The Sleep-Metabolism Connection You Can't Ignore

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Episode Transcript

Speaker 1 (00:02):
so we're talking about um sleep, the lack of
sleep, and kind of thecontributing factors to how it
has to do with your metabolism.
So the quality of sleep thatyou have, the amount of sleep
that you have, whether it's pooror good, can actually mean a
lot.
Um hours of sleep.
Sleep isn't necessarily afactor in the amount, is

(00:26):
necessarily quality, but it isbeneficial to do about seven to
nine hours.
So why does this affect yourmetabolism, metabolic health,
and how does that lower yourbalance of the GLP-1 medications
or GLP-1 boosting in the body?

(00:46):
The reason this is is when youdon't get enough sleep, your
metabolism slows down, you don'tefficiently burn calories, your
body does not go into the restdigest, your liver does not want
to metabolize, you're notconserving energy well and
you're still feeling stressedand working, which leads to

(01:10):
storing actually more caloriesand more fat.
And when individuals say tryingto not eat too late, you know
there is reasons for that.
Um, the sleep hormones.
Um and your REM cycle is prettyparamount, paramount on and
important on where your umhunger hormones lie.

(01:33):
The ghrelin hormone is like thehunger hormone and leptin is
what we counteract as being full.
Um, glps help balance that thefullness, the hunger, the
insulin and glucose are balancedout Instead of an excess, you
end up having more of a balance,and when your sleep is off, you

(02:00):
crave more sweets in themorning, you crave more sweets
in the evening.
Your insulin resistanceincreases and your GLP-1
secretion is decreased.
Because then it is not doingits job about controlling your
appetite, it is not doing itsjob about helping with balancing
your blood sugar, and whathappens is is that you become

(02:21):
even more hungry.
And what happens is is that youbecome even more hungry.
You also have, when you have,an irregular sleep pattern.
Your next day is also off.
There has been shown thatirregular sleep patterns and
hormone imbalances show due toendocrine disruptors.

(02:41):
Additionally, so when you haveprofound sleep problems, it
affects the sleep.
But there's also more growingevidence that when you affect
the sleep, your hormones aredysregulated.
There's insulin resistance,more eating, more glucose within
the body, more hyperinsulemia,and then it involves a cascading
then to affect the GLP-1 fromsecreting properly and

(03:04):
potentially, potentially.
Then there, you are not beingable to regulate your body and
wondering, oh, why is this aproblem?
And so the patterns of sleepand how you sleep is directly
correlated, and the importanceof it is just as important, as
people don't even realize that.
It is just as important as whatyou put into your body, how

(03:27):
much sleep you're getting, andhydration is like just paramount
.
And then the environmental partof this, of your environment of
sleep, or sleep hygiene.
Do you have a dark room?
What does that look like foryou?
Um, each person is totallydifferent on that end.
Um, you know sleep hygienemeaning what environment you do

(03:51):
to get yourself into sleep.
Um, that practice of gettingback quieter, darker, um,
because this will again disruptyour cycles, your eating
patterns.
I usually recommend dark roomstop screen times about 30

(04:13):
minutes before bed, not as muchof the blue lights, you know the
screens.
More on the darker tones youcan black out shades, have like
a cool environment, not superwarm, but cool.
Um, and less of thedistractions on a daily basis.

(04:34):
It's usually very, very helpful.
And then on a daily basis,because then what it does is it
helps you, um, get kind ofprepared for that next day, so
that when your next day you'rehaving hunger and you may be
feeling, oh my gosh, I'm notable to get through the day,
then you end up having somecoffee or high doses of caffeine

(04:58):
, sugar to get that energy.
So again, like I've said, juststick to a regular schedule as
much as possible.
Try not to nap.
You can do a little bit ofnapping in the day, but not
excess napping.
Create a nice, relaxing bedroomenvironment.
Limit the screen time.
Comfortable bedding, coolenvironment.

(05:19):
Try to find some quietmovements, breathing, meditating
.
You know music, breathingexercise, not recommendation to
eat big meals three hours beforebed.
Limit the caffeine intake.
Alcohol also will disrupt yoursleep.
And then there are exposure toenvironmental endocrine

(05:42):
disruptors.
They call it obstetogens ortypes of like toxins, exposure
like the environment or products.
So you know what you put inyour body and what you expose
yourself will have that directeffect.
You know try to exercise asmuch as possible, expose
yourself to natural light and,you know, be outside.

(06:04):
You know try to even sleepduring the.
You know it starts to get morelight dark out.
You know think of that asnighttime it gets more light out
.
You can start waking up.
You know it helps with youroverall stress and anxiety and
just gets you to.
You know more of that optimalself so that you in turn can
feel that your environment andcan dictate your cortisol levels

(06:28):
and can dictate how you feeland if you have any additional
questions, I will be glad toelaborate on this.
It's so important.
Sleep is so paramount.
You know whatever that is foryou maybe even putting a black
mask on, but listening tosomething soft and soothing and
you know, getting yourself niceand cozy, whatever that you can

(06:51):
do for yourself to get yourselfback into a good sleep pattern.
Talk with you soon and have agreat day.