How do stress and sleep disruption stop fat loss? And what can you do to get your body working with you, not against you?

I hear it all the time: you’re eating right, lifting weights, and doing cardio, yet the weight scale won’t budge. In this episode, I break down how chronic stress and poor sleep quietly sabotage fat loss by disrupting cortisol, insulin, hunger hormones, and metabolism. I also share the exact strategies I use to protect my sleep, calm stress, and keep my metabolism working with me instead of against me.

What you’ll learn:

(02:42) Why chronically elevated cortisol drives insulin resistance, belly fat, and steady weight gain over time.

(04:32) How stress hormones increase cravings and rewire appetite toward sugary foods.

(06:59) How short sleep disrupts leptin, ghrelin, and blood sugar control.

(07:46) Why even one night of poor sleep can increase insulin resistance and slow metabolism.

(09:22) How poor sleep disrupts growth hormone release and muscle repair.

(11:27) Why eating protein first and pairing it with fiber stabilizes blood sugar and supports fat loss.

(14:57) How meal timing and caffeine cutoffs directly impact cortisol and sleep quality.

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Full show notes (including all links mentioned): https://jjvirgin.com/poorsleep

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