Obesity and Heredity

Type and Genes In some animal species, the shape and size of the individual's body is largely determined by the shape and size of its parents' bodies. Many scientists have explored the role of heredity in determining human body shapes. Some researchers argue that obesity has a strong genetic determinant (it tends to run in families).

They cite statistics showing that 80 percent of children having two obese parents are also obese. But why is this the case? Can you really blame your parents for your problems with weight?

Leptin

o Twin Studies Studies of identical twins who were separated at birth and raised in different environments have provided us with some of the most conclusive evidence to date that obesity may be an inherited trait. Whether raised in family environments with fat or thin family members, twins with obese natural parents tend to be obese in later life. According to another study, sets of identical twins who were separated and raised in different families and who ate widely different diets still grew up to weigh about the same. So, if you are overweight, you cannot blame it all on your parents for overfeeding you as a child.

Obesity and Heredity

These studies contain the strongest evidence yet that the genes a person inherits are the major factor determining overweight, leanness, or average weight. Although the exact mechanics remain unknown, it is believed that genes set metabolic rates, influencing how the body handles calories. Some experts believe that this genetic tendency may contribute as much as 25 to 40 percent of the reason for being overweight.

o Specific Obesity Genes? In the past decade, more and more research has pointed to the existence of a special "fat gene." The most promising candidate is the Db gene (for obesity), which is believed to disrupt the body's "I've had enough to eat" signaling system and may prompt individuals to keep eating past the point of being comfortably full. Research on Pima Indians, who have an estimated 75 percent obesity rate and nine in ten who are overweight, seems to point to an Ob gene that is a "thrifty gene." It is theorized that because their ancestors had to struggle through centuries of famine, their ancestor's basal metabolic rates slowed, allowing them to store precious fat for survival. They may have passed these genes on to their children, explaining the lower metabolic rates found in Pimas today and their greater propensity for obesity. Scientists have found that they can manipulate mice genes and construct an Ob gene that will invariably lead to fatness in mice and to the development of diabetes II. Many suspect a human counterpart to this gene, but an actual gene formation has yet to be found. In addition, the (Beta)-3 adrenergic-receptor gene has been identified and found in human beings and mice. When mutated, it is thought to impede the body's ability to bum fat.

Although the 1994 discovery of the Ob gene has provided fertile ground for speculation, researchers have since further refined their theories to focus on a protein that the Ob gene may produce, known as Leptin, and a new leptin receptor in the brain. According to these studies, leptin is the chemical that signals the brain when you are full and need to stop eating. Although obese people have adequate amounts of leptin and working leptin receptors, they do not seem to work properly, much like with the diabetic who has adequate insulin but is not able to utilize it properly.

Another group of scientists appear to have isolated a more direct route to appetite suppression, a protein called GLP-l, which is known to slow down the passage of food through the intestines to allow the absorption of nutrients. When scientists injected GLP-l into the brains of hungry rats, the rats stopped eating immediately. Are leptin and GLP-l key factors in appetite suppression? It is speculated that leptin and GLP-l might play complementary roles in weight control.

Obesity and Heredity

There are all kinds of factors that determine obesity, including genetics and hereditary factors. Read more on Obesity.

Does Your Thyroid Have The Nutrients It Needs To Get The Job Done?

Thyroid hormone is a manager, not a worker. It is the cells that do the work and for that they must have adequate nutrition to comply efficiently with directions given by the thyroid. Thyroid hormone (T3) delivers its message to the DNA of cells which in turn tells the mitochondria of cells how fast to produce energy. The following supplements support a proper thyroid function by "keeping the boss happy" if you will. A lack of nutrients to produce cellular energy always disturbs optimal thyroid function and can cause any of the symptoms of a poorly performing thyroid.

Vitamin B

\"Leptin Diet\"

If cells lack vitamin B they cannot efficiently implement thyroid hormone directions, even if the thyroid is working perfectly fine. Along with B vitamins, nutrients such as krebs cycle intermediates, Q10, and magnesium assist cells to make energy. Any or all of these nutrients may be important in an individual with fatigue and a collection of sluggish thyroid symptoms. Vitamin B is also important to keep the nerves healthy that are giving directions to the thyroid gland in the first place. A recent study of patients with thyroid autoimmune disease found that 28% were deficient in B12. This deficiency is well associated with elevated homocysteine levels and poor thyroid function. B12, folic acid, and B6 are required for optimal nerve transmission, which is involved with the initial formation of thyroid hormone.

Does Your Thyroid Have The Nutrients It Needs To Get The Job Done?

Zinc

It is well established that a lack of zinc in blood cells is common in those with poor thyroid function. Zinc is involved in hundreds of enzymes throughout the body, many of which relate to energy production, including those that produce thyroid hormone. Zinc deficiency is associated with lower body temperature and reduced resting metabolic rate. Zinc is an important nutrient that enables active thyroid hormone (T3) to bind to the DNA of a cell (on the zinc fingers), thereby initiating the cellular response to thyroid hormone. A recent case report of two young zinc-deficient women showed that 25 mg of zinc per day significantly improved thyroid function.

While a basic need for zinc is 15 mg a day, various factors may induce zinc loss such as sweating (exercise), stress, and pollution. Some individuals need 25 - 50 mg of zinc per day (zinc picolinate and citrate are the best forms). White spots on the fingernails are a classic zinc deficiency symptom, as is weak immunity. Those who are dieting and cutting back on calories will lose energy very fast if they are zinc deficient, causing metabolism to slow down to a hibernation rate. This makes it quite a struggle to make any progress. A zinc need may even not show up until a person actually tries to lose weight. My product Strengthener Plus is a good choice as it provides both zinc picolinate and zinc citrate, the two most biologically active forms of zinc.

Iron

Iron has recently been identified as a key nutrient in cells that enables thyroid-driven gene signals to function in metabolic pathways. A lack of iron inside cells may reduce up to 80 different gene signals that would otherwise be following "thyroid instructions," resulting in handicapped metabolism and fatigue. This is different than anemia from a lack of iron and may be occurring even when red blood cells and hemoglobin levels are normal. Certainly if a person has iron deficiency anemia it is a major problem for cellular thyroid function. Individuals with a history of anemia and borderline hemoglobin status are often lacking enough iron for proper thyroid function within cells.
Iron is also involved with muscle fatigue, as a lack of iron reduces the oxygen capacity of muscles by lowering the function of myoglobulin (an iron-containing compound).

Since thyroid hormone governs the rate of oxygen use in the human body, a lack of iron can slow down metabolism. Iron forms the hemoglobin in red blood cells that transports oxygen to cells to use in metabolism. A lack of iron causes poor oxygen transport, and thus reduced oxygen supply to cells. This helps explain why shortness of breath is a classic symptom of iron deficiency. Some individuals even hold their breath in an effort to get more oxygen to their head (a sign of iron deficiency).

Many unresolved low thyroid symptoms, including low body temperature and fatigue, can be corrected with iron supplementation. The best form of iron supplementation is the true protein chelate, iron bisglycinate. When needed, iron is a significant metabolic booster. Blood Builder is a great way to go. It provides iron in the safe form known as iron bisglycinate, along with B12, folic acid, B6, and C.

There are a wide array of nutrients that may be quite helpful in supporting thyroid function. Nutrients will not solve a poor diet, a stressful lifestyle, and a lack of exercise. Those truly interested in optimizing the function of their thyroid must have a comprehensive plan. This includes eating properly (the Leptin Diet), getting enough sleep (at least 7 hours per night), stress management skills, and consistent exercise. Along with these basics, dietary supplements are great tools to assist metabolism.

Does Your Thyroid Have The Nutrients It Needs To Get The Job Done?

Byron J. Richards, Founder/Director of Wellness Resources, is a Board-Certified Clinical Nutritionist and has been a charter professional member of the International and American Associations of Clinical Nutritionists (IAACN) since 1991. He is a nationally-renowned health expert, radio personality, and educator. He is the creator and pioneer of The Leptin Diet and has been a featured expert consultant on Fox News Live, CBS Infinity television, and The Wall Street Journal. Richards has appeared on hundreds of radio programs throughout the country. He is also a staunch defender of health freedom and a national leader in the fight against the FDA's desire to eliminate your natural health options. His book, Fight for Your Health: Exposing the FDA's Betrayal of America is widely regarded as the top book on health freedom today.

How to Enhance Insulin and Leptin Sensitivity

To sum up this very complex process, it is the levels of certain hormones in your blood that determine how hungry you are, and how much fat you will store.

Leptin is one such hormone, and it reduces hunger, tells your body to burn more fat, and cut down on fat storage. When your body is in optimum balance it can communicate these messages efficiently. But if your diet is filled with starches and sugars, your fat will metabolize sugar releasing surges in leptin. Thus, these chronically high leptin levels cause your cells to become "leptin resistant" just as when your cells are chronically exposed to insulin promoting its resistance.

Leptin

Just like insulin resitance, leptin resistance is when your body cannot process the messages that tell you to stop eating, and shift into fat burning; therefore, you remain hungry and store more fat.

How to Enhance Insulin and Leptin Sensitivity

This resistance causes increased storage of visceral fat, which sends your body into a vicious cycle of hunger and fat storage, leading to increased risk of obesity, heart disease, metabolic syndrome and other "Diseases of Aging".

Everyday more and more people become leptin and insulin resistant due to the Standard American Diet, which is full of processed foods, refined grains, sugar, and not much else. The solution is to consume foods that focus on healthy fats and avoid blood sugar spikes. Without going into a complete hormone healthy diet, you will want to emphasize eating vegetables, lean meats, eggs, dairy, and other healthy fats, while limiting sugar and grain consumption.

How to Enhance Insulin and Leptin Sensitivity

Joshua Taylor

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African Mango Benefits

Health and wellness is a quickly growing and highly profitable, but volatile, industry right now. As medical insurance and prescription drug costs continue to skyrocket, people are trying alternative methods for staying healthy and for fighting disease. This is one reason why proper nutrition and weight loss are also increasing in interest among the general population: a healthy weight allows the body to work more efficiently and effectively. Because of this trend, however, it is very easy to find products that claim to be able to help you lose weight. Many of these products are fair, some disappoint, and some exceed expectations. The best thing for you to do, then, is to get as much information as you can about the products you are considering.

Take African Mango, for example. This is a term that is relatively new to the health and wellness industry, and for good reason. First of all, the plant is actually not related to the more common mango species' you may know from tropical islands. This plant is indigenous to the tropics, but it grows in the tropical jungles of Cameroon, not beachside on a tropical island. Although it is not, generally, a mango, it is also known as Wild Mango or Bush Mango, but the plant is known scientifically as Irvingia Gabonensis, or IGOB131. While the fruit, itself, is quite tasty, though, it is actually a compound found in the seeds of the African Mango fruit that is causing a stir in the health and wellness community.

Leptin

Scientists have found that a compound within the African Mango seeds could greatly improve weight loss efforts. They determined this in the first double blind randomized placebo controlled clinical trial of its kind to target the potentially anti-obesity and lipid profile function of Irvingia Gabonensis extract. This clinical trial took 102 overweight subjects and gave half of them 150mg of IGOB131 twice a day before meals, and the other half were given placebos. At the end of 10 weeks, the results were quite impressive: an average weight loss of 28 pounds, an average waistline loss of 6.7 inches, and an average body fat loss of 18.4%. In addition to this, though, African Mango test subjects also saw an average 26% reduction in total cholesterol, an average 27% reduction in LDL cholesterol, an average fasting blood glucose level reduction of 32%, and an average serum chemistry C-reactive protein level reduction of 52%.

African Mango Benefits

Perhaps the most important discovery in this African Mango study was the reduction of C-reactive protein (CRP). This is due to the relationship of CRP and Leptin. Leptin is a hormone in the body that has two functions. First of all, it communicates with the brain to shut off the hunger craving so that you will no longer feel the need to eat. Secondly, the Leptin hormone is also responsible for telling your body to convert stored fat into energy. Part of what this study uncovered, then, is that people with a high level of C-reactive protein likely have a resistance to Leptin (so any supplement that reduces CRP is a good thing).

African Mango Benefits

If you want to know African Mango benefits, visit http://www.powersupplements.com/african-mango-igob131.html for more information and health tips.

Will Body Building Help Lower Blood Sugar Levels?

Whilst walking, especially after meals, helps to control your blood sugar levels and combat insulin resistance, body building techniques can help with weight loss, insulin sensitivity, and blood sugar control. It is not enough just to start eating right. Increasing physical activity is also as important as a good diet for people with Type 2 diabetes... when carried out correctly there are great benefits.

Weight lifting or body building: When lifting weights, the muscle tissues are primed to use up excess blood sugar. As well as checking your blood sugar levels before and after you workout, you should also monitor your intake of carbs. Carbs are essential if you're undertaking any form of intense exercise.

\"Leptin Diet\"

Bodybuilding won't cure you of Type 2 diabetes but it can play a major role in maintenance by decreasing your total body weight... because it burns off fat tissue. And with weight loss comes increases in insulin sensitivity which allows many people with Type 2 diabetes to reduce the amount of insulin or oral diabetes medications needed. And the less insulin in your body, the less weight you will gain.

Will Body Building Help Lower Blood Sugar Levels?

Weight training as well as eating healthy foods helps to create a lean body mass.

Body builders have a strongly developed mindset when it comes to exercise and eating frequent small meals. And these are two essential elements for the management of your blood sugar levels.

First things first: If you're planning to do bodybuilding workouts to help improve your control over diabetes, be sure to talk with your doctor as no one with diabetes should embark on a major new regimen of activity without guidance.

If you don't have your blood sugar under reasonable control, your doctor may suggest you do not commence on such a vigorous physical activity. Having uncontrolled Type 2 diabetes... blood sugar levels less than 70mg/dL or more than 250mg/dL (3.89mmol/L or more than 13.89mmol/L), vigorous physical activity can lead to a state known as ketosis, which can lead to problems with your kidneys or liver.

Maybe you will need to just stretch and walk each day until your blood sugar level is more under control... above 90mg/dL and less than 250mg/dL (5mmol/L and less than 13.89mmol/L).

Don't forget: If you're going to be doing weight lifting regularly, you should advise your trainer or staff at the gym you are diabetic and tell them what to do in an emergency.

Keep glucose tablets or other fast-acting carbs (fruit juice or hard candy) available. The usual treatment for a bout of hypoglycemia is three glucose tablets, three pieces of hard candy, or 4 fluid ounces of fruit juice. Watch for signs of hypoglycemia for 15 hours after your activity.

Keep your ID handy (a Medic Alert bracelet or card listing both your medical condition and the medications you take to help you have lower blood sugar levels). And whenever possible partner with a friend who knows you have Type 2 diabetes.

Will Body Building Help Lower Blood Sugar Levels?

Would you like more information about alternative ways to handle your type 2 diabetes?

To download your free copy of my E-Book, click here now: Answers to Your Questions... its based on questions many diabetics have asked me over recent months.

Beverleigh Piepers is a registered nurse who would like to help you understand how to live easily and happily with your type 2 diabetes.
http://drugfreetype2diabetes.com/blog
Beverleigh Piepers is the author of this article. This article can be used for reprint on your website provided all the links in the article are complete and active. Copyright (c) 2010 - All Rights Reserved Worldwide

Role of Thyroid Stimulating Hormone - And Leptin, A Neurotransmitter - In Obesity

Hunger is regulated by the hypothalamus gland in the brain and controlled by internal body mechanisms. The hypothalamus is a command center in the brain and governs circadian cycles, emotions and behavior. In order for the neurotransmitter in the brain to function properly, this gland must be able to process and regulate the signals generated by the nerves responding to various mediators of food intake. At any time, the hypothalamus communicates with sixty trillion body cells. This center not only signals us to eat; but when we eat, hunger decreases, and the satiety center in the hypothalamus signals us to stop.

A comparative research study on cell metabolism compared normal rats and rats prone to obesity, and showed brain cell differences in the region of the hypothalamus that controls hunger and appetite. The genetic differences in over-eater rats made them less responsive to the appetite controlling hormone leptin, causing them to eat more.

Leptin

The protein hormone leptin is a neurotransmitter important to the homeostatic regulation of body weight. Leptin was identified as a gene in obese mice, in the genetic obesity study in 1994, New York University. Leptin influences hypothalamus and pituitary gland and promotes secretion of growth hormone and thyroid stimulating hormone. Leptin is produced by adipose tissue and synthesized in the placenta and gastrointestinal tract.

Role of Thyroid Stimulating Hormone - And Leptin, A Neurotransmitter - In Obesity

Leptin influences the regulation of appetite, energy and fat reserve. The lack of secretion of leptin rarely causes obesity itself, though some people are less sensitive to its action. Leptin increases metabolism and decreases appetite, by binding to the satiety center in the hypothalamus, signaling that the stomach is full.

Leptin signals your nutritional status to the central nervous system (CNS) and the peripheral organs. It influences the reproductive system and the release of insulin. Currently, researchers suspect that overweight individuals may have defective leptin utilization, causing satiety to be inhibited. Administration of Leptin from an outside source may affect weight loss.

Role of Thyroid Stimulating Hormone - And Leptin, A Neurotransmitter - In Obesity

Zari Alipour, Ph.D.
more information - http://www.drzaritransformation.com

The Leptin Diet Meal Plan - How One Hormone Can Change Your Life!

The Leptin Diet enables the dieter to take full advantage of his ability to acquire energy from the food he eats. Through this program, one can eat little amounts of food and still feel great. It is based on leptin. Leptin is a protein hormone that plays a major role in regulating energy flow including metabolism and appetite. This program is not one of those fad diets that we hear and read about. It does not also center on the manipulation of calories.

Instead, it introduces a lifestyle of simple eating. Eating that is synchronized with this protein hormone is the secret to stimulating one's metabolism. Although it is a hormone that would originally make you fat, this changes when it makes a proper entry into the brain as it provides a signal. It is like a gas measure that is installed in your car. It delivers a message to the brain either: enough food has been taken or there is still a need to eat up.

\"Leptin Diet\"

When you embark on this program, you have to clear your mind off snacking as it is the major foe of this program. Snacking increases triglyceride levels which causes the entry of the hormones into the brain. If this happens, the body will behave as if it has not eaten and is starving. A flawed discernment of starvation will now create critical problems to the body. It may make the dieter feel extremely tired which will in turn increase his desire to eat more.

The Leptin Diet Meal Plan - How One Hormone Can Change Your Life!

Although this program has very detailed scientific basis, its application to a dieter's life is very simple. It would even be simpler if the dieter follows the following rules:

o Do not eat anything after you have eaten your dinner.
o Limit your meal intake to three times every day.
o Practice eating small portions every meal.
o Welcome your day healthily by eating protein-containing foods during breakfast.
o Lessen the amount of your carbohydrate intake.

The Leptin Diet Meal Plan - How One Hormone Can Change Your Life!

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Did You Know That Iosol Iodine Could Keep Your Hands and Feet Warm This Winter?

Iosol Iodine is a proprietary iodine formulation that has been in widespread use for the past fifty years. I am often asked what the difference is between this iodine supplement and others, and many have asked what the source of the iodine is that is used in Iosol.

Iosol Iodine is in my opinion the premier iodine supplement on the market today. This is because of the superior water solubility of the iodine. This feature makes free iodide readily available for your body to use.

\"Leptin Diet\"

There are two sources of iodine in the Iosol formulation. One is from kelp. Iodine in kelp is naturally in the form of potassium iodide. However, potassium iodine is not very soluble in water and may be difficult for your body to easily use. For example, if you get liquid potassium iodide on your clothes it causes a permanent stain of red. If you get Iosol on your clothes the red will evaporate out in a few minutes or readily come out with washing. In fact, potassium iodide has been shown to congest the thyroid gland when taken in high doses - which is how Hashimoto's thyroiditis was first discovered (Japanese citizens consuming too many sea vegetables). This is why I don't use potassium iodide in any supplement I produce. During the production of Iosol, iodine is extracted from kelp and made into pure iodine crystals. This is an unbound form of iodine, not potassium iodide.

Did You Know That Iosol Iodine Could Keep Your Hands and Feet Warm This Winter?

The second form of iodine used is ammonium iodide, a form that readily dissolves in water. These two forms of iodine are combined in a proprietary manner in a base of vegetable glycerin.

Ammonium iodide is a combination of the mineral iodine and ammonium (NH4). This is a synthesized compound, not derived from a food source. It has superior bioavailability as the iodine readily disassociates from the ammonium upon exposure to water, producing a free iodide ion - exactly what your body would like to use in metabolism.

Some people think that ammonium (NH4) sounds like some sort of toxin, compared to potassium or sodium iodide. This is far from the case. As different from ammonium, ammonia (NH3) is an irritant gas with a pungent odor. Anhydrous ammonia (meaning no water in the ammonia) is the third most synthesized chemical in the U.S., with one-third of it used by the farming industry as fertilizer and animal feed. The ability to fix nitrogen in some type of compound is vital to the growth of plants and crops. Many household cleaning products use ammonia in the form of NH3 plus water.

Ammonium is a primary source of nitrogen for humans. It is involved in many cellular chemistry reactions necessary for health. As dietary protein is metabolized ammonium is produced. The liver converts any extra ammonium to urea, which is easily cleared through the urea cycle. The amount of ammonium in Iosol can act as a nutrient in normal cell metabolism or it can readily be cleared by the liver. The amount of ammonium in a dose of Iosol is trivial compared to the amount of ammonium produced in routine protein metabolism.

Ammonium toxicity in humans occurs from excess consumption of protein or from liver disease wherein the urea cycle does not function well. If you experience headaches or excess irritability following a high protein meal or while on a high protein diet you may have too much protein in your diet (resulting in too much ammonium).

The bottom line is that Iosol Iodine is a very safe and effective form of iodine to use as a dietary supplement. In my experience over the past twenty years it has routinely produced outstanding results.

What is the dose of Iosol?

The most commonly used dose of Iosol is 1 drop of the preparation in a few ounces of water, taken once a day. Each drop has 1.8 mg of iodine or 1200% of the government's recommended daily value. If you would like to get only 100% of the daily value then take 1 tsp of a mixture of 1 drop of Iosol in 2 ounces of water; however, most people like taking more than this.

Adequate iodine tends to keep your head more awake during the day, helps support your energy level, and helps you warm up (if you are cold).* Many people take 1-5 drops of Iosol per day, using enough to feel warmer and more energetic. While this can be taken all at once in the morning, some like to split the dose and take some in the afternoon as well.

Some people find that taking iodine every day really helps to support metabolism. Others find that they only need to take it once or twice a week. Regardless of the dose used or frequency of the dose, the goal is to notice energy support. And if you are too cold, another goal is to warm up. Iosol Iodine is one of the best nutrients for natural thyroid support.*

* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, cure, treat, or prevent any disease.

Did You Know That Iosol Iodine Could Keep Your Hands and Feet Warm This Winter?

Byron J. Richards, Founder/Director of Wellness Resources, is a Board-Certified Clinical Nutritionist and has been a charter professional member of the International and American Associations of Clinical Nutritionists (IAACN) since 1991. He is a nationally-renowned health expert, radio personality, and educator. He is the creator and pioneer of The Leptin Diet and has been a featured expert consultant on Fox News Live, CBS Infinity television, and The Wall Street Journal. Richards has appeared on hundreds of radio programs throughout the country. He is also a staunch defender of health freedom and a national leader in the fight against the FDA's desire to eliminate your natural health options. His book, Fight for Your Health: Exposing the FDA's Betrayal of America is widely regarded as the top book on health freedom today.

My Top 4 Reasons Why You Need to Plan Your Sleep in Order to Create Your Dream Body

Leptin

Leptin is the hormone responsible for suppressing your appetite and letting your brain know when you are full after eating.

Leptin

When you don't get enough sleep your bodies ability to produce necessary levels of Leptin is compromised, thereby you feel hungrier and find it harder to stop eating. Think about it for a second, when you're tired don't you tend to eat more? I know I do, and usually my food choices aren't the best when I'm tired either.

My Top 4 Reasons Why You Need to Plan Your Sleep in Order to Create Your Dream Body

Things That Affect Leptin in Your Body:

• Lack of Sleep

• Emotional Stress (Maybe that explains why you can eat so much more when you're recovering from a broken heart? There always seems to be more room in your stomach when you're comfort eating doesn't there?)

• Caloric Restriction (Another reason why diets don't work)

Ghrelin

Ghrelin is often considered Leptin's opposing hormone. Its role in your body is to stimulate hunger. Lack of sleep is associated with higher levels of Ghrelin.

So do you see how this works?

Lack of Sleep = higher levels of Ghrelin, which stimulates your appetite, making you want to eat more.

Lack of Sleep = lower levels of Leptin, which lowers your brains ability to know when you are full.

Lack of Sleep = eat more and don't know when to stop

And that's only the first 2 reasons why you should plan your sleep in order to create your dream body

Hold on to your hats for the last 2.

Growth Hormone

Growth Hormone is, in some circles, like the holy grail of hormones. This essential hormone stimulates growth, cell reproduction and maybe most importantly aids in your bodies ability to rest and recuperate. Growth Hormone is known to increase muscle

mass, help with calcium retention and the increase of bone mineralisation. Can you see how essential this hormone can be to helping you create your dream body?

How can you make sure you have enough Growth Hormone for your body's needs? Yes, you guessed it, sleep.

Deep sleep is known to stimulate Growth Hormone.

Cortisol

Cortisol is well known as the stress hormone. It is produced by your adrenal gland and activates anti stress and anti inflammatory responses in your body. Unfortunately elevated levels of Cortisol in your body can lead to muscle wasting and a decrease in bone formation, neither of which is helpful when you are trying to create your dream body.

Sleep deprivation over time will lead to an increase in your bodies Cortisol levels.

(As a quick aside, prolonged physical exercise can also increase Cortisol levels. In the fitness world we call this over training. Don't fall victim to this practice and ensure you have adequate rest days to allow your body to fully recover from your training.)

Are you convinced now? Do you see why sleep may be the missing ingredient in your dream body recipe? If you want to create your dream body then I urge you to plan your sleep just like you plan your nutrition and your workouts.

How Much Sleep Do You Really Need?

How much sleep do you need? At least 8 hours, if it's at all possible try for 10, all in one continuous session to allow for optimal rest and recuperation.

If it is absolutely impossible for whatever reason to get that much sleep all at once, then try for 7 hours in one stretch and then an hour long nap in the afternoon. Optimally though, 8-10 hours in a single stretch and if you're tired in the afternoon then squeeze in a "power nap." It may well seem like an excessive amount of sleep, but when you are training as hard as you are you need the time to rest and allow your body to recuperate in order to maintain your hectic pace and optimise your lean muscle mass gains.

And Finally...

So if you take only one thing away from this article I hope it's this: Plan Your Sleep! Don't be easy come easy go with it. Treat your sleep with the same dedication and care that you treat your nutrition and training, plan it and don't let anything get in the way of it. Your dream body will thank you for it.

My Top 4 Reasons Why You Need to Plan Your Sleep in Order to Create Your Dream Body

Be Forever Fabulous,

Cindy Johns

Women's Fitness Expert, Lifestyle Creator, Health & Fitness Coach, Pilates Instructor
http://www.femme-fabulous.com

Understanding Leptin - How Cheating on Your Diet is Not Only Beneficial But Increases Your Fat Loss!

Have you ever been dieting only to fall off the wagon and cheat on your diet? Ever wonder why dieting for the first couple weeks goes great and then you hit a wall? Understanding the hormone Leptin and how it functions in your body is the key to unlocking your bodies fat loss potential and breaking through any plateaus that stand in your way.

The hormone Leptin is not some new drug to hit the market or some new supplement that promises you unlimited fat loss with the flick of your fingers. Leptin is already found in abundant quantities in your body, it is the hormone responsible for sending signals to your brain that your body is either in a time of famine or abundance. Leptin is a self-preservation mechanism built into our bodies since the dawn of man which is meant to conserve energy and preserve life in times of famine. Working with your body in understanding how this hormone functions is the key to effective dieting and uninhibited fat loss.

Leptin

Leptin is abundantly produced by fat cells in your body; When you are under normal eating conditions your Leptin levels are normal and the signal sent to your brain is that your food supply is abundant and plentiful. On the flip-side, dieting for as little as one week has been shown to decrease your bodies Leptin levels by up to 50% and in turn sends a signal to your brain that you are starving or in a time of famine which causes a corresponding decrease in your bodies resting metabolic rate (RMR)

Understanding Leptin - How Cheating on Your Diet is Not Only Beneficial But Increases Your Fat Loss!

This is the reason that most peoples fabulous dieting results come to a halt after only 2-3 weeks of dieting leaving them in a power struggle with their own body for continued fat loss. With this in mind periodic cheating on your diet can not only be beneficial psychologically but also speed up their fat loss rate by raising your leptin levels which in turn raises all the other hormones responsible for your body's Resting Metabolic Rate....

This will serve two purposes: first of all it will allow you to satisfy your cravings for certain foods or sweets. Secondly because of the Leptin increase the other hormones responsible for your body's metabolism will adjust and your Resting Metabolic Rate will increase back to normal (or at above normal levels in some cases)...

There are two ways to go about cheating on your diet (although they should be structured to avoid falling off the diet completely). The first way is with a cheat meal twice a week, the second way is to do whats called a refeed. Which option that is the best for you is going to depend on several factors like how your body responds to carbohydrates when they are consumed as well as your starting body fat percentage are the two biggest factors in determining whether two cheat days or one re-feed a week would be the option that better suites you...

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Understanding Leptin - How Cheating on Your Diet is Not Only Beneficial But Increases Your Fat Loss!

No stranger to the fitness scene, Chris Russell got his start as a competitive powerlifter and over the course of four years he won 1st place on the State(twice), National(twice) and World stages(once) by the age of 18.

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If you have any lifting, fitness or nutrition related questions Chris can be contacted by e-mail at crussell08@hotmail.com.

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Five Serious Consequences of Not Getting Enough Sleep!

Sleep is an often forgotten commodity. In trying to get in all of our activities each day, sleep is something we frequently cut back on (to the detriment of our health). According to the National Institutes of Health (NIH) and the Institute of Medicine (IOM), approximately 30 million Americans are affected by chronic insomnia each year. When we sleep enough, we wake up feeling refreshed and ready to take on our daily activities. Sleep affects how we look, feel and perform on a daily basis and can have a major impact on our overall quality of life.

To get the most out of our sleep, both quantity and quality are important. Teens and young adults need at least 8.5 a night of uninterrupted sleep to leave their bodies and minds rejuvenated for the next day. If sleep is cut short, the body does not have time to complete all the sleep phases needed for muscle repair, memory and the release of hormones that regulate growth and appetite. We then wake up unprepared to concentrate, make decisions or engage fully in school, work and social activities.

Leptin

Getting good sleep is crucial because sleep deprivation is associated with serious health problems such as obesity, depression, diabetes, and cardiovascular disease. Your emotional well-being, performance, productivity, and mental abilities are all linked with getting good sleep. The effects of sleep deprivation could arise from insomnia, disrupted sleep, snoring (yours or others), or waking up early. The five most serious effects of sleep deprivation include:

Five Serious Consequences of Not Getting Enough Sleep!

1 - Depression: Sleep-deprived children have longer illnesses, more severe depression, and greater fatigue than those who are not sleep deprived. Other studies link sleep deprivation with self esteem problems as well. Getting good quality sleep and curing insomnia helps with fight depression and increase self esteem.

2 - Weight gain: If you are losing sleep, your body mass index (BMI) and waist circumference are likely to increase. Your risk of becoming obese is almost doubled, according to Professor Francesco Cappuccio of Warwick Medical School. He detected this trend in adults and kids as young as five years old. Getting good sleep can help you lose weight. Sleep deprivation increases appetite through hormonal changes. Specifically, more of the appetite-increasing ghrelin is produced when you are not getting good sleep and less of the appetite-suppressing leptin is produced. Sleep deprivation and insomnia naturally cause you to eat more.

3 - Memory loss: Dr. Jeffrey Ellenbogen of the Harvard Medical School found that sleep protects memories from interference. The more quickly you fall asleep after studying for a test or learning a new skill, the more likely you are to remember it later. If you learn new information and then go about your daily business, you will have about a 44 per cent lower chance of retaining what you have learned. This research could be particularly helpful when you are learning a new job. Getting good sleep helps your memory, while sleep deprivation damages it.

4 - Intellectual impairment: Researchers at the University of Virginia have found that insomnia or lack of sleep can impair IQ and cognitive development in children. Lower grades and poor peer relations could also result from sleep deprivation. Getting good sleep increases cognitive ability.

5 - Physical impairment: According to the National Sleep Foundation, your body shows the effects of not getting good sleep. Your coordination and motor functions may be impaired, and your reaction time may be delayed. You may have reduced cardiovascular performance, reduced endurance, and increased levels of fatigue due to sleep deprivation. Tremors and clumsiness can also result if you are not getting good sleep.

How does sleep contribute to the functioning of the body?

Sleep architecture follows a pattern of alternating REM (rapid eye movement) and NREM (non-rapid eye movement) sleep in a cycle that repeats itself about every 90 minutes.

What role does each state and stage of sleep play?
NREM (75 percent of the night): As we begin to fall asleep, we enter NREM sleep, which is composed of four stages:

Stage 1
· Between being awake and falling asleep
· Light sleep
Stage 2
· Onset of sleep
· Becoming disengaged from surroundings
· Breathing and heart rate are regular
· Body temperature drops (so sleeping in a cool room is helpful)
Stages 3 and 4
· Deepest and most restorative sleep
· Blood pressure drops
· Breathing becomes slower
· Muscles are relaxed
· Blood supply to muscles increases
· Tissue growth and repair occurs
· Energy is restored
· Hormones are released (including growth hormone, which is essential for growth and development-especially muscle development)

REM (25 percent of night): First occurs about 90 minutes after falling asleep and recurs about every 90 minutes, getting longer later in the night. In REM sleep:
· Energy is provided to brain and body
· Supports for daytime performance are provided
· Brain is active and dreams occur
· Eyes dart back and forth
· Body becomes immobile and relaxed as muscles are turned off

In addition, levels of the hormone cortisol drop at bedtime and increase overnight to promote alertness in the morning.

Sleep helps us thrive during the day by maintaining a healthy immune system and helping to balance our appetites by regulating levels of the hormones ghrelin and leptin, which influence our feelings of hunger. So when we are sleep deprived, we may feel the need to eat more, which in turn can lead to weight gain.

The one third of our lives that we spend sleeping, far from being unproductive, plays a direct role in how full, energetic and successful the other two thirds of our lives can be.

Five Serious Consequences of Not Getting Enough Sleep!

Author: Ainat Elos - Ms. Elos has been helping individuals, companies and governments solve their medical and healthcare issues. For more information visit us at http://www.physyko.net - a medical and healthcare forum and coop dedicated to helping everyone obtain appropriate, cost-effective, state-of-the-art medical care.