My “whole food” meal plan is FREE. Teaches how to eat for fat loss, muscle building and longevity. www.thomasdelauer.com/eatrealfood - consider it my “thank you” for subscribing to my channel and newsletter!
Just wanted to say thanks for bringing the conclusion in this video upfront and fast and then dive into the details! I feel you started doing this more lately and I absolutely love it!
Thank you for letting me know why I have so much viseral fat. Years of PTSD lead to years of no sleep that lead to a belly which shouldn't be there. So what can I do to start getting at least 7 hours of sleep? Pretty much healed from the PTSD.
@@aliciabell6688Andrew Huberman has a few really good podcasts on sleep and then the ones on light also have some great advice for sleep. Getting morning light in the eyes is huge. I drink chamomile tea and also tart cherry juice before bed (helps body make melatonin). Also many people don’t know that high glutamate (msg aspartame) can also interfere with sleep (causes overthinking for me) for some people - depending on your genetics some people metabolize glutamate better than others. Good luck - I suffered with extreme insomnia with my last job and it is horrible.
I’ve been sleep deprived for many years. Eat healthy, work out, and watch carbs. I’m thin but can’t get a flat belly. It’s what I call skinny fat. So this may be the answer. Thank you Thomas.
@@ixplain Yes, but specifically Omega-3 heavy ones, as you cannot process both O3s, 6s and 9s at the same time, so avoid the 6s (like olive oil) and 9s. And has to be animal as plant O3 only contain ALA and not EPA/DHA, except for Algeic oil which is rare and algae are technically alive I guess, so also animalistic?
I’m fortunately a good sleeper but when life gets in the way(kids, pets, travel, work) and I don’t get my regular sleep in a crave food - especially carbs - all day.
Count calories and get your maintenance calories figured out so you can eat in a deficit. That’s the main reason. The sleep is only a fraction of the weight gain.
Great video! Thanks for breaking everything down in a way that’s easy to understand. I needed to be reminded of just how important sleep is - to the point that it affects us at a cellular level!
Prioritizing sleep is easy to say... It seems the more sleep you lose, the harder it is to sleep or stay asleep. I wake (without having to use the bathroom), check the clock and find I've slept an hour or two and have to try to fall back asleep and sometimes can only doze off and on until time to get up. I lift weights, do cardio and eat protein... I've tried melatonin - helps with falling asleep, or getting a sleep schedule back on track, but doesn't do much for sleep quality. Magnesium maybe helps a little more, but not dramatically.
So I've been working nights for 10years. 10hr shifts 4x a week. I have a turn around on the weekends for 3 nights. I am 50 years old. Started strength training 2 years ago. I have lost 30lbs and gained muscle. A body recomp from all the things he says! However I don't sleep great 😢. But still have been in the best shape of my life. I believe our bodies adapt to our schedule. I'm not sleep deprived as I so called rest a lot! I just don't get a lot of 8hr sleep sessions. Protein makes me tired and I rest/recover after workouts to get the most benefits. I fast for 12/14hrs and also have a protein shake everyday with collagen!!
I average 4 hrs to 5 hrs of broken up sleep total on nights I work but try to catch up on nights off. Weight loss has been a struggle. I did well doing low carb in past didn't feel I needed as much sleep. Did some exercise. Got off track went life got real tough. But gonna try again. Do you eat your meals at night or day when you work.
Well.... that explains it. My sleep is absolute crap. Something is keeping me tossing and turning. Haven't had a good eight solid in years. Lucky to get 4 or 5 consistently. Sigh. Working on it. Will try harder to figure it out... Thanks Thomas!
I’m living test of the sleep deprivation issue. I was in an accelerated MBA program, working full time, moved twice and got sick. I was averaging about 5 hours a sleep a night for 3 years. Cortisol was high. I paid for with being the heaviest I’ve ever been in my life and now I have epilepsy. Thankfully I am a bit settled in my career and home. Losing weight now and focusing on getting my seizures under control. Please guys listen and take this video in. I wouldn’t wish this circumstance on anybody
@@StoneShardsI don't think you understand what a counterpoint is. Lethargy from depression is as irrelevant here as someone who suffers from insomnia. He's discussing recovery. Try and keep up.
I bought a bag of Magnesium Gluconate and take 1/2 teaspoon 2 hours before bed time and this has helped me sleep immensely.some people take Magnesium Glycinate instead.
Magnesium glycinate is great for many people but for some that don’t handle excess glutamate well (glycinate can be converted to glutamate) - it can be excitatory and prevent sleep. But that’s just for those -like me- who don’t convert glutamate to gaba well.
It’s amazing how much I’ve been hearing about the massive amounts of negative effects little sleep can have. Mainly cortisol for me cause it being a stress hormone and I’ve been staying stressed for over a decade It’s blowing my mind hearing the scientific sides of it. Like most stuff, if there were some reasoning behind it all when I was young then I it probably would have sunk in more instead of the “do this cause I said so” stuff.
It's funny with the HDL cholesterol issue... My HDL has always been right on the "edge" of being not enough - always around 40. LDL has been super low all my life, especially these days when I eat so healthy and avoid all the bad habits that increase entropy. STILL though... my HDL isn't nice and high (would love to see it 60+). It's so hard to get enough sleep in today's fast paced, tech-based world 😢 I only average 7 hours per day but I fear I may be far to active to get away with such low sleep levels... this video gives me a few things to think about as I tweak and min/max (game) my nutrition and fitness ❤😊
I work nights and never get enough sleep I feel all this and one more thing while all this is happening one more thing DEPRESSION what the hell is wrong with me I’m thinking my goal is to retire have time to sleep well work out n eat correctly work around my house n enjoy my hobbies my life my dogs ! Thank you always Thomas !
This may be why I’ve gained weight/fat. I work out hard and eat properly ( no junk food, lots of animal protein, fruits, vegetables, etc) but in the past year or so I’ve gained 16 pounds, and not muscle but fat. My waistline has gone from 30 to about 33 inches and my fat percentage, according to my scale, has gone from 13% to 20%! I only sleep about 3-4.5 hours a night on work days, 5-6 days a week. On Sunday I do try to get 6-9 hours of sleep but I don’t always wake up refreshed. Could this be why, regardless of the intensity? Thanks
Thomas, I have been going through peri menopause for about 5 years now. I sleep very little as a result to my fluctuating hormones. I wake up every 2-3 hours from night sweats and insomnia. I’ve been keto/fasting since 2018 and lost about 90 lbs. do you have any recommendations for sleeping better ?
I've always had insomnia since a kid. I can fall asleep fine but always wake up in middle of the night. I try taking OTC stuff. It helps a little. I've actually been able to sleep the whole night through after smoking indica, but I don't want to be dependent on weed. Staying asleep is the one thing I can't control.
@@OleDiaBole Depends what they are calling work? Are they working on a construction site or in an Amazon warehouse for 72-90 hrs/wk? Are they coding and sitting at a computer for 90 hrs/wk? Do they count running to the grocery store, picking up kids, cooking meals, showering, brushing teeth, and watching youtube videos? The comment is meaningless to me and I just roll my eyes. Yes, a lot of us are busy. I also don't believe it. When I worked that much I didn't have time to be watching videos on nutrition and commenting on youtube. Also, when I worked that much, I counted my full time job, commuting time, going to classes and studying, but nothing else like doing laundry and chores.
Not impossible. For about two years, I worked in the O&G industry. We often worked 12 hour days and at certain times would work that schedule for 30 days straight. It’s real work. Manual labor, monitoring wells, being on site to do the work that comes at you that day. Yes, we spend a few hours in the cab of the truck, but there is paper work and safety Job analysis.
Thank you for this! I'm gonna get it right😅❤Random question- Someone said that if you eat carbs b4 you work out and drink some creatine your workout will be easier. It's that true? I can't risk too many carbs due to the surgery I had(Gastric sleeve surgery).😅
This is without question my biggest challenge. I work overnights and rarely sleep more than 4hrs on days I work. And sadly, fairly often (Like right now) I am up over 36hrs straight just due to how the hours workout and if anything happens between my shifts I just can't sleep. However, working out consistently and doing cardio has had a huge impact and thats much rareer, whereas I used to be up 30+hrs at least 1 day a week. Although ive always naturally slept about 6hrs my whole adult life. Sometimes 7, but very rarely will I sleep 8hrs. And thats natural length. Thats not w/ an alarm, thats just going to sleep and waking up naturally.
Amazingly, I pretty much did max my protein today, after only about 3 1/2 hours of sleep and a "lunch" workout. I started my eating after that with a whey shake + collagen, then I had some sous vide shrimp (no oils), and followed that up with a couple lamb loin chops, and had a shrimp salad with oil and vinegar. I'm going to avoid crashing too early because I don't want that salad in my stomach, even though I quit for the day, but I plan to get a full night's sleep.
Who would have ever thought that sleep was so important, goes without saying if you do not recharge your Tesla, it is 3.5 ton's of heavy metal and batteries going no where - and we are no different. No overnight recharge - no get up and go. Or if there is, it is like pushing that 3.5 ton Tesla up hill. Are you named Sisyphus by any chance? Make SLEEP at the core of your LIFE and ye shall thrive. Look up, Matthew Walker - Sleep Dr. but do not do it when you are in bed. Leave that for sleep and....
I have fibromyalgia and I suffer with sleep deprived and with combination of meds and lack of sleep I am obese. I take medicine to fall asleep but I wake up often.
For those of us with babies and little children, if only it were that easy.. I long for the time I can sleep a whole night, without being woken by baby/children!
what would you suggest for graveyard workers such as myself. i've definitely gained tons of weight over the past 13 years of working my night office job. nothing seems to be working with weight loss for me. i'm currently doing carivore diet and i do feel better as far as my eating habits but would you recommend anything that could help with this more. thank you for the content.
Very true (I’m an EMT but for a private company, not 911, so I work 6-8 hours a day, but split shifts. But I still sleep very badly. I’ll explain some other time). I’d also like to see a study on vitals and metabolism, especially fat gain, on military personnel, especially BUDS/SEAL students, and especially during Hell Week when they only get 4 hours of sleep the whole week! Does the hard working out and proper nutrition counteract the cortisol from sleep deprivation?
I have permanent insomnia from taking Phen-Fen back in the 90's, I guess you can say I'm a Phen-Fen survivor, it almost shut down my entire endocrine system while overloading my lymphatic system!!!!!!!
Good thing I wasn’t part of this study, researchers would have been confused. I work nights and have a kid, barely get sleep. Also, don’t eat a lot, drink a lot of coffee tho. I still workout and have remained in good shape. Bunch of kb swings, presses and deadlifts
Funny thing is, I normalized my sleep by increasing my carb intake from 50-100 to 150-250. Now I sleep like a log. I'm losing weight without any stress - using the "eat a lot, burn a lot of calories" method, and of course, everything is tracked with a calorie calculator. This is the most comfortable way to lose weight - I highly recommend it. I overcame a plateau that I couldn't get past during 4 previous cutting phases. Good luck to everyone!
I gained a bunch of weight (and belly fat) when I started working at night, plus I have sleep apnea. I've had to get up at least 3 times and sometimes more to go to the bathroom after I go to bed - for years. I'm doomed.
I need to quit flying 200 people around at a time in this Hemisphere at all times of the day, all month long for 25yrs. It been killing me exactly like this video describes. I can personally attest to and prove everything he says. 🥴
Data for that is a lot less because you need both subjects and researchers to be awake to take all those readings during those hours. It may be useful to check some studies about night shift workers, or maybe people living in the Arctic during the winter. I can assume vitamin D will be a concern if you’re asleep or indoors when the sun is out.
I can't even sleep with medication. For the past 35years I've got about 3 hours a day. A lot of that being 2 1.5 hour naps. My body will not fall asleep and when I do, the slightest noise, wakes me up.
Do naps count towards the daily recommended number of hours? Will I get the same fat burning effect if I'm only sleeping 5-6 hours a night BUT taking naps during the day?
I took a sleep test when I was home a month or two ago. I felt bad because I believed that I had slept so good that night. I had only woken up a couple of times that night and I didn’t wake up completely numb and on the verge of death like I usually do. So I apologized to the nurse and said that I had slept really well that night and that it was usually much, much worse. She said, “Oh no, we can definitely see that you have sleep apnea.” She then went on to say that if I had stopped breathing five times per hour I would be classified as having sleep apnea, but that on my self-professed “good night” I had stopped breathing 69 times per hour! My wife says that I definitely stop breathing more than that on a normal night.
Carnivore life style with Intermittent fasting is the "Best Healthy Way" to get what you want and reshape your muscle tissue to look its best. This also tightens lose skin and removes stretch marks from the skin.
The best way huh? I hope you are trolling and not really believing that. First, carnivore isn't a lifestyle....that's quite imbecilic. Also, the skin tightening claim is a myth.
And on top of that I’ll attest I look 3-5 years older the next day the nights I can only sleep 3-5 which has been a 2 decades off and on thing for me (disclaimer the age pops back after ever decent nights sleep of course, ha just saying next day skin ages and eye bags red eyes etc)
i have had both types of sleep apnea for over 20 years and get very little sleep. c pap does not help with the amount of sleep i get. this causes learning and memory problems for me and weight loss can be difficult. this interfers with my life quite a bit, but have found no solutions.
Many people get a full night's sleep in 3-6 hours. There are at least six genetic variations leading to completely normal, healthy short sleeping with NO negative impacts. This does NOT mean that someone lacking these genes can sleep this little and remain healthy.
Totally irrelevent. The video is about a baseline of rest. A person needing 3-6 hrs would be deprived if they got less regularly. He made that clear. You just really wanted to bore us with your stat
I habitually take 7 hrs of sleep per night. Less than that, but more than 5, I feel physically "whipped", "dogged", "bushed". Less than 5 and I feel "wigged", psychologically disoriented, like, "what planet is this!" 😆
Genuine question please help, I have dangerous levels of visceral fat since the age of 41 I’m now 45 and still suffer with it I have low body fat and great muscle mass for my age, I was diagnosed enlarged liver, no obvious reasons why but I feel lousy and the chronic fatigue is unbearable. Thanks in advance for any advice 🙏
My “whole food” meal plan is FREE. Teaches how to eat for fat loss, muscle building and longevity. www.thomasdelauer.com/eatrealfood - consider it my “thank you” for subscribing to my channel and newsletter!
Just wanted to say thanks for bringing the conclusion in this video upfront and fast and then dive into the details!
I feel you started doing this more lately and I absolutely love it!
Thank you for letting me know why I have so much viseral fat. Years of PTSD lead to years of no sleep that lead to a belly which shouldn't be there. So what can I do to start getting at least 7 hours of sleep? Pretty much healed from the PTSD.
@@aliciabell6688Andrew Huberman has a few really good podcasts on sleep and then the ones on light also have some great advice for sleep. Getting morning light in the eyes is huge. I drink chamomile tea and also tart cherry juice before bed (helps body make melatonin). Also many people don’t know that high glutamate (msg aspartame) can also interfere with sleep (causes overthinking for me) for some people - depending on your genetics some people metabolize glutamate better than others. Good luck - I suffered with extreme insomnia with my last job and it is horrible.
I’ve been sleep deprived for many years. Eat healthy, work out, and watch carbs. I’m thin but can’t get a flat belly. It’s what I call skinny fat. So this may be the answer. Thank you Thomas.
Yup. Eat animal fats
Why do you want to be skinny fat? It doesn't sound like you are eating healthy if you believe broccoli is bad for you.
I was skinny fat for a short couple years but I just lost it recently from going carnivore
@@ixplain Yes, but specifically Omega-3 heavy ones, as you cannot process both O3s, 6s and 9s at the same time, so avoid the 6s (like olive oil) and 9s.
And has to be animal as plant O3 only contain ALA and not EPA/DHA, except for Algeic oil which is rare and algae are technically alive I guess, so also animalistic?
Same
Yup, can verify with my body. My belly truly gets puffy when I’m sleep deprived, no matter how good my diet is or how often I workout.
I been sleep deprived most my life no wonder
If I have a lousy sleep night before a weight workout, I decrease weight and/or reps. The goal becomes just to not lose.
Needed this reminder for both my patients and I. OHS + visceral fat vicious cycle is clearly an issue we need to fix. Fast.
I’m fortunately a good sleeper but when life gets in the way(kids, pets, travel, work) and I don’t get my regular sleep in a crave food - especially carbs - all day.
you chose it arent you
Craving food means your meals aren’t enough for you. Consider balanced meals and more quantity so you don’t snack or binge
👊🏼 *Sleep deprivation is a real eye opener.*
We see what you did there😂😂😂😂
@@LaurieAnnCurry 👊🏼😃
@@LaurieAnnCurry yes, yes we do "See" ;) lol
lol
Explains my weight gain. Took too little sleep for years.
Count calories and get your maintenance calories figured out so you can eat in a deficit. That’s the main reason. The sleep is only a fraction of the weight gain.
Great video! Thanks for breaking everything down in a way that’s easy to understand. I needed to be reminded of just how important sleep is - to the point that it affects us at a cellular level!
Prioritizing sleep is easy to say... It seems the more sleep you lose, the harder it is to sleep or stay asleep. I wake (without having to use the bathroom), check the clock and find I've slept an hour or two and have to try to fall back asleep and sometimes can only doze off and on until time to get up. I lift weights, do cardio and eat protein... I've tried melatonin - helps with falling asleep, or getting a sleep schedule back on track, but doesn't do much for sleep quality. Magnesium maybe helps a little more, but not dramatically.
I take apigenin and magnesium before bed it helps a lot!
So I've been working nights for 10years. 10hr shifts 4x a week. I have a turn around on the weekends for 3 nights. I am 50 years old. Started strength training 2 years ago. I have lost 30lbs and gained muscle. A body recomp from all the things he says! However I don't sleep great 😢. But still have been in the best shape of my life. I believe our bodies adapt to our schedule. I'm not sleep deprived as I so called rest a lot! I just don't get a lot of 8hr sleep sessions. Protein makes me tired and I rest/recover after workouts to get the most benefits. I fast for 12/14hrs and also have a protein shake everyday with collagen!!
I average 4 hrs to 5 hrs of broken up sleep total on nights I work but try to catch up on nights off. Weight loss has been a struggle. I did well doing low carb in past didn't feel I needed as much sleep. Did some exercise. Got off track went life got real tough. But gonna try again. Do you eat your meals at night or day when you work.
Working nights will kill you!
@@mfredcourtney5876 Thanks 🙏🙏
I have not slept well or at all going on 30 years. I am morbidly obese and it's very difficult dropping weight
If at all possible escape graveyard shifts
I’ve been there
Have you done a sleep study?
Six times. Didn't sleep enough to diagnose properly. Classified me as sleep deprived
Try taking some iodine tablets and magnesium glycinate (it helped me)
Best wishes & good health.
Incredible and shocking information 😮😮😮
Super interesting as always..will be sharing this one. Wonder if naps help ?
naps help a loooot indeed!!!!
Great advice at the end. Thanks for that
Well.... that explains it. My sleep is absolute crap. Something is keeping me tossing and turning. Haven't had a good eight solid in years. Lucky to get 4 or 5 consistently. Sigh. Working on it. Will try harder to figure it out... Thanks Thomas!
I’m living test of the sleep deprivation issue. I was in an accelerated MBA program, working full time, moved twice and got sick. I was averaging about 5 hours a sleep a night for 3 years. Cortisol was high. I paid for with being the heaviest I’ve ever been in my life and now I have epilepsy. Thankfully I am a bit settled in my career and home. Losing weight now and focusing on getting my seizures under control.
Please guys listen and take this video in. I wouldn’t wish this circumstance on anybody
Perfect timing.
I've change my eating routine, added swimming & exercise..
Noticeably losing belly fat...
But...not sleeping through the night.
Old video....thanx!
Need a solid definition of what sleep deprivation is, we all know the 8 hour rule isn't true for everyone.
When you wake up, grogginess levels.
I'd also like to see a counterpoint: what happens to your body when you sleep too much? Depressed people are notorious for extended sleep periods.
@@yosunnyb That can't be a good measure. These past 2 years I've been getting awful sleep, sometimes 2 or 3 hours only, but I'm awake and not groggy.
@@ej9842 fair point. Just usually when I’m well rested I wake up full of energy. Otherwise takes little bit.
@@StoneShardsI don't think you understand what a counterpoint is.
Lethargy from depression is as irrelevant here as someone who suffers from insomnia.
He's discussing recovery. Try and keep up.
I bought a bag of Magnesium Gluconate and take 1/2 teaspoon 2 hours before bed time and this has helped me sleep immensely.some people take Magnesium Glycinate instead.
I take glycinate...I'll see if gluconate helps. thanks. Is powder better than tablets?
Melatonin as well helps
Magnesium glycinate is great for many people but for some that don’t handle excess glutamate well (glycinate can be converted to glutamate) - it can be excitatory and prevent sleep. But that’s just for those -like me- who don’t convert glutamate to gaba well.
I work a swing shift. My schedule changes every single week. The amount of days I don't get enough sleep is ridiculous.
Really interesting. Many thanks for sharing Thomas.
It’s amazing how much I’ve been hearing about the massive amounts of negative effects little sleep can have. Mainly cortisol for me cause it being a stress hormone and I’ve been staying stressed for over a decade It’s blowing my mind hearing the scientific sides of it. Like most stuff, if there were some reasoning behind it all when I was young then I it probably would have sunk in more instead of the “do this cause I said so” stuff.
It's funny with the HDL cholesterol issue... My HDL has always been right on the "edge" of being not enough - always around 40. LDL has been super low all my life, especially these days when I eat so healthy and avoid all the bad habits that increase entropy.
STILL though... my HDL isn't nice and high (would love to see it 60+).
It's so hard to get enough sleep in today's fast paced, tech-based world 😢
I only average 7 hours per day but I fear I may be far to active to get away with such low sleep levels... this video gives me a few things to think about as I tweak and min/max (game) my nutrition and fitness ❤😊
I cant stop eating, I eat cuz I'm unhappy and I'm unhappy cuz I eat...its a viscous cycle
Sounds like "Fat Bastard" from Austin Powers
Sounds Iike you need a therapist. Hope you get the help you need.
I work nights and never get enough sleep I feel all this and one more thing while all this is happening one more thing DEPRESSION what the hell is wrong with me I’m thinking my goal is to retire have time to sleep well work out n eat correctly work around my house n enjoy my hobbies my life my dogs ! Thank you always Thomas !
This may be why I’ve gained weight/fat. I work out hard and eat properly ( no junk food, lots of animal protein, fruits, vegetables, etc) but in the past year or so I’ve gained 16 pounds, and not muscle but fat. My waistline has gone from 30 to about 33 inches and my fat percentage, according to my scale, has gone from 13% to 20%! I only sleep about 3-4.5 hours a night on work days, 5-6 days a week. On Sunday I do try to get 6-9 hours of sleep but I don’t always wake up refreshed. Could this be why, regardless of the intensity? Thanks
When I lose sleep and eat carbs in the morning I instantly get tired and take a nap
Thomas, you're forgetting those unfortunate people who do night duty long term. We don't have the choice to go to bed early and sleep late.😢
Thomas, I have been going through peri menopause for about 5 years now. I sleep very little as a result to my fluctuating hormones. I wake up every 2-3 hours from night sweats and insomnia. I’ve been keto/fasting since 2018 and lost about 90 lbs. do you have any recommendations for sleeping better ?
I need more sleep!
I've always had insomnia since a kid. I can fall asleep fine but always wake up in middle of the night. I try taking OTC stuff. It helps a little. I've actually been able to sleep the whole night through after smoking indica, but I don't want to be dependent on weed. Staying asleep is the one thing I can't control.
Im constantly sleep deprived working 72-90 hours a week 😭
You are working 13 hrs per day without resting on weekend??? That is impossible.
I wish it were impossible
@@OleDiaBole Depends what they are calling work? Are they working on a construction site or in an Amazon warehouse for 72-90 hrs/wk? Are they coding and sitting at a computer for 90 hrs/wk? Do they count running to the grocery store, picking up kids, cooking meals, showering, brushing teeth, and watching youtube videos? The comment is meaningless to me and I just roll my eyes. Yes, a lot of us are busy.
I also don't believe it. When I worked that much I didn't have time to be watching videos on nutrition and commenting on youtube. Also, when I worked that much, I counted my full time job, commuting time, going to classes and studying, but nothing else like doing laundry and chores.
Not impossible. For about two years, I worked in the O&G industry. We often worked 12 hour days and at certain times would work that schedule for 30 days straight. It’s real work. Manual labor, monitoring wells, being on site to do the work that comes at you that day. Yes, we spend a few hours in the cab of the truck, but there is paper work and safety Job analysis.
I understand, I work 70-75 hrs a week
Thank you for this! I'm gonna get it right😅❤Random question- Someone said that if you eat carbs b4 you work out and drink some creatine your workout will be easier. It's that true? I can't risk too many carbs due to the surgery I had(Gastric sleeve surgery).😅
This is without question my biggest challenge. I work overnights and rarely sleep more than 4hrs on days I work. And sadly, fairly often (Like right now) I am up over 36hrs straight just due to how the hours workout and if anything happens between my shifts I just can't sleep. However, working out consistently and doing cardio has had a huge impact and thats much rareer, whereas I used to be up 30+hrs at least 1 day a week. Although ive always naturally slept about 6hrs my whole adult life. Sometimes 7, but very rarely will I sleep 8hrs. And thats natural length. Thats not w/ an alarm, thats just going to sleep and waking up naturally.
Amazingly, I pretty much did max my protein today, after only about 3 1/2 hours of sleep and a "lunch" workout. I started my eating after that with a whey shake + collagen, then I had some sous vide shrimp (no oils), and followed that up with a couple lamb loin chops, and had a shrimp salad with oil and vinegar.
I'm going to avoid crashing too early because I don't want that salad in my stomach, even though I quit for the day, but I plan to get a full night's sleep.
Who would have ever thought that sleep was so important, goes without saying if you do not recharge your Tesla, it is 3.5 ton's of heavy metal and batteries going no where - and we are no different. No overnight recharge - no get up and go.
Or if there is, it is like pushing that 3.5 ton Tesla up hill. Are you named Sisyphus by any chance?
Make SLEEP at the core of your LIFE and ye shall thrive.
Look up, Matthew Walker - Sleep Dr. but do not do it when you are in bed.
Leave that for sleep and....
Exactly, try insomnia for a while, 2-3 hours of sleep.
I have fibromyalgia and I suffer with sleep deprived and with combination of meds and lack of sleep I am obese. I take medicine to fall asleep but I wake up often.
For those of us with babies and little children, if only it were that easy.. I long for the time I can sleep a whole night, without being woken by baby/children!
Can you do a video for how night workers should eat?
what would you suggest for graveyard workers such as myself. i've definitely gained tons of weight over the past 13 years of working my night office job. nothing seems to be working with weight loss for me. i'm currently doing carivore diet and i do feel better as far as my eating habits but would you recommend anything that could help with this more. thank you for the content.
I would love to see a study done with paramedics/EMTs on emergency response ambulances.
Very true (I’m an EMT but for a private company, not 911, so I work 6-8 hours a day, but split shifts. But I still sleep very badly. I’ll explain some other time). I’d also like to see a study on vitals and metabolism, especially fat gain, on military personnel, especially BUDS/SEAL students, and especially during Hell Week when they only get 4 hours of sleep the whole week! Does the hard working out and proper nutrition counteract the cortisol from sleep deprivation?
Will take the jardiance they advertised prior to your video…..lol
I don’t see a difference in my workouts when I get less then the usual or I have to work both jobs.
Super useful material !!! Greetings from Poland !!! Going to bed now ;)
You are right because l do night shifts and l eat more and snaking.
I have permanent insomnia from taking Phen-Fen back in the 90's, I guess you can say I'm a Phen-Fen survivor, it almost shut down my entire endocrine system while overloading my lymphatic system!!!!!!!
Good thing I wasn’t part of this study, researchers would have been confused. I work nights and have a kid, barely get sleep. Also, don’t eat a lot, drink a lot of coffee tho. I still workout and have remained in good shape. Bunch of kb swings, presses and deadlifts
I am chronically sleep deprived but I have bmi of 17
Imagine what you may be if you slept better…❤
That's the difference
That is not sustainable long term... it's aging you whether you're noticing it now or not.
Funny thing is, I normalized my sleep by increasing my carb intake from 50-100 to 150-250. Now I sleep like a log. I'm losing weight without any stress - using the "eat a lot, burn a lot of calories" method, and of course, everything is tracked with a calorie calculator. This is the most comfortable way to lose weight - I highly recommend it. I overcame a plateau that I couldn't get past during 4 previous cutting phases. Good luck to everyone!
When I'm super tired and sleep deprived I crave crunch salty food
I gained a bunch of weight (and belly fat) when I started working at night, plus I have sleep apnea. I've had to get up at least 3 times and sometimes more to go to the bathroom after I go to bed - for years. I'm doomed.
I need to quit flying 200 people around at a time in this Hemisphere at all times of the day, all month long for 25yrs. It been killing me exactly like this video describes. I can personally attest to and prove everything he says. 🥴
What if you sleep enough hours but you go to bed very late and get up late?
Data for that is a lot less because you need both subjects and researchers to be awake to take all those readings during those hours.
It may be useful to check some studies about night shift workers, or maybe people living in the Arctic during the winter.
I can assume vitamin D will be a concern if you’re asleep or indoors when the sun is out.
I can't even sleep with medication. For the past 35years I've got about 3 hours a day. A lot of that being 2 1.5 hour naps. My body will not fall asleep and when I do, the slightest noise, wakes me up.
Thanks!
Do naps count towards the daily recommended number of hours? Will I get the same fat burning effect if I'm only sleeping 5-6 hours a night BUT taking naps during the day?
Still remember someone said i had to fire myself to get enough sleep. Cruel world.
So all those combat tours probably ruined me for life .. ?
No hope for me working 12hr days and nights plus travel 🙈
A 12 hr recovery sleep? I've never slept more than 7 hrs in one night. Even when I am sick. How is that humanly possible to sleep that much.
Good video, but 6+ ads on a 10 minute video on top of the sponsors? It's getting to be a bit much.
what happen after 30-35 years, even as a child i had sleep problem. am i doomed
Does Creatine supplementation theoretically counter this given it's positive effects on the sleep deprived brain ?,
There was a study done. That found meditation. Even like 10min helped so much.
Another great video sir. Luke 9:62
Recovery sleep? How are those people able to sleep that long?
I kinda feel like he should start a shorts channel where he just says the conclusions. “Not sleeping makes fat faster. Sleep.” Got it thanks haha
Tried it. Then everyone makes videos about “where’s the evidence?!”
I took a sleep test when I was home a month or two ago. I felt bad because I believed that I had slept so good that night.
I had only woken up a couple of times that night and I didn’t wake up completely numb and on the verge of death like I usually do.
So I apologized to the nurse and said that I had slept really well that night and that it was usually much, much worse.
She said, “Oh no, we can definitely see that you have sleep apnea.” She then went on to say that if I had stopped breathing five times per hour I would be classified as having sleep apnea, but that on my self-professed “good night” I had stopped breathing 69 times per hour!
My wife says that I definitely stop breathing more than that on a normal night.
Carnivore life style with Intermittent fasting is the "Best Healthy Way" to get what you want and reshape your muscle tissue to look its best. This also tightens lose skin and removes stretch marks from the skin.
The best way huh? I hope you are trolling and not really believing that. First, carnivore isn't a lifestyle....that's quite imbecilic. Also, the skin tightening claim is a myth.
With the stressful nature of modern life, it's no wonder why obesity is such a worldwide pandemic!
It's the worst only because it lies on top of the first two. calories and exercise
Got a 2 y old and about to become 2nd time baby daddy.
I can blame the fat gains on that am I right??
I've been sleep deprave for 25 years and this doesn't checks out... So I'll press X again.
What do us night workers do?
It was helpful
How I manage sleep with a baby on the way is a good video
So what is good sleep?
So what do you do if 5 or 6 hours a night is a normal thing and it's hard to get more than that
what about military navy etc they’re savages
And on top of that I’ll attest I look 3-5 years older the next day the nights I can only sleep 3-5 which has been a 2 decades off and on thing for me (disclaimer the age pops back after ever decent nights sleep of course, ha just saying next day skin ages and eye bags red eyes etc)
Five hours? _Luxury!_
That was a lot of fat accumulated in 60 days in that thumbnail!😲
Don't go for someone from the right. I'm sure you could get someone interesting from the left
No joke but six hours was the restriction? I’m in trouble.
i have had both types of sleep apnea for over 20 years and get very little sleep. c pap does not help with the amount of sleep i get. this causes learning and memory problems for me and weight loss can be difficult. this interfers with my life quite a bit, but have found no solutions.
try inspire implant or MAndible Advanced Devices to help Sleep Apnea symptoms.
Many people get a full night's sleep in 3-6 hours. There are at least six genetic variations leading to completely normal, healthy short sleeping with NO negative impacts.
This does NOT mean that someone lacking these genes can sleep this little and remain healthy.
Totally irrelevent.
The video is about a baseline of rest. A person needing 3-6 hrs would be deprived if they got less regularly.
He made that clear.
You just really wanted to bore us with your stat
@@30yearsoldiam1 Not at all. He made no distinction about the genetic variation in the population, necessitating the clarification. Don't be dense.
If people in this community have opinions on standard vega protein powder over the counter replies here are appreciated.
I have a newborn 😭 so like it’s severe sleep deprivation lol 😅
I wanna see thumbnails of when Thomas was supposedly fat from eating burgers
I habitually take 7 hrs of sleep per night. Less than that, but more than 5, I feel physically "whipped", "dogged", "bushed". Less than 5 and I feel "wigged", psychologically disoriented, like, "what planet is this!" 😆
So what would happen if the sleep deprived group took a solid nap, like an hour or so, in the day?
In other words don’t work 2nd shift
Stress eating
Jesus loves you Thomas! ♥️
Only if he is Born Again and following the Ministry of Paul and reading and studying the KJV
Then God loves you!!
Jesus doesn't just love everyone that's a lie!!
Not related to topic of this conversation
And Thomas Loves his Sponsor's.
Jesus is a demon that feeds on the souls of the gullible.
No wonder that women going through menopause put on weight and more around the middle.
Genuine question please help, I have dangerous levels of visceral fat since the age of 41 I’m now 45 and still suffer with it I have low body fat and great muscle mass for my age, I was diagnosed enlarged liver, no obvious reasons why but I feel lousy and the chronic fatigue is unbearable. Thanks in advance for any advice 🙏
As a doctor expected to do regular 26 hr+ shifts and 5 night shifts at ago sometimes??? What are we doing to our young doctors???
I've had 45 years of bad sleep.
5 hours is a good night.
🎉
So what's the solution for shift workers who barely sleep and when they do its during the day???