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Beyond Detox: How Fasting “Cleanses” Your Cells

Cells - medical background

Cleaner cells result from regular fasting, scientists say.

In what is yet another clue that performing Isagenix-style Cleanse Days can be profoundly good for you, nutrition scientists are now encouraging the occasional fast or skipping of meals for better health.

Fasting periodically might also bring the added benefit of “cleansing” cells of junk and debris, according to researchers in a review paper published in the November issue of the scientific journal, Proceedings of the National Academy of Sciences.

“Cells possess dedicated mechanisms for the removal of damaged molecules and organelles,” the authors wrote.

Challenging the notion that a typical “three square meals a day” regimen should be considered a standard of healthy eating, the authors wrote that giving cells a steady supply of nutrients in this way keeps cells in “growth mode.”

While in continuous growth mode, cells have little chance of going into a cleansing mode that involves a couple of mechanisms:

  • The first is a sort of molecular “tagging” of proteins that targets them for recycling and re-using their amino acid building blocks by a protein degradation complex known as a proteasome.
  • The second is autophagy whereby damaged molecules and organelles are “cleansed” from cells by lysosomes, those membrane-enclosed organelles full of acids and digestive-like enzymes.

Among the authors of the paper were leading scientists from around the world in the field of intermittent fasting, time-restricted feeding, and calorie restriction.

They included Krista Varady, Ph.D., of the University of Illinois at Chicago (UIC), who was the lead researcher of a study evaluating the use of the Isagenix system comprising of intermittent fasting (Cleanse Days) combined with calorie restriction (Shake Days).

The Isagenix study, in fact, was included as one of the references in the article as evidence that intermittent fasting combined with calorie restriction could lead to weight loss, which resulted in suppressed inflammation in the body.

Additional studies from Dr. Varady’s lab and those of Mark Mattson, Ph.D., of the National Institute on Aging, have shown that calorie restriction and, intermittent fasting especially, improved insulin sensitivity while boosting fat metabolism.

Furthermore, these dietary approaches could lead to the elevation of ketones in the body. Ketones are chemicals produced during the breakdown of fat and are known to provide some benefits against brain aging.

Moreover, intermittent fasting in animals has led to production of several brain-protective proteins, improved mitochondrial function, and stimulation of the activity of key antioxidant enzymes such as superoxide dismutase and catalase.

To obtain the benefits of calorie restriction and intermittent fasting, the authors advocate an eating pattern modeled after our hunter-gatherer ancestors who ate less frequently. Historically, hunter-gatherers, both ancient and modern, rarely suffered from obesity and functioned at a high level physically and mentally.

According to the authors, the pattern of “three square meals a day” began only after the advent of agriculture 10,000 years ago as a result of a continual year-round food supply. “Our agrarian ancestors adopted a three meals a day eating pattern, presumably because it provided both social and practical benefits for the daily work and school schedules,” the authors wrote.

One of the contributing factors to obesity, they argued, was the adoption of sedentary lifestyles combined with multiple high-calorie meals daily.

Another cause of overeating may also be the advent of artificial light and how it affects our internal circadian clocks, which are intended to function on a daily light-dark cycle. The increase in hours awake leads to more opportunities to overeat while also interfering with the sleep/wake and fast/feed cycle that may be a key factor in regulating appetite and metabolism.

With the adoption of a dietary pattern that incorporates periods of fasting, calorie restriction, or both—such as an Isagenix system—along with exercise, healthy eating, and proper sleep, the authors suggest a number of health benefits including reduction of abdominal fat and improved metabolic and cardiovascular risk markers.

References:

Mattson et al. Meal frequency and timing in health and disease. Proc Natl Acad Sci. 111 (47):16647–16653, doi: 10.1073/pnas.141396511

 

9 Tips To Prepare For A Successful Cleanse Day

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Whether you want to lose weight or just do something good for your body, you put a lot of dedication and effort into your Cleanse Days. We get that. It’s why we want you to be as prepared as possible so nothing can hold you back from achieving your goals.

To help you on your way, we’ve put together a checklist of things that can help make Cleanse Days easy for you.

1. Start with at least two Shake Days before doing any Cleanse Days.

Doing at least two Shake Days  can help prepare your body for a Cleanse Day. For example, Shake Days can help ease your body into the Isagenix System better than regular nutrition can.

You should never ever go into a Cleanse Day if you’re feeling unwell, run-down, or having digestive problems like constipation. Be sure to start out with as many Shake Days as you think appropriate before doing Cleanse Days. Shakes can assist with digestive regularity and supporting muscle growth and maintenance and are a great protein source before a Cleanse Day.

2. Designate your Cleanse Days in advance.

Planning ahead is key in successful Cleanse Days. Knowing in advance what days you’ll be cleansing can help you become mentally prepared for them. Be sure to jot them down on your calendar so you don’t accidentally schedule a lunch or dinner with friends on those days.

Before Cleanse Days, take the time to look over your Cleanse Day Schedule and customize it to fit your day, ensuring you will have access to all your cleansing tools throughout the day. Make sure that you are setting yourself up for success on your Cleanse Day. If you have plans for a family dinner at your favorite restaurant, or have a physically exhaustive workout planned, then a Shake Day might be more suitable.

3. Cleanse with a friend or as a team.

Having a cleansing buddy or buddies can help keep you accountable when temptation strikes. You might choose to cleanse with a colleague from work, a family member, or a friend you talk to on social media who lives across the globe. No matter who it is, having someone to turn to for encouragement when cravings hit will build morale and keep you motivated.

4. Plan your Cleanse Day snacks.

You have a variety of snack options available during Cleanse Days. They include up to six Isagenix Snacks™, one to two IsaDelight® chocolates, ¼ apple or pear, one to two servings of e+™, and one serving of Replenish™ (for use during moderate exercise). Be sure to have these on hand to curb cravings before they come.

To maximize the benefits of a Cleanse Day, you want to be wary of adding in too many extra calories. Always listen to your body, however; if you are feeling like a headache is coming on or your blood sugar is low, have an extra snack like an apple slice to help level you out.

5. Clean out the pantry and fridge of “junk food” before Cleanse Days.

One of the worst things that can happen to anyone on Cleanse Days is finding yourself opening the fridge only to spot that leftover chocolate cake sitting next to your bottle of Cleanse for Life®. Don’t let that happen to you! Clean out any junk food in advance.

6. Find ways to stay hydrated throughout Cleanse Days.

Staying properly hydrated is always a goal to aim for daily, but it’s particularly important during a Cleanse Day. Making sure that you are drinking enough fluids, which is about two liters for the average person, can prevent the onset of headaches and other troubles.

Your sources of hydration don’t need to be made up solely of plain water, but can also include diluted amounts of Ionix® Supreme or Replenish (during physical activity). During the colder months of the year, try drinking Isagenix Coffee or sipping herbal tea throughout the day. You can even try drinking Cleanse for Life warm, as an herbal tea, to stay a bit warmer.

7. Find ways to stay busy.

Don’t put yourself in the position where you might be tempted to quit your Cleanse Day. Keep yourself busy and the day will fly. That means getting your mind off of the fact that you’re abstaining from food and onto other things like your personal health and wellness goals.

8. Set reminders on your phone.

As busy as you’ll be on Cleanse Days, it might be to easy to forget to take your next allotted Cleanse for Life serving, snack, or glass of water. By setting an alarm or reminder on your phone, you can help be sure to make the most of your Cleanse Day.

9. Engage in light exercise.

You don’t need to schedule any grueling workout. But engaging in any form of light exercise can be a healthy distraction during Cleanse Days. Additionally, the physical activity can be useful for helping to maintain regular bowel habits, support metabolism, and may even help suppress appetite.

Don’t let anything hold you back! The last thing that you want on a Cleanse Day is to find yourself improperly prepared or overwhelmed. Planning ahead and leaning on the support of your team can make all of the difference and make every Cleanse Day a success.

Cleansing at a Cellular Level

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Cleanse Days are a powerful tool in helping you to reach or maintain a healthy weight. But the science behind Cleanse Days suggests there may be additional benefits for your health beyond a slimmer body.

Many of us eat five times a day or more, including meals and snacks. This type of eating pattern provides your body with a steady flow of nutrients, but even when you make healthful choices about your meals and snacks, your body can still benefit from an occasional break from all-day eating.

Giving Your Cells a Break

Every time you eat, your body digests the foods you consume, then absorbs and transports nutrients to all of your body’s cells through the blood stream. Your cells can either use these nutrients right away or store them for later. When you consume more food than your body needs at any one time, it can lead to a back-up of excess nutrients for your metabolism to manage.

When additional nutrients arrive in the blood stream from your next meal or snack, they take priority over nutrients that have already been stored for later. If you never give your body a break from all-day eating, it can lead to problems for your metabolism and result in weight gain, over time (1, 2). Your body might have a hard time clearing up any excess nutrients that have been placed in storage, especially when you consume more than your body can use.

Autophagy: Your Cells’ Own Internal Cleansing Process

Some processes within your cells are put on hold while your body is managing a continual flow of nutrients from frequent meals and snacks. One of these processes, called “autophagy,” can be thought of as your cells’ own internal cleansing process.

When the flow of incoming nutrients begins to slow, the process of autophagy becomes activated. Old, worn-out, or obsolete components within your cells are tagged for disposal and broken down to their component parts.

This process cleans up the parts that your cells can’t use anymore and converts them into basic building blocks like amino acids to support cell maintenance and growth. Taking a periodic break from eating allows the process of autophagy to be activated naturally.

New discoveries related to the central role of autophagy within cells led to the 2016 Nobel Prize in Physiology or Medicine, which was awarded to Dr. Yoshinori Ohsumi “for his discoveries of mechanisms for autophagy” (3).

Continuing research in this area has shown that as a part of normal metabolism, autophagy helps to support the health of the heart and the brain (4, 5). As a process of cellular cleansing and renewal, autophagy is essential to the long-term maintenance of good health (6).

Cleansing for Health

By taking a short break from eating regular meals on Cleanse Days, you put the constant flow of nutrients on pause and allow your body to use up excess stored nutrients. This aspect of Cleanse Days can contribute to helping you reach and maintain a healthy weight.

Fasting on Cleanse Days is also a way to support your body’s own cleansing and renewal systems since the process of autophagy is naturally stimulated by fasting.

New research continues to explore the influence that occasionally giving yourself a break from eating, also known as intermittent fasting, can have on health. The potential metabolic changes that occur on Cleanse Days suggest that this approach can offer benefits for anyone, whether your goal is to reach a healthy weight or simply promote long-term well-being.

References:

  1. Halberg N, Henriksen M, Söderhamn N, Stallknecht B, Ploug T, Schjerling P, Dela F. Effect of intermittent fasting and refeeding on insulin action in healthy men. J Appl Physiol (1985). 2005 Dec;99(6):2128-36.
  2. Varady KA, Hellerstein MK. Alternate-day fasting and chronic disease prevention: a review of human and animal trials. Am J Clin Nutr. 2007 Jul;86(1):7-13.
  3. “The Nobel Prize in Physiology or Medicine 2016”. Nobelprize.org. Nobel Media AB 2014. Web. 30 Dec 2016. http://www.nobelprize.org/nobel_prizes/medicine/laureates/2016/
  4. Alirezaei M, Kemball CC, Flynn CT, Wood MR, Whitton JL, Kiosses WB. Short-term fasting induces profound neuronal autophagy. Autophagy. 2010 Aug;6(6):702-10.
  5. Gatica D, Chiong M, Lavandero S, Klionsky DJ. Molecular mechanisms of autophagy in the cardiovascular system. Circ Res. 2015 Jan 30;116(3):456-67.
  6. Lapierre LR, Kumsta C, Sandri M, Ballabio A, Hansen M. Transcriptional and epigenetic regulation of autophagy in aging. Autophagy. 2015;11(6):867-80.

What’s Your Cleanse Day Style?

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The System Guide for Weight Loss provides all the information you need to get started on Cleanse Days with an easy, step-by-step guide. But how you make cleansing fit with your schedule and personality is a matter of style.

Cleansing in a way that works for you helps to make Cleanse Days a perfect fit for your lifestyle. Here are three Cleanse Day styles you can try on for size.

The Pampered Cleanser

If this is your Cleanse Day style, you think of Cleanse Days as a chance to relax and nurture yourself. Pampered cleansers use Cleanse Days as a break from the everyday routine and as a time to let their bodies rest and recharge.

  • You enjoy drinking your Cleanse for Life® out of your most elegant glasses.
  • If you usually cook for others, Cleanse Days are your night off from the kitchen.
  • You take a hot bath or treat yourself to a massage to make your day especially relaxing.
  • You give yourself permission to sleep in a little or even take a nap, since this is your day to rest, relax, and take care of yourself.

The Busy Cleanser

If this is your Cleanse Day style, you feel like cleansing helps to boost your productivity. After all, if you don’t need to take time out for cooking, eating meals, or cleaning up, you’ll be able to get more done during the day.

  • Whether your day is packed with errands or nonstop meetings, you breeze through your Cleanse Days by checking off your to-do list.
  • Cleanse Days are marked on your calendar so you can avoid scheduling conflicts and plan ahead.
  • You keep a supply of Cleanse for Life handy at your desk or in your bag, so it’s always ready to go when you are.
  • Because you have a lot going on, you set reminders on your phone to help you say on schedule with your next snack or next serving of Cleanse for Life.

The Sporty Cleanser

If this is your cleansing style, you are a fitness enthusiast who has an urge to get moving every day. Sporty cleansers integrate gentle exercise into Cleanse Days because they know that light exercise boosts mood and helps them to feel their best.

  • If temptation strikes, taking a brisk walk is your first choice to help you to stay motivated.
  • Because you train hard during the rest of the week, Cleanse Days are your day to work on flexibility with yoga or stretching exercises.
  • You choose AMPED™ Hydrate as one of your support tools because there’s a good chance you’ll be getting a little sweaty on Cleanse Days.
  • You don’t overdo it! Gentle exercise can be great when you’re cleansing, but you save your hard workouts for days when you are fueling your body for performance.

Customizing your Cleanse Day experience to fit with your personality and lifestyle can be an effective approach for achieving lasting success. These Cleanse Day styles are just a few examples of how you can create a Cleanse Day routine based on the System Guide for Weight Loss to fit your own personal sense of style.

Whey Thins Now Approved for Cleanse Days

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Go  ahead—satisfy your savory tooth on Cleanse Days. Each packet of new gluten-free Whey Thins™ is 100 calories and offers 10 grams of protein that can help ward off cravings on your Cleanse Days.

If you do choose to consume Whey Thins on Cleanse Days, be sure not to overdo it—use Whey Thins in place of something else, rather than in addition to your normal Cleanse Day snacking. Beware of over snacking on other options that are on the official “approved” list.

In-House Pilot Study

An in-house Isagenix trial evaluated the use of Whey Thins as a Cleanse Day snack and compared them to traditional Isagenix Cleanse Day products, including IsaDelight® chocolates and Isagenix Snacks™.

All of the 25 subjects who completed Cleanse Days as part of their Isagenix system lost weight. In addition, the study found that 64 percent of subjects reported that they felt Whey Thins helped satisfy cravings for salty or savory foods when used as Cleanse Day snacks.

Based on the results of the study, there doesn’t appear to be any problems with alternating snacks on Cleanse Days. For example, you might try a combination of Whey Thins and Isagenix Snacks on one day, then IsaDelight chocolates with Isagenix Snacks the next day.

The goal of snacking on Cleanse Days is to manage hunger, cravings, and blood sugar. Some scientific research even suggests that snacking on something savory like Whey Thins can better regulate appetite in comparison to sweet snacks.

Customizing Your Cleanse Day Snacks       

Depending on your own personal needs on Cleanse Days, having a bag of Whey Thins, a few at a time spread throughout the day, can be just enough to tide you over—and satisfy the need for something salty or savory.

But if you’re more inclined to want to snack on something sweet, then having one or two IsaDelight chocolates might be a better choice for managing cravings throughout the day.

You could also mix and match—try one IsaDelight chocolate in the morning, a quarter packet of Whey Thins around noon, another quarter packet in the early afternoon, and four Isagenix Snacks wafers over the rest of the Cleanse Day. If you feel like having only half a bag won’t cut it for you, then feel free to have a full one—but remember to cut your snacking elsewhere.

As long as your snacking choices don’t lead you to over-consume total snacks during your Cleanse Day, then you shouldn’t affect your results. Customizing Cleanse Day snacks should be whatever’s right for you. An original Cleanse Day protocol using only Isagenix Snacks might work for some, while having different options including Whey Thins will work best for others.

There’s multiple ways to snack on a Cleanse Day, and you might find that you like switching it up from time to time—or mixing it up! Check out our example below of a way you can use Isagenix products to customize your Cleanse Day.

Early Morning

  • 1 serving Ionix® Supreme
  • 1 cup Isagenix Coffee
  • 2 Isagenix Snacks™
  • 1 Natural Accelerator™ capsule

Mid-morning

  • 1 Deep Cleansing serving Cleanse for Life®
  • ¼ packet Whey Thins (about 4-5)
  • Optional: Go for a walk or perform light exercise (drink e+™ or AMPED Hydrate)

Noon

  • 1 Deep Cleansing serving Cleanse for Life®
  • ¼ packet Whey Thins (about 4-5)
  • 2 Isagenix Snacks

Mid-afternoon

  • 1 Deep Cleansing serving Cleanse for Life®
  • ¼ packet Whey Thins (about 4-5)
  • 1 Natural Accelerator™ capsule

Evening

  • 1 Deep Cleansing serving Cleanse for Life®
  • 1-2 IsaFlush® capsules
  • ¼ packet Whey Thins (about 4-5)
  • 1 IsaDelight chocolate (optional)

Also, see our video on Whey Thins:

Could Cleanse Days Help Reset Your Appetite?

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Have you ever noticed that your appetite seems more manageable following a Cleanse Day? Researchers have noticed this unexpected effect, too, and are now investigating the science behind how Cleanse Days might help to reset your appetite.

An Isagenix Cleanse Day is a type of nutritionally supported fast that’s designed to help you feel nourished and energized. On Cleanse Days, the goal is to significantly limit the calories you consume for a period of one or two days each week while receiving nourishment from Cleanse for Life®. There are no diuretics or laxatives involved – Cleanse Days are all about allowing your body a chance to rest and recharge.

Scientists refer to the basic concept behind Cleanse Days as intermittent fasting, and an increasing number of studies have highlighted its benefits for supporting weight loss as well as benefits for cellular health and metabolism (1-3). But researchers have recently noticed an unexpected benefit of intermittent fasting for helping to manage appetite.

Unexpected Results

It’s common to feel hungry or struggle to manage appetite when following a typical weight loss diet. In fact, feeling hungry is one of the main reasons that people offer for quitting a diet or giving up when they are trying to lose weight (4, 5). This well-known relationship between ordinary dieting and an increase in hunger is why researchers took notice when volunteers participating several related weight loss studies reported that they felt less hungry by the end of the study (6, 7).

The researchers, based at the University of Illinois at Chicago, had been studying the benefits of intermittent fasting for health and weight loss. After noticing that many of the people who participated in their research experienced benefits for managing appetite, they decided to investigate further with a study designed to measure changes in some of the hormones that influence appetite during weight loss.

Appetite Hormone Reset

There are many factors that influence a person’s feelings of hunger and fullness, but appetite-regulating hormones including ghrelin and peptide YY (PYY) are some of the key players. Ghrelin signals hunger and works to increase appetite, while PYY helps to promote fullness and satisfaction after a meal.

The University of Illinois at Chicago team conducted a 10-week study to evaluate the effects of intermittent fasting during weight loss on hunger, fullness, and appetite-regulating hormones (8). Similar to their earlier studies that involved intermittent fasting, the participants lost a significant amount of weight. However, the study participants did not experience an increase in hunger. They also reported feeling greater levels of fullness and satisfaction after eating.

The improvements in appetite control that study volunteers experienced mirrored the changes that researchers observed in appetite-regulating hormones. Typically levels of the appetite-stimulating hormone ghrelin increase after weight loss, but the participants had no change in ghrelin levels (9). Additionally, the study volunteers had an increase in the level of the fullness-related hormone, PYY.

Research into the appetite regulation benefits of intermittent fasting is still in its early stages, but the results of this study confirm what many people who regularly complete Cleanse Days may have noticed for themselves – Cleanse Days might help to reset your appetite.

References:

  1. Klempel MC, Kroeger CM, Bhutani S, Trepanowski JF, Varady KA. Intermittent fasting combined with calorie restriction is effective for weight loss and cardio-protection in obese women. Nutr J. 2012 Nov 21;11:98.
  2. Halberg N, Henriksen M, Söderhamn N, Stallknecht B, Ploug T, Schjerling P, Dela F. Effect of intermittent fasting and refeeding on insulin action in healthy men. J Appl Physiol. 2005 Dec;99(6):2128-36.
  3. Bergamini E, Cavallini G, Donati A, Gori Z. The role of autophagy in aging: its essential part in the anti-aging mechanism of caloric restriction. Ann NY Acad Sci. 2007 Oct;1114:69-78.
  4. Hetherington MM, Cunningham K, Dye L, Gibson EL, Gregersen NT, Halford JC, et al. Potential benefits of satiety to the consumer: scientific considerations. Nutr Res Rev. 2013;26:22e38.
  5. Stubbs J, Brogeli D, Pallisoter C, Avery A, McConnon A, Lavin J. Behavioural and motivational factors associated with weight loss and maintenance in a commercial weight management programme. Open Obes J. 2012;4:35e43.
  6. Klempel MC, Bhutani S, Fitzgibbon M, Freels S, Varady KA. Dietary and physical activity adaptations to alternate day modified fasting: implications for optimal weight loss. Nutr J. 2010;9:35.
  7. Bhutani S, Klempel MC, Kroeger CM, Aggour E, Calvo Y, Trepanowski JF, et al. Effect of exercising while fasting on eating behaviors and food intake. J Int Soc Sports Nutr. 2013;10:50.
  8. Hoddy KK, Gibbons C, Kroeger CM, Trepanowski JF, Barnosky A, Bhutani S, Gabel K, Finlayson G, Varady KA. Changes in hunger and fullness in relation to gut peptides before and after 8 weeks of alternate day fasting. Clin Nutr. 2016 Dec;35(6):1380-1385. doi: 10.1016/j.clnu.2016.03.011.
  9. Cummings DE, Weigle DS, Frayo RS, Breen PA, Ma MK, Dellinger EP, et al. Plasma ghrelin levels after diet-induced weight loss or gastric bypass surgery. N Engl J Med. 2002;346:1623e30.

5 Steps to Being a Better Cleanse Day Partner

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Cleanse Days can prove to be your most effective tool in achieving weight loss and health goals. But for some, it can seem like an intimidating feat.

Having the support of a friend or team can make all of the difference.

Studies have consistently shown that those who feel more supported have a higher likelihood of success in losing the weight and keeping it off (1-4). One study also found that subjects with at least one successful weight loss partner lost significantly more weight compared with those who didn’t have successful partners (5).

The research highlights the importance of choosing to cleanse with a friend. Whether you’re new to Cleanse Days or a seasoned veteran, employing the help of a friend can help make sure the experience is positive. You and your partner might even see better results.

To be the best Cleanse Day partner you can be, there are a few steps you should follow:

Step 1: Be Positive

The power of positivity can’t be underestimated. One behavioral weight loss trial found that those who kept an optimistic attitude were more successful in losing weight than those with a more pessimistic mindset (6). Working to keep a good attitude throughout your Cleanse Day can help you and your partner have a more enjoyable experience.

Step 2: Be Organized

Planning ahead can make all the difference on a Cleanse Day. Preparing your Cleanse Day tools the night before – and reminding your partner to do the same – can help you stay on track for optimal results. Be sure to plan around your Cleanse Day style.

Step 3: Be Prepared to Troubleshoot

Being a good Cleanse Day partner doesn’t mean that you need to have all the answers. However, becoming familiar with the top 25 frequently asked questions can help you and your partner be prepared to overcome challenges you may face.

Step 4: Take Advantage of Technology

With busy schedules and geographic barriers it can be nearly impossible to meet up with your Cleanse Day partner face to face. So why not use technology to hold each other accountable? Studies have shown that phone calls, text messages, and internet-based support can be just as effective for supporting weight loss as in-person coaching (7-10).

Step 5: Follow Up

While completing your first one or two Cleanse Days is a great first step toward weight loss goals, it’s really the regular routine of Cleanse Days that can really help drive success. Follow up with your partner and commit to a schedule that you both can stick to. Check in regularly and hold each other accountable.

The right partner is essential to your success. Here are a few things you should look for in a Cleanse Day partner:

  • Have similar goals in mind – remember, you’ll be working together to push each other in the same direction.
  • Your partner should not be someone who will willingly cave at the first sign of hardship and leave you hanging – or worse, tempt you to quit.
  • Find someone you feel comfortable turning to for support when you need it most.

References:

  1. Gorin A, Phelan S, Tat e D, Sherwood N, Jeffery R, Wing R. Involving support partners in obesity treatment. J Consult Clin Psychol. 2005 Apr;73(2):341-3. DOI: 10.1037/0022-006X.73.2.341
  2. Wing RR, Jeffery RW. Benefits of recruiting participants with friends and increasing social support for weight loss and maintenance. Journal of Consulting and Clinical Psychology, Vol 67(1), Feb 1999, 132-138.
  3. Kayman S, Bruvold W, Stern JS. Maintenance and relapse after weight loss in women: behavioral aspects. Am J Clin Nutr. November 1990 vol. 52 no. 5 800-807
  4. Livhits M, Mercado C, Yermilov I, Parikh JA, Dutson E, Mehran A, Ko AY, Shekelle PG, Gibbons MM. Is social support associated with greater weight loss after bariatric surgery?: a systematic review. 10 February 2010. DOI: 10.1111/j.1467-789X.2010.00720.x
  5. Gorin A, Phelan S, Tate D, Sherwood N, Jeffery R, Wing R. Involving support partners in obesity treatment. J Consult Clin Psychol. 2005 Apr;73(2):341-3.
  6. Oettingen G, Wadden WA. Expectation, fantasy, and weight loss: Is the impact of positive thinking always positive? Cogn Ther Res. (1991) 15: 167. doi:10.1007/BF01173206
  7. Voils CI, Olsen MK, Gierisch JM, McVay MA, Grubber JM, Gaillard L, Bolton J, Maciejewski ML, Strawbridge E, Yancy WS Jr. Maintenance of Weight Loss After Initiation of Nutrition Training: A Randomized Trial. Ann Intern Med. 2017 Apr 4;166(7):463-471. doi: 10.7326/M16-2160. Epub 2017 Feb 21.
  8. Patrick K, Raab F, Adams M, Dillon L, Zabinski M, Rock C, Griswold W, Norman G. A Text Message-Based Intervention for Weight Loss: Randomized Controlled Trial. J Med Internet Res. 2009;11(1):e1 DOI: 10.2196/jmir.1100
  9. Harvey-Berino, J., Pintauro, S., Buzzell, P. and Gold, E. C. (2004), Effect of Internet Support on the Long-Term Maintenance of Weight Loss. Obesity Research, 12: 320–329.
  10. Hwang KO, et al. Social support in an Internet weight loss community. Int J Med Inform. 2010 January; 79(1): 5-13.

Gentle Exercises for Cleanse Days

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We all know that exercise is one of the best things to do when it comes to helping improve health and control weight. Although, when adopting a lifestyle that includes performing regular Cleanse Days, it’s fair to question how and what type of exercise fits in on these days.

For some, exercising on a Cleanse Day can seem like a daunting task. However, it’s not uncommon for your body to adjust to Cleanse Days over time so that you will also feel more able and willing to complete workouts.

The good news is there is plenty of flexibility when it comes to exercising. While it’s perfectly acceptable to use Cleanse Days as a rest day and forego your regular workout, it can be beneficial to incorporate some light exercise.

If you do decide Cleanse Day workouts are for you, it’s important to consider the intensity of you workout and always start slow. Because you’re consuming few calories, an intense exercise could be excessive. But any easy-level exercise should not be a problem.

In other words, Cleanse Days may not be the best day to try and run a marathon or try a new HIIT-style boot camp. But there are plenty of other easier exercise options available. If you are new to working out on a Cleanse Day, here are five gentle workouts to you can try out:

Yoga – Yoga, as an exercise that’s grounded in a philosophy of flexibility, discipline, and acceptance, goes hand in hand with performing Cleanse Days. There are several different types of yoga and yoga classes, so be sure to select one that’s suitable for your fitness level. You can even go online and stream a yoga class from your laptop. This way you can more easily manage the intensity, and take breaks when needed.

Walk – 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 can even help curb cravings on Cleanse Days.

Bike – 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 form of exercise that doesn’t have to feel like a workout. Bring the whole family and make it a fun outing.

Work Out At Home – A quick at-home workout is another great option. Something as simple as a few body weight exercises such as push-ups and sit-ups can be enough to keep up with your fitness goals without overdoing it.

Stretch – Many of us neglect stretching. 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.

Cleanse Day workouts can be a great way to relax, take your mind off eating, and mix in lower-intensity workouts. However, always remember to listen to your body, and don’t overdo it.

Choose Your Way to Cleanse with Cleanse for Life

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Few products come close to the nutritional profile of Cleanse for Life®—an herbal drink formulated to nourish the body and support its natural detoxification systems. While the body has pathways to remove toxins from the body, just like any machine, it can become overloaded. The combination of ingredients in Cleanse for Life works synergistically to support the body’s detoxification pathways and help them work more efficiently.

Three phases of detoxification occur within the body to metabolize fat-soluble toxins into less toxic compounds that can safely be removed from the body. Each of these phases requires certain enzymes and bioactive nutrients to do their job (1,2).

Think of it like this: In order for you to drive to work, you need to safely pass through intersections. Stoplights and signs assist you in getting to your destination by signaling you to go straight, stop, or turn. Just as these direct you to your office, various nutrients and enzymes assist in getting toxins out of fat cells, into circulation, and to the liver to be excreted.

You’ll find these nutrients needed to safely remove impurities from the body in Cleanse for Life. The blend of B vitamins, herbs such as burdock root, and plant botanicals including ashwaganda, aloe vera, and turmeric support detoxification pathways (4-6).

Additionally, antioxidant support is needed for optimal detoxification. While we’re most familiar with environmental toxins—pollution, cleaning chemicals, etc.—some toxins are produced within the body from free radicals. Antioxidants help neutralize oxidative stressed caused by toxins. That’s why you’ll find powerful antioxidants like bilberry and blueberry fruit extracts in Cleanse for Life.

There are multiple ways you can incorporate nutrient-rich Cleanse for Life into your diet. But for best results, it’s recommended that you follow some general guidelines.

Daily Cleansing: Daily Cleansing involves drinking Cleanse for Life on a daily basis while still consuming shakes and meals. With Daily Cleansing, the main benefit is providing your body with the polyphenol-rich nutrients and plant extracts in Cleanse for Life. Many who do Daily Cleansing choose to have their Cleanse for Life before they go to bed when the body naturally fasts during sleeping. But really, Cleanse for Life can be consumed any time of the day.

One- or Two-Day Deep Cleansing: Deep Cleansing involves abstaining from eating normal meals and food for one or two days. The equivalent in the scientific literature is termed intermittent fasting. The research supporting intermittent fasting is vast, showing benefit for weight loss, cognitive health, cardiovascular health, and more (7-10).

Instead of only drinking water as some cleanses recommend, Cleanse for Life is taken throughout the day. Other “tools” can be used as well and include Isagenix Snacks!™, IsaDelight Plus™ Milk or Dark chocolates, Ionix® Supreme, e+, and Want More Energy?® (if exercising). These tools are important for overcoming cravings and for maintaining healthy blood sugar levels. Some people may require more to prevent dips in blood sugar that can lead to light-headedness or fatigue*.

While it’s smart to use Cleanse Day tools, it’s important to remember that calories can add up. Use them as needed, and don’t feel bad if sometimes more are needed (or maybe an apple slice or carrot) to be successful. Low-calorie beverages including herbal and green tea as well as t+ Chai are useful tools to help keep you committed to the cleanse. And if you absolutely cannot make it through a Deep Cleanse, break it guiltlessly with an IsaLean® Shake and plan for another time to cleanse. Cleansing is like a skill—the more you do it, the easier it is and the better you become.

As to which is better—a one- or two-day cleanse—they both are good! Any amount of time the body is given a rest from normal digestion of foods and meals is beneficial. Two days of cleansing may bring additional benefit in allowing the body more time to restore and rejuvenate (10), but science shows fasting for just one day can still be beneficial for health through increasing the body’s production of growth hormone, which plays an important role in muscle building, preventing muscle breakdown, and increasing fat burning (11).

No matter if it’s Deep Cleansing for one or two days or Daily Cleansing, Isagenix makes it possible for just about anyone to incorporate this health-benefitting practice into their normal routine. The key is personalization. What works for some may not work for others—just don’t miss out on the nourishment Cleanse for Life provides.

*If any blood sugar or other health issues are a concern, be sure to work with a physician to determine the amount and type of calories that should be consumed throughout a Cleanse Day so blood sugar remains at a safe and healthy level. Cleansing, whether Deep or Daily, may not be suitable for all health conditions.

References:

  1. Liska DJ. The detoxification enzyme systems. Altern Med Rev 1998;3:187-98.
  2. Yang YM, Noh K, Han CY, Kim SG. Transactivation of genes encoding for phase II enzymes and phase III transporters by phytochemical antioxidants. Molecules 2010;15:6332-48.
  3. Vinson JA, Al KH, Andreoli L. Effect of Aloe vera preparations on the human bioavailability of vitamins C and E. Phytomedicine 2005;12:760-5.
  4. Kim BH, Hong SS, Kwon SW et al. Diarctigenin, a lignan constituent from Arctium lappa, down-regulated zymosan-induced transcription of inflammatory genes through suppression of DNA binding ability of nuclear factor-kappaB in macrophages. J Pharmacol Exp Ther 2008;327:393-401.
  5. Eshghinia S, Mohammadzadeh F. The effects of modified alternate-day fasting diet on weight loss and CAD risk factors in overweight and obese women. J Diabetes Metab Disord 2013;12:4.
  6. Ahmad MK, Mahdi AA, Shukla KK et al. Withania somnifera improves semen quality by regulating reproductive hormone levels and oxidative stress in seminal plasma of infertile males. Fertil Steril 2010;94:989-96.
  7. Gozansky et al. Intermittent fasting reduces abdominal obesity and improves cognitive function in obese adults. Obesity Week, 2013; Abstract P-537.
  8. Mattson MP, Wan R. Beneficial effects of intermittent fasting and caloric restriction on the cardiovascular and cerebrovascular systems. J Nutr Biochem 2005;16:129-37.
  9. Varady KA, Hellerstein MK. Alternate-day fasting and chronic disease prevention: a review of human and animal trials. Am J Clin Nutr 2007;86:7-13
  10. Bergamini E, Cavallini G, Donati A, Gori Z. The role of autophagy in aging: its essential part in the anti-aging mechanism of caloric restriction. Ann N Y Acad Sci 2007;1114:69-78.
  11. Intermountain Medical Center. Routine periodic fasting is good for your health, and your heart, study suggests. Science Daily 2011, May 20.

How to be a Better Cleanse Coach

Cleansing can be a confusing and intimidating experience. When people think of cleansing, they imagine weeklong bouts of starvation or uncomfortable colon cleanses. But cleansing with Isagenix is different, lasting no more than two days without the use of harmful laxatives. Even if someone understands how Isagenix Cleanse Days differ, the thought of abstaining from meals for a day or two can be daunting.

With misconceptions and fears associated with cleansing, it’s important for new cleansers to have a support system and knowledgeable resource to ensure their cleansing experience is successful. That’s where you come in.

As a cleansing coach, you can provide guidance and tips that can’t be found in a pamphlet or on a video. Your personal experience plays a major role because that’s what new cleansers can relate to. A study comparing weight loss of subjects with coaching from one of three health coaches—an expert professional, a peer, or a mentor—found that people coached by their peers had lost just as much weight as those coached by the actual health professionals (1).

The most important role you play as a cleanse coach is motivator. After all, we all know that we should eat a balanced diet and exercise daily, but many don’t do it. Your support and encouragement can get someone through their first Cleanse Day and on the way to reaching their weight loss goals.

Give Cleansers a Flexible Schedule

The 30-Day Cleansing & Fat Burning system guide provides a customizable step-by-step planner to organize your Cleanse Day and help you stay on track. In order to have a successful Cleanse Day, encourage beginners to follow the general guidelines emphasizing the importance of drinking enough water, consuming four servings of Cleanse for Life throughout the day, and using Cleanse Day tools including Ionix Supreme, Isagenix Snacks, and IsaDelights. As a cleansing coach it’s important to encourage cleansers to customize the steps in their Cleanse Day to fit their lifestyle and support adherence.

Provide Support

A great tip for cleanse coaches is to organize a support group for new cleansers so when temptation strikes, they will have a somewhere to turn for encouragement. Whether online through Facebook, or amongst friends, family, or co-workers, being in touch with others who are cleansing can help build morale and provide accountability. Studies have shown that the involvement in a support group has proven to effectively influence results (2). As a cleanse coach, it’s your job to help new cleansers find a support system that will help keep them motivated.

Be Able to Troubleshoot

While there’s no need to know all the answers, educating yourself on a few on the common concerns that arise for new cleansers and how to address them can make you a better cleanse coach. They will likely turn to you for guidance and advice during that first Cleanse Day. Make yourself available to them and provide tips on how to overcome challenges, like hunger or fatigue. Become familiar with the top 25 frequently asked questions that often deter new cleansers so you are prepared when asked.

There’s no need for formal training or extensive studying to be a successful cleanse coach. Simply share your experience with others, use the tools provided by Isagenix, and motivate cleansers by being a source of knowledge and support

References:

  1. Leahey TM, Wing RR. A Randomized Controlled Pilot Study Testing Three Types of Health Coaches for Obesity Treatment: Professional, Peer, and Mentor. Obesity (Silver Spring) 2012.
  2. Klytta C, Wilz G. Self-determined but with professional leadership: on the effectiveness and definition of self-help groups. Gesundheitswesen. 2007; 69(2): 88-97

 

 

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