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Caffeine, Exercise and Your Sleep: The Link Could be Sign. Different From What You Expect - Sleep Better W/ Caffeine?

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Coffee and exercise both effect sleep, but their effects don't simply add up. The study at hand does yet suggest that your preworkout coffee won't ruin your sleep. I have to admit, the following are not  results of peer-reviewed research, but with a 2x2 week design, participants being randomized to exercise (4 workouts per week) or be sedentary and to consume caffeine or placebo prior to exercise or rest, it looks methodologically complex, but sound and, more importantly, interesting enough to make it into the SuppVersity news ... I mean, it's about coffee ;-) With that being said, the scientists, who were hopefully less biased than I am, required their subjects to refrain from any extra regular physical activity and or coffee / caffeinated beverage consumption outside of the conditioning/treatment sessions, in which they didn't drink coffee, but 350-mL of Gatorade with or without a rel. low dose of 3mg/kg caffeine. You can learn more about coffee and caffeine...
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NSSRT for NAFLD - No Snacks, Adequate Sleep & Regular Training | Plus: 3+1 Step Program to Helps Friends & Family Making Progress Towards a Healthier Lifestyle

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Sleep is a constantly underestimated factor in getting and staying lean. Don't be fooled by statistics. As a SuppVersity reader you know about the role of compromised liver health in the etiology of the diabesity epidemic: When the liver is clogged up with fat, your blood glucose and lipid levels will go overboard. Against that background it is all the more important to know that it's not overtly difficult to prevent that from happening. If we put some faith into the results of a recent study from the Department of Gastroenterology and Metabology at the Ehime University Graduate School of Medicine in Japan (Miyake. 2014), you just have to follow three simple rules: Don't snack, get 7+ hours of sleep and by God, don't sit around all day! You can learn more about snacking & co at the SuppVersity Fridge Raiders? Night Time Snacking Protein Snack Shifts Macro Ratio for the Better High Meal Frequency, High Body Fat Alternate Fasting: Eating only ...
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Sleep Quickie: Sleep Restriction & Amino Acid Levels, Glucose Levels | Food, Sleep & Exercise Interactions. Plus: Melatonin, A Safe Sleep Aid W/ Anti-Alzheimer's Effects

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The healthy lifestyle rhythm: "Sleep, eat, train, live, sleep,..." × 365 days/year If you were expecting any obscenities in today's "Sleep Quickie", you will probably be disappointed to hear that this article is solely about sleep, metabolism and melatonin and how all that relates to "shutting your eyes and disappearing into the land of dreams". This means that it won't touch on the 19% increase in copulatory efficiency and the other "significantly facilitated" aspects of sexual activity (mounting latency -80%, ejaculatory latency -63%, etc.) scientists from the University of British Columbia observed in melatonin treated (4 mg/L of drinking water) Long-Evans rats (Brotto. 2002). Rather than that we are going to focus on the non X-rated semantics of "to sleep", its health effects and the role of melatonin in sleep, health and disease. So, let's see what we've got in stock for you: Profound effects of sleep res...
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90 Min Sleep Restriction - How Bad is It Really? Changes in Insulin Resistance Last For One Week - Until the System Adapts. Plus: Subjects Even Reduce Weight & Waistline

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In general it's certainly a good idea to rise, when the cock crows on the dung heap, but what if that means you miss 90 min of your precious sleep? "Tell me how and how long you slept last night and I'll tell you something about your chances of getting / staying lean and healthy!" It sounds more straight forward than the stupid AM vs. PM system you, my American friends, are still sticking to: If you consistently miss just one hour of sleep, you are messing with your insulin sensitivity, body weight and your plasma concentrations of leptin. But is this actually accurate and " how much messing " does it actually take? A close analysis of a recent study by a group of researchers from University of Surrey in Guildford, UK (Robertson. 2013), does at least raise some questions in how far smaller deviations from your usual 24/7 x 365 consistency will mess with your physique and health. Can you "wake your way" towards obesity? "Mild sleep re...
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Does Your Diet Fail, Because You Sleep Too Little? 40 Min Extra Sleep Will Shed 1 Exta Pound of Fat in 6 Months

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Image 1: Blindfolds are cheaper than light-tight curtains or shutters and they are more versatile ;-) I have repeatedly emphasized the importance of quality sleep, here at the SuppVersity . Based on my own experience sleeping should be your your #1 priority if you want to look good, feel good and perform at your personal best on the cognitive and physiological level into your old age . Unfortunately, the number of controlled long(er)-term studies on the issue is quite small and the epidemiological data either unreliable, inconclusive or both (in most of the cases, the latter is the case; for a review see Nielsen. 2011). I was therefore happy to see that the results of one of the comparatively tightly controlled study from the Healthy Active Living and Obesity Research Group at the Children’s Hospital of Eastern Ontario Research Institute in Canada confirm my personal experience - even if the effect-size was not as pronounced as I would have expected. But let's take one thi...
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