The ONLY Legit Ways to Lose Fat While Sleeping (the rest is BS) 

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Key Points: 🔑 1. 🌙 Increasing fat oxidation happens during sleep due to low insulin levels, despite common misconceptions of inactivity. - Aim to improve fat loss during sleep without sacrificing sleep for more physical activity. [🛌] 2. 📚 A study in the journal 'Sleep' showed that getting enough sleep is a significant lever for overall energy metabolism. - Sleep restriction led to less fat burn and a decrease in the resting metabolic rate. [⏰] 3. 🌜 You burn fat during sleep due to low insulin levels. - 70% of our growth hormone pulse occurs during our slow wave sleep, driving fat oxidation. [💤] 4. 🍴 If you must snack after dinner, go for low carb, high fat, low protein foods to prevent insulin spikes. - This enables fat oxidation during sleep. [🥜] 5. 💦 Drinking a significant amount of water prior to bed can induce thermogenesis and increase resting energy expenditure. - But be careful not to disrupt your sleep with bathroom breaks. [🚽] 6. 💪 Improving slow wave sleep can increase fat oxidation due to increased growth hormone production. - Increasing fiber intake, reducing screen time, having carbs 3-4 hours before bed, consuming kefir, and taking magnesium can all improve slow wave sleep. [🌾📱🍞🥛💊] 7. 🏋 Exercise, particularly low intensity training, can stimulate growth hormone spikes by 45% during delta waves. - Balance this with high intensity training a few times a week. [🚴] 8. ⏳ Practicing intermittent fasting or time-restricted feeding can also enhance fat oxidation. - This could involve skipping dinner a few times a week. [⏰]

I haven't looked, but I'll bet that I'm not the only one who struggles with eating too close to bedtime!

Ok I am a little dodgy on the science, but what I know for sure as a former wrestler and weight cutting expert, is that if you go to bed with an empty stomach, you will weigh less than the day before. If you drink a lot of water or tea first thing in the morning and wait until like 10am to eat, you will lose even more. Of course this presumes you are not stuffing yourself with marshmellows during the day. But this is a doable way to lose weight.

Apple cider vinegar and lemon/lime

I figured out what Thomas is saying in this video from weighing every morning. Sleep is huge, but 6 hours may work for you. Eat early in the evening and fast till bed time if you need to eat I have found one or two eggs with butter does not affect weight loss

If you read Dr. Matthew Walkers book, "Why We Sleep" , he argues that sleep is more important than diet and exercise.

I saw a study once that sleeping in colder temperatures caused the body to produce more metabolically active brown fat. That could raise metabolism and help.

Awesome content as always Thomas thank you. Sleep, quality sleep, really is the foundation for everything else.

Always amazing info! One caveat: if you re gonna drink water b4 food, do it half hour before, or else it desolves the digestive juices of the stomach . No good

Thanks for the info Thomas! A lot to take from this video

Great Summary, thanks!

Sleeping in a cooler temp. controlled environment seems to also work.

Hi All of videos have been valuable to me. One thing I personally found, when I go to sleep with a lowered blood glucose level I burn fat in my sleep. It even lessens the dawn effect. This Monday morning Glucose 101, ketones 1.7, GKI 3.17. Thx

Great vid, thanks Tom!

You all are awesome and I'm glad I found this channel!

I appreciate the guidance Thomas!

Some phones have some form of "eye comfort" setting for that warmer cast. Windows 10 certainly has a "night light" function (Settings > System) Under "Colour" you can set the operating times (I have mine set to kick in between 20.30 and 7.00)

I just eat a piece of butter if I'm hungry before bed. I have whipped browned butter bites in the freezer. It's less than a tbsp of butter. They have a bit of stevia and caramel extract in them and really satisfy the hunger so I can sleep without growling in my stomach. That only happens now and then and usually after the weekend when I ate too much.

Thank U so much for these EDUCATIONAL videos

Vegetables and fruit cause me joint pain and digestive issues. Grains, nuts, seeds, rice, legumes all naturally contain phytic acid which block absorption of nutrients. Soaking at least overnight or fermenting can remove it. If I eat too close to bedtime I sometimes have indigestion, usually resolves with baking soda.

Thomas, you are just amazing! How you have the time to read and analyze all these studies that you quote baffles me! But thank you and for breaking it down so us normal people can understand it! Much appreciated 🙏

I’m loving your channel! Thank you 😊

I have ordered twice using your code. Very happy with my purchase.

Thank you for the great content, Thomas. Always relevant :)

Thank you for your video very helpful 😊

thank you so much for this information

Sometimes I eat and drink too close to bed. I don`t sleep too well. It is a real battle for me.

Always hyped for what type of wooden barn door Thomas is going to stand in front of in the next video. this was no exception

between you and health coach kait i will be able to reverse my insulin resistance thank you🙏🏽

Yes TOMÁS

I struggled with sleep on keto even though I gained much health from it.....the sleep struggle was very frustrating. Changed over to carnivore to experiment and I haven't missed a step with health, easier to gain muscle at age 52 and I sleep like a baby with NO additional help other than the high intake of protein and animal fat, I'll also have about 4-5 eggs daily, I'm guessing the good dosing of vitamin D from the egg yolks in addition to many other things with the high protein intake is the trick...I don't even take supplements anymore and I feel fantastic on carnivore!

Thanks for information 👍

Good info thanks 🙏.

Amazing insights. Thank you for sharing this valuable content

This makes sense. I've had sleep problems my entire life and I've had more problems losing weight than others as well. I'm sure there are other reasons as well but i'm also sure this plays a role

Getting more deep sleep is paramount to losing more fat.

The thing is.. You want to be fairly empty while you sleep, but not hungry to a distracting degree when trying to fall asleep. I stumbled upon a solution of a very small portion (half snack sized) of dairy before bed. Then you wake up empty ready to delay breakfast (for fasting purposes).

Thank you!!

Wow! Thank you for saying Kefir right! Most people think it is pronounced Keefer.

This guy is brilliant. I can listen to him for hours.

Thank you for this informative video. Is there any related research for those of us doing shift work? Say, work hours are 6pm to 6am? Thanks again!

Thanks!

Thanks Thomas👌

I was struggling with sleep even on HRT but since adding more exercise and magnesium these have helped . I can sleep from 9pm -8/10 am . Sometimes I still wake feeling tired . If I need to I will grab a Alf hour late afternoon.

I just realised that for me it is better not to worry about eating late in the evening or in the night. It works better if I eat when I want than force myself to eat at some time for some reason. Just tend to stay in ketosis most of the times, practice fasting as much as I handle and eat whenever I want (in the morning, night, no matter). By the way fasting the whole day and eating just after 12 pm is acceptable for me. Everyone should find the best way for oneself. We are all unique and have different purposes. The body knows better what is good for it, and besides a lot of conditions influence, the environment is so different and not ideal. We can not adjust everybody to some standards.

Never eat past 4pm love Intermittent fasting Sleep is vital for weight loss Mental health I'm 65yrs of age started on this journey few yrs back Lost weight I'm vital look young Feel young

Thank you

Thomas, red light will do nothing to "offset" the blue light. In fact it's most likely to make it worse. Studies have shown that those bulbs we all use that can turn any color (e.g. red) can't even get dim enough to stop suppressing melatonin. If you're thinking about red light improving melatonin, that's red light therapy exposure to the skin. Not at all the same as turning a red light on. Cheers

I’m on keto so low carb is a given. High fat low protein is really good info to know. Thank you, as always!

I just learned I have nocturnal hypoglycemia which is inducing night terrors, in part as a result from not eating past 6 pm for years. Told to eat before bed

This explains why when I had several weeks off work, and got to sleep in till noon my coworkers said I lost weight. It was 10lbs, but still. I’ve lost 20lbs before on a month of Keto. I should try to combine more sleep with Keto. Intermittent fasting is easier if I can sleep through the hours I have to fast.😂 (I also drank more water throughout the day. Need to stock up on bottled water again.) I can’t avoid waking up at night tho, as I have a baby, but he doesn’t wake up more than twice during my sleep except right now that he’s growing 4 new teeth at once!😅

Thanks❤

I’m shocked ACV isn’t on the list…😅

When is the best time to drink apple vinegar?

Hello thank you for the information! I’m trying all of these things and fasting. I had a hysterectomy a few years ago and cannot budget pound it just keeps increasing.

I am curious as to if you would recommend taking melatonin or tryptophan sleep aids before bed, and what would be the positives or negatives from this?

I've read that flax seeds promote estrogen production which is totally negative. Is this true?

I’m having a hard time sleeping. Always had this problem probably from working nights as a nurse. Any tips

What about cottage cheese as dairy before bed? Is that too much protein?

Hello Thomas If you could make a video of how to maintain a perfect physique with GERD that would help.

Is this beneficial during bulk, when I try to gain muscle mass?

I love Macadamia nut. They’re the best choice when you need a low carb snack! Their chocolate Macadamia butter is sooo good, but they’re out of stock.

My go-to pre-sleep snack is one serving of pumkin seeds(Healthy fats) and serving of wild blueberries

Thomas: where do you stand on taking certain amino acids to increase growth hormone release during sleep? Per your video, this sounds counter productive if you get an insulin spike.

How much protein is to much protein before bed to not spike insulin levels would a small/medium fried egg cooked in coconut or avacado oil be the perfect late night snack??

Great Information Brother 😎✌️. Thanks for sharing this! Tucson Arizona Desert 🏜️🙏

I’ve seen a number of people suggest a tablespoon of Olive Oil before bed having beneficial effects. I’m wondering if having a large breakfast and lunch then just prior to bed having the Olive Oil is counterintuitive or pair well overall?

Less sleep usually means less exercise and moving the following day. What did the people do in the study on the ensuing day? Thanks.

Are the ways to improve sleep when you are on a Keto diet?

So what about taking Casein protein around 45 mins before sleep will this affect the fat bruning as im (Feeding) my muscles overnight? Carbs in this would be around 2g and 115kcal

La clave en todas las direciones de perder grasas es " deficis calorico" esa es la norma y ley primordial

How did you not mention acv

My wife is taking insulin (type 2) and gaining weight, approximately 8 lbs. Would this benefit her as well being on insulin?

What type of magnesium did he recommend?

Nt great news for me as I do my short term fasting in the morning, but eat later trying to focus on protein, which you are saying is not best for burning fat while sleeping

Where is the notification from screw tube?

Ice hack commercial in the middle of this video, gotta love it.

I've been intermittent fasting for a few years, only eating dinner. I finish dinner by 8:00, go to bed at 10:00 and get up at 3:00. Is this not a good system? Thanks very much

Hi Tom, which orm magnesium did you say in this video ? Its hard to hear it. Thanks

Big fan of sleeping it off, eat and train for performance

There is always a way out of carbs being digested / activated in the body - the glorious CARB BLOCKERS.

on monthly, tried to fast today but felt bad, broke down and ate but healthy foods which normally its a dash of good/extremely bad foods but today no extremely bad not even one sugar lick lol

High cacao dark chocolate

Love your videos!! Unfortunately I have insomnia 😢 I wish so much that I could sleep. I looked up the Magnesium I think you are talking about. Is it called Magnesium Malate?

Interesting segment. ... I can never fall asleep on an empty stomach or when I'm hungry. Stomach just growls at me until I eat something satiating. If this happens at night, then forget about ever falling asleep no matter how much water I drink or sheep I count. It's like I've become super focused on finding a satiating foods. Bread n butter, slice of cheese, glass of milk, meat, eggs, or an Mg or Melatonin pill all help satisfy the hunger inside. Quick carbs and fruit just can't cut it. Lately, been experimenting with fiber foods and (vinegar and oil) dressings with some success.

As someone who struggles with going to and staying sleep idk if I'll ever be successful at sleeping and losing weight 😢 but at least I only eat between 3-7 every day unless I'm on omad so that helps!

What if you eat carbs 2 hrs before bed, but get a full 8hrs of sleep plus fast until noon the next day? That’s still 16hrs of fasting.

OK. Thomas. From Craig. GB.

I have no links for some reason, can you please put the links in the comments. Thanks and GOD BLESS

Why not support Mac Nuts grown in the USA, Hawaii??

Well blue light blocked glasses are recomended???

I stopped eating vegetables and started a carnivore diet and I found that instead of getting up five times a night I get up in the morning and pee and I drink as much water as I want

The problem is sleep at 8am leads to waking up at 3am and being sleepy again at around 10am.

Can you drink warm water as even room temp water in winter is cold n i have bronchitis n it makes bronchitis worse.

My biggest issue is that I can't sleep on any type of low carb eating. And I've tried basically everything for 15 months in total...😞

In Mediterranean countries they eat their main meal very late - with wine.

I love it

Video ends and a V Shred commercial comes on. I laugh every time. 😂

IF 🙌