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The Underrated Superpower: Sleep

Most people think fat loss or muscle building comes down to training harder and eating better. But if your sleep isn’t right, you’re working with the handbrake on.

Sleep is your recovery factory. While you’re out cold, your body repairs muscles, balances hormones, and restores energy.

Cut that short and you’re basically walking out of the factory halfway through the job.

Matthew Walker’s book Why We Sleep is a must-read (highly recommend it), and if you prefer listening, his Diary of a CEO episode is gold. It’ll open your eyes to just how much sleep impacts health, hunger, and performance.

Why Sleep Matters For Fitness

Hunger goes up. Poor sleep raises ghrelin (hunger hormone) and lowers leptin (fullness hormone). That’s why, after 5 hours’ sleep, you crave carbs and sugar.

Muscle growth slows. Growth hormone and testosterone are released during deep sleep. Less sleep = slower recovery and weaker gains.

Fat loss stalls. One study from the University of Chicago showed that people sleeping 8 hours lost over 50% more fat than those sleeping 5.5 hours, even though both groups ate the same calories. The short-sleep group also lost more muscle.

Performance drops. Strength, focus, and motivation all tank when you’re underslept.

👉 Think of your body like a phone. You can run on 20% battery for a while, but without charging overnight, performance crashes and eventually shuts off. Sleep is your charger.

Action Steps To Improve Sleep

Backwards planning. If you need to wake up at 6 am, and you want 8 hours of sleep, you must be asleep by 10 pm. That means wind-down starts around 9:15–9:30 pm. Set this in stone. Don’t just hope for sleep, create the opportunity for it.

Set a bedtime and stick to it. Consistency beats “catching up” at weekends.

Dim the lights. One hour before bed, reduce screen time or switch to night mode. Darkness signals melatonin release.

Cool your room. A temperature range of 18–20°C is considered the ideal temperature for falling asleep and staying asleep.

Limit caffeine and alcohol. That 4 pm coffee? Still in your system at midnight. Alcohol may knock you out, but it ruins sleep quality.

Build a routine. Stretch, journal, read, or disconnect. Your body needs a signal to switch off.

Bottom Line

Sleep isn’t just rest. It’s an active process where your body resets hormones, repairs muscle, and primes you to burn fat and build strength.

Without it, progress slows. With it, fat loss feels easier, muscle growth is accelerated, and energy levels surge.

If you haven’t already, grab Matthew Walker’s Why We Sleep or listen to his Diary of a CEO podcast. Then, set your sleep plan this week using backwards planning.

Any questions?

p.s. reminder that we have our team coffee catch-up @ 1 pm UK time later today - https://www.skool.com/live/6rcG4mmgzkh

I Sleep over 7 Hours A Night

I Sleep Less Than 7 Hours

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