 1. What is it?
CBD or cannabidiol is the second most prevalent active ingredient in cannabis (marijuana), according to Harvard Health. It is one of 115 different cannabinoids found in the cannabis plant. There is no psychoactive component to CBD which means that there isn’t a “high” associated with its use. This is what makes it more attractive for those who seek to use it for its medicinal properties. 2. Is it legal? Maybe? Because CBD can be prescribed for seizures, the FDA is hesitant to allow widespread use until more research has been conducted. The legislation on this changes almost monthly. For now CBD products are legal, however they must not claim effects that have not been proven through research. If CBD products are made from hemp they are legal. If they’re made from the marijuana plant they are legal in most states, but they are not legal federally. 3. Is it safe? When marijuana became legal in Colorado, consumers saw issues with how products were produced, especially in food products where the THC molecules were not being evenly distributed throughout a batch. This resulted in some products sold having extremely elevated doses of THC. A JAMA study shows that we are seeing similar issues arise in CBD products, with some products having more or less CBD than is listed on the label. States like California passed a bunch of legislation that regulates products sold in dispensaries. This allows testing to be done to find any heavy metals and fungus that the plant may have absorbed. It also means that the dosage on the label should be accurate. CBD may also interfere with how you metabolize other medications or how quickly you break them down. According to CBD Project, it inhibits the cytochrome P450 enzyme which is involved in metabolizing many drugs. So if you are taking medications, you want to be sure to consult your doctor before using CBD products. 4. Does it show up in competition drug tests? According to the US Anti-doping Agency cannabidiol is not prohibited. The problem is it seems fairly difficult to isolate CBD from THC, the psychoactive component of the cannabis plant. This means that you may test positive for marijuana in a blood test done before competition. A study published by the American Medical Association in 2017 showed that THC was detected (up to 6.43 mg/mL) in 18 of the 84 samples tested. If you have a competition that does blood testing coming up in the next couple of months, the USADA recommends avoiding the use of CBD products. In other words (and written in bold on the USADA site): “The use of any CBD product is at the athlete’s own risk.” There are also plenty of CBD products that come from hemp which has no THC, but that also means you have to know and trust the brand. 5. How does it work? The body has its own endocannabinoid system that produces cannabinoids and is reward-based. During exercise, research shows that endocannabinoid signaling is indeed intensity dependent. That means that with greater exercise intensity comes a greater endocannabinoid response which some people may associate with exercise induced euphoria or a “runner’s high”. Essentially CBD could be tapping and feeding into a system that is already working naturally in our bodies. The CBD molecule also passes through the blood-brain barrier which could explain the cognitive claims and effects. 6. What are some benefits? Alternatives? There are a variety of claims that have yet to be widely proven. These include claims that CBD can elevate mood, speed recovery by fighting oxidative damage, and reduce pain through anti inflammatory properties. The fact is that many of these studies were performed on rats and much more research and regulation is needed. So in the meantime, remember that exercise and nature elevate mood, antioxidant-rich foods help fight oxidative damage, and rest days allow the body to recover from an inflammatory state and renew itself. Questions? For questions about CBD, cannabinoids, and other substances contact the USADA Drug Reference Line at drugreference@usada.org or call (719) 785-2000, option 2.  Yes, it is true - Even I have a hard time getting myself to roll out of bed to go hit the gym on a Monday morning. I work hard, I do a lot of things, I deserve to rest and relax (and also I love bed). Most people who know me know that fitness is very important to me, so I am often asked how I stay motivated.
Motivation does take some thought, so grab a pencil. 1. Step one is putting on active clothing. Usually if I can muster enough gusto to put on a bunch of bright spandex, I will then be motivated to travel to the gym. Acquire some workout clothes that you like and that are fun for you to wear. It is true that the uniform can make the man (or human if you will). 2. I work out before I know who I am in the morning. Like I said, my workout is the first thing that I do for the day. I finally fully wake up about half way through the warm up. (Thank heavens I walk and do not drive to the gym). There are so many things that can come up throughout the day that can make your workout seem less important. (i.e. dinner, happy hour, laundry, running to the store, last minute meeting, children). Plus, when you have your workout done first thing, whatever else you accomplish that day is a bonus. Edit: I stole this blog from my old site because I liked it. And you know what? Things change. Now I workout at lunch: 1. I'm hydrated. 2. I've had some fuel (food and maybe some caffeine) 3. It feels like recess and 4. I'm more productive for the afternoon. 3. Think of yourself as a skilled participant in your sport. If you think of yourself as an athlete or a yoga goddess, you will start to treat yourself like you are. Visualizing the person that you want to be is a good start to help with the other habits that come with exercise such as diet, sleep and hydration. 4. It has to be something you actually enjoy. This can change. I danced ballet for 20 years and did dance team in grad school. Soon I found myself lifting heavier and heavier in the gym between practices, so I naturally started doing crossfit. After a bout of whiplash left me having a difficult time getting out of bed, suddenly snatches didn’t look so fun. I became a hot yoga devotee for the next year and half. Then, I gained enough stability and I am back to PR-ing my lifts. My fitness has changed so much throughout my life and it will always continue to. You never know when I will get an inkling to get back in the pool and swim some laps, or pretend that I love trail running during the fall months. Your fitness can change just as you do. 5. You gain a community. Fitness can be performed alone, however if you choose to perform fitness with other people, in my experience, the effect multiplies. (This has even held true for my group meditation experiences). I love group classes. I go harder because I know people around me are going hard too. I am held accountable. If you go to a regular class, people will notice when you are not there and may give you some light digging (only because they want you to succeed). Plus, If you weave fitness and being active into your social fabric, it becomes your way of life. 6. Anchor to something larger than this week. If I am super failing to release my clutches from my nicely blanketed bed, I force myself to take a look at future Krystal. Future Krystal is 80 years old and kickin butt. She is active daily, travels, reads, and goes on plenty of social outings. 80 year old Krystal lives this way because she gets her butt out of bed in the morning. Your anchor is going to be something that is personal to you. To create a habit, you have to have reasoning that goes beyond your day to day and perhaps even beyond yourself. Many people want to stay in shape so they can be active with their children or grandchildren. Whatever it is, think of something that you value above all else that goes beyond looking good naked (which doesn’t hurt). 7. Success in fitness parallel success in life. The mental acuity that is necessary to become disciplined to be active regularly and to refine your body movement will drive you in all areas of your life. When you workout when you don’t want to, when you press on through a workout even though your muscles are depleted, when you take a deep breathe and master a new skill - you expand your drive and realm of experience. You will find that you do not let trivial things bug out your day. When it is Friday afternoon and you’d rather leave early after a long week, you will dig a little deeper and push out another idea. This concept is better articulated by an exert from a book that comes required reading at Harvard and Columbia Business Schools, "Compelling People" by John Neffinger & Matthew Kohut. “While we cannot rewire our natural responses completely, we can still create change when we need it through brute force of will. Focus on why the task is important and how it connects to your values and your sense of how you want to be in the world. Then resolve to do it, no matter how it feels. Finally, make yourself do what needs to be done, even if that is not at all what comes naturally to you in the situation.” In other words, practicing strength, even physical strength and regular fitness, bleeds power and confidence into all areas of life. What better excuse for working out is better than that? Stay iron willed my friends, Dr. Drwencke |
AuthorI am a Sports Chiropractor in San Francisco. My posts reflect some of the day to day interactions and questions from patients, clients, and coaches. I strive to empower people through injury rehab & sports performance to lead healthy, productive lives. Archives
May 2019
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