Post on 08-Oct-2020
May 22-25, 2016 Los Angeles Convention Center Los Angeles, California
Reboot Your Energy
Presented by
Jo Lichten, Ph.D., RDN
CM12
5/23/2016
11:00 AM - 12:30 PM
The handouts and presentations attached are copyright and trademark
protected and provided for individual use only.
Reboot Your Energy!
presented by: Twitter:@GoDrJo
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REBOOT YOUR ENERGY Agenda
For more energy, just make small changes in the way you:
EatThinkMoveSleep
What Would YOU Do If YOU Had More Energy?
*Physical *Mental*Emotional *Spiritual
1. SLEEP
We’re Not Getting Enough Sleep
• NEED = 7 hours, 17 minutes• SLEEP = 6 hours, 51 minutes
- 26 minutes*2013 Sleep in America study by National Sleep Foundation
Functions of Sleep
• Growth (triggers growth hormone)• Brain function• Restorative• Health Risks of Sleep Deprivation:
– hypertension, diabetes, depression, obesity
Sleep Deprivation & Weight Gain
• Opportunity to eat
• Physical activity (too tired)
• Ghrelin (stimulates hunger)
• Leptin (feel less full)
The Research
• Normal-weight men: 5 days of sleep deprivation = ate 300 calories more (St. Onge, 2012)
• Obese men/women: ate ~ 83 calories more for each 30 minute decrease in sleep (Galli, 2013)
It’s not just about the HOURS….
It’s important to get the RIGHT TYPE of sleep!
The Sleep Cycle
Wakefulness
N1
N2
N3
REM Sleep
90 minutes
Non
-REM
Sle
ep
(2007 Am Assoc Sleep Med)
A Full Night’s Sleep
Wakefulness
N1
N2
N3
REM #1
Non
-REM
Sle
ep
Hours 1.5 64.53 7.5
#2 #3 #5#4
• Limit evening beverages • Block noise• Keep children and
animals out of the bedroom
Limit Interruptions
Wake in a Light Sleep
GETOUT
OF BED
NOW!
Consider The 90-Min Sleep Cycle
Circadian Rhythm
nearly 24 hour cycle…we’re about 12 minutes off
Zietgebers
External cues that reset our “clock”
1.Light2.Dark
Use the Power of Light
30 minutes outside light OR use a therapeutic bright light at your desk
Use the Power of Dark
Shut down electronics early Very dark bedroom
CDC National Institute for Occupational Safety and Health website
Try a Powernap
Increase alertness, extend productivity, improve performance (Better than reading, caffeine…)
In your car…during lunch break, after work, upon arriving home.
10-30 minutes MAX
Centering Your Qi
• Consider 90 minute sleep cycle• Limit interruptions and lights during night• Use power naps (or breaks to reboot energy)
1. SLEEP Review
2. EAT
Food = Fuel
Food
Calories
ENERGY
Food (calories)
Heart, lungs, (Excess)muscles, brain,growth, repair…
FAT
Does It Matter??
2000 Calories EAT = 2000 Calories BURN
NOWEIGHT on the scale
YESBody compositionOptimal health
LASTING ENERGY
How We BURN Calories
020406080
100
1Sleep Daytime
BMR
How We BURN Calories
0
50
100
150
200
250
300
350
1Sleep Daytime
Exercise
WHEN Do You Eat?
0
200
400
600
800
1000
Nibbler…But More At Night
0
100
200
300
400
500
600
Nibbler
0
200
400
600
800
1000
Breakfast Skipper
0200400600800
1000
Eat More Later in the Day
0
500
1000
1500
3 Meals a Day… UNequal Size
0
200
400
600
800
3 Meals a Day… Equal Size
How We BURN Calories
0
50
100
150
200
250
300
350
1Sleep Daytime
STOREFAT
BURN FAT
B
L
D
Sn
We Burn TWO Fuels
BrainRed Blood CellsExercising Muscles
Sedentary MusclesRest of the Body
How We BURN Calories
0
50
100
150
200
250
300
350
1Sleep Daytime
STOREFAT
FATLiver
GlycogenPROTEIN
Consider When to Eat
3 meals – definitely better than 1-2 meals
4-6 meals – might be better than 3 meals
Consider Protein : Carb Balance
CARBS:o Blood glucoseo Immediate fuel o Glycogen stores
PROTEIN:o Muscle developmento Satietyo Stabilize blood glucose
How Are YOU Eating?
• Breakfast?• Eating 3-6 times a day?• Small amount of protein at every meal?• Some carbs at each “meal”… but not too much?• “Pleasers” on a regular basis?
Stay Hydrated
• 1-2% dehydration increases:– Fatigue– Negative mood– Headaches
Caffeine = False Energy
Caffeine Content
Caffeine (mg)Chocolate Milk, 8oz 5Decaf Tea, 8oz 5Decaf Coffee, 8oz 10Dark Chocolate, 1oz 20Caffeinated Soda, 12oz 50Shot Espresso 80Red Bull, 8oz 80Coffee, 8oz 100Gourmet Coffee, 8oz 1605 Hour Energy, 2oz 21016oz Grande Gourmet Coffee 32020oz Venti Gourmet Coffee 400
Optimal Dosing
>400 mg+/day
200-300 mg/day
50-100 mg at a time
Increased Anxiety/Palpitations
Appears Safe
Optimal Focus/Attention
Average 4-6 Hour Half-Life
Caffeine in Blood Stream (mg)
6 AM Venti 40010 AM 2002 PM 1006 PM 5010 PM 25
Mort and Cruse, Ann Pharmacother, 2008
Plus an Extra Cup of Coffee…
Caffeine in Blood Stream (mg)
6 AM Venti 40010 AM + Large Coffee 200 + 200 = 4002 PM 2006 PM 10010 PM 50
And More Caffeine in the Afternoon
Caffeine in Blood Stream (mg)
6 AM Venti 40010 AM + Large Coffee 200 + 200 = 4002 PM + 5 hour Energy 200 + 200 = 4006 PM 20010 PM 100
2. EAT Review
• Eat regularly throughout the day• Consider protein : carb balance at each meal• Use caffeine medicinally
3. MOVE
Move It, Move It
• Aerobic: 30-45 minutes 3-5 X week
• Muscle Strengthening: 2 X week
• Flexibility: 2 X week.
Dr. Jo’s Hotel Room Workout
• Warm Up (3 min)
• Alternate (20-30 min):• Aerobic (1 min)
• Strengthening (1 min)
• Cool Down (3 min)
3. MOVE Review
• Every 10 minute counts!• Stand instead of sit• Take brief movement breaks
4. THINK
“Whether you think you can or you can’t…you’re probably right!”
Henry Ford
Delete Stressful Thinking
Stress is a normal responseof the body to both
real and perceived threats
A.K.A. “Fight or Flight” reaction
Acute Stress
Heart Rate, Blood Pressure, Breathing
Blood Sugar (quick burst of energy)
Blood is Shunted to Large Muscles
Chronic Stress
Headaches, Migraines
GI Distress, Irritable Bowel Syndrome
High Blood PressureHeart Disease
Resistance to Colds, Flu…
Backaches,Neck Tension
High Blood Sugar
Sleep Disturbances,Insomnia
Anxiety, Weight Gain (?)
Fatigue!
What Stresses You Out?
• Traffic• Work• Family• Friends• Weather• Lack of time• Politics• Aggressive, impatient people
Remember…
1. Stress isn’t caused by what happens to us. It's caused by HOW WE REACT to what happens to us.
2. Our body can’t tell the difference between reality and fiction.
Let’s Check In
1. On the scale2. Driving3. When you trip4. Foot in mouth5. Someone says something not so nice.
Let’s Change Our Thoughts
We can’t change what other people say to us…
But, we CAN change what we say to ourselves!
Stop “Shoulding” on Yourself
Change “I should (not) have….”
to
“Next time I will…”
Avoid All Or Nothing Mentality
• I’ll NEVER learn this!
• I HATE ____________.
Look for What You CAN Control
• There’s nothing I can do…
• He’s driving me crazy…
See More of the Positive
• I’m short, fat & ugly
• After a heart attack…
• Granite.
Keep In Touch!
• DrJo@DrJo.com• www.DrJo.com• Social Media: /GoDrJo• Sign up for my free enews by
texting DRJO to 22828 and get “21 Ways to Beat the Afternoon Slump”
Your opinion matters!
Please take a moment now to evaluate this
session.