Stress and Poor Sleep Are Blocking Your Weight Loss Goals

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.

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Full show notes (including all links mentioned): https://jjvirgin.com/poorsleep

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