[Love Life and Lose Weight] 70: 70: Why Sleep Matters With Your Weight And How To Optimize It

Are you struggling to lose weight or maintain a healthy lifestyle despite doing all the right things? In this episode, we dive into an often-overlooked factor that could be holding you back: sleep. Drawing on insights from Dr. Casey Means’ book Good Energy, I unpack the science of how your sleep impacts your hormones, metabolism, and even your hunger cues. By the end of this episode, you’ll understand why quality sleep is a cornerstone of your weight regulation and health in general and how to optimize it. 

You’ll learn why poor sleep sends your body into oxidative stress and disrupts your microbiome, leading to inflammation, insulin resistance, and even weight gain. We’ll explore the powerful role of circadian rhythms in regulating your metabolism and how exposing your eyes to natural light in the morning can reset your internal clock. I’ll also break down how sleep deprivation alters hunger hormones, driving you to overeat, and explain why aligning your meal timing with your body’s natural rhythms can improve your health and energy levels.

I’ll share actionable, research-backed strategies to help you optimize your sleep, from simple changes like blocking blue light and setting a consistent bedtime to more advanced tools like wearable trackers for monitoring your sleep quality. Your homework? Choose at least three of these strategies to try over the next two weeks. Whether it’s spending five minutes outdoors every morning, dimming lights in the evening, or moving your meals earlier in the day, these small changes can add up to big results for your health and weight.

This episode will empower you to take control of your sleep and, in turn, your health. By the end, you’ll know how to build better habits around rest and recovery and feel inspired to prioritize sleep as a key part of your weight-loss journey. Tune in and get ready to transform your nights—and your life.

Homework:

  1. Choose three sleep strategies to implement over the next two weeks.
  2. Track your sleep duration, REM, and deep sleep using a wearable device.
  3. Experiment with meal timing and light exposure to support your circadian rhythm.

Support the show

Visit me @thriveinmidlife on Instagram and comment SUBSCRIBE to get your FREE gift and join the VIP list. Or, comment with your ah-ha's, takeaways, homework, and/or questions from this episode, and let’s keep the conversation going.

Want to work with me? CLICK HERE to find out how.

Audio engineering by Young Cub Audio.

It's possible

Never worry about what to eat again

 How amazing would it be to feel confident and clear about your eating during the week, on weekends, and even while traveling or during the holidays.

Share This Post

I'm Heather Beardsley

I’m an advanced certified weight and life coach who holds a master’s degree in education. I don’t just talk about weight loss; I work full-time as a coach. More than that, I live the lifestyle. My story is powerful proof that the diet industry is broken, and it can and will break you too, unless you are willing to leave it all behind you. We were sold a lie about weight loss that blames the dieter for a lack of self-control in a system that demonizes food as good or bad. That all can stop for you today, too.