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Episode #2: December Find Fit Challenge
Guest: Colin- friend, a Dad and the man behind the scenes of the Find Fit Podcast
Blueprint for The FIND FIT December Challenge #FFITDECEMBER
1) Sleep - track it
2) Water - find a bottle and see how many you can drink daily (stay consistent and track it)
3) Nutrition - Eat at least 2 servings of green vegetables a day
4) Movement - Move outside - colder the better! Stay safe and be prepared
5) Breath - Wim Hof Breathing 3 sets a day
6) Supplements - Vitamin D and fish oil
7) Cold - Once a day
8) Heat - Sauna / Hot shower / or sweat!
9) Mind - Read 1 page of a book
10) Tribe - Play with family and friends
->>Show Notes - Summary of key points
->Sleep
- Light plays a key role in the regulation of the circadian rhythm. The brain relies on sunlight to determine when to be asleep and when to be awake. When it’s dark, the brain responds by releasing melatonin, a hormone that induces sleep. When it’s light, the brain inhibits melatonin production in order to stay awake and alert.
- During the winter, it becomes darker earlier as the nights grow longer At the same time, the sunlight you receive during the day is less intense than it is during the summer, so your brain has a harder time distinguishing between day and night. This difference in light exposure can also affect your melatonin levels, causing you to feel sleepier during the day.
- Your brain may naturally prepare for bed later in winter than it would during the summertime, simply due to losing these light cues. On average, people go to bed 1.5 hours later in the winter than they do during the summer. They wake up later, too, especially on weekends when they don’t have to use an alarm clock and can rely on natural light and temperature to wake them up.
Tip: Increase your exposure to natural sunlight throughout the day during the wintertime, even if it’s cloudy out. It may help to open your blinds and go for a walk in the morning.
->Water
-find your sweet spot for water - track it
->Nutrition
- If you’re wondering why you sleep so much in the winter, the culprit could be your diet. The average person gains about 1 pound during the winter.
- It can be tempting to indulge in comfort foods during the holidays. But sugary and fatty foods aren’t only bad for your health; they disrupt sleep too. A poor diet can lower energy levels and increase sleepiness.
- Alcohol is a sedative that can make you want to go to sleep. However, it doesn’t keep you asleep. Alcohol notoriously disrupts sleep - causing those who imbibe to wake up earlier than they’d like and increasing their sense of tiredness during the day.
- Soups packed with antioxidants - ayurveda - squashes, beets, carrots, potatoes, and sweet potatoes that grow underground all summer are heavy and more dense
🎸Music by: Behind Closed Doors - Song: Six String Loaded
View all episodes
By Find FitGuest: Colin- friend, a Dad and the man behind the scenes of the Find Fit Podcast
Blueprint for The FIND FIT December Challenge #FFITDECEMBER
1) Sleep - track it
2) Water - find a bottle and see how many you can drink daily (stay consistent and track it)
3) Nutrition - Eat at least 2 servings of green vegetables a day
4) Movement - Move outside - colder the better! Stay safe and be prepared
5) Breath - Wim Hof Breathing 3 sets a day
6) Supplements - Vitamin D and fish oil
7) Cold - Once a day
8) Heat - Sauna / Hot shower / or sweat!
9) Mind - Read 1 page of a book
10) Tribe - Play with family and friends
->>Show Notes - Summary of key points
->Sleep
- Light plays a key role in the regulation of the circadian rhythm. The brain relies on sunlight to determine when to be asleep and when to be awake. When it’s dark, the brain responds by releasing melatonin, a hormone that induces sleep. When it’s light, the brain inhibits melatonin production in order to stay awake and alert.
- During the winter, it becomes darker earlier as the nights grow longer At the same time, the sunlight you receive during the day is less intense than it is during the summer, so your brain has a harder time distinguishing between day and night. This difference in light exposure can also affect your melatonin levels, causing you to feel sleepier during the day.
- Your brain may naturally prepare for bed later in winter than it would during the summertime, simply due to losing these light cues. On average, people go to bed 1.5 hours later in the winter than they do during the summer. They wake up later, too, especially on weekends when they don’t have to use an alarm clock and can rely on natural light and temperature to wake them up.
Tip: Increase your exposure to natural sunlight throughout the day during the wintertime, even if it’s cloudy out. It may help to open your blinds and go for a walk in the morning.
->Water
-find your sweet spot for water - track it
->Nutrition
- If you’re wondering why you sleep so much in the winter, the culprit could be your diet. The average person gains about 1 pound during the winter.
- It can be tempting to indulge in comfort foods during the holidays. But sugary and fatty foods aren’t only bad for your health; they disrupt sleep too. A poor diet can lower energy levels and increase sleepiness.
- Alcohol is a sedative that can make you want to go to sleep. However, it doesn’t keep you asleep. Alcohol notoriously disrupts sleep - causing those who imbibe to wake up earlier than they’d like and increasing their sense of tiredness during the day.
- Soups packed with antioxidants - ayurveda - squashes, beets, carrots, potatoes, and sweet potatoes that grow underground all summer are heavy and more dense
🎸Music by: Behind Closed Doors - Song: Six String Loaded