How often do you get a good night’s sleep? Do you feel rested? When you wake up, are you ready to jump out of bed and start the day? Or do you just want to pull the covers over your head and hit the snooze button?
Considering the CDC has actually identified sleeplessness as an epidemic, I’m thinking you probably feel tired more often than you feel well-rested. And that can have a big impact on your metabolism, according to research.
Studies show sleep deprivation can increase your appetite and make you even more prone to weight gain because of the effect is has on your hormones.
Simply put, if you feel sluggish and unrested, I would bet your metabolism does as well.
In fact, one study showed that just one night of sleep loss can actually alter your body at the DNA level. And that can lead to the metabolic issues we try so hard to combat — including inflammation, insulin resistance, and weight gain.
And statistics show that Americans aren’t getting enough sleep on a regular basis — but the fact is, sleep is just as important to your health as managing your weight.
In fact, sleep is one of the most critical — and most overlooked — parts of losing weight (and of good health in general). And bad sleep habits can wreak havoc on your efforts to slim down.
According to a study published in the journal Sleep…
- Seven to nine hours of sleep reduced weight gain in 40 percent of the participants.
- 70 percent of those who got less than seven hours of sleep gained weight.
But too little sleep isn’t the only sleep issue that can seriously damage your metabolism. Disrupted sleep patterns (due to shift work or frequent waking) also throw your metabolism into a tailspin. And there’s a third factor you need to take into account as well…
One large study showed that people who get more than eight hours of sleep a night may see a greater expansion in their waistlines over time.
Researchers found that among black and Hispanic adults younger than 40, those who typically slept for five hours or less each night had 20 percent more belly fat after five years compared to people who averaged six or seven hours’ sleep a night.
On the other hand, those who slept eight hours or more each night also had bigger bellies than people who slept six or seven hours.
This study offers some pretty convincing evidence that sleeping too much is almost as harmful to your health as sleeping too little.
So how much sleep do you really need?
Well, we all require different amounts of sleep, but study after study suggests that the extremes are where all the trouble lies.
For optimum health, it appears that seven to eight hours of shuteye a night is ideal.
Of course, if you have insomnia, this can seem like an insurmountable task. And most doctors don’t spend much time teaching people how to sleep better. Instead, they’ll hand you a prescription for Ambien, Lunesta, or some other sleeping pill. But, as you might guess, these drugs are only a temporary Band-Aid. (Not to mention the litany of dangerous side effects that have been linked to them.)
I recommend a variety of nutritional supplements that can help you get the rest you need — safely and naturally. I outline them in more detail in Chapter 5 of The A-List Diet. (If you don’t already have one, you can order yours now by clicking here.)
But sleep is such a critical part of good health I’ve actually developed an in-depth, step-by-step guide for addressing any sleep issues you might be experiencing. My Perfect Sleep Protocol doesn’t just relieve insomnia for a night or two…It guarantees you’ll be able to experience deep, satisfying, effortless sleep for life…all by getting to the root of your sleep problems and solving them for good. You can learn more about my protocol or enroll today by clicking here.
A-Listers’ Corner
Gayle’s A-List story
I know how stressful and challenging the weight loss journey can be, so I applaud everyone who has made a goal, stuck to it and executed a plan for success, regardless of how long it took.
I take a lot of pride in helping my clients make positive changes in their life. Whether you write to me through email or social media, I am so pleased to hear about your experiences with living a happier and healthier lifestyle.
Here’s a recent success story that I hope will help motivate you to stick with the healthy changes you’ve made on your A-List journey.
“Being a nutritionist and chef, I have always eaten clean and healthy. I had never had a weight problem. About 7 months ago my knee went out, thought it was only a torn meniscus, but actually no cartridge was left in my right knee. My activity, exercise, and even walking the dogs kept getting shorter and shorter. And my weight started climbing.
After only 2 weeks of using The A-List Diet, I’ve lost 8 pounds and my jeans are loose so I’ve lost belly fat too. I cook for a few people (they don’t get to choose their food haha) and they’ve been calling and raving about the food. Thank you Dr. Pescatore!”
If you’d like to share your story with me, please send an email to [insert email address drfred@alistdietbook.com]
I can’t wait to hear from you!
Recipe of the Week
This week’s A-List recipe spotlight is breakfast:
Chicken Breakfast Skillet (page 170 of The A-List Diet Book)
Ingredients:
- 1 teaspoon macadamia nut oil
- 1 chicken sausage link, diced
- 1/2 cup diced shiitake mushrooms
- 1/3 cup diced orange bell pepper
- 1/2 cup diced cipollini onion
- 1/2 teaspoon garlic powder
- 1/2 teaspoon smoked paprika
- 1/4 teaspoon cayenne pepper
- coarse sea salt and freshly ground black pepper
- 3 large eggs
Directions:
- Preheat the oven to 400°F.
- Heat the oil in a cast-iron skillet over medium-high heat. Add the sausage and sauté until the fat from the sausage is rendered, about 10 minutes.
- Add the mushrooms, orange bell pepper, onion, garlic powder, paprika, and cayenne and stir to combine.
Make three wells in the mixture, crack an egg into each one, and season with salt and pepper. Transfer the skillet to the oven and bake for 5 to 10 minutes, depending on how you like your yolk. Serve