In this episode, we’re talking about one of the most overlooked tools in your fat-loss journey: sleep.

Yes, that thing we all know we need more of but somehow keep sacrificing for one more scroll, one more email, one more episode.

If you’ve been doing “all the right things” with food and movement but your results have stalled—or if you’re waking up exhausted, craving sugar, and snapping at everyone around you—this episode is for you.

What We Cover:

• Why poor sleep makes fat loss feel harder than it needs to be
• How sleep deprivation hijacks your brain and hormones
• Ghrelin and leptin—your hunger hormones on a wild ride
• Why sleep is especially important in perimenopause and menopause
• The link between tired days, low movement, and fat storage
• Natural sleep aids that actually help
• Realistic strategies to improve sleep quality, even with kids and chaos

Expert Insights & References

• Precision Nutrition – Sleep, Stress & Recovery course https://www.precisionnutrition.com/ssr
• Huberman Lab – How to Improve Your Sleep
• Circadian rhythm and NSDR tools

https://www.youtube.com/watch?v=nm1TxQj9IsQ

• Dr. Stacey Sims – Women Are Not Small Men

Sleep, cortisol, and menopause

https://www.drstacysims.com/

• NSDR (Non-Sleep Deep Rest) Resources
• Great if you can’t nap but need recovery:
  • 10-minute NSDR by Madefor
  • 20-minute Yoga Nidra by Ally Boothroyd
  • Huberman NSDR Protocol Guide
• Dr. Kimberly Truong, MD, MPH – Sleep & Body Composition
• Hormonal and metabolic consequences of poor sleep

https://www.forhers.com/blog/sleep-and-weight-gain

• James Smith Podcast – Sleep, Sex & Rest

https://jamessmith.podbean.com/

Supplements Mentioned:

• Passionflower
• Ashwagandha
• L-theanine + GABA
• Magnesium glycinate
• Chamomile
• A note on melatonin: may be useful short-term, but speak to your doctor before using regularly.

These supplements are supportive tools—not a replacement for solid habits like consistent bedtimes, less screen time, and a calming wind-down routine.

If this episode helped you make sense of your own sleep struggles, please share it with a friend or tag me on Instagram. Let’s normalize the reality that fat loss over 35 requires more than just “eat less, move more”—it requires rest, recovery, and consistency too.

REFERENCED PODCAST EPISODE: BEATING BELLY FAT AFTER 35: https://podcasts.apple.com/za/podcast/she-aint-heavy-podcast/id1803079814?i=1000703025693

OR

https://open.spotify.com/episode/5gCQOl5Stvy2W8aqYhwrS3?si=rKYGVyyGRmqBC5ptaWxOOw