The Fat Loss TroubleshootThis is your place to troubleshoot your fat loss problems from nutrition to training. This section is led by Leigh Peele, author of "The Fat Loss Troubleshoot," the ultimate fat loss manual. If your results have slowed or stalled this is the place to come for advice for all your fat loss needs.
Leigh, just wondering if you work with people that have sleep apnea and if so do you have any specific suggestions on how to handle the exhaustion so that I can be active but not overtrain? Napping is very difficult during the week days, I work full time. Soon I will be getting a dental appliance that is designed to keep the airway open and improve sleep quality. I hope it helps. The breathing machine did not work for me.
I purchased the Fat Loss Troubleshoot package about 2 weeks ago.
I am 48 yrs old, female 5' 2" appx 135 lbs. I have been doing both strength and cardio work for over 20 years and enjoy both.
After reading all of the info in FLT it is clear to me that I have been over training, under resting and over eating. I will listen to my body better now.
I ordered a Go Wear Fit and should have it today so soon I will have a
good idea of my calorie burn.
I am currently in the 2nd week of Metabolic Repair. It is nice to rest more and I am feeling better, less tired and a lot less body aches. The carb cravings have reduced a lot too. My goal is to maintain muscle and lose about 10 to 15 lbs.
Thank you for putting together the FLT info, it finally clicked to me how important REST is and how much better I feel with more rest.
Why didn't the CPAP work for you? Because that SERIOUSLY helps with the exhaustion by actually reducing the number of apneas throughout the night. Were you not compliant? Did you try other mask options than just whatever standard one they may have given you? It's pretty much the best actual solution out there.
Those breathing nasal strips can help some, and you may want to try a decongestant as well … like a claritinD or nasonex or the like and see if it helps clear up the airway any… that's sometimes an additional culprit… esp if you've developed minor allergies you don't realize. Sleeping propped up a bit, like on a wedge pillow under your upper body, can also help.
Other things to look into. How are your vitamin levels? B-complex, D… your iron levels… ?
All the suggestions I'd make, especially sleeping propped up, are things Aoife already covered, but I just wanted to say I really sympathize. I used to have really bad sleep apnea and like you I could not tolerate the CPAP. (I actually got less sleep with it than without it. And that's saying something!) I remember that constant exhaustion all too well and I hope the dental appliance does the trick for you.
__________________
"Time and patience are the 2 elements that most people don't include in their plans."
-Alan Aragon
"The scale simply tells you how much the earth loves you on a particular day."
-Ogedei (Keith)
I got less sleep using the VPAP machine. Tried a mask and nose pillows, neither one worked. After 3 months of trying the machine I was more exhausted than without it and it was causing panic attacks so not the solution for me. It doesn't work for everybody. I currently use nasonex which give some relief.
Do you still have sleep apnea?
I also had central or brain apneas during the sleep study where I wore a CPAP which is why the tried a VPAP which has variable air pressure.
I have less apneas when sleeping on my left side to I try to do that and use a pillow that keeps me propped up.
Cindy
Quote:
Originally Posted by CloveApple
All the suggestions I'd make, especially sleeping propped up, are things Aoife already covered, but I just wanted to say I really sympathize. I used to have really bad sleep apnea and like you I could not tolerate the CPAP. (I actually got less sleep with it than without it. And that's saying something!) I remember that constant exhaustion all too well and I hope the dental appliance does the trick for you.
Do you still have sleep apnea?
I also had central or brain apneas during the sleep study where I wore a CPAP which is why the tried a VPAP which has variable air pressure.
I have less apneas when sleeping on my left side to I try to do that and use a pillow that keeps me propped up.
Cindy
I was about 95 pounds heavier at my highest weight so I was lucky that fat loss seems to have gotten rid of it.
I haven't gone in for another sleep study, but as far as I can tell it's gone. It used to be very obvious to people around me when I quit breathing at night. A friend who used to do sleep studies told me she can no longer hear me quit breathing and I no longer have that feeling of overwhelming exhaustion plus I don't wake up in the middle of the night anymore.
__________________
"Time and patience are the 2 elements that most people don't include in their plans."
-Alan Aragon
"The scale simply tells you how much the earth loves you on a particular day."
-Ogedei (Keith)
Thanks for the meds and software info. I'll look into both.
I really hope the mouth gard I helps. It is being made now and should
be ready in a few weeks.
Cindy
Quote:
Originally Posted by Aoife
Another option to help make the most of the sleep you do get (and short naps) you could try the pzizz software
Lastly, go back to your doc or sleep specialist and ask about Provigl.
I have a lot of theories about Sleep Apnea, but nothing I would feel comfortable elaborating on yet. I will say that it seems we can affect things a lot more than we seem to think via dietary habits vs physical changes. The research for it is very mixed and heavy and there is a lot, ton, of crap personal stories in the way.
Of hand my recommendation for someone dealing with this, or insomina in general would be...
-Make sure you have a healthy breathing environment in the first place. You be surprised how much this changes things.
-Take part in a daily, best if twice daily routine to stretch and increase mobility and decrease body tension.
-Lost fat if overweight
-Don't eat before bed
-Time carbohydrates early in the day and around training
-Don't overtrain, ever.
-Sleep slightly elevated
-Use a humidifier in your bedroom
-Keep inflammation down in general
-Use Melatonin pre-bed
-Practice good pre-sleep habits (only use bed for sleep or sex, no tv, no lights, etc.)
Leigh I'm looking forward to your thoughts on sleep apnea.
I have sleep apnea when I lay on my back, goes away when I sleep on my side and use a thinner pillow. I doubt there is much I can do to fix this other then a CPAP (need to get a study done) just due to the fact I pretty much have 0 neck.
Thanks for your help. Since starting the mebabolic repair 2 weeks ago I am already feeling less exhausted and less body aches. I don't wake up as tired in the mornings either. So I am thinking that my over training was a big part of the problem. Thank you so much for putting all the Fat Loss Troubleshoot books together. Finally I feel that I am on the right track to staying fit and healthy without exhaustion.
Cindy
Quote:
Originally Posted by Leigh P.
I have a lot of theories about Sleep Apnea, but nothing I would feel comfortable elaborating on yet. I will say that it seems we can affect things a lot more than we seem to think via dietary habits vs physical changes. The research for it is very mixed and heavy and there is a lot, ton, of crap personal stories in the way.
Of hand my recommendation for someone dealing with this, or insomina in general would be...
-Make sure you have a healthy breathing environment in the first place. You be surprised how much this changes things.
-Take part in a daily, best if twice daily routine to stretch and increase mobility and decrease body tension.
-Lost fat if overweight
-Don't eat before bed
-Time carbohydrates early in the day and around training
-Don't overtrain, ever.
-Sleep slightly elevated
-Use a humidifier in your bedroom
-Keep inflammation down in general
-Use Melatonin pre-bed
-Practice good pre-sleep habits (only use bed for sleep or sex, no tv, no lights, etc.)
Leigh I'm looking forward to your thoughts on sleep apnea.
I have sleep apnea when I lay on my back, goes away when I sleep on my side and use a thinner pillow. I doubt there is much I can do to fix this other then a CPAP (need to get a study done) just due to the fact I pretty much have 0 neck.
My husband had a sleep study done about 2 months ago that showed apnea when he is on his back but not when he is on his side. Since he spends the majority of his time on his side, he technically doesn't qualify as someone with apnea. But the doc was very clear ... sleep only on his side!! Also, he's lost about 10# since his knee surgery and his snoring has gotten much much better. He still has about 15ish lbs to go, but he's heading in the right direction. (He has no neck either.)
__________________
Life's a Journey ... Enjoy the Ride!
Sleep apnea/question for Leigh
Linear Mode
