Sleep Restriction Increases Hunger

What if I told you there was a pill that could improve your memory and productivity? The same pill has been shown to increase muscle mass and decrease body fat. It has even been shown to improve  mood and decrease anxiety. Would you be interested in this supplement? Well guess what, it is free! We can take the supplement every single night, but most of us don’t. The supplement I am referring to is sleep.

Losing weight and getting in shape is very challenging for the everyday person, especially in America where work comes first and sleep comes second. We are encouraged to burn the midnight oil and told that that sleep is for the weak. Unfortunately, this couldn’t be further from the truth. According to Matthew Walker, a sleep neuroscientist and author of Why We Sleep,  “the shorter your sleep, the shorter your life. The leading causes of disease and death in developed nations—diseases that are crippling health-care systems, such as heart disease, obesity, dementia, diabetes, and cancer—all have recognized causal links to a lack of sleep.”

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Reduce Stress Levels By Blocking Blue Light At Night

In 1879, Thomas Edison invented the electric light bulb. For the first time in history, humans were no longer confined to the earth’s natural dark and light cycle. We became the masters of our domain, but it hasn’t been without consequences. The CDC reports, 35% of Americans are not getting the recommended sleep of seven hours per night. “As a nation we are not getting enough sleep,” said Wayne Giles, M.D., director of CDC’s Division of Population Health.

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Time Restricted Eating: Lose Weight & Improve Sleep

In America, obesity has reached epidemic levels. At the time of writing, The Centers for Disease Control reports that 37.9% of Americans are obese and 70.7% are overweight! The majority of unhealthy people are metabolically broken. They sleep too little, eat too much, and stress themselves too much.The over consumption of sugar, fat, and processed food have played their role. But I believe a dysfunctional circadian rhythm is at the root of these problems. If we can fix our circadian rhythm, then we can get one step closer to solving the problem.

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Time Restricted Eating: Reduce Your Eating Window To Lose Weight

In my five years as a personal trainer I am often asked, “Erik, what is the best way to lose weight?” When I first started training clients I recommend a low carb, gluten free diet due to my own success and research on it. The research convinced me that carbohydrates were the culprit and that if you kept them low you would lose weight. I followed this approach for the first couple years of my career. But as I became more experienced with research, I started to realize that my advice wasn’t right for everyone. I experimented more and found numerous diets could obtain similar results.

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Sleeping Less Than 6 Hours Increases Processed Food Consumption

Recent research has shown a correlation between a lack of sleep with increased consumption of sugary, caffeinated beverages (1). In the study, they analyzed data from 18,799 adults who self reported sleep duration’s and completed two 24 hour dietary recalls. Out of the 18,799 adults, 13% slept five hours or less. The group of people who slept five hours or less had a 21% increased in sugary caffeinated beverages. I believe a lack of sleep rewires our brain and makes us crave processed foods. But does research support this theory?

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