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How Sleep Impacts Your Appetite, Weight & Health—And What to Do About It
#5: In this episode, we’re unpacking how sleep affects everything from your appetite and metabolism to your energy, mood, and even your gut and hormone health.
As a Registered Dietitian, I’m breaking down:
How poor sleep disrupts key hormones like leptin, ghrelin, cortisol, and insulin
Why you crave carbs and sugar after a rough night (and what your body is really trying to tell you)
The connection between sleep and blood sugar—plus insights from my personal experience using a continuous glucose monitor
How chronic sleep deprivation can affect stress recovery, decision-making, physical performance, and even your sex hormones
Practical, evidence-based strategies to optimize your sleep and support our circadian rhythm—like post-dinner walks, earlier meal timing, caffeine timing, and how to rethink your evening routine
You'll also learn how gut health and immune function are tied to your sleep quality, and which foods and supplements may help support more restful nights
Plus: I share what personally helped me improve my sleep after struggling with it myself—along with a few underrated tips that go beyond the basics like "get a good mattress."
Whether you're a night owl, an early bird, or just feeling stuck in a sleep-deprived cycle, this episode will help you connect the dots between sleep, your habits, and your health—hopefully without adding overwhelm.
If you’d like additional content (podcasts, mini guide, etc.) on specific nutrients/foods that support good sleep, fill out my content request form here.
********
Helpful links:
To request a topic for a future episode, click here.
Follow me on Instagram @sproutoutloud
Subscribe to my e-newsletter here.
Website/blog: https://www.sproutoutloud.com/
Book a 1:1 Insurance-Covered Visit with me through Nourish here.
Studies mentioned in this podcast episode:
https://pmc.ncbi.nlm.nih.gov/articles/PMC2615460/
https://pmc.ncbi.nlm.nih.gov/articles/PMC3669080/
https://pmc.ncbi.nlm.nih.gov/articles/PMC7551988/#B4-nutrients-12-02835
https://www.frontiersin.org/journals/endocrinology/articles/10.3389/fendo.2022.876752/full
https://pubmed.ncbi.nlm.nih.gov/29510179/
https://pubmed.ncbi.nlm.nih.gov/9415946/
https://pmc.ncbi.nlm.nih.gov/articles/PMC7785053/
https://pmc.ncbi.nlm.nih.gov/articles/PMC2629403/
https://pmc.ncbi.nlm.nih.gov/articles/PMC8597978/
https://www.sciencedirect.com/science/article/pii/S2212877816301934
https://pubmed.ncbi.nlm.nih.gov/17308390/
https://pmc.ncbi.nlm.nih.gov/articles/PMC8143522/
https://pubmed.ncbi.nlm.nih.gov/30374942/
https://pmc.ncbi.nlm.nih.gov/articles/PMC5821259/
https://pmc.ncbi.nlm.nih.gov/articles/PMC6213712/
https://jcsm.aasm.org/doi/10.5664/jcsm.3170
********
Disclaimer: The information shared on The Sprout out Loud Podcast is for educational purposes only and is not intended to be a substitute for professional medical advice. Always consult with your healthcare provider before making changes to your diet or lifestyle.
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By Ali McGowan#5: In this episode, we’re unpacking how sleep affects everything from your appetite and metabolism to your energy, mood, and even your gut and hormone health.
As a Registered Dietitian, I’m breaking down:
How poor sleep disrupts key hormones like leptin, ghrelin, cortisol, and insulin
Why you crave carbs and sugar after a rough night (and what your body is really trying to tell you)
The connection between sleep and blood sugar—plus insights from my personal experience using a continuous glucose monitor
How chronic sleep deprivation can affect stress recovery, decision-making, physical performance, and even your sex hormones
Practical, evidence-based strategies to optimize your sleep and support our circadian rhythm—like post-dinner walks, earlier meal timing, caffeine timing, and how to rethink your evening routine
You'll also learn how gut health and immune function are tied to your sleep quality, and which foods and supplements may help support more restful nights
Plus: I share what personally helped me improve my sleep after struggling with it myself—along with a few underrated tips that go beyond the basics like "get a good mattress."
Whether you're a night owl, an early bird, or just feeling stuck in a sleep-deprived cycle, this episode will help you connect the dots between sleep, your habits, and your health—hopefully without adding overwhelm.
If you’d like additional content (podcasts, mini guide, etc.) on specific nutrients/foods that support good sleep, fill out my content request form here.
********
Helpful links:
To request a topic for a future episode, click here.
Follow me on Instagram @sproutoutloud
Subscribe to my e-newsletter here.
Website/blog: https://www.sproutoutloud.com/
Book a 1:1 Insurance-Covered Visit with me through Nourish here.
Studies mentioned in this podcast episode:
https://pmc.ncbi.nlm.nih.gov/articles/PMC2615460/
https://pmc.ncbi.nlm.nih.gov/articles/PMC3669080/
https://pmc.ncbi.nlm.nih.gov/articles/PMC7551988/#B4-nutrients-12-02835
https://www.frontiersin.org/journals/endocrinology/articles/10.3389/fendo.2022.876752/full
https://pubmed.ncbi.nlm.nih.gov/29510179/
https://pubmed.ncbi.nlm.nih.gov/9415946/
https://pmc.ncbi.nlm.nih.gov/articles/PMC7785053/
https://pmc.ncbi.nlm.nih.gov/articles/PMC2629403/
https://pmc.ncbi.nlm.nih.gov/articles/PMC8597978/
https://www.sciencedirect.com/science/article/pii/S2212877816301934
https://pubmed.ncbi.nlm.nih.gov/17308390/
https://pmc.ncbi.nlm.nih.gov/articles/PMC8143522/
https://pubmed.ncbi.nlm.nih.gov/30374942/
https://pmc.ncbi.nlm.nih.gov/articles/PMC5821259/
https://pmc.ncbi.nlm.nih.gov/articles/PMC6213712/
https://jcsm.aasm.org/doi/10.5664/jcsm.3170
********
Disclaimer: The information shared on The Sprout out Loud Podcast is for educational purposes only and is not intended to be a substitute for professional medical advice. Always consult with your healthcare provider before making changes to your diet or lifestyle.