Have you lost sleep over the past several weeks?
Are you struggling to lose weight?
Are you starting to see the relationship? An unhealthy gut affects many hormones that lead to POOR SLEEP and inevitable weight gain! And poor sleep leads to an unhealthy gut!Burning the candle at both ends by cutting back on sleep can mean your gut health and weight take a hit! Yet, you can take proactive steps to tip the scales on gut health and hormones to improve sleep, weight loss, and health.
SLEEP HACKS TO IMPROVE WEIGHT LOSS AND HEALTH
Improve your sleep, improve your weight loss and your FAT LOSS!
Researchers found that when dieters got adequate sleep, more than half of the weight they lost was fat. When they cut back on their sleep, only one-fourth of their weight loss came from fat.
Add to less fat loss, research participants also experienced increased hunger since they produced more of the hormone, ghrelin, which triggers hunger, reduces energy expenditure, and promotes retention of fat!
There is growing scientific evidence that more sleep provides better health and improved weight loss!
Sleep is CRITICAL to weight loss!
SLEEP HACK #1: GO TO BED JUST 15 MINUTES EARLIER until you reach your ideal sleep time. And once you do, go to bed at the same time each night.
SLEEP HACK #2: CREATE AN EVENING ROUTINE. Drink Apothe Cherry concentrated tart cherry juice (it only takes 1-2 tbsp), limit TV, warm shower, dim the lights, and meditate. This will help you wind down and RELAX before bed – and signal your body it’s time to go to sleep.
SLEEP HACK #3: CREATE A SLEEPING NIRVANA: cool dark room, comfy sheets, no work in the room (consider ditching the TV too!). The right sleeping area supports circadian rhythms.
SLEEP HACK #4: STICK TO A HEALTHY DIET…I use Core Nutrition with clean eating as my daily insurance policy for health. Foods with higher fiber provide deeper and better sleep; sugar disrupted sleep!
SLEEP HACK #5: HAVE PHYSICAL ACTIVITY EVERY DAY, even if only 10-20 minutes. Research points to falling asleep more rapidly and deeper sleep for increased immunity, heart health, and less stress.
SLEEP HACK #6: INCREASE THE HORMONE MELATONIN Cherry juice alone won’t make you lose weight or instantly create a healthier you, but the natural melatonin in concentrated Apothe Cherry Juice might just be the tipping point for better sleep, the little known secret to health and weight loss.
WHAT’S THE SECRET BEHIND APOTHE CHERRY JUICE?
The next time you’re looking for a quick boost to support health, sleep and sweet cravings, reach for cherry juice. Cherry juice alone won’t make you lose weight or instantly create a healthier you, but the nutrients in cherries might just be the tipping point for better sleep, the little known secret to health and weight loss.
Unsuspectingly, these ruby red gems are bursting with juicy, tart-sweet flavor and contain a variety of important nutrients including fiber, vitamins, and minerals. Cherries are a rich source of natural melatonin, polyphenols and vitamin C which have antioxidant and anti-inflammatory properties to boost your overall health.
A great source of the amino acids tryptophan, serotonin, and melatonin, cherries also contain powerful antioxidants that can actually reduce cellular damage caused by free radicals.
I’m pretty sure we would all take a magic pill that could keep us alive longer, so why aren’t we all reaching for this secret superfood? Just as we think of watermelon as a summer “must have,” cherries should also be added to your list of refreshing, sweet flavors..
Bing cherries are the most common type of sweet cherries grown in the United States while the Montmorency variety is the most commonly grown tart version, and tart cherry juice is a superfood drink that will protect your health, provide deeper sleep, keep you alive longer, and even help to burn fat!
CHERRY JUICE TO THE RESCUE
Research shows that cherries and tart cherry juice help to reduce and prevent oxidative stress and inflammation for athletic performance, diabetes, blood pressure, heart disease, cancer, …and SLEEP with added weight loss benefits!
In the 1950’s researchers studied 12 people with gout and analyzed the potential health benefits of cherries with their daily consumption. Individuals who ate fresh cherries daily reduced swelling and increased range of motion in their fingers and toes! What’s more, a 2012 study of 633 gout patients noted those individuals were at a 35% lower risk of gout attacks simply by consuming up to 3 servings of fresh cherries or cherry extract over a 2-day period.
Inflammation and pain are common performance inhibitors in athletes, so concentrated cherry juice is a little known secret for those seeking faster recovery times and less aches and pains. Several studies have shown that drinking 10-12 ounces of tart cherry juice twice daily reduced muscle soreness and pain associated with exercise due to the flavonoid antioxidants contained in the red cherry pigment.
While cherries are high in their natural sugar content, human, animal and cell culture studies suggest that the flavonoid compounds in cherries help modulate improved blood sugar levels. It may seem like a total contradiction, yet a study of 19 women with diabetes who drank 1.5 ounces of tart cherry juice concentrate every day for 6 weeks showed a reduction in fasting and overall blood sugar levels, HgbA1c (glycated hemoglobin).
Tart cherry juice also plays a part in supporting hearth health. Several research studies have shown that drinking tart cherry juice lowers both systolic and diastolic blood pressure in people with high blood pressure and another study showed a decrease in heart disease metrics such as triglycerides in 10 overweight individuals simply by drinking 8 ounces of tart cherry juice each day.
A habitually shortened sleep duration of less than 7.7 hours has been associated with decreased leptin (hunger hormone) and increased ghrelin (satiation hormone), contributing to an overall increased body mass index. Sleep is critcal for an effective metabolic rate for weight loss, improved mental clarity, and your overall health.
In a 2012 European Journal of Nutrition study, those who included cherry juice in their daily diet boosted time in bed, time asleep, and quality of sleep compared to the control group. And in a study of 15 participants with a history of insomnia those who consumed two 8-ounce servings of concentrated cherry juice using Montmorency tart cherries reported improved sleep.
Tart cherries contain natural melatonin that promotes deeper, better quality sleep. Better sleep supports health and weight loss since inadequate sleep modulates appetite, cravings, satiation, stress and ultimately triggers fat storage.
Who knew cherries could be so powerful!
Training, work, and kids…Oh MY!
I routinely use and recommend to my clients the addition of 1-2 tablespoons of Purium’s Organic Apothe Cherry! This concentrated Montmorency Tart Cherry juice is nutritionally dense, sweet, and tart! Just one ounce of the juice has the nutritional potency of 30 tart cherries!
WOW! That’s a quick and easy way to load up with natural melatonin to aid a deep sleep. And, the best part?…It’s loaded with anti-oxidants, 7,000 ORAC (Oxygen Radical Absorbence Capacity) units to beat inflammation and for anti-aging benefits, giving you a “Beauty Sleep Cocktail!”
Who could ask for more than to look great and feel refreshed every morning?
Pacer Kristen Cherry Spritzer
- 2 ounces Purium Apothe Cherry
- 4 ounces mineral water, organic pineapple juice, or organic apple juice
Do you see how everything we do is all interconnected? Diet, sleep, weight loss, exercise, even meeting daily goals … they ALL play a role, tracking right back to your gut. It’s pretty amazing if you stop to think about it.
Imagine having a personalized plan to make this happen!
If you’re ready to stop dieting once and for all, take advantage of my Private Health Coaching…It starts with a discovery call!