If you struggle with excess weight, insulin resistance, and/or diabetes, getting more sleep may be of significant importance.
According to recent research,1,2poor sleep and/or lack of sleep can have a significant bearing on metabolic disorders such as these, and addressing your sleeping habits may be key for both the prevention and treatment of them.
The answer as to why sleep is so important for normalizing your metabolism has to do with its effects on your body’s circadian clocks—and yes; you have a number of circadian clocks, not just one. As noted in the featured report by NPR:3
“[I]n recent years, scientists have made a cool discovery: We have different clocks in virtually every organ of our bodies — from our pancreas to our stomach to our fat cells.
‘Yes, there are clocks in all the cells of your body,’ explains Fred Turek, a circadian scientist at Northwestern University. "‘It was a discovery that surprised many of us.’
We humans are time-keeping machines. And it seems we need regular sleeping and eating schedules to keep all of our clocks in sync.”
How Your Body Clocks Influence Your Waistline
Keeping all of these internal body clocks in sync allows your body to perform at an optimal level, and the foundation for keeping them in sync is maintaining a natural sleep-wake cycle.
When your sleep schedule is erratic, a cascade of effects can occur, raising your blood pressure, altering hunger hormones, and disrupting your blood sugar control, for example.
Short-term disruptions will not spell disaster for your health, although you may pay a temporary price.
Short-term sleep deprivation—such as what most experience during the switchover to daylight savings time, for example—is associated with4 cognitive impairment, impaired performance and alertness, occupational injuries, and a raised risk for automobile injuries.
Chronic sleep disruptions, however, can pave the way toward metabolic dysfunction resulting in weight gain and type 2 diabetes. It also increases C-reactive protein, an inflammatory marker associated with deadly heart attacks.
According to Turek: “What happens is that you get a total de-synchronization of the clocks within... which may be underlying the chronic diseases we face in our society today.”
Timing, it turns out, is important, and we’re not just talking about timing of sleep. The timing of your meals can also influence your metabolic function, and hence how effective your weight loss efforts might be.
In one study,5 people who ate the largest meal of the day (which among this population was lunch) before 3pm lost 25 percent more weight than those who ate their main meal after 3pm.
This despite the fact that the overall energy intake, dietary composition, estimated energy expenditure, and sleep duration was similar between both groups.
Basically, the various systems in your body are programmed to perform scheduled tasks at specific times during the 24 hour wake-sleep cycle, and when you consistently act against these clocks, things start breaking down as your body tries to satisfy conflicting cues and signals.
A Mere Half-Hour of Daily Sleep Debt Can Produce Weight Gain and Insulin Resistance
In fact, each half-hour of sleep debt incurred during weeknights raised the participants’ risk for obesity and insulin resistance by 17 percent and 39 percent respectively after one year.
What this means is that if you need eight hours of sleep but consistently only get seven, you may theoretically raise your risk of obesity by about 34 percent, and simultaneously jack up your chances of insulin resistance—which is a hallmark of most chronic diseases, including type 2 diabetes—by 78 percent.
That’s a pretty hefty price tag for staying up an extra hour... According to the study’s author Shahrad Taheri, a professor of medicine at Weill Cornell Medical College in Qatar:
“Our findings suggest that avoiding sleep debt could have positive benefits for waistlines and metabolism, and that incorporating sleep into lifestyle interventions for weight loss and diabetes might improve their success.”
Working the night shift also disrupts your circadian clocks and can produce results similar to sleeping too little, even if you get enough sleep during the day. As just one example, three years of periodical night shift work can increase your risk for diabetes by 20 percent, and this risk continues to rise with time.
How Lack of Sleep Promotes Insulin Resistance
Impaired insulin sensitivity, also known as insulin resistance, occurs when your body cannot use insulin properly, allowing your blood sugar levels to get too high. The same applies to leptin, the hormone that tells your brain there is no need for more food. Both insulin and leptin resistance are precursors to type 2 diabetes.
They’re also risk factors in many other chronic diseases. In fact, controlling your insulin/leptin levels is one of the most powerful ways to reduce your risk of chronic diseases, including high blood pressure, heart disease, and cancer. In fact, tumors have been shown to grow two to three times faster in laboratory animals with severe sleep dysfunctions.
The increase in insulin-related diseases we're now seeing is largely due to lack of exercise combined with the excessive consumption of refined fructose and processed carbohydrates, but lack of sleep can also play an important part in the equation—especially when you consider that 40 percent of Americans are sleep deprived.
Besides deteriorating your insulin and leptin sensitivity, sleep deprivation also increases levels of ghrelin, a hormone that triggers hunger.7 This too can easily result in overeating and/or indulging in the wrong foods. Too little sleep also impacts your levels of thyroid and stress hormones, which in turn can affect your memory, immune system, heart and metabolism, and much more.
Habits That Induce Insomnia
Time Magazine12 recently featured an article listing 20 different habits that might induce insomnia. Using electronics late at night was one of them. Here are a few other habits that might inadvertently keep sleep at bay. For the full list, please see the original article:
- Taking certain medications: Certain drugs can affect sleep, so you may need to discuss the timing of your medications with your doctor.
- Drinking caffeine-containing beverages: Caffeine can affect you for up to 12 hours, so pay careful attention to the timing here as well. For some, having a cup of coffee at noon could affect their ability to fall asleep at the designated hour. Also keep in mind that many teas contain caffeine, as do some sodas and most energy drinks. Chocolate (especially darker varieties) is another source of caffeine that might affect your ability to fall asleep if you eat it in the evening. Ditto for chocolate and/or coffee ice cream.
- Eating too late at night: Besides upsetting your body clocks, eating too close to bedtime can also make you feel full and bloated, making it more difficult to fall asleep. At minimum, avoid eating an hour before going to bed.
- Using nicotine: Like caffeine, nicotine in all its forms (cigarettes, e-cigs, chewing tobacco, pipe tobacco, and smoking cessation patches) is a stimulant, so lighting up too close to bedtime can worsen insomnia.
- Allowing pets in bed: While you might frown at the idea of kicking your beloved pet out of bed, if you’re having trouble sleeping, you may want to at least try it to see if it makes a difference. According to one study,13 63 percent of people who let their pets sleep in their bed slept poorly.
Three Factors That Help ‘Set’ Your Circadian Rhythm
Compelling research indicates that lack of sleep may increase your insulin and leptin resistance, thereby raising your risk of obesity, diabetes, and other metabolic diseases. A number of studies also agree that sleeping more may be an important key for addressing stubborn health and weight problems. If you’re having trouble getting enough sleep, I recommend beginning by realigning your circadian rhythms to the natural rhythm of daylight and nightfall. Without this synchronization, aspects of your waking/sleeping system will be working at the wrong time. The following three factors will help “anchor” your biological rhythm, which will make falling asleep easier, and promote body clock synchronization and optimal health.
- Get bright daylight exposure, ideally around solar noon, for at least half an hour or more each day
- Then, in the evening, dim environmental lights and avoid the blue light wavelength (this includes light bulbs, TVs, and most electronic gadgets)
- When it’s time to go to sleep, make sure your bedroom is dark. I recommend installing blackout shades for this purpose, or use a sleep mask
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Do You Know Your Body’s Most Important Weight Loss Secret?
By J. Davis III
Tags: HEALING | HEALTHY FATS | REMEDIES
Recently, Doctor of Naturopathy, weight-loss expert and best-selling Amazon author Liz Swann Miller, creator of the Red Smoothie Detox Factor, revealed 2 of the secrets to easy, steady weight loss. Secrets the big food corporations do their best to hide from us.
Secret #1: Enjoy real food. Don’t fall for the lie that you have to deprive yourself to lose weight.
Secret #2: stop eating out. You will automatically eat less without even noticing.
Then start detoxing your body with tasty, nourishing smoothies that are just as easy on your wallet as they are easy to make.
Because a single day of enjoying Liz’ smoothies demonstrated the radical power of her superfood-packed red smoothies to make me feel incredibly good.
Now prepare yourself for one of the biggest weight loss secrets there is. A secret that, when you use it properly, can transform your body and your health.
You probably know most of us eat too much processed food. What you may not know is that it’s full of toxic chemicals and substandard, dirt-cheap ingredients designed to make you eat more…and force you to gain weight.
Here’s how it works...
“That stuff is just a lot of calories your body can’t use,” Liz told me, “Some are poison. And all these foods are stripped of the anti-oxidants and anti-inflammatories that help your body detox. The result? Your body expends huge amounts of calories to eliminate some toxins—the rest, it stores in your fat to protect you. This is why most people are hungry all the time. They’re not getting energy they need.”
“So… what’s going on with me? Why am I losing weight but not going hungry?”
Liz paused, then dropped the bombshell.
Your body is designed to burn fat. You just have to let it.
“What? I thought we were designed to store fat?!?” We were Skyping and I was practically shouting. Then I heard Liz say…
What good is a fat reserve if you can’t burn it?
Liz continued: “You’re drinking smoothies packed with phytonutrients, anti-oxidants and anti-inflammatories that pull toxins out of you like a tractor beam. Allowing your body to burn those toxin-filled fat stores… and releasing tremendous amounts of stored energy.”
So that’s why I’m losing weight without going hungry.
Watch Liz’ free presentation. It’s packed with revolutionary weight loss information—information that works. Because it’s based on how nature works.
Click the button below only if you want to wear smaller clothes, breathe easier, move more freely and just plain feel better.
Because when you click here to watch Liz’ life-changing presentation, you’ll learn
- Which calories help you lose weight…and which ones help you gain it…
- The “diet” foods…some of them vegetables…that lead to weight gain and diabetes…
- The “low-fat” foods that can dramatically increase your risk of cancer.
- And the superfoods that rescue your body from this assault by detoxing you…
Revitalizing your metabolism so you can
Shed pounds as well as toxins, renew your body and reset your internal clock by up to 7 years.
Because until now, the Red Smoothie Detox Factor has been available only to Liz’ private clients. But now that she’s perfected it to work for almost everyone, almost every time, Liz is sharing it with rest of us so we can feel better and look better.
Get Red Smoothie Detox Factor before the price goes back up.
Because Liz offers a ridiculously good guarantee. You have 60 days to decide you love the Red Smoothie Detox Factor. If you don’t love it—for any reason, or even no reason at all —Liz will refund your money. 100%. No questions asked.
Natural Diabetes Treatment Works Better Than Prescription Drugs *PROOF*
By Richard Neal
Tags: HEALING | REMEDIES | PREVENTION
According the latest statistics, diagnosed and undiagnosed diabetes in the United States is reaching epidemic levels:
Total: 29.1 million people or 9.3% of the population have diabetes.
Diagnosed: 21.0 million people.
Undiagnosed: 8.1 million people (27.8% of people with diabetes are undiagnosed).
Source: CDC Website
Drugs Treat Symptoms, Not Disease
Pharmaceutical companies have been trying to shut these doctors down simply for revealing the truth about diabetes.
Scientific studies have proven that type 2 diabetes can be reversed naturally - but this information has been hidden and suppressed for decades.
Diabetics can normalize blood sugar, and be taken off all medication and insulin injections completely naturally.
Doctors at the International Council for Truth in Medicine are revealing the truth about diabetes in a shocking new online presentation.
In 3 Weeks, 71% Type 2 Diabetics Were Taken off ALL Medication
96% of patients were able to stop all insulin injections and 81% achieved complete relief of painful neuropathy.
Groundbreaking research published by the University of Kentucky, University of California and Newscastle University prove that type 2 diabetes CAN be reversed.
Blood sugar normalizes... neuropathy pain goes away...
Doctors at the International Council for Truth in Medicine have perfected these techniques and helped tens of thousands of their patients end the need for medication and insulin injections 100% naturally.
You don't have to suffer anymore, Learn the truth about your diabetes and stop this disease dead in its tracks right now.
Groundbreaking New Research
Doctors at the International Council for Truth in Medicine are revealing the truth about diabetes that has been suppressed for over 21 years.
Last year they helped over 17,542 type 2 diabetics end the need for prescription drugs, insulin injections and blood sugar monitoring.
This year they're on track to help over 30,000.
In just a few weeks, 96% of their patients are able to stop ALL diabetes medication and insulin injections.
No more neuropathy pain, pricking your finger, or the need for expensive medication.
Learn about this groundbreaking new research here:
#1 muscle that eliminates joint and back pain, anxiety and looking fat
By J. Davis III
Tags: HEALING | PREVENTION
I bet you can’t guess which muscle in your body is the #1 muscle that eliminates joint and back pain, anxiety and looking fat.
This “hidden survival muscle” in your body will boost your energy levels, immune system, sexual function, strength and athletic performance when unlocked.
If this “hidden” most powerful primal muscle is healthy, we are healthy.
d) Hip Flexors
Take the quiz above and see if you got the correct answer!
P.S. Make sure you check out the next page to get to know the 10 simple moves that will bring vitality back into your life!
==> Click here to discover which “hidden survival muscle” will help you boost your energy levels, immune system, sexual function, strength and athletic performance permanently!
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