The importance of Sleep during weightloss

Why sleep is foundational during and for weight loss

• When sleep is inadequate, the body biologically fights fat loss, regardless of medication, diet or exercise
• Sleep deprivation drives cortisol levels up which increases muscle protein breakdown
• Poor sleep + GLP 1= higher risk of muscle loss

Sleep regulates appetite hormones (even on GLP-1s)

• Poor sleep = increased ghrelin (which is your hunger hormone)
• Poor sleep = decreased leptin (satiety hormone)
• Poor sleep causes reward centers to become more reactive to high-carb/high fat foods
• Poor sleep = breakthrough hunger despite GLP-1, less satisfaction with meals and more cravings at night. 

Good sleep improves insulin sensitivity & Fat Loss

• Deep sleep enhances glucose disposal
• Poor sleep increases insulin resistance-->insulin resistance causes fat storage especially visceral fat. (One week of poor sleep can reduce insulin sensitivity by 20-30%, blunting fat loss even with calorie deficit. 

Helps lower cortisol and inflammation

• Chronic sleep deprivation keeps cortisol levels elevated
• Activates HPA axis
• Increases inflammatory cytokines

Enhances  Recovery, Energy and Adherence

• Helps in muscle repair
• Mitochondrial energy production
• Motivation for exercise
• Consistency with nutrition

Sleep Recommendations:

• 7-9 hrs of sleep
• Consistent sleep/wake times
• With emphasis on deep sleep
• If sleep apnea, address
• Morning sunlight exposure first thing in the morning
• Avoid caffeine the first 60-90 minutes after waking up
• Limiting blue light 1 hr prior to going to bed