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<div style=”padding-top:0px;padding-bottom:0px;margin-top:0px;margin-bottom:35px;” data-rss-type=”text”> n <p style=”margin:0px;”> n n The word n n n n n <em> n n n n n thermogenesisn n n n n </em> n n n n n means “the generation of heat,” but there’s a lot more to this fundamental process in your body than just an increase in temperature. It’s a reflection of metabolic activity and can even play a role in helping you reach and maintain a healthy weight.n n </p> n</div> n<h4 style=”padding-top:0px;padding-bottom:0px;margin-top:0px;margin-bottom:35px; margin-block-start:1em; margin-block-end:1em;”> n n n Thermogenesis: Burning Caloriesnn n</h4> n<div style=”padding-top:0px;padding-bottom:0px;margin-top:0px;margin-bottom:35px;” data-rss-type=”text”> n <p style=”margin:0px;”> n <em> n n n n n Thermogenesisn n n n n </em> n n n n n is the process of heat production within the body, which is an indicator of your metabolic rate and how your body burns calories. The biggest component of your metabolism is the energy your body needs to perform basic, life-sustaining functions, known as your basal metabolic rate. Your metabolism increases above this minimum rate when you eat, move, and even when are exposed to cold temperatures, generating heat in the process (1).n n </p> n</div> n<div style=”padding-top:0px;padding-bottom:0px;margin-top:0px;margin-bottom:35px;” data-rss-type=”text”> n <p style=”margin:0px;”> n n Heat is generated in the body in several different ways. A small amount of heat is generated from each reaction that takes place as part of normal metabolism. The heat generated in this way is a byproduct of metabolic chemistry, but it also serves an important purpose in helping the body to maintain a stable internal temperature.n n </p> n</div> n<div style=”padding-top:0px;padding-bottom:0px;margin-top:0px;margin-bottom:35px;” data-rss-type=”text”> n <p style=”margin:0px;”> n n When active, your muscles can generate a substantial amount of metabolic heat. This effect is familiar not only from the experience of a hot, sweaty workout but also from the shivering action of muscles when you are too cold (2).n n </p> n</div> n<div style=”padding-top:0px;padding-bottom:0px;margin-top:0px;margin-bottom:35px;” data-rss-type=”text”> n <p style=”margin:0px;”> n n In addition to these sources of thermogenesis, your body has specialized tissues with the sole function of burning calories to produce heat, known as brown and beige adipose (3). Concentrated around vital organs and a few other key areas, these tissues are composed of functionally distinct fat cells that burn calories instead of storing them. These unique fat cells got their respective names because they are packed with mitochondria, the energy-generating “powerhouse” structures within cells, making them appear darker than ordinary fat cells (3).n n </p> n</div> n<h4 style=”padding-top:0px;padding-bottom:0px;margin-top:0px;margin-bottom:35px; margin-block-start:1em; margin-block-end:1em;”> n n n Targeting Thermogenesis to Burn More Caloriesnn n</h4> n<div style=”padding-top:0px;padding-bottom:0px;margin-top:0px;margin-bottom:35px;” data-rss-type=”text”> n <p style=”margin:0px;”> n n Some lifestyle and nutrition strategies can increase thermogenesis which is extremely helpful for anyone trying to lose weight or maintain a healthy weight.n n </p> n</div> n<div style=”padding-top:0px;padding-bottom:0px;margin-top:0px;margin-bottom:35px;” data-rss-type=”text”> n <p style=”margin:0px;”> n n Exercise is one way to burn calories, but you might not realize that a workout can help elevate your metabolism for hours after your cooldown. Commonly called the “after-burn effect,” a hard workout can lead to a prolonged increase in thermogenesis as part of recovery from exercise. To get the greatest benefit from this extended calorie burn, research suggests that workouts with high intensity and long duration result in the most significant increase in metabolism (4). Both aerobic exercise and strength training can have this effect with the right intensity and duration.n n </p> n</div> n<div style=”padding-top:0px;padding-bottom:0px;margin-top:0px;margin-bottom:35px;” data-rss-type=”text”> n <p style=”margin:0px;”> n n The thermic effect of food refers to the increase in thermogenesis that occurs after a meal and represents the energy cost of digesting, absorbing, and storing nutrients in food. Fat has the lowest thermic effect, costing almost no energy to digest and store while protein has the greatest thermic effect, with somewhere around 20-30% of the calories you receive from protein going toward digesting, absorbing, and processing this nutrient (5). Carbohydrates have an intermediate effect. This is one of the reasons why getting the right amount of high-quality protein in meals and snacks throughout the day is a powerful tool to help you reach and maintain a healthy weight (6).n n </p> n</div> n<h4 style=”padding-top:0px;padding-bottom:0px;margin-top:0px;margin-bottom:35px; margin-block-start:1em; margin-block-end:1em;”> n n n Boosting Brown and Beige Fatnn n</h4> n<div style=”padding-top:0px;padding-bottom:0px;margin-top:0px;margin-bottom:35px;” data-rss-type=”text”> n <p style=”margin:0px;”> n n As a body tissue with the primary function of burning calories for thermogenesis, brown and beige adipose are important for helping maintain body temperature and become especially active in cold temperatures (7). Some research suggests that these specialized fat cells can help you stay slim, too (8).n n </p> n</div> n<div style=”padding-top:0px;padding-bottom:0px;margin-top:0px;margin-bottom:35px;” data-rss-type=”text”> n <p style=”margin:0px;”> n n If you don’t live in a cold climate or like the idea of taking a cold plunge, there are several ways to support the activity of your brown and beige adipose for greater thermogenesis. A consistent exercise routine can convert ordinary fat cells into beige adipose tissue (9). Researchers aren’t certain why this change occurs, but it helps to increase metabolic rate and burn more calories.n n </p> n</div> n<div style=”padding-top:0px;padding-bottom:0px;margin-top:0px;margin-bottom:35px;” data-rss-type=”text”> n <p style=”margin:0px;”> n n Some bioactive compounds in plants can also enhance the activity of brown and beige adipose to support the body’s ability to burn fat. Certain polyphenols found in citrus fruits have been observed to increase fat burning and enhance thermogenesis by supporting the activity of brown and beige adipose (10-13).n n </p> n</div> n<div style=”padding-top:0px;padding-bottom:0px;margin-top:0px;margin-bottom:35px;” data-rss-type=”text”> n <p style=”margin:0px;”> n n Thermogenesis is a fundamental process of normal physiology that reflects metabolic rate. Lifestyle strategies that support greater thermogenesis include consistent exercise, balanced nutrition, and supplementation with bioactive compounds like citrus polyphenols. Combining strategies to enhance thermogenesis can be a valuable approach for anyone looking to reach or maintain a healthy weight.n n </p> n</div> n<div style=”padding-top:0px;padding-bottom:0px;margin-top:0px;margin-bottom:35px;” data-rss-type=”text”> n <p style=”margin:0px;”> n n Sinetrol® is the property of Fytexia.n n </p> n</div> n<div style=”padding-top:0px;padding-bottom:0px;margin-top:0px;margin-bottom:35px;” data-rss-type=”text”> n <p style=”margin:0px;”> n n  n n </p> n</div> n<div style=”padding-top:0px;padding-bottom:0px;margin-top:0px;margin-bottom:35px;” data-rss-type=”text”> n <p style=”margin:0px;”> n <b> n n n n n Referencesn n n n n </b> n </p> n</div> n<div style=”padding-top:0px;padding-bottom:0px;margin-top:0px;margin-bottom:35px;” data-rss-type=”text”> n <p style=”margin:0px;”> n n Westerterp KR. Control of energy expenditure in humans. n n n n n <em> n n n n n Eur J Clin Nutrn n n n n </em> n n n n n . 2017;71(3):340-344. doi:10.1038/ejcn.2016.237n n n n n <br/> n n n n n nBlondin DP, Haman F. Shivering and nonshivering thermogenesis in skeletal muscles. n n n n n <em> n n n n n Handb Clin Neuroln n n n n </em> n

<div style=”padding-top:0px;padding-bottom:0px;margin-top:0px;margin-bottom:35px;” data-rss-type=”text”> n <p style=”margin:0px;”> n <span> n n n n n Trainer: n n n n n </span> n <span> n n n n n Lindsay Gnant, MS, RD, Manager of Scientific Contentn n n n n </span> n <span> n n n n n  n n n n n </span> n </p> n</div> n<div style=”padding-top:0px;padding-bottom:0px;margin-top:0px;margin-bottom:35px;” data-rss-type=”text”> n <p style=”margin:0px;”> n <span> n n n n n Everyone loves snack time, but you might need to realize how important your snacking habits can be to achieving your weight loss or wellness goals. Registered Dietitian Lindsay Gnant breaks down the importance of creating a healthy snacking routine and shares tips to ensure that your snacks work for you.n n n n n </span> n <span> n n n n n  n n n n n </span> n </p> n</div> n<div style=”padding-top:0px;padding-bottom:0px;margin-top:0px;margin-bottom:35px;” data-rss-type=”text”> n <p style=”margin:0px;”> n n  n n </p> n</div> n<div style=”padding-top:0px;padding-bottom:0px;margin-top:0px;margin-bottom:35px;” data-rss-type=”text”> n <p style=”margin:0px;”> n n For an audio-only version of this podcast, use the player below:n n </p> n</div> n<div style=”padding-top:0px;padding-bottom:0px;margin-top:0px;margin-bottom:35px;” data-rss-type=”text”> n <p style=”margin:0px;”> n n The post n n n n n <a href=”https://isagenixhealth.net/smart-snacking-to-support-your-weight-loss-goals/”> n n n n n Smart Snacking to Support Your Weight Loss Goalsn n n n n </a> n n n n n appeared first on n n n n n <a href=”https://isagenixhealth.net/”> n n n n n Isagenix Healthn n n n n </a> n n n n n .n n </p> n</div> n<div style=”padding-top:0px;padding-bottom:0px;margin-top:0px;margin-bottom:35px;” data-rss-type=”text”> n <p style=”margin:0px;”> n n The post n n n n n <a href=”/smart-snacking-to-support-your-weight-loss-goals/”> n n n n n Smart Snacking to Support Your Weight Loss Goalsn n n n n </a> n n n n n appeared first on n n n n n <a href=”https://noahhodginwellness.com”> n n n n n Noah Hodginn n n n n </a> n n n n n .n n </p> n</div>

<div style=”padding-top:0px;padding-bottom:0px;margin-top:0px;margin-bottom:35px;” data-rss-type=”text”> n <p style=”margin:0px;”> n <b> n n n n n Trainer:n n n n n </b> n <em> n n n n n Lindsay Gnant, MS, RD, Manager of Scientific Contentn n n n n </em> n <br/> n n n n n nDescription: Are you new to Cleanse Days or a little intimidated to try one? Registered Dietitian Lindsay Gnant discusses the science behind Isagenix Cleanse Days, offers helpful tips and tricks to enhance your success, and answers some commonly asked questions. Whether you are a new Cleanser or just need a refresher, Lindsay’s expertise will help elevate your next fasting day.n n </p> n</div> n<div style=”padding-top:0px;padding-bottom:0px;margin-top:0px;margin-bottom:35px;” data-rss-type=”text”> n <p style=”margin:0px;”> n n The post n n n n n <a href=”https://isagenixhealth.net/cleanse-days-101/”> n n n n n Cleanse Days 101n n n n n </a> n n n n n appeared first on n n n n n <a href=”https://isagenixhealth.net/”> n n n n n Isagenix Healthn n n n n </a> n n n n n .n n </p> n</div> n<div style=”padding-top:0px;padding-bottom:0px;margin-top:0px;margin-bottom:35px;” data-rss-type=”text”> n <p style=”margin:0px;”> n n The post n n n n n <a href=”/cleanse-days-101/”> n n n n n Cleanse Days 101n n n n n </a> n n n n n appeared first on n n n n n <a href=”https://noahhodginwellness.com”> n n n n n Noah Hodginn n n n n </a> n n n n n .n n </p> n</div>

<div style=”padding-top:0px;padding-bottom:0px;margin-top:0px;margin-bottom:35px;” data-rss-type=”text”> n <p style=”margin:0px;”> n n Have you ever wondered how Cleanse Days fit into your workout routine or if it’s OK to exercise at all when you are fasting?n n </p> n</div> n<div style=”padding-top:0px;padding-bottom:0px;margin-top:0px;margin-bottom:35px;” data-rss-type=”text”> n <p style=”margin:0px;”> n n Whether you are a competitive athlete or are just getting started with a new fitness plan, it’s important to include regular days for rest and recovery as part of your workout routine. Finding the right balance between rest and exercise helps you achieve better gains from your workouts, reduce your risks of injury, and improve your performance (1). Using your Cleanse Days as rest days can be a highly effective part of your fitness plan.n n </p> n</div> n<h4 style=”padding-top:0px;padding-bottom:0px;margin-top:0px;margin-bottom:35px; margin-block-start:1em; margin-block-end:1em;”> n n n Different Ways to Restnn n</h4> n<div style=”padding-top:0px;padding-bottom:0px;margin-top:0px;margin-bottom:35px;” data-rss-type=”text”> n <p style=”margin:0px;”> n n For some, Cleanse Days are all about taking it easy. Others feel their best when they move their body every day, even on days when they are fasting. To be clear, strenuous exercise is not recommended on Cleanse Days since you aren’t fueling your body for intense physical activity. However, light exercise can be a great addition to a Cleanse Day if it feels good to you.n n </p> n</div> n<div style=”padding-top:0px;padding-bottom:0px;margin-top:0px;margin-bottom:35px;” data-rss-type=”text”> n <p style=”margin:0px;”> n n Research suggests that light exercise can be about the same or even better for recovery than total rest (1). For example, light exercise on rest days can reduce stiffness and muscle soreness for people who do heavy workouts on other days (2).n n </p> n</div> n<div style=”padding-top:0px;padding-bottom:0px;margin-top:0px;margin-bottom:35px;” data-rss-type=”text”> n <p style=”margin:0px;”> n n Whether you choose to take the day off or plan a lower-intensity workout, both are good options and serve an important purpose in your fitness routine. If adding some movement to your Cleanse Days feels right to you, these five gentle exercises can help you get started.n n </p> n</div> n<h4 style=”padding-top:0px;padding-bottom:0px;margin-top:0px;margin-bottom:35px; margin-block-start:1em; margin-block-end:1em;”> n n n Low-Intensity Exercise for Cleanse Daysnn n</h4> n<div style=”padding-top:0px;padding-bottom:0px;margin-top:0px;margin-bottom:35px;” data-rss-type=”text”> n <p style=”margin:0px;”> n <b> n n n n n Yogan n n n n </b> n <b> n n n n n – n n n n n </b> n n n n n Yoga, as an exercise that’s grounded in a philosophy of flexibility, discipline, and acceptance, goes hand in hand with performing Cleanse Days. With so many different types of yoga and yoga classes, be sure to look for a beginner-level class or one with a restorative focus to get the best benefit on a Cleanse Day.n n </p> n</div> n<div style=”padding-top:0px;padding-bottom:0px;margin-top:0px;margin-bottom:35px;” data-rss-type=”text”> n <p style=”margin:0px;”> n <b> n n n n n Walkn n n n n </b> n <b> n n n n n – n n n n n </b> n n n n n Walking is one of the easiest forms of exercise you can do on a Cleanse Day. It requires no gym membership and offers a low-impact workout. If you don’t have much time, know that even a short, brisk walk is a great way to get some exercise – and could even n n n n n <a href=”https://isagenixhealth.net/a-15-minute-brisk-walk-curbs-hunger-cravings/”> n n n n n help curb cravingsn n n n n </a> n n n n n on Cleanse Days.n n </p> n</div> n<div style=”padding-top:0px;padding-bottom:0px;margin-top:0px;margin-bottom:35px;” data-rss-type=”text”> n <p style=”margin:0px;”> n <b> n n n n n Biken n n n n </b> n <b> n n n n n – n n n n n </b> n n n n n Go outside for a leisurely bike ride. You can easily manage the intensity of your workout making it great for a Cleanse Day. Biking is also a fun way to exercise that doesn’t have to feel like a workout.n n </p> n</div> n<div style=”padding-top:0px;padding-bottom:0px;margin-top:0px;margin-bottom:35px;” data-rss-type=”text”> n <p style=”margin:0px;”> n <b> n n n n n Swim – n n n n n </b> n n n n n A relaxing swim can be another great option for light activity on a Cleanse Day. Swimming is a low-impact exercise that is easy on your joints and muscles and can feel especially restorative on a Cleanse Day.n n </p> n</div> n<div style=”padding-top:0px;padding-bottom:0px;margin-top:0px;margin-bottom:35px;” data-rss-type=”text”> n <p style=”margin:0px;”> n <b> n n n n n Stretchn n n n n </b> n <b> n n n n n – n n n n n </b> n n n n n Many of us neglect stretching. If you are looking for a low-intensity way to move your body, try designating Cleanse Days for stretching. Since you aren’t doing your usual workout, you can spend a good amount of time working on your flexibility.n n </p> n</div> n<div style=”padding-top:0px;padding-bottom:0px;margin-top:0px;margin-bottom:35px;” data-rss-type=”text”> n <p style=”margin:0px;”> n n Cleanse Day workouts can be a great way to relax, take your mind off cravings, and add low-intensity exercise for active recovery to your fitness routine. However, always remember to listen to your body. Sometimes, it’s better to rest.n n </p> n</div> n<div style=”padding-top:0px;padding-bottom:0px;margin-top:0px;margin-bottom:35px;” data-rss-type=”text”> n <p style=”margin:0px;”> n <b> n n n n n Referencesn n n n n </b> n </p> n</div> n<div style=”padding-top:0px;padding-bottom:0px;margin-top:0px;margin-bottom:35px;” data-rss-type=”text”> n <p style=”margin:0px;”> n n Kellmann M, Bertollo M, Bosquet L, et al. Recovery and Performance in Sport: Consensus Statement. n n n n n <em> n n n n n Int J Sports Physiol Performn n n n n </em> n n n n n . 2018;13(2):240-245. doi:10.1123/ijspp.2017-0759n n n n n <br/> n n n n n nCheung K, Hume P, Maxwell L. Delayed onset muscle soreness : treatment strategies and performance factors. n n n n n <em> n n n n n Sports Medn n n n n </em> n n n n n . 2003;33(2):145-164. doi:10.2165/00007256-200333020-00005n n </p> n</div> n<div style=”padding-top:0px;padding-bottom:0px;margin-top:0px;margin-bottom:35px;” data-rss-type=”text”> n <p style=”margin:0px;”> n n The post n n n n n <a href=”https://isagenixhealth.net/gentle-exercises-cleanse-days/”> n n n n n Gentle Exercises for Cleanse Daysn n n n n </a> n n n n n appeared first on n n n n n <a href=”https://isagenixhealth.net/”> n n n n n Isagenix Healthn n n n n </a> n n n n n .n n </p> n</div> n<div style=”padding-top:0px;padding-bottom:0px;margin-top:0px;margin-bottom:35px;” data-rss-type=”text”> n <p style=”margin:0px;”> n n The post n n n n n <a href=”/gentle-exercises-for-cleanse-days/”> n n n n n Gentle Exercises for Cleanse Daysn n n n n </a> n n n n n appeared first on n n n n n <a href=”https://noahhodginwellness.com”> n n n n n Noah Hodginn n n n n </a> n n n n n .n n </p> n</div>