V I G OR 7 Days to Unl i m i t e d E n e r g y , F o c u s a n d We l l - B e i n g .
by Shawn M. Talbott, Ph.D., LDN, FACSM
VIGOR ∞ 7 Days to Unlimited Energy, Focus and Well-Being.
Introduction Important Note The material in this book is intended to provide a review of information regarding the effects of stress and hormone levels on health. Every effort has been made to provide accurate and dependable information. The contents of this book have been compiled through professional research and in consultation with health professionals. However, health professionals have differing opinions, and advances in medical and scientific research are made very quickly, so some of the information may become outdated. Therefore, the publisher, authors, and editors, as well as the professionals quoted or cited in the book, cannot be held responsible for any error, omission, or dated material. The authors and publisher assume no responsibility for any outcome of applying the information in this book in a program of self-care or under the care of a licensed practitioner. If you have questions concerning your nutrition or diet, or about the application of the information described in this book, consult a qualified health-care professional. Acknowledgments The process of writing and revising Vigor has been a constant project for me over the past several years. My experiences during this period as an educator, textbook author, university professor, clinic director, and researcher have helped me to refine and expand my thinking about the impact of stress on health and well-being. Most of all, I would like to acknowledge that this book would not have been possible without the invaluable participation over the years of the thousands of participants in my lifestyle programs and seminars. These participants were just like you in many ways: intelligent and curious people who were too busy and too stressed and who were thinking that they needed to do something to get their lives (and bodies) under control. For these folks, the concepts of “Metabolic Balance” and “Vigor” provided the education and the answers they needed to regain the control they were looking for. I owe each of them a huge THANK YOU for helping me to refine my thinking into the research-proven yet “reallife” approaches that you will read about in the coming pages. page
Introduction
In addition, I need to thank my most important advocate and supporter of all—my loving wife and best friend, Julie Talbott. In putting together this book and continually refining my lifestyle programs, I was often at risk for not following my own advice about controlling my stress and balancing my own biochemistry. Despite believing that depriving myself of sleep or drinking too much coffee or skipping a workout might increase my short-term productivity, I also knew quite clearly that these practices would certainly disrupt my own metabolic balance and do “bad things” to me in the long run. Luckily, Julie was always there to provide extra reinforcement and willpower to help me do the right thing and to “follow your own advice!” (her words, including the exclamation point). Julie provides the same balance to my work that she has forever provided to our relationship and to my life—and for that I dedicate this book to her. What Is Vigor? Chances are, if you’re like most other people living in any industrialized country anywhere in the world, your daily routine is hectic and stressful, you suffer from constant fatigue, you rarely sleep well, you continue to gain weight, and you’re at least occasionally moody. In fact, you may be experiencing what we often refer to in psychology research as “burnout.”
“Burnout Psychology researchers describe the opposite state of as something called “Vigor,” which is defined as “a 3-tiered sustained mood state characterized by physical energy, emotional energy, and mental focus.
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Psychology researchers describe the opposite state of Burnout as something called “Vigor,” which is defined as “a 3-tiered sustained mood state characterized by physical energy, emotional energy, and mental focus.” As such, Vigor is a true measure of wellness because it encompasses much more than simply feeling “energetic” or being in a “good mood” or having a “sharp” mind. People with high Vigor scores are those “can-do” individuals who feel like getting things done
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VIGOR ∞ 7 Days to Unlimited Energy, Focus and Well-Being.
– they’re motivated – and for lots of people, “Vigor” is a state that they have not experienced in many years. Feelings of low Vigor are common in our modern stress-filled world. Millions of us succumb to chronic stress and end up feeling “tired, stressed and depressed” because of specific metabolic imbalances (specifically, disruptions in hormones like cortisol and testosterone, and neurotransmitters like dopamine and norepinephrine) that lead to feelings of reduced Vigor. Can You Restore Vigor? Yes! However, very few people outside of the research community have ever even heard of “Vigor” or have any idea that you can achieve it naturally by restoring metabolic balance (the balance between hormones and enzymes and neurotransmitters that have become disrupted by chronic stress). We can attempt to temporarily “reduce” fatigue with an energy drink or other stimulant, but that approach does not restore Vigor. Instead, energy drinks and related options are inadequate solutions
“sociate True Vigor goes much beyond what most people aswith energy/fatigue—it really gets to the heart of how people want to feel. ” because they do not address the underlying cause of low Vigor (metabolic imbalance). In fact, not only do energy drinks not restore Vigor, they are more likely to increase tension and anxiety (two other indications of “mood state” that we can measure in our studies). True Vigor goes much beyond what most people associate with energy/fatigue—it really gets to the heart of how people want to feel. Vigor in Ancient Medicine The modern scientific description of Vigor can be compared to the ancient descriptions of vitality and wellness from traditional medicine systems around the world. In every ancient culture, there typically has been a common belief that true health stems from a strong “life
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Introduction
force” in the body. Other names for this life force, or Vigor, include:
• Qi (traditional Chinese medicine; pronounced “chee”) • Ki (Kampo/Japanese medicine) • Prana (Ayurvedic/Indian medicine) • Ka (Egyptian medicine) • Mana (Polynesian medicine) • Pneuma (ancient Greece)
Validating Vigor: Profile of Mood States (POMS) Chronic stress—and the underlying metabolic disruptions that it leads to—undoubtedly plays a major role in many of today’s modern diseases, particularly depression, chronic fatigue, anxiety, fibromyalgia, and obesity. In fact, according to the Centers for Disease Control and Prevention and the World Health Organization:
• 80% of North Americans have enough daily stress to cause health problems • Stress contributes to half of all illnesses in North America • 70-80% of all doctor visits are for stress-related illnesses • More than half of all deaths before age 65 result from stressful lifestyles
The good news is that by naturally restoring metabolic hormone balance, we can dramatically reduce feelings of stress, cut fa-
“riesOver the past 6 years, our group has conducted a seof human clinical studies in “stressed” volunteers, as short as 1-week and as long as 12 weeks, where we have been able to significantly improve Vigor by 2530% (following a restoration of metabolic balance).
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tigue and depression by half, boost physical and mental energy, and significantly improve Vigor. In the lab and clinic, we measure Vigor using a scientifically-validated research tool called the Profile of Mood States survey (POMS). The POMS has been used in more than 3,000 research stud-
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VIGOR ∞ 7 Days to Unlimited Energy, Focus and Well-Being.
ies, making it the true “gold standard” for assessing changes in mood state and Vigor following different interventions. Improving Vigor (Restoring Metabolic Balance) Over the past 6 years, our group has conducted a series of human clinical studies in “stressed” volunteers, as short as 1-week and as long as 12 weeks, where we have been able to significantly improve Vigor by 25-30% (following a restoration of metabolic balance). This means that although chronic stress disrupts metabolic balance, we now know that restoring metabolic balance helps to improve feelings of Vigor quickly (within 1 week) and that those changes persist for months thereafter – indicating a unique and lasting improvement in overall well-being that is far superior to the fleeting and temporary effects of energy drinks and related products. These clinical trials have been presented at some of the top peer-reviewed scientific conferences in the world, including: • • • • •
American College of Nutrition American College of Sports Medicine The Obesity Society International Society for Sports Nutrition American Society for Nutrition
In addition to significant improvements in Vigor, our studies also demonstrate that restoring metabolic balance (by a factor of 15% to over 400%) improves overall “Well-Being” (also known as “Global Mood State”) by more than 20% and reduces both Fatigue and Depression by nearly half. Remember that we can temporarily “reduce fatigue” with an energy drink or other stimulant - but that would not increase Vigor and results in a trade off between reduced fatigue (good) and increased tension/anxiety (not good). True Vigor goes much beyond what most of us associate with energy/fatigue - it really gets to the heart of how people want to feel. As indicated above – the term “Vigor” is the opposite of “Burnout” (physical fatigue / emotional exhaustion / cognitive weariness) – that many people will (unfortunately) recognize as how they
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feel on a regular day-to-day basis (“tired/stressed/depressed”). Back in 2001, when I first started lecturing and writing about the detrimental effects of stress on health, I started off many of my seminars by asking members of the audience three simple questions: Question #1 = Got stress? As you might imagine, almost every hand in the audience goes up because our modern lifestyles have most of us completely frazzled on a daily basis. Population statistics tell us that as many as 65%-90% of the American population has enough stress to result in a “detrimental health outcome” (meaning a “stress-related disease”). Scientific and medical organizations around the world, including the American Psychological Association, the Centers for Disease Control, the World Health Organization, the American Institute for Stress), and even the United Nations (through its International Labor Organization) have identified “chronic stress” as a worldwide public health epidemic – so being “over-stressed” is clearly more than just another American affliction. Question #2 = Do you get less than eight solid hours of restful sleep every night? Again – almost every hand in the audience goes up. The National Sleep Foundation tells us that the average amount of nightly sleep is 6.5 hours – or about 1-2 hours less than what most of us really “need” to feel and perform at our best. Sleep researchers from the University of Chicago have shown (in multiple studies) that “short sleepers” (getting 6.5 hours nightly) have disrupted metabolic balance (elevated levels of cortisol, insulin, and glucose) – basically putting them at risk for diabetes and obesity because of the “stress” of a few hours of lost sleep. Question #3 = Are you aging? This question is my way to both get a laugh from the audience and to illustrate an important point. First of all, the laugh comes because everyone knows that they’re aging (100% of the hands should go
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VIGOR ∞ 7 Days to Unlimited Energy, Focus and Well-Being.
up) and they think there is nothing they can do about it (we can slow some aspects of the aging process, but we can’t “stop” it). People are surprised to learn, however, that the very process of “aging” represents a “stress” on the body because of the slow and progressive disruption of metabolic balance that occurs year by year as we age (cortisol levels rise and testosterone levels fall about 1% each per year after your mid30s). Eventually, we all “age” ourselves into metabolic imbalance – but stress exposure and sleep loss accelerate the process and lead us (faster) to a state of low Vigor where we feel more tired, more depressed, and more confused. Biochemistry Drives Emotions One of the most important concepts that I try to convey to my audiences is that “biochemistry drives emotions” and vice-versa. The reason that we “feel” a certain way is because of our underlying biochemistry – so the degree to which we’re exposed to cortisol or dopamine or serotonin or insulin or hundreds of other “signals” in the body – will influence our feelings of energy, happiness, mental clarity, creativity, appetite, and motivation (among many others). Think
“of The reason that we “feel” a certain way is because our underlying biochemistry – so the degree to which we’re exposed to cortisol or dopamine or serotonin or insulin or hundreds of other “signals” in the body – will influence our feelings of energy, happiness, mental clarity, creativity, appetite, and motivation (among many others).
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about how we feel when we’re under stress. We tend to eat more (and eat more junk) and exercise less. We tend to be constantly tired during the day—and yet we can’t relax enough to get a good night of sleep. You might find it interesting to know that stressed-out people also have more heart attacks, more depression, more colds, and less sex. I cannot think of a more dismal picture—and stress-induced disruptions in our internal biochemistry are at the root of it all.
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Here is a very short list of some of the most common “stressrelated” diseases. I periodically update this listing for my lectures to other health professionals to alert them to the fact that most of their clients and patients are suffering from stress-induced “metabolic imbalance” diseases that are not being adequately addressed by prescription drugs (antidepressants, sleep drugs, and ADD/ADHD drugs). Stress-Induced Metabolic Disruption Alterations in brain neurochemistry (dopamine/serotonin/norepinephrine) Suppression of immunecell number/activity Elevated cholesterol levels Elevated triglyceride levels Elevated blood pressure Impairment of nerve signal transmission Physical atrophy of brain cells Increased appetite Accelerated muscle catabolism Suppressed fat oxidation Enhanced fat storage Accelerated bone resorption (breakdown) Reduced bone formation Reduced levels of testosterone Insulin resistance Elevated blood-sugar levels
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Condition Caused Depression, Anxiety, ADD/ADHD, Chronic Fatigue, Fibromyalgia Frequent Colds/Flu Increased Cancer Risk Heart Disease
Scientific Citations (March 2010) 22,491
9,651 4,604
Memory Problems Brain Fog Dementia
3,169
Obesity
2,694
Osteoporosis
2,675
Suppressed Libido (sex drive) Diabetes
1,439 1,203
VIGOR ∞ 7 Days to Unlimited Energy, Focus and Well-Being.
How is it that something as simple as stress can cause so many problems—from depression to heart disease to weight gain? The reason is because a chronic stress response, such as the one we mount every day when faced with deadlines, traffic, money concerns, family conflicts, irritating coworkers, and other worries, causes an immediate and profound change in a variety of hormones in our bodies – and those hormones are distributed throughout the entire body where they influence the function of every organ and cell in the body. Perhaps the biggest problem with chronic stress is the fact that its initial effects are so subtle: Cortisol goes up and testosterone goes down, and before you know it you have a few extra pounds of weight, a slight reduction in energy levels, a modest drop in sex drive, and a bit of trouble with memory. Much of the time, we simply brush these effects off as “normal” aspects of aging. However, as you’ll read about in Vigor, these are actually the earliest signs of depression, chronic fatigue, fibromyalgia, obesity, diabetes, impotence, dementia, heart disease, cancer, and many related conditions. Indeed, stress is emerging as a key factor in the very process we all recognize as “aging.” I feel very strongly—in fact, I am certain—that once you understand the relationship between modern stressors, your metabolic balance, and its effects on your long-term health, you will be motivated to do something about getting your metabolism back into balance. ...once you understand the relationship between mod- ern stressors, your metabolic balance, and its effects
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on your long-term health, you will be motivated to do something about getting your metabolism back into balance.
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But first, let’s see if you qualify for the program: Let’s check your exposure to stress and your risk for falling into the trap of Metabolic Imbalance and low Vigor with a simple Vigor Self-Test. Unless you are fully attuned to listening to your body, as an elite athlete may be accustomed to doing, it can be very difficult to read the telltale signs associated with stress-induced health problems, such as those described in the preceding few paragraphs. Therefore,
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it may be helpful to gauge your overall exposure to stress using the simple questionnaire presented below. We have used this questionnaire for several years to measure stress levels and the degree of Metabolic Imbalance in our research study subjects. Vigor Self-Test Directions: • For each question, write your score in the corresponding column. • For each answer of “Never/No” – give yourself zero (0) points. • For each answer of “Occasionally” – give yourself one (1) point. • For each answer of “Frequently/Yes” – give yourself two (2) points. • For the last question (#16) – SUBTRACT 1 point for each of the words that closely describes how you have been feeling during the past TWO WEEKS. Question – “How Often Do You…” 1. ____ Experience stressful situations? 2. ____ Feel tired or fatigued? 3. ____ Get less than eight hours of sleep? 4. ____ Feel anxious/depressed? 5. ____ Feel overwhelmed or confused? 6. ____ Have a low sex drive? 7. ____ Put on weight around the belly? 8. ____ Diet to lose weight? 9. ____ Attempt to control your body weight? 10. ____ Pay close attention to the foods you eat? 11. ____ Crave carbohydrates (sweets or breads)? 12. ____ Experience problems concentrating? 13. ____ Experience tension headaches? 14. ____ Experience digestive problems or heartburn? 15. ____ Get sick or catch colds/flu? SCORING (add above numbers #1-#15) ________ points 16. ____ Feel Lively, Active, Energetic, Cheerful, Alert, Full of pep, Carefree, or Vigorous (one point for each, 0-8 total)? TOTAL (subtract total for #16 from total for #1-#15) ________
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VIGOR ∞ 7 Days to Unlimited Energy, Focus and Well-Being.
Vigor Index 0–5 points High Vigor (Low Risk of Metabolic Imbalance) You are cool as a cucumber and have either a very low level of stress or a tremendous ability to deal effectively with incoming stressors. Keep doing what you’re doing! 6–10 points Average Vigor (Moderate Risk of Metabolic Imbalance) You may be suffering from an overexposure to stress, an overactive stress response, and are at moderate risk of having a chronic metabolic imbalance leading to reduced Vigor. You should incorporate anti-stress strategies into your lifestyle whenever possible to maintain (and improve) your Metabolic Balance and Vigor—but don’t stress out about it! Greater than 10 points Low Vigor (High Risk of Metabolic Imbalance) The bad news is that you’re almost definitely suffering from an overactive stress response, chronically disrupted metabolic balance, and a low state of Vigor—and you need to take immediate steps to regain control. The good news is that you’re not alone – there are literally millions of people in the same situation. Consider the fact that virtually anybody who experiences stress on a regular basis, or gets less than eight hours of sleep each night (or is simply aging), is on the fast track to metabolic imbalance. This is not to say that people with Low Vigor scores are going to keel over tomorrow from metabolic imbalance—nor does it mean that the rare folks with High Vigor scores will necessarily live to a ripe old age. What it does mean is that each of us can benefit from targeted steps to maintain (or restore) our Metabolic Balance and improve our individual state of Vigor. Sometimes your approach needs to be more focused (such as during times of particularly high stress), while at other times you’ll have less stress in your life and you can let your attention to metabolic balance wander a bit (such as during your vacation to Tahiti).
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The bottom line is that living in the twenty-first century brings with it a certain amount of unavoidable stress—and with that stress comes a certain degree of disrupted metabolism (such as elevated cortisol levels and suppressed testosterone levels). It is how we deal with that stress and what we do to control those hormone levels that can make all the difference when it comes to our long-term health and
“control It is how we deal with that stress and what we do to those hormone levels that can make all the difference when it comes to our long-term health and how we feel on a daily basis.
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how we feel on a daily basis. So keep reading. Whatever your score on the Vigor Self-Test, this book was written for you to help you improve your overall health – and feel better while you’re doing it.
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Are you among the millions of North Americans feeling Tired, Stressed, or Depressed? If you’re like most people living in over-stressed North America, your daily routine is hectic and stressful, you suffer from constant fatigue, you rarely sleep well, you continue to gain weight, and you’re at least occasionally moody. In short, you are lacking in something that psychology researchers call “Vigor”
“Vigor” is defined as “a 3-tiered sustained mood state characterized by physical energy, mental acuity, and emotional well-being” Vigor is a true measure of wellness because it encompasses much more than simply feeling “energetic” or being in a “good mood” or having a “sharp” mind. People with high levels of Vigor are those “can-do” individuals who feel like getting things done – they’re motivated – and for lots of people, “Vigor” is a state that they have not experienced in many years. For the last 10 years, Nutritional Biochemist & Exercise Physiologist, Dr. Shawn Talbott has been educating audiences about the detrimental health effects of chronic stress and how to improve the way we feel and perform on a daily basis. His work has been presented at many of the top International research conferences in the world – and that work is summarized here to help you improve your health in the future – and to help you feel better NOW! Dr. Talbott’s newest book, Vigor – 7 Days to Unlimited Energy, Focus, and Well-Being encapsulates a decade of learning into a simple yet powerful program that can counter the effects of chronic stress to help you:
• • • • • • •
Restore “Balance” in Your Body Improve Vigor (Mental/Physical Energy) Reduce Fatigue Alleviate Depression Sharpen Mental Focus Lose Weight Manage your Risk of Diabetes, Cancer, & Heart Disease
About the Author: Dr. Shawn Talbott holds a MS in Exercise Science (University of Massachusetts, Amherst), a PhD in Nutritional Biochemistry (Rutgers) and is a graduate of the Entrepreneurial Masters Program (EMP) from the Massachusetts Institute of Technology). He has taught at the University of Utah (Nutritional Sciences Dept) and worked with elite athletes at the United States Olympic Training Centers (OTC), US Ski & Snowboard Association, and US Track & Field Association as part of the OTC’s Performance Enhancement Team (PET). Dr. Talbott maintains an active lifestyle research program near Salt Lake City, where he develops programs to boost Vigor and help people Look, Feel, and Perform Better. ISBN 978-0-557-39692-4
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Learn more at www.VigorBook.com 9 780557 396924