The Need for Sleep

Sleep – That thing we all do every single day but give little thought too.
Sleep – That thing that sometimes we feel gets in our way and robs us of our time to do other things.
Sleep – That thing that is vitally important to our health and wellbeing and without it we do not function at our best.
Sleep – That thing like air, water, and food that will cause death when a abstained from for too long.

Sleep is a fascinating thing that we do. We spend roughly a third of our lives sleeping, seemingly doing nothing. It is perhaps this thought that leads many of us to sacrifice a good nights sleep in the name of conquering bigger to-do lists. The lack of sleep has bee worn as a badge of honor in many workplaces, somehow seen as a sign of being a hyper-achiever. But sleep is not nothing, and it is not something that we “just” do. No. A good nights sleep is vital to our health and wellbeing. Without a good nights sleep, we are less productive, less creative, have less energy and yes, a lot less healthy.

It is during this seven to nine hours of each day for adults, longer if you are a child or teenager. That our body gets a reboot, it receives the recovery that its needs from a hard days work, it is when the brain gets its refresh if you will cleaning out all of the days build up of plaques and uploading what we learned to long term storage. It is when our hormones get a good reset. Two hormones that many people seem to fight a lot like leptin and ghrelin are reset during sleep; these two hormones regulate our appetite, the former signaling us when we are satiated and the latter when we are hungry. Sleep affects our mood, our ability to focus and to take charge of the day and too often it is ignored.

We need to stop ignoring it and start treating a good nights sleep as an essential and integral part of our health that it is. A good nights sleep is both a matter of the quantity of sleep we get and the quality of sleep we get. The quantity is pretty easy, for most you reading this, that is going to be somewhere between seven to nine hours a night. For those of you who think you do fine on only six hours or even fewer than six hours of sleep. The research begs to differ. I will concede there may be in the extremely rare genetic anomaly among this audience. But by extremely rare I mean extremely rare and you are probably not it. We often do not notice the decline in our cognitive abilities as our sleep deteriorates, we get used to the new normal if you will, but while test subjects often feel they have better functions on this six hours of sleep model, their test results show otherwise. So aim for the seven minimum hours and error on the side of caution and go for the eight. This time does not include the time in bed falling asleep either, which for most people is around 20 minutes. So remember the amount of time spent in bed is not the same as the time sleeping.

Many things can affect our sleep quality and quantity, and many of these items are low hanging fruit. The low hanging fruit that we have control over most days is the amount of blue light we are exposed to in the evening after the sun sets, that amount of caffeine we have and when we consume it, the number of hours we give ourselves to be asleep and when we stop feeding ourselves during the day. We also have control over keeping our routine, a routine for all seven days of the week. And the environment we sleep in, like how dark it is and what temperature the room is at.

Blue Light Exposure
Blue lights are emitted from the screens we watch, TV’s, smartphones, tablets and even some of the CFL and LED light bulbs we have in our homes can be on the cool side and emitting blue light. This blue light is the same blue light that the sun shines down on us that sets our circadian rhythms. We want blue light exposure early in the morning, preferably from the sun and not the phone. In the evening we want to prevent the blue light exposure, exposure keeps the melatonin from ramping up. We need melatonin production to kick up in the evening to signal to our body that its time for sleep. We can reduce or eliminate this exposure by using apps or blue light blocking glasses when we need to, but it is best to turn off screens altogether about 90 minutes before going to bed. Use this time to unwind in other restorative ways, having a friendly conversation, journaling with a pen and paper, reading a book – not on a Kindle or iPad. Be creative with this time, turn the lights down and use lamps, set the mood it is time for bed and the day is over.

Our bedroom is a critical part of this puzzle to a good nights sleep. A dark room without lights or alarm clocks glowing helps us get a much deeper sleep. The temperature is also important as our body temperature drops slightly at night. Remove the screens and any device that makes light from the room or use a dark tape to tape over the power light indicator. Use blackout shades and curtains to block outside street lights and turn the thermostat down to around 65 degrees.

Getting the quantity of sleep we need requires some timing and planning on our part. Plan on being done with meals and any other food intake a couple of hours before bed to help our body temperature drop and to give our metabolism a break for the evening so the body can focus on restoring not digesting. It also means looking at what time you need to be somewhere in the morning and how long you need for your morning routine. For example: If work starts at 9:00 AM and your morning routine and commute account for two hours then you need to rise at 7:00 am, so bedtime is 10:30 PM, screens are off at 9:00 PM and dinner were done by 7:30 PM.

We want to establish a daily routine we can live by most days, that does not mean only Monday through Friday and take the weekends off. That means as much as possible we want to sick the routine for the time we go to sleep and the time we get up in the morning. Over time this routine helps our body naturally find its rhythm for sleeping and being awake. Getting up only for work and then sleeping in on the weekends hurts our circadian rhythm and sleep cycle.

While much of this is not too difficult to do, yes it means we need to adjust a habit or two, the harder request is to make this routine seven days a week now. That’s right, go to bed and wake up each night, including the weekends at the same time. Going to bed and waking up at the same time each day will help your body get into the zone for going to bed and rising, it will allow for waking without an alarm clock, you will also awaken more energetic and more refreshed when you are in a rhythm and can awaken on your own without an alarm clock.

A quick recap – Good sleep –quality + quantity – is essential, it is an integral part of being healthy, and without it, our health suffers. To get a good nights sleep, we can do the following:

Wake up and get some sun on the face
Stop caffeine at an appropriate time of day
Don’t eat too late, especially heavy meals
Turn off our screens 90 minutes before bed
Sleep in a dark, cool room.
Make our bedtime and wake up time a daily habit.

By Nathan Marsala


We All Struggle at Times

It’s time to be real. I struggle on days to get up, to eat real food, to move and to lift heavy things. I struggle on days to shut down the mindless scrolling on Instagram––I recently deleted the app to work on this very item since I felt it was becoming more of a distraction than a tool.

I think we all have those challenging days where a lack of willpower, motivation or drive seems to take over. It is normal and natural to crave and desire things that play on our neurochemistry. Social media is engineered to get us to scroll endlessly and not leave their site. Food, as well, is engineered to the “bliss point,” an industry term in processed food and drinks that refers to the exact range that gets us to want to consume more. Not too sweet. Not too rich. Not too salty. It’s just right. It is on these days that we have to rely on habits that we have set up to help us. The discipline the follow through and to also have compassion and empathy for our shortcomings. Are we going to stumble and fall on days like this? Absolutely. It is human nature. The critical thing to remember is that when we do fall short and struggle, for a day or a meal, to not let that become a negative feedback loop that then becomes days and weeks of shortcomings strung together. Repeated struggling day after day is how we often find ourselves giving up and quitting on ourselves. Digging ourselves into a hole that can feel too deep to climb out of. I know I have been there. I have also learned from those experiences as well.

Take chocolate, for example, I love dark chocolate. The brands I prefer only have two or three ingredients, so I feel pretty good about having it as a healthy treat. But, I do not do well with moderation and chocolate––or sweets at all for that matter. I have tried to get the moderation concept to work for me, but I can still eat the entire bar without much effort and sometimes even while I am eating it saying, “Nathan, stop.”  Sweets and chocolate trigger something deep inside, and it becomes hard to stop. It could be a dopamine hit in the pleasure center of the brain or something a bit more emotional, fear of scarcity.  Either way, this area of struggle for me is real, and I know this an area I need to pay attention to If I am to guard against this behavior. I do this by making sure I am in the right frame of mind and have a limited amount of chocolate available to me if I am going to eat some. I also try not to keep it in the house. My goal is to set up the right frame of mind by making sure I am eating well, getting plenty of sleep and plenty of movement. If I don’t do these foundational things, then it becomes much harder. And when I am stressed and running on poor fuel and limited deep sleep, I am going to go crazy and end up devouring all of the chocolate around. So for me, if life is getting the better of me on a day with stress, lack of sleep, or something else, then abstinence is my friend on these weaknesses. I won’t tempt fate, it can be hard, and I’m not perfect. But as I mentioned at the beginning, I then have compassion and empathy for myself. I shake it off, get back up and start again with the next meal, the next day, the next time. The key for each us it to learn what these areas of weakness are and how to mitigate them.

If you are struggling, take a step back, breathe, and get some distance so you can evaluate why and the what. Be kind to yourself. None of us are perfect. Remind yourself to focus on the process.

By: Nathan Marsala





Diet Soda & Artificial Sweeteners

Use with Caution, or Not At All

My Short History of Diet Soda Consumption

I have had several conversations recently on the topic of diet soda and artificial sweeteners and their impact on our health. This post is in response to those conversations. I should start by prefacing that I used to be a soda drinker, I admit it. In high school, it was part of my lunch and my breakfast. When I would get to school my first stop was the bookstore for a Bavarian cream filled, chocolate frosted donut and a 20oz Dr. Pepper. Looking back, it’s shocking what I ate times. Lunch was similar; fast food and a fountain—drink, often my poison of choice was another DP or Mountain Dew. I was never into the diet soda. It tasted off, funny, and gross to me. As I got older and into my twenties, college, work, life etc… I made the switch to diet coke with the belief that it was better for me, healthier, and would help slow or stop my weight gain. I was wrong on all accounts. I continued to balloon and my health continued to decrease little by little. At the peak, my Diet Coke consumption was a 44oz Diet Coke to start the day, which got me through my commute and to lunch; lunch included a refill, and that would generally get me to home; and at home, two liters were waiting in the fridge for a glass or two during the evening. On game day, Sunday, watching football I would be stocked up, and I would easily consume at least one two-liter while watching football. Sometimes more. I don’t recall drinking water much, it had no flavor or taste, but diet coke was “amazing.” Fast forward to 2018, I have rarely touched any soda in eight years. I don’t like it anymore, and I learned a lot along the way about how it affects the body.

Diet Soda’s Impact on Health

For 10 years, researchers followed diet-soda drinkers and non-diet-soda drinkers, their study showed that diet soda drinkers waist sizes grew 70% percent more than non-diet-soda drinkers, and that those who consumed at least two or more diet sodas per day had a 500% greater increase in waist size1. In 2015, they published their study of a dose-response relationship between consumption of diet soda and waist circumference1.  This is not to say that drinking regular soda full of high fructose corn syrup or cane sugar is healthy or does not lead to an increase in weight gain, it does, these impacts were observed as well; however, the point is that diet soda containing artificial sweeteners, such as aspartame and sucralose, had an increase in waist size and weight gain that surpassed those who consume sugary soda drinks. Why does waistline size matter?  Your waistline has a strong correlation to fat accumulation—particularly visceral fat, which is stored around the waistline. Visceral fat has been well documented to be a contributing factor to metabolic syndrome, type II diabetes, heart disease, and other negative health factors2,3.

Another way we are impacted by artificial sweeteners occurs in the brain by tampering with our food cravings and creates a negative cycle. A cycle that can be difficult for us to get out of. Artificial sweeteners are actually sweeter than real sugar. They have also been found to have addictive properties. They first alter our taste, so we prefer the artificial sweetener over real food, like fruits and vegetables, they even alter our perception and taste of real sugars. The sweeter foods can be more addictive than cocaine12,13 and artificial sweeteners are the sweetest.  Let’s review real quick, artificial sweeteners found in diet sodas and other processed foods have been found to increase our waist sizes—which leaves us prone to a host of health problems, and they can be addictive which means we will want more of them.

Studies have found that artificial sweeteners, while containing no calories for energy, still elicit a metabolic response 5,6,7. This can lead to mixed signals in the body which, in turn, leads to increased cravings and more hunger. Follow this path to its logical conclusion and we see an overconsumption of processed, high carbohydrate foods to satisfy the cravings these artificial sweeteners have induced.

Our bodies are complex, calories in versus calories out is a bit too simplistic. It overlooks look hormonal responses that food and environment have on our bodies. Diet sodas and processed foods that use artificial sweeteners are no exception. While as artificial sweeteners are often touted to be inert and have no effect on the body, the evidence is mounting that artificial sweeteners do have an effect, even if we do not fully understand all of the mechanisms just yet. While animal studies have shown insulin and glycemic responses to the consumption of artificial sweeteners, few human trials have replicated this finding and it not clear why just yet. One study did find a connection between insulin and blood glucose levels in a human trial using oral glucose tests that contained an artificial sweetener.4. This indicates to me that it’s a mixed bag of results at this time and more research is needed. We do know, that artificial sweeteners are addictive and have effects on our brain health as well 5,8. Artificial sweeteners have been linked to headaches, behavioral and cognitive problems, mood swings, anxiety and can impact our memory5,8,9. They signal dopamine response in the brain and they lead to increased cravings. Studies have also demonstrated that artificial sweeteners have a negative impact on our micro biome5,7. It alters the environment that also leads to an increase in appetite and cravings for sugary, high carbohydrate foods, as well as, influences hormones in the gut that aid in regulating insulin5,7.

Artificial sweeteners alter our cravings and the reward centers in the brain and gut that results in cravings for more sugary foods and simple carbohydrates5,7. With over-consumption, these sugary foods do have an impact on our blood sugar and insulin sensitivity over time which leads to chronic illness. We also are now seeing studies show that chronic consumption of artificial sweeteners can also impact our glucose sensitivity over time.6,10


The health risks far outweigh the rewards when consuming artificial sweeteners in our food and drinks, and diet sodas should be eliminated from a healthy lifestyle. Artificial sweeteners have been linked to obesity and an increased risk of heart disease, type II diabetes, stroke, obesity, dementia, anxiety, headache, and cancer2.

The image to the right is what we are sold by advertisers and food manufacturers.  “lookYoung beautiful girl Drinking a Bottle of Green Juice with Straw blue sky, holding a glass of smoothie, detox, healthy food, fruit cocktail outdoor portrait,close up,tasty,smiling enjoy her weekends good, skinny and enjoy the sweetness of a calorie-free food.” The image is far from the truth. Some may stay thin, more will add to their waistline, and most of us, visible or not, will have adverse health effects in our microbiome, which is a vital and complex system in our body. 

While many people opt for low calorie and zero calorie foods, snacks, and beverages under the impression they are improving their health by reducing their calorie intake and fat intake, they are making matters worse by consuming food like products and drinks. There is a common belief that if it is in our food system it must be safe for consumption. To fully explore that statement is another lengthy article on its own, and one we hope to take on in future. The main take away is this: Food-like products are just that, food-like, they are not real food. Most artificial sweeteners on the market are fully synthetic, and even the much-touted Splenda, a “healthier alternative” to aspartame products, has many similar negative health effects when consumed. The best approach to health and wellness is one that revolves around real food, whole food, in conjunction with a healthy lifestyle — not one full of quick shortcuts that in the long run short change us. 

By Nathan Marsala








1 – Diet Soda Intake Is Associated with Long‐Term Increases in Waist Circumference in a Biethnic Cohort of Older Adults: The San Antonio Longitudinal Study of Aging Sharon P.G. Fowler MPH  Ken Williams MS  Helen P. Hazuda PhD 

2 – Abdominal visceral and subcutaneous adipose tissue compartments: association with metabolic risk factors in the Framingham Heart Study. Fox CS1, Massaro JMHoffmann UPou KMMaurovich-Horvat PLiu CYVasan RSMurabito JMMeigs JBCupples LAD’Agostino RB SrO’Donnell CJ.

3 – Metabolic obesity: the paradox between visceral and subcutaneous fat. Hamdy O1, Porramatikul SAl-Ozairi E.

5 –

6 –

4– Sucralose Affects Glycemic and Hormonal Responses to an Oral Glucose Load M. Yanina Pepino PHD, Courtney D. Tiemann, MPH, MS, RD, Bruce W. Patterson, PHD, Burton M. Wice PHD and Samuel Klein MD Diabetes Care 2013 Apr; DC_122221. Curr Biol. 2017 Aug 21;27(16):2476-2485.e6. doi: 10.1016/j.cub.2017.07.018. Epub 2017 Aug 10.

7- Metabolic Effects of Non Nutritive Sweeteners  M. Yanina Pepino, PhD

8- Neurophysiological symptoms and aspartame: What is the connection? Choudhary AK1, Lee YY1.

9- Aspartame and the hippocampus: Revealing a bi-directional, dose/time-dependent behavioural and morphological shift in mice. Onaolapo AY1, Onaolapo OJ2, Nwoha PU3.

10- Aspartame intake is associated with greater glucose intolerance in individuals with obesity. Kuk JL1,1, Brown RE1,1.


My Story Part 1

Today  2018
300 Pounds
The Old Me in 2010

When I first started my journey back to what I call “healthy” I started from a place that seemed too far to travel back from. I was wrong, dead wrong. My journey back to health began in 2010. As I neared by 30th birthday I had taken a quick trip to San Diego with friends from college. Digital cameras were the thing, take a photo, use the viewfinder screen to review your new photo and no waiting for the film to develop. On that trip, I saw photos of me taken earlier that day and it deflated me. I honestly think I may have ruined the trip for the other three who were there because my mood changed from “on vacation!” to “WTH!” What I saw I didn’t recognize. It was a very large overweight 29-year old that looked miserable inside. I was miserable, I was depressed, lost and obese by any measurement, I didn’t know I had gotten so big. Or perhaps I did and I just not to see it. I knew before the trip to San Diego that I was not thin or fit and had a few pounds to lose. In fact, I had attempted many times to lose weight for a decade prior to this trip. I tried it all, the lemonade detox, zone, beach body, starving, low fat, no fat, you name it. I lost some weight on all of them and gained it all back and a little extra for good measure. In the course of my journey, I injected my self with hormones (I tried testosterone and the HCG diet), I restricted my diet to a handful of foods, suffered and gave up multiple times until I decided to educate myself. At my largest point, I was tipping the scales at just over 300 pounds, squeezing into a 44″ pant, looking for clothes at a big and tall store because most stores around me only went to XXL and 42″ waists. I was written prescriptions for high blood pressure and statins for high cholesterol and told by my doctor that I would not likely see my 40th birthday if I did not change. The doctor’s visit came about a month after the trip to San Diego, when I determined I needed a physical because the home DVD warm-up for the work out almost killed me and I felt I needed a doctor. That trip to the doctor showed  I had all of the bad biomarkers, extremely high triglycerides, low HDL levels, hypertension.  I never started the prescriptions that were given to me. It felt odd having those slips of paper handed to me, it seemed wrong, “eat better” and “take these” was not enough for me. Now I had questions, lots of questions. What does “eat better” really mean? Seriously, is there a more confusing and nebulous term? I spent the next year losing some weight about 40 pounds while I was starting to learn and find my way through what it meant to restore my health. I moved back to my home state, ended a long-term relationship, found people who could really help me navigate this journey and joined a gym that gave me anxiety. How a gym gave me anxiety will be

The San Diego Photo
The San Diego Photo

another part of this blog post series, but in short, the first time I went to the gym, I walked out, I was too embarrassed by my size to stay.  I learned that restoring my health was not something that I could just do. I tried that for a decade and failed every time by every measure of the word failure. Fast forward to today, 2018, I have a family, friends, eight years worth of reading, studying, applying and learning about health. I maintain a healthy life, it is not hard or stressful to do this either, it is natural. I average 12% body fat, I weigh 190 pounds and I am an active father, husband, business owner and a curious person who keeps growing and learning. I did not do this journey alone, I met a lot of wonderful, smart people along the way. Some of them have joined me here at Bison Health Coaching where they continue to inspire others. I am grateful for them, I am grateful for what I have, my life back. Here is what I can tell you, it is about more than just what and when you eat, or how much you workout. It is about how you do everything. Don’t let that sound daunting, it’s not when you have a coach that can help you navigate the way and empower you to make the changes needed. I learned what is really required to make lifelong lasting, healthy changes. The first step is knowing you want to make a change, the second is asking for the help to make the change. I will be posting more about my journey back, the mistakes I made, and how I have managed to not return to the 300-pound version of myself. If you want to make the change if you want to know what it feels like to be the best you then I encourage you to reach out to us on our contact page and start taking your health to the next level.

Nathan Marsala

By Nathan Marsala – Founder of Bison Health Coaching

July 2018