Genetics, ZZZs, and Pounds: What's the Connection?

Are you struggling to lose weight despite your best efforts? You may be overlooking a crucial factor: sleep.

Many people focus solely on diet and exercise for weight loss, not realizing how profoundly sleep impacts their hormones, metabolism, and food choices.

In this eye-opening episode, Dr. Tamar Lawful reveals the surprising link between sleep and weight loss resistance. She explains the science behind why poor sleep sabotages weight loss efforts and offers practical tips to optimize your sleep for better results.

BY THE TIME YOU FINISH LISTENING, YOU'LL DISCOVER:

• How sleep deprivation throws your hunger hormones out of balance, increasing cravings and appetite
• The genetic factors that influence your sleep patterns and weight loss potential
• Actionable strategies to improve your sleep quality and duration for easier weight management

Get ready to transform your weight loss journey by harnessing the power of restorative sleep!

WANT MORE?

Let's get your health goals in order in a 15 minute Revive and Thrive Session.

Learn How to Safely Use Weight Loss Medications in our Empowerment Hour.

Get a jumpstart on your health with our 10-Day Elite Health Reset.

What could your Genetic Blueprint reveal? Get a sample nutrigenomics report.

Be part of our Community: Join us on Facebook


PRACTITIONERS

Interested in learning more about nutrigenomics for your practice? Join our Masterclass.

Let's get some clarity on how to expand your services with nutrigenomics with a Clarity Call.


FOLLOW US

Instagram/LinkedIn/Tiktok: @raisethescript or @drtamarlawful

Liked this episode? Share it with a friend.

Love the show? Write a ...

Chapters

• 0:01 Exploring the Sleep-Weight Connection
• 12:48 Optimizing Sleep for Weight Loss

Transcript

Speaker 1: 0:01

By acknowledging the complex relationship between sleep, genetics and weight, and even recognizing your genetic predispositions, you can further personalize your lifestyle to navigate around potential sleep-related obstacles in your weight loss journey. If you want to break the mold of traditional pharmacy and healthcare, you are in the right place. Welcome to the Pivoting Pharmacy with Neutrogenomics podcast, part of the Pharmacy Podcast Network. Here's a little truth bomb. We're all unique, down to our DNA, so it's no wonder we react differently to the same medications, foods and environment. Here's a million dollar question how can you discover exactly what your body needs, which medication, what foods or supplements and which exercises are right for you? How can you manage chronic conditions like diabetes without more medications? How can you lose weight and keep it off? How do you tap into your genetic blueprint so you can stop surviving and start thriving in health and life? That is the question, and this podcast will give you the answer. I'm your host, dr Tamar, lawful doctor of pharmacy. Let's pivot into genomics and bring healthcare to higher levels. Welcome back to Pivoting Pharmacy with Nutrigenomics. I'm your host, dr Tamar, lawful doctor of pharmacy and nutritional genomic specialist.

Speaker 1: 1:30

Today we're tackling a topic that's crucial yet often overlooked in the quest for weight loss the undeniable impact of sleep. Remember those all-nighters from college I do too Running on caffeine and the thrill of last minute studying. Sleep was often an afterthought. Now, fast forward to my years in pharmacy and nutritional genomics and I've seen firsthand how those sleepless nights don't just affect your next day alertness. They can significantly hamper your weight loss efforts, especially now being in my 40s. So while diet and exercise are the pillars of weight loss, sleep is the foundation. I'm going to say that again because we can't sleep on that. While diet and exercise are the pillars of weight loss, sleep is the foundation. Neglecting it can lead to an uphill battle against weight loss resistance. And here's a kicker sleep deprivation doesn't just leave you tired, it throws your hunger hormones, ghrelin and leptin, out of whack, leading to increased appetite and cravings for high calorie foods. So the lack of sleep is going to affect how you eat and what you crave. Now, sleep loss leads to a decrease in insulin sensitivity, which increases the risk of type 2 diabetes and makes it harder to lose weight. Additionally, when you're sleep deprived, your body produces more cortisol the stress hormone I'm sure you've heard of it and this encourages fat storage, especially around the midsection. So we're not going to have those bikini bods. You guys, we've got to get that sleep.

Speaker 1: 3:17

When it comes to the specifics of sleep's effect on our hormonal balance, the hunger hormone, ghrelin, and the satiety hormone, leptin, are significantly impacted, as I mentioned before. So insufficient sleep amplifies ghrelin production, which increases your hunger, and unfortunately, it suppresses leptin, which signals satiety, telling your body that you're no longer hungry, that you are content with what you ate. So this is leaving you feeling consistently hungry and more likely to overeat. Furthermore, these hormonal imbalances not only drive your quantity of eating, but also stir cravings for more high calorie, carbohydrate rich food. So you want the pizzas, you want the French fries, you want the potato chips. Essentially, your body craves a quick energy fix to counteract the lack of quality sleep, propelling you towards dietary choices that can sabotage weight loss efforts. So understanding and adjusting to the sleep-driven hormonal dance can dramatically enhance your weight management strategy. It's not merely about reducing food intake or increasing exercise, but also ensuring the right hormonal context through adequate sleep.

Speaker 1: 4:42

Now, in the field of nutrigenomics, also known as nutritional genomics, where nutrition meets genetics, significant strides have been made in understanding how our genetic makeup influences every aspect of our health, including sleep, which in turn affects our weight management efforts. Emergent research has highlighted how certain genetic variations can profoundly impact our sleep patterns, circadian rhythms and susceptibility to sleep disorders, all of which play critical roles in our weight loss journey. One notable genetic player is the PER2 gene, part of the core molecular clock mechanism that influences our circadian rhythms. The variance of this gene can alter an individual's propensity towards being a morning person or a night out, which can influence their optimal meal and exercise times for weight loss. Influence their optimal meal and exercise times for weight loss. Another critical gene ADA, encodes for adenosine deaminase, which plays a role in sleep pressure. Variants in the ADA gene can affect deep sleep duration, impact in recovery, appetite regulation and overall energy balance. Individuals with certain variants might require more structured sleep hygiene practices to ensure sufficient restorative sleep.

Speaker 1: 6:08

Then we have the clock gene C-L-O-C-K gene, which helps regulate our sleep-wake cycles. This is so important. Variations in the clock gene can predispose us to disrupted circadian rhythms, leading to irregular meal patterns, metabolic disturbances and challenges with weight management. So understanding one's clock gene variants can provide insights into optimal eating and sleeping times to support weight loss efforts. And lastly, we have the APOE gene, primarily known for its role in Alzheimer's disease risk. This also plays a part in sleep patterns. Certain variants of the APOE gene are linked with a higher prevalence of sleep disorders. Given the connection between quality sleep, metabolism and weight, knowing your APOE status could be crucial in tailoring a lifestyle that promotes healthy weight management. So by acknowledging the complex relationship between sleep, genetics and weight, and even recognizing your genetic predispositions, you can further personalize your lifestyle to navigate around potential sleep-related obstacles in your weight loss journey.

Speaker 1: 7:26

This holistic approach not only highlights the importance of sleep, but also leverages the power of genetic insights to break through weight loss resistance more effectively. But until you get your specific genetic insights with nutrigenomic testing, it's time for some real talk. We've discovered how our snooze time, or the lack of it, can be a real game changer in our weight loss process, and how our genes are in on the act too. Now let's roll up our sleeves and dive into some solid, actionable advice to help you catch those Zs and kick your weight loss journey up a notch. If you're working overnight, like I have most of my career, I know your pain and struggle, so I've got an essential piece of advice for you as well. So stay tuned.

Speaker 1: 8:14

First, you want to make sure you're optimizing your sleep environment. You want to create a cave and consider your bed a cloud. So when you create a cave, think dark, cool and quiet. Use blackout curtains, an eye mask so that you block out that light. Set your thermostat to cool 60 to 67 degrees Fahrenheit or 15 to 19 degrees Celsius, and consider white noise machines to drown out distracting sounds. Second, tech blackout. Okay, an hour before bed, switch off your phone, tablets and your TV. Blue light from screens is like a stop sign for your melatonin production, telling your brain it's time to wake up, not wind down. So turn off those electronics. And third, your bed is your cloud, so invest in a good mattress and pillows. Comfort is king when it comes to drifting off peacefully. So that is how you can optimize your sleep environment.

Speaker 1: 9:15

Next, you want to tweak your diet for better sleep. So I want to talk about the nighttime nibbles. Focus on foods that are rich in magnesium and potassium, like bananas and almonds, even leafy greens to relax muscles and nerves. So if you're going to eat anything before bed, focus on those type of foods. Also cherries they're a great evening snack as they're one of the few natural sources of melatonin. You may also consider teas. Teas. Sip on caffeine-free herbal teas like chamomile or valerian root in the evening. They've got a reputation for being nature's lullabies for a reason. Okay, and ditch the nightcap. Ditch the nightcap because alcohol might make you feel sleepy at first, but it can wreak havoc on your sleep cycle, leaving you tossing and turning. You're not going to sleep for long. So that's how you can tweak your diet for better sleep.

Speaker 1: 10:13

And then, last, I want to talk about aligning your workout routines with your circadian rhythms. First, you want to listen to your body clock. If you're a morning person, harness that energy for early workouts. Night owls might find evening exercise more effective. Tuning into your natural rhythm can improve both sleep quality and weight loss results. So tune into that rhythm. You might want to write it down how do you feel when you wake up? How do you feel closer to bedtime? So tune into that natural body clock to determine when you should really work out. And then you can consider sunshine and circuits. So aim for outdoor exercise when possible, because natural light regulates your sleep-wake cycle and fresh air does wonders for your mind and body. And then last, wind down workouts. So avoid high intensity exercises close to bedtime. Instead, you could do gentle stretches or yoga to help ease your body into sleep mode. So that's how you can align your workout routine with your circadian rhythm.

Speaker 1: 11:21

Now for my overnight workers. If you work nights, you have a unique challenge, but you can still find a rhythm that benefits your sleep and weight loss goals. When it comes to exercising, I'm going to give you two options, because we are each unique and what works for one person may not work for another. So see which works for you and in my experience I've worked on night shift for pretty much 16 or 17 years of my 20 year career and everyone that I've worked with, all my colleagues we all have different workout routines. We all have different sleep routines, so it's very important you find what works for you. But I'm going to give a couple of recommendations so you can target your workouts right after your shift ends. This strategy helps you unwind and signals your body that it's time to rest, so this may work for you.

Speaker 1: 12:12

After your workout, post-workout, engage in a relaxing routine to aid the transition into sleep. Consider those blackout curtains we mentioned earlier, white noise machines, so create that cave, cool temperatures so you can aid that transition into sleep and create the ideal sleeping environment during the daytime. Now, if exercising after your shift isn't possible and you're just dead tired, you can't do it, that's fine. That's you listening to your body rhythm, right. So aim for a workout before your shift starts, to energize your body and boost alertness for the night ahead.

Speaker 1: 12:48

So by crafting your personal eating of sleep, aligning your diet to support those blissful eight hours or close as you can get, and syncing your exercise routine with your inner clock, you're setting the stage for weight loss success. More than that, you're investing in a healthier success. More than that, you're investing in a healthier, happier you. Remember it's about progress, not perfection. So start small. Don't be afraid to experiment with what works best for you. Let's make every hour of sleep count, friend, and transform your weight loss journey from a dream into reality. So feel empowered. Tweak and personalize these tips to fit your lifestyle and preferences, turning the tide in your favor on this journey to better sleep, better health and better weight management. That's all I have for you today, friend.

Speaker 1: 13:37

I invite you to look at sleep not as time lost, but as a crucial investment in your health and weight loss journey. If you're curious about how Neutrogenomics can personalize your approach and help you overcome weight loss resistance. You can get our on-demand self-paced program today at thelifebalancecom. That's wwwthelifebalancecom. Got questions or want to share your sleep and weight loss journey or what works for you and your sleep routine, especially if you work overnights? I'm really interested in that because I love hearing the variety of ways that people who work overnight find ways to improve their sleep and even their exercise routine. So please reach out to to me. Let me know what you do. You can send a direct message to me on social media platforms at Dr Tamar Lawful, or leave it in your five-star review of this podcast today. Your story could inspire others to take sleep more seriously in their weight loss journey. Talk to you next Friday. Until then, always remember to raise the scripts on health, because together we can bring healthcare to higher levels.