PTC: Module 8 - Lifestyle Factors

The hypothalamus in the brain.

19.7 calories.

80 calories.

Sleep is an important part of memory reprocessing, with brain activity patterns corresponding to practiced movements being repeated at night.

Stress elevates cortisol, which antagonizes testosterone, predictably lowering the TC ratio.

Psychological stress may not suppress neuromuscular recovery unless it is associated with a biological stress response and suppression of the parasympathetic nervous system.

4 - 6 REM phases.

It generally decreases.

Electroencephalogram (EEG).

High psychological stress can double the time needed to recover from workouts.

Subjective sleep quality overall correlates quite well with objective sleep quality in healthy people.

Making lifestyle changes rather than spending days making trivial decisions.

Healthy sleep entails falling asleep within 30 minutes.

Electrooculogram (EOG).

Electromyogram (EMG).

Waves in multiple rows, with each distinct wave corresponding to markers like EEG, EOG, EMG, and ECG.

Some research finds that afternoon workouts may improve sleep duration compared to morning workouts, but most research finds the timing of exercise trivial for sleep quality.

It improves athletic performance and recovery.

Chronically high cortisol levels.

At night, the motor cortex practices the squat movements again.

A good training program should take into account the stress experienced by the individual, potentially lowering training frequency or volume.

A phenomenon where sensitivity to pain from physical stressors decreases.

Sleep requirements seem to increase as body fat percentage decreases, possibly due to a lower tolerance for stress.

Muscular tone is reduced to zero, heart rate, breathing rate, blood pressure, and cerebral blood flow all rise, and dreams occur.

Polysomnography is a method of quantifying sleep stages using sensors to measure small electrical currents emitted by mammals and birds.

You may suffer permanent brain damage and increased lifetime risk of neural diseases and memory impairments.

174 kcal extra.

It can increase your ad libitum energy intake by 20%.

Three stages (N1 - N3).

Because psychological stress is very real in the mind of the person experiencing it and can affect their fitness lifestyle.

Waking up without an alarm every day around the same time feeling fully refreshed.

Stress considerably impairs the healing time of various pathologies, including simple wounds.

Yes, the brain is quite active during sleep and its activity changes systematically across different stages of sleep.

Increased heart and breathing rates, mobilization of glucose, fatty acids, and amino acids, blood vessel constriction, and blood directed away from the skin.

It causes hugely unfavorable alterations, reducing rates of myofibrillar protein synthesis.

Keep a calorie-free beverage on your desk and make sure it's empty at certain times of day, like before meals or before going to the gym.

The pleasurable sensation of eating is brief, and food does not provide a significant biochemical reward compared to important life events.

Fixing your sleep can help you gain pounds of muscle and lose pounds of fat without exercise or dieting.

A night without sleep can impair testosterone production by 24%.

Because their physical recovery requirements are higher.

We go through 5 cycles of the 3 non-REM sleep stages, each ending in a REM phase.

Subjective sleep quality is a simple and practical option.

The testosterone-to-cortisol ratio (TC ratio).

Being in fight-or-flight mode all the time doesn't leave enough room for rest-and-digest mode, slowing down immune and digestive systems and suppressing reproduction, growth, and repair.

Chronic stress can reduce energy expenditure.

There is a net increase in synaptic strength during wakefulness due to plastic changes needed to process information.

A consistent meal frequency helps maintain a stable biorhythm, which is beneficial for health, body composition, and mental wellbeing.

If you wake up naturally at the same time every day and feel completely refreshed.

They increase activity level without disrupting work quality or productivity, and they don't increase appetite.

Because we are intuitively inclined to lower our spontaneous physical activity level after periods of higher activity.

'Eustress' is a form of stress that can be healthy for the body, helping it stay strong and active.

Most people don't have access to polysomnography outside of a laboratory.

Tasks and skills are better learned and memorized if you sleep in between sessions.

An ancient survival mechanism characterized by the release of cortisol, adrenalin, and other hormones from the adrenal gland, putting the body in fight-or-flight mode.

During sleep, synaptic strength is downscaled to maintain homeostasis.

5 sleep cycles, each approximately 90 minutes long.

11.5% increase.

Having a sleep efficiency of at least 85%.

Common levels of sleep deprivation can significantly impair gains, leading to increased fat gain, especially in the abdominal area, and promoting an unhealthier body fat distribution.

There is a nearly linear dose-response relationship where each hour of additional sleep debt decreases brain functioning almost as much as the hour before.

Sleep is closely linked to the functioning of our immune system and is an important modulator of endocrine function, including hormone production.

In the adrenal gland.

Psychological stress can interfere with dietary adherence, training motivation, and sleep quality, which can in turn interfere with muscular recovery.

Wakefulness describes the daily recurring state in which an organism engages in coherent cognitive and behavioral responses to the external world.

Synaptic homeostasis is the process by which sleep allows the brain to reestablish synaptic and cellular balance.

Electrocardiogram (ECG).

It may be associated with depression and boredom.

9 hours per night, after correcting sleep debt.

A little stress is good for diet adherence because it suppresses appetite.

It measures small electrical currents emitted by the body and analyzes four markers corresponding to different levels of activity for each sleep stage.

100-150 kcal per hour.

To measure sleep quality in great detail.

Growth hormone production may decrease with extreme sleep deprivation.

Because everyone should try to optimize their sleep quality with low-effort strategies regardless of what a sleep tracker says.

Prioritize getting more sleeping time and implement additional sleep optimization strategies.

Sleep is defined as a reversible behavioral state of perceptual disengagement from and unresponsiveness to the environment.

If it rains, I go to work by car. Otherwise, I go by bicycle.

The time spent seated is an independent predictor of dozens of health complications.

Because it makes you more vulnerable to stress and has negative effects on almost every system in your body.

Sleep requirements increase as a result of intense training.

Naps are highly effective for counteracting physical and mental fatigue acutely.

Late morning or early afternoon.

It can reduce your ad libitum energy intake by several hundred Calories.

It can decrease testosterone production by ~13%.

Stage N3 is associated with increases in growth hormone production and is important for physical restoration.

Increased stress and reduced sleep quality can lead to hormonal imbalances, increased fat storage, muscle loss, and impaired recovery.

By monitoring changes in weight, body fat percentage, muscle mass, and overall physical performance, while also considering subjective measures like mood and energy levels.

Strategies include maintaining a consistent sleep schedule, creating a restful environment, limiting screen time before bed, and managing stress.

Burnout and Cushing’s syndrome.

By setting realistic goals, incorporating enjoyable activities, gradually increasing intensity, and providing ongoing support and motivation.

Physical performance starts to deteriorate.

Make a habit of drinking lots of fluids to prevent prolonged sedentary posture and slightly raise metabolism.

Strength training improves sleep quality.

7.5-8 hours per night.

The sympathetic nervous system and the hormones adrenaline and noradrenaline.

Cortisol, the stress hormone.

Because during REM sleep, the eyes move in a rapid manner underneath the eyelids corresponding to the content of the dream.

Newborns sleep substantially more hours than adults, and about 50% of their sleep shortly after birth is spent in REM sleep phases, which may play a role in neural development.

Training distress and perceived effort increase far more.

You age faster, accumulate oxidative stress, and die sooner.

Psychological life stressors are often chronic, while the stress-response evolved to be episodic, not chronic.

Techniques include practicing mindfulness, engaging in regular physical activity, maintaining a healthy diet, and seeking social support.

Synapses are the connections between our nerve cells.

Clear, concrete if-then rules for your life, also known as action triggers.

Each sleep stage emits a different frequency and intensity of EEG waves.

7+ hours per night.

Most bodily functions are reduced, heart and breathing rates are reduced, and pupils narrow, signaling a more parasympathetic tone.

Routine is considered efficient because it allows you to forget your diet and not think about what to eat, when to eat, or when to train.

Women generally rely more on comfort food to counteract unhappiness and stress than men.

No, unhealthy foods are not more effective than healthy foods in reducing stress.

They overestimate it by about half an hour a day.

A stable biorhythm with fixed meal times, caffeine use, light exposure, and exercise can improve cognitive functioning, physical performance, and overall wellbeing.

Unless you nap for a full sleep cycle of ~90 minutes, you won’t enter deep sleep.

Sleep deprivation can cause a 2-8% decrease in basal metabolic rate, often with no change in total energy expenditure despite a generally higher activity level.

The body compensates with increased daytime production.

Because sleep deprivation does not have much negative effect on acute strength levels.

Sleep starts at a 'shallow depth' (N1) and gets deeper over time.

Sleep regularity is a stronger predictor of all-cause mortality than total sleep duration.

No, it suggests you spent a relatively large amount of time in REM sleep instead of deep sleep.

Cortisol production generally stays roughly the same but can become more variable.

Increased insulin resistance, both acutely and chronically.

Sleep deprivation decreases wellbeing.

Older populations show decreasing time spent in a slow-wave state, in line with their reduced physical recovery requirements.

Sleep deprivation impairs exercise performance mainly due to underrecovery and reduced willpower and motivation.

Sleep deprivation increases systemic inflammation levels.

Decreased cognitive functioning, including impaired self-control.

With willpower and motivation, though recovery afterwards may be an issue.