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Today’s Health Upgrade
How sleep can cut calories
Arnold Q&A
Weekend challenge
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The 270-Calorie Sleep Trick
An extra hour in bed can do more than just help your mind -- it can also improve your body.
Researchers found that prioritizing sleep helps you eat less significantly food. When participants improved their sleep from 6.5 hours per night to 7.5 hours per night, they ended up eating 270 fewer calories per day. To be clear: emphasizing more sleep was the only change that was made. The participants didn't add supplements, change their exercise, adjust their diet, or get any new dietary advice.
A lack of quality sleep is linked to weight gain because of the way sleep deprivation disrupts the brain chemicals that influence hunger. When you don't get enough sleep, you're more likely to feel hungrier, have more trouble feeling satisfied when you eat, and crave more caloric foods (think sugar and fat).
If sleep is problematic for you, start slowly. Try going to bed 15 minutes earlier and waking up 15 minutes later. Once you master that habit, try sleeping 30 minutes earlier and waking up 30 minutes later. In no time, you'll be getting the extra hour you need to feel your best.
Arnold Q&A
This week, we're giving you an inside look at The Pump app. In addition to workouts, articles, and motivation, Arnold interacts with the community to provide support and answer questions. Here are few answers from his Q&A with the community. (The Pump is currently closed, but if you want access when it opens for new members, click here to join the waitlist).
Weekend Challenge
Every week, we provide you with a different challenge. Some are designed to push you physically, others mentally, and recently we've had you focus on doing things for others. Each challenge typically takes you outside your comfort zone and requires work.
But, we can’t just work -- we also have to celebrate. This weekend, write down three things you’re proud of since you joined us. And take the time to appreciate your accomplishments. If you feel like sharing, let me hear about it on Twitter or Instagram.
As always, thanks for being a part of our village. We hope you all have a great weekend!
