5-step sleep reset could promote healthy weight loss, nutritionist says
One weekly routine could help foster better sleep and promote healthy weight loss, according to a New Jersey-based registered dietitian.Erin Palinski-Wade, who is also a certified diabetes care specialist and author of "The Sleepdemic Solution," shared her "seven-day reset" in an interview with Fox News Digital.The reset combines sleep, nutrition and lifestyle strategies into a five-part system represented by the acronym SLEEP.SKIPPING SLEEP MAY PACK ON POUNDS FASTER THAN YOU THINK, NEW STUDY FINDSIn a test panel conducted in connection with her seven-day program, Palinski-Wade said participants reported improvements in sleep, blood sugar and weight.Experts recommend consulting a healthcare professional for individualized guidance before making significant changes to diet, sleep or lifestyle habits, particularly for those with underlying health conditions.POPULAR WEIGHT-LOSS DRUGS MAY HELP PROTECT AGAINST A DEADLY DISEASE, DOCTOR SAYSPalinski-Wade emphasized that results varied among participants with different sleep challenges. The panel included shift workers, mothers and people with long-term insomnia.Despite those differences, within the first two to three days, the expert said people "across the board" reported falling asleep faster, getting higher-quality sleep and feeling more rested the next day.Panelists with pre-existing insulin resistance or type 2 diabetes also reported improvements in blood sugar levels, Palinski-Wade said."Once they were resting better and those stress hormones were reduced, and the body was getting the rest it needed, we were seeing better balanced blood sugar throughout the day," she noted.Participants also reported improvements in hunger and satiety.DOCTORS SAY 8 FORGOTTEN HABITS COULD HELP FIGHT STRESS, OBESITY AND CHRONIC DISEASE"They weren't having those cravings, especially in the evening, especially those sugar cravings," Palinski-Wade said.
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One weekly routine could help foster better sleep and promote healthy weight loss, according to a New Jersey-based registered dietitian.Erin Palinski-Wade, who is also a certified diabetes care specialist and author of "The Sleepdemic Solution," shared her "seven-day reset" in an interview with Fox News Digital.The reset combines sleep, nutrition and lifestyle strategies into a five-part system represented by the acronym SLEEP.SKIPPING SLEEP MAY PACK ON POUNDS FASTER THAN YOU THINK, NEW STUDY FINDSIn a test panel conducted in connection with her seven-day program, Palinski-Wade said participants reported improvements in sleep, blood sugar and weight.Experts recommend consulting a healthcare professional for individualized guidance before making significant changes to diet, sleep or lifestyle habits, particularly for those with underlying health conditions.POPULAR WEIGHT-LOSS DRUGS MAY HELP PROTECT AGAINST A DEADLY DISEASE, DOCTOR SAYSPalinski-Wade emphasized that results varied among participants with different sleep challenges. The panel included shift workers, mothers and people with long-term insomnia.Despite those differences, within the first two to three days, the expert said people "across the board" reported falling asleep faster, getting higher-quality sleep and feeling more rested the next day.Panelists with pre-existing insulin resistance or type 2 diabetes also reported improvements in blood sugar levels, Palinski-Wade said."Once they were resting better and those stress hormones were reduced, and the body was getting the rest it needed, we were seeing better balanced blood sugar throughout the day," she noted.Participants also reported improvements in hunger and satiety.DOCTORS SAY 8 FORGOTTEN HABITS COULD HELP FIGHT STRESS, OBESITY AND CHRONIC DISEASE"They weren't having those cravings, especially in the evening, especially those sugar cravings," Palinski-Wade said. "When they were eating, they were feeling more satisfied.""I had a few test panel members who lost as much as seven pounds in the first seven days," she said, noting that some of the loss was water weight.Participants reported reductions in weight and waist circumference and improvements in blood sugar, sleep and next-day energy.Below, Palinski-Wade breaks down the five components of the SLEEP system.Setting a rhythm involves timing meals consistently to help improve sleep. This means avoiding skipped meals, which can lead to blood sugar fluctuations throughout the day, Palinski-Wade said.CLICK HERE FOR MORE HEALTH STORIES"We want to be fueling our body all throughout the day so that our body is expecting to sleep in the evening," she said.Skipping meals and consuming excess food and calories in the evening tells the body that it's time to burn energy, which is not going to be conducive to sleep, according to the expert.Exposure to sunlight within the first hour of waking can help set the body’s circadian rhythm, Palinski-Wade noted."When your body gets that natural light, whether you go outside or put your desk by the window, that's helping your body get more in tune with that rhythm where you're awake," she said.In the evening, Palinski-Wade recommends dimming the lights and avoiding electronics and bright overhead lighting, which helps the body wind down and prepare for restful sleep.Eating with intention means choosing meals and snacks with nutrients that support healthy sleep, according to Palinski-Wade.CLICK HERE TO SIGN UP FOR OUR HEALTH NEWSLETTER"Whether it's serotonin and tryptophan, anti-inflammatory nutrients, we want to make sure that we're eating with intention, so we're giving our body the building blocks it needs to create sleep in the evening," she said.Palinski-Wade recommends combining lean protein, healthy fats and fiber to help keep blood sugar steady throughout the day and support better sleep.Powering down involves creating a consistent nighttime routine, including limiting electronics and caffeine and maintaining regular sleep and wake times, according to Palinski-Wade."That also applies to having a set bedtime and a set wake time ...
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- One weekly routine could help foster better sleep and promote healthy weight loss, according to a New Jersey-based registered dietitian.Erin Palinski-Wade, who is also a certified diabetes care specialist and author of "The Sleepdemic Solution," shared her "seven-day reset" in an interview with Fox News Digital.The reset combines sleep, nutrition and lifestyle strategies into a five-part system represented by the acronym SLEEP.SKIPPING SLEEP MAY PACK ON POUNDS FASTER THAN YOU THINK, NEW STUDY FINDSIn a test panel conducted in connection with her seven-day program, Palinski-Wade said participants reported improvements in sleep, blood sugar and weight.Experts recommend consulting a healthcare professional for individualized guidance before making significant changes to diet, sleep or lifestyle habits, particularly for those with underlying health conditions.POPULAR WEIGHT-LOSS DRUGS MAY HELP PROTECT AGAINST A DEADLY DISEASE, DOCTOR SAYSPalinski-Wade emphasized that results varied among participants with different sleep challenges. The panel included shift workers, mothers and people with long-term insomnia.Despite those differences, within the first two to three days, the expert said people "across the board" reported falling asleep faster, getting higher-quality sleep and feeling more rested the next day.Panelists with pre-existing insulin resistance or type 2 diabetes also reported improvements in blood sugar levels, Palinski-Wade said."Once they were resting better and those stress hormones were reduced, and the body was getting the rest it needed, we were seeing better balanced blood sugar throughout the day," she noted.Participants also reported improvements in hunger and satiety.DOCTORS SAY 8 FORGOTTEN HABITS COULD HELP FIGHT STRESS, OBESITY AND CHRONIC DISEASE"They weren't having those cravings, especially in the evening, especially those sugar cravings," Palinski-Wade said.
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5-step sleep reset could promote healthy weight loss, nutritionist says
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