How to Get Back to Normal Sleep

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https://www.diagnosisdiet.com/full-article/new-study-claims-red-meat-increases-risk-for-heart-attacks-and-strokes

Podcast Questions:

 

1. Sugar & Fruit [11:17]

Justin says:

Hello Rob and Nicki,

I read Wired to Eat and Sacred Cow and listen to your podcast every week. Your books and podcast have been such a blessing to my health journey. Thank you.

I have a question regarding fruit and sugar. I eat clean (no processed carbs / sugar / avoid seed oils) and mainly follow the Paleo path with the exception  of pastured butter / cheese. I also practice daily intermittent fasting with a six hour eating window. I have cut out all added sugar (sweets, soda, etc) but typically have a bowl of organic blueberries, mixed fruit (pineapple, strawberries, etc) with chia seed pudding made with coconut milk after my lunch and dinner. Does the natural sugar in these fruits have a negative effect with regards to inflation and heart disease?

Thanks so much for all you do.

Justin

2. Jiu Jitsu and Nutrition [19:16] Strawberry (Yes my name is Strawberry) says:

Overly exhausted the day after Jiu Jitsu grappling. I know you are a purple belt (which kudos!!) so I'm sure you have some real experience and great suggestions.

I believe being this tired, I am not doing something right.

In a nut shell

I avoid bread and flour (unless my daughter makes cookies)

I have a spoon of honey with my matcha or smoothie

I avoid big meals first thing in the morning, I break my fast about 10-1030am, I'll have a handful of nuts, a smoothie with collagen (add fruit seldom).

I have 2 cups of coffee a day

My meals consist of veggies, proteins, and fat.  If there is a carb, its more at dinner time.

I get out side as much as possible (an hour or more a day)

(With diet, I'm no saint, so I know it's not perfect like above, but that is about 80% of the time)

I read before bed (books not screens!)

The days I know I'm going to go train, I do eat breakfast and try to fit in some extra food.

Training is at night, we're done rolling by 8pm.

I'M FREAKING TIRED!   My goal is to be energized and go to class 3 times a week.

When I'm tired, I am grumpy, and my husband or kids don't deserve that !! They like an energized happy mama ^_^

Any suggestions?

(-Follow up email after asking her some basic questions-)

Welp… I don’t count calories or carbs. (Maybe that’s my problem)

I’ll have complex carbs at night and especially after training (potato’s, pasta, homemade bread). I’ll add 1/2 banana or a handful of frozen strawberries to a smoothie during the day. I’ll sneak in extra carbs sometimes but not often.    Lunch, will typically be salad/veggie with protein and high fat. (Nuts, with olive oil on salad, etc)

I got a free sample of LMNT from Roll Model camp and I’m going to purchase more cause it does help. Last night I had a pack right after class and I feel good today!

I worship my sleep. My family picks on me because I think 930pm is late. But on nights I’m training I may not get to sleep til midnight from cooling off!

Sadly my gym doesn’t have morning classes. The high intensity seems like my body needs to chill out for quite sometime.

We got our sauna running (last 2 weeks) and after training I go in there and it helps but not always.

I avoid screens cause it does fuck up my sleep but my husband,( his love language is watching shows together) so I’ll watch a show with him from time to time after class or weekends.

With the summer, the kids home and husband, I’m trying to not always be a “stick in a mud” if you know what I mean?

Sorry this was long winded!  But it’s actually helping me realize a few things….

 

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Transcript:

You can find the transcript (pasted text and PDF both) at https://robbwolf.com/2022/08/05/fruit-sugar-tired-from-bjj-thrr119/