The ONLY Legit Ways to Lose Fat While Sleeping (the rest is BS)
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- Опубліковано 31 тра 2024
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How to Increase Fat Loss During Sleep
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References
www.ncbi.nlm.nih.gov/pmc/arti...
www.ncbi.nlm.nih.gov/pmc/arti...
pubmed.ncbi.nlm.nih.gov/8627466/
academic.oup.com/ajcn/article...
www.ncbi.nlm.nih.gov/pmc/arti...
journals.plos.org/plosbiology...
www.ncbi.nlm.nih.gov/pmc/arti...
onlinelibrary.wiley.com/doi/f...
Timestamps ⏱
0:00 - Intro - How to Increase Fat Loss During Sleep
0:58 - Don't Sacrifice Sleep for More Exercise
3:00 - Why You Burn Fat While Sleeping
3:48 - Lower Carb Foods After Dinner
5:15 - Use Code THOMAS20 for 20% off House of Macadamias!
6:00 - Increasing Water Intake
7:17 - Improve Slow Wave Sleep
8:58 - Reducing Screen Time (utilizing red light)
9:25 - Carbs 3-4 Hours Before Bed
9:34 - Kefir
9:48 - Magnesium
10:07 - Exercise & Growth Hormone
11:15 - Fasting & Meal Timing
My email newsletter gets you up to date research and practical diet tips plus discounts on products, as a thank you for joining my newsletter here is a FREE Intermittent Fasting Meal Plan (downloadable): thomasdelauer.lpages.co/fastandfeast/ or a
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Key Points: 🔑
1. 🌙 Increasing fat oxidation happens during sleep due to low insulin levels, despite common misconceptions of inactivity.
- Aim to improve fat loss during sleep without sacrificing sleep for more physical activity. [🛌]
2. 📚 A study in the journal 'Sleep' showed that getting enough sleep is a significant lever for overall energy metabolism.
- Sleep restriction led to less fat burn and a decrease in the resting metabolic rate. [⏰]
3. 🌜 You burn fat during sleep due to low insulin levels.
- 70% of our growth hormone pulse occurs during our slow wave sleep, driving fat oxidation. [💤]
4. 🍴 If you must snack after dinner, go for low carb, high fat, low protein foods to prevent insulin spikes.
- This enables fat oxidation during sleep. [🥜]
5. 💦 Drinking a significant amount of water prior to bed can induce thermogenesis and increase resting energy expenditure.
- But be careful not to disrupt your sleep with bathroom breaks. [🚽]
6. 💪 Improving slow wave sleep can increase fat oxidation due to increased growth hormone production.
- Increasing fiber intake, reducing screen time, having carbs 3-4 hours before bed, consuming kefir, and taking magnesium can all improve slow wave sleep. [🌾📱🍞🥛💊]
7. 🏋 Exercise, particularly low intensity training, can stimulate growth hormone spikes by 45% during delta waves.
- Balance this with high intensity training a few times a week. [🚴]
8. ⏳ Practicing intermittent fasting or time-restricted feeding can also enhance fat oxidation.
- This could involve skipping dinner a few times a week. [⏰]
Thank you so much!
Coming in clutch
Very helpful, thanks!!
Well done sir. Thanks for this.
Appreciated!
I haven't looked, but I'll bet that I'm not the only one who struggles with eating too close to bedtime!
Me Too.
Yep!
I've been intermittent fasting for a few months now and screw up once in a while. Now I typically break my fast at 8pm, but literally two nights ago I woke up at 3am starving. I mean ravenous. Instead of being a normal person and grabbing a few chunks of watermelon, pineapple or melon squares, heck, even a Greek Yogurt, I decided to grab a bloody Strawberry Pop Tart. 420 calories, at 3am, half asleep so I couldn't even really enjoy it.
I was so annoyed with myself the following day and ended up having to eat one less hamburger...yeah, and entire quarter pound burger on half a bun has about 125 less calories than a fricken empty calorie tasty Pop Tart.
Then, same thing last night. Around 3 or 4 am I could not sleep bc I was hungry as heck again. No clue why as it was only an occasional, like once a month occasional problem before.
I did just grab a peach Greek yogurt, added a teaspoon of Stevia and 15 grams of raspberries this time though. It still screwed up my fast window today as now I get to wait until 2am to eat? Looks like today is a good time to just do a 26 hour fast and break it around 7am. Stupid Ghrelin is being a bugger lately.
I just increased my daily calories too. Weird.
Holy 🙏🏻
Count me in on this group! I'm 16:8 or 18:6 IF 5x per week, plus 2 OMAD. However, my dinner tends to be too late.
Ok I am a little dodgy on the science, but what I know for sure as a former wrestler and weight cutting expert, is that if you go to bed with an empty stomach, you will weigh less than the day before. If you drink a lot of water or tea first thing in the morning and wait until like 10am to eat, you will lose even more. Of course this presumes you are not stuffing yourself with marshmellows during the day. But this is a doable way to lose weight.
Intermittent fasting for the win!
Yeaaaahhhh, that brand of underworld black magic VooDoo is for wizards and
Apple cider vinegar and lemon/lime
I saw a study once that sleeping in colder temperatures caused the body to produce more metabolically active brown fat. That could raise metabolism and help.
I find I sleep better with windows open an a fan on at night . This is interesting
Interesting thank you.
It does make sense as I definitely sleep better and feel more rested during cooler months than I do when the weather is hot
I learned from a former Navy SEAL to sleep in colder temps and it definitely helped me to sleep better. He also told me to take cold showers as it reduces inflammation.
Dr Oz sleep cold 62😮
I figured out what Thomas is saying in this video from weighing every morning. Sleep is huge, but 6 hours may work for you. Eat early in the evening and fast till bed time if you need to eat I have found one or two eggs with butter does not affect weight loss
If you read Dr. Matthew Walkers book, "Why We Sleep" , he argues that sleep is more important than diet and exercise.
Wow! Thank you for saying Kefir right! Most people think it is pronounced Keefer.
I just eat a piece of butter if I'm hungry before bed. I have whipped browned butter bites in the freezer. It's less than a tbsp of butter. They have a bit of stevia and caramel extract in them and really satisfy the hunger so I can sleep without growling in my stomach. That only happens now and then and usually after the weekend when I ate too much.
Always amazing info! One caveat: if you re gonna drink water b4 food, do it half hour before, or else it desolves the digestive juices of the stomach . No good
Sleeping in a cooler temp. controlled environment seems to also work.
Awesome content as always Thomas thank you. Sleep, quality sleep, really is the foundation for everything else.
Amazing insights. Thank you for sharing this valuable content
You all are awesome and I'm glad I found this channel!
I appreciate the guidance Thomas!
I’m loving your channel! Thank you 😊
Great vid, thanks Tom!
Great Summary, thanks!
Thank U so much for these EDUCATIONAL videos
I’m shocked ACV isn’t on the list…😅
Thanks for the info Thomas! A lot to take from this video
Always hyped for what type of wooden barn door Thomas is going to stand in front of in the next video. this was no exception
Sometimes I eat and drink too close to bed. I don`t sleep too well. It is a real battle for me.
Sadly that’s my problem 😢
Some phones have some form of "eye comfort" setting for that warmer cast. Windows 10 certainly has a "night light" function (Settings > System) Under "Colour" you can set the operating times (I have mine set to kick in between 20.30 and 7.00)
Thomas, you are just amazing! How you have the time to read and analyze all these studies that you quote baffles me!
But thank you and for breaking it down so us normal people can understand it!
Much appreciated 🙏
Would look even better with his top off 😜
Thank you for the great content, Thomas. Always relevant :)
Thank you for your video very helpful 😊
Hi All of videos have been valuable to me. One thing I personally found, when I go to sleep with a lowered blood glucose level I burn fat in my sleep. It even lessens the dawn effect. This Monday morning Glucose 101, ketones 1.7, GKI 3.17. Thx
Good info thanks 🙏.
I struggled with sleep on keto even though I gained much health from it.....the sleep struggle was very frustrating. Changed over to carnivore to experiment and I haven't missed a step with health, easier to gain muscle at age 52 and I sleep like a baby with NO additional help other than the high intake of protein and animal fat, I'll also have about 4-5 eggs daily, I'm guessing the good dosing of vitamin D from the egg yolks in addition to many other things with the high protein intake is the trick...I don't even take supplements anymore and I feel fantastic on carnivore!
I cant sleep on carnivore. Feels like im fasting. Everytime i prolong fast it is extremely hard to sleep.
What is the difference? You just dropped trace amounts of vegetables you were eating on keto?
@@UltimoDogLover The difference is I sleep better on carnivore....maybe you should read again, it was pretty obvious what the difference was.
@@MansoyHumilde777 Then you're either not getting enough fat or protein, any diet can have problems if you're not balanced but the problem was on a balanced keto I struggled with sleep, I don't on a balanced carnivore and I have never heard of anyone else struggling with sleep on balanced carnivore diet yet I see people comment all of the time having trouble sleeping on keto, this is why Thomas has so many videos about doing things to get better sleep, he wouldn't have that many videos if it weren't a problem with many people on keto. On my carnivore diet, it may be the pasture raised eggs doing the trick, it may be the grass fed beef doing it or may be both. Who knows, all I know is that it works well and I'm grateful for it!
Instead of being snarky, you might actually try to understand my question and be helpful. I'm asking what the difference is BETWEEN keto and carnivore. Not everyone has a deep understanding of what carnivore actually is. My understanding is that it's just keto but zero carbs instead of 20-50 carbs (or less than 20 if that's what the individual needs for ketosis), which eliminates vegetables and those kinds of foods. Yes?
I have ordered twice using your code. Very happy with my purchase.
Vegetables and fruit cause me joint pain and digestive issues. Grains, nuts, seeds, rice, legumes all naturally contain phytic acid which block absorption of nutrients. Soaking at least overnight or fermenting can remove it.
If I eat too close to bedtime I sometimes have indigestion, usually resolves with baking soda.
Thanks for information 👍
Getting more deep sleep is paramount to losing more fat.
I always sacrifice sleep to get a workout in. I could be a dick dog tired, but if I haven’t worked out in two days and I don’t get all of my work done until 10 PM, I’m working out at 10 PM and that means I’m eating dinner sometime past midnight.
thank you so much for this information
Thank you for this informative video. Is there any related research for those of us doing shift work? Say, work hours are 6pm to 6am? Thanks again!
between you and health coach kait i will be able to reverse my insulin resistance thank you🙏🏽
This makes sense. I've had sleep problems my entire life and I've had more problems losing weight than others as well. I'm sure there are other reasons as well but i'm also sure this plays a role
Sleep is also good for your brain, for health, mental state etc. ... try to fix it
Easier said than done...Insomnia is awful n reduces my weight loss.Cant find solution. Tried NyQuil to melatonin...
Thank you!!
The thing is..
You want to be fairly empty while you sleep, but not hungry to a distracting degree when trying to fall asleep.
I stumbled upon a solution of a very small portion (half snack sized) of dairy before bed.
Then you wake up empty ready to delay breakfast (for fasting purposes).
Never eat past 4pm love
Intermittent fasting
Sleep is vital for weight loss
Mental health I'm 65yrs of age started on this journey few yrs back
Lost weight I'm vital look young
Feel young
much easier said than done. Overweight people have leptin resistance, which makes you extra hungry at night, and hormones will always win over willpower. So it is much more about increasing leptin sensitivity
@@mettejensen8653Absolutely, what works for one person might not work for another person. I'm a 74 yr old female, high energy rock climb, sky dive, weight train, yoga etc etc. Started carnivore about 6 weeks ago and cannot sleep without having eaten before bed. 5'4" 130
@@mettejensen8653
I am currently healing my leptin sensitivity using the methods mentioned above. It takes time for the body to heal. It gets easier every week but right around my period it gets brutal combined with the hormones my body is producing.
I'm a 29 year old female, post partum 18 months, BMI over 50, started this journey at almost 300 pounds. Started 2 months ago and I'm already down to 250 and I'm healthy and I feel alive.
I just realised that for me it is better not to worry about eating late in the evening or in the night. It works better if I eat when I want than force myself to eat at some time for some reason. Just tend to stay in ketosis most of the times, practice fasting as much as I handle and eat whenever I want (in the morning, night, no matter). By the way fasting the whole day and eating just after 12 pm is acceptable for me. Everyone should find the best way for oneself. We are all unique and have different purposes. The body knows better what is good for it, and besides a lot of conditions influence, the environment is so different and not ideal. We can not adjust everybody to some standards.
agree 💯 🙏💪🔥
Great advice
The problem is sleep at 8am leads to waking up at 3am and being sleepy again at around 10am.
Thanks Thomas👌
Thomas, red light will do nothing to "offset" the blue light. In fact it's most likely to make it worse. Studies have shown that those bulbs we all use that can turn any color (e.g. red) can't even get dim enough to stop suppressing melatonin. If you're thinking about red light improving melatonin, that's red light therapy exposure to the skin. Not at all the same as turning a red light on. Cheers
I’m having a hard time sleeping. Always had this problem probably from working nights as a nurse. Any tips
Thanks!
This explains why when I had several weeks off work, and got to sleep in till noon my coworkers said I lost weight. It was 10lbs, but still. I’ve lost 20lbs before on a month of Keto. I should try to combine more sleep with Keto. Intermittent fasting is easier if I can sleep through the hours I have to fast.😂 (I also drank more water throughout the day. Need to stock up on bottled water again.) I can’t avoid waking up at night tho, as I have a baby, but he doesn’t wake up more than twice during my sleep except right now that he’s growing 4 new teeth at once!😅
I was struggling with sleep even on HRT but since adding more exercise and magnesium these have helped . I can sleep from 9pm -8/10 am . Sometimes I still wake feeling tired . If I need to I will grab a Alf hour late afternoon.
get your thyroid checked. that's what fixed my fatigue. I was also sleeping 12 hours a night and felt exhausted. now I take Natural thyroid hormones. back to normal and I sleep 7 to 8 hours and wake up early and with pep, and I am 63!
How did you not mention acv
When is the best time to drink apple vinegar?
I've read that flax seeds promote estrogen production which is totally negative. Is this true?
Great Information Brother 😎✌️. Thanks for sharing this! Tucson Arizona Desert 🏜️🙏
Thank you
Hello thank you for the information! I’m trying all of these things and fasting. I had a hysterectomy a few years ago and cannot budget pound it just keeps increasing.
I’m on keto so low carb is a given. High fat low protein is really good info to know. Thank you, as always!
High protein
Yes TOMÁS
I am curious as to if you would recommend taking melatonin or tryptophan sleep aids before bed, and what would be the positives or negatives from this?
Hello Thomas If you could make a video of how to maintain a perfect physique with GERD that would help.
What about cottage cheese as dairy before bed? Is that too much protein?
Think about this: How do hibernating animals fuel their bodies? Burning (oxidizing) fat.
This guy is brilliant. I can listen to him for hours.
I’ve seen a number of people suggest a tablespoon of Olive Oil before bed having beneficial effects. I’m wondering if having a large breakfast and lunch then just prior to bed having the Olive Oil is counterintuitive or pair well overall?
Thanks❤
Less sleep usually means less exercise and moving the following day. What did the people do in the study on the ensuing day? Thanks.
Hi Tom, which orm magnesium did you say in this video ? Its hard to hear it. Thanks
Love your videos!! Unfortunately I have insomnia 😢 I wish so much that I could sleep. I looked up the Magnesium I think you are talking about. Is it called Magnesium Malate?
You can use 1 tablespoon organic unsulphured black strap molasses. It has 13g carbs per tablespoon. Take at bedtime. Just Google the benefits. :) I used it in the past when I was insomniac.
My go-to pre-sleep snack is one serving of pumkin seeds(Healthy fats) and serving of wild blueberries
I just learned I have nocturnal hypoglycemia which is inducing night terrors, in part as a result from not eating past 6 pm for years. Told to eat before bed
So what about taking Casein protein around 45 mins before sleep will this affect the fat bruning as im (Feeding) my muscles overnight? Carbs in this would be around 2g and 115kcal
Sadly the weight training crew, too often, advocate a high protein meal before bed. Bed is for recuperation & and repair. Repair, especially, can't take place while digestion is in full swing.
I've always found going to bed 'hungry' has a beneficial effect on my sleep.
And yeah, screen time is an issue these days.
My biggest issue is that I can't sleep on any type of low carb eating. And I've tried basically everything for 15 months in total...😞
How much protein is to much protein before bed to not spike insulin levels would a small/medium fried egg cooked in coconut or avacado oil be the perfect late night snack??
Interesting segment. ... I can never fall asleep on an empty stomach or when I'm hungry. Stomach just growls at me until I eat something satiating. If this happens at night, then forget about ever falling asleep no matter how much water I drink or sheep I count. It's like I've become super focused on finding a satiating foods. Bread n butter, slice of cheese, glass of milk, meat, eggs, or an Mg or Melatonin pill all help satisfy the hunger inside. Quick carbs and fruit just can't cut it. Lately, been experimenting with fiber foods and (vinegar and oil) dressings with some success.
Look up "reversing insulin resistance, Healthy Gut biome/bacteria, and fasting"
This will change your gut bacteria biome and you wont get pain when you're hungry.
Same, it is impossible for me to fall asleep when I am hungry; no matter what I do - try to read, listen to something relaxing, close my eyes.....nothing works. Also have a real hard time sleeping when in ketosis. If I eat anything in the evening with simple carbs or sugar, I wake up with intense stomach pain; I noticed this since childhood, so I try to avoid doing that.
Me too. I just can’t get to sleep when I’m hungry. I will usually eat macadamia nuts and plain Greek yogurt but I don’t want to eat anything late. I think on those days I didn’t eat enough fat and protein. I have to watch that, and should add more eggs too.
I always sacrifice sleep to get a workout in. I could be a dick dog tired, but if I haven’t worked out in two days and I don’t get all of my work done until 10 PM, I’m working out at 10 PM and that means I’m eating dinner sometime past midnight. And I never go to bed without eating something. Or I won’t sleep.
Ppp
I love Macadamia nut. They’re the best choice when you need a low carb snack! Their chocolate Macadamia butter is sooo good, but they’re out of stock.
Thomas: where do you stand on taking certain amino acids to increase growth hormone release during sleep? Per your video, this sounds counter productive if you get an insulin spike.
Is this beneficial during bulk, when I try to gain muscle mass?
Can you drink warm water as even room temp water in winter is cold n i have bronchitis n it makes bronchitis worse.
My wife is taking insulin (type 2) and gaining weight, approximately 8 lbs. Would this benefit her as well being on insulin?
Where is the notification from screw tube?
I stopped eating vegetables and started a carnivore diet and I found that instead of getting up five times a night I get up in the morning and pee and I drink as much water as I want
I'm struggling with sleep these days. I used to get 8 hours, no problem. Lately, (I'm 63) 4 hours is the average. So, I started taking Melatonin, then my doc prescribed amitriptyline. Together they work fine. If I stop one or the other, I don't. Not sure what to do.
Try ashwagandha
Try adding fat to your diet for a week. If that doesn't work, try adding some carbs (stay under 50g). These have helped me sleep. Keto and zero carb caused insomnia.
@@kuldeephello2u Thanks, I will try that.
How're your vitamin D levels?
Are the ways to improve sleep when you are on a Keto diet?
I've been intermittent fasting for a few years, only eating dinner. I finish dinner by 8:00, go to bed at 10:00 and get up at 3:00. Is this not a good system? Thanks very much
What type of magnesium did he recommend?
Nt great news for me as I do my short term fasting in the morning, but eat later trying to focus on protein, which you are saying is not best for burning fat while sleeping
The information you share is very helpful. I’m studying all of them and take notes. I write everything down. New to your channel and I haven’t came across one on cereals and how bad they are. Appreciate your knowledge. Luke9:62
Another good channel to follow is Dr Eric Berg.
@@archangelmichael1978that dude is a whack that pushes his own supplement sales
All you need to know about cereals is at best they’re less than ideal and at worst they’re total trash - use consider them not food and your future self will thank you.
@@archangelmichael1978 i actually do follow that channel. I appreciate it the same pal. Luke 9:62
Ice hack commercial in the middle of this video, gotta love it.
What if you eat carbs 2 hrs before bed, but get a full 8hrs of sleep plus fast until noon the next day? That’s still 16hrs of fasting.
Well blue light blocked glasses are recomended???
For those like me!! who works third shift from 11pm till 6:30am !! And sleeps like 5 hours do to personal things!!, can this help?
I have no links for some reason, can you please put the links in the comments. Thanks and GOD BLESS
I love it
What about people who work night shift?
Yeah, we are a special kind. Managed to lose a lot of weight even though my sleep is fu. Lifting weights on weird times, working nights, having a hard time to sleep more than an hour.. It's managable but would like to see an an informed video on this.
Big fan of sleeping it off, eat and train for performance
I need examples of low protein, low carb, high fat snacks.
OK. Thomas.
From Craig.
GB.
I’ve starting taking apple cider vinegar tables before bed to decrease my insulin.I also take berberine 2 times daily as recommended (30 minutes before eating a meal).I DO try to eat my dinner a little earlier but would it be better to take a berberine pill AFTER eating also (more or less on an empty or near empty stomach ) before sleeping?
I take berberine as well and if you can tolerate it before sleep ( no food) it does help with lower cortisol in the morning. I take 500mg 3x daily without food so before meals or to support my fasting. So basically at 9:00am -3:00 pm - 9:00 pm.
Check out video " When to take Berberine" from @ highintensityhealth
Mike Mutzel
Hope this is helpful
Video ends and a V Shred commercial comes on. I laugh every time. 😂