Wednesday, November 30, 2022
Cold Thermogenesis

5 Ways to Burn More Fat DURING Sleep (by Increasing Resting Metabolic Rate)

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Burning fat while you’re sleeping sounds like some kind of magic skill learned in the high mountains, right? It all has to do with improving your METABOLIC RATE.


Study – European Journal of Clinical Nutrition


24-hour EE increased significantly with increasing MCT:LCT ratio, with the diet providing a total of 15-30 g MCT per day stimulating 24-hour EE by 5%

Sleep & Fat Burning

Sleep, the crust of the fat-burning pie.

Sleep is foundational to nutrition and exercise! Therefore, sleep is actually the foundation of the fat-burning pie… it’s the crust underneath! Let me elaborate…

(i) Sleep reduces ghrelin and hunger.

Journal of Sleep Research, 2008

This means you need sleep in order to be able to maintain your healthy diet.

(ii) Sleep reduces cortisol.

Sleep, 1997

In this study, healthy normal-weight men were subjected to three sleep protocols: 8 hours sleep (11:00 pm to 7:00 am), 4 hours sleep (4:00 am to 8:00 am), and total sleep deprivation (SD). After 8 hours sleep, plasma cortisol levels over the 18 hours were “normal.” After 4 hours sleep and SD, plasma cortisol levels the next day were higher by 37% and 45%, respectively (p = 0.03 and 0.003). In conclusion, even one night of sleep deprivation increases cortisol.

Because chronically elevated cortisol leads to hunger, fat-storage, and impairs recovery, this means good sleep will support your nutrition, low body composition, and exercise capacity.

(iii) Plus, we all know you need good sleep to otherwise recover from a workout and be prepared to smash it the next day

Researchers concluded that relatively low-to-moderate intake of MCT (15-30 g per day) as part of habitual diet may play a role in the control of human body composition by enhancing daily EE, and that this effect is mediated at least in part through activation of the sympathetic nervous system

Spices (Cayenne)

Over the 12 weeks, the capsiate group, on average, lost 0.4 kg of weight and 1 cm of waist girth beyond that achieved with placebo – not an effect of much practical importance unless it persists and increases over time

Capsaicin is known to stimulates β-adrenergic activity, which causes catecholamine (adrenaline) release from the adrenal glands – so potentially might not be the best thing right before bed

Study – Public Library of Science: Medicine

Subjects suffering a lack of sleep had 16% less leptin and nearly 15% more ghrelin than those who were well rested did

Impaired Insulin Signaling

It’s also been found that a lack of sleep can affect weight due to impaired insulin signaling

*And lack of sleep can give you the munchies (from the journal Sleep):

Improving Sleep


Glycine helps lower body temperature – glycine works to increase blood flow to the body’s extremities, which reduces core body temperature via vasodilatation (through the activation of NMDA receptors in the SCN shell)


Magnesium aids the sleep process by activating the parasympathetic nervous system, the system responsible for getting you calm and relaxed


Boosts levels of GABA and other calming brain chemicals


Do your best to avoid blue light
Don’t eat too much right before bed

Nicholas Norwitz – Oxford PhD Researcher and Harvard Med Student:


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47 thoughts on “5 Ways to Burn More Fat DURING Sleep (by Increasing Resting Metabolic Rate)
  1. This is crazy. I was up till 2:30 AM at a friend's recently and obviously didn't sleep as much as I should've that night. I fasted the next day and aside from some grogginess waking up I was completely fine the rest of the day. Seeing this video made that click.

  2. Is this recommended for those who do not wish to inhibit the use of testosterone. From my understanding cortisol is a testosterone inhibitor and cortisol flows more freely through the body during situations of adrenaline increases such as a flight or flight response.

  3. It is a bit confusing that you say one thing in one video and then the oposite in other video, When I studied your videos of fasting you said if you didn´t have a good sleep night, do not do fasting the next day because your cortisol levels are high and then in this video you said that if you sleep bad, do fast the next day. I have found this kinf of contratition in a couple of your videos, which is confusing. Just want it to point it out so you have it in mind, if you get to read this. Thanks for all the videos, they are great!!

  4. Hey Thomas! Speaking of the cold plunge, I’m curious to see what your thoughts are around cryotherapy. Do you think it has the same or a similar effect as a cold plunge? Thanks! ✌🏼

  5. I miss jumping in the glacier falls.
    I just got a new liquid Zinc by TRACE minerals. I've been led to believe it'll increase uptake optimally past what encapsulated Picolinate does. This in conjunction with the Cinnamomum Zeylanicum should prove interesting.

  6. Not sure if you’ve done a video on this but I would love to hear your thoughts on someone who has an autoimmune disease. I have psoriasis and I read I can’t have any spices, nightshades, gluten or dairy. Kinda limits everything greatly

  7. When I add cayenne pepper to my bone broth it doesn't dissolve properly. It sinks to the bottom and no matter how much I stir it before taking a sip, there's no cayenne pepper in it but the last sip has ALL the cayenne pepper and it burns like hell

  8. If your triggering fight or flight would this end up also raising cortisol levels due to the stress response? Or would this be a short burst effect similar to effect of HIIT training?

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