How Quality Sleep Transforms Recovery and Weight Loss
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How Quality Sleep Transforms Recovery and Weight Loss
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The quality of your sleep fundamentally shapes your ability to achieve fitness goals, affecting everything from hormonal balance to decision making.
• Sleep deprivation shrinks your bandwidth for making good decisions
• Lack of sleep triggers hormonal imbalances that directly impact recovery
• Protein synthesis for muscle building occurs primarily during sleep
• Poor sleep creates a vicious cycle of stimulants, stress, and bad food choices
• The 10-3-2-1 method provides a framework for better sleep hygiene
• No caffeine 10 hours before bed
• No food/alcohol 3 hours before bed
• No exercise 2 hours before bed
• No screens 1 hour before bed
• Consistent bedtime rituals train your brain to recognize sleep cues
• Hot showers before bed help trigger your body's natural cooling mechanism
• Creating a sleep moat helps protect you from making poor health decisions