How Important is Sleep for Building Muscle?


Hi everybody,
This is dr.Fox live from the Swiss Alps. What’s the importance of sleep for our health
and fitness goals? Hi, guys, This is dr.Fox from the Fox’s Power Basement. Please, like and subscribe. On average, adults need 7 to 9 hours of sleep per night to avoid negative effects of sleep deprivation. For those who want to lose fat, the amount of sleep directly affects our weight loss efforts and overall health. A large amount of fat loss occurs while you
sleep for two reasons. First, your body burns a lot of calories while
you sleep, much of it coming from fat stores because you haven’t eaten any food in several
hours. Second, much of your body’s growth hormone
is produced while you’re sleeping, further stimulating fat loss. Insufficient sleep can negatively impact anabolic
hormone profiles as well. Studies found that testosterone levels drop
during the day when men have reduced sleep for a week or more. As we all know, testosterone is the most important
anabolic hormone in our body, essential for muscle building. Insufficient sleep also decreases growth hormone
and insulin-like growth factor-I levels, which play important roles in maintaining muscle
mass. During sleep the level of our catabolic hormone
cortisol drops. When you don’t sleep enough, cortisol levels
stay elevated during the day, what negatively impacts fat loss and muscle building. Studies have shown that sleep deprivation
stimulates higher levels of the hormone ghrelin, which is the best known hunger hormone, while
leptin levels are decreased. Leptin is the hormone that causes the feeling
of satiety, and suppresses food intake. It seems logic that the combination of elevated
ghrelin (more hunger) and decreased leptin (less satiety) is very disadvantageous for
people trying to lose fat by eating in a calorie deficit. An added benefit of going earlier to bed is
that you spend less time, being tempted to overeat on all kinds of snacks, for example in front of tv. I hope you enjoyed this video. Please, like and subscribe.

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