In this episode, Cheryl uncovers the often-overlooked role of sleep in our food choices, explaining how skimping on rest can hijack your hunger signals and fuel mindless snacking, while prioritizing recovery empowers you to eat more intuitively. Sharing stories from clients who transformed their habits by hitting the hay earlier, she blends science with simple tweaks to make better sleep a game-changer for ditching diet drama.

Key Topics Covered:

• The science of how sleep deprivation messes with ghrelin (hunger hormone) and leptin (fullness hormone)
• Real-life examples of "sleep debt" leading to emotional eating or late-night binges
• Diet culture's silence on rest as a "free" tool for health, versus quick-fix supplements
• Practical sleep hygiene tips tailored for busy lives, like winding down without screens
• How better sleep reduces stress eating and boosts energy for joyful movement
• Long-term wins: Improved mood, stable weight, and a calmer approach to meals

This Week's Challenge:
Aim for an extra 30 minutes of sleep tonight by setting a no-screens bedtime routine – dim lights, herbal tea, or a quick gratitude journal. Track how your hunger feels the next day and note any shifts in cravings. Sweet dreams lead to satisfied days! Share your experience in the comments below or on social.

References:

• Nedeltcheva, A. V., Kilkus, J. M., Imperial, J., Kasza, K., Schoeller, D. A., & Penev, P. D. (2010). Insufficient sleep undermines dietary efforts to reduce adiposity. Annals of Internal Medicine, 153(7), 435–441. https://doi.org/10.1056/ANNALS-09-0009 (Full study available via PubMed or academic libraries; key finding: In a 14-day calorie-restricted trial, participants sleeping 5.5 hours/night lost 55% less fat than those sleeping 8.5 hours/night, despite identical diets.)
• Tasali, E., Van Cauter, E., & Ehrmann, D. A. (2008). Impact of obstructive sleep apnea on insulin resistance and glucose tolerance. Sleep Medicine Reviews, 12(4), 307–319. https://doi.org/10.1016/j.smrv.2008.01.001 (This review links poor sleep, including conditions like sleep apnea, to insulin resistance and heightened carb cravings.)

Disclaimer:

The insights and tips shared in this podcast are based on my personal journey and are for informational and motivational purposes only. They are not intended as a substitute for professional medical advice. If you have specific health concerns or questions related to your medical condition, please consult with your healthcare provider. Remember, your health journey is unique, and what has worked for me might not be suitable for everyone. The content here does not aim to diagnose, treat, cure, or prevent any disease, and results from following the strategies discussed can vary.