Poor Sleep and Stress are Destroying Your Fat Loss Efforts (Fat Loss Sweet Spot Series)
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- čas přidán 27. 07. 2024
- This video is Part 7 of my free mini-course about how to lose fat as fast as possible without losing extra lean mass (muscle).
In this video, Dr. O talks about the importance of improving sleep and managing stress to preserve, or even build, muscle while losing fat.
Check out my best-selling Intermittent Fasting course:
www.udemy.com/course/intermit...
And my top-rated course on Sleep and Weight loss:
www.udemy.com/course/weight-l...
Fat-Loss Sweet Spot Mini-Course:
Part 1: Introduction
Explains why it is crucial to be smart about weight loss to make sure you aren’t losing muscle:
• [Part 1] How To Lose F...
Part 2: How aggressive can you diet?
Explains why someone that has more body fat can be much more aggressive with their fat-loss program:
• How Fast Can You Lose ...
Part 3: Best rate of weight loss
Explains how to determine how fast you can lose weight without losing muscle:
• What is the Best Rate ...
Part 4: Use it or lose it
Explains how exercise preserves muscle on a diet:
• How Exercise Preserves...
Part 5: The importance of protein
Explains how eating too little protein leads to muscle loss on a diet:
• Protein Helps You Lose...
Part 6: Determining protein intake
Explains how to figure out how much protein you need while on a weight loss diet:
• How Much Protein Shoul...
Part 7: How sleep and stress impact weight loss:
Explains how poor sleep and stress accelerate muscle loss on a diet
• Poor Sleep and Stress ...
Part 8: How to track your progress
Explains how to look for signs that you are losing lean mass/muscle while dieting:
• How To Know If You Are...
Medical and Health Disclaimer:
This Video Presentation is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or symptom. Never disregard professional medical advice or delay in seeking it because of something you have read or seen on this informational and educational Video Presentation. Your use and reliance on this Video Presentation is at your sole risk. If you believe you may have a medical emergency, call 911 immediately.
Do you feel like stress and poor sleep are impacting your fat loss goals?
I'm really glad to see that not every "Doctor" on YT isn't using their name to spew B.S bc they have financial gain or are just not educated.
Kudos to you for teaching the science and truth! I'm not a DR but I self educated myself past the point of almost every doctor to have a deep understanding of biology and every part of the human body
That is the beauty of the world that we live in today. Everyone has access to the same information. Many patients know way more about their health than their doctors do. It is a beautiful thing as long as people aren't being influenced my misinformation. I hear things every day that make my BS meter go off. Sadly, the people sharing that information often have millions of followers.
Keep fighting the good fight. Knowledge is power
Hi doctor love your videos. No nonsense straight to the point. ❤
Thank you for the kind words. I am very happy to hear that you find my videos useful. Reach out if you have any questions. I am here to help :)
This video is just amazing!!
Thank you for the kind words. I pour my heart and soul into what I do because I want to help :)
It’s all so important Thanks so much!
You are very welcome. I am glad that it helped :)
Love this topic! So important! I do a class on stress as part of a series for a state program I run for people who are using alcohol and drugs to cope with it. Your facts are so interesting and I might borrow them 😅
As for my journey so far I am on my second week of ADF and I wanted to ask you-is there a certain food you use to make breaking a fast more comfortable? Sometimes my body doesn’t want to eat at all after a fast and I’m thinking something could be gentle to start with but I can’t think of what. Also I’ve been on a binge of your videos and I cannot remember-which one do you talk about doing ADF with a 3.5 day rotation? I’m trying to figure out how to do that because I need my fasting days to be tues, thu and sat each week to line up with workouts…
Thanks again! I love your approach of everyone finding their sweet spot and giving the whys behind each choice. I’m so glad I found you!
Thank you so much for the kind words. I am so happy to hear that my videos are helping you.
Borrow away :)
Here is the video that lays out how I created my fasting schedule:
czcams.com/video/OPdKtS5Cqr8/video.html
As far as reintroducing foods after a fast, here are my thoughts. I think most people do well will a small meal that has a combination of healthy fats and protein. I personally do well with eggs and avocado. But I personally never had any issues in this area. The key is to try a few different combinations until you find what works for you.
I hope this helps. Keep me posted on your progress :)
Hi Dr. Frank. Thank you for this video. If you dont mind, Can you share your experience in handling loose skin?
You are very welcome, and I definitely don't mind. This is a very common question :)
I do have some loose skin. It is inevitable after losing 165 pounds in a year. But I have much less loose skin than most people that have lost a lot of weight.
I credit 2 key things with that result. First is autophagy from my 36-hour fasts. Autophagy cleans up old proteins, including skin proteins. I also think that adding muscle helped a lot as well. I was able to fill in some of the space that fat left behind. It also makes my body look better. Plus, exercise enhances autophagy, so it is a win-win.
I hope that this helps. Be blessed.
Hello Dr. O’ Neill,
I just discovered your channel. Found some very valuable 👍information on the importance of Sleep.
Would you have some info (a video) on carb-fat-protein ratios (grams, % of cal) ?
I’m currently on a very low carb diet and I’m not sure what ratios are optimal.
I am happy to hear that my videos are helping you.
Here is my recent video about how to determine how much protein you should eat, as well as how to spread it out:
czcams.com/video/yfuqISpCPyo/video.html
You always went to get protein sorted out first since it is the priority.
I am currently ketovore, so I am also on a very low-carb diet as well. Here is what I do. I try to make sure that my protein grams and fat grams are about the same at each meal (while keeping carbs super low). This ends up giving me a macro breakdown of about 25% protein, 70% fat, and 5% carbs. On a higher protein day it ends up being closer to 30/65/5.
Where are you currently at?
@@GrowGrayMatter I’m currently at 109 kg down from 137 kg (240, down from 302 lbs), 178 cm, 5’10. BF now at 33.9%.
58 y/o. My current target is 90 or even better 85 kg (198 / 187 lbs). I started my weight loss in March 2022.
I started keto / carnivore (eating eggs, meat, very limited amount of vegetables, not much else) beginning June 2023 and lost weight very quickly. Before that it was basically just trying to eat more healthy (reducing bread and regular snaking).
I’ve defined my protein/fat/carb as 120/130/10 gr, roughly 28/70/2% calories. My daily target is 1700 kCal and often under eating (1400-1500).
Not sure how to spread my meals. Usually 2-3 meals. Trying 14/10, 16/8.
I’ve checked the keto calculator from Dr Eric Berg, it’s giving me very different numbers. This makes me rather confused.
www.drberg.com/calculators/keto
I'm at a weight loss plateau, no longer losing weight. I’m exercising on a moderate basis. Walking 3 times a week for an hour.
I believe I’m very low on vitamin D, last time it was measured it was 14. I’m taking 800 ui supplements daily. I’ve seen on many CZcams videos (Dr Eric Berg ?) recommending up to 10000 ui daily.
Would you have some suggestions to continue this weight loss, breaking this plateau ? 🙏
Again, thanks so much for these. I'm down 108 pounds. As a retiree, my stress level is reasonably low, but I'm not so sure about my quality of sleep. I still use my CPAP,. I fall asleep quickly, sleep about 6 hours, and wake for an hour (pre-sunup, and not by choice). Unable to go back to sleep, I putter around for an hour or so, then I can go back to bed for a couple more hours of sleep. Do you think the accumulated 8 hours are okay? Next question: carnivore. 100 pounds overweight, I started out as a strict vegetarian and 50 miles of bicycling a day - gained weight, all of it fat. I switched to OMAD keto with which I lost 45 pounds, then to OMAD carnivore about 4 months ago. My arthritis went away, my Type 2 went away, my gingivitis went away, and chronic dry skin went away. I have no idea which part of this was simply due to the additional weight loss and which (if any) can be attributed to the strictly animal products diet. What are your thoughts on this? I do exercise a goodly amount, especially for my age - 70 (actually, 69, but when referring to any aspect of my body, I always round up), 4-mile brisk walk every day, followed a few hours later with weight training very light weights and more reps, mostly to avoid injury.
Your progress has been amazing and inspiring. Good for you!
I am sure that the CPAP is making a positive difference. It would be interest to consider getting another sleep study to see if it is necessary after all of your health improvements. I was able to get a sleep study that showed that I no longer had sleep apnea. I loved being able to put my CPAP away :).
I don't see any problem with your sleep schedule as long as it fits into your schedule. A lot of traditional cultures would have slept 6 hours at night and then had a siesta during the hottest tie of the day.
I will have a video coming out that talks about Carnivore very soon. I am currently ketovore and love it, but I am going to try a Carnivore experiment for a couple of reasons. The main reason is to see if it can help with some lingering knee pain. I will explain why I am waiting to start my experiment as well. Let me know if you have any Carnivore related questions or comments to share. I will keep it all in mind while I am going through the process myself :).
I see the Carnivore diet is a therapeutic tool. It is similar to a lot of other elimination diets that are used for people with autoimmune conditions and food allergies. I have used several myself since I have autoimmune issues. I spent 6 months on a version called the GAPS diet about 12 years that only allowed for thoroughly cooked meat (think crock pot cooker) for the first couple of months.
Stay tuned, and keep up the amazing work :)
How bout checking your sd card in oscar and looking how your AHI and breathing patterns look like?
Great suggestion! Thanks!@@responddrumming2642
@@responddrumming2642 Knowledge is power. The more we know, the more we can address. I am planning on getting an Oura ring soon. I want to get some more insights into my sleep as well
thankyou very much :))
You are very welcome. It is my pleasure to help :)
Hi Dr. Frank👋 I watched all your ADF videos and am excited to start. I am a woman who has about 75 lbs. to lose. I can't remember which video mentioned how long it took you to lose the weight. How much loss per month average do you think is probable for having 75 pounds to lose doing ADF using your methods? Thanks!
I am happy to hear that you are ready to get started :)
I was able to lose 49 pounds in 10 weeks, 101.2 pounds in 6 months, and 165 pounds in 1 year. It is hard to say how quickly you will lose the weight. It depends on food intake, exercise, sleep, etc. But I have worked with several people that have lost 75 pounds in 6-8 months. It is definitely possible :)
Keep me posted on your progress
@GrowGrayMatter Thanks, Dr. Frank! I will keep you updated! All the best.
Same to you :) @@MakelleBell
@GrowGrayMatter I started my ADF on Saturday, and it has been amazing so far - over 5 lbs water weight lost in 3 days. I do have a question, I got on the scale this morning, and it showed I gained 3# back in water weight. Have you had this before? I have been sick since Monday, and on my eat day yesterday, I had my normal meat/veggies, etc. But at night, I had a lot of homemade chicken noodles soup because I felt like soup. I also didn't walk. Would that have caused it?
@@MakelleBell I am happy to hear that you are making progress :)
You will definitely see larger swings on the scale with ADF due to fluid changes, as well as the amount of food in your system. I personally only weigh myself at the end of my fasting windows. If I weigh myself every day I still see a 2-3 pound shift on a regular basis.
As far as not feeling good, this is usually what is called the Keto flu. All of the water loss is draining electrolytes from your body as well. Electroyltes are super important if you are fasting or low-carb. Here is a video on that topic:
czcams.com/video/EMZmJbLtdIQ/video.html
Definitely talk to your doctor if you don't get feeling better soon.
Keep me posted. I hope that you get feeling better and keep making progress :)
So I've decided to do the ADF. My lean weight will be 175. I plan to do 1lb protein per lb lean. Went back and rewatched the vids, and was unable to find a clear video on how to determine total calories for the day. Please advise! Thanks and I love the videos!!
I am glad that my videos are helping. I hope you have great success :)
The key with long-term success with ADF is to eat your maintenance calories (or slightly above) on your eating days. There are both psychological and physical reasons why you don't want to be on a diet on your eating days. The fasting days are where you lose fat. You eating days are when you recover from your last fast and prepare for the next one.
Here is a video that will help you determine your maintenance calories (TDEE). It is impossible for an online calculator to be 100% accurate, but it will be a great place to start:
czcams.com/video/_N8J8yHAcwc/video.html
I hope that this helps. Let me know if you have any other questions. You got this!
@@GrowGrayMatter thanks Doc. You're the man!
Weird question, but when you did the ADF how often did you have a bowel movement im finding im not regular now doing ADF..
Not a weird question at all. ADF can definitely cause some GI issues in the beginning. For some people it is constipation. For others (like me) it was actually the opposite.
It does make sense that you would have fewer bowel movements since you are eating half as much food.
Overall I have stayed super regular the entire time I have been doing ADF. One thing that has helped me a lot is getting plenty of fiber (especially soluble fiber). You can get plenty in your diet, but it also helps to supplement with psyllium powder. This is what I have used:
www.nowfoods.com/products/supplements/psyllium-husk-powder
Another thing I recommend in the beginning is to get some digestive support until your body gets used to ADF. I used these digestive enzymes for the first few weeks. Then I weaned myself off of them and haven't needed them for a couple of years:
www.nowfoods.com/products/supplements/super-enzymes-capsules
Staying well hydrated and physically active are also huge ways to stay regular.
I hope that this helps.
Hey Dr. O sleep is a struggle for me it’s always been- I use to take Benadryl every night for about 20 yrs and was so worried about the side effects I finally got off Them. (I don’t take any meds besides ADVAIR) question: i got some magnesium and vitamin D in liquid form and used it for first time today after 36 hrs fast I did add them to my protein shake on my way to the gym- I felt nauseous afterwards. Doesn’t the protein shake count as a meal? Should I skip them when I’m fasting? Anything I’m taking melatonin to sleep is that ok?
I am sorry to hear that. Sleep is critically important for weight loss as well as overall health. I still blame my sleep issues for a lot of my weight problems. I hope that you can find ways to improve your sleep.
Here is a video with some of my favorite sleep tips. I hope that it helps:
czcams.com/video/MDdileB0HsU/video.html
As far as your upset stomach, how much did you take and what kind of magnesium did you take? There are some forms of magnesium (magnesium oxide) that can lead to GI issues. That is why they use it as a bowel prep prior to a colonoscopy. I take magnesium every day and don't have any issues, but it is always smart to start slow any time you are using something new.
As far as Vitamin D goes, you need fat in your meal to absorb it. You also don't need to take it every day since fat-soluble vitamins are stored in your body. So I skip it on my fasting days and just take a little more on my eating days.
I hope that this helps. Keep me posted
Hey doc what do you thing about berberine and inositol for PCOS,
PMS and everything else ?
I am very intrigued by both supplements. I have been doing some experimentation with berberine myself. I haven't seen major differences, but it has helped to bring my blood glucose levels down a bit. But, to be fair, my blood glucose levels are already great so I wasn't expecting a night and day difference.
I think that the research in Inositol for PCOS is promising as well. It appears to work on both sides of the equation by improving ovarian function and insulin sensitivity at the same time. Pretty cool stuff.
Be sure to work with your doctor to be on the safe side :)
@@GrowGrayMatter Thanks for answering!! ♥️
It is always my pleasure to help@@danimarut
This is why my weight loss is so slow.
I sleep about 4hrs/night. 🥴
I am sorry to hear that :(
Sleep is a HUGE factor when it comes to weight loss. Here is a playlist of videos that I have that talk about the importance of sleep:
czcams.com/play/PL7zPcraYKbGBk9aWchfX9F9-zRa0QU7Pe.html
Do you know what is causing your sleep issues?
So you have not had any sugar based treat for 2 years? That is my problem. I am addicted to sugar. ive gained 80 pounds in 2 years because of stress and a desk job plus lack of willpower. Any advice would be appreciated. I am so tired of being overweight and feeling unhealthy. I don't know if I can maintain low carb, but I know my insulin resistance is a problem. I feel depressed and all the info online about this is so confusing, to the point of it being upsetting.
Thank you for reaching out. I feel your pain because I have been there. I have tried and failed countless times in the past as well. I know that the struggle is real.
Trying to be perfect works for some people, but there is nothing wrong with taking a more realistic approach. The key is to find ways to improve your health that you can stick with long enough to see results. Here are some great places for people to start:
1. Cut out all sugary drinks. Focus on hydrating with water and electrolytes instead.
2. Focus on eating protein at every meal
3. Start taking a few short walks every day. Short walks after meals is a great way to improve digestion and control blood sugar.
4. Focus on getting as much quality sleep as you can. Sleep has a huge impact on hunger, metabolism, and fat loss.
5. Consider intermittent fasting. This is a great way to get into a calorie deficit without feeling deprived all of the time. Start by cutting out all snacking after dinner and progress from there.
Finding support is also important. Feel free to join my Facebook group if you want to surround yourself with people who are on the same journey:
facebook.com/groups/3156862411310735
You CAN do this! I am living proof of what is possible if you never give up. Reach out if you need anything
I'm also addicted to it. I started letting myself eat as much fruit as I wanted. On my fast days I fast. On my eating days I eat meat and fruit. Baby steps
@@sherycesalek9771 Absolutely. Don't let perfect be the enemy of good. Find a plan that you can stick with long enough to see results, and make slight improvements as you go :)
Thanks God your son is doing great.
You asked me in your last video to keep you update about my weight lost journey.
I told you since I started going to Gym I only lose 200 to 400 grms per week.
You recommended me to walk and measure my body.
I didn't walk but I started using again my stationary bike again 30 to 50 minutes per 6 days a week, light not heavy mode on the bike and I keep going to the Gym
I measured my body too btw
Results from last week to this one
Weight - 90.4kg after one week 89.6kg so I lost 800grms.
Weist 86cm - 85cm
Hip 94cm - 92cm
Neck 38cm -38cm
My goal is to weight 73Kg. My height is 1.73mts
What do you think?
I eat 110grms of protein per day, with the information of your video I think Im low, you think it would be good to cut off some carbs and add more protein so I can still be in caloric deficit, I should eat 1500 calories per day to be in caloric deficit.
Thanks man I'll wait for your instructions
And if you need more info about my background, don't hesitate in asking.,👍
Thank you for sharing and keeping me posted. It sounds like your added activity is starting to pay off. 800 grams is a really good amount of progress, and more than double of what you have been losing. I call that a win :)
I would try to get your protein up to 130 grams per day and see how that works. That would put you around 1.8 g/kg of goal weight. That is a great place to start. But I do agree that you want to keep your calories the same, so I would trim back on the carbs as well if I were you.
I hope that this helps. I can't wait to hear your next update :)
And thank you so much for the kind words about my son. God bless you as well!
@@GrowGrayMatter thank you so much!
@@dannsii1960 You are very welcome. I am rooting for you
@@GrowGrayMatterHi there, I'll bring you this week's update:
Weist 85 - 84cm
Hip 92 - 91cm
Weight 89.6 - 88.9 =700grms
Neck 38 - 38 cm same
Leg 62 - 62 cm same
Glutes 107 - 105 cm ???
Full chest with back 106cm
Chest front 54cm
I have a couple of questions, am i losing glutes muscles or might it be fat?
I added new measurements that is why o don't have the comparison with last week.
This week I started with low carbs and more protein as you recommended me.
What do you think my friend?
Hi Doc. How can we avoid loose skin?
This is a good question. There are ways to minimize loose skin, but it is impossible for most people to avoid it. Genetics also plays a big role. The best ways to avoid loose skin are to lose weight very slowly and to increase muscle mass with exercise. There is also the hope that autophagy (from fasting, exercise, and calorie restriction) will help with loose skin as well.
I wish that there was more science on this topic, but we are kind of flying blind in this area. I hope this helps
@@GrowGrayMatter Thank you for this kind answer.
@@milesremo It is my pleasure to help. I wish I had a better answer, but I am just not sure that one exists :)
A.Huberman doppelgänger
I will take that. A couple of months ago someone said I looked like the comedian Tom Segura. I prefer Huberman :)