Caffeine, Stress, Burnout, & Weight Loss

Caffeine, Stress, Burnout, & Weight Loss

What if…what you were putting in your body was wearing it down, lowering your energy, effecting your sleep, causing weight gain and lowering your overall sense of motivation and wellbeing?

Dr Libby Weaver a wellbeing icon. [1]

Science: Stress causes cortisol and adrenaline to be released into the blood, stimulating an increase in glucose levels to provide an instant energy source to take action when the perceived danger is present (a real time threat in the wild with a tiger present, so the body utilizes these biochemical changes by running away).

However, in modern life we remain sedentary when stressed and mounting cortisol and adrenaline can exhaust the body and you’ll burn out over time.

When we are in stressed ‘fight/flight response’ the body makes fast burning fuel available utilizing the glucose fuel tanks in our cells. Therefore, glucose levels lower and our body starts to crave sweet foods to replenish (you don’t want to be fighting your biology for weight loss). ‘Cortisol stimulates the part of your brain that causes cravings because stress demands energy (ATP) and the quickest way to get energy is to raise your blood sugar.’ [9]

Caffeine, as a drug, induces this ‘stress’ state by releasing cortisol and adrenaline into the blood – thus utilizing glucose fuel tanks for fuel rather than fat.

What’s the alternative…?

By our daily activities being fueled predominately from peaceful, relaxed, ‘rest and digest’ state, our glucose stores remain more constant as we burn fat stores for fuel.

Recognize what your daily stressors are:

•      Physiological (caffeine, too much exercise, not enough carbs). 

•      Psychological – perception of pressure – societal standards (not feeling good enough – body image, success), work deadlines, emails, mounting to do lists.

•      Re-frame perspective: see appointments as a chance to connect with others and bring a little bit of positive energy into your day. Changing the way you see something, changes the way your body responds – it takes time and imagination but this can be game changing on health and enjoyment of life.

•      When we have high levels of adrenaline circulating, our bodies don’t want us to sleep restoratively (the concern is: if you were to sleep deeply and a threat came out the jungle and threatened your life, you wouldn’t wake up in time to run away).

How to get back into the ‘Rest and Digest?’

Down-regulate the ‘fight or flight’

•      Cut caffeine.

•      Get to-do lists done: When they get too long combined with high circulation of caffeine, thus stress hormones, it leaves you feeling overwhelmed.

•      Without stress hormones being present we have more of an opportunity to bring more calm and perspective to decisions and see them more logically.

•      Explore your perception of pressure (weight, career, your negative beliefs you hold about yourself, e.g.: procrastinator).

 How do you deal with criticism?

Learn to perceive it as their opinion, that may be fair, but you choose whether to believe it.

 Up-regulate ‘rest and digest.’ Activities that reduce stress

•      Calming activities: reading, meditation, massage, walk in nature, and yoga (or whatever works for you).

•      Outer order – inner calm: Organise your work and living space to be tidy. 

•      A schedule may help. Committing your schedule to a friend can help keep you accountable.

•      Prioritise your tasks and focus on one thing at a time. Get the most important things done first.

•      Delegating tasks is a skill and will help prevent overwhelm.

•      Asking for help is key if you want success in achieving your goals.

•      Gratitude – has been shown to improve immunity and sleep quality.

•      Get into Nature

Nutrients:

•      Increase antioxidants for the nervous system: B vitamins, Vitamin C, Calcium, and magnesium to meet increased demands from stress.

•      Herbal medicines: Adaptogenic herbs like ashwagandha, maca, licorice and eleuthero can help sensitize responsiveness of stress hormone stimulators and aid the adrenal glands.

Dr. Libby Weaver “It is difficult to be patient and kind to yourself and others when you’re filling yourself with stimulants such as too much caffeine, refined sugars, and eating a diet high in processed foods.”

“Life is more about consistency than about intensity.” Angela Duckworth

What is one small step you can make today?

Bibliography

1.     Libby Weaver, Accidentally Overweight