Coach Alicia Fong

Just another weblog

Health tip for week July 4th

Sleeping 8 hours a night helps you lose weight

A client asked me recently if lack of sleep affects his training performance even though he doesn’t feel tire at the time of training.  The answer is YES, definitely.  Just because you are not tired at the time, it doesn’t mean that it doesn’t screw up your body (to be more specific, your hormones).  Sleeping is the main key to fixing many health issues.

“Consistently skimping on sleep for even a week or two can have the same impact on our mood and performance as missing two full nights of sleep,” says Donna Arand, Ph.D., clinical director of the Sleep Disorders Center at Kettering Medical Center in Dayton, Ohio.  “Plus, it puts you at risk for diabetes and heart disease.”

A recent survey indicates that more than 60% of Americans have average less than 7 hours of sleep.  Ideally, 8 hours of sleep is good.  Missing 30 minutes to 1 hours can surprisingly lead to weight gain because your metabolism starts slowing and hormonal changes boost appetite and cravings.

If you miss 1 or 2 hours sleep, your mood will tank and often lead to anxiety, stress and/or depression.  Other research shows that after a couple nights of only 4 or 5 hours of rest, memory and attention span notably worsen.

If you miss 3 to 4 hours sleep, our heart rate and blood pressure spike.  There’s also evidence that sleeping only 4 hours a night for just six days can impair your body’s ability to regulate blood sugar; therefore, more cravings and weight gain.

For many of our functional medicine’s patients, getting them to sleep better (at least 8 hours a night) eliminates more than half of their health issues.  One thing I noticed from our clients/patients who weren’t getting enough sleep was they had adrenal burn out or adrenal fatigue, which all lead to low cortisol and low testosterone.

So make sure you get yourself a good quality sleep every night.  Here are some suggestions:

1) Go to bed before midnight, (ideally before 10 pm) because between 10 pm to 2 am is the optimum time for hormonal regulation and repair process, everything that involves recovery.

2) Don’t work out at night because it raises cortisol and disrupts the sleeping pattern.

3) Don’t drink any drink containing caffeine such as tea, soda and coffee.

4) Turn all lights off, including computers.  Any small light can disrupt your sleep throughout the night.

5) Read a boring book (textbook) before going to sleep.

6) Drink chamomile tea.  It soothes and calms you down.

7) Take some supplements that help your sleep like melatonin, 5-HTP, and Gabba.

I hope these tips help. Getting a good night sleep makes your day goes by faster and your mood will be good.

“Stop sneaking by. Getting too little sleep is only cheating yourself”.





July 6, 2011 Posted by | Uncategorized | , , , , , , , , | 1 Comment

Health tip for week Nov 15th

Hi everybody-

First, I want to apologize for not able to write a health tip last week.  There were too many things going on my personal life and at work.  For those who didn’t read the newsletter, we are remodeling the gym so part of the gym was in construction last week.  It is almost done and coming together nicely very soon. I will have photos to share soon.

Ok. So this week’s health tip is to discuss “FUNCTIONAL MEDICINE”. What is exactly functional medicine?

I attended a seminar in San Diego this past weekend and it was about Functional Medicine and Clinical Testing.  My gym offers this service and so I decided to attend the seminar to learn more about it.  Not many people know what this is. I never heard of it until I met my husband.  Functional Medicine is really traditional medicine where you treat the causes and not the symptoms.  Modern and conventional medicine has been about treating the symptoms and illness.  Functional medicine goes more in depth and beyond the symptoms to determine what is causing that person to be sick and/or to have symptoms.  By treating the cause, you cure or eliminate the symptoms.

It is really a very simple concept that most doctors missed.  How often do you go to the doctor and tell them that you can’t sleep to simply learn that your doctor prescribes you ambient or some other  sleeping medication?  How about doctors prescribing you antibiotics for an infection or some sort of pain killers for headaches or any pain?  Have they ever told you what is causing the headaches, why you are always tired, why can’t you lose weight, etc……?

What makes functional medicine even more unique and better is that the doctors look for nutrition and diet as first choice to cure the causes, natural supplements as second choice and use prescription drugs as last resort.  It is all about having/maintaining a long-term good health and illness prevention.

Here are some real cases discussed over the seminar:

  • Using specific amino acids can cure depression and bio-polar.
  • Fixing a person’s thyroid helps lose 20 lbs in weight, something that person struggles for years.
  • A 35-year old girl was prescribed medication for rheumatoid arthritis.  By repairing her GI tract, she came off from the medication and was back to be 95% before she got arthritis.
  • Giving fatty acids along with minerals and vitamins reduced inflammation and cure many auto-immune illness.

It is amazing how a clinical testing can give you so much information about your health.  By simply fixing and improving your amino acids, vitamins, minerals and fatty acids deficiencies, you can get rid of most of your symptoms and illness.   Repairing adrenals, thyroids and GI tract will improve your health by at least 70%.  All of our clients who went through our functional medicine have had a whole lifestyle change for the better and are much happier and healthier.  All of our clients don’t want to go back to their all old bad habits because they notice how well they feel now and what a difference it has made in their lives.

If you are interesting in learning more about this service, please don’t hesitate to contact us at or google it. There are lots of information online about functional medicine.  Please, spread the word about this method as I strongly believe this is the way medicine should be.  And all doctors should practice this.

November 15, 2010 Posted by | Uncategorized | , , , | 2 Comments