When it comes to FAT LOSS, there is one very important activity you may be missing out on: SLEEP!
Insufficient quantity and quality may be the cause of you holding onto those stubborn pounds or even gaining weight.
- Proper glucose metabolism
- Metabolism of protein, fats and carbohydrates
- Inflammatory response
- Regulation of blood pressure
- Regulation of cardiovascular function
- Dramatically alters cortisol levels
- Dramatically impacts insulin sensitivity, making you more insulin resistant… This can happen after just ONE bad night sleep!
- Limits our ability to utilize growth hormone efficiently for fat loss
- Insulin resistance causes us to store fat around our middles and we have issues using fat for fuel
Chronically high cortisol levels cause us to store fat around the middle and can result in elevated blood glucose, which won’t help your fat loss one bit! These high cortisol levels sabotage muscle gain and lean muscle retention when leaning out…
Worse, if you don’t get enough sleep your ability to burn fat is effectively castrated by the negative impact poor sleep has on your hormones. You will feel horrible, have limited sex drive, more likely die of cancer (just google it), and look old before your time.
How about some GOOD NEWS?
If you DO get plenty of quality sleep, here is what you can expect:
- Improved cortisol levels in the body
- Improved utilization of growth hormone for fat loss
- More energy
- A longer life
- You will look younger, more refreshed
- You will feel awesome
- Better sex drive
- Any health or fitness goal will begin to happen more easily
- AND… Most importantly: you will be happier, I GUARANTEE it!
3. Whatever caffeine you consumed on average per day last week, this week- cut the amount in half!
4. Try and stop caffeine consumption within 4-5 hours of waking up. For most people, a simple rule of thumb is stop by midday. whatever you time you set, STICK to eat each day!
5. Try and go to bed at the same time each night this week
6. Don’t stuff yourself with a big meal within 2 hours of sleeping; this can cause sleep disturbances and potentially mess with growth hormone release during sleep
7. Avoid alcohol, if not totally, at least two hours prior to bed
8. And the best one: Try and wake up WITHOUT an alarm, every chance you can! If this means you have to go to bed earlier…. then what is your body telling you?…
GET THAT BEAUTY REST!
- Consider valerian tea, chamomile tea, as a pre-sleep beverage
- Consider all-natural supplement, melatonin if you have real issues. Start with low, low doses under 1mg
- Try bikram yoga in the evening, then don’t look at your phone, tv, or computer afterwards
- A long japanese style, deep, hot bath (ofuro) with 1kg of epsom salts (watch hydration and finish this with sufficient time that you stop sweating before you get into bed).
- One day, take the entire evening off all electronics: read, talk to someone,or get a long deep tissue massage, then pass out
- Try to shut down your brain by not thinking about work! Meditation, reading, even coloring can relax your mind so you start to relax and not strain your eyes before sleeping.
- Do something that makes you feel happy and relaxed- I guarantee this will assist with sweet dreams