We all know the WHY’s to drinking more water. From detoxing to skin elasticity, I could name 100 reasons why we all should be drinking more water throughout the day! Our bodies benefit the most from being hydrated but HOW do we drink more water when it’s sooooo cold outside?
#1 Infuse it!
Let’s face it! Water is super boring! Sometimes your body just wants something more than plain old water. Add some low calorie and sugar free sweeteners to your water like MIO or Crystal light. Add lemon to your water to get that daily detox you need!
#2 Water drinking Apps!
We all pretty much carry a smart phone with us these days. Why not put it to use with a reminder to drink water? Some of the best apps i have seen are 1. Waterlogged 2. Idrate 3. Eight Glasses a Day 4. Daily Water & 5. Talpt Water
#3 Use A straw!
The more convenient the better! We as humans like simplicity. Make sure there is a straw hanging out so you can grab and swig as needed.
#4 Leave your water bottle sitting with no lid.
I find myself having 2,3, sometimes 4 different bottles sitting around the house or office with no lid. I’ll repeat myself here– the more convenient, the better and more liklihood you’ll be to drink.
#5 Cup by each sink.
I randomly place a cup by a sink I know I’ll be walking by a few times through the day. Weather it’s the kitchen sink or the bathroom, you’ll be sure to see an empty cup sitting by mine. Fill half way up and chug each time you walk past!
#6 Driving a lot? Make it A Game!
Driving can get old. Spice up your drive time with a little game. Every time you see a ___________ (red car, stop sign, road sign, white truck) take a swig of water. Just make sure the convenience of bathrooms is around you on your commute home!
#7 Bubba Kegs!
Bubba kegs are great cups to keep on hand. These monstrous kegs can hold up to 72 ounces of water. Fill it up in the morning and sip on it through it’s retractable straw all day! Get Yours Here!
#8 Disposable/Resuable cups & rubber bands.
How many of you have rubber bands in your desk or heck, even hair ties? Have a refillable bottle? Each time you drink a cup or bottle full of water, add a rubber band to the outside of the cup. Or challenge yourself! Start with 6 or 8 rubber bands on your cup in the morning, Take off 1 rubber band each time you fill the cup up! Try to get off all of the rubber bands before you end your day!
#9 Drink 1 glass after each potty break.
Why not? You’re washing hands anyway, may as well fill up that cup that you left sitting by the sink earlier, chug and go about your day!
#10 1 glass upon waking, 1 glass before bed.
Make this a routine! Before you’re “allowed” your morning coffee or “allowed” to go to bed, make sure to get one bottle in!
Exogenous Ketones? What are they? How do I use them?
Have you been wondering what exogenous ketones are? If so, you’re not the only one. The keto-dieting world has been buzzing with information about developments on exogenous ketones for awhile now, with many brands producing exogenous ketones that are used by Keto lifestylers around the world.
But the majority of Keto dieters don’t completely understand what exogenous ketones are or how they can benefit their diet (or dieting options).
In this post, we’ll provide you with easy to read information about exogenous ketones. With this knowledge, you’ll be able to utilize exogenous ketones in your diet, and teach others about their value.
Let’s start with the label!
The Definition of Exogenous Ketones
Two words: exogenous and ketones.
The word exogenous describes something that is developed from external factors; something outside of the usual production. So in terms of ketones, this means that exogenous ketones are synthetic: created outside of your body by scientists and then ingested for accelerated ketosis.
We assume that you already know what ketones are, but just in case, we’ll give you a brief description of this term as well.
What Are Ketones?
Ketones, are organic compounds produced by in your body when your system experiences starvation, or when you restrict carbohydrates and increase fats, which inhibits a starvation-like state that produces ketone bodies.
These ketones are an ideal fuel source for your body and your brain. Studies have suggested that when your body is in a ketogenic state, it utilizes oxygen more efficiently in the generation of energy.
In short, ketones are secret weapons for anyone looking to take their body’s fueling system to the next level!
To restate the point: Exogenous Ketones are ketone supplements. They’re created outside of your body and ingested by you, instead of being produced in your body.
Why should I take Exogenous Ketones?
Exogenous Ketones can increase flexibility in what you can eat, decreasing the burden of a strict Ketogenic Diet. They can also help you get back into Ketosis faster than nutritional Ketosis.
But that’s not all they can do! There are multiple reason to utilize exogenous ketones. Here are some other ways to leverage Exogenous Ketones:
Curiosity has grown about the effects ketosis and ketone bodies have on athletic performance. From diving performance of Navy Seals, to the Tour De France, exogenous ketones have been the at the center of breakthroughs, and controversies.
Dr. Dominic D’Agostino proposed that Navy SEALs who use oxygen respirators while training underwater, could benefit from exogenous ketones while underwater. This is because the respirators used by the divers can cause oxygen toxicity to the brain, which can cause seizures. To read that article click here
Dr. D’Agostino discovered that exogenous ketones can maintain the brain’s metabolic integrity, which in turn can prevent the formation of free radicals in the brain that can form from mitochondria and cause neurological failure.
Another study by Dr. Peter Attia discovered that exogenous ketones can actually improve output and stamina for prolonged athletic activity. The advantage of exogenous ketones was further displayed at the Tour De France, when rumors of leading riders using supplementing them raised concerns over fairness for those who weren’t.
The Big Idea Behind Exogenous Ketones and Athletic Performance:
Exogenous Ketones have been shown in performance studies of both humans and animals to improve metabolic efficiency, which in essence means that your body is using better fuel that burns more efficiently over longer periods of time, and decreases the amount of fuel you need while performing. Where glucose fails (glycogen depletion), ketones pick up the slack!
Wiggle room while you’re dieting
Sometimes you’re in the mood to be a hardcore dieter, and other times – not so much. Exogenous ketones are an asset to anyone struggling to stay in nutritional ketosis. This is because they allow you to decrease the ratios of fat to carbs to a less strict number.
A “classic” ketogenic diet macronutrient (fat, protein, and carbohydrate) ratio would be 4 grams of fat to every 1 gram of protein or carbs. However, if you’re utilizing exogenous ketones, you could drop this ratio as low as 1:1!
This means that you can get all the benefits of the state of Ketosis without the discipline required for nutritional ketosis.
Ease the stress of a medically enforced Ketogenic Diet
The burden that comes with medically forced low-carb diets can be psychologically taxing on individuals who’ve never lived without carbs. Many people don’t choose the Keto Diet – it chooses them.
Diseases such as diabetes, cancer, or neurological issues like epilepsy often cause physicians to suggest the Ketogenic Diet as one of the only options for survival. Patients who need a “mental break,” will find exogenous ketones a godsend.
Dieting is hard. Exogenous ketones make it less hard.
Taking Exogenous Ketones
Like many supplements, exogenous ketones come in different forms. Liquid, powder, and pill forms are all available depending on what suits you best.
A word of warning – exogenous ketones do not have the best taste! Peter Attia quipped that “The world’s worst scotch tastes like spring water compared to these things.”
The powder form is said to be the most tolerable of all the forms. Powder exogenous ketones are also easier to travel with. So if you’ll be moving around a lot from work, to gym, to home, powdered should be your first choice.
Powdered forms of exogenous ketone allow you to mix the supplement with other ingredients, making them ideal for breakfast keto shakes, or any other sort of meal replacement.
Why Exogenous Ketones?
Exogenous ketones are a great addition to anyone attempting to achieve the benefits of ketosis. But before you start purchasing exogenous ketones, it’s important to know what you’re buying.
Use exogenous ketones to get back into ketosis after a weekend of not-so-low-carb eating, or if you want the benefits of nutritional ketosis without the strict diet.
Whether you’re using them for increased athletic performance, cognitive ability, or weight loss, exogenous ketones should be a part of your ketogenic regimen. These supplements will become more popular as dietary science proves the value of ketosis for the human body.
Don’t miss out.
A treadmill workout that does double duty?
Deep Restful Sleep is one way to success
Imagine two women you know: One is your model of fitness success (She clearly knows how to slim down correctly and has the body to show for it), and the other is what you fear. This friend has her heart in the right place, but no matter how hard she works, she still struggles with the process and doesn’t have the body she wants. The troubling part is that when you talk to both, they share a common approach:
- They eat meals that focus on lean protein and vegetables.
- They exercise at least three times per week, focusing on both weights and cardio.
- They know which foods are truly healthy and which they need to limit—and they do.
And yet one friend—the one who continues to struggle—can’t maintain her focus. She has trouble controlling her hunger, always craves sweets, and, despite her biggest efforts in the gym, she doesn’t seem to achieve the same results as someone else following the same program.
The problem might seem obvious at first. After all, one woman strays from her diet more than the other. And if exercise “isn’t working,” it probably means she just doesn’t really know how to train.
Maybe it’s genetics. Maybe she’s lazy or lacks willpower. Or maybe, diet or exercise isn’t the real problem.
Sleep Controls Your Diet
The debate about the best way to achieve a healthy weight always revolves around eating and movement. If you want to look better, the most common suggestion is “eat less and move more.” But it’s not that simple, or even accurate. Sometimes you want to eat less and move more, but it seems impossible to do so. And there might be a good reason: Between living your life, working, and exercising, you’re forgetting to sleep enough. Or maybe, more importantly, you don’t realize that sleep is the key to being rewarded for your diet and fitness efforts. According to the Centers for Disease Control and Prevention, more than 35 percent of people are sleep deprived. And when you consider that the statistic for obesity is nearly identical, it’s easy to connect the dots and discover that the connection is not a coincidence.
Not sleeping enough—less than seven hours of sleep per night—can reduce and undo the benefits of dieting, according to research published in the Annals of Internal Medicine. In the study, dieters were put on different sleep schedules. When their bodies received adequate rest, half of the weight they lost was from fat. However when they cut back on sleep, the amount of fat lost was cut in half—even though they were on the same diet. What’s more, they felt significantly hungrier, were less satisfied after meals, and lacked energy to exercise. Overall, those on a sleep-deprived diet experienced a 55 percent reduction in fat loss compared to their well-rested counterparts.
Poor Sleep Changes Your Fat Cells
Think about the last time you had a bad night of sleep. How did you feel when you woke up? Exhausted. Dazed. Confused. Maybe even a little grumpy? It’s not just your brain and body that feel that way—your fat cells do too. When your body is sleep deprived, it suffers from “metabolic grogginess.” The term was coined by University of Chicago researchers who analyzed what happened after just four days of poor sleep—something that commonly happens during a busy week. One late night at work leads to two late nights at home, and next thing you know, you’re in sleep debt.
But it’s just four nights, so how bad could it be? You might be able to cope just fine. After all, coffee does wonders. But the hormones that control your fat cells don’t feel the same way.
Within just four days of sleep deprivation, your body’s ability to properly use insulin (the master storage hormone) becomes completely disrupted. In fact, the University of Chicago researchers found that insulin sensitivity dropped by more than 30 percent.
Here’s why that’s bad: When your insulin is functioning well, fat cells remove fatty acids and lipids from your blood stream and prevent storage. When you become more insulin resistant, fats (lipids) circulate in your blood and pump out more insulin. Eventually this excess insulin ends up storing fat in all the wrong places, such as tissues like your liver. And this is exactly how you become fat and suffer from diseases like diabetes.
Lack of Rest Makes You Crave Food
Many people believe that hunger is related to willpower and learning to control the call of your stomach, but that’s incorrect. Hunger is controlled by two hormones: leptin and ghrelin.
Leptin is a hormone that is produced in your fat cells. The less leptin you produce, the more your stomach feels empty. The more ghrelin you produce, the more you stimulate hunger while also reducing the amount of calories you burn (your metabolism) and increasing the amount fat you store. In other words, you need to control leptin and ghrelin to successfully lose weight, but sleep deprivation makes that nearly impossible. Research published in the Journal of Clinical Endocrinoloy and Metabolism found that sleeping less than six hours triggers the area of your brain that increases your need for food while also depressing leptin and stimulating ghrelin.
If that’s not enough, the scientists discovered exactly how sleep loss creates an internal battle that makes it nearly impossible to lose weight. When you don’t sleep enough, your cortisol levels rise. This is the stress hormone that is frequently associated with fat gain. Cortisol also activates reward centers in your brain that make you want food. At the same time, the loss of sleep causes your body to produce more ghrelin. A combination of high ghrelin and cortisol shut down the areas of your brain that leave you feeling satisfied after a meal, meaning you feel hungry all the time—even if you just ate a big meal.
And it gets worse.
Lack of sleep also pushes you in the direction of the foods you know you shouldn’t eat. A study published in Nature Communications found that just one night of sleep deprivation was enough to impair activity in your frontal lobe, which controls complex decision-making.
Ever had a conversation like this?
“I really shouldn’t have that extra piece of cake… then again, one slice won’t really hurt, right?”
Turns out, sleep deprivation is a little like being drunk. You just don’t have the mental clarity to make good complex decisions, specifically with regards to the foods you eat—or foods you want to avoid. This isn’t helped by the fact that when you’re overtired, you also have increased activity in the amygdala, the reward region of your brain. This is why sleep deprivation destroys all diets; think of the amygdala as mind control—it makes you crave high-calorie foods. Normally you might be able to fight off this desire, but because your insular cortex (another portion of your brain) is weakened due to sleep deprivation, you have trouble fighting the urge and are more likely to indulge in all the wrong foods.
And if all that wasn’t enough, research published in Psychoneuroendocrinology found that sleep deprivation makes you select greater portion sizes of all foods, further increasing the likelihood of weight gain.
The bottom line: Not enough sleep means you’re always hungry, reaching for bigger portions, and desiring every type of food that is bad for you—and you don’t have the proper brain functioning to tell yourself, “No!”
Sleep Sabotages Gym Time
Unfortunately, the disastrous impact spreads beyond diet and into your workouts. No matter what your fitness goals are, having some muscle on your body is important. Muscle is the enemy of fat—it helps you burn fat and stay young. But sleep (or lack thereof) is the enemy of muscle. Scientists from Brazil found that sleep debt decreases protein synthesis (your body’s ability to make muscle), causes muscle loss, and can lead to a higher incidence of injuries.
Just as important, lack of sleep makes it harder for your body to recover from exercise by slowing down the production of growth hormone—your natural source of anti-aging and fat burning that also facilitates recovery. This happens in two different ways:
- Poor sleep means less slow wave sleep, which is when the most growth hormone is released.
- As previously mentioned, a poor night of rest increases the stress hormone cortisol, which slows down the production of growth hormone. That means that the already reduced production of growth hormone due to lack of slow wave sleep is further reduced by more cortisol in your system. It’s a vicious cycle.
If you’re someone who doesn’t particularly enjoy exercise, not prioritizing sleep is like getting a physical examine with your father-in-law as the investigating physician: It will make something you don’t particularly enjoy almost unbearable. When you’re suffering from slept debt, everything you do feels more challenging, specifically your workouts.
The Better Health Secret: Prioritize Sleep
The connection between sleep and weight gain is hard to ignore. Research published in the American Journal of Epidemiology found that women who are sleep deprived are a third more likely to gain 33 pounds over the next 16 years than those who receive just seven hours of sleep per night. And with all of the connections to obesity, diabetes, high blood pressure, heart failure, and cognitive failure, the need to sleep goes far beyond just looking better and seeing results from your diet and exercise efforts.
While there’s no hard number that applies to all people, a good rule of thumb is to receive between seven and nine hours of sleep per night, and to make sure that one poor night of sleep isn’t followed up with a few more. It might not seem like much, but it could make all the difference and mean more than any other health decision you make.
Blackout to end you sleep problems. Blackout was formulated specifically to address these sleep fatigue issues. By utilizing a powerful blend of sleep enhancing herbs it allows you to get a full night of deep, restful sleep and wake up the next day feeling completely refreshed and fully recovered. The product addresses both sleep latency and sleep continuity. This clinically designed formula will not only help you fall asleep faster, but also help you reach a full deep sleep which will result in an optimal night’s rest. Maintaining this level of deep sleep each night over a period of time will reduce cortisol levels, optimize your metabolism and allow your body sufficient time to recover to its full potential.
Further enhance recovery by aiding in digestion and nutrient assimilation while you are asleep. This keeps your body’s metabolism as efficient as possible and leads to a positive impact on your metabolism, helping assist with fat-loss while you sleep. End sleep fatigue now. Relax, rejuvenate and recover with Blackout.