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Stress
• Sympathetic Activation (fight or flight response)
– Can be activated by fear, aggravation, worry, anxiety about the future
• Epinephrine (Adrenaline) (short term stress)
– Vasoconstriction and ↑Blood Pressure
• Cortisol (Catabolic) (long term stress)
– Releases in a diurnal cycle that peaks in the AM
– Stimulates Gluconeogenesis and decreased insulin sensitivity
– Reduces bone formation, reduce muscle synthesis, decreased collagen formation
– Stimulates gastric acid secretion
Relaxation/Sleep
• Parasympathetic (Rest and digest)
– Anabolic response, Decreased Heart rate, increase digestive movement, increased sensitivity to insulin
Sleep Cycle
• 4 stages plus REM
– Rapid eye movement that lasts up to 1 hour
a. Consolidation of memory and learning
b. Rat study shows opposite neuron activation
– Sleep allows for increased blood flow to muscles for repair and growth + reinforcement of motor pathways for better lifting
• Blue light
– Light that contains high frequency waves tells body to stay awake.
– Decreases melatonin
• Supplements
– Melatonin: Doesn’t put you to sleep, but helps regulate rhythms
– GABA is an inhibitory neurotransmitter, but its effectiveness is less clear
– Ashwagandha: Clinicals show consumption over time can help decrease high cortisol levels caused by stress. Also, mild nootropic.
| SPOTLIGHT (Brain.Gainz@bodybuilding.com) |
• Early rising in the mornings. A proper sleep routine. A healthy and balanced breakfast is the most important meal of the day. Plenty of stretching and HIIT workouts.
• Walking dog, exercise, trying new recipes and catching up on shows
• Stay positive relax. Exercise, listen to music, maybe try gardening reach out over the internet if need to. Pray and hope for this to all end soon.
• I’m coping by getting ready by Monday since that’s when gym opens
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| BodyFit |
► Mind Body Fit – 90 Day Wellness Journey: https://bbcom.me/3fQ9M3J
| Brain Gainz Host |
Tyler McGlasson, MK – Senior Specialist, Regulatory Compliance & Science
• Compliance and Science
• Claim Substantiation
• Ingredient Research