The Hidden Link Between Sleep & Weight Gain

Nov 4, 2025

Explore how cortisol and melatonin collaborate to regulate sleep and cravings, contradicting the belief that cortisol is merely a stress hormone. Discover the impact of light and darkness on your body’s biological clock, affecting everything from metabolism to energy levels. Learn actionable habits to reset your circadian rhythm, like morning light exposure and limiting screens at night. Plus, find out how small daily changes can improve your sleep, hormone balance, and overall health.

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INSIGHT

Light Is The Master Clock Signal

Light exposure through your eyes is the primary signal that sets your master circadian clock each day.
Peripheral organs use that brain clock and daily behaviors to decide when to be active or rest.

INSIGHT

Cortisol's Daily Job

Cortisol follows a daily rhythm: it rises in the morning to energize you and falls at night to allow sleep.
Proper cortisol timing supports inflammation control and morning functionality.

INSIGHT

Stress Elevates Glucose Without Fighting

Chronic high or dysregulated cortisol raises blood sugar and mimics 'fight or flight' glucose demands.
Modern stressors trigger glucose spikes even without physical threats, fueling metabolic issues.

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If you've been feeling wired at night, reaching for sugar, and noticing extra weight settling around your middle, let's talk about why. In this episode, I'm diving into how cortisol, melatonin, and your circadian rhythm work behind the scenes to manage your sleep, mood, cravings, metabolism and what happens when that rhythm falls out of sync.

Most people think cortisol is only the stress hormone and melatonin is only for sleep, but they actually work together in a daily rhythm that depends on light and darkness. When that rhythm gets off track, your sleep suffers, your blood sugar fluctuates, and your energy dips.

I explain what that looks like in real life and how to bring it back into balance with simple, free habits. No supplements, no gadgets, just a better understanding of when your body expects light and when it expects rest.

Once you get that rhythm right, your sleep, metabolism, and hormones start working together again, exactly how they're meant to.

What's Discussed:

(00:00) Why Your Sleep, Weight, and Energy Feel Off
(01:10) How Light and Darkness Control More Than Just Your Sleep
(02:50) Cortisol Is NOT The Villain You Think
(05:31) What Melatonin Does Beyond Sleep
(11:55) Evening Routines That Make or Break Your Hormones
(17:59) How Small Daily Habits Can Reset Everything

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✍️ FREE GUIDES:

Hormones 101 Cheat Sheet: https://drcarriejones.kit.com/hormones101
The Perimenopause & Menopause Labs Test Checklist: https://drcarriejones.kit.com/labtestchecklist
The Symptoms of The Perimenopausal Transition (WTF…) Ebook: https://drcarriejones.kit.com/perimenopausesymptom
Which Stage of Perimenopause Am I In? Ebook: https://drcarriejones.kit.com/stagesofperimenopause

LETS CONNECT:

Dr. Carrie Jones:

Website: www.drcarriejones.com

Newsletter:https://drcarriejones.kit.com/newsletter IG: @dr.carriejones

TikTok: @drcarriejones Youtube: https://www.youtube.com/@drcarriejones

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