Summer is officially here,which means bikini season is upon us.So many people right now are going one way or the other,wanting to lose weight,撕碎或锻炼肌肉，aka working on those gains,but are suffering with digestive symptoms because of it.
Weight loss & Shredding
Eating less to lose weight or shred is NOT the answer.我最近看到很多客户吃得不饱，过度锻炼身体，各种各样的问题。For females this has a huge impact on our hormones.Under-eating and over-exercising may work out initially for a few weeks but often weight loss plateaus and health conditions arise (hello constipation,bloating,maybe loss of periods,焦虑加剧，体重增加）。为什么…我们的身体压力反应。Eating a low calorie diet or restricting foods (in particular avoiding all carbs) + lots of HIIT or workout out twice a day + day-to-day stressors/"busy"lifestyles increases cortisol,our fat storing hormone and signals our body that it's in"perceived stress"(the fight-or-flight response).This impacts digestive function as all the energy that the body uses and needs to break down food moves away from our digestive organs into our arms and legs as our body thinks it needs to run from a saber tooth tiger"danger"to save our life.This can cause constipation,reflux,indigestion,bloating,fermentation of foods.Our nervous system needs fuel and calmness to function optimally to support hormonal health and digestive health.You can't drive a car on empty and with no oil and expect it to function well.
You need to signal your body that it's not in danger in order to shift weight and support digestive functions,and eat specific foods which are easily digested and gentler on your body.Also,making sure you're eating enough calories for your body composition is vital for this,and ensuring those calories come from nutrient dense foods,good quality protein,healthy fats,lots of fresh vegetables,some fruit and whole-grain carbs,especially post workout.Another very important way to support digestive health and your nervous system is stop,slow down,be present and breathe diaphragmatically for 5 minutes,或者洗个澡，read a book,meditate,listen to guided meditation for 5-15 minutes,anything that is going to relax you for a few minutes each day to signal your nervous system that it's not in"perceived danger".
Bulking aka Gains
Yes,为了增加体重，你需要吃很多，并且有高热量的饮食。但这并不意味着你每天要吃5-7顿大餐，尤其是当你有消化问题的时候。如果你已经这样做了很长一段时间，仍然在遭受同样的问题，那么也许是时候改变了。What I say to my clients… if you change nothing,nothing will change.Instead,consider spacing your meals out over the day,by having 4 large meals over the day with at LEAST 4 hours break in between each meal to allow your digestive system to have a break so your digestive enzymes and processes can work effectively.Constantly eating every 2-3 hours,把食物放在食物上面，puts a lot of stress on the digestive system and requires a lot of energy by the body to break down,and if you're already stressed and"busy"this just adds fuel to the fire and impairs digestive function further.如上所述，all the energy moves away from digestive organs to your arms and legs so there isn't much energy left to break down and assimilate food properly.This is just one of the reasons why digestive function decreases when stressed,your body doesn't have the enzymes or energy it needs to break food down optimally,resulting in more bloating,食物发酵导致过量气体，reflux,indigestion,stomach cramps,constipation.为了确保在这4顿饭中获得足够的卡路里，你需要看看高热量的食物，in particular high fat and high protein with lots of non-starchy veggies to ensure you're getting enough fibre,and then depending on your goal moderate amount of carbs.
If this is something you struggle with I'd recommend seeking professional help from a natural health practitioner to gain further insight into what might be stopping you from reaching your health goals,and so you can get a personalized plan put in place.
Tomorrow night I'll be running my final workshop for the year which is on gut health (Healthy Gut Guide Workshop）if you are interested in more in deep information on how to heal your digestive system and what I did to heal mine come along tomorrow night,there is only 1 spot left so get in澳门金沙游戏场 如果你想预约的话，尽快和我一起。