Sleep: The Missing Piece of the Puzzle

You hit your macros perfectly. You crushed your workout. But you're sleeping 5 hours a night. Spoiler alert: You're fighting an uphill battle.

Hormonal Havoc

Sleep deprivation throws your hunger hormones out of whack. Ghrelin (the hunger hormone) spikes, and Leptin (the fullness hormone) plummets. This is why you crave sugar and carbs when you're tired.

Cortisol and Fat Storage

Lack of sleep is a stressor. It elevates cortisol, a stress hormone that, when chronically high, can encourage fat storage, particularly around the midsection.

Recovery is Growth

You don't build muscle in the gym; you break it down. You build muscle while you sleep. Without adequate rest, your body can't repair the tissues damaged during exercise, stalling your progress.

The Fix: Prioritize 7-9 hours of quality sleep. Create a dark, cool environment, and establish a wind-down routine free of screens.