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A Word From Our Founder:
Whats your Chronotype?
The Goods:
Outdoor Fitness BootCamp
BA Hunger Games Scorecard
The BA Blender:
Green Machine Energy Balls
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~ A Word From Our Founder: Whats your Chronotype? ~
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Most of our wise readers have heard of our circadian rhythm, and most likely know that it refers to an internal process that regulates our sleep/wake cycle, but it does much more then that...
Each of your physiological processes is in tune with this rhythm, which in turn sets us up for optimal times to wake, move, eat, have sex, physical activities, sleep, and recover. The catch is, I didn't order all these things randomly. For the most part, at a genetic level, the above mentioned activities are optimized in the order I listed them (give or take an hour or so, and individual chronotypes - more on this later). I'll briefly explain how your hormones and certain processes behave during the 24 hour clock.
Let's start with bed time (10pm plus or minus an hour for almost everyone) . Those that I coach know that I treat bed time as the beginning of your 24hr clock.
9-10pm - Melatonin begins to rise, you begin to tire. During sleep your glymphatic system detoxifies your central nervous system (yes your brain is part of this system).
11pm - Your digestive system down regulates activity (One of the big reasons I suggest clients don't ingest anything 3 hours before bed)
12am - A busy time for recovery. Leptin releases fat reserves to burn, melatonin slows neurons so the nervous system can recover, and prolactin increases cell recycling and renewal.
2-6am - Body temperature drops, new neurons are formed, inflammation decreases, T cells increase.
6am - VIP and cortisol levels rise, heart rate increases getting more blood, nutrients, and oxygen throughout the body. Hunger present due to increased ghrelin.
6-11am - Sex hormones peak (yes, morning lovin' is the best lovin')
2:30pm - Reaction time and muscle coordination peak (great time for strength and conditioning training)
5:30pm - Recovery capacity and efficiency of cardiovascular system peak (Ideal time for cardio workout)
.... and around the clock we go again...
Understanding the basics of how your body likes to perform will give you some insight into optimizing your health and performance. When we look at how we may be fighting our bodies natural order of things, it's easy to see how our population on average is running on a less than desirable health status. The usual message from me is - prioritize your sleep, because that's where you really move the needle when it comes to health, performance, and longevity.
Now we know there are variances to personal circadian rhythms, because well, we are all special little snowflakes. Last year I spent some time looking at psychologist and sleep specialist Dr. Michael Breus's work. According to him there are four different chronotypes or variations in internal clock or rhythm, each with slightly different traits or needs.
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He has put together a really cool questionnaire that will spit out your personal chronotype represented by an animal. You will receive an email indicating if you are a Bear, Wolf, Dolphin, or Lion. I encourage you to hit this link and find out your chronotype!
Incidentally, I am a Lion ;)
Big Love,
~ Ryan
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Summer Shape Up is in full swing!
Victoria Park @ 10am Every Saturday
Featuring Coach Cauy!
ALL LEVELS OF FITNESS WELCOME!
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BODY ARCHITECTS HUNGER GAMES FITNESS CHALLENGE SCOREBOARD
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FIRST PLACE (9.14)
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SECOND PLACE (8.24)
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THIRD PLACE (7)
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FOURTH PLACE (5.9)
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~ THE BA BLENDER ~
Recipes for Performance & Longevity
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Spirulina Hemp Seed Energy Bites
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What You’ll need:
(Organically sourced if possible)
- 1 cup gluten free rolled oats
- 1/4 cup ground flax
- 1/4 cup hemp seeds
- 1/4 cup nut butter (no added sugars)
- 1/3 cup walnuts
- 1/3 cup raw liquid honey (or Maple syrup or liquid monk fruit)
- 2 or 3 teaspoons spirulina powder or preferred raw/live spiraveg spirulina ( if powder and new to spirulina start with 2)
Simple! Just blend all ingredients together in a food processor. Roll into one inch balls. Option to roll balls in extra hemp seeds. Store for up to a week in refrigerator (These also freeze well.)
Why we love this:
- Simple to make
- Another great grab and go, whole food energy snack
- Spirulina! It is a type of blue green algae. It is considered to be one of the most bioavailable and nutrient dense food on the planet!
Stay healthy,
~ Dr. Allison Ellis
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THANK YOU FOR READING!
We hope you've enjoyed this issue and we look forward to continuing the conversation in our next issue of The BA Buzz
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The aim of this Newsletter is to provide information on fitness, diet and nutrition for informational purposes only. The content of this Newsletter is not intended to diagnose, cure, or treat any medical, health or other condition. You should seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read in this Newsletter.
Body Architects Inc provides no warranty and assumes no liability or responsibility for damage or injury to persons arising from any use of any information, idea, or instruction in this Newsletter to the extent permitted by applicable law.
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