Transcription
I realized something that will piss you off. The entire health industry teaches you how to burn fat during the day, but nobody teaches you what happens at night. And that's where the problem is, because every night your body asks one question: Is it safe to burn fat? Most people unknowingly answer that question wrong. And it happens every single night. Which is why they can fast, do keto, count calories, walk 10,000 steps, hit the gym, do everything they're supposed to do, and still wake up stuck with the same belly fat.
By the end of this lesson, you'll know exactly why that happens. And the third habit I'm going to show you might be the most overlooked fat loss signal in the entire metabolism conversation. So, let me show you the three bedtime habits in the exact order your body wants them so that the next 30 nights start working for your fat loss instead of against it. Let's get right into this.
The first thing you need to understand is that your metabolism runs two different shifts. During the day, your body is built to eat, to move, to burn the energy. But when night comes, your metabolism is designed to shift into repair mode. And during deep sleep, what's called delta wave sleep, four things are supposed to switch on. Number one, your body releases growth hormone, which is fat burning, anti-aging, and muscle building. Number two, cellular repair enzymes are activated. Autophagy kicks in, which is your body cleaning out damaged cells and cell components. And lastly, cortisol, your stress hormone, is supposed to drop to its lowest point.
Now, growth hormone is the one I really want you to lock in with because it's one of the most powerful fat burning hormones that you have. And get this, roughly 70% of the growth hormone that your body releases, happens while you sleep. Mostly in that first half of sleep, which is that deep delta state that's supposed to happen right after you close your eyes. And here's the kicker, my friend. The size of that growth hormone pulse is directly tied to how much deep sleep you get each night. Researchers have found that the amount of growth hormone that you get released during that first half of sleep is quantitatively equivalent with how long that deep sleep lasts. Simply put, more deep sleep, bigger fat burning pulse. Less deep sleep, smaller pulse.
But all of this has one hard rule. Fat burning and that growth hormone pulse cannot happen if insulin is elevated. Because insulin's primary job is to tell your body one thing: store energy, store fat. So if you go to bed with your insulin levels elevated, you will get shallow sleep. And if your cortisol is high along with it, your body will spend the entire night storing fat instead of burning that fat. So, here's the question that should bother you a little bit. What if most people are unknowingly sabotaging all four of those before bed every single night? Well, because most people are. So, let's fix it one habit at a time in the order that your body actually wants them.
Habit number one, stop eating 3 hours before bed. I call it the kitchen is closed rule. This one is foundational. Stop eating 3 hours before bed. Okay, I know that sounds simple, almost too simple, but let me show you why this is one of the biggest single levers that you can make of this entire list. When you eat too close to bedtime, your blood sugar rises, insulin follows. And that insulin can stay elevated for 3 to 5 hours. So, when you fall asleep during those first few hours where you're supposed to be getting that growth hormone pulse and deep delta sleep, you're not getting that. Instead, your body is stuck in fat storage mode. So, you miss the entire window.
And look, we have human data on this. Researchers ran a randomized crossover trial where the same healthy people ate dinner at 6:00 p.m. on one night and then at 10:00 p.m. on another night. It was the same meal. It was the same exact people. The only thing they changed was the clock, the time they had their dinner. The study showed that the late dinner caused a higher overnight blood sugar response. And here's the one that's relevant to this lesson. It showed that the late dinner reduced fat burning overnight. Their bodies burned less fat as fuel while they slept just from eating too close to bed. And on top of that, that late meal pushed their cortisol levels up. Think about that. Same food, identical calories, identical food, identical people. The only change was the timing. And one version quietly turned off fat burning and the other turned on fat burning. That is how powerful nighttime insulin is.
So, here's your quick self-test. Let me ask you a few things. Do you find yourself waking up between 2 and 4:00 a.m. in the morning? Do you crave sugar late at night? Do you wake up feeling tired even after a full night in bed? If you experience any of those, those are not random. They're often signs that your blood sugar and your insulin were unstable overnight, keeping you out of deep repair mode. You see, most people think their metabolism is broken or it's slowing down because they're getting older, but usually it's because of their nighttime routine.
Look, I work with a client who was doing everything right. He was eating a low carbohydrate diet, keto. He was practicing intermittent fasting. He was tracking his daily steps and getting 10,000 plus steps per day. He had a gym membership and was working out every weekday, the whole thing. But he had one bad habit. Every night after dinner, first of all, his dinner was about 1 hour before bedtime. But then he would have a bowl of ice cream after dinner. I put a continuous glucose monitor on him. It's called a CGM. And then I watched his blood sugar stay elevated for hours after the dinner and dessert. So here's what I told him to do. I said, "Look, if you want to have your ice cream, have it, but have it 3 hours before bedtime. Make sure you finish. The kitchen is closed for dinner and dessert 3 hours before bedtime." So he was going to bed at 11:00 p.m. I said 8:00 p.m. is the latest to have that last bite of food. Once we made that simple switch, we didn't even change the fact that he was eating ice cream. But when we made that simple switch, his sleep improved, his cravings dropped, and his waist size came down. I tracked his deepen REM sleep because I had him wear what's called an Aura ring, and his deepen REM sleep both went up. You see, the difference wasn't cutting his calories or doing any nutritional changes at this point. It was simply eating three hours before bed and changing that nighttime insulin response.
Now, most people think what I just shared is the biggest bedtime fat loss habit. And although it is huge, it's not number one here in the hierarchy. The next habit might even matter more because it controls the exact window where growth hormone is supposed to get released. Which brings me to habit number two, build a deep sleep environment. The goal is to protect your growth hormone. Habit number two, and I want to be crystal clear here with you, this is not going to be generic. Just get more sleep advice. I'm going to frame this in the way that your metabolism sees it. Protecting your growth hormone window. Remember, deep sleep is your fat burning window. That's when you get that big growth hormone pulse. And you actually burn more fat during deep sleep than you do during your CrossFit or Orange Theory workout. So, anything that steals your deep sleep robs you of fat loss.
And here's the human study that you you're going to want to share with somebody cuz it's super fascinating. The Mayo Clinic ran a randomized control trial where healthy adults had their sleep cut to about 4 hours a night for just 2 weeks. They scan their bodies with CT before and after this. The short sleep group gained 9% more belly fat. And here's the scary part, 11% more visceral fat. That's the dangerous fat that wraps around your organs. And this happened from just sleep loss alone. And this is the detail that nobody's talking about. Their total body weight only went up one pound. So if you're only watching the scale, you'd think nothing happened. But the CT scan showed that fat was piling up inside your belly around your vital organs. See, the scale lied because the fat was hiding. That's why deep sleep isn't optional for fat loss. It is the mechanism. It is absolutely required.
So, what is killing your deep sleep? Well, eating too close to bed. We just just discussed that. There's something else, though. It's the blue light from your cell phone. It's scrolling in bed. It's watching Netflix or that sports game right be up until you close your eyes. It's the stress, the checking the email before bed. It's that late stimulation. All of this lowers growth hormone. It also lowers melatonin and overall it lowers that fat burning overnight.
Here is the protocol for your deep sleep environment. Number one, the bedroom needs to be as dark as possible. You want to block it out like it's a cave. Now, if you cannot do that for whatever reason, the second option would be to buy a cheap $5, $10 sleep mask to wear on your face. Number two, the bedroom needs to be cold. Cool temperature triggers deep sleep and that really matters because your body temperature needs to drop one to two degrees in order to get into that deep sleep for that growth hormone pulse. And I looked at the research and let me ask you the question. I mean what do you think is the temperature the studies show that your thermostat should be for deep restorative fat burning sleep? What do you think it is? Well, it's somewhere between 65° and 68° F. That is the sweet spot. That's where your thermostat needs to be. The third thing here, no screen time at least 30 minutes before bed, even better, 60 minutes before bed. And number four, and this is the one that most people underestimate, a consistent sleep and wake time schedule. It's actually really important to go to bed and wake up at the same time every day. That includes weekends because that rhythm is what stabilizes your hormones.
Okay, here's what might be another problem. If you nail habit one and you nail habit two perfectly, but you still can't really get into that deep sleep environment, there's something happening not with your discipline, but with your chemistry because relaxation itself, it's it's a chemical process. And if your body doesn't have the raw materials it needs to make that chemistry, you'll never reach the sleep depth that the whole thing depends on. Which brings us to the final signal, habit number three. I call this the fat loss sleep drink. The goal is to give your body this relaxation chemistry it needs for that deep restorative fat burning sleep.
Here's what most people get wrong. They assume relaxation automatically happens when you just lie down. It actually doesn't. Relaxation is chemistry. Your nervous system has to physically shift from sympathetic stress mode into parasympathetic rest mode. And to make that shift, your body needs specific raw materials. And if those raw materials are low, you lie there wired. Your sleep stays shallow and you miss the fat burning window all over again. So, let me walk you through the seven ingredients that actually create this relaxation chemistry. I call it the seven ingredient sleep metabolism stack. Stay with me because each one builds on top of the other.
Ingredient number one is myoinositol. About 2 grams is what the research shows to get this benefit. This is your blood sugar stabilizer at night. Myinostol supports your insulin signaling and also blood sugar stability which directly ties this back to habit number one that we spoke about. It helps to keep that nighttime insulin calm, so fat burning can actually run throughout the night. It also in general just supports sleep quality on its own.
Ingredient number two is magnesium, but specifically magnesium glycinate. This is a big one because over half of the adults in the US are deficient in magnesium. And magnesium is involved in over 300 chemical reactions inside of your body, including insulin sensitivity, nervous system relaxation, sleep quality, and cortisol control. And we have a beautiful human study here in a double blind placeboc controlled trial. Older adults given magnesium had measurably more deep sleep, more slowwave sleep on their brain wave readings, and their melatonin went up while their cortisol went down. So, magnesium literally shifts you out of that fight or-flight stress mode into that parasympathetic rest, repair, and digest mode. When it's low, sleep gets lighter. Cortisol climbs. And this matters because that visceral fat that we spoke about earlier that wraps around your organs, visceral fat has two to three times the receptor sites for cortisol than other areas of fat in your body. That's how stress causes the cortisol belly. So, nighttime cortisol pours fuel right onto that belly fat.
Ingredient number three is potassium glycinate. This one's overlooked. Potassium supports your nervous system, muscle relaxation, and hydration overnight. And it pairs really well with magnesium, so the two minerals can do their job together. A lot of those 2 a.m. wake up times are a result of the nervous system never really fully settling. This could help with that.
Ingredient number four is glycine. This is very underrated. This one is one of my favorites because the research on this is just super obvious. Glycine is an amino acid and in randomized double blind placeboc controlled human trials. Taking about 3 g of glycine before bed helped people fall asleep faster, reach deep sleep faster, and they woke up feeling more refreshed. And here's the mechanism that makes people go, "Oh, interesting." Glycine works by helping your bo your core body temperature drop. Remember what I said earlier about that cold bedroom and how it's important for that core body temperature to drop before bed? Well, glycine helps with this by increasing blood flow to your hands and feet so your body sheds heat. Your core drops and you slide into deep sleep faster. It's doing on the inside exactly what a cool, dark bedroom does on the outside.
Ingredient number five is torine. Torine helps to calm an overactive nervous system and supports GABA, which is your brain's relaxation signal. If your mind races the second it hits the pillow, this is part of the answer.
Ingredient number six is actually GABA. As I kind of mentioned, GABA is your brain's brake pedal. It's the neurotransmitter that tells your nervous system to slow down and let go. You can't really force relaxation. It actually works against you, but you can give your brain the break it's been asking for with GABA.
And then lastly, we have the seventh ingredient, which is eltheanine. Eltheanine creates what I call calm alertness. It quiets the racing thoughts without knocking you out, so you drift off naturally instead of fighting your own brain. It's the gentle off switch on your mental chatter.
Now, here's the challenge. You can go out and buy all seven of these ingredients separately. You could try to figure out the right forms, figure out the right dosing and the right timing, and try to build your own nighttime stack. But let's face it, most people won't do that. Life gets busy and complicated plans usually become abandoned plans. That's why what I use and recommend to my students is Myo Relax and Calm from Myioscience because they already did all the work for you. Instead of seven different bottles, it's one scoop. I take it about 30 to 60 minutes before bed. Done. That's it. And what I really appreciate is that they didn't cut corners. It's manufactured right here in the United States of America. It's third-party tested for quality and purity. So, no junk fillers, no cheap ingredients. And when you break it down, it costs less than about $2 per day. Think about that. Less than $2 a day to support the biggest health challenges that people struggle with. Poor sleep, high stress, low energy, nighttime cravings, and a metabolism that feels stuck.
And look, don't just take my word for it. There are over 300 verified five-star customer reviews from people who have used the mile relax and calm and they share their benefits, their experienced benefits of using it. Some of the reviews that I'm reading here right off my phone from the website. Let's see. Five-star review makes me sleep solidly. I love this product and have introduced it to many people. I'm 70-year-old female that had a stroke December 2024. My doctor put me on my relax and mag supplement. I do believe both and the other really helped me get to sleep better and help my language problem from both the stroke. It's awesome. Heal up. Let's see what else we have here. We have Michael P. Fivestar review. My calm and relax does exactly that for me. I take it 30 minutes before bed and it helps me get to sleep faster and sleep deeper. I believe it also helps manage my frequent nighttime leg cramps. I highly recommend. That's awesome.
So for the the best part about this, if you want this product, myioscience have hooked has hooked up my community exclusively with a 20% off discount. All you have to do is click the first link in the description box below or scan the QR code on the screen. It'll take you to this page right here. You can see the product, the reviews. You'll go to one time unflavored. I'm going to do the cherry flavor. I like that one. I'm going to add to the cart. The coupon code is automatically applied. And what I love about them is that they offer a 100% money back guarantee. So there's no risk. If you love it, fantastic. If you don't, you're covered. And one of the other things that I highly recommend that I do, if you click down here where it says per goes perfectly with and scroll to the right, I would recommend adding in their their creatine along with this right here, Crea Pure creatine monohydrate. I'm going to add that. You also get a discount off of that as well. And the reason why I love creatine so much is because people think creatine is just about building muscle. But creatine actually supports cellular energy, brain function, recovery, healthy aging, and metabolism. So I look at it this way. My Relax and Calm supports recovery and repair while you sleep. And then creatine helps to support energy and performance the next day, the following morning. One supports the night and one supports the morning. Together, they're a very powerful combination. So, anyways, if you want any of these products, click the first link in the description box below or scan the QR code on the screen. That 20% off coupon code is automatically applied.
I want you to get this. None of these habits work if you only do them occasionally. Fat loss loves consistency. Three good nights and then four bad ones won't really move the needle. So, here's your 30 night game plan. Level one, lower insulin. Stop eating at least 3 hours before bed. Kitchen is closed. Level two, protect your growth hormone. Dark bedroom, cold bedroom, no screens, and go to bed and wake up at the same time every day. Level three, provide the relaxation chemistry. One scoop of the Mayo relax and calm 30 to 60 minutes before bed.
Look, you win the night, you're going to win your metabolism. That's because your nighttime routine controls your hormones. Your hormones control your metabolism and your metabolism decides whether you burn fat or whether you store it. So you fix your nights and you fix your fat loss. So here's what I want you to do. This is the three night challenge just for three nights. No late night snacks. Dark cool bedroom. And I want you to track four things. Number one, your sleep quality. Two, your cravings. Three, your waist measurement. And four, your morning energy. A lot of my students notice a difference in just a few nights.
And if you pair what you learned today with the strategies I have outlined in my brand new book coming out called Ketolex Revised, you're really going to accelerate your results. Ketolexes Revised has a 45day plan. I've seen individuals lose up to 30 lbs of fat in those 45 days. And look, men and women should not do the same protocol. When it comes to fat loss, when it comes to metabolism, when it comes to things like keto and fasting and other health strategies, it needs to be customized. That's why I wrote this book. There's an entire chapter on how men do this the right way for fat loss, metabolism, longevity. There's a separate chapter for women, especially menrating women, and then a different chapter for post-menopausal women. On top of that, there's fat burning recipes, grocery shopping lists. Keto Flex is such an easy protocol for you to lower inflammation and feel good. And if you order the book today and pre-order it today, you are going to actually get some free downloads, a PDF getting you started right away, a downloadable P MP3 from the audio recording, and some other free bonuses. So, head over to ketolexbook.com or click the second link in the description box below or simply scan the QR code to pre-order. It's going to be available on paperback, Kindle, Audible, and Spotify. And I I narrated the entire audio myself. But when you pre-order today, you automatically are sent to your email inbox those free bonuses. So, go get it while this is available.
And I hopefully you understand now fat loss is not just about food. It's about what your body does during the dark while you sleep. You don't have to earn it in the gym. You just set it up at night time. So follow the routine and do me a favor and share this lesson with somebody you know, somebody you care about, cuz this could make a big difference for them. And I want to thank you for watching. Thank you for listening. I'll see you in the next one.
And if you enjoyed this lesson, I started doing something where I added a scoop, five grams, of a certain nutrient, we'll call a compound, into my coffee. And what it did for my energy, my fat loss, my metabolism was absolutely incredible. It's such an enhancement to make to your coffee or to your tea. And I just published a video all about this. So, here's a clip from that lesson. Then click the video coming up on the screen in a few seconds, and I'll see you in that next video.
Allow me to say something that might surprise you. If you're waking up tired, no matter how many hours of sleep you get, if you're struggling to lose belly fat, if you're losing strength or feeling mentally slower than you used to, that's not aging. That's a crisis happening within your cells. In other words, it's a cellular energy issue within all of your.