Sleep and weight loss: why the same diet gets different results
Same diet, less sleep, 55% less fat lost. How sleep decides whether you lose fat or muscle, why you’re hungrier after a bad night, and why sleeping in backfires. With the video.
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The blog
Notes on fat loss that actually holds.
Metabolism, plateaus, and the adjustments that keep progress moving. No meal plans, no before-and-after theatre.
Does lack of sleep cause weight gain? What short nights do to belly fat
Yes, short sleep can cause weight gain, and the new fat heads for your belly. What the studies found, and how one extra hour of sleep cut 270 calories a day.
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Ghrelin and leptin: why you’re hungrier after a bad night’s sleep
Ghrelin is your hunger hormone, leptin your fullness hormone. What two short nights do to them, why you crave carbs when you’re tired, and what to eat the morning after.
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Social jetlag: why sleeping in on weekends stalls your fat loss
Staying up late and sleeping in on weekends shifts your body clock like a flight across time zones. What social jetlag does to your metabolism, and the one-hour rule that fixes it.
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Why you can’t lose weight (even with clean eating and exercise)
Eating clean, working out, and the scale won’t move? Three things inside your body that quietly slow fat loss, and the blood tests that find them. With the video.
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How to lose weight with a slow metabolism (check your thyroid first)
Before you cut calories again, check your thyroid. The warning signs, the three tests to ask for, and the foods your thyroid needs.
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How to lose weight after 40: why fat moves to your belly
Why fat heads for your belly after 40, why the scale can hide it, and what to do instead: for women in menopause and for men with lower testosterone.
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Blood tests for weight loss: the 4 things to ask your doctor for
Can’t lose weight and your doctor says your numbers are fine? The four blood tests to ask for by name, what each one tells you, and the foods for each nutrient.
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Low carb diets explained: keto, carnivore, fact vs myth
Keto vs carnivore: what each one is, why piling on fat stalls your fat loss, and six low carb myths checked against the research. With the video.
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Keto macros for weight loss: why you don’t need all that fat
Standard keto macros are built to get you into ketosis, not to get fat off your body. The split I use instead, and how to set your own.
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Does your brain need carbs to function?
Your brain needs some glucose, but not from carbs. How your liver makes it, why ketones take over when carbs are low, and why you might feel foggy at first.
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Keto flu timeline: how long it lasts and how to get through it
How long the keto flu lasts, what happens week by week (water weight, fog, hunger), and six ways to get through it without quitting.
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Metabolic flexibility explained: how to burn fat instead of carbs
What metabolic flexibility is, why carbs and fat together jam your fuel switch and your appetite, and the Gridlock cheat code to get it working again. With the video.
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Apple cider vinegar before meals: three kitchen cheat codes for a blood sugar spike
Why apple cider vinegar works best right before a meal, not as a morning shot, plus lemon water and Ceylon cinnamon: three kitchen cheat codes that take the edge off a blood sugar spike. With the video.
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How to lower fasting insulin (and does snacking keep it high?)
What fasting insulin is, why snacking keeps it high, what a 16:8 eating window can and can’t do, and everything else that brings it down.
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What to eat for insulin resistance (and what to avoid)
What to eat for insulin resistance, what to avoid, and the two food combinations to watch. You don’t have to cut out carbs. You have to change which ones.
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How to lower insulin naturally: the big levers and the small helpers
The habits that lower insulin naturally, plus what apple cider vinegar, lemon water and cinnamon can and can’t do, with the research behind each.
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How to reverse diet properly (and why the scale goes up at first)
How to reverse diet after a long cut: add calories back step by step, why the scale goes up at first, and the three mistakes that wreck it.
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Not losing weight in a calorie deficit? Here’s why
In a calorie deficit and the scale won’t move? The three reasons it happens: hidden calories, water hiding fat loss, and a body that adapted. And the fix.
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How do I know if I’ve hit a weight loss plateau?
A week of the same number isn’t a plateau. The three checks that tell you if it’s real, how long plateaus last, and what to try before you cut calories.
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How much protein is too much? (And is it bad for your kidneys?)
Is a high protein diet bad for your kidneys? Does your body waste protein over 30 grams a meal? What the research says, and where protein really can go wrong.
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How much protein does a woman over 50 need to lose weight?
Why protein needs go up after 50, how to work out your own number from lean body mass, and how to hit it without living on chicken.
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High protein breakfast for weight loss: ideas, and why your first meal matters most
Why a high protein breakfast makes it easier to eat less all day, how much to front-load, and breakfast ideas with eggs, without eggs, and on the go.
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How to lower insulin to lose weight and turn on fat burning
One hormone decides whether your body can reach your stored fat, and most people keep it switched on all day without knowing. What insulin resistance is, and the one change that unlocks the door. With the video.
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Can metabolic damage be reversed? How to fix your metabolism after dieting
Years of dieting, and somebody told you that you broke your metabolism. You didn’t. What the studies really show about getting it back, and the fix, step by step. With the video.
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How much protein do you need to lose weight? (The 30-gram rule is wrong)
You hit your protein by the end of the day, and you’re still hungry an hour after you eat. Why the 30-gram rule is wrong, and when to eat your protein so the hunger quits. With the video.
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Why did my weight loss stop? Why eating less makes the plateau worse
Same food, same workouts, and the scale won’t budge. Your metabolism isn’t broken. It adapted, and eating less is usually the move that makes it worse. The fix, in order, with the video.
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