Episode 164 - Sleep Your Way to Fat Loss: The Forgotten Key to Testosterone, Recovery, and Weight Loss for Men

Think your fat loss problem is all about workouts and meal plans?

It’s not.

You could be crushing every training session. Eating clean. Hitting your macros like a boss. But if your sleep sucks, you’re leaving results on the table—guaranteed.

Today, I break down what’s possibly the biggest missing link in your fat loss journey: quality sleep.

And no, I’m not talking about just “going to bed early.” I’m talking about true recovery sleep. The kind that balances your hormones, melts belly fat, and ramps up testosterone, all while you’re dead to the world under blackout blinds.

Timestamps:

00:00 Introduction

10:45 My personal transformation story with sleep optimization

20:23 The impact of sleep on cortisol levels and belly fat

28:12 Sleep and insulin resistance explained

30:29 How to keep our cortisol levels in check

36:50 How deep sleep improves testosterone levels

47:07 The difference between sleep quantity vs quality

50:16 Deep sleep vs REM sleep benefits

57:37 How to assess your sleep quality with tracking devices

1:02:15 Creating the perfect sleep environment for fat loss

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