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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.
MCTs
Study – European Journal of Clinical Nutrition
Results
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 https://www.ncbi.nlm.nih.gov/pubmed/18564298
This means you need sleep in order to be able to maintain your healthy diet.
(ii) Sleep reduces cortisol.
Sleep, 1997 https://www.ncbi.nlm.nih.gov/pubmed/9415946
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
https://www.ncbi.nlm.nih.gov/pubmed/8654328
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
https://www.ncbi.nlm.nih.gov/pubmed/19056576/
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
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC535701/
Impaired Insulin Signaling
It’s also been found that a lack of sleep can affect weight due to impaired insulin signaling
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4435718/
*And lack of sleep can give you the munchies (from the journal Sleep): https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4763355/)
Improving Sleep
Glycine
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
Magnesium aids the sleep process by activating the parasympathetic nervous system, the system responsible for getting you calm and relaxed
L-Theanine
Boosts levels of GABA and other calming brain chemicals
Additional
Do your best to avoid blue light
Don’t eat too much right before bed
Nicholas Norwitz – Oxford PhD Researcher and Harvard Med Student:
https://www.dpag.ox.ac.uk/team/nicholas-norwitz
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