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How Much SLEEP do you need for Muscle Growth & Fat Loss? - Thomas DeLauer
Study
A study by the Journal of Medical Hypotheses examined how sleep deprivation affected muscle gain and recovery.
The study followed individuals who were on a strict sleep schedule for 72 hours.
During this time, one group was allowed 5.5 hours of sleep; another was allowed 8.5 hours per day.
All individuals followed a calorie-regulated diet. What researchers discovered was that the individuals who slept only 5.5 hours had 60% less muscle mass at the end of the study, while those who slept 8.5 hours had 40% more muscle mass.
Lack of Sleep and Cortisol
With too little sleep, the body is likely to produce the stress-response hormone cortisol.
After sleep deprivation, cortisol levels are higher later in the day, a time when it should be tapering off to prepare the body for rest.
Heightened cortisol prompts the body to store more fat and be more inclined to use other soft tissue, such as muscle, as energy, which means that sleep-deprived dieters lose more muscle and gain more fat than do those who are well rested.
Adults who sleep fewer than eight hours a night report higher stress levels than those who sleep at least eight hours a night.
On average, adults with lower reported stress levels report sleeping more hours a night than do adults with higher reported stress levels.
Exposure to cortisol over the long term can lead to fat accumulation, as your appetite and insulin levels are continuously increased. If stress and cortisol levels stay high, so will insulin levels.
Continual stress leads to a constant state of excess cortisol production, which stimulates glucose production.
This excess glucose then typically is converted into fat, ending up as stored fat.
The effect of this will be increased fat deposition in a certain part of the body.
Cortisol and Protein Synthesis
One of the principal effects of cortisol on the metabolic systems of the body is reduction of the protein stores in essentially all body cells except those of the liver.
This is caused by both decreased protein synthesis and increased catabolism of protein already in the cells.
Both these effects may result from decreased amino acid transport into extrahepatic tissues.
Cortisol also depresses the formation of RNA and subsequent protein synthesis in many extrahepatic tissues, especially in muscle and lymphoid tissue.
The decreased transport of amino acids into extra-hepatic cells decreases their intracellular amino acid concentrations and consequently decreases the synthesis of protein.
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References
Does lack of sleep hinder muscle growth or performance? (2018, April 10). Retrieved from https://www.issaonline.edu/blog/index.cfm/2018/does-lack-of-sleep-hinder-muscle-growth
Dattilo M , et al. (n.d.). Sleep and muscle recovery: endocrinological and molecular basis for a new and promising hypothesis. - PubMed - NCBI. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/21550729
Harmon, K. (2012, October 24). How Slight Sleep Deprivation Could Add Extra Pounds. Retrieved from https://www.scientificamerican.com/article/sleep-deprivation-obesity/
Van Cauter E and Plat L. (n.d.). Physiology of growth hormone secretion during sleep. - PubMed - NCBI. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/8627466
Stress and Sleep. (n.d.). Retrieved from http://www.apa.org/news/press/releases/stress/2013/sleep.aspx
Stress Hormone Blocks Testosterone's Effects, Study Shows. (2016, January 19). Retrieved from https://news.utexas.edu/2010/09/27/stress-hormone-blocks-testosterones-effects-study-shows
Relationship Between Circulating Cortisol and Testosterone: Influence of Physical Exercise. (n.d.). Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3880087/
Growth Hormone (Somatotropin). (n.d.). Retrieved from http://www.vivo.colostate.edu/hbooks/pathphys/endocrine/hypopit/gh.html
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Jessica Simpson, a well-known American singer, actress, and fashion designer, has been in the public eye for many years. Throughout her career, she has experienced various ups and downs, one of which includes her weight loss journey. Jessica has openly shared her struggles with weight loss, and her determination to achieve a healthier lifestyle is truly inspirational. In this article, we will delve into Jessica Simpson’s weight loss story, focusing on her diet, exercise routine, and the motivation behind her transformation.
Diet
When it comes to weight loss, diet plays a crucial role in achieving results. Jessica Simpson has credited her successful weight loss journey to following a balanced and nutritious diet. She focused on consuming whole foods, such as lean proteins, fruits, vegetables, and whole grains. By cutting out processed foods and sugary treats, Jessica was able to fuel her body with the nutrients it needed to support her weight loss goals.
In addition to eating nutritious foods, Jessica also practiced portion control to help manage her caloric intake. By being mindful of her portions and not overeating, she was able to create a calorie deficit that ultimately led to weight loss. Jessica also incorporated healthy fats into her diet, such as avocados and nuts, to help keep her satisfied and fuel her workouts.
One key aspect of Jessica’s diet was staying hydrated by drinking plenty of water throughout the day. Water not only helps with digestion and metabolism but also helps to curb cravings and prevent overeating. By prioritizing hydration, Jessica was able to support her overall health and weight loss efforts.
Exercise
In addition to her diet, Jessica Simpson also committed to a regular exercise routine to help her shed pounds and tone her body. She worked with a personal trainer to develop a workout plan that was challenging yet sustainable for her lifestyle. Jessica engaged in a mix of cardio, strength training, and flexibility exercises to keep her body strong and fit.
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Cardio exercises, such as running, cycling, and swimming, helped Jessica burn calories and improve her cardiovascular health. Strength training, on the other hand, helped her build lean muscle mass, which can increase metabolism and support weight loss. Jessica also incorporated flexibility exercises, such as yoga and Pilates, to improve her range of motion and prevent injuries.
To stay motivated and committed to her fitness routine, Jessica Simpson enjoyed mixing things up by trying different types of workouts. She also made sure to schedule her workouts into her daily routine, treating them as non-negotiable appointments. By prioritizing exercise and making it a habit, Jessica was able to stay consistent and see results over time.
Motivation
Throughout her weight loss journey, Jessica Simpson drew motivation from various sources to keep her focused on her goals. One major source of motivation for Jessica was her desire to be healthy and strong for herself and her family. She wanted to set a positive example for her children and show them the importance of taking care of their bodies.
Another source of motivation for Jessica was the support she received from her loved ones, including her husband, friends, and fans. Their encouragement and positive reinforcement helped Jessica stay committed to her weight loss goals, even on the toughest days. By surrounding herself with a supportive network, Jessica was able to stay motivated and accountable.
Lastly, Jessica Simpson motivated herself by setting achievable and realistic goals along the way. Instead of focusing on the end result, she broke down her weight loss journey into smaller milestones that she could celebrate along the way. By celebrating her progress and staying positive, Jessica was able to stay motivated and inspired to continue her healthy habits.
Overall, Jessica Simpson’s weight loss journey is a testament to the power of dedication, perseverance, and self-love. By prioritizing her health, committing to a balanced diet and regular exercise routine, and drawing motivation from various sources, Jessica was able to achieve her weight loss goals and transform her body and mind. Her story serves as an inspiration to many, proving that with hard work and determination, anything is possible. To learn more about Jessica Simpson’s weight loss journey, continue reading for a summary and frequently asked questions.
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This week on Obesity Updates, Ascletis begins a U.S. Phase 2a trial of ASC30, a once-monthly oral GLP-1 agonist, while Viking launches its Phase 3 VANQUISH trial for VK2735. Viatris clears a key legal hurdle, paving the way for generic Wegovy. Roche discontinues CT-173 but shifts focus to CT-388 after promising Phase 1b data. Finally, a global study projects universal GLP-1 access could cut obesity rates by 52% and save 37 million lives—highlighting urgent policy and access gaps in obesity care.
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