22 February 2019

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You'll hear us talk about getting enough sleep for a variety of reasons. This picture touches on some that are critical to dieting! The less sleep you get...the MORE cravings you can have, which we all know makes dieting even harder!! @rp_transformations # Credit to: @dannylennon_sigma - In a study by Karine Spiegal and colleagues, just two nights of restricted sleep were found to significantly impact hormones related to appetite and drive to eat, as well as self-reported hunger. . In the crossover study, they took many who usually slept 7-9 hours per night and had them sleep at consistent times for normal duration in the week leading to the study. . In one condition, they had sleep restricted to 4 hours in bed per night, for 2 nights. . In the other, they had extended sleep of 10 hours in bed. . When comparing the restricted sleep (4 hours) to extended (10 hours), participants had: ✔18% lower leptin levels ✔28% higher ghrelin levels ✔24% higher hunger levels . When leptin is lower it tends to act as a signal of reduced energy availability, leading to homeostatic drives to eat food and move around less. . Ghrelin can be thought of as "the appetite hormone". . Given that this was looking at just 2 days of sleep restriction, it's not difficult to make the leap to concluding why on going sub-optimal sleep works against us eating an appropriate amount of calories. It primes us to consume more calories and expend less. . Even if having the best intentions with your food intake, sleep restriction means you've started the day facing an uphill battle. . Not only is sleep crucial for its direct benefits, but also for the indirect results it offers. . If you think posts like this are useful, let me know by either hitting the arrow above to share the post to your story, or by tagging someone below to let them know about it. 😊 . #sigmanutrition #sleep #nutrition #food #science #research #health #fitness #rpstrength #rplifestyle #recovery #weightloss #fatlosstips #weightlosstips #transformation #fatloss

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Workout of the Day

"Bloodshot"

5 Rounds for time
20 Kettlebell Swings (53/35)
20 AbMat Sit-ups
20 Wallballs (20/14)

**Reminder, we only have morning classes today due to our Friday night Event. If you're coming to our event, doors don't open until 3:15pm.