App Tutorial: Lesson 6

Sleep & Digestion


Are you eating well and exercising but still not losing weight? We see this issue every so often with our clients, and 9 times out of 10 sleep is the issue. Just an hour or two here and there makes a big impact on our health, our cognition, and our waistline.

Sleep is not a bank account - you can’t credit and debit it.

It’s not a “nice-to-have” and it’s not a waste of time or sign of weakness.

Okay...but how bad is it reallyyyyy if I don’t get enough sleep?

  • Poor sleep means lower testosterone and higher cortisol levels.

  • Poor sleep means poor recovery. The biggest release of growth hormone happens when you sleep. If you want to get stronger and faster, make sure you’re getting plenty of sleep.

  • Poor sleep means you age poorly.

  • Poor sleep impairs insulin sensitivity. Want to become diabetic overnight? Just sleep poorly. A night of poor or missed sleep can make one as insulin resistant as a type 2 diabetic.

  • Poor sleep increases gut permeability. Increased intestinal permeability itself impairs insulin sensitivity while increasing our reactivity to certain foods.

  • Poor sleep prevents a thorough flush of toxins from the brain. It also increases systemic inflammation, which is the common denominator of all modern degenerative diseases, such as dementia and Alzheimer's.

  • Poor sleep impairs immune function. Even short bouts of sleep loss increase our likelihood of infections.

  • Poor sleep alters anabolic hormones. Want to lose muscle and gain fat? Don't sleep.

  • Poor sleep causes cravings. Sleep deprivation is a stress, and when a stress becomes chronic, one of the first adaptive mechanisms our bodies shift toward to deal with the stress is to seek out any food, but particularly highly processed foods.

  • Poor sleep causes cognitive impairment and decline.

  • We talk about supplements you can find at your grocery store that can help with sleep in our next email.



Why do we prescribe 1+ cups of veggies at each meal?

Vegetables are important because they keep the conveyor belt of your digestive tract moving at the right pace; too slow and you’ll feel heavy and backed up; too quick and your body might not absorb nutrients.

For our clients who have trouble gaining weight, the problem is often that they aren’t eating enough vegetables!


Alright we said it! Poop!


Poop is a great indicator of how much your body does or doesn’t like particular foods.

Everyone’s poop stinks, but if it’s offensively stinky or not coming out like it should (refer to the lovely infographic), that’s a sign you’re eating something you probably shouldn’t.

Food Sensitivities & Allergies

Have food allergies/sensitivities? Not sure?

Symptoms aren’t limited to a stomach ache or sneezing, but can also manifest as bloating, fatigue, headaches, mood swings, anxiety, acne and other skin issues such as eczema.

If you experience any of these problems, pay attention to the foods you ate.