May 22-25, 2016 Los Angeles Convention Center Los Angeles, California

Reboot Your Energy

Presented by

Jo Lichten, Ph.D., RDN

CM12

5/23/2016

11:00 AM - 12:30 PM

The handouts and presentations attached are copyright and trademark

protected and provided for individual use only.

Reboot Your Energy!

presented by: Twitter:@GoDrJo

CTRL

ALT

DEL www.DrJo.com

CTRL

ALT

DEL www.DrJo.com

CTRL

ALT

DEL www.DrJo.com

REBOOT YOUR ENERGY Agenda

For more energy, just make small changes in the way you:

EatThinkMoveSleep

What Would YOU Do If YOU Had More Energy?

*Physical *Mental*Emotional *Spiritual

1. SLEEP

We’re Not Getting Enough Sleep

• NEED = 7 hours, 17 minutes• SLEEP = 6 hours, 51 minutes

- 26 minutes*2013 Sleep in America study by National Sleep Foundation

Functions of Sleep

• Growth (triggers growth hormone)• Brain function• Restorative• Health Risks of Sleep Deprivation:

– hypertension, diabetes, depression, obesity

Sleep Deprivation & Weight Gain

• Opportunity to eat

• Physical activity (too tired)

• Ghrelin (stimulates hunger)

• Leptin (feel less full)

The Research

• Normal-weight men: 5 days of sleep deprivation = ate 300 calories more (St. Onge, 2012)

• Obese men/women: ate ~ 83 calories more for each 30 minute decrease in sleep (Galli, 2013)

It’s not just about the HOURS….

It’s important to get the RIGHT TYPE of sleep!

The Sleep Cycle

Wakefulness

N1

N2

N3

REM Sleep

90 minutes

Non

-REM

Sle

ep

(2007 Am Assoc Sleep Med)

A Full Night’s Sleep

Wakefulness

N1

N2

N3

REM #1

Non

-REM

Sle

ep

Hours 1.5 64.53 7.5

#2 #3 #5#4

• Limit evening beverages • Block noise• Keep children and

animals out of the bedroom

Limit Interruptions

Wake in a Light Sleep

GETOUT

OF BED

NOW!

Consider The 90-Min Sleep Cycle

Circadian Rhythm

nearly 24 hour cycle…we’re about 12 minutes off

Zietgebers

External cues that reset our “clock”

1.Light2.Dark

Use the Power of Light

30 minutes outside light OR use a therapeutic bright light at your desk

Use the Power of Dark

Shut down electronics early Very dark bedroom

CDC National Institute for Occupational Safety and Health website

Try a Powernap

Increase alertness, extend productivity, improve performance (Better than reading, caffeine…)

In your car…during lunch break, after work, upon arriving home.

10-30 minutes MAX

Centering Your Qi

• Consider 90 minute sleep cycle• Limit interruptions and lights during night• Use power naps (or breaks to reboot energy)

1. SLEEP Review

2. EAT

Food = Fuel

Food

Calories

ENERGY

Food (calories)

Heart, lungs, (Excess)muscles, brain,growth, repair…

FAT

Does It Matter??

2000 Calories EAT = 2000 Calories BURN

NOWEIGHT on the scale

YESBody compositionOptimal health

LASTING ENERGY

How We BURN Calories

020406080

100

1Sleep Daytime

BMR

How We BURN Calories

0

50

100

150

200

250

300

350

1Sleep Daytime

Exercise

WHEN Do You Eat?

0

200

400

600

800

1000

Nibbler…But More At Night

0

100

200

300

400

500

600

Nibbler

0

200

400

600

800

1000

Breakfast Skipper

0200400600800

1000

Eat More Later in the Day

0

500

1000

1500

3 Meals a Day… UNequal Size

0

200

400

600

800

3 Meals a Day… Equal Size

How We BURN Calories

0

50

100

150

200

250

300

350

1Sleep Daytime

STOREFAT

BURN FAT

B

L

D

Sn

We Burn TWO Fuels

BrainRed Blood CellsExercising Muscles

Sedentary MusclesRest of the Body

How We BURN Calories

0

50

100

150

200

250

300

350

1Sleep Daytime

STOREFAT

FATLiver

GlycogenPROTEIN

Consider When to Eat

3 meals – definitely better than 1-2 meals

4-6 meals – might be better than 3 meals

Consider Protein : Carb Balance

CARBS:o Blood glucoseo Immediate fuel o Glycogen stores

PROTEIN:o Muscle developmento Satietyo Stabilize blood glucose

How Are YOU Eating?

• Breakfast?• Eating 3-6 times a day?• Small amount of protein at every meal?• Some carbs at each “meal”… but not too much?• “Pleasers” on a regular basis?

Stay Hydrated

• 1-2% dehydration increases:– Fatigue– Negative mood– Headaches

Caffeine = False Energy

Caffeine Content

Caffeine (mg)Chocolate Milk, 8oz 5Decaf Tea, 8oz 5Decaf Coffee, 8oz 10Dark Chocolate, 1oz 20Caffeinated Soda, 12oz 50Shot Espresso 80Red Bull, 8oz 80Coffee, 8oz 100Gourmet Coffee, 8oz 1605 Hour Energy, 2oz 21016oz Grande Gourmet Coffee 32020oz Venti Gourmet Coffee 400

Optimal Dosing

>400 mg+/day

200-300 mg/day

50-100 mg at a time

Increased Anxiety/Palpitations

Appears Safe

Optimal Focus/Attention

Average 4-6 Hour Half-Life

Caffeine in Blood Stream (mg)

6 AM Venti 40010 AM 2002 PM 1006 PM 5010 PM 25

Mort and Cruse, Ann Pharmacother, 2008

Plus an Extra Cup of Coffee…

Caffeine in Blood Stream (mg)

6 AM Venti 40010 AM + Large Coffee 200 + 200 = 4002 PM 2006 PM 10010 PM 50

And More Caffeine in the Afternoon

Caffeine in Blood Stream (mg)

6 AM Venti 40010 AM + Large Coffee 200 + 200 = 4002 PM + 5 hour Energy 200 + 200 = 4006 PM 20010 PM 100

2. EAT Review

• Eat regularly throughout the day• Consider protein : carb balance at each meal• Use caffeine medicinally

3. MOVE

Move It, Move It

• Aerobic: 30-45 minutes 3-5 X week

• Muscle Strengthening: 2 X week

• Flexibility: 2 X week.

Dr. Jo’s Hotel Room Workout

• Warm Up (3 min)

• Alternate (20-30 min):• Aerobic (1 min)

• Strengthening (1 min)

• Cool Down (3 min)

3. MOVE Review

• Every 10 minute counts!• Stand instead of sit• Take brief movement breaks

4. THINK

“Whether you think you can or you can’t…you’re probably right!”

Henry Ford

Delete Stressful Thinking

Stress is a normal responseof the body to both

real and perceived threats

A.K.A. “Fight or Flight” reaction

Acute Stress

Heart Rate, Blood Pressure, Breathing

Blood Sugar (quick burst of energy)

Blood is Shunted to Large Muscles

Chronic Stress

Headaches, Migraines

GI Distress, Irritable Bowel Syndrome

High Blood PressureHeart Disease

Resistance to Colds, Flu…

Backaches,Neck Tension

High Blood Sugar

Sleep Disturbances,Insomnia

Anxiety, Weight Gain (?)

Fatigue!

What Stresses You Out?

• Traffic• Work• Family• Friends• Weather• Lack of time• Politics• Aggressive, impatient people

Remember…

1. Stress isn’t caused by what happens to us. It's caused by HOW WE REACT to what happens to us.

2. Our body can’t tell the difference between reality and fiction.

Let’s Check In

1. On the scale2. Driving3. When you trip4. Foot in mouth5. Someone says something not so nice.

Let’s Change Our Thoughts

We can’t change what other people say to us…

But, we CAN change what we say to ourselves!

Stop “Shoulding” on Yourself

Change “I should (not) have….”

to

“Next time I will…”

Avoid All Or Nothing Mentality

• I’ll NEVER learn this!

• I HATE ____________.

Look for What You CAN Control

• There’s nothing I can do…

• He’s driving me crazy…

See More of the Positive

• I’m short, fat & ugly

• After a heart attack…

• Granite.

Keep In Touch!

• DrJo@DrJo.com• www.DrJo.com• Social Media: /GoDrJo• Sign up for my free enews by

texting DRJO to 22828 and get “21 Ways to Beat the Afternoon Slump”

Your opinion matters!

Please take a moment now to evaluate this

session.