Using carbohydrates for morning fatigue | DailyDocTalk Ep 14


hey everybody welcome back to another
edition of daily doc talk I’m still your host Dr. Drew Timmermans today I wanted
to give you some practical tips on how you can address some morning fatigue or
some daytime fatigue that you may be having in terms of the the volume of
patients that I see who are dealing with fatigue
it’s absolutely astronomical when you really look at the big scheme of things
again I’m gonna be a little biased in that because that’s part of what I
market to those are the patients that I love to help the most and so naturally
they’re going to be more attracted to coming into my funnel and getting the
help that they need and so you know one of the big things we always start with
is the big foundations and the needle movers and so you know we’ve talked
before about water intake you’ve talked a bit about nutrition we’ve talked about
sleep today the practical tip that I want to focus on is where and when
you’re having your carbohydrate intake and how much you’re having it throughout
the day and so in order to kind of frame this we first need to just talk about
our natural circadian rhythm and so what that means is that in the morning your
cortisol is gonna spike and peak the highest that actually helps you to wake
up in the morning and for those of you who don’t need it an alarm to wake up
and you wake up naturally that means you actually have a really dialed in
circadian rhythm and cortisol awakening response in the morning sometimes it’s a
good thing because it’s when you need to get up sometimes it’s not a good thing
because it’s two hours before your alarm and that’s kind of a different equation
that we need to address but that increase in cortisol in the morning is
what helps you to wake up and so the people who hit their snooze a whole
bunch of times until they feel like they’ve woken up enough to get up you
know that’s when they’re not getting that good cortisol awakening response
and there’s different labs that I use to assess this sometimes we need to do this
other times we just need to talk about symptoms and really kind of hone in on
the foundations and make those changes and so in
relation to carbohydrates when we eat carbohydrates we get an insulin response
that insulin response tells our body that there’s abundant food and that’s
typically a good thing however in the context of cortisol that increase in
carbs and that increase in insulin can actually tell your body to make a little
bit less cortisol and can actually lower that amount in your blood and so when
you have a high carbohydrate breakfast that may actually lower your morning
cortisol when we need and want that to be the highest you will feel most awake
with a high morning cortisol then as the cortisol tapers out through the day we
want to be really really low in the evening so that you can go to sleep and
again we want it to be low at the appropriate time if it’s getting too low and it’s 7 o’clock at night and you have to stay up until 9:00 10:00 because
of your job or whatever housework you have to do or anything like that and
that’s obviously going to be an issue and again something else you need to
address but for the most part we want that evening cortisol to decline so that
way melatonin can rise naturally and you can go to bed and so one of the ways if
we are having elevated cortisol levels and you’re having a hard time sleeping
in the evening is you can actually shift those morning carbohydrates over into
the evening and so we increase carbohydrate intake with dinner and
maybe a pre bed snack and that’s actually going to help to lower your
cortisol put you in more of a parasympathetic state so that way your
body is able to increase melatonin production and you can have a restful
sleep and again it’s this this perpetuation this continuation of us
doing this of keeping korzel high in the morning cortisol low at night high in
the morning low at night through different lifestyle and nutritional
methods that’s going to help in the long term to regulate your cortisol curve and
your circadian rhythm the most no amount of supplements is going to be able to
intunely regulate your circadian rhythm the way that your body’s going to
be able to what it’s given the right position and so to recap if you’re
having morning fatigue or you’re having insomnia at night and you’re unable to
sleep decrease your morning carbohydrates replace those
replace those calories that’s important you don’t want to just strip away those
calories replace those calories with healthy fats and proteins so maybe you
could do some eggs or if you have any leftover meat anything like that so move
those carbohydrates in the morning to the evening and so in the evening you
can have sweet potatoes brown rice brown rice quinoa or anything like
that alright guys thanks for tuning in hit like subscribe share this video to
anyone you may know who is dealing with this issue and I will see you guys next
time

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