#Exercise and insulin sensitivity

[willowsearth]

Insulin Resistance: What it is and How to Reverse it

Insulin is a hormone produced by your pancreas that plays a crucial role in regulating your blood sugar levels. When you eat carbohydrates, your body breaks them down into glucose, which is then absorbed into your bloodstream. Insulin helps your cells take up glucose and use it for energy. However, if you eat too many carbohydrates or have a diet high in processed foods and sugars, your body may…

[wellhealthhub]

Diabetes and Aging: Unique Trials Confronting Elderly Individuals with Diabetes

With the gradual advancement of the global population, the incidence of diabetes among senior citizens is unequivocally surging. The intricate process of aging orchestrates numerous physiological alterations, including modifications in insulin sensitivity, thus bequeathing the task of diabetes management as an intricate and formidable endeavor for the elderly cohort. The present article ventures…

[mehmetyildizmelbourne-blog]

Does Fasted Cardio Work?

Why Fasted Workouts Works for Some and Not Others This is a quick intro to a comprehensive article I wrote on Medium. I link it here if you want to explore details and nuances. #1 Fat Loss Tip: Why Fasted Cardio Works for Some But Not Others — How to Make It Work for You Did you know fasted cardio could be your secret weapon to losing visceral fat, gaining lean muscle, and gaining mental…

[wellnessrevisited]

The Role of GLUT4 in Blood Sugar Regulation: A Critical Player in Metabolic Health

GLUT4, or Glucose Transporter Type 4, plays a central role in regulating blood sugar levels and maintaining metabolic balance. Found in skeletal muscle, adipose tissue, and the heart, GLUT4 is responsible for transporting glucose from the bloodstream into

In the intricate dance of glucose regulation within the body, one molecule stands out as a critical player: GLUT4. Short for Glucose Transporter Type 4, this protein plays an essential role in maintaining blood sugar levels, ensuring cells get the energy they need to function efficiently. Understanding GLUT4’s function is not just important for scientists and healthcare professionals—it’s vital…

[ancientroyalblood]

Understanding Insulin Resistance: Causes, Symptoms, and Solutions

Insulin resistance is a condition where the body’s cells become less responsive to insulin, a hormone that helps regulate blood sugar levels. This resistance impairs the body’s ability to use glucose effectively, leading to elevated blood sugar levels and potentially increasing the risk of developing type 2 diabetes and other health issues. Understanding insulin resistance, recognizing its…

[mr-divabetic]

This episode of Divabetic's podcast features tips, advice, and strategies for turning around a Prediabetes or a Type 2 Diabetes diagnosis. Guests include Jill Weisenberger MS, RDN, CDCES, CHWC, FAND, and gospel music recording artist, Pat Lacy.

Jill Weisenberger is recognized internationally for her expertise in nutrition, diabetes, and prediabetes. She worked as a nutrition counselor, diabetes educator, and health coach in hospitals, research, and private practice settings. Jill helps leverage resources, recipes, and scientific insights to find better ways to improve eating and smart living, reduce the risk of mismanaged diabetes health-related complications and support better health. Jill is the author of Prediabetes: A Complete Guide, 2nd edition, Diabetes Weight Loss Week By Week, 21 Things You Need to Know About Diabetes and Your Heart, and The Overworked Person's Guide To Better Nutrition. Additionally, she offers the Prediabetes Meal Planning Crash Course, Prediabetes Turnaround, Type 2 Eating Guide, and a Stick With It Video Course.

Vocalist Pat Lacy, who has worked with The Sounds of Blackness and Luther Vandross, shares her experience living with type 2 diabetes and how she managed to turn her health around by modifying her lifestyle. This podcast features music from Pat Lacy's upcoming gospel album, I'm Taking You To Church.

[dailyautophagy]

How to Naturally Balance Your Hormones

Get enough protein. Proteins provide amino acids that your body cannot make on its own and are needed to produce peptide hormones. These hormones play a crucial role in regulating several physiological processes, including growth, energy metabolism, appetite, stress, and more.

Get enough sleep. Sleep is one of the most important factors in hormonal imbalance. The levels of hormones can rise and fall throughout the day due to the quality of sleep.

Exercise regularly. Getting enough physical activity strongly influences your hormonal health. It enhances hormone receptor sensitivity, helping the delivery of nutrients and hormone signals.

Maintain a moderate weight. Weight gain is directly associated with hormonal imbalances. Obesity relates to a lack of ovulation in women. Eating within your calorie range can help maintain hormonal balance.

Eat plenty of fiber. Fiber plays a role in gut health, helping regulate hormones like insulin.

Watch your gut health. Your gut produces numerous metabolites that can affect hormone health.

Eat healthy fats. Healthy fat intake can work to maintain balanced hormones that are involved with appetite, metabolism, and feeling full.

Lower sugar intake. Minimizing added sugar intake can help balance hormones. Eating added sugar promotes insulin resistance, and fructose intake is linked to disruptions in the gut microbiome, ultimately leading to hormonal imbalances.

Reduce stress. Stress can significantly harm the body’s hormones in many ways. Work to decrease and manage your daily stress.

best resource: logic lol but also Barbara O’Neill 💕

[pierrotdoesnteat]

FIVE STAGES OF FASTING:

- the process of fasting begins about 8 hours after your last meal, and has five different stages each with different benefits. I am by no means an expert, and am using various sources to piece this together; with that being said, if I get something wrong please feel free to correct me.

STAGE ONE:

- 8-12 hours after last meal. - blood sugar/glucose levels begins to dip; you may experience hunger, fatigue, food cravings, and trouble concentrating. - at around 12 hours, blood sugar levels begin to stabilize as your body starts tapping into stored glycogen. - also around 12 hours, your body begins to enter early stages of ketosis meaning your body isn't relying on carbohydrates for fuel and instead begins to burn stored fat. - short-term fasting may also lower blood pressure and increase insulin sensitivity.

STAGE TWO:

- 12-18 hours after last meal. - by now, your body should be fully in ketosis. your liver should begin converting stored fat into ketone bodies; these provide energy to your heart, brain, and muscles. - ketones suppress your appetite; this stage of fasting decreases ghrelin, the hormone that makes you want to eat a lot of food and stabilizes insulin levels which helps to reduce cravings. - you may notice an increase in mental clarity in this stage due to a boost in brain-derived neurotrophic factor (BDNF).

STAGE THREE:

- 24 hours after last meal. - this stage is referred to as autophagy, or "self-eating." this stage is when your body begins recycling old or damaged cells and reducing inflammation; this can provide an anti-aging effect.

STAGE FOUR:

- 36-48 hours after last meal. - 48-hour fasting can increase human growth hormone (HGH) secretion by up to 400%. HGH increases muscle mass, stimulates faster muscle repair, and can speed up the healing process for wounds and more serious injuries. - this stage is no longer considered intermittent fasting.

STAGE FIVE:

- 72+ hours after last meal. - this stage of fasting should not be taken lightly; if fasting for several days, make sure you drink plenty of water, get plenty of electrolytes such as sodium, magnesium, and potassium. - by now, you should be in a deep state of ketosis and autophagy should be in full effect. - during this stage, your liver significantly reduces the production of a hormone called IGF-1, triggering stem cell production. - a study from 2014 found that prolonged fasts between 48-120 hours activate pathways that induce stem cell production, leading to cellular toxin resistance, immune system regulation, and protection against cellular damage caused by chemotherapy.

FASTING TIPS:

- regardless of the length of fast, stay hydrated. - keep physical activity to a minimum, or only do light exercises. walking, stretching/yoga, and meditating are great options during this time. - do not break your fast with large amounts of food, or processed foods. easily digestible natural foods, like bone broth, chicken, and green vegetables are your best option. avoid things like dairy, alcohol, and foods high in lectin like baked goods for the first couple days after your fast ends. - when breaking your fast, eat slowly and hydrate before eating. the less junk food your body is used to, the easier it is. - adding probiotics into your diet can make breaking a fast easier; your body needs these either way.

[covid-safer-hotties]

Also preserved in our archive

By Nikhil Prasad

Medical News: As the COVID-19 pandemic continues to unfold, new research highlights a startling link between the virus and metabolic disorders. A study conducted at the "Victor Babes" University of Medicine and Pharmacy in Timisoara, Romania, reveals how COVID-19 can trigger insulin resistance, even in individuals with no prior history of diabetes. This development sheds light on the long-term metabolic consequences of the virus, raising concerns for millions of COVID-19 survivors worldwide.

The research team focused on understanding the relationship between long COVID-19 syndrome and metabolic disruptions. This Medical News report aims to make their findings accessible to a wider audience, emphasizing the risks associated with the virus's lingering effects.

The Study: Design and Key Findings This prospective observational study included 143 non-diabetic individuals who had tested positive for SARS-CoV-2 between January 2020 and December 2022. Participants underwent evaluations at the time of hospital admission, and follow-ups were conducted four and twelve months later. Researchers measured fasting glucose, insulin, and C-peptide levels using intravenous arginine stimulation tests, along with body mass index (BMI) and inflammatory markers like high-sensitivity C-reactive protein (hs-CRP) and erythrocyte sedimentation rate (ESR).

Key findings from the study include: -Insulin Resistance and Long COVID: Approximately 30.7% of the participants developed long COVID-19 syndrome. Of these, 75% exhibited insulin resistance and eventually developed diabetes within one year, compared to 55.8% of those without long COVID-19.

-Impact of Obesity: Among obese participants (BMI > 30 kg/m²), 62% experienced elevated blood glucose levels a year post-infection.

Surprisingly, obesity rates did not differ significantly between those with and without long COVID-19, suggesting that other factors, such as chronic inflammation, play a pivotal role.

-Inflammatory Markers and Metabolic Disturbances: Elevated hs-CRP and ESR levels correlated with insulin resistance, highlighting the role of inflammation in disrupting metabolic health.

However, the triglyceride-glucose (TyG) index, another marker of insulin resistance, showed weaker correlations, pointing to the complexity of the underlying mechanisms.

Chronic Inflammation: A Central Culprit The study underscores the role of chronic inflammation in the development of insulin resistance among COVID-19 survivors. Prolonged activation of the immune system, potentially triggered by viral remnants or autoimmune responses, can interfere with insulin signaling. This disruption leads to poor glucose absorption by cells, resulting in elevated blood sugar le vels.

The virus's ability to infect pancreatic beta cells, which are crucial for insulin production, exacerbates this problem. By binding to ACE2 receptors on these cells, SARS-CoV-2 can impair their function, causing a decline in insulin secretion. This interplay of inflammation and cellular damage creates a perfect storm for the onset of metabolic disorders.

Implications for Public Health and Patient Care The findings highlight the urgent need for healthcare systems to prioritize monitoring metabolic health in COVID-19 survivors, especially those with long COVID-19 syndrome. Routine screenings for insulin resistance, glucose levels, and inflammatory markers could help identify at-risk individuals early, enabling timely interventions.

For patients, adopting a healthier lifestyle becomes more critical than ever. Weight management, regular exercise, and a balanced diet can help mitigate the risk of developing insulin resistance and other metabolic complications.

Future Directions in Research and Treatment The study opens the door for further investigations into the molecular mechanisms linking COVID-19 to insulin resistance. Understanding these pathways could pave the way for targeted therapies to prevent or reverse metabolic damage. Potential treatments might include anti-inflammatory drugs, insulin-sensitizing medications, and advanced glucose-lowering therapies like SGLT2 inhibitors and GLP-1 receptor agonists.

Moreover, ongoing trials, such as the DARE trial examining dapagliflozin's efficacy in hospitalized COVID-19 patients, may offer insights into how existing diabetes treatments can benefit long COVID-19 sufferers.

Conclusion This research highlights a concerning connection between COVID-19 and insulin resistance, even in individuals without prior metabolic conditions. The long-term implications of this link extend beyond the immediate health crisis, signaling a potential wave of diabetes cases in the years to come. As healthcare providers and researchers grapple with these findings, a comprehensive approach addressing both respiratory and metabolic health will be crucial.

The study findings were published in the peer-reviewed Journal of Personalized Medicine. www.mdpi.com/2075-4426/14/9/911

[theambitiouswoman]

Women's Health: Daily habits that could be affecting your hormones

Hormones play a central role in the proper functioning of your body and overall health. They affect your menstrual cycle, fertility, bone health, mental and physical health. Your skin, weight, thyroid, energy levels, heart and breast health and much more.

These are some common habits that can influence hormonal balance:

Sleep: Irregular sleep can disturb hormone production, like cortisol, insulin, and growth hormones.

Diet: Eating lots of processed foods, unhealthy fats, and sugars while lacking essential nutrients can lead to hormonal imbalances. Extreme diets can also harm hormones.

Stress: Chronic stress releases cortisol, disrupting other hormones in the body.

Exercise: Too much or too little exercise can impact hormone levels. Overtraining raises cortisol, while being sedentary affects insulin sensitivity.

Caffeine and alcohol: Consuming too much caffeine or alcohol can affect hormone production and the endocrine system.

Plastic usage: Some plastics contain chemicals that disrupt hormones, especially when they leach into food and drinks.

Skincare and household products: Harmful chemicals in skincare and household items can act as hormone disruptors.

Medications and contraceptives: Some medications and birth control methods alter hormone levels.

Smoking: Smoking and secondhand smoke can disrupt hormones.

Environmental toxins: Exposure to pollutants like pesticides, herbicides, and chemicals in the environment act as endocrine disruptors, affecting hormone production and function.

Hydration: Staying hydrated is vital for hormone secretion and function.

Sunlight exposure: Natural sunlight helps regulate circadian rhythm and melatonin production, impacting other hormones.

Social interactions: Loneliness and social isolation affect hormone production and stress hormones.

Water bottles and food containers: Bisphenol A (BPA): Found in plastic bottles and containers, BPA can disrupt hormones when it seeps into food or drinks.

Laundry products: Some laundry products have chemicals that act as EDCs, impacting hormone balance through skin absorption.

Synthetic fabrics: Fabrics like polyester can cause increased sweating and heat retention, potentially affecting hormones.

Personal care products: Certain cosmetics and shampoos may contain harmful chemicals that interfere with hormone levels.

Intermittent fasting: Extreme fasting or calorie restriction may disrupt hormonal balance for some individuals.

Gut health: A healthy gut, supported by a balanced diet and probiotics, positively affects hormone metabolism.

Birth control methods: Hormonal contraceptives, like pills, patches, or IUDs, can influence hormone levels and affect individuals differently.

[inmyglowupera]

Hormones & Weight loss (part 2) : Insulin

Insulin is a key hormone that regulates blood sugar levels by helping your body store and use glucose for energy. It plays a critical role in maintaining energy balance, but elevated insulin levels, often caused by overconsuming refined carbohydrates or poor lifestyle habits, can promote fat storage and lead to insulin resistance. This makes weight loss harder and increases the risk of metabolic conditions like type 2 diabetes.

💛 Signs & Symptoms of Imbalance:

• Strong cravings for sugar and refined carbs

• Difficulty losing weight, especially around the abdomen

• Energy crashes after meals

• Persistent hunger, even after eating

💛 How to Support:

• Balance your meals: Include a mix of lean protein, healthy fats, and high-fiber foods to keep blood sugar levels stable and reduce insulin spikes.

• Reduce sugar intake: Limiting refined carbs, sugary beverages, and processed snacks can lower insulin demands.

• Exercise regularly: Both aerobic exercise (e.g., walking, cycling) and strength training improve insulin sensitivity and help muscles efficiently use glucose.

• Improve sleep quality: Poor sleep increases insulin resistance and disrupts metabolic hormones. Aim for 7–8 hours of consistent, restful sleep.

• Use timing to your advantage: Consuming carbohydrates post-workout optimizes glucose uptake by muscles, reducing the risk of fat storage.

💛 Supplements that may help:

• Berberine: A natural compound that supports blood sugar control and enhances insulin sensitivity (Source).

• Chromium: An essential trace mineral that aids in blood glucose regulation.

• Magnesium: Plays a crucial role in glucose metabolism and insulin signalling.

• Inositol (Myo-inositol): Especially beneficial for insulin sensitivity in people with metabolic syndrome or PCOS.

This content is for informational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider before making significant changes to your diet, lifestyle, or supplement routine. If you suspect a medical condition, seek the advice of your doctor or a licensed medical professional.

[mehmetyildizmelbourne-blog]

Here’s Why and How to Shift from a Sugar to a Fat-Burning Metabolism

Regardless of age, when our body is fat-adapted, it can effortlessly generate energy from sugar and fat, giving us a better metabolic position and a defined body.  A long time ago, when struggling with metabolic issues, I learned that anthropological studies indicated that humans survived famines and evolved by gaining fat-adapted bodies. When studying mechanisms, I found that gluconeogenesis…

[nenelonomh]

how to reduce acne (and what is acne)

acne is a skin condition that occurs when hair follicles become clogged with oil and dead skin cells. it typically results in whiteheads, blackheads or pimples that can appear on the face, forehead, chest, upper back and shoulders. acne is most prevalent among teens but can affect people of all ages. several factors contribute to acne, such as excess oil production, buildup of dead skin cells, bacterial growth and inflammation.

acne is not inherently 'bad' but it is a source of discomfort for many people. while acne itself is not a bad thing, it can lead to potential complications if not managed properly, such as scarring or emotional distress.

when reading this post, it is important to remember that everyone's skin is different and what works for one person may not work for another. i'd like to add that i am not a dermatologist, and this post is written with my own experience in mind as well as research online.

reducing acne involves a combination of skincare practices and lifestyle adjustments. here are some recommended actions:

properly wash your face cleanse your face twice daily to remove excess oil, sweat and dirt. some common face washing mistakes include using the wrong cleanser, over-washing your face, under-washing your face, the wrong water temperature and using a dirty washcloth. don't worry if this all seems confusing, here's a post on how to properly wash your face.

know your skin type use products suitable for your skin type only--oily, dry, combination or sensitive. you can find this out by visiting a dermatologist or (alternatively) researching the skin types and seeing which best matches your skin.

moisturise moisturiser curbs dryness, which balances oil production in your face and therefore helps to prevent acne. choose a non-comedogenic moisturiser to not clog your pores.

consider over-the-counter treatments think about acne treatments with ingredients like benzoyl peroxide or salicylic acid.

stay hydrated drink plenty of water to maintain skin hydration. good hydration helps to maintain skin elasticity, supports the skin's protective functions and prevents sunburn, sensitivity and oiliness. women should drink about 2.7L of fluids every day (including water, other beverages and food).

limit makeup use minimal makeup and ensure that it is non-comedogenic. don't stop wearing makeup if it is something you enjoy, however, try to limit it in acne-strong areas.

don't touch your face this is a big one, and yet so many people do it. keep your hands away from your face to prevent the spread of bacteria. seriously, you use your hands for so much--you don't want the germs of everything you've touched on your face.

limit sun exposure protect your skin with appropriate sunscreen. and remember to re-apply! limiting sun exposure also reduces skin cancer risk. balance is key, though, because the sun is necessary for vitamin d production and maintaining circadian rhythms.

exercise regularly physical activity can help reduce stress, which may contribute to acne.

enjoy a healthy diet eating a well-balanced diet can support skin health. consider reducing dairy and high glycemic foods. a diet with a low glycemic index may help balance hormone levels, which is the same effect when insulin spikes occur less. essential nutrients promote skin health and help to repair and maintain the skin barrier.

invest in stress management find ways to reduce stress, such as journaling or going for a walk. stress can worsen acne. this is because, under stress, the body's healing process slows down, meaning acne can take longer to heal and become more severe. stress hormones can also increase oil production, leading to clogged pores.

(images are from pinterest)

[dreamylove444]

The Science of Fat Loss at a Molecular Level 🧬🌷

Fat loss is a dynamic, multi-step process involving hormones, enzymes, and cellular mechanisms that work together to mobilize and use stored fat for energy. Let’s break it down together:

𖧷₊˚˖𓍢ִ🍓✧˚.🎀༘⋆ﾟ＊

1. Fat Storage in Adipocytes 🏠💡

When you consume more energy (calories) than your body requires, it stores the excess as triglycerides in adipocytes (fat cells). These triglycerides are made of glycerol and three fatty acids, stored in white adipose tissue (WAT), which acts as the body’s energy reserve.

𖧷₊˚˖𓍢ִ🍓✧˚.🎀༘⋆ﾟ＊

2. Hormonal Regulation of Fat Mobilisation 💖📉

Several hormones regulate the storage and breakdown of fat. The balance between insulin, catecholamines, leptin, and others plays a critical role in fat loss:

- Insulin:

- Post-meal: Insulin is released to store energy, promoting fat storage by inhibiting hormone-sensitive lipase (HSL), the enzyme that breaks down triglycerides. When insulin levels are high, fat storage is prioritized.

- Catecholamines (Epinephrine & Norepinephrine):

- These are released during exercise, fasting, or stress. They bind to adrenergic receptors on adipocytes, activating lipolysis — the breakdown of triglycerides into free fatty acids (FFAs) and glycerol.

- Catecholamines activate adenylyl cyclase, which increases cAMP, activating protein kinase A (PKA) and initiating fat breakdown.

- Leptin:

- Produced by fat cells, leptin signals to the brain about fat reserves. High leptin suppresses appetite and stimulates fat breakdown during periods of caloric deficit. Low leptin, on the other hand, signals the body to store fat when energy is low.

- Cortisol:

- Released during stress, cortisol encourages fat storage, particularly around the abdomen. High cortisol levels over time can make fat loss more difficult.

𖧷₊˚˖𓍢ִ🍓✧˚.🎀༘⋆ﾟ＊

3. Lipolysis (Fat Breakdown)🌷🌸

When energy is needed, lipolysis is triggered to break down stored fat. This process converts triglycerides into free fatty acids (FFAs) and glycerol, which can be used as fuel.

1. Hormonal Activation:

- Catecholamines bind to beta-adrenergic receptors on the adipocyte surface, leading to an increase in cAMP. This activates PKA, which then stimulates hormone-sensitive lipase (HSL) and adipose triglyceride lipase (ATGL) to break down triglycerides.

2. Triglyceride Breakdown:

- The enzyme HSL releases free fatty acids (FFAs) from triglycerides, and glycerol is released into the bloodstream.

3. FFA Transport:

- The FFAs enter the bloodstream and bind to albumin (a carrier protein), which transports them to muscle cells and other tissues where they can be oxidized for energy.

𖧷₊˚˖𓍢ִ🍓✧˚.🎀༘⋆ﾟ＊

4. Fatty Acid Oxidation (Beta-Oxidation) 🔬⚡

Once the free fatty acids (FFAs) are released into the bloodstream and transported to the tissues (like muscles and liver), they are oxidized (broken down) for energy:

1. Activation:

- FFAs enter the target cells and are converted into fatty acyl-CoA in the cytoplasm, a process that consumes ATP.

2. Transport into Mitochondria:

- The fatty acyl-CoA is shuttled into the mitochondria through the carnitine shuttle, which is essential for fat oxidation.

3. Beta-Oxidation:

- Inside the mitochondria, beta-oxidation occurs. The fatty acyl-CoA molecules are broken down by removing two-carbon units at a time, converting them into acetyl-CoA.

4. Citric Acid Cycle (Krebs Cycle):

- The acetyl-CoA enters the citric acid cycle, where it is further broken down to generate high-energy molecules like NADH and FADH2.

5. Electron Transport Chain (ETC):

- The NADH and FADH2 generated in the citric acid cycle donate electrons to the electron transport chain (ETC), which drives ATP production through oxidative phosphorylation. This provides the energy your cells need to function.

𖧷₊˚˖𓍢ִ🍓✧˚.🎀༘⋆ﾟ＊

5. Fat Loss at a Whole Body Level 🌱💪

Fat loss occurs when the body is in an energy deficit, meaning you consume fewer calories than you burn. This prompts the body to mobilize stored fat for energy, leading to reduced fat stores.

- Energy Deficit: By consuming fewer calories than the body needs, fat is used as fuel.

- Fat Breakdown: The stored fat is broken down into free fatty acids (FFAs) and glycerol, which are used to generate ATP.

- Adipocyte Shrinkage: As fat is broken down and used for energy, the size of fat cells decreases, resulting in overall fat loss.

𖧷₊˚˖𓍢ִ🍓✧˚.🎀༘⋆ﾟ＊

6. Exercise and Its Role in Fat Loss

Exercise is a powerful stimulator of fat loss, as it increases energy expenditure and accelerates fat oxidation.

- Aerobic Exercise (running, swimming, cycling):

- During steady-state aerobic exercise, fat becomes the primary energy source, especially at moderate intensities and longer durations.

- Strength Training:

- Building muscle mass increases resting metabolic rate (RMR), which means you burn more calories (and fat) at rest.

- HIIT (High-Intensity Interval Training):

- HIIT workouts, which alternate between high-intensity and recovery periods, elevate EPOC (Excess Post-Exercise Oxygen Consumption). This increases fat oxidation even after the workout ends.

𖧷₊˚˖𓍢ִ🍓✧˚.🎀༘⋆ﾟ＊

In Conclusion: ✨

Fat loss is a incredible process involving hormones, enzymes working in harmony. When you create a caloric deficit, your body taps into stored fat, breaks it down into free fatty acids and glycerol, and oxidizes them for energy. This molecular process results in a reduction of fat stores and an increase in overall energy expenditure.

The combination of caloric control, exercise, and hormonal balance is key to achieving fat loss in a sustainable and healthy way. ✨

[fitnessnirvana]

How can getting more sleep improve my gym success?

We've already discussed how doing out can improve your sleep, but did you know that obtaining the proper amount of sleep can also improve your ability to work out? This is the approach...

Sleep is when the body really recovers:

Any kind of exercise works by putting the body under stress and creating little injuries that must be healed. The body will recover stronger and better equipped to withstand the burden the next time around if the repairs proceed as planned. Your body seems to go into full recovery mode as you sleep. Research has shown that growth hormone levels jump dramatically at night, but only when participants are soundly asleep.

It doesn't matter if you lift weights or run—sleep is necessary for both recuperation and improvement. Make sure you allow adequate time for your body to rest and recuperate from your workouts if you want to know whether your efforts in the gym are paying off. Not only should you think about getting enough sleep, but you should also schedule frequent rest days to avoid working out every day.

2. Poor sleep promotes fat gain:

Lack of sleep is directly linked to higher levels of the hormone ghrelin, which causes hunger, lower levels of the hormone leptin, which causes satiety, poor insulin sensitivity, which causes fat to be deposited more readily, and other factors, according to a 2009 analysis of the scientific literature. In the end, this means that lack of sleep can set off a series of negative events that culminate in weight increase. Making sure you're getting enough sleep is a smart idea if your gym goals are centered around losing weight, as for many of us, the last thing we want is to increase our appetite while simultaneously storing more fat.

3. Sleep deprivation means 'hitting the wall' faster:

Studies have revealed that while mild sleep deprivation doesn't seem to have a direct effect on cardiovascular response or muscle strength, it does shorten the duration until fatigue sets in. Furthermore, people who lack sleep always have higher levels of perceived effort, which means that whatever activity they undertake will feel far more difficult and uncomfortable regardless of their actual condition.

The main takeaway from all of this is that not only will you feel much worse about getting up, going to the gym, and starting your workout in the first place, but you won't have as much energy to get in a quality workout or for a prolonged workout, which is particularly bad for endurance athletes.

[mr-divabetic]

Mr. Divabetic hosts this podcast on tips, advice, and strategies for turning around a Prediabetes and Type 2 Diabetes diagnosis. Guests include Jill Weisenberger MS, RDN, CDCES, CHWC, FAND, and gospel music recording artist, Pat Lacy.

Jill Weisenberger is recognized internationally for her expertise in nutrition, diabetes, and prediabetes. She worked as a nutrition counselor, diabetes educator, and health coach in hospitals, research, and private practice settings. Jill helps leverage resources, recipes, and scientific insights to find better ways to improve eating and smart living, reduce the risk of mismanaged diabetes health-related complications and support better health.

Jill is the author of Prediabetes: A Complete Guide, 2nd edition, Diabetes Weight Loss Week By Week, 21 Things You Need to Know About Diabetes and Your Heart, and The Overworked Person's Guide To Better Nutrition. Additionally, she offers the Prediabetes Meal Planning Crash Course, Prediabetes Turnaround, Type 2 Eating Guide, and a Stick With It Video Course.

Vocalist Pat Lacy, who has worked with The Sounds of Blackness and Luther Vandross, shares her experience living with type 2 diabetes and how she managed to turn her health around by modifying her lifestyle. This podcast features music from Pat Lacy's upcoming gospel album, I'm Taking You To Church.