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Everyone loves that feeling of a refreshed and clear mind after a good night’s sleep. In March 2016, after collecting data from more than 210 middle-aged men and women, researchers from the Loughborough University’s Sleep Research Center in Leicestershire, England came to the conclusion that women need 20 more minutes sleep than men to function properly. The strong hormonal fluctuations experienced by women during each week of her monthly cycle not only create a different ‘operating system’ to men but demand far more energy from her body than a man’s daily hormonal cycle. Just as every cell needs nutrients to fuel it’s function, every cell also produces waste as a by-product.
During sleep, the brain cells relax their activity and physically shrink allowing CSF to flow inside the brain along the outside of each blood vessel. For people that suffer from lack of quality sleep, the consequences of not ‘cleaning house’ in the brain may be much greater than just a foggy mind. Lifting weights can do many things from increasing your fat burn to helping you feel more energized.
Cardio burns more calories than strength training  during your workouts but strength training burns more overall. Lifting weights can improve the way your body processes sugar which can prevent the disease.
BodyRock is your 24 hour fitness pal, offering daily high-intensity interval training exercises to help you reach your fitness goals. If you are vision-impaired or have some other disability under the Americans with Disabilities Act or a similar law, and you wish to discuss potential accommodations related to shopping or ordering on or using the benefits of our website, please contact Alliant Energy at 1-800-ALLIANT (800-255-4268). Have you ever wondered why some foods leave you feeling hangry an hour after you eat them, even though they’re the same amount of calories as something that leaves you full until your next meal? When considering chronic diseases such as type II diabetes, scientists have noticed that glycemic index is something that more people need to be paying attention to.
The problem with glycemic index doesn’t arise (pun intended) with normal increases in blood sugar, because there’s a hormone called insulin in your body to regulate that.
You get hungry because your body needs a constant source of energy to be able to do simple things. This process occurs when you eat carbs, and “carbs” is just a fancy word for a type of sugar. But don’t worry, there are things you can do to still eat your favorite foods without feeling these effects. Sleep plays a major role in our neurological health, such as cognitive function and memory. The director of the Sleep Research Center Jim Horne explained to the UK Independent, “The more of your brain you use during the day, the more of it that needs to recover and, consequently, the more sleep you need.
Research has shown that sleep deprivation has a suppressive effect on our hormonal and neurological health; it compromises adrenal function, slows serotonin production, increases PMS and produces more mental chatter. They need more time to rest than ever, which means more support from the family and community. In the body the lymphatic system is in charge of removing waste, yet there are no lymphatic vessels in the brain. By entering the brain the CSF gathers up all the waste that has built up during the day and carries it out of the brain.

Amyloid beta is supposed to be cleared away by CSF, but in people with Alzheimer’s amyloid beta builds up in the brain. Yet the societal pressure put upon one to be a good worker and forge ahead in life has clearly clouded our deeply essential need for rest and regeneration. It takes more energy (meaning calories) for your body to maintain muscle cells than it does to maintain fat cells.
A study published by the Mayo Clinic Proceedings in 2012, found that a combination of mentally stimulating activities, like using a computer, and exercise helped protect brain function in older adults.
In fact, one Australian study found that people who did three strength training sessions a week,  chest presses, lat pull-downs, and biceps curls specifically, reported an 18% drop in depression after 10 weeks. You may reduce your risk of diabetes (or improve your quality of life if you already have it). If you already have diabetes, research has indicated that extended periods of strength training can improve blood sugar control just as well as taking medication.
Without strength training, pulling off this simple task without toppling can feel impossible. In our community we support each other as we train by sharing ideas, recipes and motivational tips that keep us on track.
It’s easy to just look up foods that are considered “healthy.” But what really goes into letting websites claim that a food is healthy or not?
There are a ton of factors that go into determining what foods are the best for you and what foods you should stay away from. The easy definition for glycemic index (GI) is how much your blood sugar is raised when you eat a specific food.
Now, it makes sense that eating one of these muffins in the morning makes you hungry earlier than eating this omelet does.
It’s obviously okay to let yourself have foods with a high glycemic index, but try not to do it every day.
Sleep also plays an important role in hormonal health, such as weight balance, stress management and libido, but why would women need more sleep than men? Without enough sleep mothers are prone to post natal depression, weight gain and long-term hormonal and neurological problems. A unique way that the brain meets the high demands and the narrow margins that set it apart from all the other organs of the body,” explains Jeff Iliff, assistant professor of neuroscience at the Oregon Health and Science University.
Instead the brain has a large pool of clear cerebral spinal fluid (CSF) that fills the spaces around the outside of the brain.
They may also activate immune system cells that trigger inflammation and breakdown disabled cells.
Research suggests that the brains impaired capacity to ‘clean house’ from lack of good quality sleep may be directly correlated to the onset of Alzheimer’s and other forms of neurological degeneration. Do we really want to work ourselves into the grave, or do we want to have full mental, physical and emotional capacity for each and every day? So if you start lifting to build more muscle, you will increase your metabolism and turn your body into a fat burning machine!
This combination decreased the risk of memory loss more than doing either activity on its own.

To add to this, exercise can also reduce the stress hormone cortisol which may relieve feelings of anxiety and agitation.
Actually, combining strength training and aerobic exercise may actually be more beneficial than taking the drugs.
Head to the BodyRock store and check out our selection of weights, weighted vests, sandbags, and more!
Fitness is a journey and each of our lives are comprised of stories that chart the ups and downs of our individual quests to reach our goals. This includes things such as nutrient density, your blood type and your body’s reaction to certain foods. Too much insulin in your blood causes blood sugar to drop way too low and then — BAM — you’re starving all of a sudden.
For example: change up your sweet trail mix, have that banana with some almond butter, or try out these carb replacements. This means having oatmeal instead of sugary breakfast cereals or choosing whole grain bread for your sandwiches instead of white.
If you really feel like your blood sugar is out of control, maybe it’s time to try this sugar detox.
Women tend to multitask, they do lots at once and are flexible and so they use more of their actual brain than men do. As for mothers today, they grow babies, birth them, breastfeed, parent and run the home, often while having a full time office job. The best way to combat this and stay trim is through strength training. Tom Holland, MS, CSCS, author of Beat the Gym, suggests two to three, 30 minute, full body strength workouts per week. So wasting energy is the same as wasting money - and we know that's not a good idea!Wasting energy isn't good for the environment either. Refined grains and alcohol (especially sugary cocktails) are the main culprits for high GI reactions as well as certain fruits like bananas and melons. Kheyrne feels that life really shines through when one has a great understanding of and relationship with one’s own body. Most of the energy sources we depend on, like coal and natural gas, can't be replaced - once we use them up, they're gone forever. The energetic cost of harassment — by either avoiding males or dealing with unnecessary sexual attention — would reduce your egg production,” the professor said.Looking drab is not the only tool in the female animals’ anti-harassment armory. You can do the cardio sessions on the same day you strength train or alternate the workouts. They are known to go to great lengths to avoid unwanted male attention, even — in some cases — disguising themselves as males.Other techniques include moving to areas where there are fewer males, forming large groups of females, fighting off unwanted advances and using “anti-aphrodisiacs”.

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