My stress levels were higher this week because of everything that is going on in the world. Like I mentioned in yesterday’s blog, when My Hormones Fluctuate, So Does My Weight. Stress and more coffee lately has made my hormones unbalanced and now I have the stressed out belly that comes from high cortisol hormones. The stress hormone cortisol isn’t all bad because it’s essential for adaptation, survival and effective responses to stress. The problem is the impact of chronic low-grade stress on nutrition, movement and lifestyle choices. To address a cortisol imbalance, I must reassess these essential components of wellness.

The three components of wellness are:

SLEEP

Sleep is crucial for hormone balance and muscle recovery. I didn’t get the best sleep this week. Stress and anxiety prevents me from getting deep sleep. The average American sleeps about 6.5 hours per night, but it;s recommended 7–9 hours. Nighttime exposure to blue light from electronic devices further impairs sleep quality. This makes it more likely to be “under-recovered” than overtrained. Setting a sleep schedule—consistent bedtime, regular wakeup time and dedicated hour before sleep to unplug from technology—is a great first step in increasing resiliency.

BALANCED TRAINING PLAN

Balancing resistance training and aerobic training is also a must. There are people who do “chronic cardio”, who run the same distance day after day, week after week. These people struggle with improving fitness and losing weight. The trouble is that this repetitive stimulus (“junk miles”) takes a toll on the body, limiting effective recovery. People like this type will often crave sugars, rely on caffeine for energy, struggle with fitness and get stuck on a weight loss plateau. If this is you, try this: Reduce aerobic training volume and provide a new stimulus by increasing intensity with either sprint interval training or high-intensity interval training.

NUTRITION

Meal frequency needs to be more simple. While high meal frequency can be a great tool for bodybuilders and competitive athletes, it can be negative for recreational exercisers. I have a tendency to snack all day but I really only need three solid meals. Some people may think that increasing meal frequency will boost metabolism, thereby aiding fat loss. However, you can get the best results with less snacking. Removing snacking opportunities and getting back to three meals a day can be a highly effective strategy for weight loss.

Now moving on to my results this week! You can see my progress below.

I was not surprised my weight went up with the stress I encountered this week. I have to remember that my weight will go up and down but the most important part is to keep being kind to myself or else it will continue to release stress hormones. In addition, I was snacking more and had a glass of wine 2 nights. Any alcohol, even a little, slows down our metabolism. The important thing is that I can keep this data so I know more about my body. I felt more depressed this week, more tired, and bloated. These are great indicators that I need to make better decisions this next week. I also have to remember this is a journey and I am exactly where I need to be, when I need to be there. I hope to do better this week. I plan to avoid coffee and wine for the remainder of this phase 1 weight loss challenge. I have 15 days left until my birthday, which is when I will celebrate with a cheat meal, finally, then start with phase 2 the next day. I can’t stop me!

Today’s food & workout recap:

• Breakfast: 2 eggs, 3/4 cup oatmeal, 1/2 cup raspberries, 2 Tbsp coconut flakes, 2 oz. sweet potato (386 cals)
• Exercise: One hour Cardio, Abs & Stretch
• Lunch: Vanilla Protein shake w/ Cheery berries & kale, 1/2 banana, 1/2 cup greek yogurt (346 cals)
• Snack: 16 oz. kombucha, 2.6 oz. Tuna, 4 oz, white fish, 2 cups mixed greens, 3 Tbsp ginger dressing (410 cals)
• Dinner: 3 slices of ham, 1 piece of cheddar cheese, 1 1/2 cups of carrots, 6 Tbsp hummus (385 cals)

Total food calories for today: 1,528 = (136g, 35% Carbohydrates, 58g, 33% Fat, 127g, 32% Protein)

Every week is a new slate. I can start over as many times as I want … and so can you!