How can krill support your health? Jerry Hickey, Ph. goes into depth about the difference between krill and fish oil as well as the benefits.
You must listen to this podcast and learn how certain supplements have the ability to enhance our brain health even as we age.
Please see below for a complete transcript of this episode.
Are Sleep And Exercise Correlated? – InViteⓇ Health Podcast, Episode 559
Hosted by Melissa Bistricer, MS, RDN
InViteⓇ Health Podcast Intro: Welcome to the InViteⓇ Health Podcast, where our degreed healthcare professionals are excited to offer you the most important health and wellness information you need to make informed choices about your health. You can learn more about the products discussed in each of these episodes and all that InViteⓇ Health has to offer at www.invitehealth.com/podcast. First time customers can use promo code PODCAST at checkout for an additional 15% off your first purchase. Let’s get started!†
Melissa Bistricer, MS, RDN: [00:00:39] Hello and welcome back to another podcast here at InViteⓇ Health. Sleep, something so many of us struggle with. Is it behavioral? Is it lifestyle? Is it diet related? There are so many factors that play a role in getting a good night’s sleep, but one specific one I want to focus on today is sleep in relation to exercise. Exercise has been seen to have so many benefits, like being able to reduce the risks of diseases such as cancer or diabetes, improving physical function and enhancing our quality of life. But first, nutrition, food for thought: sufficient sleep, exercise, healthy food, relationships and peace of mind are necessities, not luxuries.† [00:01:22]
[00:01:23] My name is Melissa Bistricer and I am a registered dietitian. I am so excited to bring to you the nutritional aspect of nutrients here at InViteⓇ Health. InViteⓇ Health promotes an integrative approach in providing vitamins into your daily life to increase your quality of life. In conjunction with nutrients it is also important to learn and include other lifestyle modifications like nutrition, exercise and sleep. These practices with the use of vitamins will promote optimal benefits in your daily life.† [00:01:51]
[00:01:53] Now let’s get talking about sleep and exercise. According to the CDC, one in every three adult in America do not get enough sleep on a regular basis. And the American Academy of Sleep, Medicine and Sleep Research Society, the recommendation for sleep for adults aged 18 to 60 years old is to sleep approximately 7 hours each night to promote optimal health and well-being. Research suggests that individuals who sleep less than 7 hours a day have an increased risk for developing chronic conditions such as obesity, diabetes, high blood pressure, heart disease, stroke and frequent mental distresses. So how can we change that not being able to sleep for people? † [00:02:34]
[00:02:35] Research suggests that sleep and exercise have a strong connection when someone who participates in moderate to vigorous exercise is shown to help increase their quality and time it takes them to fall asleep. Moderate, vigorous exercise as can be, walking briskly, dancing, jogging, running, or even gardening. Moderate aerobic exercise increases the amount of slowing waves in your brain to get sleep. When the wave function is slow that is referring to a deeper sleep where the brain and body are fully able to rejuvenate. Exercise also helps the benefit of being able to stabilize your mood and decompress the mind, which is a cognitive process that is important to transition the body to sleep. Yes, you heard me correctly. Exercise can help prevent the amount of time you lie aimlessly in bed at night counting sheep. † [00:03:24]
[00:03:26] Though the time of exercise may matter, some people who exercise closer to bedtime have seen an impact on them staying awake longer at night. So how does working out affect the mind? Aerobic exercise is like swimming, cycling, walking, rolling or elliptical causes the body to release endorphins. These chemicals essentially are creating a level of activity in the brain that keep someone awake. These people should exercise at least 1 to 2 hours before bed to give the endorphins enough time to be washed out and the brain time to wind down. Exercise also has the ability to raise your core body temperature. Imagine when you take a hot shower in the morning, it wakes yourself up. It’s the same idea. The elevation of our core temperature signals our body clock that it’s time to wake up. This takes about 30 to 90 minutes for the core body temperature to start to fall. The decline will help to facilitate sleepiness.† [00:04:19]
[00:04:20] Crazy enough exercise can also help to improve sleep in indirect ways as well. When someone participate in moderate to vigorous workouts that can decrease weight gain, ultimately decreasing the risk of obesity or being overweight, which is likely that they won’t experience obstructive sleep apnea. The specific psychology of sleep and exercise has not been completed. There are several studies that support the lack of sleep that has been associated with impaired cognitive performances, mood, glucose metabolism, appetite, regulation and immune function. Though the thought is, is that when we sleep that has an effect on the brain at an endocrine level to regulate hormones, metabolism and waste removal. Exercise has helped to improve fitness levels, changes in the body composition and sleep patterns. † [00:05:07]
[00:05:09] Sleep has a major impact on our overall health. It is essential to function in our day to day lives. During sleep, our body has the ability to process our memory, clear our brain metabolites, and restore our nerves, immune, skeletal and muscular systems. A poor night’s sleep can impact our bodily systems. Lack of sleep is also associated with with predisposed conditions such as cardiovascular disease, metabolic dysfunction, psychiatric disorders, or early mortality rate. Adequate sleep though is rare and research shows that 30% of employed adults sleep about 6 hours or fewer per night. Due to the low cost and the non-pharmacological treatment. Exercise has been the most accessible treatment to help disrupted sleep habits.† [00:05:53]
[00:05:55] A meta analysis has been shown that exercise training in a middle to older age adults has helped to improve the quality of sleep for these individuals. A common question: Does poor sleep have to do with physical inactivity? A study was done on a group of individuals who participated in physical activity with and without sleep disturbances. The study discovered that adults with poor sleeping habits were less active than those without sleeping complaints. The low activity level can be related to excess weight, low energy and high levels of fatigue and sleepiness. We can look at this at the flip side also, sleep can help to increase our ability to do more physical activity. The answer is yes, because when we sleep, we feel more rested and have more energy to feel less tired throughout the day. Increasing our active lifestyle and ability to exercise due to sleeping better at night.† [00:06:46]
[00:06:46] So how does exercise improve our sleep? Research has shown that physical activity again has helped to be more effective than more than some prescribed sleep medications. There are a couple of reasons, according to Cleveland Clinical. The first being daylight exposure can set your body’s clock. Exercise outside kills two birds with one stone you get exposure to light, which helps good sleeping and waking cycles and your more tired and relaxed from physical activity. Exercise can also help to relieve any stress or anxiety. † [00:07:16]
[00:07:17] So getting exposure can come in many different ways. Determine if you are affected by sleep deprivation due to behavioral choices, lifestyle choices, or diet choices. Many individuals have behavior issues impacting their sleep, such as shift work, smartphones or social networks being used during traditional sleep times. Also, another thing is that diet component that people tend to eat more during longer hours. They are awake without increasing physical activity. Some are too fatigued or tired to increase physical activity, which can actually end up helping their sleep cycle and improve their ability to participate in physical activity daily. Once you determine the issue at hand, you may want to be able to correct it with simply lifestyle modifications to help you have a more restful sleep.† [00:08:01]
[00:08:01] So my advice is to assess where sleep deprivation is coming from and then fix that issue. You can also choose to add supplements like calcium, vitamin D, l-theanine or melatonin to help enhance your sleep. You can go check out the products sold at invitehealth.com and if you have any further questions, you can always chat with myself as a nutritionist or any of our other health care providers to assist you here at invitehealth.com or you can email me at email@example.com I am Melissa Bistricer, RDN ready to share the knowledge to help you modify your lifestyle to live a happier and more successful life. I’m looking forward to continuing to provide you with educational podcasts and blog posts. But again, nutrition, food for thought: sufficient sleep, exercise, healthy food, friendships and peace of mind are necessities, not luxuries. Have a great day and tune in for an next podcast coming your way soon. Don’t forget to follow us at invitehealth.com/podcast and remember to subscribe wherever you listen to podcasts.† [00:08:01]
InViteⓇ Health Podcast, Episode hosted by Amanda Williams, MPH
So you’re ready to get fit and you have questions as to what you should be taking when it comes to your pre- and post-workout routines. This is a question that comes up often and many times, people are not exactly sure what they should be doing. Should they be taking creatine before or after I workout? Should I be taking my protein powder before or after I workout? Today, I’m going to give you a basic overview of what you can be doing when it comes to your exercise routine to really optimize your cellular energy, as well as support skeletal muscle growth.†
There is so much research out there showing that there are very targeted natural nutrients, such as creatine, carnitine, glutamine and Vitamin D, that can all be very supportive. Researchers have done studies with NHL players, NFL players, college basketball players (both male and female) and college football players where they looked at Vitamin D insufficiencies and deficiencies and how that impacts their performance overall. If you have a Vitamin D insufficiency or deficiency, it’s going to slow your recovery time from any type of skeletal muscle injury.†
The relationship between energy and exercise
We don’t just think in terms of endurance athletes, marathon trainers and Olympic athletes. We have to think about all of us and what we should be doing when it comes to staying fit and staying healthy. We have to make sure that we have this ability to regenerate any of the energy that is expended. Each cell has its own motherboard, the mitochondria, that generates energy called ATP and we have to make sure that we can recover that. We also have to make sure that we have enough energy in the beginning to be able to exercise.†
We can look at the different things that we know can help to restore and replenish our mitochondrial energy ATP. We can look at things like ATP itself, which is a fabulous supplement that we offer. Many folks who are into working out on a regular basis utilize ATP and will take it just before they exercise. Taking ATP allows the cells within the skeletal muscle to really be more vibrant and allows for quicker recovery and repair.†
We can also look at things like ubiquinol and carnitine, both of which we know help to generate cellular ATP production. Rhodiola can also be beneficial. This is a wonderful adrenal adaptogenic herb that so many endurance athletes have used for a very long to not only help give them that extra boost during exercise, but also for that rapid recovery post-workout.†
When should I take each of these nutrients?
We may know which nutrients help promote exercise performance, but the big question is often when they should be taken. This can really vary. It’s going to depend on each individual person.†
When we look at post-exercise nutrition, the whole goal is to repair that muscle tissue that has potentially been damaged and to replenish our glycogen stores. In older individuals, this is often the area where they need more support. I usually tell people who are of older age that they should take their protein powder and creatine after they exercise because that is when their body will really want more. Maybe you take your rhodiola before you exercise and then post-exercise, you use your whey protein isolate along with creatine monohydrate.†
Creatine has been shown to help promote healthy blood glucose and cognitive function in addition to muscle mass. But when do we take this? Once again, it really depends on the individual person. For many people, they will find that utilizing creatine post-exercise really seems to potentiate the most positive benefits.†
We can look at L-carnitine, which is a little amino acid that can generate so much power and energy production. It helps to enhance our energy output and also works as a free radical scavenger. It might be a good idea to use this nutrient after exercise because we know that we generate free radicals in our body just from exercising alone. If we want to be able to lower those free radicals, using carnitine post-exercise may potentiate a greater benefit.†
Glutamine is another amino acid that falls into that category when we think about exercising. It is very important when it comes to recovery, even when it comes to falling ill or dealing with stress. When we workout, this is effectively a stressor, which causes our glutamine stores to go down. It’s always wise to make sure we’re putting extra glutamine back in. I look at glutamine as being one of the nutrients that you would take before you workout. This is because we recognize that glutamine levels may already be at that low end, so if we put some in and then we use it up during the workout, then we still have some leftover.†
In this episode, Amanda Williams, MPH discusses nutrients that can support workout performance. She details why it is so important to get physical activity regularly and also recommends which nutrients to take prior to your workout and which to take following your exercise.†
- Variables in exercise performance
- Why exercise is important
- The importance of diet and lifestyle together
Thank you for tuning in to the InViteⓇ Health Podcast. You can find all of our episodes for free wherever you listen to podcasts or by visiting www.invitehealth.com/podcast. Make sure you subscribe and leave us a review! Follow us on Facebook, Twitter and Instagram at InViteⓇ Health today. We’ll see you next time on another episode of the InViteⓇ Health Podcast.