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- WARNING: Don't fool yourself and think, oh, I can sleep later, I am too busy to sleep, sleeping doesn't make a difference.
- If you had a choice between exercise and sleep for your health and waistline, hands down, sleep is the winner. Here are the 5 reasons why:
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- Reason #1
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- Not getting enough sleep makes you RAVENOUSLY hungry and skyrockets your cravings for the worst food possible. How? Another study published in the Public Library of Science shows why.
- First, impaired sleep causes leptin, your "I'm full" hormone to go DOWN by 15.5%.
- Second, it causes your "I'm hungry" hormone to go UP by 14.9%.
- This sends your appetite wildly out of control, so you wake up starving and completely useless until you can binge.
- Impaired sleep also gets you addicted to the WORST foods possible, driving your cravings for sugar, sweets and sugary carbs (breads, pasta, etc.) through the roof!
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- Reason #2
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- Leptin, the "I'm full" hormone, also controls your metabolism by influencing your thyroid hormone.
- So, when you don't get enough shut-eye and leptin goes down, your thyroid also goes down, which causes your metabolic rate (how many calories you burn at rest) to absolutely PLUNGE!
- The result? More of the food you eat gets parked on your belly and thighs instead of being turned into energy to power you through the day.
- It gets worse... most people don't know that the majority of the "fat burning" process actually happens WHEN they sleep!
- During sleep, leptin triggers specialized calorie-burning fat cells (yes, you read that right) to burn up excess calories that you don't need and to release that energy as heat.
- So when you miss out on that deep slumber, you deprive yourself of the PRIME fat burning window where the inches start to disappear.
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- Reason #3
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- Sleep deprivation also depresses how sensitive your cells are to insulin.
- If you are LESS insulin-sensitive, you need to crank out MORE insulin to clear any excess blood sugar that may be floating around.
- And more insulin causes a double fat-making whammy by telling your liver to turn the food you eat into fat AND by locking fat in your fat cells so it can't be released to be burned.
- Adding insult to injury, your body perceives lack of sleep to be a threat to its existence, so it fires up your stress hormone cortisol, which has been directly linked to excess belly fat.
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- Reason #4
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- Impaired sleep also damages your brain, cognitive abilities and mood.
- Dr. Maiken Nedergaard, professor of neurosurgery at the University of Rochester, completed a study showing that when we sleep, our brain flushes out potent neurotoxins that are normal by-products of our waking activity.
- But if you let those by-products accumulate without taking out the garbage, VERY bad things happen -- like brain fog, impaired memory, wild mood swings and trouble focusing.
- Inflammation and oxidative stress also run rampant, causing even further damage to your brain and putting you at risk of developing age-related diseases such Alzheimer's.
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- Reason #5
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- You ever see someone who hasn't gotten a good night's sleep in a few days? They look totally ragged, wasted...and strangely...OLDER.
- That's because lack of good sleep ages you rapidly by robbing you of the small window of opportunity during which your primary "youth" hormone works its magic.
- I am talking about growth hormone -- your master rejuvenation hormone that mostly only comes out at night, helping you re-build and repair and keeping you young.
- Aside from making your skin ragged, wrinkly and dry, lack of growth hormone also dramatically alters your body composition, shifting it to be MORE fat and less muscle -- NOT what you want!
- So here's my 4-step formula to getting more sleep and cranking up your metabolic engine:
- - Step 1: Go to bed 15 minutes earlier each week until you get to 7-9 hours of sleep.
- - Step 2: Make your bedroom completely dark, which maximizes your hormonal response.
- - Step 3: Calm down your brain before bed -- no TV, no internet, no exercise, nothing.
- - Step 4: Eat at least 3 hours before bed time -- anything less kills fat burning.
- WARNING: This formula won't boost metabolism and fight aging if you are eating the WRONG foods as most people unknowingly do.
- Your metabolism will come to a halt, your energy will plummet, your thinking will slow and the ravages of aging will set in regardless of how much shut-eye you get.
- So just follow these 3 steps on the next page to spark your metabolic fire and keep it burning white-hot 24-7 with these delicious foods.
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