About this episode
How do stress and sleep disruption stop fat loss? And what can you do to get your body working with you, not against you? I hear it all the time: you’re eating right, lifting weights, and doing cardio, yet the weight scale won’t budge. In this episode, I break down how chronic stress and poor sleep quietly sabotage fat loss by disrupting cortisol, insulin, hunger hormones, and metabolism. I also share the exact strategies I use to protect my sleep, calm stress, and keep my metabolism working with me instead of against me. What you’ll learn: (02:42) Why chronically elevated cortisol drives insulin resistance, belly fat, and steady weight gain over time. (04:32) How stress hormones increase cravings and rewire appetite toward sugary foods. (06:59) How short sleep disrupts leptin, ghrelin, and blood sugar control. (07:46) Why even one night of poor sleep can increase insulin resistance and slow metabolism. (09:22) How poor sleep disrupts growth hormone release and muscle repair. (11:27) Why eating protein first and pairing it with fiber stabilizes blood sugar and supports fat loss. (14:57) How meal timing and caffeine cutoffs directly impact cortisol and sleep quality. Love the podcast? Here’s what to do: Subscribe to the podcast. Leave a review. Text a screenshot to me at 813-565-2627 and wait for a personal reply because your voice is so important to me. Want to listen to the show completely ad-free? Go to http://subscribetojj.com Click “TRY FREE” and start your ad-free journey today! When you’re ready, enjoy the VIP experience for just $4.99 per month or $49.99 per year (save 17%!) Full show notes (including all links mentioned): https://jjvirgin.com/poorsleep Learn more about your ad choices. Visit megaphone.fm/adchoices