New Discoveries

Notice When You Sleep Poorly, You Crave Sugar? *Here's* Why (And How It Can Lead to Obesity) 😴🍭

Sleep problems are becoming more common, and researchers are starting to connect the dots between poor sleep, sugar cravings, and rising obesity rates (a key driver of common chronic conditions including cancer, type 2 diabetes, and cardiovascular diseases). 

According to the Centers for Disease Control and Prevention (CDC), 1 in 3 American adults don’t get the recommended 7+ hours of sleep each night, and this lack of sleep has been linked to increased obesity risk. A staggering 892 million people are expected to be obese in 2025, with the number anticipated by researchers to exceed one billion by 2030. 

In a new study published in the Journal of Sleep Research, researchers reviewed 13 papers to explore how sleep affects taste preferences and food choices, and therefore, propensity to weight gain. 

What they found was interesting…

When people don’t sleep enough, they tend to prefer sweeter foods. Short sleep didn’t necessarily change how well people could taste sweet things, but it did make them like sweeter tastes more, which could lead to eating more sugary foods. 

The evidence suggests that sleep deprivation triggers sugar cravings due to disruptions in the body’s hormonal balance. When you're short on sleep, levels of ghrelin, the hormone that stimulates hunger, increase, while levels of leptin, the hormone that signals fullness, decrease. This imbalance makes you feel hungrier, particularly for quick sources of energy (like sugary foods). Additionally, lack of sleep affects the brain’s reward centers, heightening cravings for high-calorie, sweet foods to compensate for fatigue.

On the other hand, sleep didn’t seem to affect how people tasted salty foods or how much they liked them. There’s not much solid evidence yet about how sleep impacts other tastes like sour, bitter, or umami (a savory or meaty flavor), but it’s clear that lack of sleep pushes people toward sweeter choices, which could contribute to weight gain over time.

So, what's the takeaway?

The connection between lack of sleep and sugar cravings is a real issue that could drive weight gain and obesity over time. If you’re struggling with sleep, you might also be craving sweeter foods, which can affect your health in the long run. Fixing your sleep could help naturally curb those cravings and make it easier to steer clear of the sweets you're working hard to avoid.

Looking for help fighting sugar cravings, getting better sleep, and losing weight? You can check out these resources for additional insights:

• 5 Simple Steps You Can Take To Live Longer, Banish Blood Sugar Swings & Massively Enhance Energy Levels.
• The Last Resource On Sleep You’ll Ever Need: Ben Greenfield’s Ultimate Guide To Napping, Jet Lag, Sleep Cycles, Insomnia, Sleep Food, Sleep Supplements, Exercise Before Bed & Much, Much More!
• 5 Bad Things That Happen When Kids Don’t Sleep Enough & 7 Ways Your Kid (And You) Can Get Better Sleep.
• The Case Against Sugar: Is Gary Taubes Full Of Sweet Lies & Deception, Or Is Sugar Really Making Us Fat?
• Eat Yourself Smart: 10 Foods That Can Destroy Your Brain & How To Fuel Your Brain With The Best Cognitive-Boosting Alternatives.
• The New Probiotic Strain That Allows You To Eat Carbs Again, How GLP-1 Peptide Actually Works And Why It’s Not Intended For Everyone, With Pendulum’s Colleen Cutcliffe.

Unfortunately, as you age, your muscles naturally get weaker and smaller, but the long-term effects of resistance training on older adults haven’t been fully explored in many randomized studies—until now.

In a new randomized controlled trial published in BMJ Open Sports and Exercise Medicine (called the LISA study), researchers wanted to see how one year of heavy resistance training (lifting heavy weights) impacts older adults over a longer period of time, specifically looking at the lasting effects after three years.

The study observed 451 older adults, all around retirement age, and split them into three groups: one group did heavy resistance training (HRT), one group did moderate-intensity training (MIT), and the last group didn’t exercise (the control group).

Researchers measured leg strength, muscle power, and body composition (such as muscle mass) at the start of the study, after one year of training, and again at two and four years after the initial assessment.

The results? The group doing heavy resistance training (HRT) maintained their leg strength (even after an impressive four years)! 

On the flip side, the other two groups—those who trained at a moderate level and those who didn’t exercise—saw their leg strength decrease over time.

This goes to show that investing time into just one year of heavy resistance training can have long-lasting benefits, helping older adults maintain their muscle strength well into their retirement years. It’s not just about short-term gains—this type of training can keep you strong for the long haul.

Want to discover more about my favorite tips for starting and maintaining a strength-training routine (plus what to eat to fuel muscle growth)? You can look into these resources:

• The Top 10 Resistance Breath Training Tools & Gadgets For Transforming Yourself Into A Hyperoxygenated Three Lunged Mutant With A Diaphragm of Steel.
• Bigger’s Not Better – Your Ultimate Guide To Brain Training For The 1-2-3 Combo Of Power, Speed & Longevity.
• Staying Strong Forever, Research-Backed Protein Intake Recommendations, The Best Supplements For Muscle Gain & More With Dr. Gabrielle Lyon.
• Sexy Forever: How To Build Functional, Good-Looking Muscle For Life.
• The Resurgence Of The Kettlebell: How An Old-School Tool For Strongmen Became A Must-Have Piece Of Equipment For Athletes And The Average Person.

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