James Smith has developed several calculators, including a calorie calculator, a PT calculator, and a macro calculator. It’s difficult to make a blanket statement about the accuracy of James Smith’s calculators since they each have their own unique algorithms and factors that they take into account.
However, in general, calculators developed by reputable professionals like James Smith can be accurate tools for providing estimates of certain health and fitness parameters. These james smith free calorie calculator use evidence-based formulas and algorithms to determine results based on inputted information such as age, height, weight, and activity level.
However, it’s important to note that no calculator can be 100% accurate. There are individual differences and variations that can impact the accuracy of the results, such as genetics, metabolism, and medical conditions.
Furthermore, it’s important to remember that james smith macro calculator should not replace the advice and guidance of a qualified healthcare professional, nutritionist, or personal trainer. These professionals can take into account additional james smith weight calculator factors and provide personalized recommendations based on an individual’s unique circumstances.
In summary, James Smith calculator can be useful tools for estimating certain health and fitness parameters, but they should be used in conjunction with guidance from qualified professionals and personal judgment based on individual circumstances.
Sleep rhythm and hormones
Sleep is a biological process that is essential for basic functioning, but also for optimal health. Sleep plays a critical role in brain function and systemic physiology, appetite regulation and the functioning of immune, hormonal and cardiovascular systems:
What physiological issues can we face when not well-slept?
Physiology – what substrates§ are used in a deficit, fat vs muscle mass
Appetite – the ability to adhere to a calorie deficit
Immune – increased chances of getting ill when undersleeping
Hormonal – testosterone and other vital hormones that are affected by sleep
Cardiovascular – the impacts on sleep and heart health.
Circadian rhythm: sleep hormones
So now I’m going to talk about something that all of us have – even our pets. It’s a circadian rhythm – our body’s cycle that allows us to fall asleep when we’re tired, and prompts us to wake up in the morning. It’s something that a lot of you, before reading this chapter, will have taken for granted and never realized why it is that jet lag, for example, messes us up so bad. There are two hormones you need to know about: cortisol and melatonin.
Cortisol Cortisol has a bad rep within the fitness industry (and outside of it), but I’m telling you now it’s important, and although branded as the ‘stress’ hormone, it’s actually essential for daily life and homeostasis (the condition of optimal functioning, or the ‘dynamic state of equilibrium’ within the body). Basically, for balancing things out for optimal health.
Cortisol is one of the hormones that we produce to help us get out of bed; this is known as the ‘cortisol awakening response’. Unfortunately, this is why, often, when you wake up hungover, or try to have a lie-in at the weekend, you can’t simply fall back to sleep when you want to. The rhythm plays to your advantage to get you out of bed and into work each day, and you can’t simply shut it off as easily as you can your alarm. Incidentally, you’ll note that on days you go to bed on time and don’t set an alarm, you wake up at roughly the same time. This is due to your sleep rhythm. We usually only oversleep an alarm if we’ve had a late night or have messed up our sleep rhythm through international travel.
Throughout the day, cortisol maintains blood glucose (aka blood-sugar levels). In addition to its paramount role in normal daily function, it is a key player in the stress response. In the presence of a physical or psychological threat, cortisol levels surge to provide the energy (and substrates) necessary to cope with stress-provoking stimuli or to escape from danger – otherwise known as the ‘fight-or-flight’ response.
Unfortunately, in the modern world it is quite common for this hormone to do its job more than it should. Social media, worrying about emails, things popping off in the group chat on WhatsApp – even when you come home to watch a gripping TV series.
These all play into your hormonal response from cortisol, which can make it difficult to fall asleep. I talk about Brazilian jiu jitsu later on in the book, but it’s worth noting that a lot of people struggle to fall asleep after sparring because of the adrenal/cortisol response making it harder to get enough good-quality sleep. So to conclude, cortisol is good. Without it, we couldn’t try to outrun a bear or simply wake up in the morning. ‘Managing’ your cortisol is about as stupid as managing your insulin (as long as you’re not Type I diabetic, that is).
James Smith-Personal Fitness Trainer
James Smith is a well-known personal trainer and fitness coach based in the UK. He has gained a large following on social media, particularly on Instagram and YouTube, for his straightforward approach to health and fitness, often challenging mainstream ideas and advocating for evidence-based practices.
James is known for his no-nonsense approach to training and nutrition, emphasizing the importance of consistency and adherence to a sustainable lifestyle rather than quick-fix solutions. He has written several books on fitness and nutrition, including “Not a Diet Book” and “The Grind Bible”, which have become popular among his followers.
In addition to his online presence, James runs a coaching and training business, where he works with clients to help them achieve their fitness goals through customized workout and nutrition plans. He is also a frequent speaker at fitness conferences and events, where he shares his expertise and insights on the latest trends and practices in the industry.