Sleep Trouble After Training, Aging and Belly Fat, Is "Prepping" The Only Solution? | THRR093

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News topic du jour:

https://vinayprasadmdmph.substack.com/p/how-democracy-ends

"The pandemic events of 2020-2021 outline a potential pathway for a future democratically elected President of the United States to systematically end democracy. The course of events leading to this outcome need not be a repeat of the direct assault on the Capitol, but a distortion of risk of illness as a justification for military force and suspension of democratic norms."

1. Cannot Sleep After Hard Training - JiuJitsu and Weightlifting [21:18]

Nick says:

After a hard JiuJitsu training class (or weightlifting) I always have trouble falling asleep. I also have trouble eating, too. I think it’s my adrenaline from hard rolling. I am competitive and this definitely affects my ability to rest. Practice starts at 6 and usually goes to 730-830. Both days I get insomnia if I train really hard. What can I do to relax my mind and body so I can fall asleep within two hours of training?

I know carbohydrates play a role. I try not to eat too much during the day because I get drowsy at my desk job. I usually track macros and I began to up my carb intake to see if it helps the issue - it doesn’t. For example. Today I ate 131g carbs from organic purple sweet potatoes. (143g protein from organic grass fed beef). All cooked with EVOO & seasoned liberally with Mediterranean Sea Salt, garlic and pepper. I trained at 6pm. Got home at 830. I know I need food but I cannot eat so I recently I tried forcing myself a shake made up of 35g grass fed whey, 4 eggs, plenty of fruit and 1/2 cup of oats. I am just ranting because I am suffering from this insomnia right now. I just discovered your product LMNT and instantly bought it after reading your story on the Amazon store website. I thought that an electrolyte in balance could be the issue so I’ll find out. I consume a lot of salt but maybe I actually don’t.

Then I found your Instagram and realized I can ask a question so here I am. Thanks for reading this word salad! I am excited to LMNT and resolve this insomnia!

2. Workout intensity, frequency, duration [28:11]

Dan says:

Robb, I read the Paleo Solution and have found it to be only the tip of the ice berg compared to the value of your podcasts. Thank you, great stuff.

I am looking for more guidance on workout intensity, duration and frequency for improving body comp. I've been doing a crossfit-type of workout at my club for six months. They call it "Dynamic" but essentially its the same stuff focusing on stability, power and strength in weekly rotations. I usually get in 3-4 of these workouts a week and sometimes a one hour bike ride (18mph) on off days. The workouts are a full one hour with a "melt down" in the last 10 minutes. I generally burn 700-850 calories during that time, ave HR 70-75% with max HR above 90% (according to Polar HRM). I'm not sure the instructors understand the concept of stress-induced cortisol release and I want to understand it myself. I am wondering if the length and intensity of these workouts are unnecessary beat downs; and/or if I am doing too many in a week.

I started in March, weighed 236 and about 29% body fat (6' 0"). I lost 18 pounds over first 3 months with calorie reduction, higher-carb low fat. I then plateaued for 3 months with no changes in eating or workouts. I've been 100% Paleo for two weeks and the weight appears to be coming off again (down to 212 lbs now). Ideal goal is to get to 185-190 at 10% body fat.

I hear you guys talk about "Cross fit beat downs" and working out too frequently; I'm not sure if I am falling into that. I am looking for a better reference of what is an optimal body-comp program in terms of intensity, duration and frequency. Any guidance is appreciated.

Thank you for what you do.

Dan

3. Collagen and Folic Acid [34:47]

Kay says:

My SIL, who is involved with a MLM supplement company, said that I should not take collagen supplement daily because it will influence folic acid in my body in a negative way. She said her supplement is only taken for 10 days out of 30. I have never heard of this. Any truth?

https://pubmed.ncbi.nlm.nih.gov/4417592/

4. Aging and Abdominal Adipose [38:14]

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