Youtube 영상 이렇게 잤는데 하루가 달라지고, 체지방은 55% 더 빠졌어요.. 를 듣고 읽고 외웁니다. 아래는 해당 영상의 자막을 타이핑한 것입니다.
It wasn't until i started to ask people about their sleep that it just like it changed everthing. I know now that out sleep quality is more important than diet and exercise combined. And what is does for health and also literally our physical appearance. Fascinating stuff. How much more fat you lose when you get optimal sleep it's insane. As far as what the research shows improving your sleep which is you're going to bed kind of consistently a little bit earlier that other folks might and what we call this it the anabolic window or what we call money time sleep and this is generally between the hours of 10 and 2 because it's more lined up with your natural melatonin secretion. So if you go to sleep during those times, you actually spend more time in the deepest most anabolic stages of sleep and you tend to produce more human groth hormone than other folks. So you were already winning with that. This is why you have a tendency to feel better even it you're getting less sleep because, this isn't called sleep more. right? It sleeps smarter there are many people who sleep, you know, 8 to 9 hours and they wake up feeling like straight ups, hot garbage you know what I am saying and they are just wondering why. It's because it's the quality of sleep. One of those gear shitfs like if you think about your body like this kind of manual transmission is melatonin. like, people hear about melatonin as a sleep hormone it just helps your body to efficiently go through your sleep cycles and if your melatonin is suppressed and you can wake up feeling like pinata after the party the next day even though you're spending all this time os the mattress. As a result of having more sleep, there's a ton of different things that could be correalted there so I'm not going to say that the sleep is a causative factor but it's really interesting how your body dose change in a course of sleep. How sleep infuluences your body composition. I think everybody needs to know this.
there was a this study really blew my mind and this was done at the university of chicago. So they put the people on this particular diet, monitor everything, one phase of study they're getting eight and a half hours of sleep. All right? Then they track all their metrics. Another phase of the study, same exact diet, same exercise, they don't change anything else but they sleep deprive them and they take away 3 hours of sleep. So now they're getting 5 and a half hours sleep versus 8 and a half hours sleep. At the end of the study they found that when individuals were well rested they burned 55% more body fat just by getting more sleep and so the question is how does this happen. Melatonin when I talked about this a little bit earlier it's not just that it's involbved in sleep. It's also involved in fat loss and so Stanford university researchers found that one night of sleep deprivation radically suppresses your leptin. And now I hope folks can start to pay attention whenever you might not get the best sleep how your cravings change the next day. You are going to have a tendency to want to, number one: eat more, number two: you want to eat more kind of the starchy crunchy salty sugary type things
So what are things then that peopel can do to actually optimize their sleep?. You know I like to start with the low-hanging fruit first and something really fascinating is just simply changing or embracing the time of day that you exercise can improve your sleep quality. So Appalachian state university did a really cool study and they wanted to see what time of day exercising at various time of day how does it impact your sleep quality and so they had the study participants to exercise exclusively a 7am, another phase exclusively at 1pm in the afternoon, another phase exclusively at 7pm in the evening. The compiled all the data. At the end of the study they found that moring exercisers spend more time im the deepest most anabolic stages of sleep. So they are producion more human growth hormone. they have more eifficient sleep cycles what we've been talking about. They also tend to sleep longer. On average they had about a 25% greater drop in blood pressure at night.And so how do we employ this though? that's the question. Because some people just like I can't exercise in morning. Just 5 minutes. I testes this. Each morning I do five minutes of exercise you know. It might be just jumping on a rebounder, a little mini trampoline for five minutes
