 Water is essential for our body to function properly, and staying hydrated is crucial for our overall health and well-being. On this special day, let's take a moment to discuss the importance of hydration and how we can ensure we're getting enough fluids.
Water is not only important for our organs, including our brain, heart, and lungs, but also for our body systems. It helps regulate body temperature, transport nutrients and oxygen to cells, and remove waste products. Additionally, staying hydrated is essential for exercise and fitness, as it helps regulate body temperature and prevent dehydration. In addition to water, there are several essential electrolyte minerals that play a role in hydration. Sodium helps regulate fluid balance in the body, while potassium and magnesium help regulate muscle and nerve function. Calcium is also important for hydration, as it helps with muscle contractions and nerve function. When we don't get enough fluids, our body starts to show signs of dehydration such as dry mouth, fatigue, dizziness, and headaches. If left untreated, dehydration can lead to more severe symptoms like rapid heartbeat, low blood pressure, and even fainting. Additionally, dehydration can affect our weight loss goals. Drinking water before meals can help reduce appetite and calorie intake, leading to a healthier weight. The recommended daily water intake varies depending on several factors, including age, gender, and activity level. However, a general guideline is to drink at least eight 8-ounce glasses of water per day. It's also important to note that other fluids, such as tea and juice, can contribute to your daily water intake as well. If you struggle with staying hydrated, there are several tips you can try to improve your water intake. One tip is to carry a water bottle with you throughout the day, so you always have water on hand. Another tip is to flavor your water with fruit or herbs to make it more enjoyable to drink. Additionally, eating water-rich foods, such as fruits and vegetables, can also help contribute to your daily water intake. On this National Hydration Day, let's make a commitment to stay hydrated and take care of our bodies. Remember, drinking enough water is not only essential for our health but also for our weight loss goals. Stay hydrated, stay healthy!
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 Dopamine is a neurotransmitter that plays a crucial role in the brain's reward system. It is responsible for feelings of pleasure, motivation, and reinforcement. Certain foods, drugs, and alcohol can increase dopamine levels in the brain by varying degrees. For example, consuming chocolate has been shown to increase dopamine levels by up to 50%, while cocaine can cause a surge of dopamine that is up to 350% higher than normal levels. Alcohol consumption has been shown to increase dopamine levels by up to 40%. However, these substances can also lead to addiction and other health problems. On the other hand, cold exposure has been shown to increase dopamine levels by up to 250%. According to a study published in the European Journal of Applied Physiology, immersion in cold water can cause a significant increase in dopamine levels. The study found that when participants were immersed in water at a temperature of 14°C, their dopamine levels increased by up to 250%. The study also found that immersion in warmer water (32°C) had the opposite effect, causing a decrease in dopamine levels. This suggests that the temperature of the water plays a crucial role in the body's physiological response. Another study published in the journal "Neuroscience Letters" found that exposing rats to cold temperatures for 30 minutes increased dopamine levels in the brain by 250%. The researchers also found that the increase in dopamine levels was accompanied by an increase in norepinephrine levels, which is a neurotransmitter that can increase dopamine release. In addition to affecting dopamine levels, cold water immersion has been shown to have other health benefits. It can improve circulation, reduce inflammation, increase metabolism, and boost the immune system. It has also been used as a form of therapy for depression and anxiety. Increased dopamine levels can lead to improved motivation, focus, and productivity. The Risks of Cold Water Immersion While cold water immersion is generally safe for healthy adults, there are some people who should avoid it, such as people with heart conditions or respiratory problems. It is also important to start slowly and gradually increase the amount of time you spend in cold water. Some of the risks of cold water immersion include:
How to Start Cold Water Immersion Safely If you are interested in trying cold water immersion, it is important to start slowly and gradually increase the amount of time you spend in cold water. Here are some tips for starting cold water immersion safely:
There are many different ways to do cold water immersion. Some of the most popular methods include:
Cold water immersion has been shown to have a number of potential benefits for physical and mental health. Some of the potential benefits of cold water immersion include:
Dopamine is a crucial neurotransmitter that plays a role in the brain's reward system. Certain foods, drugs, and alcohol can increase dopamine levels, but they can also lead to addiction and other health problems. Cold exposure has been shown to increase dopamine levels by up to 250% and has numerous potential benefits for physical and mental health. It is important to prioritize healthy habits that promote overall well-being and to be mindful of the ways in which we can increase dopamine levels naturally. I hope this blog post has been informative. If you are interested in learning more about cold water immersion, I recommend doing some research on the topic or send me a message. References:
 The pillars of health are physical activity, healthy eating, and quality sleep. These three pillars are essential for maintaining good health and well-being. Each pillar plays a crucial role in our overall health, and neglecting any one of them can have a significant impact on our health.
Physical activity is essential for maintaining a healthy body weight, reducing the risk of chronic diseases, and improving mental health. Regular exercise can help improve cardiovascular health, strengthen bones and muscles, and boost the immune system. Examples of physical activity include walking, running, cycling, swimming, and strength training. Healthy eating is crucial for providing the body with the nutrients it needs to function correctly. A balanced diet that includes a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats can help reduce the risk of chronic diseases such as heart disease, diabetes, and cancer. Eating a healthy diet can also help maintain a healthy weight and improve mental health. Quality sleep is essential for overall health and well-being. Getting enough sleep can help improve mood, cognitive function, and physical performance. Lack of sleep can lead to a range of health problems, including obesity, diabetes, and heart disease. Adults should aim for 7-9 hours of sleep per night. Incorporating daily habits to help each pillar is essential for maintaining good health. For physical activity, try to incorporate at least 30 minutes of moderate-intensity exercise into your daily routine. For healthy eating, aim to eat a balanced diet that includes a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats. For quality sleep, establish a regular sleep routine and avoid electronic devices before bedtime. At Elevation Health Solutions, we specialize in improving health by focusing on these pillars with our coaching and habit-building programs. Our programs are designed to help individuals establish healthy habits that can be sustained over time. We work with individuals to develop personalized plans that incorporate physical activity, healthy eating, and quality sleep. Our coaching and habit-building programs are designed to help individuals achieve their health goals and improve their overall well-being. In conclusion, physical activity, healthy eating, and quality sleep are essential pillars of health. Neglecting any one of these pillars can have a significant impact on our health. Incorporating daily habits to help each pillar is essential for maintaining good health. At Elevation Health Solutions, we specialize in improving health by focusing on these pillars with our coaching and habit-building programs.  Father's Day is a special occasion to honor the men who have played a significant role in shaping our lives. As we celebrate this day, it's crucial to remember the importance of health for our fathers. Losing my stepdad to heart failure and my father to lung disease were tough experiences that made me realize the significance of taking care of our health.
As we age, our bodies go through various changes, and it becomes more important than ever to maintain our health. Encouraging our fathers to exercise regularly, eat healthier, improve their sleep quality, and manage any existing health conditions with their healthcare provider can help them live a long and healthy life. Maintaining a healthy weight is also crucial for good health. Encourage your father to eat a balanced diet and engage in physical activities that he enjoys. Helping our fathers quit smoking or abusing alcohol can also have a significant impact on their health. In addition to physical health, healthy relationships are also vital to our mental health. A good relationship with our fathers can provide us with a sense of security, support, and love. Here are some tips on how to have a good relationship with our fathers: 1. Communicate openly and honestly 2. Spend quality time together 3. Show appreciation and gratitude 4. Respect each other's boundaries 5. Forgive and let go of grudges By following these tips, we can build and maintain a healthy relationship with our fathers, which can have a positive impact on our mental health. Let's celebrate our fathers this Father's Day by showing them how much we care and appreciate them. One way to show appreciation is by making them a healthy and delicious meal and then enjoying a fun exercise activity that you can do together such as taking a walk or playing a game. As fathers, it's important to care for ourselves so that we can lead our families and be there for them for years to come. A healthy father can actively play with and teach his children how to live healthy lives. By setting a good example, we can inspire our children to adopt healthy habits that will benefit them throughout their lives.  For those of us who are believers, it's also important to take care of our spiritual health. Taking time to honor our Heavenly Father can bring peace and joy to our lives. As fathers, we have the opportunity to teach our children how to live a faith-filled life. By sharing our beliefs and values with them, we can help them develop a strong foundation for their own spiritual journey.
In conclusion, this Father's Day, let's celebrate our fathers by encouraging them to take care of their health, building healthy relationships with them, and nurturing our spiritual health. By making small changes to our lifestyle and following the tips for building a good relationship, we can live a long and healthy life. As fathers, let's also take care of ourselves so that we can be there for our families for years to come. Happy Father's Day!  Have you ever noticed that you tend to feel more alert and awake during the day, and more tired and sleepy at night? This is because of your body's circadian rhythm, also known as your internal clock. In this blog post, we will explore what circadian rhythm is, how it works, and why it is important for your health and well-being.
Circadian rhythm is a natural, internal process that regulates the sleep-wake cycle of your body. It is a 24-hour cycle that is controlled by a group of cells in the brain called the suprachiasmatic nucleus (SCN). The SCN receives information about light and darkness from the eyes, and uses this information to synchronize your body's internal clock with the external environment. Circadian rhythm works by regulating the production of hormones and neurotransmitters that control your sleep-wake cycle. The most important hormone in this process is melatonin, which is produced by the pineal gland in the brain. Melatonin is released in response to darkness, and helps to promote sleepiness and prepare your body for sleep. In addition to melatonin, other hormones and neurotransmitters that are involved in circadian rhythm include cortisol, adrenaline, and serotonin. Cortisol is a hormone that is released in response to stress, and helps to keep you alert and awake during the day. Adrenaline is a neurotransmitter that is released in response to excitement or stress, and helps to increase your heart rate and blood pressure. Serotonin is a neurotransmitter that is involved in mood regulation, and helps to promote feelings of happiness and well-being. Circadian rhythm is important for your health and well-being because it helps to regulate your sleep-wake cycle, which is essential for maintaining good health. When your circadian rhythm is disrupted, it can lead to a variety of health problems, including insomnia, depression, anxiety, and obesity. In addition to these health problems, circadian rhythm disruption has also been linked to an increased risk of chronic diseases, such as diabetes, heart disease, and cancer. This is because circadian rhythm disruption can lead to changes in the production of hormones and neurotransmitters that are involved in these diseases. There are several things that you can do to optimize your circadian rhythm and promote better sleep. These include establishing a regular sleep schedule, avoiding caffeine and alcohol, exercising regularly, avoiding bright lights at night, creating a relaxing bedtime routine, and getting morning sunlight. Exposure to natural light in the morning helps to reset your body's internal clock and promote wakefulness during the day. This is because sunlight contains blue light, which is the most effective type of light for regulating your circadian rhythm. So, try to spend some time outside in the morning, or open your curtains to let in natural light. By taking these steps, you can help to promote better sleep and improve your overall health. In conclusion, circadian rhythm is a natural, internal process that regulates your sleep-wake cycle. It is important for your health and well-being, and can be improved by establishing a regular sleep schedule, avoiding caffeine and alcohol, exercising regularly, avoiding bright lights at night, creating a relaxing bedtime routine, and getting morning sunlight. By taking these steps, you can help to promote better sleep and improve your overall health.  Cold therapies have been used for centuries to improve health and well-being. From cold showers to cold plunges and cryotherapy, these therapies have been known to provide numerous benefits to the body. In this blog post, we will compare and contrast these three cold therapies, discuss their benefits and drawbacks, and provide recommendations for new users. Cold showers are a simple and accessible form of cold therapy. They involve taking a shower with cold water, typically at a temperature of 60°F or lower. Cold showers have been shown to improve circulation, boost the immune system, and reduce inflammation. They can also help improve mood and increase energy levels. However, one of the drawbacks of cold showers is that they can be uncomfortable, especially for those who are not used to cold water. It can take some time to get used to the sensation of cold water on the skin. Additionally, cold showers may not be suitable for those with certain medical conditions, such as Raynaud's disease. To enhance the experience of a cold shower, it is recommended to start with warm water and gradually decrease the temperature. This can help the body adjust to the cold water more easily. It is also important to limit the duration of the shower to no more than 5-10 minutes. Cold plunges involve immersing the body in cold water, typically at a temperature of 50°F or lower. They are often used in conjunction with hot saunas or steam rooms to provide a contrast therapy. Cold plunges have been shown to improve circulation, reduce inflammation, and boost the immune system. The diving response is a physiological response that occurs when the body is exposed to cold water. It is a natural reflex that helps the body conserve oxygen and redirect blood flow to the vital organs. The diving response is activated when the face is submerged in cold water, causing a decrease in heart rate and blood pressure. This response can help improve circulation and reduce inflammation in the body. One of the benefits of cold plunges is that they can provide a sense of invigoration and energy. They can also help improve recovery after exercise or injury. However, like cold showers, cold plunges can be uncomfortable and may not be suitable for those with certain medical conditions. It also is not very convenient in warm weather climates and takes time to create the ideal tub to plunge in and method for keeping it cold. I highly recommend the Portable Ice Bath from Nurecover for home use as it is very cost effective and convenient.  However, the Ultimate experience involves plunging in a cold lake, river or creek. Please be very careful when swimming in open bodies of water, take extra safety precautions and never go alone. To enhance the experience of a cold plunge, it is recommended to start with a shorter duration, such as 30 seconds, and gradually increase the time. It is also important to monitor the body's response and avoid staying in the cold water for too long.  Cryotherapy involves exposing the body to extremely cold temperatures, typically between -110°F and -140°F, for a short period of time, usually 2-3 minutes. Cryotherapy has been shown to reduce inflammation, improve circulation, and boost the immune system. It is often used by athletes and those with chronic pain or inflammation. One of the benefits of cryotherapy is that it can provide a quick and efficient way to reduce inflammation and improve recovery. However, cryotherapy can be expensive and may not be accessible to everyone. It is also important to note that cryotherapy may not be suitable for those with certain medical conditions, such as Raynaud's disease. To enhance the experience of cryotherapy, it is recommended to wear dry clothing and avoid getting wet before the session. It is also important to follow the instructions of the trained professional administering the therapy. We are proud to offer Cryotherapy in our office and happy to help you experience the therapeutic benefits.  Cold therapies have been shown to provide numerous benefits to the body, both physical and mental. These therapies can help improve circulation, reduce inflammation, boost the immune system, and increase energy levels. They can also help reduce stress and anxiety levels, improve sleep quality and duration, and increase mental focus and clarity. Cold therapies have been shown to increase metabolism, improve insulin sensitivity, and help with weight loss. It is important to start slowly and gradually increase the duration and intensity of the therapy. It is also important to consult with a healthcare professional before starting any new therapy, especially if you have a medical condition.
 Essential amino acids (EAAs) are the building blocks of protein and are crucial for maintaining good health. There are nine essential amino acids that our bodies cannot produce on their own, so we must obtain them through our diet or supplements. In this blog post, we will discuss the importance of each of the nine essential amino acids and their benefits for our health. We will also compare and contrast EAAs with branched-chain amino acids (BCAAs) and provide recommendations on when to take them.
1. Histidine: Histidine is important for the growth and repair of tissues, as well as the production of red and white blood cells. It also helps to regulate pH levels in the body. 2. Isoleucine: Isoleucine is essential for the formation of hemoglobin, which carries oxygen in the blood. It also helps to regulate blood sugar levels and promotes muscle recovery after exercise. 3. Leucine: Leucine is important for muscle growth and repair. It also helps to regulate blood sugar levels and promotes the production of growth hormone. 4. Lysine: Lysine is important for the production of collagen, which is essential for healthy skin, bones, and connective tissue. It also helps to support the immune system and promote wound healing. 5. Methionine: Methionine is important for the production of glutathione, which is a powerful antioxidant that helps to protect the body from damage caused by free radicals. It also helps to support liver function and promote healthy skin, hair, and nails. 6. Phenylalanine: Phenylalanine is important for the production of neurotransmitters, which are essential for brain function and mood regulation. It also helps to promote the production of melanin, which is responsible for skin and hair color. 7. Threonine: Threonine is important for the production of collagen and elastin, which are essential for healthy skin, hair, and connective tissue. It also helps to support the immune system and promote wound healing. 8. Tryptophan: Tryptophan is important for the production of serotonin, which is a neurotransmitter that helps to regulate mood, appetite, and sleep. It also helps to support the immune system and promote healthy skin and hair. 9. Valine: Valine is important for muscle growth and repair. It also helps to regulate blood sugar levels and promote the production of growth hormone. EAAs are often used as a supplement to help support muscle growth and recovery, as well as overall health and wellness. They are often compared to BCAAs, which are a subset of EAAs that are particularly important for muscle growth and recovery. While BCAAs are important, they do not provide all of the essential amino acids that our bodies need for optimal health. When to take EAAs depends on your individual needs and goals. Some people prefer to take them before or after exercise to support muscle growth and recovery, while others may take them throughout the day to support overall health and wellness. Benefits of taking EAAs include improved muscle growth and recovery, increased energy and endurance, and improved immune function. In conclusion, essential amino acids are crucial for maintaining good health and supporting muscle growth and recovery. Each of the nine essential amino acids plays a unique role in our health, and supplementing with EAAs can provide a range of benefits. When considering taking EAAs, it is important to choose a high-quality supplement and to consult with a healthcare professional to determine the best dosage and timing for your individual needs.  Are you stuck at a certain weight? Do you feel like your weight loss journey has plateaued? The body weight set point could be why.
The body weight set point theory is a fascinating concept that sheds light on the complex mechanisms that regulate our weight. According to this theory, the body has a natural weight range that it tries to maintain, and it can be difficult to lose weight beyond this range. The body weight set point is regulated by a part of the brain called the hypothalamus, which receives signals from the body and adjusts its output accordingly. One of the key hormones involved in the body weight set point is leptin, which is produced by fat cells and acts on the hypothalamus to reduce hunger and increase metabolism. When you try to lose weight, your body may resist by slowing down your metabolism and increasing your hunger levels. This is because your body is trying to maintain its set point and prevent you from losing too much weight too quickly. Unfortunately, this can sometimes lead to weight loss plateaus, where you stop losing weight even though you're still following your diet and exercise plan. This can be frustrating and demotivating, but it's important to remember that it's a natural part of the weight loss process. In addition to leptin, ghrelin and insulin are two other hormones that play a role in the body weight set point theory. Ghrelin is produced by the stomach and stimulates hunger. When you lose weight, your levels of ghrelin increase, which can make you feel hungrier and more likely to overeat. This can make it difficult to maintain weight loss and can contribute to the body's resistance to losing weight beyond its set point. Insulin is a hormone produced by the pancreas that helps regulate blood sugar levels. When you eat carbohydrates, your body releases insulin to help transport glucose into your cells for energy. However, when you consume too many carbohydrates or have insulin resistance, your body may produce too much insulin, which can lead to weight gain and difficulty losing weight. Both ghrelin and insulin can contribute to the body's resistance to losing weight beyond its set point. By managing your diet and lifestyle to help regulate these hormones, you can help reset your body's natural weight range and continue on your weight loss journey. To manage ghrelin levels, it's important to eat a balanced diet that includes protein, fiber, and healthy fats. These nutrients can help keep you feeling full and satisfied, which can help reduce hunger and prevent overeating. It's also important to avoid skipping meals or going too long without eating, as this can cause ghrelin levels to increase. To manage insulin levels, it's important to eat a balanced diet that includes complex carbohydrates, protein, and healthy fats. Avoiding processed foods and sugary drinks can also help regulate insulin levels. Exercise can also help improve insulin sensitivity, which can make it easier to lose weight and maintain a healthy weight. The body weight set point theory is part of the body's natural homeostasis, which is the process by which the body maintains a stable internal environment despite changes in the external environment. Homeostasis is essential for our survival, as it helps us maintain a stable body temperature, blood pressure, and other vital functions. The body weight set point is similar to a thermostat in that it regulates the body's weight in the same way that a thermostat regulates the temperature in a room. Just as a thermostat maintains a set temperature range, the body weight set point maintains a set weight range. When the temperature in a room gets too hot or too cold, the thermostat adjusts the heating or cooling system to bring the temperature back within the set range. Similarly, when the body's weight gets too high or too low, the body weight set point adjusts hunger and metabolism to bring the weight back within the set range. The body weight set point is thought to have evolved as a survival mechanism to help us maintain a healthy weight when food was scarce. In times of famine, the body would slow down metabolism and increase hunger to help us conserve energy and find food. However, in modern times, food is abundant and easily accessible, which can make it difficult to maintain a healthy weight. By understanding the body weight set point theory and how it is part of homeostasis, we can better understand why it can be difficult to lose weight and maintain a healthy weight. It's important to remember that the body weight set point is not a fixed number, and it can be influenced by factors such as diet, exercise, and lifestyle. By making healthy choices and implementing the strategies outlined above, we can help reset our body's natural weight range and achieve our weight loss goals. To break past a weight loss plateau, there are a few things you can try: 1. Change up your exercise routine: If you've been doing the same workout for a while, your body may have adapted to it. Try switching things up by trying a new type of exercise or increasing the intensity of your current routine. 2. Re-evaluate your diet: Are you still eating the same foods and portion sizes as when you started your weight loss journey? It may be time to re-evaluate your diet and make some changes to help jumpstart your weight loss again. 3. Get enough sleep: Lack of sleep can disrupt your hormones and make it harder to lose weight. Make sure you're getting enough sleep each night to help support your weight loss efforts. 4. Manage stress: Stress can also disrupt your hormones and make it harder to lose weight. Find ways to manage your stress, such as through meditation, slow breathing exercies, or other relaxation techniques. 5. Gradual weight loss: Rapid weight loss can trigger your body's starvation response and make it harder to lose weight in the long term. Aim for a gradual weight loss of 1-2 pounds per week to help avoid this. 6. Strength training: Building muscle can help increase your metabolism and make it easier to maintain weight loss. Incorporate strength training into your exercise routine to help build muscle and burn more calories. 7. Mindful eating: Paying attention to your hunger and fullness cues can help you avoid overeating and maintain a healthy weight. Practice mindful eating by eating slowly, savoring your food, and stopping when you feel satisfied, rather than when you're stuffed. In conclusion, the body weight set point theory is a complex and fascinating concept that sheds light on the mechanisms that regulate our weight. By understanding how the body weight set point works and implementing healthy lifestyle changes, we can help reset our body's natural weight range and achieve our weight loss goals. Remember that weight loss plateaus are a natural part of the weight loss process, and there are strategies you can use to break past them and continue on your weight loss journey. With patience, persistence, and a healthy lifestyle, you can achieve your weight loss goals and maintain a healthy weight for life.  Sleep apnea is a sleep disorder that occurs when your breathing repeatedly stops and starts during sleep. This can happen hundreds of times a night, and it can disrupt your sleep. Sleep apnea can cause a number of health problems, including:
There are a number of things you can do to lose weight if you have sleep apnea. These include:
Here are some additional tips for losing weight if you have sleep apnea:
We specialize in offering Lifestyle Intervention programs that help with both Sleep Apnea and weight loss. Begin the conversation by completing our online health assessment.  Total Daily Energy Expenditure (TDEE) is the total amount of energy that our body burns in a day, including all physical activities, digestion, and metabolism. It is an essential factor to consider when setting weight loss and body composition goals. Understanding TDEE can help us determine how many calories we need to consume to maintain, gain, or lose weight.
Calculating your TDEE is relatively simple. There are several online calculators such as one that we have on our Health Calculators page that can help you determine your TDEE based on your age, gender, height, weight, and activity level. However, it is essential to note that these calculators only provide an estimate, and your actual TDEE may vary based on individual factors such as genetics and metabolism. Once you have calculated your TDEE, you can use it to determine your daily calorie needs. If your goal is to lose weight, you will need to consume fewer calories than your TDEE, while if your goal is to gain weight, you will need to consume more calories than your TDEE. It is essential to note that a calorie deficit or surplus of 500-1000 calories per day is generally considered safe and effective for weight loss or gain. In addition to calorie intake, your TDEE can also help you determine how many calories you need to burn through exercise to achieve your goals. For example, if your TDEE is 2000 calories per day, and you want to lose one pound per week, you will need to create a calorie deficit of 3500 calories per week, or 500 calories per day. This deficit can be achieved through a combination of calorie restriction and exercise. TDEE is made up of four components: Basal Metabolic Rate (BMR), Thermic Effect of Feeding (TEF), Non-exercise activity thermogenesis (NEAT), and Thermic effect of activity (TEA). BMR is the amount of energy that our body burns at rest to maintain basic functions such as breathing, circulation, and organ function. This is the amount of calories utilized to simply function without eating or movement. It accounts for about 60-70% of our TDEE. It is very difficult to measure BMR so Resting Metabolic Rate (RMR) is often used. RMR is similar to BMR but is measured under less strict conditions, RMR is slightly higher than BMR due to the thermic effect of food. The best way to improve your BMR and RMR is through strength training, as muscle mass increases our metabolic rate. Cryotherapy has also been known to help increase metabolic rates. We are happy to offer Resting Metabolic rate testing as one of our services. TEF is the energy that our body uses to digest, absorb, and metabolize food. It accounts for about 10% of our TDEE. Protein has the highest thermic effect, followed by carbohydrates and fats. NEAT is the energy that we expend during non-exercise activities such as fidgeting, walking, and standing. It accounts for about 15-20% of our TDEE. Increasing NEAT can be an effective way to burn more calories throughout the day. TEA is the energy that we expend during exercise and physical activity. It accounts for about 10-15% of our TDEE. Increasing TEA can be an effective way to burn more calories and improve overall health. To enhance each component of TDEE for weight loss, we can make small changes to our daily routine. For example, increasing protein intake can increase the thermic effect of feeding. Taking frequent breaks to stand and stretch can increase NEAT. Incorporating strength training and high-intensity interval training (HIIT) can increase TEA. Changing our Body Composition can increase BMR. In conclusion, understanding TDEE is crucial for setting weight loss and body composition goals. By breaking down each component of TDEE and making small changes to our daily routine, we can enhance our TDEE and achieve our desired results. Remember, weight loss is not just about reducing calories, but also about increasing energy expenditure through a combination of diet and exercise. By focusing on TDEE, we can create a sustainable and effective weight loss plan that promotes overall health and well-being. It is important to note that while TDEE is a useful tool for nutrition and exercise planning, it is not the only factor to consider. Other factors, such as macronutrient ratios, meal timing, and exercise intensity, can also impact your weight and body composition goals. It is important to consult with a healthcare professional to determine an appropriate calorie intake and exercise plan based on individual needs and goals. |
AuthorDamian Solorzano is Health and Wellness Influencer, Respiratory Specialist and Health Coach who is passionate about optimizing personal health. Categories
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