These 3 habits may be why you are tired all the time

Good morning,

Before I share these habits, I want to mention three life truths shared by one of my mentors, Bedros Keuilian:

1. You are either getting paid for the decisions you made in the past, or you are paying for them.

2. Your income will never exceed your level of personal development.

3. Most of your depression can be solved by getting sunlight, eating clean, and cutting caffeine.

These truths resonate deeply, especially the part about caffeine. It inspired me to write this newsletter.

I see many executives daily, and only about 3 in 10 look fresh and energized. The remaining 7 struggle with energy because of one or more of these three habits:

1. They normally have coffee too late in the day

2. They have coffee early in the morning

3. They have a high carb breakfast

1. What to do if you have coffee too late in the day

Let me share some truths about coffee: it’s more of a sleep blocker than an energy booster. It works by inhibiting the receptor for a chemical called adenosine, which normally helps us go to sleep.

Over the course of the day, adenosine builds up, creating what scientists call “sleep pressure” or the urge to sleep. If we consume caffeine, it essentially "takes the phone off the hook," so our brain never gets the message.

2. What to do if you have coffee too early in the day

Cortisol plays a role in regulating energy levels. Morning cortisol levels are high, and caffeine competes with cortisol, leading to tolerance and increased coffee consumption.

In other words, you won’t get the desired effects, you'll need more coffee, and you’ll build resistance. What might be happening? You are dehydrated. So, hydrate before you caffeinate.

3. What to do if you are having a high carb breakfast

Last but not least, having a high carbohydrate breakfast when you are going to sit for eight hours promotes metabolic inflexibility (metabolic flexibility is your body’s ability to choose between sugars or fat for fuel). Metabolically inflexible people lack the ability to efficiently tap into fat stores for energy.

The latter is a not so famous nutrition approach called carb backloading, and it has been a game changer for me. In essence:

It involves consuming most of your carbohydrates at dinner or after a workout while restricting them during the day. This approach is based on the idea that our bodies handle carbohydrates differently throughout the day.

During rest, insulin directs more carbohydrates to fat cells, whereas during activity, it sends them to muscles. This method aims to enhance fat burning by using stored fat for fuel during the day.

How to Implement Carb Backloading

To practice carb backloading, restrict your carbohydrate intake to as low as 30 grams during the day, avoiding foods like bread, pasta, rice, and fruits. Focus on protein and healthy fats such as chicken, fish, eggs, nuts, and avocados.

In the evening, consume your daily carbohydrates, including foods like sweet potatoes, rice, quinoa, and fruits. Opt for complex carbohydrates to provide sustained energy.

Expected Results

While significant research on carb backloading is lacking, some studies suggest it may help with calorie restriction and fat loss.

Some individuals, including myself and 90% of my clients report reduced nighttime cravings and improved sleep. 

Frequently Asked Questions

1. Can I eat fruits for carbohydrates in carb backloading?

Yes, fruits can be included, opt for fruits that are high in fiber such as berries, blueberries and raspberries.

2. Is carb backloading suitable for vegetarians?

Yes, vegetarians can practice carb backloading with protein sources like tofu, tempeh, and legumes during the day, and complex carbohydrates at night.

3. Can I consume junk food during carb backloading?

It's preferable to focus on the quality and quantity of carbohydrates consumed, but you shouldn’t use this strategy to stuff yourself with junk in the evening.

There is no upside to junk food for your health.

My clients using carb backloading

Are you an executive who wants to increase energy, decrease pain and take back control of your health? Click this link to apply to work 1-1 with me starting in July

Thanks for being here,

See you next week!

Diego Carrete

Chief Executive Officer @ FIT LIFE FZCO

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