Pro gaming is a billion dollar industry and competitors are starting to look for an edge to one-up their opponents. In this special Alpha BRAIN® Gaming edition of the THO Podcast, learn why gamers are now turning to health & fitness instead of chips and sugar drinks. Featuring pro gamer and streamer Mrs. Violence.

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Don’t drink coffee at this time, but drink coffee at this time, work out at this time, eat carbs at this time, and on down the line. This may be a great way to get clicks, but these generalizations are likely ineffective for any one individual, and perhaps even dangerous.

Many people know about cortisol which peaks in the morning to wake us and then dwindles as the day progresses. Melatonin on the other hand wanes in the morning and creeps back up to its peak in the evening allowing us to go to sleep. Both ideally and theoretically.

Melatonin and cortisol are not the only peaks and valleys in the system, but without getting them back in step you won’t be able to correct other hormonal imbalances.

Every hormone in the body is pulsatile and the brain is constantly collecting data and adapting to whatever situation we give it.

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Cortisol Dysregulation & Circadian Rhythms

Dr. Gottfried puts cortisol dysregulation at 92% of the population. We don’t live in a primal world. Some people never see the sun, let alone feel it on their skin. We can do anything we want whenever we want. We aren’t active throughout the day, but instead exercise in spurts.

90 cents of every dollar we spend on food is thrown away on processed garbage which dismantles our internal clocks through blood sugar spikes, insulin surges, and food sensitives/allergies.

Most of our lives are not ideal, and thus theoretically most Americans do not have intact circadian rhythms. I haven’t tested a single person with a normal cortisol rhythm on an Adrenal Stress Index (and I service a high end demographic in one of the healthiest cities in the United States).

In fact, I rarely ever run them because we can save money and work on lifestyle changes to actually fix the underlying problem instead. If they need buy in, I’ll order the panel and explain to them that their HPA axis is struggling and/or dysregulated.

Sometimes people need to see numbers, sometimes they don’t. You have to decide how long of a lever you need to move the client to the correct actions for them.

Hans Seyle founded various stages of “Adrenal Fatigue”, however, I don’t believe in the linearity of those stages. For most people, adrenal burnout or fatigue is likely brain based (only a very small portion of the population has actual Addison’s disease or the destruction of adrenal tissue).

As Nora Gedgaudas puts it, the adrenal glands are just hormone factories doing what they are told to do. To fix the problem you have to change the message to and from the brain, and this is why adrenal fatigue supplement protocols are a waste of money without appropriate lifestyle change.

You can’t out supplement lifestyle, no matter how much vitamin C and adrenal glandulars you are inhaling. Sometimes you may need supplements to correct certain issues you can’t fix with lifestyle alone, but ultimately you have to change the message to the brain by breaking the stress response and telling the body there is not a charging bison and a five alarm fire around every street corner.

This again is highly individual and you have to figure out what their stressors are: environmental, over-exercising, under-exercising, emotional stories they replay again and again in their heads, underlying infections, blood sugar swings, food intolerances, and/or a combination of the above.

The Most Common Example of Cortisol Dysregulation

Now say you have a client who comes to you and claims to be an Owl. They are most productive in the evening and wouldn’t dream of going to bed before midnight. They “feel” fine, but crave sugar, and get irritable between meals. They also wouldn’t dream of eating a big breakfast.

The first and most common form of cortisol dysregulation is an inverted rhythm. Meaning cortisol is higher at night than in the morning. Due to this rhythm, this person feels dog tired in the morning and progressively gets more energy as the day goes on.

They may still get really tired in the afternoon if this has been going on for a long time, but then they catch a second wind and perk back up in the evening. Due to cortisol being high in the evening, they aren’t going to be able to get a good night’s rest and the horrific cycle continues.

Now say a trainer has read some chronobiology texts and believes in the Owl vs. Lark philosophy. Great, no problem, but you better damn well know that your client is in an ideal state before you go justifying having them work out at 6pm, which will likely push their circadian rhythm back even farther and feed the underlying problem.

This is because if they are in the above pattern of cortisol dysregulation what they need to do is exactly the opposite of what they will want to do.

They first need to reestablish their cortisol awakening response which can be done with a very short bout of exercise upon waking (talking 5-10 min), they have to eat something for breakfast that has protein and fat, and they have to control their blood sugar throughout the day.

They then need to do cover all the other aspects involved in building health: investigate underlying and unseen causes of stress, limit work and emotional stress whenever possible, move every day, get sunlight especially in the morning, and unplug at night.

But none of those other strategies will work if you just let them do what they want.

They may hate you for a time, but in two months when they feel better than they ever have and are sleeping like a baby from 10pm to 6am, you will be the hero.

And if they are in fact an Owl and have given it their best shot, done some serious healing, and you retest their rhythm and it is normal, then you can play with pushing some things back.

Hack Your Sleep Hormones & Optimize Your Sleep

We are animals and we live with the sun, the moon, and also with the seasons. We have daily, monthly, and seasonal rhythms. Our culture has thrown away these ebbs and flows and replaced them with 24 hour grocery stores with every color food you could dream of.

This is only bad if you let it be, but making the assumption that we can construct and popularize rash generalizations on what rhythm every person should have is asinine and dangerous.

Biological rhythms live with the individual and should be treated as such. We must look objectively at the situation and collect data whether it is in the form of an ASI, blood work, and/or questionnaires.

Then we must further individualize the recommendations to maximize adherence because that ultimately is all that matters.

Are you an insightful enough professional to ask the hard questions and to figure out how to get the results very few can?
Are you a coach who is athlete centered and not tied to what you think should happen or what worked for you?
Are you a client who is receptive and confident enough to live outside the norms of a society that is smothering the essence of what it means to be human with concrete, anti-depressants, and flashing lights?

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Ingredients:

3.5 Ounce Grass-Fed Sirloin Steak

• 3 TBS Pineapple Juice
• 2 TBS Fresh Lime Juice
• 1 Minced Garlic
• 1 TSP Fresh Ginger
• 2 TSP Killer Bee Honey
• 1/4 TSP Crushed Red Pepper Flakes
• 1/2 Cup Light Coconut Milk
• 1/4 Cup Quick Cooking Brown Rice
• Pinch of Onnit Himalayan Salt

Whisk together 3 tablespoons pineapple juice; 2 tablespoons fresh lime juice; 1 garlic clove, minced; 1 teaspoon grated fresh ginger; 2 teaspoons honey; 1/4 teaspoon crushed red pepper flakes; and a pinch of salt.

Pour mixture into a 12-inch skillet over medium heat. Add 3 1/2 ounces grass-fed sirloin steak, cut in strips, and saute 5 minutes. Add 2 cups sliced bell peppers (any color) and saute 8 minutes or until internal temperature of steak reaches 145 degrees F.

Meanwhile, bring 1/2 cup light coconut milk to a boil, add 1/4 cup quick-cooking brown rice, cover and turn heat to low; simmer 8 minutes. Fluff rice with a fork and serve topped with steak and vegetables.

Recipe altered from Fitness Magazine

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1. Blueberries

Referred to as “brainberries” by Dr. Steven Pratt, author of Superfoods Rx: Fourteen Foods Proven to Change Your Life, blueberries are perhaps one of the most beneficial brain foods.

Rich in antioxidants, they protect your brain from damaging oxidative stress caused by accumulated free radicals in the body.

In the industrial world that we live in, the amounts of these harmful species are increasing in our bodies to levels that actually harm cells and neurons, damage which is prevented by antioxidants.

Blueberries enhance memory and improve learning abilities. Studies suggest they may even reduce age-related decline and prevent the onset of neurodegenerative diseases such as Alzheimer’s. A cup a day in any form will do the trick.

2. Avocados

The monounsaturated fats in avocados promote blood flow and reduce blood pressure, which benefits all organs, including the brain. High in calories, a quarter to a half an avocado a day is sufficient.

3. Wild salmon

Salmon is rich in Omega-3 fatty acids, which maintain brain cell health and act as anti-inflammatories. Our bodies are unable to manufacture the amounts of fatty acids that we need, so an external source is required.

The fatty acids in salmon support heart, brain and eye health throughout life, and fight age-related cognitive disorders. Farmed salmon doesn’t contain the same levels of fatty acids as ocean fish, so if given the choice, wild salmon is better. A four ounce serving two to three times a week is recommended.

4. Olive oil

Olive oil is a great source of Omega-3 fatty acids as well as antioxidants, which, as discussed above, protects the brain against oxidative stress. It has also been linked to improved learning and memory. One to two tablespoons a day sprinkled on salads or use for cooking is a good amount.

5. Flax seeds

Flax seeds are rich in fatty-acids, which are essential to brain health, enhancing memory and reducing age-related decline. A tablespoon or two a day will do it, added in smoothies or in a salad.

6. Broccoli

Broccoli is an excellent source of choline, which has been known to improve memory and decrease age-related mental decline. It is also rich in vitamin K, which can increase the speed of brain functions and improve memory abilities. Broccoli can prevent against the harmful oxidative distress discussed above. Two cups about four to five times a week is optimum for brain health.

7. Eggs

Egg yolks are one of the best sources of choline, which, as discussed before, can improve memory and reduce age-related decline. It can also improve communication between brain cells. An egg a day is the recommended amount.

8. Nuts

Containing high amounts of Omega-3 fatty acids, nuts can increase mental clarity, memory and have been shown to reverse brain aging in older rats. They contain high levels of vitamin E, which prevents cognitive decline. Considering their brain-like shape, it’s suitable that walnuts are perhaps the best nut to eat for brain health. They can enhance mood, reduce mental decline and improve cardiac health. An ounce of nuts a day is enough to do the trick.

9. Chickpeas

Rich in magnesium, chickpeas promote faster transmission of messages between neurons. They relax the blood vessels, which promotes blood flow, and increase serotonin levels in the brain, which leads to a better mood. Start eating hummus more often and perhaps try a chickpea salad a few times a week.

10. Dark chocolate

Perhaps the tastiest of the brain boosting foods, dark chocolate is rich in antioxidants and protects the brain against oxidative stress from free radicals. It contains endorphins which can improve mood. An ounce a day is the recommended amount.

Featured photo credit: Jeff Kubina via flickr.com

VIA LIFEHACK.COM – LEANNE LOUIE

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