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VIDEO TIMELINE
0:00 – 11% Increase in Visceral Fat in 2 Weeks
2:04 – Visceral Fat Explained
2:49 – If You’ve Had a Night of Poor Sleep, Do This
5:12 – Use Code THOMAS25 at checkout for 25% off Seed!
5:55 – After a Bad Night’s Sleep, Avoid This
VIDEO TAKEAWAYS
- Subjects that were Sleeping four hours per night for Just Two Weeks had a nine percent increase in Abdominal fat
- Study found that on average the people that were sleep Deprived ended up eating about 17% more, which we know from a lot of Data that happens when you’re sleep Deprived, you eat more.
- But sleep deprivation leads to a propensity to Store fat in different areas, it was about 9% increase in Total abdominal fat but 11% Increase in visceral fat and that is what is scary because visceral fat is Very metabolically dangerous
- Additionally there was an eight percent Increase in straight up subcutaneous Fats that’s the unsightly like doughy Body fat now as much as that stuff sucks It actually doesn’t have that much of a Negative impact unless it gets extreme
- Visceral fat leaks inflammatory Cytokines and there’s very strong Correlation between insulin resistance And visceral fat
- Also fatty liver and visceral fat because what happens is Visceral fat creates inflammation and damages the “flow” of correct metabolic signals which leads to increased fat storage in the liver
- Eliminate all hydrogenated or Partially hydrogenated oils
- Avoid excess MSG (a little bit is fine on occasion) and Increase Fiber intake
SOME ADDITIONAL INFORMATION
Lack of Sleep leads to visceral fat gain? Lack of Sleep May Lead to Unhealthy Belly Fat as studies have shown that people who don’t get enough sleep over time can develop more unhealthy belly fat than those who got adequate rest. This is because lack of sleep affects hormones related to appetite, which makes it difficult for the body to regulate energy intake and output. Therefore, it’s important to get enough quality sleep in order to maintain a healthy weight. Studies indicate that people who sleep less than 7 to 8 hours a night can develop more unhealthy visceral fat. This type of belly fat is associated with higher risks of diabetes, heart disease, and other serious health problems. Furthermore, insufficient sleep has been linked to changes in hormones that affect hunger levels, making it difficult for the body to regulate food intake and energy expenditure properly. For this reason, getting adequate quality rest is essential for maintaining a healthy weight.
Understanding and Managing Chronic Inflammation: Chronic inflammation is a complex and multi-causal condition which can be triggered by environmental conditions, lifestyle choices, genetics, or even certain pathogens. To effectively manage chronic inflammation it is important to identify the underlying cause first and then create a plan of action with diet modification, physical activity level changes, stress management techniques and necessary supplements or medications. Many dietary modifications that can help manage chronic inflammation include choosing anti-inflammatory foods such as leafy greens, wild fish, fruits and vegetables; limiting pro-inflammatory processed or fried foods; and reducing your sugar intake. Additionally it is important to get adequate rest and sleep, practice relaxation techniques such as yoga, deep breathing and meditation, engage in physical activity safely while avoiding activities that might further aggravate inflammation symptoms. Supplementations with vitamins and herbs including omega 3 fatty acids from fish oil may also be beneficial for managing chronic inflammation.
Foods that fight inflammation: According to health experts, foods such as leafy greens, fatty fish, berries, nuts and seeds are great sources of anti-inflammatory nutrients. Eating a balanced diet with these types of foods can help reduce inflammation and promote overall good health. Eating anti-inflammatory foods daily is an important part of maintaining good health. Eating a variety of different types such as leafy greens, fatty fish, fruits and vegetables, nuts and seeds can help reduce inflammation throughout the body. Additionally, whole grain carbohydrates with little added sugar or sodium are also beneficial for reducing systemic inflammation in the body.
What does an anti-inflammatory diet do? An anti-inflammatory diet is known to reduce inflammation in the body and help with managing chronic conditions like arthritis, autoimmunity, asthma, allergies, depression and more. It emphasizes foods that are high in vitamins, minerals and antioxidants to optimize health while avoiding processed foods and other triggers of inflammation such as artificial ingredients or added sugar. By reducing inflammation and eating healthily, an anti-inflammatory diet can help improve overall well-being. It can provide relief from chronic pain and a sense of improved mental clarity as inflammatory foods are eliminated from the diet. Additionally, this type of dietary plan has been linked to lower risk for heart disease and cancer prevention.
SOME ADDITIONAL RESOURCES
Lack of ‘sufficient’ sleep can lead to 11% increase in visceral fat in the belly – Study
Research has also shown that only sleeping four hours a night can raise your total abdominal fat by nine percent.
By FIONA CALLINGHAM
Visceral fat is stored deep within the belly, and it acts to protect and insulate our vital organs. While this means a certain amount of it is needed, too much can be harmful. In fact, having an excess of visceral fat has been linked to conditions such as diabetes, cancer and heart disease.
Like subcutaneous fat, which is found under the skin, it is well established that what you eat and how much you exercise can have an impact on how much visceral fat is in your body.
While this can seem unachievable to some people, one expert has recommended another way to tackle visceral fat.
Certified personal trainer at Ultimate Performance, Emily Servante, advised getting more sleep.
Speaking with Express.co.uk, she said: “So, what can you do to get rid of this invisible but potentially deadly fat?
“The most obvious thing you can do is lose weight. Losing weight will improve your visceral fat – full stop.
“But, before you start pounding the treadmill seven days a week or reducing your diet to scoffing platefuls of nothing but broccoli, there is one very simple, very easy thing you can do to target visceral fat – go to bed earlier!
“Decreased sleep time is directly linked to increased body mass index (BMI), body fat percentage and visceral fat.
“In fact, new research from the Mayo Clinic shows that a lack of sufficient sleep can lead to an 11 percent increase in abdominal visceral fat.”
Mayo Clinic: Lack of Sleep Increases Unhealthy Belly Fat
New research from Mayo Clinic shows that lack of sufficient sleep combined with free access to food increases calorie consumption and consequently fat accumulation, especially unhealthy fat inside the belly.
Findings from a randomized controlled crossover study led by Naima Covassin, Ph.D., a cardiovascular medicine researcher at Mayo Clinic, show that lack of sufficient sleep led to a 9% increase in total abdominal fat area and an 11% increase in abdominal visceral fat, compared to control sleep. Visceral fat is deposited deep inside the abdomen around internal organs and is strongly linked to cardiac and metabolic diseases.
The findings are published in the Journal of the American College of Cardiology, and the study was funded by the National Heart, Lung and Blood Institute.
Lack of sufficient sleep is often a behavior choice, and this choice has become increasingly pervasive. More than one-third of adults in the U.S. routinely do not get enough sleep, in part due to shift work, and smart devices and social networks being used during traditional sleep times. Also, people tend to eat more during longer waking hours without increasing physical activity.
“Our findings show that shortened sleep, even in young, healthy and relatively lean subjects, is associated with an increase in calorie intake, a very small increase in weight, and a significant increase in fat accumulation inside the belly,” says Virend Somers, M.D., Ph.D., the Alice Sheets Marriott Professor of Cardiovascular Medicine, and principal investigator of the study.
“Normally, fat is preferentially deposited subcutaneously or under the skin. However, the inadequate sleep appears to redirect fat to the more dangerous visceral compartment. Importantly, although during recovery sleep there was a decrease in calorie intake and weight, visceral fat continued to increase. This suggests that inadequate sleep is a previously unrecognized trigger for visceral fat deposition, and that catch-up sleep, at least in the short term, does not reverse the visceral fat accumulation. In the long term, these findings implicate inadequate sleep as a contributor to the epidemics of obesity, cardiovascular and metabolic diseases,” says Dr. Somers.
The study cohort consisted of 12 healthy people who were not obese, each spending two 21-day sessions in the inpatient setting. Participants were randomly assigned to the control (normal sleep) group or restricted sleep group during one session and the opposite during the next session, after a three-month washout period. Each group had access to free choice of food throughout the study. Researchers monitored and measured energy intake; energy expenditure; body weight; body composition; fat distribution, including visceral fat or fat inside the belly; and circulating appetite biomarkers.
Understanding and Managing Chronic Inflammation
Inflammation refers to your body’s process of fighting against things that harm it, like infections, injuries, and toxins, in an attempt to heal itself.
When something damages your cells, your body releases chemicals that trigger a response from your immune system.
This response includes the release of antibodies and proteins, as well as increased blood flow to the damaged area. In the case of acute inflammation — like getting a cut on your knee or dealing with a cold — the whole process usually lasts for a few hours or a few days.
Chronic inflammation happens when this response lingers, leaving your body in a constant state of alert. Over time, chronic inflammation may have a negative impact on your tissues and organs.
Some Trusted Source suggests that chronic inflammation could also play a role in a range of conditions, from cancer to stroke.
Inflammation refers to your body’s process of fighting against things that harm it, like infections, injuries, and toxins, in an attempt to heal itself.
When something damages your cells, your body releases chemicals that trigger a response from your immune system.
This response includes the release of antibodies and proteins, as well as increased blood flow to the damaged area. In the case of acute inflammation — like getting a cut on your knee or dealing with a cold — the whole process usually lasts for a few hours or a few days.
How does chronic inflammation impact the body?
When you’re living with chronic inflammation, your body’s inflammatory response can eventually start damaging healthy cells, tissues, and organs. Over time, this can lead to DNA damage, tissue death, and internal scarring.
All of these are linked to the development of several diseases, including:
- cancer
- heart disease
- rheumatoid arthritis
- type 2 diabetes
- obesity
- asthma
- cognitive decline and dementia (in older adults)
How is chronic inflammation diagnosed?
There are no real tests to diagnose inflammation on its own. But certain blood tests are a good starting point, including ones that highlight C-reactive protein (CRP), which indicates infections or inflammation in the general body (like the joints), and high-sensitivity C-reactive protein (hsCRP), which reflects inflammation of the heart.
Many individuals don’t know they have chronic inflammation until they’re diagnosed with another condition. If you feel like you’re experiencing some of the common symptoms of chronic inflammation, it’s a good idea to speak with your doctor. They’ll know the first steps to take when it comes to a diagnosis.
How is chronic inflammation treated?
Inflammation is a natural part of the healing process. But when it becomes chronic, it’s important to try to get it under control to reduce your risk of long-term damage. Some of the options that’ve been explored for managing inflammation include:
- Nonsteroidal anti-inflammatory drugs (NSAIDs). Over-the-counter NSAIDs, like aspirin, ibuprofen (Advil), and naproxen (Aleve), effectively reduce inflammation and pain. But long-term use is linked to an increased risk of several conditions, including peptic ulcer disease and kidney disease.
- Steroids. Corticosteroids are a type of steroid hormone. They decrease inflammation and suppress the immune system, which is helpful when it starts attacking healthy tissue. But long-term use of corticosteroids can lead to vision problems, high blood pressure, and osteoporosis. When prescribing corticosteroids, your doctor will weigh the benefits and risks with you.
- Supplements. Certain supplements may help to reduce inflammation. Fish oilTrusted Source, lipoic acidTrusted Source, and curcuminTrusted Source have all been linked to decreased inflammation — although more studies need to be done, especially around fish oil, to say for sure. Several spices mayTrusted Source also help with chronic inflammation and inflammatory disease, including ginger, garlic, and cayenne, but again, more research around optimal dosage and definitive statements need to be done.
- Lifestyle changes. Losing weight (if your doctor recommends it), increasing physical activity, and dietary changes (like a low glycemic diet and reduced saturated fat intake), have all been shownTrusted Source to help lower inflammation.