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One bad night of sleep can increase your calorie intake by up to 500 calories.

Chronic stress drives fat specifically to your belly.

And both of these hijack the exact hunger hormones that control whether you feel satisfied or ravenous, even when your nutrition looks perfect on paper.

Discover how sleep deprivation tanks leptin, spikes ghrelin, and reduces GLP-1 (the hormones behind appetite control and fat loss). Learn why cortisol from chronic stress promotes visceral belly fat storage, increases insulin resistance, and amplifies cravings for calorie-dense comfort foods, plus the biological mechanisms behind "food noise" and hedonic hunger.

You'll hear 6 tips to improve sleep quality and 5 to manage stress.

Stick around for a bonus 10-minute pre-sleep protocol you can use tonight to start shifting your metabolism and hormone health in the right direction.

If you've been stuck in a fat loss plateau despite doing everything right with strength training and nutrition, this episode reveals the hidden factors that could be holding you back.

Timestamps:

0:00 – How sleep and stress sabotage fat loss
4:24 – How poor sleep crashes leptin and spikes ghrelin
8:48 – Why sleep deprivation triggers sugar cravings and overeating
12:24 – 300-500 extra calories from one bad night
15:00 – How chronic stress elevates cortisol and NPY
20:44 – Why cortisol drives belly fat storage and insulin resistance
28:18 – Appetite tools that offset poor sleep/stress
33:02 – Understanding food noise and hedonic hunger
37:15 – 6 tips to improve sleep for fat loss
43:30 – 5 tips to manage stress
49:12 – Bonus: 10-minute pre-sleep protocol you can use tonight

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