Latest / Mocktail Minutes / How Sleep Impacts Weight Loss

Transcript

How Sleep Impacts Weight Loss · Mocktail Minutes

• 0:22
  Hello, everyone.
• 0:23
  Welcome back to this week's episode of Mocktail Minutes.
• 0:26
  This is Bailey.
• 0:27
  And this is Brianna.
• 0:28
  This week, I am drinking an Element.
• 0:30
  We're going for the full packet, so we're going to see how my body likes a thousand milligrams of sodium.
• 0:36
  And I'm doing the citrus one.
• 0:38
  This one's my favorite Element Oh, nice.
• 0:40
  I'm doing, I picked up, okay, I've never heard of these.
• 0:44
  They're called Rowdy Mermaid.
• 0:45
  I don't know, but they have, they have good mood soda.
• 0:49
  And then I looked up on their website, they have kombachas also, but this has like ashwagandha.
• 0:55
  It's supposed to be relaxing, which is perfect for what we're talking about.
• 0:59
  But it's actually really good.
• 1:01
  I got the grape and I like it and I'm not really a great person.
• 1:04
  So yeah, usually I'm not a great person either.
• 1:06
  It's very hit or miss.
• 1:07
  So I'm always scared to buy it.
• 1:09
  The can looks cool too.
• 1:10
  Yeah, right.
• 1:12
  Rowdy mermaid looks cute.
• 1:13
  And I didn't, I was like, is this local to Texas?
• 1:15
  It's not.
• 1:16
  It's kind of all over, but it's like random, like one of those find your store locators.
• 1:21
  So I'll see if I could tag their Instagram.
• 1:24
  They probably have an Instagram or something.
• 1:26
  Perfect.
• 1:26
  All Well, today we are talking about Sleep and how it affects weight loss and maybe can be really, can be leading to your weight loss resistance because I mean, I was always someone when I was younger where I was like, I'll just sleep when I'm dead.
• 1:45
  And then just be exhausted throughout the day, which you kind of get away from it a little bit more when you're in your early twenties and then life catches up with you.
• 1:55
  And it's like, Yeah, no, that ain't happening anymore.
• 1:59
  Yeah, then now I used to pride myself on like I can totally function on four hours of sleep like four or five hours Is my sweet like spot Insane.
• 2:10
  You cannot actually function.
• 2:12
  And if you feel like you are, imagine how well you could function on seven hours of sleep.
• 2:18
  Yes, exactly.
• 2:20
  And I, and I for one know that's BS now because I just got an aura ring, which I have been putting that off for the longest time because I was like, I know I got my HTMA, my aura ring at the same time.
• 2:31
  And let me just tell you, there's like no running from it anymore, but Now it's like, oh, wow, look at how much this really impacts your sleep and how you are when you don't get adequate sleep.
• 2:42
  And I'm getting well over like four or five hours now these days.
• 2:45
  So I can only imagine what my body was doing.
• 2:47
  It's probably like help.
• 2:48
  So, do you want to talk about the Oura ring a little bit?
• 2:53
  It's, I've actually been looking into getting one, but I feel like now it's not the right time with the new baby coming.
• 2:59
  It was like one of those things where I just knew for a while, like I don't need it, but I like it.
• 3:04
  It helps attract your sleep.
• 3:06
  It helps attract your stress.
• 3:07
  And so it kind of gives you like some tips, like, Hey, this is how well you slept last night.
• 3:13
  This is how much REM sleep, deep sleep you got, quality sleep, you know?
• 3:18
  And then it'll tell you like.
• 3:19
  Hey, you're kind of stressed.
• 3:21
  Maybe these activities aren't great today.
• 3:24
  Which I feel like could be like really helpful because I feel like a lot of people have a hard time judging like, Well, I got poor sleep.
• 3:29
  So should I just not work out?
• 3:30
  And this kind of helps you.
• 3:32
  So this will be like, yeah, maybe skip your HIIT workout and like go for a walk or whatever and it, helps with stress too.
• 3:39
  It'll kind of show you like this is when you're high daily stress, like times are.
• 3:44
  And so, and then they do little regimens for you.
• 3:47
  It'll be like, let's try skipping caffeine.
• 3:50
  I think it's super helpful.
• 3:52
  Again, like I've listened to a couple of like sleep coaches who are like, don't panic if your HRV or whatever is like always really low or like whatever, like take it with a grain of salt, but it's really good data.
• 4:05
  to see how things impact you.
• 4:07
  Like, I don't typically drink very much anymore, but I drank like on a Saturday night.
• 4:12
  The other weekend I had some wine, not even anything crazy, and my sleep, even though I didn't feel like it was impacted, I was like, Oh, wow.
• 4:21
  Okay.
• 4:22
  And again, I felt fine.
• 4:23
  Like I had a glass of wine.
• 4:25
  It wasn't anything crazy.
• 4:26
  So I could only imagine What that would be like over time.
• 4:30
  It's just like a glass of wine.
• 4:32
  So I think it helps to reveal a lot of things that you can't really make excuses for anymore.
• 4:39
  And I think it, it gets, it helps to have that tangible evidence, those numbers where a lot of times, because sometimes it feels like our only tangible number or like our objective measurement is the scale, but as we've talked about, that doesn't give us a great amount of information.
• 4:53
  This is actually giving us.
• 4:55
  good information that we can quantify and use a little bit more.
• 4:59
  Same thing with like basal body temps or your morning heart rate that can also, yeah, those it's also, Oh, I forget the app.
• 5:09
  I think it's cycles.
• 5:13
  There's some sort of cycle syncing app that it's now like is an FDA.
• 5:18
  Who's approving these things these days?
• 5:19
  Like it's now approved as like a form of family planning because yeah, and it can show like, Oh, you're most likely an ovulation.
• 5:27
  Like if you like to track your cycle that way.
• 5:30
  And then it also, I feel like it helps.
• 5:34
  It helps make stress management more tangible because you can like they have little meditations or breath works on the app and so it'll tell you like you did this many minutes today, this is how your heart rate was during and after, this is how it impacted your stress, and so I feel like if you're having a hard time like having a tangible stress management goal or whatever, I think it helps that a lot.
• 5:58
  Okay, so yeah, check out the aura rings, but you mentioned kind of REM sleep, so Let's dive in, I guess, into how sleep is divided into stages, let's do it.
• 6:11
  Okay.
• 6:12
  So, really, there's four stages.
• 6:14
  But kind of like your two main types.
• 6:16
  You have non rapid eye movement and rapid eye movement, which is that REM sleep that we always hear about.
• 6:23
  So, stages one through three are like your non rapid eye movement stages.
• 6:29
  Stage one, this is going to be your transition between wakefulness and sleep.
• 6:35
  It's that very light sleep.
• 6:37
  So you can kind of drift in and out of consciousness type of feeling.
• 6:40
  It's usually just for a few minutes and then your brain waves during those stages, start to slow down from being awake and then stage two, you're getting a little bit to that deeper sleep.
• 6:54
  The body starts to prepare.
• 6:56
  You to sleep a little bit deeper.
• 6:58
  Your brain waves continue to slow and you have occasional burst of rapid brain activity.
• 7:05
  This stage is going to make up a significant portion of your overall sleep time.
• 7:10
  stage 3 is your deepest and most restorative stage of sleep.
• 7:16
  So brainwaves during this stage are categorized by slow, synchronized, like delta waves is what they're called.
• 7:23
  So during this stage, it's really Really hard to wake someone up.
• 7:27
  And if you've been woken up in this stage, this is when you feel like really disoriented and you're like, what day is it?
• 7:33
  What is happening?
• 7:34
  Who is the president type of feeling like you're just so out of it because you're in that stage three, nine rapid eye movement, Sleep.
• 7:43
  And then your REM sleep is the rapid eye movements, increased brain activity, and vivid dreaming.
• 7:51
  So psychologically, the body is typically kind of like paralyzed during this REM sleep, except for your eyes and your muscles to keep you breathing.
• 8:02
  REM sleep is what's going to be especially important for cognitive functioning, emotional regulation, and even helps with the memory part of things.
• 8:10
  So REM sleep occurs cyclically throughout the night, which each period of REM sleep also becomes a little bit longer toward the later part of your sleep cycle as well.
• 8:22
  So that's kind of a rundown of your sleep cycle, what it looks like.
• 8:27
  And this is a good segue because we had a couple of like people talking about Like I wake up often in the middle of the night and there's a couple things here because I feel like a lot of people get stressed out like, Oh gosh, I'm waking up.
• 8:39
  I'm not getting good sleep.
• 8:40
  And it kind of like increases this anxiety, right?
• 8:42
  But your normal sleep cycle, like to go through all of the, you know, steps, if you will, or state stages really is like 90 to 120 minutes.
• 8:52
  So you're kind of like going through all these.
• 8:55
  So like, if you wake up in the middle of the night and you like have to go to the bathroom or you just like randomly wake up, it's not that you're getting bad quality sleep if it's in between these cycles, if that makes sense.
• 9:08
  Cause like, I mean, if you go back and you kind of think again to like how these stages are, there is stages where you're typically a little bit more awake.
• 9:16
  You're not in this like deep sleep.
• 9:17
  And so it might be like.
• 9:19
  You hear something or a light wakes you up or, you know, whatever it is.
• 9:23
  That's okay.
• 9:24
  Cause I feel like when I put up that question box, like when we put up the question box, I had a lot of people that are like, I don't sleep through the night and there's a couple, I mean, you shouldn't be waking up multiple times a night, like that's probably like a blood sugar or cortisol thing, but don't panic if you wake up.
• 9:42
  And I used to be one of those people, but now with my Oura ring, not sponsored, I can see like, oh, okay, I still got like really good sleep, totally fine.
• 9:50
  And I don't, I don't, now I don't have a problem going back to sleep.
• 9:53
  So it's not really impacting you that bad.
• 9:57
  And really three hour stretches are a great goal for sleep to get through those cycles.
• 10:04
  And this is especially helpful for new parents and shift workers to be able to try and aim for those.
• 10:11
  Um, especially if sleep is a very struggling part right now, but after, so I kind of your completion of the sleep cycle after the REM stage, the sleep cycle may repeat starting again with like that stage one.
• 10:27
  So throughout the night, individuals typically go through multiple sleep cycles with each cycle is going to be that 90 to 120 minutes.
• 10:35
  Yeah, and then the portion of time in each of the stages is gonna vary a little bit like throughout the night with more time typically spent in the deeper stages of sleep during the first half of the night So then it's like when you wake up in the morning You're you should be coming out of it not kind of in that really deep sleep type of thing Yeah, and I think that's important like To realize, you know, when you're getting less than six hours of sleep, this is probably why you're waking up feeling groggy because you haven't really allowed yourself to have that deep sleep and then progressively, like, kind of come out of it.
• 11:11
  Like Bailey said, that's happening closer to, you know, when you fall asleep and then you progressively get more awake and more awake.
• 11:20
  Like everybody knows what I'm talking about.
• 11:22
  Like, oh gosh, you know, you wake up and you're so droggy.
• 11:25
  That means you just were not ready to come out of that deep sleep.
• 11:28
  You didn't allow yourself to have enough time.
• 11:30
  And so over time, that's really gonna wear on you.
• 11:33
  I think this is something that I have progressively gotten more like non negotiable about with, with clients, because they feel like everybody looks over sleep.
• 11:45
  It's like, okay, sleep, sleep, sleep, but it's actually super important.
• 11:49
  Sleep allows your brain to flush out toxins.
• 11:52
  It allows us to reset our digestive system is resetting.
• 11:56
  We're reducing stress.
• 11:58
  We're improving brain function.
• 12:00
  We're, you know, everything that we've done during the day, our brain is like organizing it, putting it where it needs to go.
• 12:05
  You know, our emotions are regulating hormone balance, physical health.
• 12:10
  Like our blood sugar is dependent on it.
• 12:12
  Our blood pressure is dependent on it, everything.
• 12:16
  So, if you're one of those people that are like.
• 12:19
  I eat so well and I move my body every day and I just can't lose weight, but you're habitually getting less than six hours of sleep.
• 12:27
  It's like, well, you probably need to just sleep more.
• 12:31
  Yeah.
• 12:32
  And I did ask a question on my Instagram, like, what are you sacrificing sleep for?
• 12:36
  And I had, I mean, it was kind of all over the board of sacrificing sleep for workouts, just.
• 12:42
  It's time to watch TV, alone time, just taking care of life, where, so kind of breaking those down.
• 12:49
  If you have to sacrifice getting less than seven hours of sleep for your workouts, let's play really with all these, like, let's just plan your day better because if you aren't getting that sleep, your stress is going to be higher.
• 13:01
  You're going to, you're going to be all out of whack.
• 13:04
  And then we throw in a workout that is.
• 13:06
  Supposed to put a good stress on your body, but we're already stressed out.
• 13:09
  Then that's not going to be super helpful.
• 13:11
  Or you're someone who like stays up late watching TV.
• 13:16
  Well, I mean, TV is not really a good stress reliever that we think it is and that we do it each night.
• 13:23
  And it can actually be affecting that sleep because you're getting that blue light in your eyeballs.
• 13:28
  Or if you're watching something like Criminal Minds or Even in like happy shows, like new girl or something.
• 13:35
  Yeah.
• 13:37
  It's going to stimulate you.
• 13:38
  So then of course you're going to have a hard time falling asleep.
• 13:41
  Maybe it's something like, I hear this a lot from moms too, is like, this is my only alone time, which, okay.
• 13:48
  I get that.
• 13:48
  Maybe you can talk about that more because you're a mom with multiple kids.
• 13:53
  Yeah.
• 13:54
  But.
• 13:55
  Finding a different time in the day to do that rather than staying up till 2 a.
• 14:00
  m.
• 14:00
  Or finding a different practice, like instead of scrolling TikTok for your alone time, like what if we use that alone time to actually benefit?
• 14:12
  Mm hmm.
• 14:13
  Or do something either more stress relieving or I don't know, more productive.
• 14:20
  And I hate saying productive because usually moms are like, okay, no, no, no, no.
• 14:24
  I don't want to be productive.
• 14:24
  And I get it.
• 14:25
  And believe me, I get the whole like, okay, put the kids down for the bed.
• 14:29
  I, now I feel like I have time to breathe.
• 14:31
  I just want a couple hours to myself.
• 14:33
  This is totally fine.
• 14:35
  When clients come to me and they do this, my first thing is like, we need to not be self sabotaging because a lot of times we were like, I just need this for myself, but staying up late, not getting good sleep is only setting you up for failure the next day.
• 14:48
  And so the cycle continues.
• 14:50
  Cause then the next day you're like, God, I can't just wait till I put them to bed.
• 14:53
  And then it's me time.
• 14:53
  And then you're wired because your cortisol is all over the place.
• 14:57
  So I have them.
• 14:59
  I.
• 15:00
  If you want to watch TV, totally fine.
• 15:02
  I get it because I have shows that I like, but I have them set an alarm on their phone to go off at a certain time to shut off the TV.
• 15:09
  And this needs to be well before you go to sleep because you need to start winding down getting ready to go to sleep.
• 15:15
  For a lot of people, they think this is impossible and then they look at their evenings and they're like, okay, well, technically, I guess I am doom scrolling for like 45 minutes before even turning on the TV, you know, and like, it's like all these things that they're doing.
• 15:30
  So it's just finding stress relieving activities that don't sabotage you even more because we all doom scroll.
• 15:41
  We all watch TV too long, but it's not.
• 15:44
  actually making us feel better.
• 15:46
  And like some people are like really resistant to it.
• 15:49
  And then they try it and they're like, dang it.
• 15:51
  Dang it.
• 15:51
  Yeah.
• 15:52
  Using that alone time.
• 15:55
  to benefit you.
• 15:56
  And this is where that mindset shift has to come in where it's not like, okay, now I have to use this time to prep my lunch.
• 16:03
  Yeah.
• 16:03
  I mean, what if, yeah, you just use that time to prep your lunch and how your morning is so much easier.
• 16:09
  So now that's stress relieving and now you're getting a good luncheon.
• 16:12
  So now you're reaching your protein goals and that's going to lead into other things rather than feeling like alone.
• 16:17
  Time just has to be like this mindless.
• 16:19
  Type of thing, just like bedrock type thing.
• 16:22
  Like we're just turning off when we're rotting.
• 16:24
  I like, I like stacking things because the reality is you got to get the laundry done.
• 16:29
  You got to get your meals prepped.
• 16:30
  You got to like clean up your house or do whatever it, all the things that people have to do in the evening that overwhelm them.
• 16:35
  If you really like catching up on a show, put it on while you're doing these things, you know, maybe put your blue light blockers on, be productive, enjoy your show.
• 16:44
  And then.
• 16:45
  Instead of, I feel like a lot of people like to check boxes.
• 16:48
  It's like, well, first I need to clean the house and then I need to prep my lunch and then I need to do the laundry and then I need to do this and then I'll watch my show.
• 16:55
  And like, that's why we're getting to bed at 11 30, 12 o'clock, 12 30 at night, which in reality isn't helping you.
• 17:01
  If you are one of those people, because on the flip side, most moms feel like the only time they have to work out.
• 17:09
  is, you know, 5 a.
• 17:10
  m.
• 17:10
  6 a.
• 17:11
  m.
• 17:11
  in the morning.
• 17:12
  Well, you're not really doing yourself any good because you're kind of like getting into this cycle of like, not sleeping enough, stressing your body out with like harder workouts, and then to be honest, you're not getting the full amount of your workouts because your muscle growth and recovery happens when you sleep.
• 17:27
  And even speaking of that, like, Making your workout fine if you're waking up early to get this workout in but you're staying up late watching your TV show Go to bed earlier watch your TV show while you're working out and yeah, look at that.
• 17:41
  We just fixed the problem there So that's what honestly I watch Netflix or have Netflix running while I do my workouts Or I catch up on my shows while I'm folding my laundry and honestly The bachelor just finished up that, but it takes me like four days to watch an episode of many shows that are like an hour long because I watch them.
• 18:03
  Like, as I'm doing other things, I don't necessarily sit and watch full episodes.
• 18:07
  And I mean, with this all being said, yeah, Josh and I, we do watch our show and we do that, but it's not like we're watching multiple episodes.
• 18:15
  We literally while we'll watch an episode a night, if we're going to watch it.
• 18:19
  and it's one of those things you'll start to notice, like, sometimes we just need someone to be an adult.
• 18:26
  And you'll start to notice when you force yourself to be an adult and be like, I'm turning off the TV, just like I make my kids do things, I make my kids go to bed.
• 18:35
  You'll start to see like, gosh, I do feel so much better, and you're not in this habitual cycle of just feeling run down, feeling like you need to recharge with these empty things that aren't recharging you.
• 18:46
  Again, getting less sleep, feeling more tired.
• 18:48
  Like, and so the cycle continues because it's so easy to get in that cycle.
• 18:52
  And it's so hard.
• 18:53
  I think for some people, just some people are just like overwhelmed and they're like, I just don't have energy to stop this toxic cycle.
• 19:01
  Yes.
• 19:01
  And learning to set those boundaries that you set for your kids also for yourself, because I mean, just thinking about the basics, when you're lacking sleep, you're affecting.
• 19:10
  your prefrontal cortex, which is part of your brain.
• 19:13
  And this is the part that is going to affect your decision making.
• 19:16
  So it makes sense why our next day is a little bit more challenging.
• 19:21
  And then maybe we start reaching for more caffeine, which exacerbates our problem of not getting enough sleep even more.
• 19:28
  And then maybe it's like fun coffee drinks with more sugar.
• 19:31
  So now we're having all this added sugar and now we're having more inflammation.
• 19:35
  And then if we're super tired, okay, our movements going to look like Less during the day and then maybe Our meals start to fall behind because we have no brain power, decision making power to put these meals together.
• 19:49
  And then if we're overtired, I mean, our reward centers will start to rev up because it's looking to just feel good again.
• 19:57
  So then we turn towards those comfort foods, late night snacking, usually is more like higher fat, higher carbohydrate snacks.
• 20:05
  And it's not like you're eating avocado toast usually for a late night snack.
• 20:09
  It's like a whole cereal.
• 20:11
  Not a lot of benefits.
• 20:13
  And then now things to feel good.
• 20:15
  Yeah, feel good.
• 20:17
  And I get it.
• 20:18
  It makes sense.
• 20:19
  Every, we want to feel good, but yeah, you're not going to make goals, supportive decisions.
• 20:24
  And yeah, like you said, like, do we move more when we're tired?
• 20:27
  No, we move less.
• 20:29
  You know, do we feel like eating food that we know, like we prepared for ourselves?
• 20:34
  No, everything just feels like a daunting task.
• 20:38
  Yeah, everything feels like so much bigger and we are lacking sleep because we just we're not processing that information well and then I mean, even affecting weight loss when we have that over tiredness.
• 20:53
  We're not getting enough sleep.
• 20:54
  You're growing activity.
• 20:56
  is increased.
• 20:58
  So that increases your appetite.
• 21:00
  That's your hunger hormone while your leptin, which is your satiety hormone levels drop.
• 21:06
  So then that's when you can start to notice cravings are affected more.
• 21:11
  And I see this because you mentioned like alcohol at the beginning.
• 21:13
  Like thinking of hangovers, so your prefrontal cortex is thrown off due to the alcohol and lack of sleep.
• 21:20
  Your blood sugar is all out of whack due to lack of sleep and alcohol.
• 21:25
  So that's why you're craving french fries and literally any type of carbohydrate to make you feel better.
• 21:32
  There's so many factors that go into it.
• 21:35
  I mean, lacking sleep is kind of like a hangover without the alcohol every day.
• 21:40
  And I, I want to mention like the other side of this because it's so easy to talk about like making poor decisions, right?
• 21:47
  When we're like sleep deprived and we're not getting enough sleep.
• 21:49
  But I think a lot of people view like I wake up every day and I work out and I did like doing all the quote unquote right things.
• 21:57
  How even for that, It's still not the right thing.
• 22:02
  If you were just like increasing cortisol and stressing your body out, even if you're doing good habits, it's not the best for you.
• 22:10
  And I think people have such a hard time breaking up with this mentality.
• 22:14
  Like for some people telling them, Hey, you have to skip your workout.
• 22:19
  and get more sleep because for a lot of people, it's like, well, I can't go to bed earlier.
• 22:23
  So this is my only option.
• 22:24
  Well, that's not true.
• 22:26
  And also you don't need to be working on every single day.
• 22:28
  So we can find two or three days a week that you can get in bed 30 minutes earlier.
• 22:33
  If you're just like, no, I can't, I'm doing all the right things.
• 22:37
  This is what I want to do.
• 22:38
  I want to lose weight.
• 22:38
  I want to be healthy.
• 22:39
  I want to do all this, but you're just consistently doing healthy good habits.
• 22:45
  But with poor sleep habits, It's going to catch up to you eventually.
• 22:49
  Yeah.
• 22:49
  I mean, you're triggering that cortisol to spike and then it's can signal the body to kind of conserve and hold on to fat.
• 22:58
  And there's even been studies that have found, so they did this one.
• 23:01
  It was like based on a restricted diet and five and a half hours of sleep.
• 23:06
  Well, the participants who only got five and a half hours of sleep lost 55 percent less and 60 percent more lean tissue.
• 23:17
  So it's just, yeah, I think that's what people need to realize is like, we deal with a lot of people that want to lose weight and we deal with a lot of people that have struggled with dieting and I just look at the traditional ways of losing weight is like, let's diet, let's restrict, let's put in more activity.
• 23:38
  And then I see people doing these things on limited sleep and I'm like, yeah, no wonder why.
• 23:43
  You're constantly thinking about food all day.
• 23:46
  No wonder why your cravings are like through the roof and your hunger is through the roof.
• 23:51
  Like it's yeah, a lot of things, but you're sleep deprived, you're overworking out, you're restricting your food even more.
• 23:57
  And your hormones are just going like bonkers.
• 24:00
  And then, you know, repeat that cycle for a couple of years.
• 24:03
  And you just feel like a crazy person that doesn't know how to lose weight, can't control yourself.
• 24:08
  And you're broken.
• 24:09
  You're broken.
• 24:10
  Something's wrong.
• 24:10
  Something's wrong with me.
• 24:11
  I'm broken.
• 24:12
  I'm different than everybody else, and like, yeah, there's instances where, okay, we got to go deeper.
• 24:18
  There is issues going on, but for so many people, I'm just like, we need to just get your hormones under control.
• 24:25
  And that doesn't mean we need some crazy hormone protocol.
• 24:28
  Like we just need to support your thyroid by eating enough and help your cortisol by sleeping enough and like manage your blood sugar by.
• 24:38
  Eating in a blood sugar balance way and like all these things is so much easier to do when you sleep And even the blood sugar balancing part of things if you're not getting enough sleep your insulin sensitivity drops So then your body doesn't respond to utilizing Your fuel and I mean, yeah, if you're getting the workouts in too, but you're not sleeping You're going to lower that Muscle mass because during REM sleep is when your body repairs and builds that muscle while also breaking down that fat for energy.
• 25:10
  So that's why, I mean, that study had shown five and a half hours of sleep participants lost 55 percent less fat because they weren't getting that restorative sleep in and then they weren't able to build as much muscle.
• 25:26
  So that's where it can affect that as well, that muscle growth and recovery, which we know impacts.
• 25:31
  our metabolic rate.
• 25:33
  And if you've been around for a while, you know, we focus on your metabolism over calories.
• 25:38
  Yeah.
• 25:38
  Well, there's going to be lots of things.
• 25:41
  that are affecting sleep and weight loss thinking about, I mean, what is your nutrient intake look like?
• 25:49
  Like blood sugar balancing your blood sugar is imbalanced.
• 25:52
  That's going to throw your sleep off.
• 25:53
  What about your minerals?
• 25:55
  Magnesium is going to play a significant role in relaxation, stress, sleep, those parts taking a look at like, your caffeine.
• 26:04
  If you're doing caffeine that can interfere with your sleep.
• 26:08
  So cutting caffeine off like 10 hours before bedtime, the alcohol, hydration, that is all going to affect your sleep.
• 26:16
  And then how then it affects your weight loss is poor appetite regulation, dropping your metabolic rate.
• 26:23
  You having more cravings, less insulin sensitivity.
• 26:27
  more fat storage, less physical activity.
• 26:30
  So they all can kind of come into play there as well.
• 26:34
  This accumulates over time and this is something I tell clients too because most of the time clients come to us, they want to lose weight and they want it to be quick.
• 26:44
  If you tell someone, hey, it might take a year, it might take a year and a half, like depending on how much weight you have to lose, it might take a year to actually see some real results that you're happy with.
• 26:55
  That is upsetting.
• 26:56
  People are upset by that and I get it, but what I need people understand is you did not just gain this weight.
• 27:04
  In a month.
• 27:04
  Mm-Hmm.
• 27:05
  This was a compound.
• 27:06
  And this can, this can be the same for your insulin resistance, like any part of your metabolic health, whatever it is, this is a compounding thing that over time your habit.
• 27:16
  Has caused like it's impacted this and this wasn't like oh gosh for the last month I didn't eat very well or you know the last month.
• 27:23
  I just haven't really been working out or like the last week I didn't get good sleep.
• 27:27
  No, this is like years of doing multiple things That has slowly impacted it.
• 27:32
  So Yes, like you might want like these instant things But the best way to really go towards your weight loss goal Whatever your weight loss goal is or your health goal is to slowly slowly start implementing Transcript small habits every day.
• 27:48
  Sleep is a great one because it impacts all this stuff and see what happens.
• 27:52
  And you don't have to take our word for it.
• 27:54
  You can go get a good night's sleep, see how you feel the next day, and then get a bad night's sleep and see like how you feel.
• 28:01
  And if you are someone who's waking up throughout the night, like you said, like sometimes it can be normal to wake up for certain things, but taking a little inventory on stress and anxiety levels, what is your sleep environment?
• 28:14
  Look like, do you have a sleep disorder that needs to be looked into more?
• 28:18
  Are you on a certain medication?
• 28:20
  Think the caffeine is that affecting you?
• 28:22
  The alcohol I mentioned, hormonal changes age related changes.
• 28:27
  Those can all.
• 28:28
  affect your sleep, but there's something you can do about it.
• 28:31
  So let's jump into tips of how to get better sleep.
• 28:35
  So screen time, limiting your screen time.
• 28:39
  Do you miss scrolling right before you go to bed?
• 28:41
  Isn't going to help you.
• 28:41
  Like, think about how many things you're just rolodexing into your brain.
• 28:45
  Number one, then it's blue light.
• 28:47
  Like, no.
• 28:49
  And most of the time we're getting stressed out.
• 28:51
  By what we see on social media anyways, so limit your screen time.
• 28:55
  I think the rule of thumb is at least two hours before you're planning on go to bed.
• 28:59
  So like no screens, I could be wrong on that, but that's a good, I usually do like an hour.
• 29:04
  Yeah.
• 29:05
  At least like, just don't be like, okay, close my laptop and I'm going to try to go to bed.
• 29:08
  Like, it's not going to work.
• 29:09
  Oh, me too.
• 29:12
  Yeah.
• 29:12
  High grad school.
• 29:13
  That's like all I did.
• 29:14
  I would fall asleep with my computer.
• 29:17
  Blue light blockers.
• 29:18
  That's a great one.
• 29:19
  Stop, like you said, stopping caffeine 10 hours before bedtime.
• 29:22
  So no, don't reach for that afternoon coffee.
• 29:25
  I feel like everyone's like, Oh, well I'm going to bed in like five or six hours, so that'll be fine.
• 29:30
  Okay.
• 29:30
  caffeine has a much longer life than that.
• 29:33
  You're impacting it.
• 29:34
  A good bed, like a bedtime routine.
• 29:37
  So maybe you're taking a hot shower, maybe you're, you know, washing your face, like maybe each night.
• 29:44
  Yeah.
• 29:45
  Same routine.
• 29:46
  Like this is it.
• 29:46
  And that's another thing too, about sleep is really falling asleep and waking up at the same time.
• 29:52
  Is it really just really good sleep hygiene.
• 29:54
  So try to have like that routine.
• 29:56
  Like this is when I wind up on the weekends and when you're off work.
• 30:00
  Yes, when you're up, yes.
• 30:02
  I hate people hate that, but you'll feel better, I promise.
• 30:05
  A good room temperature.
• 30:06
  So your room can't be super hot.
• 30:07
  It should be low.
• 30:09
  My husband hates this'cause he's, he tries to get you not to use the AC at all costs.
• 30:13
  And I'm like, we need it for good sleep.
• 30:15
  Eye mask, like if you have a light in your room or light comes into your room, often a good eye mask moving your body throughout the day so you actually.
• 30:23
  Help get out energy blood sugar balancing meals.
• 30:28
  Also, if you're someone who's waking up constantly in the middle of the night, double check, make sure it's not a blood sugar issue.
• 30:33
  Maybe you're not eating enough during the day.
• 30:35
  Maybe you need a nighttime snack of, you know, a carbohydrate with some protein and some fat, just to kind of help balance your blood sugar overnight.
• 30:44
  I think we have a whole episode.
• 30:45
  talking about that.
• 30:46
  So I'm not gonna spend too much time and then good hydration, but also making sure you're not starting your hydration at noon or one o'clock because you drink coffee all morning and then you're finally turning to water because then you're gonna be up all night peeing.
• 30:59
  drink your water throughout the day, get your minerals in.
• 31:02
  That's how you get that good quality hydration, not chugging 30 ounces before bed.
• 31:07
  And speaking of the movement part of things, we had a question come in through our Instagram about feeling like getting too much sleep, but still having low energy throughout the day.
• 31:17
  Most of the time I see this and it's always hard to say when we get questions because we don't, like I said, know the full story.
• 31:23
  But most of the time I see this is what does your day look like?
• 31:28
  If it's kind of like, if you have an office job, you're sitting around more throughout the day.
• 31:33
  It makes sense that you're tired despite the sleep, because it's just, it's science.
• 31:38
  An object in motion stays in motion, where if we have lazier days, we're going to.
• 31:43
  Yeah, feel lower energy.
• 31:45
  If we have days where we're up and going, we feel a little bit better.
• 31:48
  So I think that was a big thing.
• 31:49
  Especially if you have an office job and like what you do is kind of stimulating like you're on, you're on like the computer all day and you're using your brain and it's like, ah, but you're not really moving your body.
• 31:59
  That can really kind of trigger that tired, but wired.
• 32:03
  And then when you finally do sleep, it's not really good quality.
• 32:06
  So you're just like, gosh, I feel like I could sleep all day.
• 32:09
  Like I just want to nap.
• 32:10
  I just, you know, so yeah, kind of changing up what you do during the day.
• 32:14
  Bye.
• 32:15
  I know we're going to get this question.
• 32:17
  How much sleep should I get?
• 32:19
  Research shows it should be no less than seven.
• 32:22
  So there is people that need more, especially like as we age women, I go through menopause seven should be like your little magic number though, that you're always aiming for.
• 32:33
  So based on the quality quality.
• 32:37
  So based on the answers we got, most people are like just at that or under it.
• 32:43
  And so.
• 32:44
  You know, I challenge you to kind of romanticize your nighttime time, like your nighttime routine, make it feel good, set some candles, get a white noise machine, do a nice little skin routine, take a hot shower.
• 32:57
  I don't know, whatever you got to do to make yourself want to do it, like make it be more tantalizing than doom scrolling.
• 33:05
  I don't know, do it, but you will feel so much better.
• 33:08
  And it's just a habit that you have to get.
• 33:10
  Out of, I used to be a scroller before bedtime too, I guess my phone was charging and now not doing that so much.
• 33:19
  Josh does, but I yell at him most nights.
• 33:20
  I'm like, put your phone up.
• 33:22
  That's why he can't sleep.
• 33:24
  So it is just a habit that you have to break and just deciding how do you want to take care of yourself?
• 33:31
  How do you want to get out of your own way and create this solid nighttime routine and it doesn't have to be anything crazy either.
• 33:41
  I mean, just like pick one thing to focus on.
• 33:45
  So if you're getting seven hours of sleep, but you're feeling like it's not quality sleep, or if you're not getting seven hours of sleep at all, just pick one thing to start with as a micro habit.
• 33:54
  If you're like, okay, well, I know I scroll every night before bed.
• 33:57
  Well, let's just start there and take that out.
• 34:00
  See how that feels.
• 34:02
  Yeah.
• 34:02
  Yeah.
• 34:03
  Like put a physical barrier there because with the phone it is like knee jerk reaction put it in another room We're done it goes and I will I'm gonna get I'm gonna get this excuse, but my phone is my alarm Okay, put it in the bathroom because I know dang well once you're on your bed You're like, I'm not gonna go grab that, you know, and you know what?
• 34:22
  It'll help you not hit the phone Snooze.
• 34:24
  Yeah.
• 34:25
  So I actually, I still have my phone by my bed, but I have it's like a standup charger, it's like not on a cord, so like I can't really be on my phone while it's charging.
• 34:37
  So that can be a little hack for you as well.
• 34:39
  So I have that one, or like right now while we're in the process of moving, it's plugged in across the room.
• 34:45
  So I have to like get up when the alarm goes off, but I'm not going to bed with it.
• 34:51
  Yeah.
• 34:51
  So really when it comes to sleep.
• 34:53
  That's a lot about micro habits.
• 34:55
  Like you said, pick one.
• 34:58
  If you need help figuring one out, we have, we have tips.
• 35:02
  We gave you tips.
• 35:03
  We can help you with tips, but really I'm not saying you need to go out and like starting tonight, you just get nine hours of quality sleep every single night.
• 35:11
  And it's like this magic thing that happens.
• 35:13
  Like, no, but it takes time.
• 35:16
  Like, you have to do these things for more than a week, probably.
• 35:19
  And it is, like you said, it's that tough love part, the getting out of your own way, because with any sort of habit or routine, we want it to just come naturally, and we're like upset when it doesn't, and then we just kind of give up.
• 35:32
  But you really are in your own way when it comes to good quality sleep.
• 35:36
  And I know everybody has different circumstances, but we could all be doing a better job to get better sleep.
• 35:42
  Pick one habit to work on and work on this for a couple of weeks, not a couple of nights, see how it affects your sleep.
• 35:50
  And then next episode, we are actually going to be diving more into hormones associated with weight loss.
• 35:56
  So they'll kind of flow really nicely together.
• 35:59
  All right, everyone have a great rest of your week and we will talk to you next week.
• 36:05
  Bye.