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Burn Fat While You Sleep

The AHA! Team — Fri, 13 Jun 2025 05:21:47 +0000

Al Sears, MD, CNS – If you’re having trouble sleeping, chances are you’re also living with a broken metabolism. But repairing your ability to sleep soundly through the night can help you melt away unwanted pounds – without lifting a finger. In a study published in the Journal of Lipid Research, researchers from Penn State University linked sleep-wake cycles to your native ability to burn fat while you rest. Fifteen participants – all healthy men in their 20s – started the study by sleeping for 10 hours a night in their own homes. Then they spent 10 nights at Penn State’s clinical research center. While there, they were fed carb-heavy meals – and slept no more than five hours for four consecutive nights. During this stage, the participants reported feeling sluggish and less satisfied with the meals they ate. Unsurprisingly, they also gained weight. The researchers took blood samples from the participants and found that their insulin levels rose as sleep restrictions worsened. But when the participants were able to return to a 10-hour sleep schedule, they were able to return to their normal body weight.1 This study highlights just how connected your sleep schedule is to your fat-burning potential. But the effects of a poor night’s sleep go beyond just physiological. Putting off sleep can also encourage behaviors that lead to further weight gain. Another study published in the American Journal of Clinical Nutrition found that when people get less sleep, they’re more likely to take a trip to the kitchen for a late-night snack. When this happens, your body releases cortisol – a stress hormone that encourages your body to conserve as much energy as it can. In other words, instead of burning fat the way it should – you’re just sitting on unused energy. This is the perfect storm for unwanted weight gain.2 If you’re experiencing random hunger episodes in the middle of the night, I don’t blame you… Because the modern world has set us all up for failure. How The Modern World Keeps You Awake The idea of a midnight snack is only something that could happen in modern times. For the vast majority of human history, eating when the sun went down was almost unheard of. Picture yourself living among our hunter-gatherer ancestors. There are no streetlights or sprawling metropolises brightening the night sky. There are no screens demanding constant attention. And the campfire you share with your community does little more than light up your immediate surroundings. In those times, if you wanted to eat, you had to either track down a wild animal yourself or find something edible close to your settlement. During the blackened hours of the night, this is almost impossible. That’s why hunting, gathering, and every other step in food preparation were done during the day – when you could see your surroundings and what you were doing. Of course, our ancestors were not only preparing food, they were trying to avoid becoming food for something else. In short, humans evolved to eat during the day. And in today’s world of near-constant illumination, we are fighting against our own biology. Unwanted weight gain is just one of many consequences. Sleep problems are also getting worse. According to the National Institutes of Health, between 50 and 70 million Americans have sleep disorders. That’s one out of every three adults.3 Fortunately, you can begin to solve both problems by turning to nature. Here are some tips I share with my patients to help them repair their native metabolism – so they can burn fat while they sleep. 3 Ways To Burn Fat While You Sleep 1. Limit artificial light. The screens you stare at all day – your smartphone, your computer, your television, and almost every other electronic device emits blue light. Studies show this type of light interferes with your body’s natural ability to produce melatonin – the “shut-eye” chemical that helps you sleep.Eliminating screens from your life entirely is almost impossible. But there are ways to adapt so that you can keep your exposure to a healthy minimum.Start by keeping your bedroom as dark as possible during the night. Darkness encourages melatonin production. Don’t turn on the TV past a certain time. If you enjoy reading before bedtime, opt for a traditional book instead of a tablet. If you can’t get your bedroom completely dark, try a sleep mask. 2. Use high-quality melatonin supplements. Melatonin does more than make you sleepy. Recently, it’s been discovered that “the sleepy chemical” acts as a mitochondrial decoupler. This means that the melatonin being absorbed into your system has a protective effect on the “batteries” in your body’s cells, and encourages them to be more active.It helps your body remove damaged mitochondria, as well as help transport protons across the inner membranes in your cells…which burns calories.4 Melatonin supplements can be found in almost any drug store or convenience store, but not all of them will absorb into your system properly. That’s why I recommend shopping for sprays, drops, or sublingual tablets. They’re easier to absorb and get to work faster. 3. Try intermittent fasting. Intermittent fasting doesn’t mean starving yourself. It means reorienting your body to process food the way human beings evolved to.Our hunter-gatherer ancestors often fasted out of necessity, routinely fluctuating between feasting and famine depending on how successful a hunt was – or the resources they had access to. Fasting is a primal tradition – and it helped our ancestors develop the fat-burning potential they needed to remain fit.It encourages your body to process food during the waking hours of the day and allows you to rest at night when you’re supposed to. I recommend starting with a simple, safe fasting schedule: Start your day with a 10 a.m. breakfast Take lunch in the afternoon as you normally would Finish your dinner by 6 p.m. Eat no additional food from 6 p.m. until 10 a.m. the following morning To Your Good Health, Al Sears, MD, CNS References: Ness K, et al. “Four nights of sleep restriction suppress the postprandial lipemic response and decrease satiety.” J of Lipid Res. 2019;60(11):1935-1945. Nedeltcheva, A. American Journal of Clinical Nutrition, January 2009. “Sleep Health | NHLBI, NIH.” Www.nhlbi.nih.gov, www.nhlbi.nih.gov/health-topics/education-and-awareness/sleep-health#:~:text=About%2050%20to%2070%20million. Demine S, et al. “Mitochondrial uncoupling: A key controller of biological processes in physiology and disease.” Cells. 2019;8(8):795 To read the original article click here.

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Are Morning Workouts Best for Burning Fat? Study Provides Answers

The AHA! Team — Wed, 27 Nov 2024 06:21:36 +0000

Joe Boland via Dr. Axe – If you’re like a lot of people out there, you probably wonder what the optimal time of day for exercise is. The answer depends on many factors, but if you’re looking to burn fat, new research suggests morning workouts may be your best bet. Study: Workout Time and Burning Fat Researchers from the Karolinska Institutet in Sweden and the University of Copenhagen in Denmark sought to determine how working out at different times of day affected post-exercise metabolism and fat-burning (aka the afterburn effect). They did this by examining physical activity in mice at various times of day. Why mice? Because, as described in an accompanying press release on the study, “mice and humans share many basic physiological functions, and mice are a well-established model for human physiology and metabolism.” Ultimately, researchers wanted to find out the optimal time of day to exercise in order to amp up fat-burning. They did this by studying the adipose tissue in the mice after two sessions of high-intensity exercise — one performed at an early active phase (equivalent of late morning in humans) and one at early rest phases (equivalent of late evening in humans). They found that “physical activity at an early active phase increased the expression of genes involved in the breakdown of adipose tissue, thermogenesis (heat production) and mitochondria in the adipose tissue, indicating a higher metabolic rate. These effects were observed only in mice that exercised in the early active phase and were independent of food intake.” A higher metabolic rate, of course, helps burn fat more than lower a metabolic rate, meaning morning workouts may help amp up your ability to burn fat. ”Our results suggest that late-morning exercise could be more effective than late evening exercise in terms of boosting the metabolism and the burning of fat, and if this is the case, they could prove of value to people who are overweight,” said professor Juleen R. Zierath from the Department of Molecular Medicine and Surgery and the Department of Physiology and Pharmacology at the Karolinska Institutet in the release. Zierath added: “The right timing seems to be important to the body’s energy balance and to improving the health benefits of exercise, but more studies are needed to draw any reliable conclusions about the relevance of our findings to humans.” Other Fat-Burning Tips While this is promising research and could encourage people to exercise early in the day, the truth is exercise at any time of day is beneficial. In fact, starting a fitness routine that works for you and your schedule is important. If that means working out in the afternoon, evening or night fits into your life better than morning, you should get your workouts in then instead. If burning fat is your ultimate goal, here are some ways to enhance your ability to lose belly fat and fat in other areas: Take advantage of natural metabolism boosters, such as getting plenty of sleep and rest, trying high-intensity interval training (HIIT), lifting weights, and avoiding inflammatory foods. Work out on an empty stomach. Add natural fat burners to your routine, such as conjugated linoleic acid, green coffee beans, grapefruit essential oil, green tea and other herbal teas, protein supplements and foods, and probiotic foods and supplements. Consume more fat-burning foods, such as high-fiber foods, apple cider vinegar, bone broth and many more. Incorporate more fat-burning workouts, including Tabata, HIIT, barre, CrossFit, spinning/cycling, cross-country skiing, sprinting, elliptical exercises, burst training, rowing and swimming. Playing sports like football, basketball, soccer and volleyball also is great for burning fat. Eat a healthy diet, and avoid unhealthy, processed foods. To read the original article click here.

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Melt Away Stubborn Belly Fat with this Peptide

The AHA! Team — Fri, 13 Sep 2024 09:43:47 +0000

Al Sears, MD, CNS – For decades, you’ve been given bad advice about how to get rid of stubborn belly fat… Most fitness “gurus” will tell you to do more cardio so you can enter your “fat-burning zone.” But that’s the last place you want to be… Burning fat while exercising signals to your body that it needs fat. Then it trains your body to make more fat. I’ve found a better way to help my patients eliminate abdominal fat and keep it off. I’m talking about safe and effective peptide therapy. Peptides will play an essential role in the future of regenerative medicine. Peptides are made up of short-chain amino acids. You can think of them as small pieces of protein that send messages to a cell, telling it what to do. At the Sears Institute for Anti-Aging Medicine, we use a unique peptide known as AOD 9604 to help patients eliminate excess abdominal fat. AOD 9604 is a tiny fragment of human growth hormone (HGH). It stimulates the pituitary gland to speed up the metabolism without increasing appetite. But the benefits don’t stop there. AOD 9604 can also… Activate lipolysis, the process your body uses to break down fat Prevent the creation of new fat cells, a process known as lipogenesis Trigger the release of fat from fat cells Stop non-fatty foods from turning into body fat The research backs up what I’m starting to see in my practice. Australian researchers tested AOD 9604 on 300 obese individuals. Each patient received the peptide daily for three months. The results stunned even the scientists… Compared to patients who got a placebo, the peptide participants lost three times as much weight.1 And their weight loss remained steady and stable throughout the study trial. This indicates that continued treatment would result in even more significant weight loss. A second study was done on mice genetically prone to obesity. This research found that AOD 9604 may indirectly activate apoptosis – or cell death – in white fat cells.2 As I mentioned, white fat is the flabby, bad-for-you fat that holds onto excess calories as lipids. If the only thing AOD-9064 did was to help burn fat, that would be enough. But there’s more… Apart from its fat-burning properties, this peptide can also: Relieve joint pain3 Lower your heart attack risk4 Reduce diabetes risk5 Improve bone mineral density6 Reduce diabetes and regulate blood sugar7 Increase muscle mass8 It’s important to emphasize that the amino acids found within AOD 9604 are bioidentical to those found within human growth hormone. This means there are no side effects when taken properly. Use PACE to burn belly fat. All weight- and fat-loss therapies work much better when combined with the right workout. Earlier, I told you that cardio tells your body to store fat. On the other hand, my PACE principle tells your body to dump fat. PACE stands for “Progressively Accelerating Cardiopulmonary Exertion,” It uses brief but vigorous daily routines of increasing intensity. A study at Laval University in Canada compared long- and short-duration exercise programs. Researchers found those who did a short-burst workout lost the most fat.9 In fact, the short-burst group dropped 9 times more fat than the endurance group for every calorie melted! Everyone can do a PACE workout. It doesn’t matter what your age or physical condition is. You can choose any exercise that makes you stop and pant for breath. It could be as simple as going up and down the stairs, biking, walking or swimming. The important thing is to increase your challenge gradually over time. Here’s a simple walking workout to get you started… First, walk as far as you can for each of the three sets. Walk the first set a bit faster than you normally do. Then rest until your heart rate returns to normal. Next, walk as far as you can again for three sets – but go a bit faster. Rest again between sets, but make the rest period a tiny bit shorter. Then walk your sets again. But this time, go even faster and really pump your arms. Then push yourself to do one more set. To Your Good Health, Al Sears, MD, CNS References: 1. Zieba R, et al. “Obesity: a review of currently used antiobesity drugs and new compounds in clinical development.” Postepy Hig Med Dosw (Online). 2007 Oct 19;61:612-26. 2. Heffernan M, et al. “The effects of human GH and its lipolytic fragment (AOD 9604) on lipid metabolism following chronic treatment in obese mice ANDβ 3-ar knock-out mice.” Endocrinology. 2001;142(12)–5189. 3. D. R. Kwon and G. Y. Park, “Effect of Intra-articular Injection of AOD 9604 with or without Hyaluronic Acid in Rabbit Osteoarthritis Model,” Ann. Clin. Lab. Sci., vol. 45, no. 4, pp. 426–432, Jul. 2015. [PubMed] 4. M. D. Jensen, “Potential role of new therapies in modifying cardiovascular risk in overweight patients with metabolic risk factors,” Obes. Silver Spring Md, vol. 14 Suppl 3, pp. 143S-149S, Jun. 2006. [Wiley Online Library] 5. Stier H, et al. “Safety and Tolerability of the Hexadecapeptide AOD 9604 in Humans.” J Endocrinol Metabolism. 2013;3(1-2):7-15. 6. Biotech Peptides. “Peptides BPC157, AOD960 improve bone mineral density for osteoporosis.” 2021. https://biotechpeptides.com/2021/08/13/peptides-bpc157-aod960-improve-bone-mineral-density-for-osteoporosis/. Accessed on Feb 7, 2022. 7. Stier H, et al. “Safety and Tolerability of the hexadecapeptide AOD 9604 in humans.” J Clin Endocrinol Metab. 2013;3(1-2):7-15. 8. Stier H, et al. “Safety and Tolerability of the hexadecapeptide AOD 9604 in humans.” J Clin Endocrinol Metab. 2013;3(1-2):7-15. 9. Tremblay A, et al. “Impact of exercise intensity on body fatness and skeletal muscle metabolism.” Metabolism. 1994;43(7):814-818. To read the original article click here.

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Apple Cider Vinegar Diet: Does It Work for Weight Loss?

AHA Publisher — Wed, 01 Jun 2022 07:00:57 +0000

Rachael Link, MS, RD via Dr. Axe – The apple cider vinegar diet — an eating plan that involves simply adding a few spoonfuls of apple cider vinegar to your daily diet — may sound right on par with other fad diets that have long faded into obscurity. However, it’s actually a powerful ingredient that has been revered for its medicinal properties for centuries, and research shows that it may help boost metabolism, enhance fat-burning and support satiety to promote long-lasting weight loss. So how do you use apple cider vinegar for weight loss, and what exactly is the apple cider vinegar diet? Here’s what you need to know. What Is the Apple Cider Vinegar Diet? With the multitude of positive apple cider vinegar diet reviews and before-and-after shots out there, you may be wondering what this popular diet plan entails and how it can impact your health. As the name suggests, apple cider vinegar (ACV) is a key component of the ACV diet plan. This food is a type of vinegar made from apple cider that has undergone fermentation, resulting in a final product that is lower in calories and sugar, plus packed with gut-boosting probiotics and healthy enzymes. There are several different versions of the organic apple cider vinegar diet, but it’s typically a very simple concept that involves consuming one to two tablespoons of apple cider vinegar before or with each meal. Not only can this keep you feeling fuller for longer, but some also claim that it can boost metabolism, ramp up fat-burning and keep blood sugar levels steady to minimize hunger. Other variations also exist, many of which pair it with other ingredients used for weight loss. For example, some suggest consuming it with garcinia cambogia, a tropical species of plant that has been well-studied for its ability to reduce appetite and prevent weight gain. Eating apple cider vinegar and garcinia cambogia together is done in an effort to amplify results and speed up the metabolism. A combination of ACV and honey, or ACV and olive oil, can also be consumed before meals, often with other ingredients like spices or fruit juice added into the mix. Why Apple Cider Vinegar Works for Weight Loss: 6 Benefits 1. Enhances Satiety People often use ACV for weight loss thanks to its powerful impact on satiety and appetite. In fact, one study published in the European Journal of Clinical Nutrition showed that consuming apple cider vinegar with white bread not only decreased blood sugar levels, but it also increased feelings of satiety. This is a benefit that may be helpful for people with type 2 diabetes. Another study conducted by Arizona State University found that drinking vinegar with meals reduced caloric intake by 200–275 calories over the entire day, which could be incredibly beneficial for weight loss. You may find that consuming ACV with meals keeps you feeling full faster, and for a longer period of time, so add it to your diet if you’re trying to reduce calorie intake. 2. Boosts Fat-Burning When paired with a healthy diet and regular exercise, there’s no doubt that ACV helps with weight loss and fat-burning. Animal models show that acetic acid, one of the main compounds found in apple cider vinegar, can help block body fat accumulation by altering several specific genes and proteins involved in fat storage. Similarly, a small study out of Aichi, Japan found that drinking 15–30 milliliters of vinegar each day led to significant reductions in belly fat, body weight and waist circumference compared to a control group. 3. Stabilizes Blood Sugar One of the hallmark signs of low blood sugar is increased hunger and cravings. As blood sugar levels start to dip, hypoglycemia symptoms such as hunger, fatigue and weakness can start to set in. Fortunately, adding an apple cider vinegar weight loss drink to your daily routine can help stabilize blood sugar levels to prevent sudden spikes and crashes. One study actually found that drinking ACV helped reduce blood sugar levels after a meal by 31 percent. It’s also been shown to improve insulin sensitivity, which allows your body to use insulin more efficiently to optimize blood sugar control. 4. Increases Metabolism In addition to decreasing appetite and food intake, apple cider vinegar may also support weight loss by increasing your metabolism and bumping up the number of calories that your body burns each day. For example, an animal study conducted by the Central Research Institute actually suggeststhat certain compounds in apple cider vinegar, especially acetic acid, were effective at activating AMPK, a type of enzyme involved in metabolism and energy levels. Researchers noted that acetic acid has beneficial effects on glucose homeostasis in type 2 diabetes and supports healthy metabolism. 5. Improves Insulin Resistance Research indicates that ACV may improve insulin sensitivity to high-carbohydrate meals among adults with type 2 diabetes. A 2020 animal study published in the Journal of Diabetes Research found that daily consumption of apple cider vinegar can reduce the rise in blood sugar and lipid profile in rats with a high-calorie diet. A 2021 systematic review and meta-analysis including nine studies shows that there are significant favorable effects of ACV consumption on fasting plasma glucose and blood lipid profiles. 6. Improves Cholesterol Levels A 2014 study published in the Journal of Membrane Biology found that ACV is able to lower cholesterol levels in mice fed high-cholesterol diets. Researchers suggest that the food possesses oxidative stress scavenging effects, increases antioxidant enzyme and vitamin levels, and inhibits the free radical chain reaction that causes bad cholesterol. The Apple Cider Vinegar Diet Plan Although there are several ways to add ACV into your daily health routine, it’s most common to drink a small amount before each meal. How much should you drink for weight loss? Drinking one to two tablespoons diluted with water before each meal is most often recommended. However, it’s best to start with a lower dose and gradually increase to ensure you’re able to tolerate it. Apple Cider Vinegar Diet Drink Recipe If you’re not a fan of drinking apple cider vinegar as is, there are many different apple cider vinegar diet recipe options out there that you can try out instead. Typically, these involve mixing ACV with some water, juice and a mix of herbs and spices to boost both the flavor and health benefits of the final product. For those just getting started, try Dr. Axe’s Secret Detox Drink, which is made from apple cider vinegar, lemon juice and hot water, along with some ginger, cinnamon, cayenne pepper and raw honey. All of these compounds contain powerful medicinal properties that work together to support better health. Other Ways to Use ACV In addition to drinking your ACV, there are plenty of other possible apple cider vinegar uses to consider as well. For example, it can be used to make sauces, marinades and salad dressings, all of which can be enjoyed as part of a healthy, well-rounded apple cider vinegar diet. Apple cider vinegar pills are also available as a quick and convenient option for getting in your fix of ACV. However, research is limited on the effects of apple cider vinegar capsules, and it’s unclear whether or not they may boast the same health benefits. Besides weight loss, apple cider vinegar may even work to: Whiten teeth Kill bugs and fleas Treat poison ivy Enhance circulation Heal warts Promote skin health Relieve sunburns Risks and Side Effects What are the side effects of drinking apple cider vinegar, and can you drink it every day? Because of its acidity, some of the most common apple cider vinegar diet side effects include erosion of tooth enamel and burning of the throat or skin, especially if large amounts are consumed. To reduce the risk of adverse side effects, it’s important to keep intake in moderation and always dilute apple cider vinegar with water prior to consumption. As a general rule of thumb, each tablespoon should be mixed with about one cup of water. For some people, drinking it can cause negative symptoms like nausea or digestive issues, especially when first starting out. Be sure to start with a low dose and work your way up gradually to assess your tolerance. It may also not be advisable for those taking medications for diabetes, as it can lower blood sugar levels and interfere with your medications. If you notice any negative side effects or have any concerns, it’s best to consult with your doctor to determine the best course of treatment for you. Finally, keep in mind that the diet plan is unlikely to be effective unless paired with a nutritious, well-rounded diet and healthy lifestyle. Although ACV can help amplify results, it shouldn’t be viewed as a quick-fix for weight loss all on its own. Final Thoughts The apple cider vinegar diet involves consuming one to two tablespoons of ACV before each meal. In some cases, it may also be combined with other ingredients. Garcinia cambogia and apple cider vinegar diet, for example, is another popular variation, and many people also use honey and apple cider vinegar for weight loss as well. ACV can help promote weight loss by increasing metabolism, supporting satiety, boosting fat-burning and stabilizing blood sugar levels. There are plenty of detox drinks and ACV recipes ideas out there, making it easy to squeeze in a few servings throughout your day. In order to maximize apple cider vinegar diet plan weight loss results, be sure to combine ACV with a balanced diet and healthy lifestyle. To read the original article click here.

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