What is YOUR Circadian Code?

Endurance Athlete for performance gains and longevity

Our mission:  To learn how to burn fat, optimize our health and performance gains for the endurance athlete as well as for longevity

Focus:  How to transform the WHOLE athlete from the inside out with The WHOLESTIC Method and The Circadian Code.

1. What is HEALTH?
2. What is our circadian clock?
3. What is the circadian code?
4. What is the circadian clock?  Research on mice at SALK Institute and human study data collection via the app
5. What is TRE? 
   1. Why needed?  What are the benefits- detailed below when we dive into each element
   2. What is the difference of Intermittent Fasting or is it the same?
   3. How much is too much TRE for an athlete?
   4. Mitochondria and cell health
   5. Genetics and circadian code- methylation cycle, gene mutations and individualization

The eight elements of The WHOLESTIC Method- how can we reset set and optimize our internal clock with the Circadian Code and TRE for each element?

1. Nutrition-
   1. for energy and performance
   2. to burn fat and to lose weight
   3. insulin resistance/sensitivity – balancing blood sugar levels
   4. The “PALS” = pancreas/adrenals/liver
   5. TRE and LCHF or KETO or eat anything!
   6. What if you are Vegan?
   7. How do we maximize fat burning and tap into stored fat cells for energy?
   8. When should we take supplements as fish oil and prebiotics that are food based?
2. Exercise-
   1. Training for endurance sports and sprint races
   2. recovery and repair for endurance athletes
   3. optimal time of day to  train for peak performance?
   4. how to improve the function of our mitochondria for energy?
3. Sleep-
   1. to maximize our deep sleep (how much is good?)
   2. sleep dysfunction – can’t fall asleep or wake up too frequently or 2am wake up call
   3. sleep issues from stress, nutrition, blood sugar and stomach acid
   4. sleep and hormones- melatonin, growth hormone, cortisol, ghrelin, leptin
   5. LUX lights – blue light, morning, evening optimal light
4. Stress-
   1. chronic fatigue and chronic stress
   2. adrenal health/HPA Axis
   3. focus/distractions
   4. addiction to busyness and circadian clock
5. Movement and mobility-
   1. Morning sunshine – barefoot
   2. Negative ions
   3. cold therapy
   4. Afternoon sun
   5. Winter -less daylight and less sunshine?
   6. Vitamin D, melatonin and sunshine
6. Gut health, digestion and the microbiome –
   1. HCL, enzymes, bile and gut biome
   2. Neurotransmitters
   3. Gut brain connection
   4. Immune system
   5. Antibiotics
7. Hydration-
   1. We are 60% water and most of us are dehydrated
   2. optimal intake and timing to hydrate?
   3. Do we have a circadian rhythm for kidneys?
   4. What if hydrate too frequently or consume too much in evening and create sleep disruption (bathroom at night)
8. Happiness –
   1. Our mood
   2. Circadian Code for optimizing brain health
   3. Neurotransmitters
   4. Depression
   5. ADHD, ADD, focus, clarity
   6. joy, love and peace
   7. medications for anti-depressants

• What is our next step? 
• What are our personal goals? 
• Where do we start?  Circadian Code.
• What is the perfect day for athletic performance and longevity?  The WHOLE Athlete’s Ideal Day?
• Tracking?  Oura ring- how to hack performance and optimize health with sleep, stress (HRV) and cell health?
• Links to get started.  Seminars?  Online webinars?  2019 plans…and beyond?

 

Debbie Potts

The WHOLESTIC Method Coaching Program

Train the WHOLE Athlete from the Inside Out!

Burn Fat.  Optimize Health. Improve Performance.

NTP, KION Coach, CHEK HLC, USAT, NASM CPT, MES

Host of “The WHOLE Athlete” podcast

www.debbiepotts.net