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Bad Sleep Makes You Fat| Here is How…

Good, restorative, restful sleep is the cornerstone of wellness. 

“You can get away with eating bad and skipping a workout for a day or two but not sleeping well just one night causes your body and mind to breakdown in any number of subtle, and not so subtle, ways. Sleeping well, promotes focused mental performance, a stable mood, a strong immune system, a healthy stress response, proper cellular repair and a healthy metabolism. 

It’s also when your body does much of its disease-fighting maintenance work – when it ‘takes out the cellular trash,’ makes repairs and restores you for the day ahead. So, when you’re chronically short on restorative sleep, it’s a lot bigger deal than just feeling lousy and cranky in the morning – you’re inviting increased risk for serious health problems.

Another major reason to raise your sleep game? Weight control. Turns out, the lack of good, quality sleep also disrupts your metabolism and hormonal balance, which in turn play a big role in weight gain. 

Here’s a snapshot of how seven of the key hormones that regulate metabolism and how poor sleep impacts them:

1) Not enough quality sleep = more fat-triggering cortisol.

Lack of sleep is a stressor. Stress stimulates cortisol production which signals your body to retain fat by disrupting your insulin response, promoting insulin resistance.

2) Not enough quality sleep = carb cravings

Excess cortisol can trigger excess hunger, usually for starches and sweet stuff, in other words, a junkie-level addiction to sweets.

3) Not enough quality sleep = not enough fat-burning glucagon.

Just as too much-insulin cues your body to store fat, glucagon tells your body to burn it. When you don’t get enough good quality sleep, glucagon levels drop, leaving you without enough glucagon on hand to keep burning fat.

4) Not enough quality sleep = less heart-helping adiponectin.

Adiponectin is a hormone that promotes insulin sensitivity and helps your body break down fat. It also decreases inflammation and supports cardiovascular function. Less sleep means you lose those benefits—and gain weight.

5) Not enough quality sleep = less satiety-taming leptin. 

Leptin is the hormone that causes you to feel full. When leptin levels are low, that feeling of fullness is slow in coming and that delay results in eating more than your body really needs.

6) Not enough quality sleep = too much ghrelin. 

Ghrelin is the hormone that triggers hunger. When your ghrelin levels are high, you feel hungrier than you should, and again, you eat more.

7) Not enough quality sleep = insufficient human growth hormone (HGH).

HGH improves your body’s ability to metabolize fat, so when HGH levels drop, weight tends to rise. This “fountain of youth” hormone is made during the deepest stage of sleep, so it’s not enough just to get sleep—you have to get deep, uninterrupted sleep.”

Ready to raise your sleep game – starting tonight?

1. Take the Sleep Quiz!
This 28-second quiz will help you identify the specific key area (mental, physical or environmental) you must focus on FIRST to fall asleep faster and stay asleep all night long. Start the sleep audit quiz to uncover what’s holding you back from a deep peaceful nights rest tonight… click here 

2. Work with me privately
If you’d like to work directly with me to improve your sleep on a personal level, just email info@devinburke.com and put “sleep coaching” in the subject line. Tell me about your sleep and how you want it to improve, and I’ll get you all the details!

3. Follow me on Facebook, Instagram and YouTube
I share additional sleep and health tips on my Facebook PageInstagram page and Youtube channel. Let’s connect! 

Source: https://www.bewell.com/blog/5-ways-bad-sleep-makes-you-fat 

best sleep supplements

Best Sleep Supplements

P.S. Whenever you’re ready… here are 3 ways I can help you reclaim your health and energy and performance.

1. Join “Unlock High Performance” and connect with purpose-driven entrepreneurs and leaders who are unlocking high performance. It’s my new Facebook community where smart entrepreneurs and leaders learn to get more energy, freedom, influence and impact
— Click Here

2. Can’t get or stay asleep? Watch the New Sound Sleep Master Class
I’ve realized how important sleep really is to mental and physical performance, so I put together a new workshop to help you get and stay asleep! If you’d like to sleep like a baby every night, reclaim your energy, take back your health and experience more freedom in your mind, body, and life… 
— Watch it here

3. Work with me privately
If you’d like to work directly to improve your sleep and performance… just shoot me a message here … tell me a little about your health, business and life and what you’d like to work on together, and I’ll get you all the details!

How to Stop Being TIRED All the Time

How to Stop Being TIRED All the Time

Three of the most powerful energy increasing principles to skyrocket your energy:

1) Optimize your nutrition. We literally are what we eat, and are able to digest. It’s so important that you’re eating a plant-based, whole foods diet and avoiding the four foods that rob your energy. What are the four foods? Gluten, dairy, sugar, and caffeine. You could be eating all the healthiest foods, but if you’re still including a lot of those foods in your diet, your energy is gonna suffer.

First, cut back or cut out the four energy draining foods and instead start including more plant-based, alkaline foods. What does that mean? Well, it means fruits and vegetables, it means whole grains, nuts, seeds, and beans. It means food that was once alive.

The number one energy food, which also happens to be the number food that’s missing from most people’s diets, is greens. Green food is loaded with chlorophyll. Chlorophyll is kinda like the blood of a plant and it’s amazing for our blood, it helps support our red blood cells which carry oxygen, which give us energy.

You want to start incorporating more greens into your diet. How you do that? Eat a salad, eat a massive salad every day, either for lunch or for dinner. This is a super simple strategy and there are a million different ways that you can jazz it up and make it fun…from salad dressings to toppings but the key is to keep it simple. Also, commit to incorporating a green smoothie or a green juice in your diet.

Smoothies are a lot easier to kinda put together. All you need is a blender, some fresh fruits and vegetables, throw all that in there, super simple, super easy. Now, juicing does take a little bit of time, but now, most stores carry fresh cold-pressed juice, green juice. You want to go for the green juice because the fruit juice is loaded with sugar which can harm our energy.

2) Optimize your digestion. Yes, you can be eating all the most amazing, alkaline, plant-based, healthy organic food, but if your body’s not able to absorb and assimilate the nutrients, you’re not gonna be getting optimal energy. So pretty much, you’re eating all this good stuff, but if your digestion is compromised, your body’s not gonna know what to do with all that nutrition. To optimize your digestion start by eating mindfully. Mindful eating is such a powerful practice and it’s so simple. Mindful eating is slowing down and really being present with your food, taking one bite at a time and really chewing your food, instead of inhaling it.

Also, consider supplementing with digestive enzymes. Enzymes are just catalysts that help break down our food. Supplementing with a high-quality enzyme formula supplement can do wonders for digestion. Also, supplementing with a high-quality probiotic can also help with digestion.

3) Master your stress. Stress is the number one drain to our energy and it’s pretty much impossible to avoid. So, you have to learn, not just to manage your stress, but to master your stress. There’s a lot of amazing tools in order to do that. Most of the stress that we experience today is, chronic, unmanaged, mental emotional stress.

We’re not getting chased by tigers, our life generally isn’t being threatened. So, it’s this chronic mental stress that we need to learn to deal with. Have to get a handle on stress by implementing some simple practices and in many of my other videos I talk about this, but meditation.

Meditation can be as simple as just taking five deep breaths just to relax yourself and reset yourself, it’s so powerful. Transition meditations in between activities are also a great practice. Let’s say you’re picking the kids up from school and then you’re coming home and you have to get to work in between that, that’s a little bit of a transition. High performance studies show that a lot of energy is lost in that transition, so taking a moment to reset yourself by simply taking five deep breaths to center yourself. This will really have a massive impact on the level of energy you have…try it.

The number one reason that people have trouble sleeping, which massively impacts our energy and our recovery, is stress. So there are some simple practices and simple things that you could implement into your bedtime routine that would really help you get to sleep a lot quicker and help you stay asleep. Click here for those strategies.

To your health and performance,

Devin

Why I Became a Health Coach

Before I share my story its important to understand what a health coach is and does…
What is a health coach?
A health coach is a knowledgeable, supportive, action-oriented guide to health and well-being. A health coach focuses on educating, supporting and guiding clients in the following life areas: nutrition, physical activity, relationships, lifestyle and other life areas that impact health such as stress, weight and energy levels.

The need for health coaches…
Making the changes necessary to support health can be challenging – making them last can be even more challenging. Many people know what they “should” be doing to experience health but don’t do what they know. A trained health coach helps close the gap between knowing and doing so individuals can finally move forward on their journeys to feeling and looking their best. Health coaches support, guide and empower lasting change, health and increased levels of happiness with those they work with.

My story (short version)…

I learned at a young age that the happiest, most successful people I encountered, were also the healthiest and most open to improving themselves.  This naturally led me to explore personal and professional development books, tapes and programs. I then became extremely passionate about health and wellness.

I set out to learn as much as possible about how to experience extraordinary health. I received my Bachelor of Science degree with a Major in Exercise Science and Health Promotion from Florida Atlantic University and continued my education at the Institute for Integrative Nutrition along with intensive self-study.

I’ve read literally hundreds of books covering health, wellness, mindfulness, exercise and nutrition and feel blessed to be able to share my knowledge with the world.  I get to inspire and instruct others on how to improve their lives through making healthier choices.

I’m living my passion while making the world a healthier, better place. 

P.S. If your interested in learning more about my online health coaching programs click here.

P.P.S  If your interested in becoming a health coach and would like to sample a free class from the Institute for Integrative Nutrition click here.

Health and happiness,

Devin Burke