing inflammation or sensitivities. Common culprits include gluten, dairy, soy, refined sugars, and certain artificial additives. An elimination diet, where these foods are removed for a period and then gradually reintroduced, can help identify which ones might be problematic for the individual.
• Supplementing for Enhanced Digestion: Some clients might benefit from supplementing with digestive enzymes or hydrochloric acid (HCl) to support optimal digestion, especially if they have issues with digesting protein. These supplements can aid in the breakdown of foods, ensuring nutrients are more readily available for absorption.
• Boost Probiotic and Prebiotic Intake: Encourage the consumption of foods that are rich in probiotics (like yogurt, kefir, and fermented foods) and prebiotics (like garlic, onions, and asparagus). These foods help maintain a healthy gut microbiome by promoting the growth of beneficial bacteria. If needed, high-quality supplements can also be considered.
• Address Lifestyle Factors: Emphasize the roles that stress management and sufficient sleep play in preserving digestive health. Equally important is the art of mindful eating. Encourage clients to immerse themselves in the experience of each meal—this means eliminating distractions, chewing slowly, and taking time to enjoy the food being consumed without judgement.