Week 3: The Sleep - Hormonal Control Key

Complementary Text:

Sleep is a non-negotiable metabolic regulator. The "glymphatic system" is most active during deep sleep, clearing neurotoxic waste products that accumulate in the brain during waking hours. Inadequate sleep directly elevates the hunger hormone ghrelin and suppresses the satiety hormone leptin, creating a physiological drive to overeat. Prioritizing sleep is not lazy; it's a strategic metabolic intervention.

References:

Xie, L., et al. (2013). Sleep Drives Metabolite Clearance from the Adult Brain. Science.

Spiegel, K., et al. (2004). Sleep Curtailment in Healthy Young Men Is Associated with Decreased Leptin Levels, Elevated Ghrelin Levels, and Increased Hunger and Appetite. Annals of Internal Medicine.