Come to Bed Honey

This will be the beginning of a series of articles which will be released over this coming year. I (Dan) will be addressing the topics which I cover in my health talk. I have decided to put these concepts and framework for which all of my students subscribe too here, in writing. This has been long overdue and a challenge for myself. I do not wish to be perceived as “smart” or “distant” some say crazy. I am no different than anyone. I do however have an obsession like many of my colleagues around the world for traveling deeper within myself and sharing whatever I may find.

My aim is to synthesis complex mechanics, functions of our epigenetics, endocrine system, muscular structures, neurological adaptations, and facilitate a safe space for mental capacities and physical abilities to expand. To disavow any false causation which bad scientists have pushed into channels of popular culture.

Personally, articles that rest in the pages of medical journals are fascinating, but for the sake of keeping this series of articles short and digestible, for the layman (your mother, and mother’s mother) we are going to bypass many of the foundational studies and avoid the vernacular of the core science brethren. Instead I am going to address a few practical, actionable, applications, for all ages and level of geekdomness.


Come to Bed Honey #2

Sorry gentlemen, but your significant other is right. When you are up late in the other room watching tv, you are tipping the scales in favor of, poorer quality of life.

O really sir? See, there is a innate mechanism within each of us, and our bodies function accordingly.

In one sentence, before I dive into this thing; Wake with the sun and rest with the moon. Simple isn’t it? Well that is just the way it is. The simple things are always the most difficult to apply.

Setting the stage:

Close your eyes (very difficult to keep reading isn’t it). Image you are sitting before a fire a few thousand years ago (Paleolithic). Before industry, before petroleum, and before blogs, urls, and cable television. Or if that (evolution) turns you off, remember the last time you went camping? So you are out there roughin it, just you the sun and the moon. You wake up as the sun shines (vitamin D) on your face, you eat a little food, likely something calorie dense, maybe go for a walk, gather some fire wood for later, go for a swim, sit and talk with your friends, enjoy some un-intrusive peace and quiet. As the day turns into night and you and your friends huddle around the fire, drinking tea, telling stories, watching the last bits of fire burn out, before you go to sleep only a few hours after sundown. This is the environment and rhythm of life in which we thrive.

The hormonal rhythm: Nature’s oscillation and animals’ dance to keep in line

Replaying the camping trip with a scientific looking glass. When we wake up in the morning our bodies sense; the hunger, the fasted blood sugar, the effects of starvation creeping in (auotaphagy). Our bodies do not like to drift away from satiety (homeostasis). Every mechanism has evolved to anticipate “feast or famine”. So brilliantly and very effectively, cortisol lights the match under our *** and we work to satiate our needs (achieve homeostasis). Cortisol released into our system is like a caged lion let loose at the zoo. People start to run. Drawing back to the last article, The King: Stress running from enraged lions is stressful. To much stress will burn you out. Yes, cortisol is essential, it gives off that magic powder that helps us get stuff done. But if the “programming” in your mind, and the external stimuli are too great for your body’s capacities, cortisol will shut you down. Like everything I will be uncovering; stress, sleep, inflammation, nutrition, training, rest, etc. the hormetic effects of cortisol are very tricky.

Practical Actionable Aplication
How to break the pattern?

If you have excess body fat, unable to break plateaus, feel down (poor mood), first look at your sleep patterns.

Dark Room– The moon and stars are far away. Your shining lcd-led-plasma-amoled- whatever type of gadgetry, is very close to you. Turn the gadgets off and turn them off early. The light signals your brain the same as the sun (daytime/activity) and does not let melatonin (rest/recovery) do its job. Your room must be pitch black when it is time to go to sleep (6-8+hrs).

Vitamin D – Get your vitamin D levels tested (above 60 nanograms per deciliter). Nearly every cell in the human body has a receptor for vitamin D. Also, vitamin D is responsible for transport and absorption of calcium in the body. 30 minutes in the afternoon sun will get you 20,000 international units. Record how many hours of sunlight you are getting per day and correlate this with your mood/skin/sleep, etc… Generally more is better. Seasonal affective disorder (SAD)

Cirdian cycle (morning cortisol/night melatonin) Hormones are centeral in giving you energy, signaling for what state the subsequent systems will function. Your metabolism (leptin/insulin) function practically depending on just how rested your body is.

In the end either our hormones control us or we take charge (transform) and decide to force a diversion from a deleterious pattern.


I have started this discourse with, Stress and the importance of Hormesis & Mindfulness, so we are all on the same page progressing forward. As this conversation develops it is necessary to understand this basic framework. There is no benefit in discussing the merits of a high bar or low bar back squat, the best progression in achieving a planche or one arm hand stand, or how to avoid western degenerative diseases, if first an understanding of stress management has not been applied to your life. The stuff my students strive for is simple as an idea, but extremely hard work in practice. So in order to believe in something you have to start at square one, awareness.

What is to come?
THE KING: STRESS
COME TO BED HONEY
EAT YOUR VEGGIES COOKED & YOUR RED MEAT RAWRRR
I’M HUNGRY: WHY THAT IS A GOOD THING
HAVE YOUR CAKE & EAT IT TOO
HEY! YOUR TREE IS ON MY HOUSE
HEY BABY YOU WANT TO GO FOR A WALK?
PLAY TIME IS… NEVER OVER
HAVE YOU CHALLENGED YOURSELF?
IS HOT IN HERE OR IS IT JUST ME?

*Is the true prophylactic of this century disassociating with moderation?

Dan Baruch

MN Strength & Conditioning has a holistic | ancestral approach for health & wellness, based in science and mastery. We enable you to develop a practice and help you research your body and mind.


How can I set a goal / determine my vision?
First you must determine your aim, second you must set your priorities.
(click here) Download GOAL setting work sheet. pdf

How can I become more aware of my emotions and triggers?
Start by noticing what makes you happy and what makes you upset. Then be mindful of the triggers and reactions which come from these emotions.
(click here) Download AWARENESS work sheet. pdf


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4 Responses to Come to Bed Honey

  1. Pingback: Holistic Ancestral Health « Minnesota Strength & Conditioning

  2. Pingback: Have you CHALLENGED yourself today? « Dan Baruch

  3. Pingback: Come to Bed Honey « Minnesota Strength & Conditioning

  4. Pingback: Speaking Opportunities « Minnesota Strength & Conditioning

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