Often, when setting out on a transformation journey, it can be easy to adopt a run before you can walk mentality.\r\n\r\nWhat do I mean by this?\r\n\r\nMost people will look to address their nutrition and their training first. It’s understandable since they probably have the greatest impact on altering your body shape.\r\n\r\nHowever, what many don’t realise and/or simply ignore, is the importance of laying the foundations for health. A general phrase I have stuck by in my time as a coach has been:\r\n\r\nYou can’t achieve fitness without health.\r\n\r\nIf you wish to be successful in achieving and sustaining a result, you need to consider the holistic approach to health.\r\n\r\n1. Stress Management\r\nA simplistic breakdown of stress is this: your body secretes glucocorticoids (stress hormones) in times of stress. There are many forms of stress and regardless of the severity of the stressor or where it comes from, the body responds in the same way.\r\n\r\nWe have this secretion of glucocorticoids, which in the moment, play a pivotal role of preparing us for ‘fight or flight’.\r\n\r\nNonetheless, it is their effect after the stressor that impacts us mostly in terms of achieving our desired result. A few hours after a stressor has occurred, glucocorticoids remain present in the body and cause the body to want energy! Simply put, the experience of stress is a costly activity for the body and in order to recover, it needs energy & fast! Therefore, it is human nature to crave high fat & sugary foods to replenish this energy quickly.\r\n\r\nTherefore, if you are someone who is chronically stressed, your decision making around food is likely to be poor & you are likely to experience greater feelings of hunger and cravings at certain times across your day.\r\n\r\n2. Sleep\r\nBuilding on the point of stress management, sleep also plays a pivotal role. In fact, to be more specific, the quality of sleep and our ability to achieve deep sleep is what matters most.\r\n\r\nSleep deprivation unfortunately leads to heightened stress levels and the exact response outlined above. When sleeping, our body will move through 5 stages (inc. REM), but it is stage 3 and 4 that should be considered most important. Stage 3 & 4 sleep (also known as slow wave sleep) is required for energy restoration & is needed to restock stores of glycogen in the brain. To achieve this, glucocorticoid (stress hormone) secretion is actually inhibited!\r\nTherefore, if you are someone who is often sleep deprived, this opportunity to restore the energy required by your brain & to ‘switch off’ stress hormone secretion is lessened. As a result, you will probably suffer with heightened stress levels and in-turn more likely to make poorer choices around nutrition. Not only that, but you’ll also likely suffer with brain fog and feelings of lethargy across your day.\r\n\r\n3. Nutrition\r\nYes, nutrition of course plays a role too, and this shouldn’t be forgotten.\r\n\r\nNowadays, the fitness industry is full of coaches and influencers spouting a IIFYM (If It Fits Your Macros) approach or Intuitive/Flexible eating approach. Despite the advantages that accompany these strategies, it is important to note that the quality of food consumed is still an important factor and will impact feelings of satiety.\r\n\r\nNot all food is created equal. We will often talk about calories and the big 3 macronutrients (carbs, fats and protein) but micronutrition (in the form of vitamins, minerals, zoo-nutrients and phytonutrients). Unfortunately, processed foods are absent many of these essential micronutrients and because of this, our likelihood of developing nutrient deficiencies is increased. Addressing our balance towards our diet & ensuring good hydration must not be ignored.\r\n\r\nTherefore, a well-balanced diet that includes plenty of fruits and vegetables as well as an array of protein, carbohydrate and dietary fat food sources will help towards your general energy levels and satiety across each day.\r\n\r\n\r\nConclusion\r\nDon’t ignore the smaller details.\r\n\r\nYou can’t achieve fitness without health.