Shawn Stevenson Quotes

A good laugh and a long sleep are the two best cures for anything.

You will perform better, make better decisions, and have a better body when you get the sleep you require.

High quality sleep fortifies your immune system, balances your hormones, boosts your metabolism, increases physical energy, and improves the function of your brain.

The body clock is most responsive to sunlight in the early morning, between 6 a.m. and 8:30 a.m.

In our culture, sleep is not respected very much at all. As a matter of fact,

If your body is chronically deprived of the regenerative sleep between 10:00 p.m. and 2:00 a.m., then you may still feel fatigued when you wake up in the morning.

busques un libro de Shawn Stevenson titulado Sleep Smarter («Duerme de forma más inteligente»). Es

One that I can recommend is Shawn Stevenson’s book, Sleep Smarter: 21 Proven Tips to Sleep Your Way to a Better Body, Better Health, and Bigger Success.

Shawn Stevenson’s book, Sleep Smarter: 21 Proven Tips to Sleep Your Way to a Better Body, Better Health, and Bigger Success.

Shawn Stevenson’s book, Sleep Smarter: 21 Proven Tips to Sleep Your Way to a Better Body, Better Health, and Bigger Success

livro de Shawn Stevenson, Sleep Smarter: 21 Proven Tips to Sleep Your Way to a Better Body, Better Health, and Bigger Success. É um dos melhores e mais bem-embasados livros que já vi sobre sono.

One that I can recommend is Shawn Stevenson’s book, Sleep Smarter: 21 Proven Tips to Sleep Your Way to a Better Body, Better Health, and Bigger Success. It’s one of the best, most well researched books that I’ve seen

Getting direct sunlight outdoors for at least half an hour has been shown to produce the most benefit.

make it a mandate to turn off all screens at least 90 minutes before bedtime in order to allow melatonin and cortisol levels to normalize. If

three pillars of health that changed everything for me: right nutrition, right exercise, and right sleep.

A recent study that focused on the sleep quality of day-shift office workers revealed some shocking results. When compared to office workers who have direct access to windows at work, those office workers who didn’t have access to windows got 173 percent less exposure to natural light and, as a result, slept an average of 46 minutes less each night. This sleep deficit resulted in more reported physical ailments, lower vitality, and poorer sleep quality. The office workers with more natural light exposure tended to be more physically active and happier, and they had an overall higher quality of life.

Mariana Figueiro, of the Lighting Research Center at Rensselaer Polytechnic, and her team showed that two hours of iPad use at maximum brightness was enough to suppress people’s normal nighttime release of melatonin. When your melatonin secretion is thrown off, it will intrinsically throw off your normal sleep cycle. 

Evening Ritual Checklist: [ ] Electronic screens off 90 minutes (minimum) before bed  [ ] Stretch and/or bath or shower [ ] Read some fiction [ ] Brush your teeth [ ] Use the bathroom [ ] Journal [ ] Meditation, prayers, or give gratitude [ ] Lay down in bed to sleep [ ]Time to say goodnight Sleep is the secret sauce.

If you want to give your body the deep sleep it needs, make it a mandate to turn off all screens at least 90 minutes before bedtime in order to allow melatonin and cortisol levels to normalize.

It’s been shown that human beings get the most beneficial hormonal secretions and recovery by sleeping during the hours of 10:00 p.m. to 2:00 a.m. This is what I call money time.

Simply put, when you get more sunlight exposure during the day, and less light exposure at night, you’re on your way to a magic sleep formula that really works.

The body clock is most responsive to sunlight in the early morning, between 6:00 a.m. and 8:30 a.m.

Go to bed within 30 minutes of the same time each night and wake up at the same time each day. Many people in our modern world try to “catch up” on sleep and sleep in on the days that they don’t have to get up for work. By throwing off your sleep schedule like this, you’ll usually find that you’re more tired than you want to be on your off days, and really dreading getting out of bed once Monday rolls around. Remember, a consistent sleep schedule is important for your health.

To put it simply, our environment, our lifestyle, and the decisions we make (either consciously or unconsciously) are determining which genes are getting expressed every second of our lives.

In 2008, a study from the University of North Texas found that students who identified themselves as morning people earned significantly higher grades. In fact, the early risers had a full grade point higher than the night owls in the study with a 3.5 to 2.5 GPA respectively.

Cortisol we’ve covered a bit earlier, but adrenaline is something you probably already know about. When we talk about adrenaline, we’re talking about fight-or-flight, get-up-and-go, Dwayne “The Rock” Johnson movie, built-in excitement! Guns blazing, tanks, walking away from the explosion in slow motion, the whole 9 yards. Adrenaline is an incredible part of our physiology that allows us to tap into our greatest strengths. Throughout evolution, adrenaline enabled us to either fight off a threat or run for the hills

Generally speaking, the more muscle you have, the more calories you burn during activity and at rest.

Where there's a will there are ten thousand ways

The sense of greatness, the sense of education, the sense that we can always figure it out, find a way to overcome almost anything through learning and education

the number of fat cells in your body will remain relatively constant throughout your lifetime. You can cut calories, you can exercise, you can try to fight your fat cells into submission. But that doesn’t mean they’re going anywhere. Genetically, you have a certain number of fat cells in your cards, and “gaining fat” primarily means packing more stuff into those fat cells. It’s generally

But this is the essential thing to understand: Your body’s use of fuel works on a hierarchy. It will go for glucose first, then glycogen, and only then will it proactively go through the work of breaking down deposited fat to use it for fuel.

It’s generally accepted that protein takes the most energy to digest, with approximately 20 to 30 percent of total calories in the protein going into digesting it. Approximately 5 to 10 percent of the calories in carbohydrates are used just to digest it, and the caloric energy used to digest fats is usually in the range of 0 to 3 percent. Again, it’s vital to understand that it costs calories to absorb calories. This is called the thermic effect of food. As a quick example, say you eat 100 calories of protein. Your body will require 20 to 30 of those calories (right off the bat) just to digest and absorb it. In actuality, you’re only receiving 70 to 80 calories from the 100 calories you consumed.

Proteins may require as much as ten to twenty times more energy to digest than fats because our enzymes must unravel the tightly wound strings of amino acids from which proteins are built. Yet food labels do not account for this expenditure.

Combinations of different foods, macronutrients, and fiber (which costs calories to process, too) will influence how much energy is required to digest the meal and what your net caloric profit actually is.

Fat is able to exit your cells primarily through the actions of three enzymes called hormone sensitive lipase (HSL), monoglyceride lipase (MGL), and adipose triglyceride lipase (ATGL). Each of these enzymes are like little ushers that help move fat out of your cellular theater after the show is over. Again, without them, the fat would just stay seated in the cell taking up space. Now, the head usher responsible for the mobilization of free fatty acids from adipose tissue (i.e., lipolysis) is considered to be HSL. It’s more easily acted upon by hormones we can influence (thus the name hormone-sensitive), so, for our enzymatic fat loss communication, that’s where we’re going to put our focus. HSL is an intracellular lipase that has broad substrate specificity (meaning it can break down all kinds of fat). If you watched the cartoon Scooby-Doo when you were younger, you probably remember a time or twenty that someone in the crew had a “skeleton key” that was able to unlock any random door they wanted to get into. While other enzymes are like specialized keys that can break down one type of fat, HSL is like a skeleton key that can open the door to break down many types of fat.

Insulin and glucagon both take a proactive job to man the doors of the cellular theater to allow fat in or out. Insulin opens the front doors to the theater to allow fat in. Glucagon opens the exit doors to allow fat out. They hold the keys. And nobody is going anywhere without them. And

Some of the best sources of insoluble fiber are berries, beans, lentils, okra, spinach, cocoa, sweet potatoes, whole grains (which we’ll talk about momentarily), apples, walnuts, and almonds.

Here are a few notable things that can spark inflammation and depress the function of your liver: Alcohol overload—This is relatively well-known. Your liver is largely responsible for metabolizing alcohol, and drinking too much liquid courage can send your liver running to cry in a corner somewhere. Carbohydrate bombardment—Starches and sugar have the fastest ability to drive up blood glucose, liver glycogen, and liver fat storage (compared to their protein and fat macronutrient counterparts). Bringing in too many carbs, too often, can elicit a wildfire of fat accumulation. In fact, one of the most effective treatments for reversing NAFLD is reducing the intake of carbohydrates. A recent study conducted at KTH Royal Institute of Technology and published in the journal Cell Metabolism had overweight test subjects with high levels of liver fat reduce their ratio of carbohydrate intake (without reducing calories!). After a short two-week study period the subjects showed “rapid and dramatic” reductions of liver fat and other cardiometabolic risk factors. Too many medications—Your liver is the top doc in charge of your body’s drug metabolism. When you hear about drug side effects on commercials, they are really a direct effect of how your liver is able to handle them. The goal is to work on your lifestyle factors so that you can be on as few medications as possible along with the help of your physician. Your liver will do its best to support you either way, but it will definitely feel happier without the additional burden. Too many supplements—There are several wonderful supplements that can be helpful for your health, but becoming an overzealous natural pill-popper might not be good for you either. In a program funded by the National Institutes of Health, it was found that liver injuries linked to supplement use jumped from 7 percent to 20 percent of all medication/supplement-induced injuries in just a ten-year time span. Again, this is not to say that the right supplements can’t be great for you. This merely points to the fact that your liver is also responsible for metabolism of all of the supplements you take as well. And popping a couple dozen different supplements each day can be a lot for your liver to handle. Plus, the supplement industry is largely unregulated, and the additives, fillers, and other questionable ingredients could add to the burden. Do your homework on where you get your supplements from, avoid taking too many, and focus on food first to meet your nutritional needs. Toxicants—According to researchers at the University of Louisville, more than 300 environmental chemicals, mostly pesticides, have been linked to fatty liver disease. Your liver is largely responsible for handling the weight of the toxicants (most of them newly invented) that we’re exposed to in our world today. Pesticides are inherently meant to be deadly, but just to small organisms (like pests), though it seems to be missed that you are actually made of small organisms, too (bacteria

Insulin is triggered most aggressively when glucose is in our blood, so we generally have the biggest insulin response when we eat carbohydrates.

A study cited in the Family and Consumer Sciences Research Journal disclosed that sitting down to a family meal helped working parents reduce the tension and strain from long hours at the office. The researchers found that, even if test subjects had major stress at work, if they could make it home in time to eat dinner with their family, their employee morale stayed high. However, as work increasingly interfered with the ability to eat dinner with their family, levels of dissatisfaction at work began to creep up.

When our blood sugar is too low, the human body naturally responds by releasing the stress hormones cortisol and adrenaline to raise it back up. But the catch is that those hormones can also lead to strong irritability. A deficiency in our nutrition inherently leads to changes in our neurotransmitters, hormones, and profound changes in our brains. Put

Research published in the journal Frontiers in Endocrinology revealed that dramatic changes in blood sugar (shifting from a high blood sugar spike to an impending crash) can increase anxiety and trigger hyperactivity in the amygdala. An additional study reported that the increased activity in the amygdala reduced memory recall, lowered inhibitory control (the ability to delay or prevent acting on impulses), and increased psychological distress.

20 ounces of 100 percent pure orange juice, is not far behind with 56 grams of sugar (for a whopping 14 teaspoons!).

What I’m really striving to communicate here is that none of the processes of metabolism can take place without the presence of water. It is truly that important. Simply drinking water provides an immediate boost to your metabolism because it makes everything work better. Millions of people who are chronically dehydrated have put themselves at a metabolic disadvantage and don’t even know it. A big part of eating smarter is to ensure you’re getting the right amount of hydration for you.

You’re not healthy, unless your sleep is healthy.

By failing to prepare, you are preparing to fail.

word decision is from the Latin de, meaning from, and cider, which means to cut. So when you make a real decision about something, you cut away the possibility of anything happening except that thing. There is no other option except the thing that you decide upon. Come what may, you’re going to have, do, and be whatever it takes to make your vision a reality. And my vision was health.

It’s the tough times that can sometimes bring out the best in us.

Studies have shown that just one night of sleep deprivation can make you as insulin resistant as a person with type 2 diabetes. This translates directly to aging faster, decreased libido, and storing more body fat than you want to (say it ain’t so!).

The cultural idea of sleeping when you’re dead will only accelerate the day that it becomes your reality.

Research shows that after just 24 hours of sleep deprivation, there is an overall reduction of 6 percent in glucose reaching the brain.

This is also why you crave candy, chips, doughnuts, and other starchy, sugary things when you’re sleep deprived.

When the test subjects were allowed to go to sleep, they ended up remaining awake twice as long after the phone was shut off. They could not fall into deeper levels of sleep for nearly 1 full hour after the cell phone radiation stopped playing hide-and-go-seek with their brain waves.

Starting the day checking e-mails and messages on your phone immediately puts other people’s priorities ahead of yours.

According to Lennart Hardell, MD, PhD, professor in the department of oncology at University Hospital in Örebro, Sweden, people who begin using cell phones heavily as teenagers have four to five times more brain cancer as young adults.

Data show that children with televisions in their bedrooms score lower on school exams and are more likely to have sleep problems. And, to top it all off, having a TV in the bedroom is associated with a greater risk of obesity.

Well, a recent study that tracked the sex lives of 523 Italian couples found that couples who don’t have a TV in their bedroom have about twice as much sex as couples who do (this is the part of the book where some people smack themselves and then go and get the television out of their bedroom).

Have you ever wondered where weight goes when you lose it? Research has found that some of the weight is expelled through water and some through heat, but a big portion of it is eliminated by your breath. Cesar Millan is the Dog Whisperer, but we are all, in fact, fat whisperers.

You’re body is trying to compel you to get that glucose back to your brain as soon as

It’s not just “you are what you eat.” It’s also, you are what you eat ate.

To put it simply, our environment, our lifestyle, and the decisions we make (either consciously or unconsciously) are determining which genes are getting expressed every second of our lives. We all have genes for diseases, but some people never experience them. We all have genes for optimal health and normal function, but some people struggle to ever see that as a reality.

Unless you give your body the right amount of sleep, you will never, I repeat never have the body and life you want to have.

To be great at something, you have to make a study of it.

The problem is that taking too much of a low-budget internal magnesium supplement can have you sprinting to the bathroom faster than Usain Bolt. Magnesium actually pulls more water to your bowels, which can lead to one or many unexpected bathroom breaks. In layman’s terms: You might end up with disaster pants.

the three pillars of health that changed everything for me: right nutrition, right exercise, and right sleep.

You’re going to find out exactly why sleep is so valuable to changing your body, your health, and even the levels of fulfillment and success in your life. Your sleep quality and the quality of your life go hand in hand.

When you don’t sleep well, you get slower, less creative, and more stressed, and you underperform.

Research shows that after just 24 hours of sleep deprivation, there is an overall reduction of 6 percent in glucose reaching the brain. Simple translation: You get dumber.

Sleep is when growth hormone is released, so that your body can maintain and repair muscle and decrease belly fat. Sleep helps to consolidate your memory and literally changes the cellular structure of the brain by providing a wash of cerebral spinal fluid that removes the damaging molecules associated with neurodegeneration.

sleep can make or break your ability to lose weight, age slowly, prevent cancer, and perform at a high level.

To get the best hormonal response, you need to lift heavy weights. This will trigger your body to secrete more anabolic hormones that will enable you to feel better, look better, and sleep better.