How Poor Sleep Increases Hunger
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- čas přidán 27. 07. 2024
- This video is a free preview of my 6-hour course called Weight Loss Booster: Better Sleep For Faster Weight Loss. This link will take you to the full course:
www.udemy.com/course/weight-l...
In this video, Dr. O explains how poor sleep leads to a huge increase in calorie intake
Here is a link to Dr. O's 6.5 hour course about Intermittent Fasting for Weight Loss:
www.udemy.com/course/intermit...
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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.
This video is a free preview of my 6-hour course called Weight Loss Booster: Better Sleep For Faster Weight Loss. This link will take you to the full course:
www.udemy.com/course/weight-loss-booster-better-sleep-for-faster-weight-loss/?referralCode=4E2B5353332299AAF6A5
This is so true for me. When I’ve had eight hours or more of sleep it’s so much easier to avoid overeating.
On the days when I’ve had less sleep the night before I find myself struggling not to eat.
Sleep makes all the difference for me.
I agree 100%. Not only are your more hungry, but you also have worse impulse control. We don't crave kale. Our brains are searching for quick fuel, so we crave cookies, etc. I used to sleep terribly. I would basically medicate myself with soda all day. I felt terrible and piled on the pounds until I focused on improving my sleep.
Thanks for sharing!
Sleeping very important but difficult I barely sleep 6 hours a day
Lucky people can easily get the sleep they need. The rest of us have to work for it :)
Here is a video with some of my favorite sleep tips:
czcams.com/video/MDdileB0HsU/video.html
I will also have videos about how caffeine and alcohol impact sleep in the next few weeks.
My sleep course is built around the following pillars:
1. Making sleep a priority
2. Pre-sleep routines
3. Building a better sleep environment
4. How the decisions you make during the day impact your sleep
5. Sleep supplements.
Feel free to share more about your sleep issues and I will offer more advice.
I will also gladly share access to my sleep course. Just let me know if you are interested and I can find a way to get you the link. It would be my pleasure.
Totally fascinating 😊
I completely agree. Most people focus on diet and exercise when they want to lose weight. That's not a bad idea. But sleep is the foundation of our health because it allows our diet and exercise efforts to actually be effective :)
Did you see this new study that Dr. Layne Norton just did a video on recently? The study is: Low energy availability reduces myofibrillar and sarcoplasmic muscle protein synthesis in trained females. The title of his video is: New study: Effects of crash diets on hypertrophy and performance. Curious your thoughts on this, especially concerning that they lost muscle and basal metabolic rate decreased despite resistance training and high protein intake.
I love Layne Norton. I like how he looks at things. I haven't seen his videos, though. Surprisingly, I don't watch CZcams. I sit at my computer enough as it is. But I bet I have listened to every podcast he is on while I take my walks.
I have seen the study, but I haven't poured through it in detail. I will give it a deep dive. But I can comment on the study in general.
Protein is super important to protect lean mass, but it can't protect you from too steep of a calorie deficit. Resistance training is important to protect lean mass, but it can't protect you from too steep of a calorie deficit. The 2 together work best, but the same problem.
At some point, nothing that I recommend (protein, lifting, sleep, stress management) can protect you from being on too aggressive of a diet or losing weight too quickly. The women in this study were too lean to be in a 50% calorie deficit. I wouldn't recommend that big of a deficit for 10 days in a row in anyone who has less than 100 pounds of fat. Even ADF typically puts you in a 35%-40% deficit since I recommend eating above maintenance on eating days. A 25% deficit is much smarter for women of their size.
Here are my key videos that explain why:
czcams.com/video/eFTs5MfODnM/video.html
czcams.com/video/83JNUiYhFlY/video.html
czcams.com/video/Kv71STGi18U/video.html
I hope this helps. I will add the study to a future video if I come across anything else interesting in it :)
@@GrowGrayMatter So the women weren’t considered obese? How much were they overweight? I’m surprised that Lane didn’t mention this because that’s a big issue. Thanks so much for your detailed response.
Yea@@keith606 . Their BMI was an average of 22.2. They were already normal weight when they started. They were about 24% body fat, which is a fine number for a female
But, I understand why he cared about this study@@keith606. This is his primary audience. Bodybuilders and athletes. The little things become the huge things when you are lean and trying to get leaner :)
Oh wow....
i started taking melatonin i hope it fixes it
All well and good but, how do you sleep better/more?
That is the million dollar question. The answer depends on the type of sleep issues you are having and why you aren't sleeping.
Here is a video with some of my favorite sleep tips:
czcams.com/video/MDdileB0HsU/video.html
I will also have videos about how caffeine and alcohol impact sleep in the next few weeks.
My sleep course is built around the following pillars:
1. Making sleep a priority
2. Pre-sleep routines
3. Building a better sleep environment
4. How the decisions you make during the day impact your sleep
5. Sleep supplements.
Feel free to share more about your sleep issues and I will offer more advice.
I will also gladly share access to my sleep course. Just let me know if you are interested and I can find a way to get you the link. It would be my pleasure.
I started adf about a week ago but am noticing I am really not hungry on my eat day. I eat and eat well since I know I won't be eating on my fast day. But it's kinda hard to force a lot of food when not hungry. Should I be eating on my eat day when not that hungry?
This is a good question. I tend to listen to my body. I will eat less if I am not hungry, and more if I am. But I always make sure to eat enough to get the nutrients I need and to meet my protein target. Those are my non-negotiables.
You may be able to extend your fasting window a bit, but this depends on how much weight you have to lose. I wasn't very hungry when I first started, so I would sprinkle in some longer 60 hour fasts. But I also have well over 100 pounds of fat to lose.
Overall, this is a good problem to have. It means that your body is getting adapted to burning stored fat for fuel. That is always better than being extremely hungry in the beginning.
I hope you have great success :)
Do u have any tips for better sleep
I notice i can force myself to sleep about 7 hours and i feel rested when i wake up. The problem is its not a straight 7 hours of sleep and its frustrating. Ive tried just about everything. Bs's are good around 90 and ketones are about 2.0. Any suggestions
That is an important question. Do you think your sleep issues are related to your keto diet?
Here is a video with some of my favorite sleep tips:
czcams.com/video/MDdileB0HsU/video.html
I am working on a detailed video about fasting and sleep issues that will be out in a few weeks. That video will definitely have tips to help someone on a keto diet as well (since I do both).
I will also have videos about how caffeine and alcohol impact sleep in the next few weeks.
My sleep course is built around the following pillars:
1. Making sleep a priority
2. Pre-sleep routines
3. Building a better sleep environment
4. How the decisions you make during the day impact your sleep
5. Sleep supplements.
Feel free to share more about your sleep issues and I will offer more advice.
I will also gladly share access to my sleep course. Just let me know if you are interested and I can find a way to get you the link. It would be my pleasure.
@GrowGrayMatter I've been following the Carnivore diet trying to correct hyperglycemia and an A1C of 5.8. Been using my ketomojo for the blood glucose and ketone numbers. I've noticed the further along I've gone on the lifestyle that my sleep has changed. It's interesting bc my weight came down n my blood glucose is under control. I haven't rechecked my A1C but I'd bet money it's much improved from the last one
How long have you been keto?@@Ddrews-nf4gq Has it become harder to fall asleep, stay asleep, or both?
@GrowGrayMatter carnivore for about 9mos now. I have no issues falling asleep. The problem is staying asleep. I'll wake up in about 4 or 5 hours tops. I used to be 7-8 hours consistent sleep
Thanks for sharing@@Ddrews-nf4gq. We are somewhat similar. I have zero issues falling asleep. My main issue was always being able to stay asleep.
I will cover the science behind why this happens with keto/fasting in the video, but here are some of the key tips that helped me. I know sleep 7-8 hours without waking up (unless I drank too much and have to get up the use the restroom)
1. No caffeine 10 hours before bed
2. I block blue light on all of my devices as soon as the Sun goes down:
Here is a video on that topic:
czcams.com/video/n1BJwUi4mlE/video.html
3. Make sure your room is dark and cold. Any small amount of late used to wake me up.
4. The key supplements to help you stay asleep are Glycine and Valerian Root.
Give these a try and let me know if it helps
That is wrong,
I am sorry to hear that you disagree. There are multiple studies to support every claim that I made in the video (poor sleep lowering leptin, making leptin less sensitive, increasing ghrelin, and increasing calorie consumption).
Be blessed
@@GrowGrayMatter I have poor sleep but I don't have the hunger you are talking about. I do OMAD one meal a day, 23hours no food and 1 hour window to eat, and prolong fasting. That is why I call BS on you.
Thank you for sharing. Your personal experience is all that matters, but yours is also very rare.@@sokhain007 I would have to assume (based on studies involving hundreds of people) that your poor sleep has influenced your leptin and ghrelin levels as well. But your intermittent fasting practice has made you less hungry overall. My sleep impacts my hunger, but it doesn't impact how much I eat because I stick to the plan either way