by Dr. Pamela Peeke, MD, MPH, FACP, FACSM
Chair, Jenny Craig Science Advisory Board
Jenny Craig has been committed to a science-based weight loss program for 34 years. We are constantly evolving our program to incorporate new research to improve your weight loss and health management. For instance, researchers have made a revolutionary discovery that may affect not just weight, but also your health, wellness and quality of life. Scientists have discovered that one of the secrets to sustainable health lies in paying special attention to your body clock. Most people don’t realize that the human body and every one of its 37 trillion cells possess 24-hour clocks that follow a unique daily pattern, called a circadian rhythm.
Recently, three American scientists were awarded the 2017 Nobel Prize in Medicine for identifying the circadian rhythm gene that coordinates the body clock cellular activities. These body clocks become dysfunctional when we live the typical chaotic 24/7 grab-and-go lifestyle. The cell’s body clocks prefer you follow a more natural circadian rhythm of light and dark, being awake and sleeping. When your clocks are working in harmony, optimal weight management and metabolism are more likely to happen.1-5
So, how can you use your body clock to improve your overall health as well as shed excess pounds? Well, end the chaos and slip into your natural body clock genes on the New Rapid Results Program by Jenny Craig. The program shows you how to “nourish” for 12 hours, and then “rejuvenate” for the remaining 12 hours. During the nourishing 12 hours, you’ll eat healthfully while staying physically active. During the rejuvenating 12 hours, when you’re finished eating, extraordinary things are taking place throughout your body. The rejuvenation 12-hour window is a critical period when your body regroups, resets and regenerates after a busy day metabolizing your food and then using it to fuel your daily activities. One remarkable consequence of allowing your body this 12-hour rejuvenation time is that your body fat, especially belly fat, decreases.7 This is good news, as excess belly fat is associated with obesity and an increased risk of Type 2 diabetes.8
And it’s not just weight that’s improved. Scientists also found that sticking to the 24-hour nourish-rejuvenation cycle may help to preserve your muscle mass. You also may activate fat burning and reduce swings in appetite.9 Sleep quality and energy may also be enhanced.
The 24-hour nourish-rejuvenation plan, which is integrated into the Rapid Results Program, is also associated with a decrease in the risk for dementia, along with enhanced mental alertness and mood.10 All of this is what happens when your body clocks work together as a well-coordinated team. The Rapid Results plan works with your natural body clocks to provide a time period of nourishment when you need it and can burn the food fuel most effectively, and then a period of rejuvenation during which your body can rest and regroup.
Starting your nourish-rejuvenation cycle provides a golden opportunity for studying how you live now, and what you can do to improve your environment and lifestyle. Reset your lifestyle by spending your newly increased energy, endurance and time away from eating to now fulfilling your dreams. Enjoy hikes and bike rides with family and friends. Plan vacations that challenge mind and body. Embrace a more mindful approach to “me” time by prioritizing your personal nutrition and physical fitness. And don’t forget your sleep! As you sleep, the cells throughout your body, such as your immune system, are hard at work undergoing critical regeneration.11,12 During deep sleep, your hormonal systems regroup. This includes hormones that control appetite and hunger to help you rein in cravings and stay on track. Finally, sleep is a time of holistic mind-body rejuvenation and recovery from the challenges of our busy days.
The most natural 12-hour eating cycle begins in the morning and ends no later than 8PM. So 8AM to 8PM is one example. The earlier you finish your dinner time, the better (7AM-7PM). By adhering to this kind of schedule, you’ll want to reorganize your evening hours. Instead of spending late night hours watching TV and mindlessly snacking, how about making sure you focus on getting your optimal 7-8 hours of sleep? Take a walk after dinner. Read or listen to a great book. Call a friend or family member and catch up. Take a bath and listen to music. Meditate or update your personal journal. Finish that puzzle. If you end dinner by 7PM, plan on going to bed no later than 11PM, then after 8 hours of sleep you’ve hit your 12-hours of rejuvenation time and it’s time for your first delicious meal of the day.
Isn’t it time for you to improve your health and wellness, and achieve your best mind and body? Learn more about how Rapid Results by Jenny Craig incorporates all this and more to help you reach your goals.
† First 4 weeks only. Average weight loss in study was 11.6 pounds for those who completed the program.
1 Longo, Valter D., and Satchidananda Panda. “Fasting, Circadian Rhythms, and Time-Restricted Feeding in Healthy Lifespan.” Cell Metabolism, vol. 23, no. 6, 14 June 2016, pp. 1048–1059., doi:10.1016/j.cmet.2016.06.001.
2 Panda, Satchidananda. “Circadian physiology of metabolism.” Science, vol. 354, no. 6315, 2016, pp. 1008–1015., doi:10.1126/science.aah4967.
3 Manoogian, Emily N. C., and Satchidananda Panda. “Circadian clock, nutrient quality, and eating pattern tune diurnal rhythms in the mitochondrial proteome.” Proceedings of the National Academy of Sciences, vol. 113, no. 12, 2016, pp. 3127–3129., doi:10.1073/pnas.1601786113.
4 Zarrinpar, Amir, et al. “Daily Eating Patterns and Their Impact on Health and Disease.” Trends in Endocrinology & Metabolism, vol. 27, no. 2, 2016, pp. 69–83., doi:10.1016/j.tem.2015.11.007.
5Manoogian, Emily N.c., and Satchidananda Panda. “Circadian rhythms, time-Restricted feeding, and healthy aging.” Ageing Research Reviews, vol. 39, 2017, pp. 59–67., doi:10.1016/j.arr.2016.12.006
6Varady, K. A. “Intermittent versus daily calorie restriction: which diet regimen is more effective for weight loss?” Obesity Reviews, vol. 12, no. 7, 2011, pp. 593–601., doi:10.1111/j.1467-789x.2011.00873.x.
7 Mattson, Mark P., et al. “Meal frequency and timing in health and disease.” Proceedings of the National Academy of Sciences, vol. 111, no. 47, 17 Nov. 2014, pp. 16647–16653., doi:10.1073/pnas.1413965111.
8Chaix, Amandine, et al. “Time-Restricted Feeding Is a Preventative and Therapeutic Intervention against Diverse Nutritional Challenges.” Cell Metabolism, vol. 20, no. 6, 2 Dec. 2014, pp. 991–1005., doi:10.1016/j.cmet.2014.11.001.
9Peterson, C. Pennington Biomedical Research Center. “Time-Restricted Feeding Increases Fat Oxidation and Reduces Swings in Appetite Levels in Humans.” Oral abstract presentation at: The Obesity Society Annual Meeting at ObesityWeekSM 2016; October 31 – November 4, 2016. www.obesityweek.com.
10Vasconcelos, Andrea R, et al. “Intermittent fasting attenuates lipopolysaccharide-Induced neuroinflammation and memory impairment.” Journal of Neuroinflammation, vol. 11, no. 1, 2014, p. 85., doi:10.1186/1742-2094-11-85.
11Vyazovskiy, Vladyslav. “Sleep, recovery, and metaregulation: explaining the benefits of sleep.” Nature and Science of Sleep, 17 Dec. 2015, p. 171-184., doi:10.2147/nss.s54036.
12Cirelli, Chiara, and Giulio Tononi. “Is Sleep Essential?” PLoS Biology, vol. 6, no. 8, 2008, doi:10.1371/journal.pbio.0060216.
Pamela M. Peeke, M.D., MPH, FACP
Dr. Peeke is chairman of the Jenny Craig Science Advisory Board, Pew Foundation Scholar in Nutrition and Metabolism, Assistant Clinical Professor at the University of Maryland, School of Medicine, and a Fellow of the American College of Physicians. She is an internationally recognized expert, physician, scientist and New York Times best-selling author in the fields of public health, nutrition, fitness and weight management.
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