Waist-to-hip ratio is a better indicator of body shape and predictor of disease risk than BMI, says report.

Medical professionals have long used body mass index (BMI), a measurement for human body shape determined by dividing weight in kilograms by height in meters squared, to categorize individuals as underweight, normal, overweight, or obese. BMI is used in the clinical setting to define health status and risk for disease and is also a common anthropometric measurement used in scientific research.

However, more evidence suggests that BMI may not be as accurate as another body shape measurement, waist-to-hip ratio. Waist-to-hip ratio is determined by dividing waist circumference by hip circumference.

A recent report presented at the European Congress for Obesity from health experts out of Oxford Brookes University in London concluded that estimates of years-of-life-lost due to obesity were more accurate when waist-to-hip ratio was used compared to BMI (1). Unfortunately, the more accurate measurement predicted greater years of life lost due to obesity.

Could this mean that the obesity epidemic is a greater threat than we thought? The results of this review point to “yes.”

For example, a 30-year-old man with a BMI over 40 kg/m2—the highest BMI category—has a years-of-life-lost expectancy of 10.5 years. However, using the waist-to-hip measurement increases the years-of-life-lost to 16.7 years. That is more than a 50 percent increase in life lost due to obesity.

BMI became an international standard for obesity in the 1980s. The ease of use and ability to calculate without expensive machinery has made it a popular tool in both the health and research fields. However, the use of BMI has been criticized because the measurement assumes that the distribution of lean mass and adipose tissue are inexact. Because of this, BMI generally overestimates the amount of body fat on those with more lean body mass (i.e. athletes) and underestimates excess body fat on those with less lean body mass.

A 2008 study that examined more than 13,000 subjects from the United States’ third National Health and Nutrition Examination Survey (NHANES III) found that BMI-defined obesity (BMI > 30) was present in 21 percent of men and 31 percent of women (2). However, when body fat percentages were used, obesity was found in 50 percent of males and 62 percent of females. The difference based on method used was striking.

These findings emphasize the importance of appropriate screening to monitor health. As one of the authors stated in a press release, “If you are measuring waist-to-height ratio you are getting a much earlier prediction that something is going wrong, and then you can do something about it.”

Be sure to ask your family physician to calculate your wait-to-hip ratio during your next visit. If your doctor or you are not satisfied with where you stand afterward for long-term health, look to Isagenix to provide you with the solution you need to take back your health.

References:

1.    Ashwell M, Gunn P, Gibson S. Waist-to-height ratio is a better screening tool than waist circumference and BMI for adult cardiometabolic risk factors: systematic review and meta-analysis. Obes Rev 2012;13:275-86. doi: 10.1111/j.1467-789X.2011.00952.x

2.    Romero-Corral A, Somers VK, Sierra-Johnson J et al. Accuracy of body mass index in diagnosing obesity in the adult general population. Int J Obes (Lond) 2008;32:959-66. doi: 10.1038/ijo.2008.11

Fat loss involves complex metabolic processes that begin at the cellular level.

Ah, the visual joy of weight loss—your face is more defined, your belly no longer protrudes over the waist of your pants, and parts that used to jiggle are now toned. On the outside, fat loss seems like a fairly simple process. However, what happens in your body during weight loss involves an intricate web of metabolic changes that include structural transformation of fat cells, the breakdown and use of fat for energy, as well as changes in hormone production.

Performing Isagenix Cleanse Days—a combination of intermittent fasting with herbs and vitamins that support detoxification—is an effective approach for weight loss, especially for targeting fat loss. In fact, the UIC study using Isagenix products found that those who follow the Isagenix system had more fat loss and twice as much visceral fat loss than those who followed a “heart healthy” diet.

How does fat loss occur when you incorporate Cleanse Days into your routine? To understand, we’ll have to start with the basics, or Fat 101:

Getting to know fat

Adipose tissue—or body fat—is comprised of millions of fat cells, also called adipocytes, with the average adult having around 40 billion. The weight of adipose tissue is about 20 percent of body weight, making it one of the biggest organs in the body.

Fat can be defined by where it’s found in the body: subcutaneous fat is located just below the surface of the skin while visceral fat is found in the abdominal cavity, surrounding the internal organs. Furthermore, there are two types of adipose tissue: white and brown. White adipose tissue is primarily used as an energy reserve and brown adipose tissue functions to generate heat.

Adipose tissue is a metabolically active organ rather than just an inert mass as many may have guessed. In fact, each depot of the organ even receives its own vascular and nerve supply.

Adipose tissue has been identified as an endocrine organ because of its production of hormones known as adipokines. These signaling proteins influence several important functions including glucose and lipid metabolism, blood coagulation, insulin sensitivity, blood pressure, and steroid hormone modulation (1). Excessive adipose tissue has been shown to disrupt the normal endocrine functions of fat cells and can negatively affect health through insulin resistance, abnormal blood lipids, and even increased cardiovascular disease risk.

Leptin is an adipokine that regulates hunger and appetite by telling the brain, “I’m full!” Although intuition may assume that leptin levels would be low in obese individuals due to chronically excessive food intake, the opposite is true. Leptin has been shown to be tightly related to fat cell size: the bigger the adipocyte, the greater the expression of leptin (2).

This would mean that obese persons are constantly feeling full, right? Wrong. Obesity is associated with resistance to the effects of leptin on the brain appetite centers, so they actually end up having an impaired response that doesn’t indicate fullness. This exemplifies how complex the relationship is between adipose tissue and the endocrine system.

Fat cells increase in size, then in number

When energy balance becomes positive (meaning there are more calories consumed than burned), the adipose organ increases, particularly in the amount of white adipose tissue. White adipocytes undergo hypertrophy (increase in volume) followed by hyperplasia (increase in number).

It’s been proposed that adipocytes have a maximum volume, referred to as “critical cell size” that may be genetically determined (3). This means that fat cells can only get so big. Once they reach their critical cell size, they trigger production of new adipocytes. In other words, your existing fat cells are filled until they reach their capacity (much like a balloon) and then signal the body to make more fat cells.

You are more likely to make additional fat cells at certain times in your life. Research has shown that the natural production of fat cells steadily increases during childhood and levels off in early adulthood (4). Although more research is needed, this could indicate that children who are obese are more likely to be obese as adults and experience greater difficulties in trying to achieve weight loss.

How the body burns fat

When energy balance is negative in the body (meaning there are more calories being burned than consumed), the hormones that access stored fuel are increased, namely glucagon. In short, the body flips from an energy-storing state to an energy-burning state.

First, the body will burn stored carbohydrate, also known as glycogen, which is found mostly in the liver and muscles. Once the glycogen energy reserve has been exhausted, the body breaks down fat in a process called lipolysis.

What happens to fat cells during weight loss?

During negative energy balance such as on Cleanse Days, the body will use the fat for fuel causing the fat cells to shrink in size. As fat cells decrease in size, so too does the amount of signaling molecules produced. Over time, this reestablishment of normal endocrine function can be immensely beneficial for health including decreasing the molecules that induce inflammation.

Additionally, fat loss accompanied by adequate intake of optimal nutrition—such as  vitamins (B vitamins, vitamins C and E), minerals (selenium, zinc, copper), and other bioactive nutrients including coenzyme Q10 and polyphenols—support the detoxification systems of the body in the removal of toxins. (Read more in The Basics of Detoxification.)

It is interesting to note that fat cells have the ability to shrink but rarely decrease in number. However, during fat loss, cells can decrease as much as 400 percent in size! For many, this morphological transformation supported by dietary interventions such as Cleanse Days means more than just a slimmer appearance; it can improve health and even add years of quality life.

References

1.    Rossmeislova L, Malisova L, Kracmerova J, Stich V. Adaptation of human adipose tissue to hypocaloric diet. Int J Obes (Lond) 2013;37:640-50. doi: 10.1038/ijo.2012.80

2.    Skurk T, Alberti-Huber C, Herder C, Hauner H. Relationship between adipocyte size and adipokine expression and secretion. J Clin Endocrinol Metab 2007;92:1023-33.

3.    Cinti S. The adipose organ at a glance. Dis Model Mech 2012;5:588-94.

4.    Spalding KL, Arner E, Westermark PO et al. Dynamics of fat cell turnover in humans. Nature 2008;453:783-7. doi: 10.1038/nature06902

A new IOM report stresses the importance of not consuming excessive sodium, but also not consuming too little sodium.

Do you meticulously read every food label you come across, looking for those milligrams of sodium, and then shun any item that may push you over the 1,500 milligram mark? A new report put out by an Institute of Medicine (IOM) expert committee may offer some reprieve from trying to keep sodium intake extremely low.

In the report, the committee examines the body of evidence behind sodium consumption and what the magic number is to best support health. After reviewing the available research, the authors concluded that drastically lowering sodium intake beyond the government dietary guidelines – 2,300 mg per day – doesn’t incur any real health benefit, and may, in fact, endanger health for some populations.

The report has been met with both elation and criticism. The American Heart Association, which recommends that everyone consume no more than 1,500 mg of sodium per day, is standing by their recommendation even in light of the news and has voiced fears that people will get the wrong message of sodium not needing to be restricted and might stop monitoring their intake.

There’s no doubt that the average U.S. adult gets too much sodium – an average of 3,400 mg per day – which can increase the risk of heart disease. The majority of this excess is from processed and restaurant foods. The public health message of “Stop Passing the Salt” is not a bad one and could be beneficial for many, but pushing people to try to cut their sodium levels too low isn’t necessarily a good thing either as sodium is crucial for optimal functioning of the body.

“We’re not saying we shouldn’t be lowering excessive salt intake,” cautioned Dr. Brian Strom of the University of Pennsylvania and who led the IOM committee as quoted by the Associated Press. “As you go below the 2,300 mark, there is an absence of data in terms of benefit.”

The authors of the report focus on the physiological consequences of extremely low sodium levels including increases in triglyceride levels, insulin resistance, and activity of the sympathetic nervous system—all of which can up the risk for heart disease and put people who already have the disease at risk for further potential harm. It’s important to remember just what sodium does in the body, which includes helping regulate fluid balance, blood pressure, transmitting nerve impulses, and allowing the muscles and heart to relax.

Sodium’s effect on blood pressure is what has guided current dietary recommendations—high sodium intake can raise blood pressure while reducing salt intake lowers it. Because an intake between 1,500 and 2,300 mg will not raise blood pressure, health expercts determined that range to be the gold standard for health. But, IOM experts point out that the advice to keep sodium intake to 1,500 mg wasn’t based on research that looked at health outcomes, rather it’s the lowest amount a person can go without experiencing symptoms of deficiency as long as they eat enough food for adequate calories and nutrients to survive.

So what’s a conscious consumer to do? Take this report “with a grain of salt”. Though the IOM committee does bring up valid points about health concerns when consuming extremely low amounts of sodium–amounts that would be very difficult to meet when following a typical Western diet–they didn’t set any new guidelines for sodium intake and didn’t establish an upper limit. Even more, the report doesn’t mention the multiple studies that have shown health concerns related to overconsumption of sodium.

The best bet for now is likely to be sticking to around 2,300 mg a day. The point is that you shouldn’t be eating salt without restraint—limit salty processed or restaurant foods, reduce or stop your use of the salt shaker, and be sure to eat plenty of potassium-rich fruits and vegetables to balance sodium in the body—but you also shouldn’t be obsessing about keeping your salt intake at or below 1,500 mg.

One healthy diet approach that’s been shown to help lower blood pressure even without lowering sodium intake is the DASH (Dietary Approaches to Stop Hypertension) eating plan. Basically, the DASH eating plan involves consuming a diet rich in low-fat, low-sodium dairy products, fish, chicken, and lean meats, in addition to plenty of fruits, vegetables, and whole grains.

Studies evaluating the DASH eating plan have used 2,300 mg per day as a nutrient goal for sodium and have found it to be effective for reducing blood pressure. It’s important to keep in mind that a lower goal of 1,500 mg per day on the DASH eating plan has shown to lower blood pressure further in those with high blood pressure, African Americans, and middle-aged or older adults. Individuals with hypertension should discuss with a personal physician to evaluate what sodium intake would be best for them.

Whether you’re following the DASH eating plan or just trying to eat the best sodium intake for optimal health, Isagenix products are a perfect fit. All products are on the lower end of the spectrum for sodium levels—IsaLean Shake for instance, has less than 300 mg. The products are also clinically shown to help support optimal nutrition and healthy weight management, which are certainly two of the most important factors for maintaining healthy blood pressure.

Reference: Institute of Medicine. Sodium Intake in Populations: Assessment of Evidence. 2013.

Trainer: Nutrition Communications Specialist Gillean Barkyoumb, MS, RD

You’ve got questions? We’ve got answers! Listen in as Gillean reviews the most frequently asked questions for the month including how Isagenix Cleanse Days work, what the difference is between IsaLean Shake and IsaLean Pro, and how following “SCULPT“ can get you past a weight loss plateau. If you have a question, submit it here. TRT – 21:09

Losing weight is challenging, but possible, when you have hypothyroidism.

Would you know if your thyroid gland slowed its production of thyroid hormone? The symptoms of decreased thyroid hormone synthesis, known as hypothyroidism, are hard to spot. About 10 million Americans have thyroid disease and many others are undiagnosed, under-diagnosed, or under-treated.  Many times the symptoms—including weakness and fatigue, weight gain, persistent constipation, or thinning hair—are often mistaken as other illnesses or simply the progression of aging, hence its nickname by physicians as “the great mimicker”.

The thyroid is a small, butterfly-shaped gland that sits at the base of the front of your neck and plays a key role in the endocrine system, which creates, distributes, and regulates hormones in the body. The hormones produced by the thyroid gland, T3 and T4, regulate the body’s metabolism by providing cells with energy they need to function. When your thyroid does not produce enough of these hormones, the balance of chemical reactions in your body can be upset and many times results in a slowed metabolism.

The clinical symptoms of hypothyroidism are directly related to this metabolic disturbance—most notably being weight gain. If levels of thyroid hormones are low, you burn fewer calories per day. An underactive thyroid makes every calorie count more, sometimes double. It makes losing weight a slower and more challenging process.

Here are six things to consider if attempting a weight management program when you have an underactive thyroid:

1. See your physician

If you are experiencing the symptoms of hypothyroidism, it’s essential to get proper treatment from your physician. Diagnosis through a blood test will determine if synthetic thyroid hormones are needed. It’s important to note that taking the thyroid hormones will help normalize hormone levels, but they won’t necessarily cause you to lose weight. Diet and lifestyle changes must still be followed to help shed the pounds (more about this below).

2. Avoid foods that hinder thyroid hormone absorption

When taking thyroid hormones, it’s important to avoid certain foods and nutrients that can interfere with absorption.

For example, dietary calcium or iron can inhibit thyroid hormone absorption. For this reason, many doctors recommend taking thyroid medication immediately upon rising and two to three hours apart from consuming calcium- or iron-containing foods. Be sure to do your research as some calcium- and iron-containing foods and supplements may be surprising such as antacids, calcium-fortified orange juice, and multivitamins.

It’s also important to avoid foods that can interfere with thyroid function, which are designated as goitrogenic foods. Common goitrogenic foods include non-fermented soy foods, legumes such as lima beans, and raw cruciferous vegetables such as broccoli, cauliflower and Brussels sprouts. Preparation methods, such as cooking or fermentation, reduce the amount of goitrogens in these foods.

2. Eat balanced meals with quality protein

The greatest contributor to basal metabolic rate (BMR)—the rate that your body burns calories—is muscle tissue. Even when you are at rest (such as sleeping), muscle requires energy to rebuild and restore. For this reason, it’s beneficial to preserve muscle when you’re trying to lose weight.

Meals higher in protein compared to other macronutrients (carbohydrates and fats) have shown to help maintain muscle mass resulting in a higher BMR, faster metabolism, and greater energy expenditure (1;2). Additionally, the digestion and absorption of protein—known as the thermic effect of food—requires more calories than both fat and carbohydrate combined (2).

3. Choose calories wisely

When trying to lose weight, every calorie counts. This is even more emphasized when dealing with a sluggish metabolism. It’s important to limit “empty” calories such as sugary drinks, white-flour pastas and breads, and other sources of refined carbohydrates that can quickly spike blood sugar and leave you feeling hungry and fatigued.

Instead of refined carbohydrates, choose portion-controlled meals that are higher in dietary fiber to help satisfy your appetite and keep you feeling fuller, longer. In addition to curbing cravings, a high-fiber diet can help avoid hypothyroidism-induced constipation as dietary fiber is an important bulking agent for solidifying and softening stools.

4. Get moving, even if it is only for a short time

The fatigue that often accompanies hypothyroidism can hamper motivation to exercise; however, physical activity—especially resistance training— is a major contributor to metabolic stimulation and muscle growth, which can fuel weight loss.

If time and motivation to exercise are challenging, try high-intensity interval training (HIT). HIT involves alternating intense bouts of exercise ranging from 30 seconds to several minutes with recovery periods spanning one to five minutes. The benefits of HIT have been shown to outweigh longer, continuous exercise when it comes to improving body composition and metabolic health (3).

5. Make sure you are getting sufficient vitamins and minerals daily

A diet supplying sufficient amounts of minerals such as iodine and selenium is important for thyroid health. Sources of iodine include iodized salt and sea vegetables such as kelp. It may seem like you would be getting enough iodine from a typical salty Western diet; however, many processed foods do not use iodized salt. Sources of selenium include animal products, seafood, dairy, and Brazil nuts. Also, you can ensure you are receiving sufficient amounts through supplementation.

In addition to these minerals, evidence has been showing that vitamin D is particularly important for those with thyroid problems and other autoimmune disorders. Those with thyroid disease may be at greater risk for low vitamin D levels (4,5). Because of the many roles vitamin D plays in the body—from  bone health to brain health—it’s important to be sure you are getting enough through your diet, supplementation, or by soaking up the sun’s UVB rays. If you choose the latter, be sure to practice safe sun exposure.

6. Get enough quality shut-eye

While getting enough quality sleep is important for anyone attempting to lose weight, it’s especially important for those with hypothyroidism. Too often, people who are sleep-deprived try to increase levels of alertness by eating and those foods tend to be high-calorie options. This cycle of fatigue and self-medicating with unhealthy foods can be disastrous for your waist line and your health.

In addition to feeling tired and making bad food choices, sleep deprivation can decrease insulin sensitivity and essentially cause a metabolic meltdown. On average, adults need seven to nine hours of sleep each night. So make sure you are getting enough horizontal time every night.

It is possible to reach your weight-loss goals even if you have hypothyroidism. Take the necessary steps to improve your health, stay consistent, and have the right attitude. Isagenix is here to support you all the way!

References:

1. Soenen S, et al. Normal Protein Intake Is Required for Body Weight Loss and Weight Maintenance, and Elevated Protein Intake for Additional Preservation of Resting Energy Expenditure and Fat Free Mass. J Nutr. 2013 Feb 27. doi: 10.3945/jn.112.167593
2. Westerterp-Plantenga MS, et al. Dietary protein – its role in satiety, energetics, weight loss and health. Br J Nutr. 2012 Aug;108 Suppl 2:S105-12. doi: 10.1017/S0007114512002589.
3. Shiraev T, Barclay G. Evidence based exercise – clinical benefits of high intensity interval training. Aust Fam Physician. 2012 Dec;41(12):960-2.
4. Kivity S, Agmon-Levin N, Zisappl M et al. Vitamin D and autoimmune thyroid diseases. Cell Mol Immunol 2011;8:243-7. doi: 10.1038/cmi.2010.73
5. Bozkurt NC, Karbek B, Ucan B et al. The Association Between Severity of Vitamin D Deficiency and Hashimoto’s Thyroiditis. Endocr Pract 2013;1-14.

May is National Celiac Awareness Month, a perfect time to discuss what celiac disease is excatly and the role gluten plays in it.

Less than a decade ago, few people had heard of gluten. Now that’s all changed. Thousands across North America are choosing to reduce or completely remove the common protein from their diets to improve their health. “Gluten-free” foods now line grocery store shelves and most people are at least familiar with someone on a gluten-free diet.

But what exactly is gluten and what harm does it really cause for your health? It’s a discussion worth talking about in May, which is National Celiac Awareness Month. Celiac disease is the autoimmune disorder that is mainly to blame for the need to avoid gluten in the diet. The prevalence of celiac disease has skyrocketed in the United States with a four-fold increase in Americans being diagnosed since 1950 (1). Even greater than the rise in the number of those diagnosed with celiac disease is the rise in the number of people diagnosed with gluten sensitivity or intolerance (2).

For those who don’t have these conditions, gluten is a harmless and a nutritious source of protein found in wheat, rye, oats, and barley. But for those with celiac disease, gluten can trigger an immune response in the small intestine causing damage to the absorptive lining. This damage can cause a host of negative symptoms including increased risk for malnutrition due to an inability to absorb essential nutrients, vitamins, and minerals.

According to the University of Chicago’s Celiac Disease Center, more than 300 different symptoms are reportedly caused by celiac disease. Among those symptoms are gastrointestinal (GI) conditions such as persistent diarrhea or constipation, bloating, abdominal pain, vomiting, and weight loss. Additionally, non GI-related symptoms have been reported as well: fatigue, rash, joint pain, and fertility issues.

Because symptoms vary so widely from person to person—with up to 38 percent of affected individuals reporting no physical symptoms at all—celiac disease is difficult to diagnose. In fact, the Celiac Disease Center estimates that 97 percent of those with the disease are unaware they have it. Adding to the mystery, gluten sensitivity is just a cluster of symptoms. Unsure of the cause, or really the response, gluten sensitivity mimics discomforts experienced in celiac disease without the destruction to the intestine.

Generally, the treatment for gluten-related disorders is to exclude all gluten-containing products from the diet. As the public and medical professionals labor to gain ground in diagnosing the often broad clusters of symptoms, it’s difficult to avoid marketing gluten-free as a health tonic to the public.

Should those without celiac disease or any gluten sensitivity avoid gluten? The answer here is probably not. As long as symptoms don’t appear after eating gluten, there is really no reason to cut out the valuable amounts of the protein. However, it’s true that eating gluten-free might have ancillary benefits such as resulting in reduction of empty calorie foods such as bread, crackers, and pizza. Those who avoid these processed varieties also tend to substitute them with more healthy alternatives such as fruits and vegetables.

Those who think they may have symptoms associated with gluten sensitivities should make an appointment with a physician for appropriate testing.

Fortunately, as the prevalence of gluten intolerance and sensitivity has grown, so have the food options available for the people living with the disorder. For example, all Isagenix products are free of gluten with the exception of SlimCakes. Isagenix Greens! also currently contain gluten although the product is in the process of being reformulated and will be gluten-free in the very near future. Because there is always a possibility of cross-contamination, Isagenix also goes the extra mile in assuring that products labeled “gluten free” are tested for gluten by independent laboratories.

References

1. Rubio-Tapia A, et al. Increased prevalence and mortality in undiagnosed celiac disease. Gastroenterology 2009 Jul;137(1):88-93. Epub 2009 Apr 10.

2. Di Sabatino A, Corazza GR. Non-celiac gluten sensitivity: sense or sensibility? Ann Intern Med. 2012 Feb 21;156(4):309-11.

Post-exercise muscle weakness may be due insufficient vitamin D.

Does an intense workout leave your muscles feeling drained? According to a new study, a lower level of vitamin D may be to blame.

The new study, published in the journal Nutrients, indicates that by maintaining sufficient vitamin D status (measured by 25(OH)D levels), you might be able to avoid muscle weakness after intense workouts.

Fourteen physically active adults participated in the study and researchers had them do single-leg strength testing with one leg serving as the control and the other being used to test muscle performance. Blood levels of vitamin D and other markers were measured before the exercise and then immediately, 1-hour, 24-hours, 48-hours, 72-hours, and 7 days after. Single-leg strength measurements were taken at baseline and six different times thereafter.

Results revealed, as expected, that muscle weakness occurred in the leg that performed the exercises compared to the control leg. The higher blood vitamin D levels that the subjects had, the less muscle weakness they experienced both immediately and a number of days after exercise.

“The novel finding of the present investigation was the inverse association between pre-exercise serum 25(OH)D and both immediate and persistent muscular weakness after intense exercise,” the researchers wrote.

This study adds to the growing list of reasons why it’s crucial to get adequate amounts of vitamin D daily from the diet or sun exposure. Recent data suggest that both vitamin D deficiency (<20 ng/mL) and insufficiency (21 to 29 ng/mL) may be associated with numerous health conditions.

The unique thing about vitamin D is that you can ingest it from foods and/or supplements, or synthesize it in your body when exposed to UV-B rays from sunlight. The liver and kidneys kick into gear to convert vitamin D from sun exposure into a form that can be used by the body for vitamin D’s many functions.

What’s unfortunate about obtaining vitamin D from the sun is that depending on where you live, what time of day you’re out in the sun, and your sun-safety habits—wearing sunscreen and protective clothing—you may be diminishing your exposure to vitamin D-activating sunrays. (For a handy mobile-device app to decipher when time in the sun equals the best vitamin D time, click here.)

Eating your way to vitamin D sufficiency isn’t all that easy either—vitamin D is naturally found in just a few food sources such as cod liver oil, certain fatty fish, beef liver, UV-exposed mushrooms, and egg yolks. Some foods (ready-to-eat cereals) and beverages (milk and orange juice) are fortified with vitamin D, but the levels of fortification may not amount to sufficient doses.

Instead of worrying about what time to get out in the sun without protection and what foods to eat to get an adequate dose, Isagenix takes the guess-work out of meeting your vitamin D needs with Ageless Actives as part of Ageless Essentials Daily Pack. The vitamin D you get from Ageless Essentials Daily Pack provides the amount needed to maintain a healthy status, and as the aforementioned study suggests, keep you feeling strong and ready for more after intense workouts.

Reference: Barker T, Henriksen VT, Martins TB et al. Higher serum 25-hydroxyvitamin d concentrations associate with a faster recovery of skeletal muscle strength after muscular injury. Nutrients 2013;5:1253-75. doi: 10.3390/nu5041253

UIC researchers say subjects lost weight more easily and consistently on Isagenix.

Losing weight is easier and more consistent on a weekly basis when using an Isagenix system as compared to normal dieting, according to University of Illinois at Chicago (UIC) researchers.

The authors of the award-winning UIC study involving Isagenix products discussed their findings early last week during the American Society for Nutrition’s Scientific Sessions annual meeting at the Experimental Biology conference in Boston.

“The subjects’ weight loss was more predictable on Isagenix products over the course of the study,” said graduate student Cynthia Kroeger, who was listed as the first author on the open-access paper published in Nutrition & Metabolism.

Kroeger shared that the total reductions in body weight, body fat, and visceral fat (sub-abdominal fat) by the end of the 10-week study in subjects in the Isagenix group were also greater in comparison to the subjects in the group following a “heart healthy” diet.

The greater reduction in visceral fat found in the Isagenix group versus the “heart healthy” diet group was particularly remarkable, Kroeger said. She explained that the reason is because visceral fat is linked to the production of several markers related to insulin resistance and cardiovascular risk.

The study found, in summary, that Isagenix products led to a 56 percent greater reduction in average weight loss, 47 percent greater reduction in average body fat loss, twice as much visceral fat loss, and 35 percent greater reduction of oxidative stress markers related to cardiovascular risk.

Graduate student Monica Klempel added that the subjects on the Isagenix system also found staying on the Isagenix products much easier than complying to the “heart healthy” diet. Klempel, who is listed as the first author on the open-access paper published in Nutrition Journal, participated directly in helping subjects of both groups stay in compliance over the duration of the study.

She said that the subjects found the Isagenix products such as IsaLean Shake unexpectedly enjoyable despite its 240 calories. “They found the shakes surprisingly satisfying and filling,” she said.

Both of the graduate students also expressed their delight in finding out that their study received national recognition at the conference. “They referred to the winners as the ‘best of the best’ as far as sound science and applicability to the obesity epidemic goals,” Kroeger said.

The study’s poster was one of six winners of the Obesity Research Interest Section of which is the largest section within ASN’s interest sections. The winners of the section also were selected to present their research at the conference.

Krista Varady, the lead author of the study, said that she was pleased that the study won in because of the fierceness of the competition. “It’s very impressive,” she said.

With high-intensity interval training, you reap the benefits of exercise without spending hours at the gym.

We all know that exercise is good for us, and we’ve heard that we should be getting 30 to 60 minutes per day most days of the week. But in today’s fast-paced world, where the demands of work, child care, and home maintenance seem to endlessly steal from our ever-shrinking depot of availability, finding the time to meet these recommendations can be quite a challenge.

What if there was a form of exercise that would allow you to reap the many health benefits of regular physical activity in just a quarter of the time? According to a recent review written by Australian researchers, high-intensity interval training (HIT) is a form of exercise that may do exactly that. Mounting evidence cited by the authors suggests that HIT is a time-efficient and effective alternative to traditional endurance exercise for boosting weight loss, aerobic stamina, and cardiovascular and metabolic health (1).

What is HIT?

HIT involves alternating intense bouts of exercise, ranging from 30 seconds to several minutes, with recovery periods spanning one to five minutes. For example, a cyclist might incorporate HIT by pedaling as fast as possible for 30 seconds against a strong resistance, lowering the resistance and leisurely cycling for 4 minutes, and then repeating this alternating schedule 4 to 6 times per session.

Such a training regimen adds up to about 20 to 25 minutes of exercise, which has shown substantial benefits when performed as few as three times per week (2). Just 2.5 hours of HIT completed over a total of 2 weeks has demonstrated benefits that are equivalent to 10.5 hours of continuous moderate exercise.

What are the benefits of HIT?

1.  Improved Body Composition

Many turn to traditional endurance exercise in the attempt to lose weight and improve their physical appearance, yet HIT may deliver even better results. HIT has been shown to reduce body fat, particularly abdominal fat (1, 3). In comparison with continuous moderate exercise, HIT increases energy expenditure and fat burning to a greater extent in the minutes and hours after a workout (1). This “after burn” is formally known as excess post-exercise oxygen consumption (EPOC) and reflects the body’s extra use of energy to replenish depleted fuel stores, repair cells, and restore hormonal and other body systems to their pre-exercise state. (This is also prime time for consuming IsaLean Shake or IsaLean Pro to fuel greater muscle growth!)

In addition to increasing EPOC to a greater extent than traditional endurance exercise, HIT also promotes greater releases of growth hormone (4). This transient increase in growth hormone may be important during the post-workout period when muscles are primed for growth. During exercise, muscle damage occurs and muscle synthesis stops. Spikes of growth hormone promoted by HIT may quickly mitigate protein breakdown after exercise and serve as a signal for muscle growth (5).

HIT may also help preserve muscle mass in other ways. During long bouts of steady-state exercise, glycogen (the storage form of sugar) becomes depleted, and the body begins to break into its muscle reserves to get protein that can be used for energy. Because HIT relies on intervals of intense exercise broken up by intervals of more leisure, less intense exercise, muscle reserves are better preserved. Together, increases in growth hormone and the protection of muscle protein results in the preservation of muscle mass, which keeps metabolism running high and supports greater fat loss over the long term.

2.  Improved Cardiovascular Health

It is well known that several different markers of cardiovascular health—such as VO2 max, blood vessel wall elasticity, and blood pressure— can be improved by steady-state endurance training. HIT has also demonstrated equivalence or superiority over traditional endurance training in improving these markers (1). VO2 max is a measurement that determines the physical fitness of a person. It detects the maximum ability of the body to transport and use oxygen during exercise. The higher the VO2 max, the more efficiently a person can get oxygen to working muscle, and the more rapidly this oxygen can be used to power performance. Because the heart is a muscle that can be strengthened by exercise, HIT can improve the heart’s ability to contract, increasing the amount of blood and oxygen that can be pumped to muscle. HIT has been shown to increase VO2 max to an even greater extent than traditional endurance training (1).

An important indicator of cardiovascular health is blood vessel wall elasticity, often referred to as endothelial function; the better the endothelial function, the greater the capacity of the blood vessel to expand or contract when necessary. Unhealthy arteries tend to be harder and less flexible. HIT has also demonstrated improvement in endothelial function and in reduction of blood pressure (1).

In addition to increasing VO2 max, improving endothelial function, and lowering blood pressure, HIT may help lower total cholesterol and LDL cholesterol (the “bad” cholesterol), while also increasing blood levels of HDL cholesterol (the “good” cholesterol) when combined with a balanced diet. Improved levels of cholesterol, as well as better blood pressure and endothelial function, can lead to reduced cardiovascular disease risk.

3.  Improved Metabolic Health

Another well-known benefit of regular exercise is improved blood sugar control. Exercising muscle has a high demand for sugar as a fuel source. The more intense the exercise, the more muscle relies on sugar from the bloodstream and stored forms of sugar (glycogen) for energy. HIT has been shown to be effective in reducing blood sugar, and has also been shown to improve insulin sensitivity (1).

As a gatekeeper of sugar’s entry into body cells, the hormone insulin has a primary role in keeping blood sugar levels within a healthy range. Resistance to insulin ultimately leads to high blood sugar levels and impaired energy production. The ability of HIT to enhance insulin sensitivity helps ensure the delivery of sugar to the cells that need it as well as proper blood sugar control.

4.  Improved Aerobic Stamina and Exercise Performance

Although steady-state endurance training is notorious for improving aerobic stamina and conditioning, studies show that HIT is also an effective exercise strategy for achieving this goal. Not only does HIT increase VO2 max, it also increases time to exhaustion during exercise. In one study, the length of time that a group of eight athletes were able to cycle at 80 percent VO2 max nearly doubled—from 26 minutes to 51 minutes—after undergoing six HIT sessions over two weeks (6).

Another factor that contributes to endurance performance is the ability of the muscle to store sugar as glycogen. Glycogen is used for energy as exercise progresses. There is a limit to the amount of glycogen that each person can store, but HIT has been shown to increase this amount (1, 2, 7). HIT also causes muscle to lower the rate at which it uses glycogen for energy, resulting in a greater reliance on the use of fat for fuel. Increasing and preserving energy stores in the form of glycogen will extend time to exhaustion, ultimately improving exercise performance (1, 2, 7).

HIT is for (Almost) Everyone

Most people can benefit from HIT. Studies have shown that it is safe and effective for those with health conditions such as diabetes and cardiovascular disease, and offers numerous advantages for healthy people simply looking to save time or switch up their workouts (1). Even professional endurance athletes are using HIT to improve performance by incorporating it alongside traditional endurance exercise in a comprehensive training program.

HIT is a fun way to break up the monotony of conventional workouts, and according to the Australian researchers, may even be easier to stick to than traditional endurance training. HIT can yield substantial health and fitness benefits with minimal time commitments, making it the perfect prescription for those who don’t have 30 to 60 minutes every day to meet the current exercise recommendations. However, before starting HIT or any other exercise program, a consultation with a person’s physician is advised to determine if appropriate.

References

1. Shiraev T, Barclay G. Evidence based exercise – clinical benefits of high intensity interval training. Aust Fam Physician. 2012 Dec;41(12):960-2.

2. Gibala MJ. High-intensity interval training: a time-efficient strategy for health promotion? Curr Sports Med Rep. 2007 Jul;6(4):211-3. Review.

3. Boutcher SH. High-intensity intermittent exercise and fat loss. J Obes. 2011;2011:868305.

4. Pritzlaff CJ et al. Impact of acute exercise intensity on pulsatile growth hormone release in men. J Appl Physiol. 1999 Aug;87(2):498-504.

5. Post-exercise hypertrophic adaptations: A re-examination of the hormone hypothesis and its applicability to resistance training program design. J Strength Cond Res. 2013 Feb 25. [Epub ahead of print]

6. Burgomaster KA, et al. Six sessions of sprint interval training increases muscle oxidative potential and cycle endurance capacity in humans. J Appl Physiol. 2005 Jun;98(6):1985-90. Epub 2005 Feb 10.

7. Gibala MJ, McGee SL. Metabolic adaptations to short-term high-intensity interval training: a little pain for a lot of gain? Exerc Sport Sci Rev. 2008 Apr;36(2):58-63.

Healthy fats, especially olive oil, are essential to a healthy diet.

Fats often get a bad rap. Although there are some types of fat you want to avoid or consume sparingly, such as trans fats, our bodies do require fat for survival. Fats are necessary for providing an important cushion around organs, they are essential for building hormones and cell membranes, and they supply the body with an efficient source of energy. In addition, fats assist in the absorption of fat-soluble vitamins (vitamins K, E, A, and D). For these reasons, it’s important to have a healthy amount of fat with every meal.

The key is to choose moderate amounts of healthy fats. Extra virgin olive oil is the star of the Mediterranean diet and one of the main sources of fat in Isagenix IsaLean Shakes (other sources of healthy fats include sunflower oil, flax seed, and medium-chain triglycerides from coconut oil). Olive oil is associated with several health benefits; in fact, observational studies have found that those who live in the Mediterranean region and follow the native diet that includes high amounts of olive oil live longer and healthier lives.

Undeniably Good For Your Heart

Olive oil has long been lauded for its fatty acid profile rich in monounsaturated fatty acids, which have shown considerable benefit to heart health. Recently, a study published in The New England Journal of Medicine found that compared to a standard low-fat diet, a Mediterranean diet rich in extra-virgin olive oil conferred long-term support for heart health (1).

Some may argue that the overall polyphenol (antioxidant) content that comes from eating plenty of fruits and vegetables is why those following a Mediterranean diet have better heart health. But a new study (2) suggests that the polyphenols found in olives and olive oil may play a large role in the diet’s protective effects.

Oleocanthanal On The Brain

Apart from the better heart health enjoyed by those in the Mediterranean region, epidemiology studies suggest that those eating olive oil-rich diets have improved cognitive health throughout their lives. The compound oleocanthanal, found in extra-virgin olive oil, may be an important factor for promoting brain health.

The most recent study to find that oleocanthal demonstrated brain health benefits was published in ACS Chemical Neuroscience. In the study, oleocanthal protected nerve cells in the brain from oxidative insult that is associated with neurodegenerative conditions (3). Oleocanthal showed a regular pattern of boosting production of two proteins that are critical in removing abnormal proteins in the brain, preserving brain function.

More Olive Oil May Equal Longer Life

When enjoyed regularly, especially when combined with co-enzyme Q10, olive oil may also lead to a healthier and longer life. In a study (4) published in the American Journal of Clinical Nutrition that evaluated the Mediterranean diet in more than 40 thousand people from Spain, researchers found that the highest consumption of olive oil led to the lowest rates of mortality.

How can you reap the benefits of cold-pressed extra-virgin olive oil? Look no further than IsaLean Shakes—yet another reason to enjoy the great taste of quality nutrition daily.

References

1. Estruch R, Ros E, Salas-Salvado J et al. Primary prevention of cardiovascular disease with a Mediterranean diet. N Engl J Med 2013;368:1279-90.
2. Tresserra-Rimbau A, Medina-Remon A, Perez-Jimenez J et al. Dietary intake and major food sources of polyphenols in a Spanish population at high cardiovascular risk: The PREDIMED study. Nutr Metab Cardiovasc Dis 2013.
3. Abuznait AH, Qosa H, Busnena BA, El Sayed KA, Kaddoumi A. Olive-Oil-Derived Oleocanthal Enhances beta-Amyloid Clearance as a Potential Neuroprotective Mechanism against Alzheimer’s Disease: In Vitro and in Vivo Studies. ACS Chem Neurosci 2013.
4. Buckland G, Mayen AL, Agudo A et al. Olive oil intake and mortality within the Spanish population (EPIC-Spain). Am J Clin Nutr 2012;96:142-9.