2664: How a Vitamin and Mineral Deficiency is Causing Weight Gain AND Should I Workout in the Morning or Afternoon? by Chalene Johnson

[00:00:00] [SPEAKER_00]: This is Optimal Health Daily Episode 2664, How a Vitamin and Mineral Deficiency is Causing Weight Gain AND Should I Workout in The Morning or Afternoon?

[00:00:11] [SPEAKER_00]: Both by Chalene Johnson of ChaleneJohnson.com and I'm Dr. Neal, your very own personal narrator.

[00:00:17] [SPEAKER_00]: I read to you from some of the best health and fitness blogs on the web and always with a bit of my commentary at the end.

[00:00:24] [SPEAKER_00]: Now, today's a little different in that I'm going to be reading two posts.

[00:00:29] [SPEAKER_00]: I do this when the posts are a bit on the shorter side.

[00:00:32] [SPEAKER_00]: So, with that, let's get right to the first post as we optimize your life.

[00:00:41] [SPEAKER_00]: How a Vitamin and Mineral Deficiency is Causing Weight Gain by Chalene Johnson of ChaleneJohnson.com

[00:00:49] [SPEAKER_00]: Recent research published by the College of Nutrition suggests that there's an intricate relationship between

[00:00:54] [SPEAKER_00]: weight gain and our deficiencies in vitamins and minerals.

[00:00:58] [SPEAKER_00]: Research has also shown that overweight adults have vitamin deficiencies across the board,

[00:01:04] [SPEAKER_00]: a few specific deficiencies stood out.

[00:01:07] [SPEAKER_00]: Compared to those in the study who are at normal weight, 20% of obese adults were lacking in Vitamin A,

[00:01:13] [SPEAKER_00]: Vitamin C, Vitamin D and magnesium.

[00:01:16] [SPEAKER_00]: They were also less likely to meet recommendations for iron, calcium, and vitamin E.

[00:01:22] [SPEAKER_00]: So, our Vitamin Deficiencies making us fat.

[00:01:26] [SPEAKER_00]: An important fact to point out is that the supplement industry is a $300 billion dollar a year

[00:01:32] [SPEAKER_00]: industry. Why is that important? Because the supplement industry is big business, which means that

[00:01:38] [SPEAKER_00]: with that comes some deception. My suggestion is to use sites such as labdore.com.

[00:01:46] [SPEAKER_00]: Labdore is a third-party company that has taken it upon themselves to test some of the most popular

[00:01:51] [SPEAKER_00]: supplements on the market. Their sole purpose is to give you the consumer a straightforward,

[00:01:57] [SPEAKER_00]: unbiased report on the product and if the label is accurate in providing what's truly in the

[00:02:03] [SPEAKER_00]: supplement. It's estimated that 92% of Americans are deficient in at least one vitamin or mineral.

[00:02:11] [SPEAKER_00]: A recent USDA study showed that 37% of Americans are deficient in Vitamin C. 70% don't consume

[00:02:19] [SPEAKER_00]: Vitamin E. 75% of us are defunct in zinc and 40% are low in iron.

[00:02:27] [SPEAKER_00]: After testing my own Vitamin and mineral levels with my physician,

[00:02:30] [SPEAKER_00]: I results showed that I was surprisingly deficient in the majority of vitamins in minerals

[00:02:35] [SPEAKER_00]: and even some of my amino acids. I was shocked. Up until this point I never took vitamins.

[00:02:41] [SPEAKER_00]: I always figured that I was getting everything I needed from my food. I've always eaten really well

[00:02:46] [SPEAKER_00]: and taken great care of my body, but obviously something was off. Come to find out I was suffering

[00:02:52] [SPEAKER_00]: from something most Americans have, but just don't know it. Leaky gut. When you have leaky gut,

[00:02:59] [SPEAKER_00]: your body is unable to properly absorb vitamins and minerals from your food, so you could be eating

[00:03:04] [SPEAKER_00]: a crazy, healthy diet and be deficient in the ton of areas. So what do you do with this information?

[00:03:11] [SPEAKER_00]: What can you do today to make sure you aren't continuing to put your body in a position

[00:03:16] [SPEAKER_00]: of being deficient? One, start by removing the things from your diet that can cause inflammation.

[00:03:24] [SPEAKER_00]: One of the biggest contributors to leaky gut is inflammation. How do you know if a food gives

[00:03:29] [SPEAKER_00]: you inflammation? Well, this might take a little bit of testing on your end. The first thing you do

[00:03:34] [SPEAKER_00]: is remove foods that may trigger inflammation. Depending on the person these foods could include,

[00:03:39] [SPEAKER_00]: dairy, wheat, gluten, processed sugar, corn and soy. Read labels before you put any food in your

[00:03:48] [SPEAKER_00]: body and do your best to find mostly whole on processed foods. Signs of inflammation are symptoms

[00:03:54] [SPEAKER_00]: such as but not limited to headache, overall body aches, stomach distress, colon distress,

[00:04:01] [SPEAKER_00]: cramping, gas, bloating, indigestion, heartburn, nausea, a decrease in energy or mood

[00:04:10] [SPEAKER_00]: and so on. Basically any negative physical change you notice that happens after you eat could be a

[00:04:16] [SPEAKER_00]: sign of inflammation. Once you remove these inflammatory foods from your diet, your gut will begin to

[00:04:22] [SPEAKER_00]: heal and therefore, if you're suffering from leaky gut, your body will then start to absorb

[00:04:27] [SPEAKER_00]: more nutrients from your food. Two, start taking a high grade, high quality multivitamin.

[00:04:34] [SPEAKER_00]: The research is too overwhelming not to. We all walk around deficient in something so cover all

[00:04:39] [SPEAKER_00]: your bases and take a good daily multivitamin and be sure to check with your doctor of course.

[00:04:45] [SPEAKER_00]: And three, take an honest look at your diet. Are there areas that are lacking in nutrient

[00:04:50] [SPEAKER_00]: dense meals? See your body as a study of one. Being quisitive and take the time to understand

[00:04:56] [SPEAKER_00]: what you're putting in your body, you and your body deserve that. Should I work out in the

[00:05:05] [SPEAKER_00]: morning or afternoon by Sheline Johnson of ShelineJonson.com? When it comes to working out,

[00:05:13] [SPEAKER_00]: one of the most difficult things is deciding when to do it. Some work out first thing in the morning

[00:05:18] [SPEAKER_00]: while others do it after work or in the afternoon. If you haven't been working out lately,

[00:05:23] [SPEAKER_00]: choosing a time is tough because they each come with their own challenges.

[00:05:28] [SPEAKER_00]: Morning workouts can be great if you're a morning person, because you're already up early.

[00:05:32] [SPEAKER_00]: If you aren't a morning person, it can sound like being assaulted within a alarm before the sun

[00:05:37] [SPEAKER_00]: is up. On the flip side, afternoon workouts can be great if you have the time after work and before

[00:05:43] [SPEAKER_00]: dinner. But if your schedule is packed from morning until night, you probably have no clue

[00:05:48] [SPEAKER_00]: how you'd have enough energy to hit the gym after a full work day. So how do you choose?

[00:05:54] [SPEAKER_00]: Morning. Keeping a morning workout schedule works great if you like mornings and are already

[00:06:00] [SPEAKER_00]: up early. If you're okay with setting your alarm 30 minutes earlier and don't have a problem

[00:06:05] [SPEAKER_00]: getting out of bed, mornings may be for you. Most morning workout people are successful because

[00:06:11] [SPEAKER_00]: they make their workout part of their lifestyle and go beyond making it just to have it.

[00:06:16] [SPEAKER_00]: Mornings may work best because there are no meetings and fewer interruptions like phone calls or emails.

[00:06:24] [SPEAKER_00]: afternoon. And afternoon workout may be a great way to wind down from the day. If you have

[00:06:29] [SPEAKER_00]: a hectic schedule during the day, hitting the gym may be a great way for you to get some

[00:06:33] [SPEAKER_00]: me time and focus on yourself. It can also be a great way to transition from the office back home

[00:06:39] [SPEAKER_00]: without bringing office stress to the dinner table. Afternoon workouts may be more productive and

[00:06:45] [SPEAKER_00]: successful because your body is already warm from the day and has been a wake longer. You may not

[00:06:51] [SPEAKER_00]: have a ton of time in the afternoon to get a workout in but shorter workouts are better than

[00:06:56] [SPEAKER_00]: interrupted workouts which you may have if you try to do something in the morning before the

[00:07:01] [SPEAKER_00]: kids are off to school. Ultimately, the time doesn't matter as long as it works for you. Some people

[00:07:07] [SPEAKER_00]: are mornings, others are afternoons and some still may change it up. The best way to find which

[00:07:13] [SPEAKER_00]: workout time works for you is to try it and track things like time of day, work out type,

[00:07:19] [SPEAKER_00]: and your overall feelings before, during and after your workout. After a couple of weeks,

[00:07:25] [SPEAKER_00]: you'll begin to see which works best and which helps you feel the best. Whichever time frame

[00:07:31] [SPEAKER_00]: has the least resistance and allows you to focus on your workout is the best one for you.

[00:07:40] [SPEAKER_00]: You just listen to the posts titled How A Vitamin and Mineral Deficiency Is Causing Weight Game

[00:07:45] [SPEAKER_00]: and should I work out in the morning or afternoon? Both by Shaling Johnson,

[00:07:50] [SPEAKER_00]: of ShalingJohnson.com and I'll be right back with my commentary.

[00:07:55] [SPEAKER_00]: Dr. Neil here for my commentary. I want to talk about Shaling's second post where she discussed

[00:08:00] [SPEAKER_00]: the best time to workout. I get asked this question a lot and Shaling's response to this was perfect.

[00:08:06] [SPEAKER_00]: The best time to workout is whatever time works best for you. That's because the most important

[00:08:11] [SPEAKER_00]: thing is to just get the workout in. I've tried experimenting with different workout times for

[00:08:17] [SPEAKER_00]: myself. I realized that I always felt best with an afternoon workout somewhere between noon and

[00:08:23] [SPEAKER_00]: 4pm. Whenever I tried to squeeze in a workout before noon, my energy levels were terrible.

[00:08:30] [SPEAKER_00]: I could never move as fast as I wanted to. I could never lift as much weight.

[00:08:34] [SPEAKER_00]: Everything felt like a struggle. With afternoon workouts though, I felt like a totally different

[00:08:39] [SPEAKER_00]: person. And I also get asked about evening workouts and whether a working out close to bed time

[00:08:45] [SPEAKER_00]: can mess with our sleep patterns. It is possible that a high intensity workout completed within

[00:08:51] [SPEAKER_00]: two hours of normal bedtime could delay the time it takes to fall asleep, but a more moderate

[00:08:57] [SPEAKER_00]: intensity workout may not be an issue. Again, experiment and see what works best for you. The most

[00:09:05] [SPEAKER_00]: important thing is to try and just get that workout in. All right, that'll do it for today's

[00:09:10] [SPEAKER_00]: episode. I hope you have a great start to your week and I'll be back here tomorrow as usual

[00:09:15] [SPEAKER_00]: where your optimal life awaits.