Episode 164 - Sleep Your Way to Fat Loss: The Forgotten Key to Testosterone, Recovery, and Weight Loss for Men

Think your fat loss problem is all about workouts and meal plans?


It’s not.


You could be crushing every training session. Eating clean.
Hitting your macros like a boss. But if your sleep sucks, you’re
leaving results on the table—guaranteed.


Today, I break down what’s possibly the biggest missing link in
your fat loss journey: quality sleep.


And no, I’m not talking about just “going to bed early.” I’m
talking about true recovery sleep. The kind that balances your
hormones, melts belly fat, and ramps up testosterone, all while
you’re dead to the world under blackout blinds.


Timestamps:


00:00 Introduction


10:45 My personal transformation story with sleep optimization


20:23 The impact of sleep on cortisol levels and belly fat


28:12 Sleep and insulin resistance explained


30:29 How to keep our cortisol levels in check


36:50 How deep sleep improves testosterone levels


47:07 The difference between sleep quantity vs quality


50:16 Deep sleep vs REM sleep benefits


57:37 How to assess your sleep quality with tracking devices


1:02:15 Creating the perfect sleep environment for fat loss








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