Are You Making Sleep A Priority?

A new study verifies the importance of quality sleep every night.

A new study verifies the importance of quality sleep every night.

Optimal performance and body composition depend on both how long and how well you sleep every night. Consistently missing just one hour of sleep can disrupt metabolism, increase body fat, and blunt important hormones involved in recovery (1-3). In a study from the University of Maastricht in the Netherlands, researchers found that not getting a good night’s sleep reduces the amount of fat you burn in a day by over 50 percent (1).

In this study, subjects had their sleep interpreted by using hourly wake up calls to which the subjects had to respond to by turning off their alarm after two minutes. Even with identical diets, the interrupted sleep group experienced a 52 percent decrease in fatty acid oxidation (fat-burning ability) (1).

Poor sleep, coupled with exhausting exercise and sleepiness, can lead to a lack of motivation, food cravings, and poor training results. Combine that with an inability to tap into fat tissue for fuel and body fat can increase. Even the ability of the body to recover and build metabolically active tissue like muscle is halted.

During sleep, the highest amounts of growth hormone are released to rebuild and recover the body, while the stress hormone cortisol decreases to its lowest level (2). However, in sleep that is even mildly restricted, studies show athletes have increased levels of perceived exertion and decreased insulin sensitivity (3). The result is a poor uptake of vital nutrients like glucose and amino acids, necessary for rebuilding damaged muscle tissue.

Luckily, there are ways to combat these negative effects. Besides making an effort to devote the proper time to sleep and having good sleep hygiene, other methods can improve sleep quality. For example, researchers from the University of Pavia found five milligrams of melatonin (a dose similar to what’s in Isagenix Sleep Support & Renewal™ Spray) taken one hour before bedtime was effective for promoting better sleep quality in older adults (4). Study subjects also slept longer and deeper, found it easier to get up in the morning, and were overall more alert than those receiving a placebo.

In another study, researchers gave three milligrams of melatonin or a placebo to 20 highly trained athletes (5) who consumed their supplement for several nights before a competition. The scientists found that melatonin significantly reduced exercise-induced stress by increasing antioxidant enzyme concentrations.

Melatonin offers better sleep, which means better recovery and repair. Think of sleep as the time to reset all bodily systems. Not giving the body the rest it needs will lead to daily fatigue, interrupted hormone levels, and compromised nutrient uptake. Subsequently, body composition and performance will ultimately suffer. Using Sleep Support and Renewal is an effective way to aid in achieving proper sleep and its active components like melatonin have shown to be powerful aids. An effort should be made to get in at least seven to eight hours of sleep on a consistent basis.

Tips for better sleep-

  • Go to bed at a reasonable time.
  • Don’t watch TV close to bedtime.
  • Don’t sacrifice your social life for sleep, but don’t party every day. Find a balance.
  • Don’t use your computer or mobile smart phone near your bed. It can delay your ability to fall asleep.
  • Have an IsaLean® Shake, IsaPro®, or other easily digestible food before bed; otherwise digestion may interfere with your sleep quality in the first two hours.
  • Use Sleep Support and Renewal before bed to help fall asleep more readily, sleep more soundly, and stay asleep longer through the night.

 

References

  1. Hursel R et al. Effects of sleep fragmentation in healthy men on energy expenditure, substrate oxidation, physical activity, and exhaustion measured over 48 h in a respiratory chamber. Am J Clin Nutr 2011;94:804-808.
  2.  Van Cauter E et al. Alterations of circadian rhythmicity and sleep in aging: endocrine consequences. Hormone Res 1997;49:147-52.
  3. Van Helder T et al. Sleep deprivation and the effect on exercise performance. Sports Med 1989;7:235-247.
  4. Rondanelli M et al. A double-blind, placebo controlled clinical trial. J Am Geriatrics Soc 2011;59:82-90.
  5. Ochoa J et al. J Pineal Res 2011;51:373-380.

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Summer Newsletter: Team Isagenix Edition

summer newsletter 2016It’s summer and prime time to get outdoors and get active. Athletes of all types need to treat their bodies right for optimal performance. In this newsletter you’ll learn what proper treatment looks like. Below is a short introduction provided by Isagenix Chief Science Officer Suk Cho, Ph.D., also found on Page 2 of the newsletter (to view the PDF link, Adobe Acrobat Reader is required):

Word from the Chief 

I don’t know about you, but I am always interested in doing things “better.” I am always searching for the best ways to maximize my workouts. And, if that means changing what I eat and drink before I get to the gym, or whipping up an IsaLean® PRO Shake as soon as I am done with a high intensity spin class, I’m on board with getting better results.

Likewise, an athlete might start a workout feeling hungry or irritable, and, if they do, performance will be low, probability for injury high, and recovery delayed. But, we know that nutrition plays the most pivotal role in making our workouts and lives the best they can be. In this issue, we discuss how to go about the “science” of our daily nutrition to better optimize energy and performance. You’ll learn how to best support your athletic endeavors, daily runs, muscle-building workouts, and recovery efforts with science-backed nutrition, hydration, cleansing, and sleeping tips.

At Isagenix we understand that boosting athletic performance, increasing energy, and optimizing recovery time has got to be approached from a sensible and practical perspective, and that is what you will see in the following pages. Rigorous science pared down to simple steps that anyone, athlete or not, can both master and put into use.

So eat healthy, hydrate often, and sleep well, friends.

Live well and live adventurously,

Suk Cho, Ph.D.

Isagenix Chief Science Officer

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How Cleanse for Life Works

Cleanse-for-Life-27082

The scientifically supported blend of ingredients make Cleanse for Life a one-of-a-kind product.

One of the unique and essential components of the scientifically validated Isagenix system is nutritional cleansing, the “star” of which is Cleanse for Life®. The antioxidant-rich botanical beverage helps support safe and effective detoxification on fat-burning Cleanse Days.

But how does Cleanse for Life work? To understand how Cleanse for Life supports detoxification, Isagenix Research and Science collaborated with cell biologists at the University of Colorado to determine how the bioactive components of Cleanse for Life influenced cell detoxification pathways. Recently, Isagenix Manager of Research and Science Eric Gumpricht, Ph.D., presented the results at the national Experimental Biology conference in Boston.

The scientists first observed that Cleanse for Life significantly reduced oxidative stress in cells incubated with toxic hydrogen peroxide. Additionally, Cleanse for Life increased the amount of key detoxification proteins. Exactly the type of thing you’d want to happen while you’re cleansing!

However, perhaps the most intriguing result from the study the scientists observed was what happened when cells were incubated with the toxic compound polychlorinated biphenyl-153 (PCB-153). This toxin was chosen specifically because of clinical studies led by nutrition and exercise scientist Paul Arciero, Ph.D., at Skidmore College. Study results revealed that individuals losing weight on the Isagenix system had a significant increase in PCB-153 release from fat stores—the first step in detoxification. (See the Skidmore Study flyer to learn more.)

“When cells were incubated with PCB-153, they died so quickly and looked so bad under the microscope that we weren’t really able to carry out the experiment as long as we normally do,” said University of Colorado scientist Gagan Deep, Ph.D. “However, when we added Cleanse for Life to the cells, they not only survived much longer, but microscopically you could also tell they were thriving and did not have the tell-tale signs of cellular and DNA damage.”

This research, which will be submitted to a peer-reviewed journal, provides an additional driving force for investigating how Isagenix products and comprehensive systems function to improve health and wellbeing.

“While our focus is to conduct clinical studies to obtain evidence for health benefits of Isagenix products, sometimes there are good rationales for performing in vitro and cellular studies,” Dr. Gumpricht says. “This new study provides us an essential first step in identifying a mechanism explaining how Cleanse for Life may support antioxidant status and detoxification for individuals on Cleanse Days.”

 

Reference

Gumpricht E, Kumar R, Hussain A, Sabarwal A, Ramteke A, Cho S, Deep G.  A Natural Herbal Beverage Exhibits Significant Cytoprotection and Promotes Nrf-2 Activation in Cells April 2015 FASEB J 2015;29 (Supplement) Abstract # 607.1.

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Customizing Shake Days and Cleanse Days

ScienceTalks_062315_SaraRTrainer: Sara Richter, Product Education Coordinator

 

Guides are made for a reason, and provide a pathway to success for many. The Isagenix guides for Shake Days and Cleanse Days achieve just that, success for a lot of people. But what about those who may need some personalization to their Isagenix system? What extra snacks can they have on Shake Days? Are there tips for getting through Cleanse Days? Listen in as Isagenix Nutritionist and Product Education Coordinator Sara Richter explains how to customize when needed, and why different needs can be met with any Isagenix system.

For more information go to Isagenixpodcast.com

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