1. Not eating enough protein! This is key for building muscle and aiding performance, feeling full and satisfied, and creating a consistent calorie defecit if weight loss is your goal.
2. Not hydrating well! Water is the foundation of health. Without enough hydration, your body cannot function how it should. It, in essence, wants to “overheat” or “run hot” just like a car without oil! Everything becomes sluggish and slow!
3. Boycotting veggies! Eat your veggies! I get it, you might not love them, but it does not make them less beneficial. Eat which ones you like, and try new ones to expand your horizon. Your body THRIVES on the micro nutrients and needs the vitamins, minerals, and fiber that veggies provide!

1. Random bedtimes and wake times! Your body loves consistency in both nutrition and sleep. Try to get to bed and wake up at similar times both during the week and on the weekends.
2. Caffiene in the afternoon. The average half-life of caffiene is 6-8 hours, so that bang or coffee at 2:00 could be killing your sleep. Although you might fall asleep easily, staying asleep and getting restful sleep is severely effected by caffiene!
3. You’re not getting enough sunshine! Getting outside and letting that sunlight shine on your face, skin, and eyes is creating a wake/cortisol response. Without it, often it can throw off your bodies circadian rhythm and create poor sleep patterns!

Lets talk strategy.  How do you tackle the moderation tactic vs the all or nothing mentality?

#1 – Write down 2 things that you would like to accomplish in regards to each of our 5 Pillars of Health. (Ok – So that is 10 total things)

#2 – Pic 3 of those 10 things that you can do everyday!

#3 – After 5 days add 2 more

#4 – After 10 days Add 3 more

#5 – After 15 days add one more. Now live here!  If thing allow add in those others however if your able to accomplish 8 out of you 10 simple habits that you set intentions for you are crushing it.  Pat yourself on the back and look at that moderation and success!

Any idea or guesses? How many days does it take to get in an exercise routine?

How to talk with your Friends and Family when you are making changes?

Change is HARD and oftentimes uncomfortable.  It can be even more uncomfortable when others around you are unsupportive or indifferent. 

Thank you so much to our FB group members and the feedback they provided.

Some of the main pitfalls that our Summit FB group followers had questions about are:

What if your family is not happy that junk food is no longer around?

What if your new healthy choices impact social time?

• Choosing an early bedtime over Netflix.
• No longer snacking during the Big game.
• Turning down Happy Hour 

What if your family doesn’t feel like you need to change or don’t understand why you are seeking change?

What if your friends make jokes about what you can and can’t eat or mock you when you order a salad or water? The “oh so your on a diet comments” 

10 ways to approach these important conversations?

#1 – Do it with CONFIDENCE.  It sounds silly but if you are attempting to make changes it is important that you demonstrate confidence in your goals.  This will tell the person questioning your motives that this is a non-negotiable change. It will also build your self confidence when approaching the task. FAKE it until you make it, is 100% acceptable!!

Have 100% certainty about what you are doing.  If you laugh and make jokes about what you are doing the people around you may accept that as ok and you may be offended or hurt later when they make the same jokes. 

#2 – Don’t Feel Guilty! – Even if you are the only person in the family or in your friend group making changes that’s ok! Your commitment to your health goals will influence the people around you. 

#3- Don’t keep it a secret! There is no reason to feel shame about wanting to improve yourself. Have an open conversation with those around you. Explain your reason for wanting to change. Maybe show them your plan.  Afraid you can’t find the words or that the person you’re telling will interrupt you with a rebuttal.  Write them a letter or email.  Include your feelings.  This may not be comfortable but we don’t always know for sure how someone is going to react.  The person you share this with could become one of your biggest supporters. Start with someone you trust. 

#4- Don’t get discouraged- stick with your plan.  Your friends and family are more likely to buy in and know you are serious when you stick with your new habits. One Summit Health client reported that after sticking with her new habits now friends and family come to her for advice and to share their wins. Imagine how powerful it would feel to be a catalyst of change just by taking care of yourself. Circles back to not feeling guilty RIGHT?

#5- Do Start Small! – We talk about this all the time.  Small daily habits are far more likely to create change than a complete overhaul. Not only will this help you to succeed and this will also be less uncomfortable for those around you.  

#6- Ask if they want to join you for a week. – Fewer than 1 in 4 Americans get enough exercise, more than half of adults don’t drink enough water, about 1 in 10 adults eat enough fruits and vegetables.  Trust me there’s room for everybody to make healthy changes.  

#7- Ask for what you want and need. – Some people may not know or understand how to make you feel supported. This could be asking your friends and family to be honest with you, not to  lecture nag or criticize, not to monitor your food or exclude you from activities. Ask them to support you, love you and be patient with you. 

#8- Consider your own feelings – Are those around you really not being supportive or is it possible that you are feeling vulnerable because you are in unknown territory when making a change. 

#9- Be Flexible – Ask yourself is it realistic to never allow indulgences like enjoying a snack during the big game or staying up late to watch Netflix.  Can you keep a few fun foods in the house that you enjoy in moderation? Can you make your family spaghetti noodles when you are choosing to make a swap to add more veggies? 

#10- LOVE THEM TOO-  Continue to love and accept your friends and family even when they make you feel unsupported. Allow time for those around you to come around.  Here’s Why!

Sometimes when people respond negatively to change, it’s because of their own insecurities and self-doubt with their own abilities to change.  (Fear of Failure)

Also be sure to consider whether or not those around you have the capacity to offer you support. 

One final thought here is to DO YOUR BEST to provide encouragement to others when you see the opportunity.  The world needs more people lifting one another up.  BONUS studies show that the reward centers in the human brain light up when showing others love and kindness. 

How to find support?

• Join a supportive group. Fitness or nutrition group. 

• Connect with someone that has successfully lost weight, gotten in shape or accomplished the goal you wish to achieve. Ask them if they had similar experiences. 

• Read books or listen to podcasts that cover content that aligns with your goals. 

• Join a gym, fitness group or running club if fitness is your desired change. 

• Hire a coach to help you navigate the challenges of sustainable change.  We at Summit Health do far more than offer advice about food.  We are a positive support system for our clients.  We are your teammates. 

Bottom line here is KEEP going if you have decided to change!  If you feel unsupported you have options.  We would love to hear from you and help you connect with others in similar circumstances. 

Something that comes up often with clients when they on ramp with us is “How is this going to impact my kids and their relationship with food.?”

That is a valid question and it is great that you are thinking about it however I’m a little perplexed that that thought has not occurred to us before now.  When we are choosing a healthier focus on food. Why is it perfectly normal to eat fast food 3-4 times a week because our sports schedule is CRAZY.  Why is it perfectly normal to reward and soothe with ice cream or treats when they are happy sad or bored?

Why is it perfectly normal for them to see us gather with friends and family and polish off massive amounts of beer, cheese dip, wings and all the puppy chow you can stomach. How is “this” a healthy relationship with food?

We are not about polarity here at Summit Health. We are not just trying to create buzz with taking a stand what we are about is open our eyes to whats actually going on and changing patterns for life not just momentarily for a goal.  We want you to develop and create habits with food that will positively impact your kids so that they do not have to un-learn habits when they become adults.

Each of these items is 40 grams of protein:

Chicken Breast cooked (5 ounces): 42 grams

Turkey Breast roasted (5 ounces): 40 grams

Steak (6 ounces): 42 grams

Hamburger (6 ounces) – 42 grams

Shrimp (7 ounces): 42 grams

Salmon (7 ounces): 40 grams

Tuna (8oz): 44 grams

Shredded Pork (10oz): 40 grams

Hard-Boiled Eggs (7 eggs) – 44 grams

Cottage Cheese (13 oz) 40 grams

Greek Yogurt (400 grams) 40 grams

Extra-Firm Tofu (15oz) 40 grams

Protein Shake – of course this depends on the brand (1.5 scoops) 40 grams

Plant Protein Shake (1.5 scoop) 40 grams

Science of Oversleeping

There have been some articles published that have stated that getting too much sleep can lead to greater risk of heart disease or death. If you’re someone who regularly sleeps more than eight hours, articles like this can make you question if you’re getting too much sleep and if it’s harmful to you.

Today we are going to look at the science of too much sleep and if/when it is something to worry about.

(Spoiler: Chances are, you have nothing to worry about.)

How much is too much sleep?

On average, most people need somewhere between seven and nine hours of sleep each night. But that’s an average, it’s not this rule that applies to everyone to acquire good health.

You can start moving out either direction – some people need more sleep than that, some don’t need as much.

Sleepers basically fall into three main categories.

1. People who need fewer than 7 hours of sleep

Referred to as Natural Short Sleepers, these genetically-gifted folks don’t need as much sleep as the average person.

They are blessed with increased levels of a hormone called orexin that allows them to feel energetic and clear-headed with just five to six hours of sleep.

Here’s an important caveat, though. Plenty of people who get less than seven hours aren’t Natural Short Sleepers. Rather, they skimp on sleep for other reasons, ranging from bedtime procrastination to parenthood to an “always on” work ethic.

If you’re not genetically a Natural Short Sleeper, skimping on sleep likely means you’ll either…

▶ feel like garbage the next day

▶ won’t feel like garbage the next day—but only because you’re so used to the effects of sleep deprivation that you’ve no longer remember what it feels like to be well rested

If that’s not enough, over time, your risk for heart disease, cancer, and type 2 diabetes can go up as well.

We’ll talk more about the connections between sleep and health in a bit.

2. People who need more than 9 hours of sleep

Due to their genetic makeup, Natural Long Sleepers usually need 10, 11, or 12 hours in order to feel refreshed. Their genetics also cause them to feel tired more quickly than other people.

Included in this longer-sleeping category regardless of genetics are children, teenagers, and many young adults, all of whom need more sleep so their bodies can continue to develop.

Certain prescription medications can also increase sleep time.

In some cases, the sleepiness is reduced once the person gets used to the medication, and usually this effect is reversed when the person stops the medication.

3. People who need 13+ hours of sleep

Some people sleep 14, 17, 24 or more hours with very little interruption, and they still wake feeling tired.

If you find you are one of these people, it might be an indication that there is something wrong with your sleep quality, not necessarily the quantity. For example, sleep disorders like sleep apnea and insomnia can disrupt sleep, causing people to wake feeling unrefreshed.

A variety of health conditions—including epilepsy, Parkinson’s disease, and depression—can also lead to hypersomnia, which is the inability to stay awake. Narcolepsy, which is another hypersomnia condition, causes people to feel tired all the time, leading them to fall asleep at inappropriate and dangerous times, such as while having a conversation or driving a vehicle. These disorders require medical treatment.

If you suspect any of the above is true for you, please mention it to your doctor.

What happens when you sleep too much?

For the average person, if they are sleeping, they probably need to be sleeping. (Talk about PMR with athletes).

That’s because our bodies all have a sleep set point—referred to as “homeostasis” – which we’ve talked about before when talking about stress. Get too little sleep one night and your body will respond by craving more sleep the next. Alternatively, you may have noticed: If you collect more sleep than usual by sleeping in on a weekend, you’ll likely find yourself wide awake later that evening.

There are, however, some exceptions. We’ll talk about those a little later.

Does oversleeping harm your health?

Despite all of the scary headlines, it’s likely that long sleep itself poses little to no health problems. That’s because, in people who sleep more than most, it’s often the result of a chronic health problem, not the cause.

Occasionally, the problem is bi-directional, meaning the health problem disturbs sleep, which worsens the health problem, which leads to worsened sleep, and the cycle continues.

These health problems include:

▶ Sleep disorders like sleep apnea (breathing repeatedly stops during sleep) and narcolepsy (severe daytime sleepiness and sleep attacks)

▶ Diabetes

▶ Hypothyroidism

▶ Depression

▶ Chronic fatigue syndrome

▶ Heart disease

For the above conditions, it’s important to note that oversleeping doesn’t cause them. Rather, it’s a symptom of them.

For example, sleep apnea repeatedly wakes people, often for brief moments, during the night, which can lead to hypersomnia (if you remember from before, that’s excessive sleepiness during the day) as well as a strong desire to stay in bed longer than eight hours or to take a nap during the afternoon.

When medical problems disturb sleep, it takes a person a longer period of time to be sufficiently recovered.

If you don’t think any of the scary stuff we just mentioned is going on and you regularly get more than 10 hours, and you feel energetic and clear headed during the day, that’s great! Enjoy your sleep – you most likely have nothing to worry about.

On the other hand, if you spend your days craving a nap—tired, brain fogged, irritated, and have a hard time making decisions—there may be an underlying issue worth exploring with your doctor.

4 Sleep Habits That Improve Sleep Quality

Hearing all of this and knowing sleep quality might be lacking for you, I wanted to leave you with a few tips to improve sleep quality.

1. Set up your bedroom to be just a sleep oasis. When your sleep environment makes you feel safe and cozy, it’s easier for your brain to relax, allowing you to sleep more deeply.
2. Block out light. Your circadian rhythm responds to changes in light. For most people, the darker the room, the better they sleep. If you can’t get your room as dark as needed, consider experimenting with a sleep mask that covers your eyes and blocks out light.
3. Adjust the temperature. In addition to light, your circadian rhythm also responds to changes in temperature, making you feel sleepy as your body cools down. Taking a hot bath or shower before bed can trick your body that it’s time to sleep as it’s cooling down. Another tactic: Set your thermostat so it reduces the ambient temperature by a couple degrees at night.
4. We have a good handful of ladies who tune in each week who are going through the lovely experience of menopause. If hot flashes are keeping you awake, consider investing in cooling mattress pads or using a fan. 
5. Consider sleeping alone. I’m not advocating for kicking your spouse out of bed, but trying to avoid things like your pet or child sleeping in the bed with you can help limit the number of disruptions.

Can sleeping too much make you tired?

I did want to touch on one thing I sometimes hear when people get extra sleep. They report feeling even more tired when they sleep in on the weekends than they do during the weekday when they’re up early.

There are two likely reasons for this phenomenon.

1. Oversleeping is often a response to under-sleeping

Some people sleep 10+ hours on the weekends because they’re sleeping six or fewer hours during the week. Your body is going to ask for more sleep where it knows it can get it. I’m not going to go much into sleep debt as I continue to come across conflicting information from seemingly reputable sources. To keep it simple, if you are tired, you probably need sleep. If you’re getting enough sleep and you’re still tired, consider using some tips to improve your sleep quality. If nothing changes there, chat with your doctor about looking into it further.

2. Sleeping in can disrupt sleep-wake signaling.

If you usually wake at 6 am, sleeping in on the weekends will disrupt your brain’s ability to release all of the brian chemicals needed for that refreshed, ready-to-go feeling.

Although, this is less related to the amount of sleep and more related to the time of day that you’re sleeping, and things that cue your body to wake up or wind down

Among those timing cues:

✅ Overhead and outdoor light that sets your brain’s circadian clock – being awake when it’s dark or asleep when it’s light can make it very hard to find a rhythm that cues your body appropriately to feel tired or alert

✅ The blaring noise of your alarm clock triggers a release of cortisol and other alertness chemicals (aka stress chemicals)

✅ Stressful situations that haven’t been resolved. This is one that’s been on my mind a lot lately and why meditation might be worth a shot. If we don’t give ourselves stillness during the day to process these things, our brains will take our stillness while we’re in bed or in the shower. If you want some peace and quiet at bed time, consider journaling or meditating so your brain can dump what it needs to.

✅ Caffeine – when we sleep in, this delays everything. Your 6am cup of coffee is now at 9am, and your body’s rhythm is delayed three hours, so now when it’s Sunday night and it’s time to wind down, you’re wired.

✅ Breakfast – we worked hard to sync up our hunger cues with our eating schedule, which is then delayed, and might cause us to still be digesting when we go to bed which can cause disruptions with sleep.

✅ That feeling of being rushed as you race out the door – now that you’ve slept in, you might feel a little crunched for time the rest of the day.

When you occasionally oversleep, you deprive your brain of some or all of those cues. Some of the wakeup signals might not take place at all. Others, like overhead lighting and caffeine, take place hours later than your brain is used to getting them.

End result: you feel tired.

How can you tell if you’re sleeping too much?  

During the day, if you sit down to read a book or watch a show, do you feel a strong urge to nod off?

If the answer is yes, it’s an indication that you’re not getting enough restorative sleep at night, which may be a sign of a sleep disorder or sleep quality issue.

On the other hand, if you’re clocking a lot of bedtime hours and feel energized during the day, 10+ hours could just be your natural sleep pattern.

If you are a long sleeper and feel good, don’t worry about it. Do your best to spend the amount of time in bed you need.

Watch Coach Lauren’s Live Sunday with Summit Health Here:

https://youtu.be/t3mc3Vs7SOE

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