1. Stress

2. Stress and Weight Gain Our bodies are geared for survival What would our bodies do if there was no food? Famine response Stress hormone – Cortisol Chronic stress – mimics famine response

3. Stress and Weight Gain What happens if you body is not receiving the right nutrients Whole body Stress Biological systems in your body receive less nutrients Other forms of stress Physical, chemical or emotional stress No physical threat, your body may interpret a situation as a physical threat

4. Example – The Perfect Day Wake up early Eat healthy breakfast Leave for work early to beat traffic Arrive to work early, organise day power through work all morning Eat healthy lunch that I took to work, go for a stroll at lunch with friends Churn through more work in the afternoon Leave work on time after a super productive day, still full of energy Go to the gym Eat a healthy dinner Relax and go to bed early feeling very proud of yourself

5. How it goes Wrong Woke up, slept in, running late - stress Breakfast - toast on jam with coffee - full of sugar and carbs Stuck in traffic – late for work – Stress Get to work – try to sort emails, phone ringing – Stress Mid morning: energy crash - head to cafe, coffee and a muffin (muffin looked healthy as it had apple and date in it) - (muffin is actually full of butter, sugar, flour, gluten) Take late lunch - blood sugar has crashed, go to cafe, only chicken and lettuce sandwich - full of energy dense carbs, high fat mayonnaise and butter. Miss out on walk with friends Afternoon - another energy crash - have a coffee as need energy and going to gym tonight Leave work late, fight traffic again – stress Get home to late to go to gym No food in the house - supermarket? have to buy food come home, cook it, eat it, clean up...take away? - quick and easy, have tai noodles - huge amount energy dense carbs, msg, fat Eat take away - feel bad about yourself as nothing went right for the day Go to bed late, - can't sleep due to all the caffeine

6. The Result Constant stress all day – Elevated Cortisol Levels Long periods between meals resulting in low blood sugar Low blood sugar results in low energy levels, craving for energy dense, processed, high sugar food. Reliance on caffeine due to low energy levels High intake of processed carbohydrates results in sharp spikes of blood sugar and insulin Low intake of quality protein, plant food and omega 3 fat

7. The Result Excess energy consumed – stored as fat Sedentary for the majority of the day, no opportunities to increase basal metabolic rate Missed opportunity for constructive exercise If this type of day becomes ingrained into a persons lifestyle i.e. High stress, poor eating habits, sedentary and no constructive exercise, this is the perfect recipe for weight gain.

8. Prevention An ounce of prevention is worth a pound of cure Wake up earlier if you need more time Plan your day out in advance Ensure adequate food is in the house, avoiding last minute trips to the supermarket Prepare meals and healthy snacks in advance and take them to work Schedule breaks into your day so you can move around. This will also help alleviate stress Take a water bottle with you. If it’s in front of you, you will drink more water Over time, these habits will become part of your lifestyle

9. Reducing Cortisol Walking Meditation Yoga Pilates Concentrated deep breathing Increased consumption of omega 3 Green Tea or Green Tea Extract Dark chocolate BCAA Vitamin C