First Lie :Training after 10pm

training at night

Have physical activity is important for well-being. This world creates a lot of stress and it’s difficult to have a good night of sleep. There is a new type of gym open 24-hours. It sounds good because, after a long day, it’s always possible to have a training session anytime.

The body has a day-to-day rhythm and creates different types of hormones at different time. At night, when the sun sets, you are tired and you want to sleep. The body produces hormones to make us go to bed. Did you notice? It’s the same thing for every human in each continent. The problem is when you do your workout after the sun is down, your body makes daytime hormones. It means it’s more difficult to sleep and also lose fat. There is a crucial hormone for wake cycles and sleep, it’s cortisol. In the morning, your body creates a high rate to respond to the sunlight and make your body operational for the day.

During the day, this rate decreases. In the evening, you produce melatonin, a night hormone. Melatonin, at night, prepares you to sleep to be in rest mode. Train late disturbs your cortisol and your melatonin. It can take several hours to bring back theses hormones to a normal level. The result is that it’s difficult to sleep during your first hours of sleep, which is why you don’t have a good night. After a training session, you can go to sleep because you are tired, but your hormones will not let you have a deep sleep. A real deep sleep to recover and also burn fat. Sleep is essential to losing fat, this is why use the right hormone at the right time will give you nice results.

Is better in the morning or evening ?

Some people say is better to train in the morning and others say it’s better in the evening. There is an interesting study. This research shows that when you train in the morning, you active better your metabolism. On the other hand, when you have a session in the evening, you use more body energy. Click here to read the study.

Tell me what do you think about this extract. Thanks for reading.

-Steph

How To Control Cortisol To Keep Muscles (Part 1)

cortisol hormone organ body

Cortisol. It’s a weird name that I hear rarely. One time, in the gym, a guy told me to be careful about it. When I asked him what is it, he told me: “It’s the stress”. Follow this logic, we stress every day, it means each day we lose a little bit of muscle? It makes no sense. The first time I tried to learn about it, I didn’t understand anything. Cortisol is a hormone and you have to learn some medical things. I didn’t like this situation, because I wanted to know how to control cortisol to keep muscles.

This week, someone told me about cortisol and his explanation was very vague. I see that many people are afraid of it because they don’t understand it. It’s time to go deeper to understand Cortisol, because the body doesn’t create it to destroy itself.

What is its role

role

Cortisol is a stress hormone and it works like a type of alarm system in your body. It controls your fear, motivation, mood to handle dangerous situations. This hormone has several role:

Organize the energy of the stores

It organizes all type of energy that your body has to always be functional for a dangerous event. It means amino acids from muscle tissue, muscle and liver glycogen and fatty acids from body fat.

Stabilize blood sugar levels

When your blood sugar levels are very low, it helps to keep normal levels.

Boost your stamina and attention

Cortisol boosts Phenylethanolamine-N-methyltransferase (PNMT). PNMT is an enzyme that transforms noradrenaline to adrenaline. This method increases your adrenaline’s rate.

Boost the power of muscle contraction

This is a consequence of a high rate of adrenaline.

Boost the power of heart contraction and rate

It’s an effect of a high adrenaline’s level. Oxygen move better to muscle

Weaken the immune system

When there is a threatening situation, the body needs all the resources possible. For example, a fight. The high rate of cortisol will weaken the immune system to have the maximum of energy possible. When the rate decreases, the immune system has the full power back to repair the damage from the fight.

All these roles help you to get through an unsafe situation and survive. The thing is if the cortisol has a high rate for a long time, it can create problems in your body. Let’s see in different areas how cortisol can be bad.

Muscle Gain

gain muscle

A high rate of cortisol for a long period can impact muscle in a unhealthy way with these methods:

Muscle is less feed by food

Muscle receive fewer amino acids to create new tissue. Restocking of glycogen stores is decline too.

Boost muscle damage

There is a high level of protein damage (catabolism) than protein synthesis (anabolism). This is why we say “stress (cortisol) eat the muscle”.

Muscle take more time to repair

The immune system is very important to repair muscle. When a high rate of cortisol is recurring, it weakens the immune system.

Boost myosatin

Myostatin is a myokine, a protein created by the muscle and it limits its growth. It means when you have a high rate of myostatin, it limits your muscle gain.

On the long term it declines testosterone rate

Pregnenolone is a hormone that creates testosterone and cortisol. To have a high rate of cortisol, your body needs a huge amount of pregnenolone to make it. It means there will be less pregnenolone to create testosterone.

At the end of your training session, the level of your protein synthesis is big for around 24-30 hours. This is the period where your body repairs your muscle and add new tissue. When your immune system is fragile, your body uses these amounts of hours to only repair the breakdown you caused. Your body is not able to produce new muscle, it means you don’t gain muscle.

Recovery

fat loss weight

A long period of high rate of cortisol can impact your recovery in these ways:

Decrease the production of growth hormone

At night you have a natural spike of growth hormone and a high rate of cortisol disrupt your recovery. When your recovery is not optimal, you don’t progress.

Decline muscle glycogen storage

Gycogen is critical in the process of recovery.

Speed down the reparation of muscle

Growth hormone maintains, build and repair tissue. It means it also builds muscle mass. You gain muscle by repairing muscle. When the cortisol decreases the production of growth hormone, you don’t have results.

Increase adrenaline rate

Adrenaline (or epinephrine) is a helpful hormone before a workout session. It boosts your cardiorespiratory activity (more oxygen to the muscles). It also improves your metabolism, your mood, and your body is more reactive. Before to go to bed, it doesn’t help you to sleep.

Fat loss

The famous coach Charles Poliquin said that when you have too much cortisol, it stores your fat in abs. There is a problem here because cortisol has also as function to organize stored energy. Fat is a kind of energy for the body. It means cortisol doesn’t store fat, you know, fat is energy.

Another function of cortisol is that is a fat loss hormone when the rate is high while a short time. If the high rate is recurring, it complicated the action to fat loss.

Decline the transformation of hormone T4 to T3

A little explanation about these hormones. The thyroid is a gland in the neck. It creates three hormones: triiodothyronine (T3), thyroxine (T4) and calcitonin. T3 and T4 adjust the temperature of your body, your metabolism, and your heart rate. T3 usually sticks to protein in your body.

The thyroid creates a lot of T4 to change it in T3. T3 modifies the metabolism rate. When you have a high rate of metabolism, you burn more calories. In the case where your body has a low level of energy, the thyroid creates less T4. Fewer T4 means fewer T3 and the result is a low metabolism rate and the body burns fewer calories.

Do you remember what happens in a situation when your body lacks food? The cortisol rate is high to keep blood sugar stable and organize stored energy. This is a mechanism of the body to survive since the prehistoric era. Today is good because access to food is better. Unfortunately, cortisol can have a high rate because of other stress factors.

Insulin resistance

Cortisol boosts the blood sugar rate in a crisis event (lacking food, running away or fighting). These emergency circumstances allow the body to release glucose for energy. When people are sedentary and the blood sugar level is high, it’s not good. The level stays longer high and can drive to hyperglycemia. The body to avoid it creates insulin to decline the rate of blood sugar to a normal level.

Imagine a situation where cortisol’s rate is high a lot of time. It boosts the blood sugar levels and the body produces insulin every time. The result of this is insulin resistance. In the plan to lose fat, settle a caloric deficit is crucial. Unfortunately, insulin resistance and a metabolic rate low make the process more difficult. It can even create a surplus of fat.

Let’s be things clear, insulin alone doesn’t make you fat, it stores the elements of your food. It’s when insulin has a high rate that is tough for the body to use fat in a good way.

Insulin resistance means that the cells work badly with insulin. The result is the body needs to create more insulin to do the same task with the cells. When there is a huge amount of insulin, it takes more time to go back to the normal level. When there is a big quantity of insulin for a long time, the body has trouble to use fat.

It is the same thing for cortisol. Alone, cortisol doesn’t make you fat. It’s when cortisol has a high rate that is tough for the body to use it in a good way.

Share this article if you think it can help someone you know. Thank you.

-Steph

Tips To Be More Productive

productivity, growth, increase, income

What’s up ? This is THE stephane ANDRE !!! I heard Olivier Roland’s tips and I learned some good stuff.

You know, sometimes I worked all day like crazy and at the end of the day, I felt like I haven’t progressed. Maybe you have already experienced this? That’s why I’m always learning new things to be as productive as possible. There are 2 books that help improve productivity and time management, it’s “Getting Things Done” and “Cut To The Chase” .

Here are tips from these 2 books to improve all this.

If a task can be done in less than 2 minutes, do it right away

Immediately make a task that requires less than 2 minutes has several benefits:

  1. Adding a task on your To-do list requires less than 2 minutes, it’s the same number of minutes as for a task that can be done right away.
  2. It’s more efficient to add the task that require more than 2 minutes on the To-do list, otherwise this list will be endless and unmanageable.
  3. Don’t make a task that requires less than 2 minutes right away can have disproportionate consequences in relation to the time needed to achieve it (like sending a confirmation or cancellation message).

So remember, if this task takes less than 2 minutes, do it now.

Warning

Sometimes you have to plan moments to focus only on a task or an important project. These specific moments shouldn’t be interrupted, even by a task than requires less than 2 minutes.

Try it so you don’t have any insomnia

Insomnia reduce productivity. Often the source of insomnia is malaise, bad mood, stress, poor sleep hygiene, etc. Insomnia can have serious consequences in the relation with others and can also cause road accidents, drowsiness, memory loss, absenteeism and the list goes on.

For chronic insomnia, it’s advisable to see a doctor for treatment. For transient insomnia (up to 3 months), there is an tip to free your spirit of thoughts that obsesses you.

Put a paper and a pen next to your bed. When you have a thought that obsesses you, you write it on the paper and beside you write the action you have to do to erase this thought.

Here is 2 example:

  • If the thought is: “I have to send a quote to this client”. You note on the paper: “Client quote => Look for supplier prices”.
  • If the thought is: “I have to lose weight”, you note “Lose weight => Look for a personal trainer”.

As you write down your thoughts and the action you should take, you should feel more peaceful.

Have an attitude “Let’s go see”

Sometimes, going on the field can help you learn more than analyze data on your computer. So the next time there is a problem, go see for yourself on the field. This may allow you to have ideas for finding a solution more quickly.

Don’t use a foul language in the workplace

foul, language,

It may sound like grandparent’s advice but it’s common sense. When you use a foul language, you can offend a person without knowing it. A person who doesn’t feel offended in the workplace is a serene and productive person. An offended person doesn’t want to work and wants to find another job. Many entrepreneurs have lost talented people because of their foul language without knowing it.

Not using foul language avoids conflict and difficult situations to manage.

When you do something, ask yourself why you do it

Often we do things out of habit, without wondering if it’s worth doing. This can waste time and energy and it would be better to stop doing this task or delegate it.

So regularly, ask yourself this question: “What happens if I delete this task?”. If the answer is nothing, stop doing this task. If the answer is something else, look if you can delegate this task.

Do it

No matter what dream you have, do it realize in your life. Here is a quote from Goethe: “Boldness has genius, power, and magic in it”.

Close the loop

has anyone ever told you, “Well call you back if there’s a problem”. And 2 week later you have no news and you wonder if everything works well. I know there is this quote: “No news is good news” but it’s frustrating t be in uncertainty. When a person doesn’t close the loop, it leaves others waiting and this can complicate relations. Don’t be like these people, stay in touch to avoid complicated situations.

Don’t let your smartphone become your master

With new technologies, we can stay in touch 24h/24h. But that’s not a reason for every smartphone notifications to be a priority. Sometimes I see people, every time there is a notification, they take their smartphone as if it was the end of the world. No matter where they’re and no matter what they do.

Define time slots and limits for the use of new technologies. Turn them off when you need to be focused for a task or meeting. Let others know that you no longer look at your emails and messages after a certain hour or weekends.

With that, you create a clear border between the moment you work and your private moments. It allows you to destress.

Personally, I turned off the sound for notifications from my smartphone. It’s really cool to do that, I’m more serene.

Save your computer file regularly

There are 2 types of users:

  • Who often back up
  • Who don’t back up until the day they lose important data

Losing files on a job you’ve been working on for months is very annoying. So backup often and take advantage to make copies at different locations (such as an external hard drive). With Cloud, you also have access to Google Drive and Dropbox which are very effective. Better to save than not enough.

Subscribe to my newsletter and share this article if you think it can help someone you know. Thank you.

-Steph

Avoid Being Workaholic

workaholic, burn, out, office, computer, bone, skeleton

What’s up ? This is THE stephane ANDRE !!! I watched an Olivier Roland’s video and I learned some good stuff.

There is a trick to avoid being a workaholic that the majority of entrepreneurs don’t do. It’s to have a productive activity outside of work (because the company is based on a passion). If you’re not sure what a productive activity is, you can read this article I wrote. Click here ].

A lot of entrepreneurs are workaholics, which means that they’re work addicts. It’s not really a bad behavior, especially in the early years of the company because there are many new things to learn and few employees. But in the long term, it can block you to achieve the success you should have.

Workaholic

workaholic, burn, out, office, computer, phone, coffee

When I say « work addict », I don’t mean that a person is an addict like with cocaine, heroine, crystale methamphetamine, etc. We, human beings, are afraid of emptiness. This is very well explained in the Tim Ferriss book « 4-hour Workweek » . For example, you become more and more efficient using the 20/80 method (Pareto’s law) and you manage to earn 2 hours of free time per week. Now, what are you going to do with these 2 hours of free time ? Are you going to sit and count the insects ? No ! And as today more and more entrepreneurs have a laptop, they’ll continue to work on the laptop.

The problem of working during free time are :

  • Too much nose to the grindstone and do things that aren’t really useful. It prevents you from having peace of mind, serenity, being creative, decompressing, taking a step back, etc.
  • Work to work. For many people, consciously or unconsciously, if they don’t work, they’ll be bored. So they’ll do things that aren’t really useful to be busy. We can call it « intelligent procrastination ». With « intelligent procrastination » people around you see that you’re working but it’s not things that really make your company evolve. For example, spending 2 days choosing the font and colors of your website is « intelligent procrastination ».
  • In the long term doing things that are not really useful for the company’s evolution, will have negative effects. You’ll lose you serenity and have more stress. The symptoms of this state of mind are that you have the impression that everyone is stupid. At that moment, you have to take a holiday right away, otherwise you’ll have a burn-out.

I know it’s a little paradoxical because the first years of the company, you have to work as much as you can because there are lots of things to do and there is no budget to pay employees, but it’s important to have a productive activity to keep the balance in your life.

Usually when you start looking for an idea to start a company, you make a list of the things you like to do the most. This productive activity can be one of those things from the list that wasn’t used to create your company. This can be an activity such as flying a plane, kickboxing, meditation or something else that allows you to relax and forget about work.

Don’t hesitate to write this productive activity in the comment section and if you don’t know, make a list of things you like to do to get ideas.

Subscribe to my newsletter and share this article if you think it can help someone you know. Thank you.

-Steph

P.S. If you’re in Miami and you like Caribbean food, go to my cousin’s bistro to eat Haitian food, click here.

Have Productive Hobbies

hobby, video, game, cook, music, soccer, fish, keyboard, medecine, astronomy, martial, art, paint, shopping, hike, bike, swim, sun, bath,

What’s up ? This is THE stephane ANDRE !!! I watched an Olivier Roland’s video and I learned some good stuff.

There are people who are named « High Achiever ». They’re people who have extraordinary results in their field. What’s interesting is that they all have a common pattern, they have a lot of productive hobbies. That’s not to say that they don’t have hobbies like watching videos, playing video games or partying, but it’s in small quantities.

Take the exemple of Richard Branson, the billionaire founder of Virgin. During an interview, he said that the hobby that had changed his life was sport. For him, the sport is fundamenal to improve the lifestyle but it’s not the case for all successful entrepreneurs. Steve Jobs wasn’t an athlete and he was successful.

Hobby

hobby, list, productive, unproductive

The question is : « What hobby is unproductive that you can replace with a productive hobby and relax ? ». A productive hobby is a hobby that allows you to reach your goals, improve your lifestyle and relax at the same time.

Decreasing your unproductive hobby by productive hobby is a task to be done slowly and gradually as for sport. This is the cumulative effect. If instead of eating a piece of pizza, you eat a salad every day, after few months, you’ll have a huge difference in your weight, your energy and your well-being.

When I started to replace unproductive hobby with productive hobby, I put pressure on myself not to play video games, watch videos on internet or party with my friends. After a few months, I wanted to stop everything, I saturated with personal development information and I felt like I had no more fun living. So to decrompress, I party for 1 week.

This is where I realized that you always have to have a balance. « High Achiever » also have unproductive hobby, the difference is that they don’t spend 4-6 hours to watch videos.

Have fun and be productive

nature, forest, africa
musical, instrument, music

An unproductive hobby is something that relaxes you but doesn’t bring you anything compared to your goals. In addition to the satisfaction that this unproductive hobby brings you, you feel guilty. It makes you nervous or even more stressed. Because of this frustration, you continue to do unproductive hobbies and you fall into an infernal spiral.

On the other hand, a productive hobby like sport, meditation, to read books interesting, to be in contact with the nature are hobbies which relax you, improve your lifestyle and allow you to reach your objectives. Scientific studies show that the 2 most creative activities are walking in nature and playing a musical instrument.

Make a list of unproductive hobbies that you do and replace them with productive hobbies. The idea is to reduce your unproductive hobby and increase your productive activities to help you achieve your goals.

Don’t hesitate to leave a comment and why not your hobbies list.

Subscribe to my newsletter and share this article if you think it can help someone you know. Thank you.

-Steph

P.S. If you’re in Miami and you like Caribbean food, go to my cousin’s bistro to eat Haitian food, click here.

Stress Fractures

stress. fractures, tibia, fibula

What’s up ? This is THE stephane ANDRE. With my training, I’m interested in biomechanics to avoid injuries. I read « Sport Medicine Media Guide » and I learned some good stuff.

A stress fracture is an overuse injury. Human body creates a new bone to replace a bone that has been broken due to the stress of everyday life. This process is done every day to keep the balance. Unfortunately, this balance can be disrupted because of excessive physical training. There are several factors that can prevent the body from creating enough bone and this make microcracking, called « fracture stress ».

The most common factor of fracture stress is an excessive increase in the intensitiy or frequency of physical activity without adequate rest period. Other factors are nutritional deficiencies, mechanical influences, lack of sleep, systemic factors (hormonal imbalance, etc.) and metabolic bone disorders.

There are case of development of eating disorders and/or amenorrhea (infrequent menstrual periods) for some female athletes who are preparing for a competition. These 2 conditions can create a decrease in estrogen that can decrease bone mineral density. This increase the risk of stress fractures.

Stress fractures are often seen in athletes (especially runners) or military recruiting. For an athlete, 1.6km run is 110 tons of force absorbed by the legs. Bones aren’t made to resist this force (energy) so it’s the muscles that have the function of absorbing shocks.

When the muscles get tired, they stop absorbing the forces and eveything transferred to the bones. Stress fractures occur in almost all bones but are more common in lower bone, expecially the tibia. Depending on the type of sport, there’re distinctive stress fractures such as the elbow in throwing sports, the ribs in golfing and rowing, the spine in gymnastics, the lower extremity in running activities and the foot in gymnastics and bascketball.

Diagnosis

stress, fracture, foot, metatarsal, 5th
stress, fracture, foot, x-rays, metatarsal,2nd

Stress fractures create pain in a limited area directly above the tip of the bone where the fracture occurred. The pain is raw because of physical activity and relived with rest. The sensitivity of the bones is the most obvious conclusion to the physical examination.

With regard to X-rays, this isn’t a tool that actually helps to diagnose an early stress fracture because the bone often looks normal and the microcracking aren’t visible. It’s difficult because after several weeks of rest, the bone begins to repair itself and shows a healing reaction or callus on X-rays.

An early stress fracture is usually confirmed by a bone scan or magnetic resonance imaging (MRI).

Treatment

Stress fractures are generally classified as low-risk (will not become a serious fracture) or high-risk (will become a serious fracture).

Low-risk stress fractures usually require a rest period of 1-6 weeks of limited weight bearing activity progressing to full weight bearing may be necessary. Return to physical activity should be a gratual process.

Low impact activities like swimming or biking are recommended to maintain cardiovascular condition when the pain is gone. When the patient can comfortably perform low impact activities for long, pain-free periods, the patient can begin high-impact activities.

High-risk stress fracture have the danger of becoming a complete fracture. For athletes suffering from chronic pain and having normal x-rays results, it’s recommanded to use a bone scan or MRI. High-risk stress fractures should be treated as traumatic fractures (with cast or surgery) because of complications.

Prevent

food, vitamin,d, carrot, papay, meat, ,egg, chees, broccoli, fish, sweet, potato, mango, pepperoni, apricot, peach, melon, avocado
calcium, food, almond, amarant, grain, aparagus, apricot, artichoke, baked, bean, haricot, blackberry, blackstrap, molasse, blackcurrant, bok, choy, brazil, nut, bread, wholemeal, brocolly, chickpeas, cinnamon, edamame, soya, fennel, kale, kidney, olive, orange, sesame, seed, milk, spring, green, tofu, swede, walnut, watercress

Here are tips developed by AAOS to help to prevent stress fractures :

  • When an athete does a new sport activity, it’s necessary to program progressive goals. For example on the 1st day, don’t run 8km but rather increase the distance gradually per week.
  • Cross-training => Alternate activities to achieve the same fitness goal helps to avoid stress fracture injuries. For example to achieve a cardiovascular goal, alternate cycling and running (cycling one day and riding the other day) is excellent. Adding strength training and doing flexibility exercises help improve performance.
  • Have and maintain a heathy diet with foods rich in calcium and vitamin D.
  • Use good equipment. Don’t use running shoes, gloves, etc, very old and very worn.
  • If during physical activity it start to swell or the pain starts, stop the activity right away. It’s essential to rest for a few days. If the pain continue, you should see an orthopedic surgeon.
  • It’s important to recognize early symptoms and treat them appropriately to return to the sport with a normal level of play.

Stats

  • Stress fractures occur less frequently in those of black African descent than in Caucasians, due to a generally higher BMD (bone mineral densitiy) in the former.
  • Women and highly active individuals are also at a higher risk, The incidence probably also increases with age due to age-related reductions in BMD.
  • Children may also be at risk because their bones have yet to reach full density and strength.
  • The female athlete triad also can put women at risk, as disordered eating and osteoporosis can cause the bones to be severely weakened.

Subscribe to my newsletter and share this article if you think it can help someone you know. Thank you.

-Steph

P.S. If you’re in Miami and you like Caribbean food, go to my cousin’s bistro to eat Haitian food, click here .

Improve Without Stress

stress

What’s up ? This is THE stephane ANDRE !!! I watched an Olivier Roland’s video  and I learned some good stuff.

I think that’s already happened to you. Do you put so much pressure on yourself to reach a goal that you fail ? And that’s very frustrating when we do personal development. When we put too much pressure on ourselves, we have negative effects. The goal of personal development is to become a better version of ourselves by being happier throughout our lives.

There is a very instructive story between Buddha and one of his disciple. This disciple asks to Buddha this question : « When I meditate, sometimes I put to much pressure on myself and it doesn’t work, I’m too stressed. And sometimes when I don’t put this pressure on myself, I’m not focus enough and I’m almost sleeping. What should I do ? ». Here is Buddha’s answer : « To practice meditation, you have to be like a zither rope. So that the rope make the right note, it must be neither too tight nor too relaxed, it must be exactly in the right range. It’s the same for meditation, you have to be neither too tense nor too relaxed to meditate in the most efficient way ».

Middle

balance

It’s funny because it’s the same principle with the guided meditation of Headspace . In several guided meditations, at a certain point, the person leading the meditation says : « From now on, you can let your mind do what it wants ». This allows you to relax yourself , to decompress to better concentrate later. But be careful, as Buddha said, if you don’t put pressure on yourself at all, you fall into the opposite extreme of laziness, lack of attention, and etc.

The answer is balance. It’s not easy to find the balance, but it’s very exciting to explore and experiment with it. Because it’s part of this trip that makes us better people.

It’s up to you experiment between : I’m too relaxed and I’m too stress. Seek the moment you progress to reach your goals and also where you enjoy life. Whenever you find the perfect tension, you’ll produce the perfect note.

Subscribe to my newsletter and share this article if you think it can help someone you know. Thank you.

-Steph

P.S. If you’re in Miami and you like Caribbean food, go to my cousin’s bistro to eat Haitian food, click here.