Why Sleep is Better Than Steroids

Don't let another restless night define your day. Go to my sponsor to get 50% off your at-home sleep test! ============================================= MyProtein USA: Use Code: VITRUVIAN for 40% OFF MyProtein UK: Use Code: VITRUVIAN for 30% OFF My Courses, Programs, and Coaching: Transformations: ============================================= FOLLOW ME! ➢ Instagram: ➢ Snapchat: VITPHYSIQUE ➢ Twitter: VITPHYSIQUE ➢ Facebook: ➢ Jordan's Channel: ➢ Video Topic Suggestions/Questions: VitruvianQA@ ============================================= SOURCES ============================================= VIDEO SUMMARY: What if I told you that a critical factor affecting your physique might be lurking in your daily routine? This factor has the potential to increase fat, reduce muscle, disrupt hormones, impair cognitive function, and unleash a cascade of other negative effects. Surprisingly, this factor isn't a supplement you ingest, but rather, it's the often underestimated and widespread issue of insufficient sleep—something nearly 40% of adults are unintentionally “consuming.“ Sleep's Importance: Despite the common knowledge that sleep is vital, many individuals underestimate its impact on overall health. Sleep ranks as the third most crucial factor influencing physique, trailing only behind training and nutrition. Weight Loss Study: A 2010 study demonstrated how varying sleep durations affected weight loss in overweight individuals. Two groups, one with adequate sleep (7 hours, 25 minutes), and the other with restricted sleep (5 hours, 14 minutes), showed vastly different outcomes. While both groups lost similar amounts of weight, the sleep-deprived group lost significantly more lean body mass (80%) compared to the well-rested group (50%). Insufficient sleep also negatively affected hormones, such as an increase in Ghrelin, the “hunger hormone.“ This hormonal shift can lead to reduced metabolism, increased hunger, and enhanced body fat retention. Testosterone Reduction: According to one study, sleep restriction can lead to a 15% reduction in serum testosterone levels after just one week, impacting overall health and athletic performance. Endurance and Performance: Not only does sleep deprivation decrease athletic performance, particularly in endurance activities, but it also affects overall workout endurance. It is debatable whether it affects raw power (like a 1-rep max lift) however the evidence is clear that endurance is noticeably decreased after just one night of insufficient sleep. 5 Strategies for Improving Sleep: 1) Consistent Sleep Schedule: Establishing a consistent sleeping and waking schedule helps regulate the body's circadian rhythm, promoting better sleep quality. 2) Screen Time Management: Limiting screen time before bed and using blue light filters or glasses can enhance sleep quality. 3) Caffeine Timing: Be mindful of caffeine consumption and its timing, with recommendations for a 9 to 13-hour buffer between caffeine intake and bedtime. 4) Optimal Sleeping Temperature: Adjusting the thermostat to around 65-68 degrees Fahrenheit (18-20 degrees Celsius) can create an optimal sleeping environment. 5) Melatonin Supplementation: Consider supplementing with melatonin, a hormone crucial for signaling the body's sleep-wake cycle. Melatonin can improve sleep latency, treat jet lag, and potentially enhance sleep quality with minimal side effects. A common dosage is 3-5 mg taken approximately 30-60 minutes before bed Quality sleep is a powerful yet often overlooked aspect of achieving an optimal physique and peak performance. By understanding its profound impact on various physiological factors, individuals can take proactive steps to prioritize and improve their sleep, ultimately unlocking the full potential of their physical well-being. This is something that should take priority in your lifestyle, especially before putting any time/energy/money towards other areas which may have a much smaller effect on your physique - like supplements. ============================================= TIMESTAMPS 0:00 - Why good sleep is better than steroids 1:34 - Loss of lean body mass 3:35 - Decreased testosterone 4:16 - Poor gym performance 5:01 - Sleep disorders 7:50 - Solution #1 9:06 - Solution #2 9:24 - Solution #3 10:31 - Solution #4 11:19 - Solution #5