Here’s what the science shows:
– 21% increase in cortisol levels
– 18% decrease in muscle protein synthesis
– 24% drop in testosterone
– Significant disruption of insulin sensitivity
Sleep deprivation’s impact on metabolism:
– Disrupts hormonal balance, affecting everything from stress to hunger
– Hinders muscle repair, growth, and recovery
– Increases cravings for sugary, processed foods due to altered brain activity
– Promotes fat storage, especially visceral fat around the midsection
– Impairs glucose metabolism, potentially increasing diabetes risk
– Reduces energy expenditure, slowing overall metabolic rate
Combat these effects with science-backed strategies:
– Prioritize lean protein intake, especially at breakfast, to boost metabolic rate
– Stay hydrated and maintain electrolyte balance to reduce cravings
– Be active before consuming carbohydrates to improve glucose utilization
– Incorporate fiber-rich foods in your diet for better satiety and gut health
– Consider supplements like apple cider vinegar to support metabolism
– Establish a consistent sleep schedule to regulate circadian rhythms
Sleep isn’t just rest – it’s a critical pillar of metabolic health. What practices do you use to ensure you get adequate sleep?
Comment “Sleep Reset” and I will DM you a link to my blog post on how gut health impacts your sleep!
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