All sleep & weight writing from the Calow Journal, sorted newest first. Practical, source-backed, and free from crash-diet drama.
Alcohol does not help you sleep, it knocks you out and breaks the rest. The real cost: deep sleep loss, REM suppression, blunted recovery, and the calorie spillover that explains why even 'moderate' drinkers struggle to lose weight.
Sleep deprivation reduces muscle protein synthesis, recovery, and strength performance. The science of why sleep is the most underrated training variable, and the targets that protect your gains.
Night-shift workers gain weight on the same calorie intake as day workers. The reason is circadian, not behavioral. Here is the mechanism and the practical playbook for shift weeks.
A bedroom at 18 to 19C improves sleep quality and activates brown fat enough to nudge metabolism. The science of cool sleep and the practical setup that gets you there.
Two nights of 4-hour sleep drops leptin 18% and raises ghrelin 28%. Here is what those hormones actually do, why cravings spike for specific foods, and how to reset them.
Eating close to bedtime does not directly cause weight gain, but it consistently lowers sleep quality through reflux, core temperature, and disrupted glucose. Here is the practical timing window.
Caffeine has a 5 to 6 hour half-life, so a 3 PM coffee leaves you with a quarter of the dose at midnight. Here is the science of the cutoff time, and how to set yours.
Short sleep raises calorie intake by 250 to 385 kcal a day, breaks the leptin to ghrelin ratio, and stalls fat loss even at the same calorie target. Here is what the trials actually show.
