Sleep is the #1 Fat Burner

Fat loss is all about hormone function.

Sleep, is the reset button for hormones.

As you sleep, your body is releasing reparative enzymes that balance your hormones.

An easy way to think about it is, "As I recover, my hormones recover and get into balance."

Hormones such as cortisol, insulin, estrogen, testosterone, and HGH, all play a role in how much fat your body stores and releases.

Even with a perfect diet and exercise plan, it will be difficult to see sustained results if you are sleep deprived.

One study conducted on over weight individuals, saw a 55% increase in fat loss in the sub group that slept 8 hours, vs 5.5 hours.  

This show us that when all things are equal in nutrition and exercise, you need quality sleep to see better results.

Sleep quality is not just measured in hours.  Quality refers to uninterupted sleep that allows you to go through full REM cycles.

Here are a few tips to increase the quality of your sleep.

1.  Exercise regulary

2.  Develop a pre sleep routine: hot bath, light reading, limit device time 1 hour before, go to bed around same time.

3.  Create a cool environment. 68 degrees is optimal. If you run hot, take cool shower before bed.

4.  magnesium spray - most people are deficient. 

5.  Epsom salt bath - help magnesium absorption as well as relaxes you.

6.  Dim the lights in the house.  

Melatonin helps our body and mind shift gears and become sleepy. 

Instead of taking supplements, use the above natural methods to promote healthy melatonin levels.

When you are tired and sleep deprived, you will have more sugar cravings as well. 

The easiest way to beat cravings, is to not have them in the first place.

The more proactive you are throughout the day with setting the proper framework, the less you will have to fight off cravings.


Sleep also aids in muscle recovery & boosts immunity.

Rest and recovery is a huge part of living a healthy lifestyle, and is completely controllable. 

Other Tips for self care and recovery: The more the better.

- Drink filtered water.

- Meditation & or prayer

- Journaling

- walking / hiking

- being outdoors

- foam rolling, massage

- sauna / hot cold therapy

- alone quiet time

- epsom salt bath.