IGNITe - Bitly

FOREWORD BY GERRY ROBERT

Regain a Better Body, Better Health and Turbo Charge Your Energy

A 10-Step Roadmap for Busy Professionals

Todd Judkins

Copyright © MMXVII Todd Judkins ALL RIGHTS RESERVED. No part of this book may be reproduced or transmitted in any form whatsoever, electronic, or mechanical, including photocopying, recording, or by any informational storage or retrieval system without the expressed written, dated and signed permission from the author. Author: Todd Judkins Title: Re-Ignite ISBN: 978-1-77204-637-3 Category: HEALTH & FITNESS/Work-Related Health Publisher: Black Card Books Division of Gerry Robert Enterprises Inc. Suite 214, 5-18 Ringwood Drive Stouffville, Ontario, Canada, L4A 0N2 International Calling: 1 647 361 8577 www.blackcardbooks.com .............................................................................................................................................................................. LIMITS OF LIABILITY/DISCLAIMER OF WARRANTY: The author and publisher of this book have used their best efforts in preparing this material. The author and publisher disclaim any warranties (expressed or implied), or merchantability for any particular purpose. The author and publisher shall in no event be held liable for any loss or other damages, including, but not limited to special, incidental, consequential, or other damages. The information presented in this publication is compiled from sources believed to be accurate at the time of printing, however, the publisher assumes no responsibility for errors or omissions. The information in this publication is not intended to replace or substitute professional advice. The author and publisher specifically disclaim any liability, loss, or risk that is incurred as a consequence, directly or indirectly, of the use and application of any of the contents of this information. Black Card Books bears no responsibility for the accuracy of information on any websites cited and/or used by the author in this book. The inclusion of website addresses in this book does not constitute an endorsement by, or associate Black Card Books with such sites or the content, products, advertising or other materials presented. Opinions expressed by the author do not necessarily represent the views and opinions of Black Card Books. The publisher assumes no liability for any content or opinion expressed by, or through the author. Printed the United States of America

Re-Ignite Regain a Better Body, Better Health, and Turbo Charge Your Energy

A 10-Step Roadmap for Busy Professionals

Todd Judkins

T a b l e

O f

Contents Foreword Dedication Introduction............................................................................ 1 CHAPTER 1: Mind Over Matter.......................................... 5 CHAPTER 2: Meditation..................................................... 15 CHAPTER 3: Learn to Sleep Like a Kid Again................. 29 CHAPTER 4: Power up with Superfoods......................... 41 CHAPTER 5: Activity and Exercise Are Key.................... 69 CHAPTER 6: Intermittent Fasting.................................... 79 CHAPTER 7: Success for Busy Professionals.................... 87 Acknowledgments................................................................ 91 References.............................................................................. 93

"It’s never too late to get back in the game. Do you want to know how? Just turn the page." – Gerry Robert

FOREWORD

T

odd Judkins has a passion for life that is sustained through taking in the best nutrition, doing exercise, and ensuring he gets a full night’s sleep. It wasn’t always this way. You see, Todd was a high-powered consultant, globetrotting around the world. His career took off. Then, his health rapidly declined until it ultimately gave out. He was the classic example of a busy professional who put his career first over his health. To tackle his health issues, he got the knowledge he needed and learned how to get his body back in shape. Todd didn’t just focus on nutrition or fitness but developed a holistic approach that, in addition to utilizing superfood and exercise, incorporated sleep and relaxation techniques. As a result, he lost weight, reduced stress significantly, and now sleeps like a baby. Now you will be able to deploy this strategy in a 10-step approach that will increase your energy, give you a better body, and an overall healthier life. These strategies are time tested and backed by the latest science, because, after all, life is about being happy, fit, and ready to take on the world. In today’s fast-paced world, sleep is at a premium, and most people are simply not getting enough. One approach Todd presents is how to use light exposure to put your body to sleep and to reverse the plan to wake yourself up, and in the process, optimize hormone production.

FORE W ORD

Not only will you enjoy this book but you’ll also be able to implement all the strategies immediately or, if you choose, incrementally step by step. Ultimately, it’s about maximizing your life and creating a better version of you. It’s never too late to get back in the game. Do you want to know how? Just turn the page.

Gerry Robert Speaker and international bestselling author of The Millionaire Mindset, Multiply Your Business and Publish a Book & Grow Rich

www.gerryrobert.com

This

book is dedicated

to all those who are ready to live life to the fullest.

“The journey of a thousand miles begins with a single step.” – Lao Tzu

INTRODUCTION

I

’d love to insert an exotic story about how I overcame serious health issues to get my body back in shape, all while living the life of a busy professional. I can’t do that, but I can proudly say that my story is no different from that of the millions of professionals out there who are balancing 60+ hours per week on career and family and letting their health get away from them.

I’ve always dreamed big, strived for excellence, and genuinely cared about people. My dream was to be the first person in my family to earn a college degree, to achieve success in the corporate world and the six-figure salary that came with it. But it all came with a PRICE! I ascended the business ladder as a high-powered Big X consultant, traveling up to 180,000+ air miles per year. During my climb, I put my health and wellness aside. No surprise, eventually life caught up with me. I had sabotaged my health, energy, fitness, and sex life. I was that tired, sleep-deprived, overweight, 40-plus-year-old road warrior, all in exchange for a high-stress corporate position. What a mess. My health was on the decline, and, more importantly, I feared what this would mean to my family. Things had to change and IN A HURRY! I know I’m not alone. Through this journey, I realized how insane it is that we focus so much on achieving “things” that, whether consciously or not, we begin to lose control of what matters the most… our health.

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INTRODUC TION

It is from this base that I began to climb, STEP BY STEP, back to health and wellness. I quickly realized that it takes more than a workout routine and eating salads, though. So, I started looking at my entire lifestyle. I realized that what I was doing in my “busy” life (yes, the one with the fancy titles and cozy elite business traveler persona) was robbing me of my life – everything from the way I needed my coffee, to the way I slept, to my relationships with fitness and food. I hacked what it takes to control my stress levels, mastered the art of sleep, made physical fitness a priority – all set on an essential foundation nutritional system of superfoods! The results have been amazing! Today I am 60 lbs. lighter, practice daily meditation, lift weights, enjoy yoga, and, most importantly, am focused on putting the right foods into my body that will allow it to do the great things it was designed to do. I am enjoying quality time with my family, and am passionately ready for whatever life has to offer. I want to share with you the 10 steps I used to take control of my body, my health, and my life. Let’s get started!

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“If you think you can do a thing or think you can’t do a thing, you’re right.” – Henry Ford

CHAPTER 1:

Mind Over Matter

H

ey, wait a minute! I thought this book was going to be about getting a better body? Relax! It’s all about getting a better body, but to achieve any goal, you have to start by getting your thoughts aligned with the actions necessary to attain success. Your body on the outside is a mere expression of what’s going on the inside, controlled by that space between your ears, or what some people refer to as your brain. Your ability to manage your emotions, increase your willpower, and speak the internal language of success is going to be critical to getting that better body. Mastering what drives you to do what you do is what I am referring to as defining your WHY. Why do you have the body you have today and what truly drives you to desire a better body? Why do you want better health? And why do you want to turbo charge your energy? Most times the answer to these questions don’t lie on the surface, but your real purpose and motivators are buried deep in your mind.

I remember when I had resigned my commission as a naval officer. I was heading to graduate school. As a young professional, that was what I was supposed to do, right? Then why did I delay graduate school to do

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Mind Ov er M at ter

some post-baccalaureate work in Asian languages, of all things? At the time, I thought it was because I saw the globalization of business and sought to get a deeper understanding of an international language and culture that would augment my MBA. Sounded great, and made it look as though I was a leading-edge thinker. The reality was somewhat different. My true motivation, as it turned out, was that I had a real passion for the study of diverse cultures, histories, and languages. I never really had an actual interest If you can’t be in obtaining an MBA. My only interest was honest with checking a box. Hence, I never completed my yourself, then the advanced degree studies, although I must say I change you seek is already out of have a PhD from the School of Hard Knocks! reach until change Imagine if I were in tune with my true WHY and is what you desire. where would that have led me. The possibilities are endless. It was exploring my true WHY that led me to write this book. Where’s your WHY going to lead you, and how is incorporating a healthy lifestyle going to support your goals? It’s time to find out, so let’s get to work!

Moment of Truth – Finding Out What’s Important to You Now it’s time for some brutal honesty with ourselves. We must see and acknowledge what’s important to us by measuring where we’re currently spending our time and money. So now it’s time to put the book down and run through a mini-exercise to gain some insight. Here’s what I want you to do. Over the next five days, I want you to write down where you spend your time and money. Tracking your time and spending doesn’t involve an elaborate tracking sheet. A simple notebook or journal will do. This information is for you and no one else. It’s important that you must be brutally honest with the information you collect. No one’s going to see it unless you choose to reveal the results.

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“Meditation is for the mind. Exercise is for the body.” – Todd Judkins

WHY Exercise 1: What’s Important to You Now Log the following: 1. Write down all the activities in your day (for example 8 hours at work, 1 hour socializing at Starbucks, 30 minutes working out on a treadmill, 3 hours watching the game on TV, and so forth). Note your time patterns over the time span. 2. Next, write down your activities, including any purchases associated with your day (for example, tea times, movies, a new book on cooking, eating out, magazines, Internet subscription, and so on). Note your spending patterns over the time span. 3. Collect this information and categorize your patterns (for example, work, watching TV, golf, pedicure, reading, gym, and so on). 4. Evaluate your categories to reveal what’s important to you. If you spent $135 this month for a CrossFit membership, but you only worked out once this week, what’s that saying? Actions over words all day long.

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Mind Ov er M at ter

After doing this little exercise, do you see anything on the list you would like to change? How do your actions align with your desires? Are your goals congruent with your actions? One of the most challenging exercises anyone can undergo is an in-depth and critical reflection of one’s self. You might not like what you find. However, it’s in the revelation of our true self that the person we want to become tomorrow emerges.

7 Levels to Success – Time to Go Deeper Finding the right motivation or the reason why we desire something is a critical step for success. We must dive deep to find what our real motives are and leverage those motivations to achieve what we many times think is unachievable. The next exercise must be completed to ensure you have the leverage required to get the body and the health you desire and to take control of your life. You must discover WHY you want to achieve your desired fitness goals. To do this, find a quiet spot and, without time constraints, dive deep into the following exercise. Remember, your focus must remain on the WHY and you should let go of the HOW or WHAT for now! Now it’s time to break out a separate sheet of paper and complete the following exercise.

“How have you failed today? Life’s greatest lessons come from focusing on what life does for you and not what it does to you. Failure or feedback, it’s your choice!” – Todd Judkins

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Todd Judkins

WHY Exercise 2: Determine What R eally Motivates You to Succeed

Answer the following seven questions. Question 1: I want to (Insert goal)

.

because (Answer 1) .

Question 2: I want to (Insert Answer 1)

.



.



.


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Mind Ov er M at ter


.



.



.


When you arrive at Answer 7, it should be clear what’s your real WHY and design strategies to leverage this information for success. When you understand what drives you, clarity will follow. When you are clear in thought, successful action will follow. It’s important that we take all the time necessary to drive down a minimum of seven levels in questioning our WHY, because our conscious mind will attempt to protect us from the real truth. This exercise may be natural or could be gut-wrenching. To achieve success in any endeavor, we must provide the necessary leverage and motivation internally to succeed. No exceptions.

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Todd Judkins

As you are going through this exercise, I want you to pay particular attention to the words you used for logging your time and money as well as describing your WHY. Words are important internal directives shared between the conscious and the subconscious mind. I maintain a list of powerful words to use and to avoid. If you find yourself using my forbidden words below, substitute it for power words from the list to the right.

Forbidden Words

Power Words

Try

Either “do” or “do not,” there is no “try.” (I sound like Yoda!)

Can’t

To me this word doesn’t exist, so there is no substitute.

But

And

Hope

Know

If

When

Problem

Challenge

Why

How or What

Here are a few tips you can use to keep your WHY front and center: • Meditate to keep your mind clear and focused. • Create a vision board with images of your WHY. • Record and listen to affirmations supporting your WHY. This chapter is the shortest in the book, but in many respects, it is the most important. Stop reading and perform this exercise now. There are no shortcuts to finding your internal motivation.

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Mind Ov er M at ter

R e-Ignite Step 1: Define Your WHY Bringing your thoughts and actions together is a powerful first step necessary for establishing an unbeatable foundation for success. We’re all going to have different goals and objectives as to why we want to change. Each and every one of them is as important as the next. Aligning your mind and body is the quickest path to success. When your conscious and subconscious minds work together, you become a force to be reckoned with in any endeavor you choose to pursue.

Scan this code and enter your details in the form and get a FREE downloadable copy of Re-Ignite and a bonus resource guide. (Value $97) www.toddjudkins.com/reignite-book-bonus

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“We cannot solve our problems with the same thinking we used to create them.” – Albert Einstein

CHAPTER 2:

Meditation

P

eople are busy. That’s just a fact, but you have to consider the effects on one’s health. Recent studies have found that stress is a leading contributor to heart disease and high blood pressure, which can lead to stroke, and these are a few of the deadliest maladies plaguing today’s society. Preventing stress-induced illnesses is a reason why you should learn how to relax and take care of your body. It cannot handle the overload of different pressures for too long. If your body is yelling out, “Enough is enough!” then it’s time to step back and consider a few relaxation techniques. Although exercising can also help in preventing heart disease, you have to consider that it may just not be enough. You also need mental relaxation. If your stress level is maxed out, you won’t be able to function at peak efficiency. If your brain function is also overwhelmed by stress, you will not be able to process information clearly. Besides, what’s the point if your brain and body are not optimized to maximize your performance?

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Meditation

Today, one of the most helpful ways to relax is through meditation. Although people have practiced meditation for thousands of years, you have to consider that recent studies have found and proven that meditation can indeed relieve stress and give you that extra boost of energy you need. Meditation can completely relax your body and mind, and it can also make your brain more alert and help your heart relax. In fact, a Harvard Medical School study found that those who meditated as a way of taking a vacation showed the same relaxation markers as those who just went on vacation. Ten months later, the meditation group continued to show improvement in stress markers. Meditation can completely make you feel refreshed and get you ready for another batch of work. It can also help you block out any distractions that may come your way. But it goes way beyond just bringing relaxation into your life. Meditation has been shown to rewire the way your brain manages its biochemistry. Meditation has been shown to decrease inflammation biomarkers. As you know, inflammation is a primary cause of many serious ailments such as arthritis, cancer, depression, and hypertension, just to name a few. Scientists now believe meditation improves the brain’s administrative controls and stress management capacity. Other significant benefits of meditating are that it: • • • • • •

Improves emotional well-being. Increases focus. Develops cognitive skills. Lessens stress. Helps prevent addictive behavior. Improves emotional intelligence.

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Todd Judkins

Meditation increases mental capacity by: • • • • •

Increasing focus. Strengthening cognitive skills. Improving decision-making abilities. Stimulating creative thinking. Managing ADHD.

Meditation can also contribute to a healthy body by: • • • • •

Increasing energy. Improving the body’s autoimmune response. Educing inflammation. Helping manage premenstrual and menopausal symptoms. Lowering blood pressure.

“Consistency and perseverance are your tickets to play.” – Todd Judkins

First of all, there are many different kinds of meditation styles available today. Most meditation techniques focus on practicing in a quiet, secluded room. Inside the chamber, you begin meditation by sitting down with your back fully supported, closing your eyes, and ridding yourself of all thoughts with a breathing exercise. You sit there quietly for 10 – 15 minutes, and then you begin feeling as refreshed as if you had had a serious “power nap.” There are several other types of meditation, and I like including all of them into my health routine, but I have two that are particularly conducive to a busy professional schedule.

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Meditation

Guided Meditation Not to insult your intelligence, but guided meditation is simply “meditation with the help of a guide.” For most people, it’s one of the easiest ways to enter the desired state of deep relaxation, and it’s one of the most powerful ways of eliminating stress and bringing about positive personal change. I put on my noise-canceling headphones and listen to guided meditation around topics of confidence, relaxation, health, and sleep. Want to know a guided meditation power tip? I record myself in a guided meditation and reinforcing affirmation. Listening to my voice has an amplification of power unlike any other guided tour available. There are apps available for your smartphone where you can record yourself and arrange complete guided meditation recordings or only use the voice memo function that comes with all smartphones. Those work just as well.

Vedic Meditation Vedic meditation focuses on rest and rebalance. Now, I know you don’t want to know any more than this. We are busy people and don’t have time to sit on a mountainside and become a yogi. Vedic is my go-to meditation routine. Vedic meditation allows the professional to reduce stress, control anxiety, and slow the aging process. Vedic meditation utilizes the sound of a mantra. A mantra is a word or sound repeated to aid concentration in meditation. The literal Sanskrit translation of “mantra” is that which protects the mind. In this practice, when thoughts enter your mind during your meditation session, you merely bring yourself back to the repetition of the mantra, and hence it protects the mind as you enter a deep state of relaxation. Mantras are voiced out loud, but I prefer to express my mantra internally.

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Todd Judkins

Vedic meditation dates back some 5,000 years. This is a time-tested practice that has a positive effect on your inner wellness, whether your desire is weight loss, destressing, or healthy aging. I meditate for 15 minutes twice a day, in the morning and just before my evening meal, primarily on an empty stomach, but I have contemplated in my car (parked, of course!), and I always meditate while traveling on an airplane, at take-off and landing. I begin by sitting in a chair with my back fully supported, closing my eyes, and starting with a breathing exercise.

“The dream comes free. The hustle is sold separately.” – Todd Judkins

To time my meditation, I never use an alarm. I deploy the stopwatch on my smartphone, and with practice, my mind knows when to end the meditation session. The last thing I want is a jarring alarm relieving me from my relaxation session. Not happening! Once I come out of meditation, my relaxation routine is not over. Once I have my conscious and subconscious minds on the same page, it is time to express my gratitude for all I have and visualize myself achieving all my goals. Think about it. What a perfect time to put into practice what almost every single successful person performs on a daily basis – goal reinforcement. After my visualization, I write down my goals as though they have already happened and take in the emotions that accompany my thoughts.

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Meditation

Breathing is a critical component of meditating because by following your breath, your mind is offered the opportunity to ramp down from all those competing thoughts.

Box Br eathing Box breathing is a technique I learned in the navy as a way of calming yourself in an incredibly stressful situation, which seems to be omnipresent while serving. I not only begin all meditation routines with a box breathing exercise, but I also deploy box breathing anytime a stressful event sets in, whether it is a new client meeting, the moments before a big speaking engagement, or just when my thoughts have gone awry. Box breathing, sometimes called four-square breathing, is integral to calming nerves and relieving stress on the central nervous system. For this reason, I take full advantage of using my breath to begin any relaxation or meditative routine. So, how do you get started with box breathing?

Step 1 For your meditation position take a few two-count deep breaths. These are one deep breath in, immediately followed by a complete exhale. I like to take a good inhale of six to eight counts. I don’t worry about the count on the exhale, as I am focused on emptying my lungs. Be sure your posture remains aligned, and there is no tension in your muscles. This deep-breathing exercise is another technique I learned in the navy, called tactical breathing.

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Todd Judkins

Step 2 For the next three to four minutes, I go into a box-breathing routine. The box-breathing technique is similar to the breathing exercise above that we started with. We are just going to add a hold at the top of the inhale and at the bottom of the exhale. To box breathe, you: • • • • •

Inhale on a five count. Hold for a five count. Exhale for a five count. Hold for a five-second count. Repeat.

As you can see, this is the box pattern of breathing. After five minutes of breathing, I am primed to begin any meditation routine. Although so-called power naps can also offer similar benefits, you have to consider that meditation is more effective than a five-minute rest. In fact, there is no real comparison once you put this stress-busting technique into practice. Meditation was first taught as part of religious practice in the Buddhist faith. Today, meditation is accepted as part of Western culture, and many people, particularly busy people, are now practicing meditation to get their mind and body to relax. If you want to learn how to meditate, there are online sources available that teach you how to meditate correctly. I not only employ meditation for destressing but also bring meditation into my sleep routine. There are numerous other meditation techniques you can implement to relax and gain self-awareness. Here are some other techniques you can explore:

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Meditation

Vipassana Meditation I am just now at the early stages of pursuing this meditation technique, but it has been around since the 6th century BC. Vipassana meditation, the mindfulness of breathing, has recently gained widespread popularity in the West. Vipassana focuses on the breath, emotions, and how your body is feeling. You put your focus on the micro-aspects of breathing, such as the air passing in and out of your nostrils, and the feeling of your diaphragm expanding and contracting during breathing.

Mindful Meditation Mindful meditation focuses on being in the present moment and paying attention to all the external stimuli, thoughts, and emotions that arise. In practice, mindful meditation is performed sitting in a common meditation position and, through a breathing exercise, on being aware, and being present.

Yoga Meditation

Laughter is a powerful medicine for the mind and body.

There are several different types of yoga meditation routines worth exploring. Here is a sample of what’s waiting for you should you choose to combine meditation with your yoga routine. Chakra Meditation – Here one focuses on one of the seven centers of energy for the body, known as chakras, typically doing some visualizations and chanting a particular mantra for each chakra.

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Todd Judkins

Gazing Me ditation – This involves performing yoga while fixing one’s gaze on an external object, usually a candle or image. Its purpose is to develop deep concentration and visualization skills. Kriya Yoga – This is a yoga meditation focused on breathing and is designed to energize the mind and spirit. This type of yoga meditation is really for someone who wants a deep spiritual experience. Sound Meditation – This is a yoga meditation that starts with external sounds and transitions to inward focused sounds that arrive at a point commonly known as the “om” outward sound we’ve all heard. It’s no accident I introduce the art of yoga here. Simply put, it is the complete package for anyone looking to regain a better body, better health, and turbo charge their energy. If you were to approach me and ask what is the one practice to put into place to improve your overall health, yoga would be it!

R e-Ignite Step 2: Bring Meditation into Your Daily Routine If you have not added meditation to your daily routine, start immediately. If you are meditating, continue. The benefits of meditation are too impactful on your health not to practice. If after reading this chapter you’re saying you don’t have time to meditate, then you need to incorporate meditation into your daily routine! You can find several tips on bringing meditation and breathing techniques into your daily routine at www.toddjudkins.com/reignitebook-bonus, so make sure to check it out!

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Meditation

Power of Laughter Some of the best moments in life come when we are laughing. It doesn’t matter if it’s just a wry chuckle or you’re bent over, just peeing in your pants laughing from something hysterical. Most videos that go viral on the Internet have this very thing in common – they are funny. In the modern world, we have even associated several acronyms with laughing while texting. LOL (Laughing Out Loud), or my personal favorite, ROTFLMFAO (I will let you Google that one!). Go ahead and check your phone to see just how many emojis there are that represent laughing.

No matter what culture you’re from, what race you belong to, your ethnic group, or your political leanings, laughter just makes you feel great. Laughter is an instant mood changer, and this is an indisputable fact. Laughter is a powerful enemy of stress, pain, and conflict. Nothing works faster to bring your mind to its happy place than a good, gut-busting laugh. Don’t believe me? Notice how fast you can go from being red in the face pissed off to smiling like a kid with a good joke.

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Todd Judkins

With so much power to heal, the ability to laugh easily and frequently is a tremendous asset in problem solving, building emotional intelligence, enhancing your relationships, and supporting both physical and mental health. Just check out these benefits from having a good LMAO moment: 1. Laughing lowers blood pressure. People who lower their blood pressure, even those who start at normal levels, reduce their risk of strokes and heart attacks. Always put a good comedy movie in your streaming list. 2. Laughing reduces cortisol (stress hormone) levels. We all know that high levels of stress benefit no one. Cortisol is good for a fight-or-flight response, but it was never intended to remain in the body at such a high level for extended periods of time. Laughter can reduce the cortisol level in your body, which in turn will lower your overall anxiety and raise your immune system’s performance. A win-win! 3. Laughing boosts T cells. T cells are specialized immune system cells just waiting in your body for activation. When you laugh, you activate T cells that immediately begin to help you fight off sickness. Next time you feel a cold coming on, add chuckling to your illness-prevention plan. 4. Laughing triggers the release of endorphins. Endorphins are the body’s natural painkillers. By laughing, you can release endorphins, which can help ease chronic pain and make you feel good all over. 5. Laughing produces a general sense of well-being. Laughter can increase your overall sense of well-being. Doctors have found that people who have a positive outlook on life tend to fight disease better than people who tend to be more negative. So smile, laugh, and live longer!

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Meditation

R e-Ignite Step 3: Use the Power of Laughter to Keep Your Mindset Positive Laughter provides our bodies with an explosion of the feel-good hormone known as dopamine. There is no better tool for you to deploy to keep feeling good. The increase in dopamine improves focus and motivation, enhances our mood, and increases our libido. The most powerful drugs we’ll ever need are already in us. Use them to Re-Ignite, the all-natural way.

Scan this code and enter your details in the form and get a FREE downloadable copy of Re-Ignite and a bonus resource guide. (Value $97) www.toddjudkins.com/reignite-book-bonus

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“Sleep is the best meditation.” – Dalai Lama

CHAPTER 3:

Learn To Sleep Like A Kid AgaiN Sleep in Today’s Wor ld

I

remember summer trips when I was a kid visiting family in Virginia. The drive from New England was exciting, and we would play games like counting how many state license plates we would see on the way. Year after year we would stop in the same places for gas and food. Once we arrived at my relatives’ house in Virginia, it was a different world for this suburban kid. Although my relatives’ house had indoor plumbing and modern conveniences, the ways of old remained very visible. My great-aunt still had a wood-burning stove for cooking and heating, and there was still a working outhouse! Kerosene lights were still on display, and there wasn’t a TV in sight. Well, what does this all have to do with sleep? You see, my relatives were still living a way of life that at the time was dying out and would be hard to find today. They rose with the sun and went to sleep with

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L e a r n To Sl eep L ik e A K id Ag a i N

the moon. The only artificial light was the soft glow of a kerosene lamp. We filled our days by playing games outside and our nights by reading or telling stories. Natural light, timed to the day/night cycle was pretty much how all humans lived until advances in modern technology that allowed people to extend light into the evening through artificial light. I remember staring at the night sky and seeing all the stars. The light pollution nowadays is so bad in our population centers that I have to drive two hours to show my son the same view of the Milky Way that I was able to see in rural Virginia. It is artificial light that is directly killing our ability to get a good night’s sleep. Some fantastic events occur when the sandman arrives. Your body undergoes an incredible restorative process. Just look at some of the processes that go on internally when you are asleep: • •

•

Your brain is almost as active during sleep as it is when you are awake. The brain begins a cleaning and storing process that improves cognitive functions. During waking hours, the body burns oxygen and food for fuel in a catabolic state, while during sleep your body shifts to an anabolic state where it conserves energy and restores itself. It is during this state that testosterone and human growth hormones are produced. Your immune system is restoring disease-fighting proteins during sleep to combat any illness in the body.

What Sleep Deprivation Looks Like Sleep deprivation is a chronic problem in today’s society. I can recall many late nights, whether due to studying for exams, partying with friends, or just meeting a critical deadline. In the end, nothing positive comes out of depriving oneself of much-needed sleep. Sleep deprivation was a torture technique for centuries, so why are we doing it to ourselves today? I used to wear being able to function with little sleep as a badge

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of honor. Society rewarded me for it. The damage I was doing was severe, however. You don’t get to sleep in on the weekend to “catch up.” Catching up on sleep is a myth. Just one night of sleep deprivation can lead to a condition where the person falls asleep very rapidly without intending to go to sleep at all. This condition is called microsleep, and I am sure you might have had experience this on a long drive or during an all-night study session. Sleep deprivation has the same impact on judgment as being impaired by drugs or alcohol. Sleep deprivation can skew your emotional state and, if done over a significant period of time, can cause severe delirium and hallucinations. Just say no to lack of sleep. Your health depends on it.

“Sleep is your most powerful ally in conquering any of life’s challenges.” – Todd Judkins

Light – Friend and Foe The human body has a unique timing system that triggers wake and sleep cycles called circadian rhythms. The circadian rhythm is the internal body clock used to produce and secrete hormones that drive bodily functions. Disruption of this cycle has been proven to lead to cardiovascular events, obesity, and numerous neurological conditions such as depression and bipolar disorder. Jet lag is the most common way of disrupting our circadian rhythms. To support our circadian cycle, we should respect the wake and sleep patterns. In the morning, it is vital that we seek natural light to signal to the body to shut down the sleep process. I recommend getting

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at least 30 minutes of light exposure first thing in the morning. Natural sunlight is best, but the light from an artificial source will do in a pinch. Conversely, at night we should limit our exposure to artificial light that represents the day, to signal the transition to our night cycle. Exposure to blue light spectrum in artificial light has been proven to suppress melatonin, a sleep hormone. If you want to get to sleep, Plan A would be to turn off all devices 90 minutes before bed. That means no TV, no laptops, and no smartphones. I get it, you’re busy and can’t always control your workload, which can require screen time late at night. Fear not, I have some proven hacks for you to help you manage light after dark. Hack #1: Most smartphones come with a night shift setting. These setting are not the best, but are better than nothing when you are forced to use your device after dark. Ensure the setting on your phone has this function set to activate at sunset and can be turned off at sunrise. Hack #2:Head to your local hardware store and pick up some inexpensive eye protection with amber or orange lens. Wear these glasses at night to filter out the blue light spectrum when you are doing work. Hack #3: Download color blocking software to your computer. These computer programs can be preset by latitude and longitude and will remove the blue light from your PC screen. In addition to the above hacks, there is one other thing you should deploy at night: A consistent routine. A regular bedtime routine signals to your brain that it is time to go night-night. No matter where I am or what time I finish that late-night project, I always follow the same routine before hopping into bed. I include a shower at night to prime my body temperature for sleep. If I have a little time, I take a warm shower and allow my body to cool down afterward to prompt my brain to begin the sleep process. If I have a lot of time, I take a warm bath with Epsom salt, as the magnesium in the salt complements the thermodynamic process

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I deploy with the tub. If bedtime is already upon me, I take a cold shower, the colder, the better. Here I am assisting the cooling down process when I need to go to sleep fast. Why do I deploy the hot and cold showers? The human body is designed for optimal sleep in temperatures between 60 – 68 degrees Fahrenheit. Speaking of sleep rituals, do you remember when you were a kid, and your parents had a set time for you to go to bed? I always fought it, and my son struggles with it today. But it wasn’t just the bedtime. Our The days of measuring parents had an entire ritual for us to one’s worth in the follow before closing our eyes. We had to go to the bathroom to ensure we corporate world by didn’t have any accidents during the staying up late working night. We washed our hands and face or at the university by as well as brushed our teeth. Then we changed into sleeping clothes, you pulling “all-nighters” know, pajamas. Then the lights were studying for exams has turned low as one of our parents read got to end. to us before going to sleep. I bet most of you follow this routine with your kids. When did our sleep rituals end, and why? We got older and were able to take care of ourselves. We advanced in school, so the pressures of studying, or sports, or, dare I say, video games crept in as we were allowed to stay up latter and latter. Well, I have got some news for you. Those routines were key to us getting a great night’s sleep. We have unlearned the process of triggering our brain to begin shutting down for the night and starting that production of melatonin. It is time to sleep like a kid again.

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When you wake in the morning, light becomes your friend. You have photoreceptors all over your body that can sense light and send signals to your brain to stop the process that dominates when you sleep and ramp up the process for an active day. To maximize your body’s transition, you should get out of bed and turn on all the lights. The same reason you want to limit light exposure at night is why you want to maximize it when you wake. If possible, go outside into the sunshine for 30 minutes. Direct sunlight will not only stimulate all the processes to get you going but also send your energy levels through the roof. I find a good night’s sleep coupled with direct light exposure in the morning is as good as two cups of coffee.

Benefits of Get ting a Good Night’s Sleep If you are wondering why I’m spending so much time on sleeping, it’s (1) because of the magnitude of what we give up by not sleeping, and (2) because we are not getting enough sleep. The old prevailing wisdom is that when we sleep, our body is essentially going into a low power mode. Heck, we even name a computer power setting with this in mind! Science has revealed that this is simply not true, however you need to think about sleep differently.

Br eathing Technique for Sleep Do you ever have trouble falling asleep or, even worse, wake up in the middle of the night and can’t go back to sleep? Earlier we explored meditation in our 10-step process to Re-Ignite. The breathing technique I use at bedtime or during those times when my thoughts get the best of me after I have fallen asleep is called the relaxing breath. This method is based on an old Indian practice called pranayama, and is designed to ease the body into a state of calmness and then let the natural sleep process take control.

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This breathing technique is surprisingly straightforward and perfect for the transition to sleep. The relaxing breath is performed in a five-step process listed below: 1. Exhale completely through your mouth. 2. Close your mouth and inhale through your nose to a count of four. 3. Hold your breath for a count of seven. 4. Exhale to a count of eight. 5. Inhale and repeat. The most important step in this routine is the holding of the breath for a seven-second count, as this calms the body by circulating oxygen throughout your body.

R e-Ignite Step 4: Sleep Is the Secr et Ingr edient Making sleep a core health pillar will set your body up for maximum energy and performance. Whether it is an athletic event or the desire to crush tomorrow’s status meeting, maximizing both quality and quantity of sleep will deliver the results.

Create a Sleep Den All mammals have a sleeping cave, including humans. We have a name for it. It’s called the bedroom. For most animals, their den is a dark space where their safety is assured, and they can relax and care for their young in a world where they are likely not the apex predator. For us, the bedroom should now become a sacred place where only two activities occur: 1. SLEEP 2. SEX

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If you are using your bedroom for any other activity, stop immediately! While I am not going to dive into the linkage between sleep and sex specifically, I will acknowledge there is one, and creating a sleeping den will also enhance that part of your life. Creating a sleeping room is nothing more than taking everything we’ve learned about sleep and applying it to our sleep quarters.

The Dos of a Good Night’s Sleep •

Let’s start with light. Your first step is to get your room as dark as possible, and that means buying some blackout curtains. As I mentioned earlier, nighttime light pollution is on the rise. We have street lights, car lights, the neighbor’s security lights, and so forth. Also, change your light bulbs to amber or yellow lights, so if you’re forced to turn on the artificial light, you have removed the blue light spectrum. • Next, let’s tackle the air you breathe. You should get a good ionizer, and if you live in an arid climate like I do, a humidifier should be on your shopping list as well. If your budget is limited, there are some species of plants that are not only good for air purification but also are hardy, so if you travel and are away from home a lot, you don’t have to worry about frequent watering. • Temperature is another key. Sleeping with the temperature between 60 and 68 degrees Fahrenheit is optimal. I have some neat recommendations in my book bonus section if you and your partner have different comfort levels. One of the other ways to stay cool at night is to sleep in the buff. Like I said, there are more connections between sleep and sex. • We sleep in 90-minute cycles. Most of us don’t consider our sleep cycles when going to bed or waking up. Consequently, we wake as we are descending into REM or the deep portion of sleep. No wonder we wake up groggy and hit the snooze button. Set your alarm to wake up at the end of a sleep cycle, and wake with energy and vigor!

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The Don’ts If You Want a Good Night’s Sleep • Get the TV out of your bedroom. There is no watching TV in bed. I can’t think of a larger impairment to sleep than watching TV late at night. If you must watch TV, put on your blue light-blocking glasses and leave your sleep sanctuary. I don’t recall adding TV watching to the two acceptable activities to do in the bedroom. • Your bedroom is not an office, so don’t use it as one. The last thing you want is for your sleep sanctuary to be associated with activities that can lead to stress and worry. If you need the space, take your work to the kitchen table, but keep it out of your sleep den!

“Fake it until you become it.” – Amy Cuddy

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R e-Ignite Step 5: Cr eate a Sleep Den for R est Now that we understand the importance of sleep, it’s time to create a space specifically set up as a sleep oasis. Having a sanctuary dedicated to sleep will allow your body to destress and re-energize, and make you an unstoppable force! Sleep is one of the three core health pillars to Re-Ignite. Be sure to go to www.toddjudkins.com/reignite-book-bonus to get more sleep hacks, learn more about sleep cycles, and obtain product recommendations as well as get a complete checklist for setting up your sleep den. Night, night.

Scan this code to receive FREE consultation on “The Re-Ignite Secret Sauce: Game Changing Sleep Hacks and Meditation Practices” with the author. (Value $279) www.toddjudkins.com/reignite-book-bonus

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“Let food be thy medicine, and medicine be thy food.” – Hippocrates

CHAPTER 4:

POWER UP WITH SUPERFOODS

O

K, I will be the first to admit it. I was a vegan for 96 hours and couldn’t wait to eat a steak! Nothing wrong with my vegan brothers and sisters, I just couldn’t do it. I read and did the research on the benefits of eating a vegan diet. I just couldn’t hang. It’s just that simple. As I look back on my experience, there were some pretty steep challenges that I would’ve been better off taking in slower increments. I was frequently traveling – across numerous time zones – had just started a rigorous exercise program, and was not managing my macronutrients (carbohydrates, fats, and proteins) like I should have been. I set myself up for failure. But did I? First, I don’t believe in failure. I just refer to those experiences as feedback sessions. I would later gain more knowledge from vegetarian friends, and then finally settle into what most consider a paleo diet (yes, steak on the grill!).

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POW ER UP W IT H SUPER FO ODS

The following information is not meant to treat or cure any disease and is for information purposes only. Always consult your doctor in regard to specific medical conditions.

Thr ee Food Categories to Avoid 1. Sugar No surprises here. White refined sugar is a scourge of the modern diet. The amount of sugar in the modern diet is the main culprit of the obesity and diabetes epidemics, with the widespread use of high fructose corn syrup (HFC) leading the way. HFC takes the natural substance of fructose and brings it to concentration levels that the body can’t process. HFC wreaks all kinds of havoc on the body, especially the liver. How we got here is a topic for another day. Just note that HFC is a low-cost alternative to natural sugar and should be avoided at all costs. I could write an entire book on sugar and its role in society’s declining health. The bottom line is that sugars lead to huge spikes in blood sugar, which in turn cause a significant insulin response, which then turns your body into a fat storage machine. Over time, your body will become insulin resistant, and before you know it, POW! You have diabetes! Did I scare you? Good, we all should be alarmed at the amount of sugar in almost everything we eat.

“Don’t count the days, make the days count.” – Muhammad Ali

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Here’s a graph showing the rise of sugar consumption in America in just over the last 200 years.

Cutting out sugar will help us in fighting off obesity and diabetes, it will help us keep energy levels more stable, and will help us avoid craving more of it. If you want to train your body to use fat as an energy source, it is vital to remove all added sugars from your diet.

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Do you want a better body, better health, and more energy? Start eating real whole food. Besides the obvious sweets like cookies, cakes, pastries, and soft drinks, sugar is found in large amounts in foods you’d never expect, including the following: • • • • • • • •

Breakfast cereals Sushi Smoothies Bread Crackers Cough syrup Frozen yogurt Salad dressing

When I was a kid, a cola was 8 ounces and made with real sugar. Today, it’s not uncommon to see a person walking down the street drinking a 64-ounce soda out of a plastic convenience store cup. Are you kidding me?! That’s about 208 grams of sugar! The American Heart Association recommends adult men to take in no more than 150 grams of sugar per day. Yikes! The food industry sneaks sugar into its products in a variety of different ways. When you’re looking at the food label, just look for any ingredient ending in “-ose.” If the food does contain “-ose” in the name of an Gluten may have ingredient (for example, dextrose), it’s addictive-like probably a form of sugar or is converted into sugar as part of the digestion process. properties, block

proper absorption of nutrients, and lead to blood sugar spikes.

And, oh, by the way, you should avoid all artificial sweeteners as well. No exceptions! Once you leave added sugar behind, your taste buds will adjust. Trust me.

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2. Gluten Gluten is the combination of two proteins found in several types of grasses, such as wheat, barley, and rye. The most common form of gluten found in today’s diet is, by far, wheat. It’s not that gluten itself in its purest form is detrimental, but when mixed with water, it forms a sticky, glue-like substance that the body’s immune system mounts an attack against, causing a variety of autoimmune responses. An autoimmune response occurs when the body mistakes gluten for a foreign invader and launches a self-defense attack on its own tissues due to gluten’s glue-like properties. These autoimmune attacks can lead to a variety of health issues, including arthritis, multiple sclerosis, thyroid problems, and celiac disease. The real problem comes from the fact that the wheat we eat today carries a greater amount of gluten than the wheat our grandparents ate, due to genetic modifications in the plant to support a growing population. That’s just the beginning when it comes to gluten. A simple home test to see if you have any gluten sensitivities is just to remove it from your diet for five days, taking note of how you feel. Then add it back in and see if your body has any reactions such as rashes, digestive discomfort, or any skin ailment. If so, it is time to get checked out by a medical professional. In my case, I demonstrated major gluten sensitivity and it was better for me to place it on the avoid list. For the record, I performed the same exercise with dairy products and did not have such a dramatic response.

3. Fast Food If you take the above two items and add in a healthy dose of trans fats (partially hydrogenated oil that has no real value except to clog your arteries), you have today’s fast food industry’s menu. I will admit that public demand is started to change the dynamics. Yet it’s still better to avoid fast food until the scale entirely tips back to representing clean food. Although you can get a few healthier items on fast food menus today, the likelihood of most people taking advantage of that remains close to zero. 45


When you go into most fast food burger joints, you’re looking at beef stuffed full of hormones and a bun stuffed full of highly potent gluten and sugar, all cooked in a vat of trans fats. Nothing good will come out of that scenario! It’s time to redefine what we consider as fast food and never make this an acceptable option when we are busy and on the go. Never.

Find These Healthy Choices Water Before we even get into food, let’s have a quick conversation about water. Yeah, yeah. I know it’s not technically food, but just try to go without it. Water should be the beverage you order with meals and be readily available throughout the day. In fact, most people are walking around today in a chronic state of dehydration because they simply don’t get enough water. Water makes up approximately 75% of our bodies. Water plays a critical role in digestion, aids in nutrient absorption, balances blood chemistry, flushes toxins through our kidneys, keeps our bowels regular, controls body temperature, and is the largest component of muscle tissue. Our bodies are roughly 75% water, and approximately 75% of that is in our muscles. We simply need water, and a lot of it daily, to survive. The human body can go weeks without food, but only three days without water. A good rule of thumb is that you should drink half your body weight in ounces of water per day. So, a 200-pound person should be chugging 100 ounces of water per day. I happen to live in a scorching climate and tend to drink more water during the hot summer. I am going to take this general rule one step further. Since the modern diet lies on the acidic side of the pH scale and the human body operates optimally in an alkaline

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environment, I encourage you to drink water (which is a neutral pH) that has been ionized to be a pH of 9+. Alkaline water provides balance and improves your body’s overall function. Most illnesses, including cancer, can’t survive in an alkaline environment. Enough said.

Superfoods There’s a lot of passion out there about what diet is the best. If you speak with a vegan, they will sit you down and without batting an eye tell you all the benefits of the vegan lifestyle. Pretty much every bit of it is true, except for one thing. I, personally, just can’t thrive on a vegan diet, and that is by choice. Then there are vegetarians. In my book, that is an easier lifestyle for those on the go, but as I mentioned earlier, I have a carnivore streak in me. And then there is the paleo way, which bases its nutritional bull’s-eye on eating in the same manner as our ancestors ate. That’s all good, but we are busy professionals, on the go, and finding the real paleo path is easier said than done. What to do? Why not do it all! Why not take the elements common in what many consider the healthiest way to eat and extract those concepts into our everyday life? Now we’re getting somewhere.

Paleo

Healthy Eating Sweet Spot

Vegetarian

Vegan

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What are the dietary values of taking the best from the best? People are combining these diets to fit their lifestyles all the time. I have heard people described as pagan (paleo-vegan), paleo vegetarians, and so forth. What do these lifestyle diets have in common or, better yet, what should we take from these categories to build a robust approach to eating? • • • • • •

Lots and lots of vegetables – All three diets emphasize healthy portions of vegetables to fill your plate. Lean proteins (plant and animal) – Plants, free range chicken, grass fed and finished beef, and wild caught seafood are on the menu as well. Hydration (with water the new fruit juice) – Nothing beats water for hydration. Seasonal and local foods – Locally grown seasonal food is available to meet the needs of your local climate. Take advantage of nature’s nutrient timing. No processed foods – A huge no-no in all three diets and that should be true for you as well. Low sugar content – Natural single ingredient food, low on the glycemic index (more on this later).

All in all, this is a very sound approach to eating. Ok, so far it looks good, but how do we manage that, as busy as we all are? Let’s explore. What are superfoods? The dictionary defines these as:

su per food /’soop r food/ e

noun plural noun: superfoods a nutrient-rich food considered to be especially beneficial and well-being. “he touts broccoli sprouts and salmon as two of the most perfect superfoods. 48

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Here’s my definition: 1. Single-ingredient foods low on the glycemic index, and 2. The good stuff! Plants are one of the healthiest food groups anyone can eat. Period. Plants are nutrient dense and contain very few calories, with most rich in fiber. How perfect can that be? Here are some of the must-haves on your list, but by no means is this inclusive. Remember the golden rule of focusing on single-ingredient food.

Her e Ar e My Top Five: Ka le

Kale is a strong leaf that holds up well to dressings and other salad toppings, while keeping its crispness and flavor. When you order your dinner salad, kale should be a core ingredient.

Spinach

Spinach is truly a superfood. It’s high in vitamin A, K, E, C, magnesium B2, B6, and also contains omega three fatty acids–all the right stuff.

Cilantro

One of my favorites. Cilantro is a great cleanser. It removes heavy metals from the body. People seem either to love cilantro or hate it due to its strong taste. If you’re in the hate-it category, substitute parsley, which has similar benefits to cilantro.

Blueberries

In my humble opinion, along with their other berry cousins, blueberries are the only fruit that should be on your regular menu. These little blue balls are high in fiber, antioxidants, and phytonutrients. Studies at

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Harvard University pointed out that elderly people were less likely to suffer from cognitive decline if they eat blueberries than are those who do not. Blueberries also possess blood pressure-lowering properties.

Coconut Oil

Studies have shown that coconut oil can help our bodies become more resistant to illnesses caused by viruses and bacteria. It’s been demonstrated to help handle blood sugar and make better use of insulin. The secret ingredient is the medium chain triglycerides (MCT) in the coconut oil that can increase good HDL cholesterol in the blood and help improve cholesterol numbers. MCTs are also broken down in the liver, leading to more efficient energy, and can assist in weight loss. What more do you need? Add to the above a healthy protein such as grass fed beef, free range chicken, or wild caught salmon dressed with olive oil and vinegar, and you have the perfect dinner salad full of the things to make your body strong and your mind sharp.

Why Sugar Is the Most Toxic Element on Earth Before we get into the dangers of sugar, let’s go back to middle school and do a basic review of what exactly is sugar. Sugar is a carbohydrate, which is an energy-yielding nutrient. It is considered as one of three core macronutrient categories. In most modern diets, carbohydrates make up the majority of nutrients. From a pure biochemical expression, carbohydrates are arrangements of carbon, hydrogen, and oxygen molecules. Carbohydrates are broken down into three classifications: 1. Monosaccharides – You find these in fruits, honey, and milk in the form of glucose, fructose, and galactose (produced from lactose) respectively.

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2. Disaccharides – These consist of two monosaccharide molecules, one always being glucose. You find these carbohydrates in ordinary table sugar (glucose + fructose) or lactose (glucose + galactose). 3. Polysaccharides – By the name, these are many sugar molecules strung together. You find these types of carbohydrates in fiber and glycogen. Glycogen is the form sugar stored in the body for use by your muscle tissue and the liver. When there is excess Glycogen in your bloodstream insulin will convert, and store the extra sugar as fat in your body. Here’s the problem! Back when we hunted and gathered on a daily basis for subsistence, we were roaming vast areas looking for berries or hunting wooly mammoths. These are activities that would consistently deplete our stores of energy. So, our biochemistry evolved to maximize the use of carbohydrates, and if there were any extra carbs floating around in the blood system during times of feast, to store them as fat to use in times of famine. Fast-forward to today. Most people don’t undergo extreme periods of feast and hunger, nor are we chasing down prey over considerable distances across the Serengeti. Today, you’ll most likely find us in some corporate cubical farm, sitting for up to eight hours per day. Leading a more and more sedentary lifestyle, coupled with the high amounts of sugar available in the modern diet, has become a toxic mix. What makes matters worse is there’s a new phenomenon with children receiving too much sugar intake, resulting to a pending health crisis known as sugar bellies. A sugar belly occurs when the liver detects more fructose than can be used by the body for energy. That excess fructose is broken down by the liver and transformed into fat globules (triglycerides), some of which are exported into the bloodstream and selectively deposited around your midsection and internal organs. Just as people who drink too much get a “beer belly,” those who eat or drink too much fructose can get a “sugar belly.” Scientists have confirmed that this condition can damage your liver just like too much alcohol.

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When you didn’t think that it could get worse, there is new evidence that sugar may be as addictive as cocaine. For this, let’s use the clinical definition of addiction in which someone’s brain chemistry has The human body was been altered to compel the person to repeatedly consume a substance or do never designed to and activity despite adverse outcomes. take in sugar in such The evidence is mounting that sugar can large quantities as we lead to real addiction. Scared? Probably consume today. not as much as I was researching this topic! Stay tuned to this space. I’m going to fix this issue for you, but before we start exploring solutions, let’s take a look at how we can calculate the amount of sugar that is really in our diet.

What Is the Glycemic Index (GI)? The GI measures how fast food turns to sugar in the bloodstream. The GI indicates how food is ranked in accordance to your body’s insulin response. High GI food breaks down quickly during digestion and causes an insulin spike. Most processed foods carry a high GI number. Remember, insulin’s job is to store excess sugar as fat! Low GI foods break down slowly, releasing glucose into your bloodstream slowly. Complex carbohydrates typical carry a low GI number and are ideal with foods with plenty of fiber. So, how do you deploy this information?

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You need to look at your total glycemic load. This is how you calculate your glycemic load: •

Glycemic Load = GI (%) x grams of carbohydrates per serving.

•

Add the sum of all the GL for one day. A typical diet usually covers a range of between 60 and 180 GL, with the average around 100 GL.

Why does this all matter? Low GI foods produce only small fluctuations in blood sugar and consequently little variation in insulin release. High GI foods do the opposite, which can turn your body into a fat storage machine! It is unrealistic that we quit sugar because, after all, sugar is a carbohydrate and a food we need. What’s important is that we understand the amount of sugar in the food we intake and ensure that we are proactively managing our consumption to meet our health goals. Want to Re-Ignite? Then go low when it comes to your glycemic loads.

Eat to Bur n Fat You know what they say: You are what you eat. If you want to turn your body into a fat-burning oven, then you have to put in the right fuel. It is not enough to just restrict calories, however. You also must ensure you are taking in the correct macronutrients (macros) for your activity levels. The word “macro” means large, so these are the nutrient sources your body needs in bulk to function. It’s all about taking in the proper number of macronutrients. We, humans, need three macronutrients to sustain life: Protein (chains of amino acids), carbohydrates (sugar), and healthy fats (lipids).

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These macronutrients provide this energy in the form of calories: • • •

1 gram of protein = 4 calories 1 gram of carbohydrate = 4 calories 1 gram of fat = 9 calories

You want to burn some serious excess fat, so you must prime your body to use fat as an energy source. Eating the right macros (as well as using other techniques described in this book) will provide the necessary energy to melt the fat right off! Losing fat is simple. You need to eat less and move more. That is an avoidable fact. But you need to do this in moderation so as to not lose muscle mass. To do this, you must calculate the right macronutrient mix for your activity level and fat loss goals. If you have medical, hormonal, or any gut issues, you should seek guidance from a medical professional before embarking on any fat loss journey. When you reduce calories, and increase physical exercise too aggressively, there is a good chance you will lose muscle along with fat. Not good! There is a balancing act we must achieve. The recommended caloric intake to promote fat loss while maintaining muscle mass is a 20% – 25% reduction in calories per day. But what is my baseline caloric intake? To baseline your caloric intake, you need to calculate your basic metabolic rate (BMR) and your total energy expenditure (TEE). Your BMR is essentially what your body needs to stay alive (for example, to breathe, to pump blood).

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Math alert! Don’t panic – it will all make sense! To calculate your BMR, you can use the Harris-Benedict BMR Calculator. After you have calculated your BMR, you need to apply the Harris Benedict Formula by multiplying your BMR by your activity profile as follows: •

Little or no exercise: Calorie – Calculation = BMR X 1.2

•

Light (1 – 3 days/week): Calorie – Calculation = BMR X 1.375

•

Moderate (3 – 5 days/week): Calorie – Calculation = BMR X 1.55

•

Active (6 – 7 days/week): Calorie – Calculation = BMR X 1.725

•

Very Active (Endurance): Calorie – Calculation = BMR X 1.9

Total calorie need example: If your activity level is light exercise, multiply BMR (2000) by 1.375 = 2,750. The product is the total calories you need to maintain your weight, your TEE. To get your target reduced caloric intake, multiply your TEE by 0.25: 2,750 X 0.25 = 687.5. Then subtract that number from your maintenance caloric intake: 2,750 – 687.5 = 2,062.5 calories. The result is your reduced caloric intake target. Now comes a dilemma, and it’s found in the form of an age-old question: Can I lose fat while gaining muscle mass? The long and short of it is, “it depends.” I know what you’re thinking, “What kind of answer is that?!” It depends on your health goals and what body type you possess. Essentially it becomes an individual solution. To start, let’s examine the three human body types that exist in the world.

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Ectomorph

Mesomorph

Endomorph

Ectomorph This body type is characterized by a thin appearance with long arms and legs. Ectomorphs typically have a high metabolism and low body fat. Given this body type, an Ectomorph’s primary objective may be to gain muscle mass as this develops very slowly with this body type. You know this person – this is the skinny guy who can eat anything without gaining weight. An Ectomorph will require a higher caloric intake to meet muscle-gain goals. A high carbohydrate and moderate protein diet are ideal for the ectomorph.

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Endomorph This body type has no issues putting on muscle mass. Unfortunately, they also put on fat just as easily. An Endomorph is at the opposite end of the Ectomorph. Given this body type, an Endomorph’s primary objective is fat loss as this person has no issues putting on muscle mass. An Endomorph should always consider adding some high-intensity interval training to their routine. When you meet me, say hi to Mr. Endomorph! An Endomorph will require a lower caloric intake to meet fat loss goals. A lower carbohydrate intake and consuming healthy fats are ideal for the endomorph.

Mesomorph This body type splits the previous two types down the middle. It’s the body type we all wish we had, and is more in line with the Adonis Ratio. The Adonis Ratio is the concept for the ideal male proportions of the circumference from the shoulders to the waist. The ratio falls on the Fibonacci ratio of 1.00 to 1.618, where there are 48-inch/122-centimeter shoulders and a 30-inch/76-centimeter waist. Ok, I geeked out on the numbers again. Mesomorphs are the ideal ratio of broad shoulders and a wide chest coming down to a tapered waist. A body type we all wish we had is the mesomorph. They put on muscle quickly like an Endomorph, and keep fat at bay like an ectomorph. I am jealous already! Mesomorphs should eat right at the prescribed macro ratios to maintain their already perfect body ratios.

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The one rule you must follow if you want to train your body to burn fat is, you must earn your carbs.

Remember, your body will burn the energ y most readily available, glycogen. The macro source that provides glycogen in a ready-to-use form (in the form of glucose) are carbohydrates. When your body needs an energy source, and it has depleted its glycogen stores, it will begin to burn fat.

You can use a macronutrient calculator to set parameters that fit your goals and determine the right level of macronutrients you need to become a fat-burning machine!

Let’s Have That Conver sation about Car bohydr ates Carbohydrates are an essential macronutrient, but as we already discussed, they are in everything! The human body just doesn’t need the amount of carbohydrates available in today’s diet. Think about how our ancestors ate. In this instance, I am not talking about our ancestors from the Paleolithic age some 2 million years ago, but relatives, as in your grandmother! The food was farm fresh, prepared daily, and made of only natural ingredients. In today’s fast-paced world, grocery stores are dominated by packaged food and other items I won’t insult you with by even calling them “food.” They are packed with lethal amounts of sugar and have a self-life that will outlast almost all bacteria. That is your first hint about the nutritional value of the food. If it spoils fast, it’s good. That means bacteria readily digest the food and so will you. Bottom line is, your body doesn’t require the amount of carbohydrates readily available in most foods.

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You must ensure that you put yourself into a mild state of ketosis, a condition where your body is using fat as an energy source. OK, I am about to geek out on you a little here. Ketosis is a state of extreme fat burning. You drive your body into ketosis by eating a low-carbohydrate diet, forcing the liver to convert fat to ketone bodies. The production of ketones, in turn, lowers your insulin levels and allows your body to release fat stores for energy. Ketone bodies once turned become energy from your brain. We are talking win-win here, people. Warning: Putting your body into a state of ketosis is not recommended for Type 1 diabetics. The timing of when you eat carbohydrates is critical as well. If your goal is to put your body in ketosis to burn fat, then when you eat your carbs is as important as what carbs you eat. The timing of carb intake is a concept known as nutrient timing. Nutrient timing is useful because it works in sync with your body hormones. Here’s what’s going on, and I promise I won’t geek out too much here! You see, there are certain times of the day when your muscles are more receptive to absorbing carbohydrates than on other occasions. During these open times, insulin sensitivity is high, which means it requires less insulin to store the glucose produced from carbohydrates. Less insulin equals less fat storage.

What causes most people to fail is not eating too much, but not eating enough!

So how does this help you lose weight? Well, your muscles use glycogen for energy. Your liver converts glucose to glycogen. If your muscle tissues have filled up on glycogen, the remaining amount is stored as fat. Insulin is a powerful storage hormone. To use this to our advantage, we want to time the eating of our carbohydrates right before and immediately following our workout, where during the exercise we are depleting our stores of glycogen, causing the muscles to be receptive to replenishment. Exercising is where you earn your carbs. 59


In addition to eating carbs around your workout, if you must, eat your carbs as your first meal of the day. Eating carbs during your first meal will allow your body to process and consume the energy input throughout the day and avoid the dreaded fat-storage scenario. You notice I didn’t say breakfast; rather, I explicitly said the first meal of the day. Here’s the priority I place on my carb intake for nutrient timing: 1. Eat carbs during my post-workout meal only. 2. Eat carbs post-workout and during my first meal of the day. 3. Eat carbs pre and post-workout as well as first meal of the day. Some other rules to consider. Your post-workout meal should consist of carbohydrates and protein. Leave the healthy fat off of this meal. Your other meals should be composed of protein (P), healthy fats (F), and plenty of veggies (V), while leaving carbohydrates (C) off the menu. Since I like math (I know, weird!), I follow this simple formula. Post-workout = P + C + V Non-workout Meal = P + F + V Right now, you’re probably asking, “What if I don’t work out?” I avoid carbs at all cost if my health objective is to keep myself in a state of mild ketosis and burn fat. At the least, I keep my total daily carb intake under 20 grams.

Track your food for better performance and maximize your fat burning!

Let us go back to eating, especially if you are on the go. If you are active, and you should be, and you are working out, yes, then it is important to eat! Ensure you are maximizing your nutrition and getting every single calorie you deserve. There are no, “Oops, I missed a meal.” Plan, be disciplined, and execute your plan. Planning is a sure-fire way you will get the nutrition your body needs and deliver it at the time the body is optimized to use it.

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Meal planning is not rocket science, but you must be consistent! Here are some other simple guidelines to follow when choosing your meals: • • • •

Set a goal to consume six cups of veggies per day. Drink ½ your body weight in ounces of water daily. When eating out, substitute simple carbs with veggies. Avoid fat-storing carbs (white rice, bread, noodles, potatoes).

You see where I am going with this. Burning fat is a numbers game, and all you need to do is apply a simple mathematical formula to achieve success. We don’t have time to go deeper into areas such as nutrient timing, carb-cycling or refeeding. Take heart and rejoice, cheat days are still alive!

Tr ack Your Food We’ve already been introduced to what macronutrients are, and their importance to fat loss. Now let’s keep building on that theme. Maintaining a food diary can double a person’s weight loss, according to a study from Kaiser Permanente’s Center for Health Research. That should be enough reason to start tracking your food intake. It’s only when you log everything you put in your mouth that the truth will be known. The importance of tracking your food intake goes way beyond just the food we eat. So, what’s the secret? Keeping a log: •

Provides accountability: Logging your food intake is the best way to be truly aware of just how much you are eating.

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•

Makes you think before you eat: The extra helping of mashed potatoes, that latte while waiting, even the second drink you had at dinner – they could all add up to another 150 – 650 extra calories throughout the day. Yikes! When it comes to food, even a little adds up.

•

Helps you control portions: Many people measure food based on the bowl or plate the food is eaten on. Once you use the more accurate method of tracking food, you will take control of what’s going in your mouth.

•

Exposes your food triggers: Log your food choices and amounts but also the time of day, the location, and the emotions you feel during your meal or snack. You’re going to be surprised what triggers you find!

Tracking your food these days is simple. There are plenty of free apps and websites where you can set up a food diary, and most activity trackers also offer web and app-based trackers that include macronutrient counts.

Supplementation There’s always a lot of chatter around supplementation. The purist would say that we need to get our nutrition from “real food.” Others seem only to use supplementation to the point of obsession. I’m going to be a realist. The Re-Ignite lifestyle is one of health and well - b eing. The Re-ignite lifestyle is for those of us 40 plus of age who are busy professionals. I would love to direct the reader to stroll through the local farmer’s market, only eat single-ingredient food, and go to bed and get up at the same time. Not going to happen! We have to come up with smart strategies to deal with modern demands, while still deploying the tools that will maximize our body and strengthen our health. Smart supplementation will fill the gaps that our busy life will inevitably cause.

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Smart supplementation is merely recognizing where you have gaps in your nutrition or where proper nutrition is not accessible. There are several factors that can cause a gap in nutrition as well as several situations where adequate food is simply not available. I bet you didn’t know that through over-farming in the United States, you would have to eat five cups of spinach today to get the same nutritional value as one cup of spinach 50 years ago. That’s a lot of spinach! Or have you ever traveled and experienced hours of flight delays on a tarmac with not a snack in sight? These are ideal scenarios for deploying smart supplementation. Smart supplementation starts with being certain we are taking high-quality vitamins to ensure we are getting the recommended micronutrients. We have covered the importance of managing our macronutrients, and most of our micronutrients come from our macros, but not at the level required in today’s food production. As an example, one of the essential micronutrient minerals that are quickly disappearing from the modern diet is magnesium. Magnesium is critical on several levels. Magnesium acts as a catalyst for numerous bodily functions, and without it, several internal systems would just cease to function. Magnesium is an area where smart supplementation is highly recommended. A new area of study where supplementation makes sense is the support of our telomeres. Telomeres are specialized structures found at the end of every chromosome in your body. These structures are of various lengths and act as end caps on the chromosome, preventing the rearrangement of your chromosomes that could lead to disease. Over time, telomeres lose their ability to replicate down to the last nucleotide and simply get shorter over time. The shortening of telomeres is the equivalent of cellular aging. Our telomere’s age is indicative of our biological age, so consequently, the longer our telomeres, the healthier our body. We can turn back the internal age of our cells by maintaining our telomeres.

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A word of warning, though. The supplement industry is virtually unregulated and notorious for offering inferior products. I have spent hundreds of hours researching and using supplements to fill the gap in my nutrition and review them regularly in blog posts, webinars, and in my community area.

R e-Ignite Step 6: Fill Your Nutritional Gaps with Smart Supplementation We’re busy professionals and can’t always adhere to the rigor required for healthy eating. Using smart supplements to address the gaps will keep our bodies fueled and primed during times when life’s demands have sunk our ship in the past. Smart supplementation will provide the body with what it needs, when it needs it, no matter what your current demands dictate. For more information on essential supplements and how to support telomere health, be sure to visit www.toddjudkins.com/reignite-book-bonus.

Eating on the Go “OK,” you might say, “that was great and informative, Todd, but I am way too busy to do this kind of planning.” I say: 1. Remember, it’s now your ethical and moral duty to make healthy living your priority. No excuses, cupcake! 2. It’s easier than you think. Planning is paramount. So, let me take you through a day in the life of you, the busy professional.

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You are on your flight home from a long week of traveling. Instead of putting in a movie and vegging out, you bust open your laptop or tablet and take a look at next week’s schedule. Not a bad week. Sounds like you only have one destination, visiting a client team in Austin. So, you take a look at your calendar and notice that you are free most days for lunch and have a customer dinner one evening, but what catches your eye is a late-afternoon meeting on the day you travel home. There will be no wasted time getting to the airport, returning the rental car, and getting on the plane. Double bummer: You will be traveling through the evening meal, with no time to pick up some food on the go. You begin to build your plan. You do a search of the client area to see what gyms are available, but don’t find any convenient to your location. So, you go online to check out the gym at the hotel and notice an excellent selection of dumbbells and aerobic equipment. That’ll do! OK, you can get your workout in the morning, followed by breakfast. You will have earned your carbs, so that meal will be with protein, veggies, and carbs. Cha-Ching! The hotel has free breakfast with an omelet station. Breakfast will be a Denver omelet with a double serving of vegetables. For lunch and dinner, you’ll have a salad with protein. Now for that dreaded client dinner. You love your customer. Don’t we all? But after eating lunch, you’ll have to wait eight hours for your next meal. No worries, you packed healthy snacks of nuts and some protein powder. Since you always carry a shaker bottle, you can bridge the gap between lunch and dinner. Now about that dinner. How are you going to handle that?

Consistency and perseverance are your tickets to success in the game of health.

Wait, the meeting invite listed the restaurant, so you look up the menu online. Sweet, it’s a steakhouse, and the porterhouse is calling your name! You preselect the por terhouse with a double ser ving of broccoli and leave the loaded baked potato for someone else. No dessert, you’re stuffed.

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Now you’re running for the airport! Going to be close catching that flight. You get through security and show up at the boarding door seconds before boarding begins. You find your seat and settle in while the flight attendants review the safety procedures (you’re listening to the instructions, right?) when that hunger pang hits you. Crap! Not to worry, because you still have nuts, a shaker bottle, and protein powder. Healthy snacks on the plane and then home to some good eats. Let’s review. You planned your business and travel schedule, and incorporated your meal and fitness plan. You ensured you had an emergency supply to get you through the gaps in meals that are omnipresent during business trips. Score! Here are a few more tools from your toolbox that you can use when traveling or are just plain busy: • Your new fast food restaurant is the grocery store. Most grocery stores have meals that will meet our nutritional standards. At the very least, go around the outside aisles of the grocery store and pick up some precleaned, precut veggies as well as nuts for snacking. • Always travel with a blender or shaker bottle and protein. The protein is easily mixed and can be a lifesaver, plugging your nutritional gaps. Ensure you use high-quality protein. And for God’s sake, double-bag your protein powder or you will not be happy when you realize you didn’t quite close your ziplock bag. • Meal replacement shakes low on the glycemic index are another must-have in the event you have to work through a meal or into the night, and the only options at that point are starvation or pizza.

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R e-Ignite Step 7: Use Super foods to Fuel Your Body Food is fuel and food is medicine. Maximizing the nutritional value of the food you eat and timing its intake to take advantage of your biochemistry will give your body no choice but to stay lean and maximize energy production. Healthy eating is 80% of the battle.

Scan this code and enter your details to get a FREE downloadable copy of Re-Ignite with a bonus resource guide. (Value $97) www.toddjudkins.com/reignite-book-bonus

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“Nothing will work unless you do.” – John Wooden

CHAPTER 5:

ACTIVITY AND EXERCISE ARE KEY Above All, Be Active

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ou don’t have to tell me because I have already been there. You see the pounds being added. Five-pounds this year, seven-pounds the next. You look at yourself in the mirror, and you’ve got to do something about it. Time to lose the weight. So you go online and do a search. You find some buff health guru with the body you desire. You sign up for their program, and they put you on this 100-calorie diet and have you working out twice per day. You’re motivated at first, but it’s just too tough to maintain the regimen, so you fall off the wagon and go back to your old habits, only to repeat the cycle the very next year. Failure? Only if you want it to be. I see moments like this as feedback on what works and what doesn’t, and in the above scenario it is simply too much too soon. The Re-Ignite lifestyle is not a quick fix. You’re sensitized to get rich schemes in areas such as real estate, but not when it come to your health. So, what’s the answer? Relax and slow down! The key is to trust the process and educate yourself. That’s what this book is intended to do: Provide a process and some primary education along the way.

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AC TI V IT Y A ND E XERCISE A R E K E Y

So where do you start? By becoming active. Yes, an exercise routine is important, and that will be discussed later in this chapter, but it costs nothing and requires just a little thought to become active. The first thing you should do is get an activity tracker. There are several on the market, and I am always reviewing these tools online. I have recommendations in the book bonus at www.toddjudkins.com/reignite-book-bonus. Here are my top five activity boosters that you can implement today: 1. Take the stairs – Start out slowly and increase your goals every other day. I worked on the seventh floor and committed to taking the stairs to my cubicle first thing in the morning. The first day, I could only walk up to the third floor and then took the elevator the rest of the way up. At the end of week two, I was able to walk up all the way. Then I added walking up after lunch and taking the stairs between floors for meetings. You’d be surprised how fast your conditioning improves with this simple activity. 2. Park your car at the furthest point away from the building – Whether at the mall, workplace, or airport. I parked my car at the most distant, safest place I could find to increase the steps I would have to take. When coupled with only using stairs, it turned into a powerful one-two punch of activity. If you are in an actual urban environment, expand your idea of what is walkable. 3. Have walking meetings – Schedule a meeting that goes on a walk. If there’s nothing to present, it will be the perfect environment for a productive discussion. I canvassed my team and found them most agreeable, so when the circumstance presented itself, we walked while having our meeting. If it’s sunny outside, consider that a big bonus. 4. Every time you get up for bio break, do 20 air squats. Now I know what you’re thinking. What will the people around me think? They will believe that you’re committed to your health. Stop worrying about what other people are thinking. It is hindering your journey to the new you!

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5. Stand – Most organizations offer ergonomic assessments, and if you are in a position to get a standing desk, don’t hesitate to have one installed. The benefits of standing versus sitting are staggering. You should get up every 20 minutes and move around. Standing will cause muscle contractions, which release enzymes to break up fat in your blood. Set a timer on your smartphone, and do whatever it takes to avoid sitting for extended periods of time. If you want an activity that will hit the health mark on multiple levels, go hiking. Some of you have physical ailments that may make hiking impractical, but if you have no physical restrictions, a walk-in nature can be beneficial on so many levels. First, you are moving over varying terrain, and second, you’re out in nature, which is a full-awareness, mindful meditation experience. It’s a two for one! Try it.

Dangers of Sitting and Inactive Workplaces Is the workplace making your fat? If you are like many of us, you are huddled in a cubical farm, with little natural light, and are sitting all day long. Sitting all day with no access to natural light does not meet our biological requirements. We were designed to be active, to be in the outdoors, moving Your exercise fast and far. We are designed to eat to routine, first and perform and to utilize food in its natural state. Our circadian rhythms match those foremost, should be of the earth and sun. We have learned to enjoyable to you. control our environment on the outside to the detriment of our environment on the If you don’t enjoy it, inside. Don’t let your work environment don’t do it. control your ability to get healthy! Make health a habit.

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R e-Ignite Step 8: Get Active The fastest way to Re-Ignite is to bring activity into your life today. Getting active is free, can be incorporated into your life without many changes, only requires awareness and a commitment to execute, and will provide immediate benefits. It’s a no-brainer. Get moving now!

Yes, Exercise Is Important! You didn’t think I was going to say, “No, you don’t have to exercise,” did

“Today I will do what others won’t so tomorrow I can do what others can’t.” – Jerry Rice

you? Well, if that was your hope, I am sorry to disappoint. You need to develop an exercise routine, and it should include resistance training. Some people are fitness nuts and have a problem with signing up for and competing in every charity run, obstacle course event, or triathlon that is available. Others, including me, are a mixed bag.

Weight Tr aining ver sus Aerobic Exercise Since this book is written for 40, 50, and 60-year-olds (but you millennials take note, all this applies to you as well), I place a heavy focus on ensuring we are maintaining the principals of healthy aging. Meeting our body’s needs as we age is why, no matter your exercise routine, resistance training needs to be incorporated into it.

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Strength training provides some serious benefits as we age, including helping maintain a healthy weight or lose weight, preserving muscle and bone mass, and keeping higher natural testosterone levels, not to mention the greater self-esteem that comes with being Exercise is to in shape. Aerobic exercise is important, but the body what weight training is vital. I jokingly tell people meditation is to that my cardio comes from lifting weights faster, but also recognize that metabolic the mind. conditioning needs to be incorporated into our exercise routine. Bottom line is, you should know what you like, dislike, and the desired outcome in choosing an exercise program. My recommendation for busy professionals is high-intensity interval training (HIIT).

High-Intensit y Interval Tr aining HIIT is extremely useful for burning fat, improving endurance, and building muscle. HIIT is a proven fat-burning exercise routine consisting of alternating low- to moderate-intensity intervals with high-intensity intervals. Research has shown HIIT burns adipose fat (your bad belly fat!) and speeds up your metabolism, which helps you burn more calories throughout the day. Gents, be careful here. When you burn your adipose fat, estrogen will be released. To counter this I, recommend heavy resistance training, such as squats. HIIT is efficient. There’s no need to spend an hour in the gym and another period of time pounding the pavement. You probably won’t make it 15 minutes when you first start out this kind of routine.

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When you’re putting together your HIIT workout, there are a couple of rules to keep in mind: • • •

Alternate between an exercise and active rest (for example, walking). Don’t string together exercises targeting the same muscle group. A good method is to alternate between upper and lower body exercises. Set a timer instead of counting reps. Keep your phone at your side or an eye on the clock.

Here’s an HIIT workout to get you started. It doesn’t require equipment, and you can do it just about anywhere. Do each exercise for 60 seconds (maximum effort!), and then rest for 30 seconds: • • • • • • • • • • • •

Pushups Walk in place Jump squats Walk in place Mountain climbers Walk in place Jumping jacks Walk in place Sit-ups Walk in place Burpees Walk in place

If one round isn’t enough, repeat the workout until you’re spent. You can also use one of my favorite HIIT workouts, a Tabata workout. I add Tabatas at the end of all my weight-training sessions to burn fat.

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Tabata training was discovered by Japanese scientist Izumi Tabata and a team of researchers from the National Institute of Fitness and Sports in Tokyo. Dr. Tabata conducted a study of interval-based training to determine if athletes could benefit from 20 seconds of all-out training followed by 10 seconds of rest. What he discovered was that both aerobic and anaerobic fitness levels increased – the anaerobic by 28%! Now this will burn some fat! Tabata workouts follow a basic structure: Choose an exercise and do eight rounds of going all-out for 20 seconds and resting for 10. For example, you can: • • •

Do burpees (20 seconds). Rest (10 seconds). Repeat seven more times.

Or use resistance exercises in your Tabata routine. For example, (this will require gym equipment) you can do the following: • • •

Push press (20 seconds, as many reps as possible). Rest (10 seconds). Deadlift (20 seconds as many reps as possible).

Weary of lifting heavy weights in your HIIT routine? Remember, heavy resistance training can increase the production of human growth hormone (HGH) in men and women by 200% – 700%! In one study, HIIT increased HGH by 2000%. Now we’re talking! Natural HGH is vital to keeping our energy levels high and our bodies strong.

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Each exercise in a Tabata workout takes only four minutes, and there is some good downloadable music available that can be synced for Tabata workouts. Good luck – It’s harder than it sounds. Bottom line, add HIIT to your workout routine and kiss that fat goodbye! Deploy HIIT as part of your regular exercise routine and kiss that fat goodbye! Exercise is to the body what meditation is to the mind.

R e-Ignite Step 9: Use HIIT to Get Fit HIIT has been proven to provide massive benefits to your overall health. As a bonus, you can deploy this exercise technique in as little as eight minutes of all-out effort with a Tabata routine. You can use the HITT method with resistance training or cardio. You can even combine the two. Too busy for an HIIT workout? I don’t think so!

Scan this code to receive FREE consultation on “The Re-Ignite Secret Sauce: Game Changing Sleep Hacks and Meditation Practices” with the author. (Value $279) www.toddjudkins.com/reignite-book-bonus

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“I fast for greater physical and mental efficiency.” – Plato

CHAPTER 6:

INTERMITTENT FASTING

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o you’ve finally put health and fitness at the top of your priority list, and you’re ready to take the next step. You’ve signed up for a gym membership, are watching what you eat, and somehow have gotten past the early stages where most people give up and are now into some routine. The sad thing is that the results are just not coming fast enough! Well, I’ve saved a handy little secret for you. Losing weight can be a hard and tedious task. Some would even say daunting! For those of us beyond age 40 and carrying a little belly fat, it can be damn near impossible to slim down. What you haven’t realized is that you are in the Twilight Zone of fat loss. You see, belly fat, also known as adipose fat, collects under the skin and around the internal organs. Adipose fat, once tapped can release stored toxins, but there is an even more sinister element lurking, especially for men – estrogen. Estrogen can significantly contribute to weight gain. Now there’s a paradox! Once we get into that fat-burning zone, the release of estrogen can thwart the best efforts.

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INTER MIT TENT FA STING

Fear not! There is a simple technique that can break the never-ending cycle of diet and weight gain, and it’s called intermittent fasting.

What Is Intermit tent Fasting? Intermittent fasting is not a diet but rather a scheduled eating plan that restricts your regular daily eating to a specific window of time. If you think about it, isn’t this how our ancestors ate? In our hunter-gatherer past, we existed in periods of feast followed by periods of famine. We evolved for times of fasting, as opposed to the nonstop eating patterns modern-day life has to offer. The idea of fasting has been around for nearly as long as we’ve been on earth. The textbook definition is avoiding food for an extended period of time. It has religious significance in many faiths, such as Buddhism and Christianity. It can be symbolic in that you are letting nothing get in the way of your faith or are using it as a period of purification, and can be employed today as an approach to a healthy lifestyle. When you eat, your body spends time and energy processing the food and converting it into energy for your cells. The body will use this new source of energy first. If any food remains after the digestive processes, the body will release it through our excretory system or store it as fat in case of famine. Remember, the body has evolved for periods of fasting. Intermittent fasting allows the body to use this direct source of energy, but also guides the body to burn stored fat as a source of energy during the fasting time frame. But what about that hormone paradox? We’ll get to that in a minute. The benefits of intermittent fasting are numerous.

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The list includes: •

Boosting your metabolism and reducing weight gain;

• Increasing insulin (a fat-storing hormone) and leptin (a fat- releasing hormone) sensitivity, which helps decrease the risk of such nasties as diabetes, heart disease, and even cancer; •

Increasing ghrelin levels (your hunger hormone) to reduce overeating as well as to promote the production of HGH, which is an essential fat-burning hormone; and

•

Helping prevent inflammation as well as free-radical damage.

These benefits, when combined with healthy sleep habits and exercise such as HIIT, can be deployed to conquer the hormone paradox and get you on your way to becoming a fat-burning machine.

How to Get Going with Intermit tent Fasting OK, there are some simple rules we need to follow. Before you transition to an intermittent fasting eating plan, I want you to be well underway on a healthy diet plan I outlined earlier for a minimum of four few weeks. I want the healthy eating patterns to take root. Too many changes at once is a recipe for failure. We want small incremental changes performed in a consistent manner. Let me repeat: We want additional minor modifications conducted in a consistent manner. Patience, grasshopper! Trying to accelerate this process will only end in defeat. There are several intermittent fasting schedules you can deploy or combine: • • • •

Fast for 48 consecutive hours once or twice per month. Fast for 24 – 36 hours once or twice per week. Alternate day 24-hour fasting. Daily 16 hours of fasting and 8-hour eating window. 81


Let’s ease into this technique. By far, the easiest transition will come in the 16/8 intermittent fasting schedule. Why? You will be asleep for eight of your 16 hours of fasting. It’s a no-brainer! Get your 8 hours of sleep and then all you will have is an 8-hour fasting window during the day. This is the easiest to schedule, the most natural to time with your workouts, and the easiest to work in with your busy business and social calendars.

Here’s my 16/8 intermittent fasting schedule: 04:00

Wake up

04:30

Meditation and Visualization

05:00

Workout (Bonus! Fast workouts will accelerate your fat loss.)

07:00

Begin the day

10:00

Break Fast

18:00

Begin Fast

20:15

Bedtime

Regardless of the schedule you chose, you should build up your intermittent fasting schedule gradually. One method is to eat your first meal later and later in the day until your first meal is at lunch. The way I look at it, the first meal at which you BREAK your FAST is by definition breakfast. Be sure to have your last meal at least three hours before bedtime.

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Intermittent fasting should always be accompanied by: •

Drinking lots of water (coffee and tea are OK during fasting times, provided you use no sweeteners or milk);

•

Exercising according to how you feel (yoga is excellent on fasting days that exceed 24 hours and for the 16/8 schedule plan your meals with your workouts);

•

Taking 5 – 8 grams of a quality branch chain amino acid (BCAA) to fuel your muscles while avoiding hunger and fatigue.

I deploy a daily 16/8 intermittent fasting schedule, coupled with a once-per-month 48-hour nutritional cleanse. I have monitored my blood sugar during this cycle, and it works best for my metabolism.

What You Eat Mat ter s What you eat during your feeding period is critical! You should focus on high-quality proteins, vegetables, and healthy fats. You should avoid starchy carbohydrates and never load up on fast food whether you are fasting or not. Did I even need to say that last sentence? The best foods are always single-ingredient foods or high-quality supplements.

One Final Tip You should always listen to your body, especially women who are extremely sensitive to the hormonal changes brought on by fasting. There are other factors to consider when fasting, before and during an intermittent fasting period. They include the following:

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•

• •

•

Energy Dips – Especially when starting an intermittent fasting program, you can expect energy dips as your body adjusts to using new sources of fuel. That is why I recommend easing into an intermittent fasting program. Eating Disorders – Anyone with or susceptible to any form of eating disorder should follow the directions of a medical professional. Lifestyle – Those who are young, elderly, or pregnant, and those women who are breastfeeding require consistent nutrition to meet their lifestyle demands and should only follow the directions of medical professionals. Blood Sugar – Diabetics and those who have difficulty managing their blood sugar require balance and should exercise extreme caution when going for prolonged periods of time without food.

If your medical condition makes fasting dangerous, or if you have a cold or other ailment, then focus on getting yourself back to health before implementing or continuing a fasting schedule. Women should move a little more Success is slowly into a fasting schedule to avoid rapid mind over change in ovulation. I have found that when I am fasting, the signals my body sends are matter, so make clear and concise. Overall, intermittent it your priority fasting is a robust and powerful tool you can to succeed. deploy to take your fitness to the next level, but it’s not for everyone.

R e-Ignite Step 10: Intermit tent Fast Will Acceler ate Fat Loss Your body is primed to use fasting to reset your hormones, cleanse, and detox your body on a cellular level. Use intermittent fasting to increase energy, maximize performance, accelerate fat loss, and meet your health goals.

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“Never tell me the sky’s the limit when there are footprints on the moon.” – Paul Brandt

CHAPTER 7:

SUCCESS FOR BUSY PROFESSIONALS

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ne of the things I think about when I interview a prospective associate is how well their skills transfer to the job. It is no different when we come to our health and wellness. As professionals, we have developed communication, goal-setting, and planning skills. We know that continuous education is a nonnegotiable activity to stay current on trends and technologies. We must apply that same mindset to our health. Take the time to plan your health goals, and then work to ensure you can execute when the inevitable challenge arises. I have colleagues who seek out the nearest CrossFit facility in every city they visit. I ensure I have two workouts planned in the event that work demands overtake my day with one being a body weight workout I can do in my hotel room. Better yet, you always control the first hour of your day. Get your workout in first thing, and that way, the most significant activity will get checked off without interference.

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It is not unusual for me to travel to multiple time zones in a work week. Recalling the discussion here on circadian rhythms, you know this can be a challenge. I always try and get a super hard workout in before traveling and immediately put myself on the local time when I arrive. Does this defeat jet lag? Nothing overcomes jet lag, but it does help me reset my internal clock faster. If I am only traveling 1 – 3 hours away from home, I make every attempt not to change my body clock. Success will depend on your ability to plan and execute. That is no different from any other part of your life. Make it a priority, and success is guaranteed.

Time to R e-Ignite You are the author of this step. It’s now your journey. I pass the baton to you. The next move is the first step in your journey to Re-Ignite. This is your call to action. The pen is in your hand to define what kind of life you desire. Re-Ignite is not a six-week program, nor is it a diet plan to follow to meet a near-term goal. Re-Ignite is a way of living focused on maximizing your energy and performance, obtaining the body you deserve and leading a healthy lifestyle as we age into the best years of our lives. I am here to tell you that it’s not true what they say: You can have your cake and eat too, but in our case, we will substitute for some protein-rich cottage cheese! Your body is the most amazing instrument you’ll ever possess. It is designed to use food for fuel and medicine. Your body sleeps to regenerate, and uses daily activity to maintain every function that allows you to live, actually live the life of your dreams. Like any system, it requires understanding how these features work in concert as well as some well- timed preventive maintenance. So many people want the quick fix. You, in contrast, have chosen to acquire the necessary knowledge.

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I am honored you have picked up this book and are pursuing the study of improvement on all fronts. You are sure to benefit from this knowledge for years to come. I have one simple goal. That there is just one thing, one golden nugget that you can take away and integrate into your life that provides you with the outcome you desire. I want to hear your story. I want to share your success. I want you to stay engaged. You have now gone pro in maximizing life. Join our community and share the knowledge because we are just getting started!

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"Don’t count the days; make the days count." – Muhammad Ali

ACKNOWLEDGMENTS

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hat a journey! There have been many highs and lows in my life and so many people who have generously guided me throughout. From my parents, to Little League coaches, to teachers, to gunnery sergeants, to mentors – I am truly the culmination of all they have pumped into me. For that, I am forever grateful. First of all, I wanted to thank my wife, Kristel. Without you, I would only be a shell of the person I am now. Through the challenges and successes, I have indeed become a better human being because of your love and commitment. To my mom, who taught me to dream, no matter what. I am still dreaming, Mom! To my brother, Mike, I thank you for maintaining the faith. To my besties out there – David, Pam, Dave, Paul, and Carole – who have maintained our friendship no matter what time zone, distance, or our busy schedules, you share in this achievement. An extra special thank you to one of my WHYs, my son, Jaden. You inspire me with your love and kindness. Please, stay true to yourself, because your self is amazing! I would like to thank my publisher, Gerry Robert, and Black Card Books, whose professionalism and guidance have made a lifelong dream possible. Finally, an extra special thank you to the Black Card Books author family. Your mentorship and masterminding have been priceless.

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"Do today what other won’t so you can do tomorrow what other can’t." – Jimmy Smith

REFERENCES Chapter 1 – Mind over Matter “Understanding Your Why, Purpose, and Values.” CoachStation. N.p., Aug. 4, 2016. Web. Nov. 7, 2016. www.coachstation.com.au/ understanding-why-purpose-values. Sinek, Simon. Start with Why: How Great Leaders Inspire Everyone to Take Action. New York: Portfolio, 2009. Print. Chapter 2 – Meditation “Relaxation Techniques for Health | NCCIH.” US National Library of Medicine. US National Library of Medicine, n.d. Web. Nov. 7, 2016. www.nccih.nih.gov/health/stress/relaxation.htm. Editor-in-Chief, Harvard Health Publications et al. “Regular Meditation More Beneficial Than Vacation,” Harvard Health Blog RSS. N.p., 2016. Web. Nov. 7, 2016. www.health.harvard.edu/blog/ relaxation-benefits-meditation-stronger-relaxation-benefits-takingvacation-2016102710532. Creswell, J. David et al. “Alterations in Resting-State Functional Connectivity Link Mindfulness Meditation with Reduced Interleukin-6: A Randomized Controlled Trial.” Biological Psychiatry 80.1 (2016): 53 – 61. Web. www.biologicalpsychiatryjournal.com/article/S00063223(16)00079-2/abstract.

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Chapter 3 – Importance of Sleep “Sleep – Effects of Experimental Sleep Restriction on Weight Gain, Caloric Intake, and Meal Timing in Healthy Adults.” Sleep – Effects of Experimental Sleep Restriction on Weight Gain, Caloric Intake, and Meal Timing in Healthy Adults. N.p., n.d. Web. 2013. www.med.upenn.edu/ uep/assets/user-content/documents/SLEEP369819902013..pdf. Publications, Harvard Health. “How Sleep Loss Threatens Your Health,” Harvard Health. N.p., n.d. Web. Mar. 2010. www.health.harvard.edu/ healthbeat/how-sleep-loss-threatens-your-health. Gooley, Joshua J. et al. “Exposure to Room Light before Bedtime Suppresses Melatonin Onset and Shortens Melatonin Duration in Humans.” Journal of Clinical Endocrinology and Metabolism. Web. Dec. 30, 2010. www.ncbi. nlm.nih.gov/pubmed/21193540. Fryer, Bronwyn. “Sleep Deficit: The Performance Killer.” Harvard Business Review. N.p., 2014. Web. Nov. 7, 2016. www.hbr.org/2006/10/ sleep-deficit-the-performance-killer. Slomski, Anita. “Meditation Promotes Better Sleep in Older Adults.” JAMA Network. Web. www.jamanetwork.com/journals/jama/articleabstract/2279708. “Plant Therapy: How Plants Can Help You Sleep Better.” Plushbeds Green Sleep Blog. N.p., 2015. Web. Nov. 7, 2016. www.plushbeds.com/blog/ author/ambermerton. Chapter 4 – Power Up with Super Foods “Eating at Fast Food, Full-Service Restaurants Linked to More Calories, Poorer Nutrition.” ScienceDaily. Web. Aug, 7, 2014. www.sciencedaily. com/releases/2014/08/140807105211.htm.

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Lustig, Robert H. et al. “Public Health: The Toxic Truth about Sugar.” Nature, International Weekly Journal of Science. n.p., n.d. Web. Nov. 7, 2016. www.nature.com/nature/journal/v482/n7383/full/482027a.html. Lenoir, Magalie et al. “Intense Sweetness Surpasses Cocaine Reward.” PLOS ONE: n.p., n.d. Web. Nov. 7, 2016. www.journals.plos.org/plosone/ article?id=10.1371/journal.pone.0000698. Conger, Krista. “Telomere Extension Turns Back Aging Clock in Cultured Human Cells, Study Finds.” Stanford Medicine News Center. N.p., 1970. Web. Nov. 7, 2016. www.med.stanford.edu/news/all-news/2015/01/ telomere-extension-turns-back-aging-clock-in-cultured-cells.html. Rode, L., B. G. Nordestgaard, and S. E. Bojesen. “Peripheral Blood Leukocyte Telomere Length and Mortality among 64,637 Individuals from the General Population.” JNCI Journal of the National Cancer Institute 107.6 (2015): n.p. Web. www.paperity.org/p/73160316/ peripheral-blood-leukocyte-telomere-length-and-mortality-among64-637-individuals-from. Garbe, James C. et al. “Inactivation of P53 Function in Cultured Human Mammary Epithelial Cells Turns the Telomere-Length Dependent Senescence Barrier from Agonescence into Crisis.” Cell Cycle 6.15 (2007): 1927 – 936. Web. www.ncbi.nlm.nih.gov/pubmed/17671422. Permanente, Kaiser. “Keeping a Food Diary Doubles Diet Weight Loss, Study Suggests.” ScienceDaily. Web. July 8, 2008. www.sciencedaily.com/ releases/2008/07/080708080738.htm. Chapter 5 – Activity and Exercise Bouchez, Colette. “Exercise for Energy: Workouts That Work.” WebMD. Aug. 7, 2009. www.webmd.com/fitness-exercise/features/exercise-forenergy-workouts-that-work#1.

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Kraemer, William J. “Endogenous Anabolic Hormonal and Growth Factor Responses to Heavy Resistance Exercise in Males and Females.” Research Gate. Web. www.researchgate.net/publication/21294733_ Endogenous_Anabolic_Hormonal_ and_Growth_Factor_Responses_ to_Heavy_Resistance_Exercise_in_Males_and_Females. Gray, A. B. “Endocrine Response to Intensive Interval Exercises.” European Journal of Applied Physiology. Pp 1. Web. www.link.springer. com/article/10.1007/BF00237784. Tabata, I. “Effects of Moderate – Intensive Endurance and High-Intensive Intermittent Training on Anaerobic Capacity and VO2max.” NIH Pub. Web. www.ncbi.nlm.nih.gov/pubmed/8897392. Lee, Hyun-Ki, “The Role of Androgen in the Adipose Tissue of Males.” World Journal of Men’s Health. We. www.ncbi.nlm.nih.gove/pmc/articles/ PMC3770848. Chapter 6 – Intermittent Fasting “Adipose Tissue as a Source of Hormones.” National Center for Biotechnology Information. US National Library of Medicine, n.d. Web. Jun. 14 2007. www.ncbi.nlm.nih.gov/pubmed/3541569. “Sex-dependent Metabolic, Neuroendocrine, and Cognitive Responses to Dietary Energy Restriction and Excess.” National Center for Biotechnology Information. U.S. National Library of Medicine, n.d. Web. Apr. 16, 2013. www.ncbi.nlm.nih.gov/pubmed/17569758. Varady, Krista A. “Alternate-day Fasting and Chronic Disease Prevention: A Review of Human and Animal Trials.” n.p., 2007. Web. July 2007. www. ncbi.nlm.nih.gov/pubmed/17616757. Intermountain Medical Center. “Study Finds Routine Periodic Fasting Is Good for Your Health, and Your Heart.” EurekAlert! N.p., n.d. Web. Apr. 4, 2011. www.eurekalert.org/pub_releases/2011-04/imc-sfr033111.php.

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Todd Judkins

Re-Ignite Your Mind and Body! Join the community and stay connected. www.facebook.com/ToddJudkinsAuthor Twitter: @toddjudkins www.linkedin.com/toddjudkins

CONTACT INFORMATION: www.toddjudkins.com Email: [email protected] Contact: 623.207.9515 Todd Judkins Author | Speaker | Consultant

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Re-IGNITe

Regain a Better Body, Better Health, and Turbo Charge Your Energy

D

o you feel weighed down with work, sluggish, and tired? Do you need an approach to getting healthy that fits with your frenetic family and work schedule? You can get a trim and toned body and boost your energy with a holistic plan that focuses on nutrition, sleep, meditation, and exercise. Re-Ignite: Regain a Better Body, Better Health, and Turbo Charge Your Energy shows you how to recalibrate your lifestyle for a healthier you. In these pages is a simple 10-step plan, backed up by the latest science, to set you on the path to better nutrition, revitalizing sleep, and exercise. Align your mind and body through meditation. Identify food culprits that lower energy and increase health risks, and exchange them for superfoods that boost energy and burn fat. Learn about the role of carbohydrates in your diet, and use supplements to enhance your well-being. Pinpoint everyday activities that can raise your energy level, and practice high-energy interval training to get fit. You can find everything you need to transform into a new YOU in Re-Ignite!

Todd Judkins

is an Arizona-based author, speaker, and wellness consultant. He served as a naval officer and achieved success in the corporate world. But he paid the price. For 20 years, Todd ascended the corporate ladder as a high-powered consultant with a fancy title, traveling up to 180,000+ air miles per year. But he gradually became sick, tired, sleep-deprived, and overweight—a 40-year-old road warrior. Todd soon realized he had traded health and wellness for a prestigious corporate position and in the process sabotaged his physical well-being, energy, and mental health. So he began to climb, step by step, back to health and wellness. This required him to scrutinize his entire lifestyle. Searching for more than a workout routine and a vow to eat salads, he came up with the approach that he shares in Re-Ignite: Regain a Better Body, Better Health, and Turbo Charge Your Energy. The plan involves controlling stress levels, mastering the art of sleep, and making physical fitness a priority—all based on a powerful nutritional foundation of superfoods.

Scan this code to receive a FREE consultation on “The Re-Ignite Secret Sauce: Game Changing Sleep Hacks and Meditation Practice” with the author. (Value: $279) www.toddjudkins.com

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