The buzz about zzz's

Uncategorized Jul 21, 2020


Can lack of sleep keep you from having the dream body you want?

Absolutely, it can!

Each week inside our online community, we take inventory of various behaviors beyond nutrition and exercise that may unknowingly impact our health and physique goals.

Lately, our focus has been sleep.

Although there is no single factor responsible for our current physical state, non-optimal function in any of the multi-faceted pillars of health can affect our body composition. Looking at exercise and calories alone is not enough. Factors such as sleep, stress, hormones, cycles, quality of nutrition, meal timing and spacing, overall movement beyond targeted exercise, mindset, and self-care practices all have an effect on how we look and feel. 

We like to think of each area as a page in our holistic health story. Many of our new members come to us having focused on only exercise and/or calories in the past to control their weight. The truth is, however, that all of it matters. Rather than be overwhelmed by areas where we can grow, we take things one step at a time. At the foundation of everything, in our opinion and experience, is: sleep.

What time we go to bed, consistency of sleep cycles, quality of our sleep, and type of sleep all matter. NREM (non-rapid eye movement) sleep in particular is so important as this is our deep sleep state when the body repairs and regrows tissues, builds bone and muscle, and strengthens the immune system.

You can imagine that if you hit it hard in your workouts, slash your calories, and only get 5 hours of sleep each night on average, you may be causing more harm than good. 

We have all had those days when we don't get enough zzz's and feel the effect on energy and reduced cognitive function throughout the following day. 

Sugar cravings may intensify as well if NREM has not occurred. This is our body's response to search for another source of energy that it wasn't able to get naturally from NREM sleep the night prior. So if you find yourself grabbing for candy, caffeine, and chocolate just to get through the day, you may not be "addicted to sugar" - you may just be tired!

This past week, we invited our community members to revamp their sleep environment to further support their body composition and overall health goals. This is your sneak peek invitation to do the same.

Create a Dreamy Sleep Environment

1. Set an alarm one hour before your desired sleep time (10 p.m. is a sweet spot!) and put away all blue screens which negatively affect the body's natural circadian rhythm. During this time, make a commitment to yourself to read, write, take a bath, or anything else that feels relaxing to you. Keep the lights dim to help signal to your body that sleep is coming. Reducing artificial light also signals the production of melatonin to help you fall asleep faster and stay asleep longer. Ever go camping and sleep like a rock? Now you know why! We are cyclical beings and do best keeping our circadian rhythms in sync with nature.   

2. Cultivate a sleep-friendly environment by investing in blackout curtains to support complete darkness, as well as choosing a comfortable mattress and pillows. Make bedtime the most enjoyable aspect of your day - as much as you enjoy your morning cup of coffee, cup of tea, yoga, or whatever ritual you have to start your day!

3. Keep a cool environment by turning down the thermostat or opening your windows. We are more likely to sleep soundly in a room that is cool. 

4. For those who run hot, natural fiber sheets such as linen, organic cotton, or bamboo will assist in temperature regulation while you are sleeping. 

5. Commit to a regular sleep schedule and aim to wake up at the same time every day, even the weekends. This will support your natural circadian rhythm. When we receive consistent hours of daytime sunlight through the retina, the body will release cortisol, causing increased wakefulness and energy throughout the day, and also singal the production of melatonin several hours to prepare you for bedtime. Spending too much time on electronics or with the lights on in the evening can continue cortisol production when we need it the least.

What's in it for you? 

Getting between 7-9 hours of sleep each night has a powerful combination of benefits!


1. Helps repair muscle and tissue

2. Supports our immunity

3. Improves memory

4. Increases energy

5. Improves mood due to serotonin release

6. Reduces sugar cravings and overeating tendencies due to the release of hormones such as ghrelin and leptin which regulate appetite

7. Improves energy, performance, and wakefulness the next day

8. Reduces inflammation in the body, which decelerates the aging process

9. Reduces stress

10. Improves blood pressure

Have you noticed a link between your weight and quality of sleep? Are you finding it more difficult to sleep in the last few months? Hit reply to this email and let us know!

P.S. Looking for more nutrition, health, and training support? Here are 3 ways we can help you: 

(1) LOSE 10 POUNDS → If you’re ready to permanently lose at least 10 pounds in as little as 8 weeks, then book a call with us. Our clients are still losing weight, even in a pandemic! 

(2) WORKOUT AT HOME → no gym, limited equipment, no problem! The full-body workouts in our training app are designed to help you burn body fat all over, increase your metabolism, and build lean muscle mass.

(3) WATCH OUR FREE MASTERCLASS → discover the 3-step system in our Diet Ditching Method Masterclass that helps you activate your natural weight loss code without restricting your favorite foods or exercising excessively!

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