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A simple way to burn fat and lose weight
Chronic sleep deprivation can cause weight gain and health problems. SMPL72 provides essential minerals and amino acids for your daily health.
Chronic sleep deprivation can cause weight gain and health problems. SMPL72 provides essential minerals and amino acids for your daily health.
'Sleep is overrated.' Above that, the pale face of a girl in a trendy coffee shop. The kind of place where I had to shell out way too many euros for the most consumed drink in the world. Where an ordinary coffee bean is treated like a rare truffle, found that morning by an Italian hunter in a top-secret location.
Her wispy hair was pulled into a ponytail above eyebrows working like windshield wipers in a gale-force wind. Had she been hanging out at a festival for too long? Or just finished a grueling exam? As a mother, I would send her straight to bed. "Go get some sleep, honey." But she was serving coffee for 6 euros a pop, almost the price of my coffee delicieuse.
Many people think sleep is a waste of time. Yet it is one of the most important things you can do to stay healthy. In a 24-hour economy where you can buy a toilet brush in the middle of the night, that might be something to reflect on. Sleep is essential for resting and allowing your body and brain to function properly. And to stay healthy. Chronic sleep deprivation disrupts your body's systems and increases the risk of obesity.
Of course, nutrition is important, as is a healthy lifestyle, not consuming too many calories, and getting all the minerals a person needs. Exercising every day. A hundred million books have been written about that.
In this article, you will discover the consequences of sleep deprivation for your body weight. Because I am from SMPL, simple without vowels, basic things to improve your health. In other words: fundamental!
Sleeping little is associated with hard work and masculinity. And pills are supposed to keep you going? What a mindf*ck that is! Sleep is incredibly important for all your body's functions, chronic sleep deprivation increases the risk of obesity. Chronic sleep deprivation leads to a serious disruption of all kinds of processes in your body.
Not to mention that you look worse when you sleep less. And those effects can occur quickly. For a study by the Karolinska Institute in Stockholm, test subjects were photographed after having slept for 8 hours. Then, photos were taken again after they had been forced to stay awake for 31 hours. You can imagine that the people who saw the photos rated the latter group as less attractive. This is an extreme example, but the message is clear: when we sleep poorly, our health can be read on our faces.
Would I have dared to say that to the girl at the coffee shop?
As Westerners, we are sleeping less and less. Yet good sleep is important if you want to burn fat.
These are the differences when it comes to getting enough sleep:
"The hours before midnight count double," my mother used to say. And in a way, she was right. The process of learning and memory consolidation primarily takes place during the deep sleep at the beginning of the night. You experience your deepest sleep during the first ninety minutes. As the night progresses, the amount of deep sleep decreases. If you go to bed an hour or two late, you miss out on those first periods of deep sleep...
My mother was right.
Your mother probably was, too.
You might try to make up for a lack of sleep with a nap. Or at least, that’s what you think. Researchers have concluded that you cannot compensate for sleep deprivation with a nap. They put it quite simply: a nap won't fix a sleepless night.
This is according to research from the Sleep and Learning Lab at Michigan State University in the US. The researchers looked at cognitive deficits associated with sleep deprivation. "We found that short naps of thirty or sixty minutes showed no measurable effects," says lead researcher Kimberly Fenn.
Here is why. The deepest, most restorative sleep phase is slow-wave sleep (SWS). In this phase, brain waves have a high amplitude and low frequency. Your body is at its most relaxed, your muscles are loose, and your heart rate and breathing are at their slowest.
In this video you will learn more about the various sleep phases.
An hour less sleep per night also makes you more susceptible to illness. It’s strange that we never heard that throughout the entire COVID pandemic story... Your chances of living to a ripe old age are also lower. I’m not saying it, but a team of scientists at Stockholm University is.
Or do you sometimes try to "catch up" on sleep during the weekend? That’s not very healthy...
A study published in Current Biology suggests that people who get less sleep during the week tend to eat more in the evening, often leading to weight gain. Even if they eat less after a longer night of sleep on the weekend, they revert to their old patterns once the weekend is over. The researchers even found evidence that in people who are (too) sleep-deprived during the week and try to catch up on the weekend, insulin sensitivity decreases. This means your blood sugar levels rise, which can eventually lead to type 2 diabetes.
This is because the biological clock of those who sleep in on weekends gets thrown off. The alternation between short and long nights causes a kind of jet lag, which disrupts their rhythm and leads people to eat more during the week. According to researcher Ken Wright, it is best to aim for 'consistent 7-hour nights.' "Stick to a regular sleep schedule of about 7 hours. That might mean watching an hour less TV or spending less time on your mobile devices during the week, but that works best and is the healthiest approach," says Wright in a video from the University of Colorado Boulder.
A team of scientists from Stockholm University and the Karolinska Institute conducted a thirteen-year study of 38,000 Swedish residents. The results show that adults who sleep five hours or less per night have a significantly higher risk of premature death than those who get about six to seven hours of rest. According to the researchers, you can compensate for those lost hours: there appears to be no difference in health between those who sleep at least six hours every night and those who catch up on sleep over the weekend. "In any case, a good night's sleep influences longevity," says lead researcher Torbjörn Åkerstedt.
Not to mention the various chronic diseases that result from poor sleep. The suspicion that there is a link between poor and insufficient sleep and Alzheimer's disease has existed for a long time, but scientists now seem to be able to confirm it.
This new study, conducted by researchers at the Washington University School of Medicine in St. Louis, found that after just one night of poor sleep, your body produces more amyloid-beta. Amyloid-beta is a protein that can be linked to Alzheimer's disease.
After a week of poor sleep, the amount of 'tau' in the body also increases. Tau is another protein associated with Alzheimer's. Lead researcher Dr. David Holtzman states: “We have proven that poor sleep can be directly linked to higher levels of two proteins associated with Alzheimer's disease.” “We suspect that chronic poor sleep in middle age increases the risk of developing Alzheimer's disease later in life,” he adds.
Read the full research report here.
Chronic diseases, premature death. But what about losing weight and maintaining a healthy weight by sleeping well? Let me tell you. While you sleep, your body produces various hormones that influence your hunger levels and the fat-burning process.
The two hormones that play a major role in your hunger levels are ghrelin and leptin.
Ghrelin, the hunger hormone
The primary cause of weight gain due to sleep deprivation is the substance ghrelin. Ghrelin is a hormone produced by the stomach lining that signals to you that it is time to eat. It stimulates the appetite and causes the stomach to contract: you feel ravenous. If you have slept poorly, your body actually produces more of this. The result is predictable: you feel hungry all day long!
Conversely, you feel less hungry when you have slept well.
Leptin is the other substance that causes weight gain during sleep deprivation. It is a hormone that tells the brain towards the end of a meal: Stop. You. Have. Had. Enough.
A lack of leptin makes you keep on eating. Perhaps worst of all: with a leptin deficiency, you specifically crave fatty, protein-rich, sweet, and salty foods.
In other words, junk food.
To produce the right amount of leptin, you need sufficient sleep. This is because leptin is only produced in the adipose tissue during sleep. If you don't get enough sleep, your adipose tissue simply has less time to produce leptin. The body is ingeniously designed.
The effect of that excess ghrelin is further amplified by the production of cortisol, also known as the "stress hormone." In difficult situations, it prepares your body to fight or flee. Cortisol therefore provides extra stimulation to your brain to eat more. The result is that you feel extra hungry all day, without burning those extra calories.
The production of cortisol has another disadvantage: it counteracts the production of another hormone, growth hormone. Even though we have finished growing as adults, we cannot do without growth hormone. It regulates our metabolism by extracting energy from fat, building muscle tissue, and maintaining blood sugar levels. When you produce less growth hormone, you may gain weight or struggle to lose excess fat. Growth hormone gives our metabolism a boost, repairs tissue and cells, promotes bone density, and influences the functioning of the cardiovascular system.
The good news is that everyone produces growth hormone. This happens in the pituitary gland, a gland in the brain. Although we produce growth hormone throughout our lives, the amount decreases as we get older. Our lifestyle also plays an important role, and we are responsible for that ourselves.
Normally, your body produces insulin when your blood sugar is higher than average. This hormone allows your fat cells to absorb excess sugars, storing that extra energy as fat.
However, when you haven't slept enough, those fat cells become less sensitive to insulin. As a result, they store less sugar. Instead, some of that excess ends up in your organs, causing you to build up more unhealthy visceral fat. This makes you not only gain weight but also become less healthy.
Chronic sleep deprivation also changes the way your brain functions. This makes you less capable of making healthy choices and resisting unhealthy food.
Can you muster the willpower to do boring chores after a bad night's sleep? Probably not – research shows that sleep-deprived people often make significantly less sensible choices.
There is a neat neurological explanation for this. Your insular cortex is one of the brain regions that becomes significantly weakened after even just one night of sleep deprivation.
This happens to be the exact brain region that normally acts as a counterbalance to the amygdala, a highly emotional part of the brain that loves to eat a lot of tasty food.
In other words: when you don't get enough sleep, you are less able to control food cravings. In daily life, this quickly leads to concrete downsides.
Before you know it, that piece of chocolate has disappeared into your mouth.
A lack of sleep is disastrous for your insulin sensitivity. It can even contribute to the development of insulin resistance. Insulin sensitivity refers to how responsive your body's cells are to insulin.
Good insulin sensitivity ensures that our body's cells use blood glucose more effectively, which keeps blood sugar levels stable.
Poor insulin sensitivity can cause you to gain body fat more easily. If you have become insulin resistant, you have poor insulin sensitivity. This is a precursor to both weight gain and type 2 diabetes.
Still not convinced about the importance of a good night's sleep? In a small-scale study with 12 participantsthe effect of a good night's sleep on food intake was investigated. Participants who only got 4 hours of sleep per night ate an average of 22% more and saw their fat intake double compared to participants who slept 8 hours per night.
When your body's insulin levels drop, growth hormone can do its job more effectively. This actually allows you to lose weight while you sleep. You'll also find it easier to resist temptations during the day, and your motivation will increase.
Where to start? Your eating habits influence your sleep-wake cycle. Regular mealtimes support your circadian rhythm. Consistent eating times provide regularity for your biological clock, which keeps your metabolism in balance. Eating at different times with lots of snacks confuses your internal clock, which is detrimental to your metabolism. You're not a cow grazing in a field, are you? That’s what my mother used to say. I didn't like the comparison, but it was effective.
Take a look at your eating habits.
SMPL72 contains not only 72 minerals you need to keep all your body systems running, but it also includes 18 amino acids, which are important for sleep, and 5 vitamins. Straight from nature.
Not tinkered with in a laboratory.
We aren't saying you will lose weight from it. But you are giving your body what it needs on a daily basis.
You can shop for SMPL here. Want to know more about what SMPL72 is and what it does? Download our product guide.
And read the blog about how to easily detox your body every day, which is quite important in a toxic world.
Everything you want to know about SMPL72, enrollment, and how it works. Still have questions? We've got the answers.
This varies from person to person and depends primarily on your starting point. Fulvic acid supports the absorption and bioavailability of the minerals you already get through your diet or supplements. The faster your body responds to that improved availability, the sooner you will notice a difference. People with low mineral levels or higher requirements often experience changes sooner than those who are already well-nourished. Some users notice more clarity or a calmer energy level within a few days, while for others, it happens more gradually over a period of weeks. In SMPL72, the fulvic acid is naturally bound to 72 different minerals and trace elements. The most important thing is consistency: fulvic acid doesn't act as a quick stimulant, but as a daily absorption mechanism that builds its effect step by step.
People often get some minerals from various sources, but usually not enough. Furthermore, they are often poorly absorbed by the digestive system. It is important to realize that most supplements are synthetic, and in the case of minerals, they are essentially just rock. These contain large molecules that your body can barely absorb, if at all. We have previously written a blog post about the ins and outs of supplementation; feel free to check out our blog section. You might already be taking magnesium or zinc, but keep in mind that you are only taking one or two of the 60 minerals your body needs every day. When you think in terms of a complementary approach, you cannot simply pick one mineral out of the entire spectrum.
Fulvic acid is not an energy booster, nor is it a substance that provides an immediate effect on fatigue or concentration. What it does is something more fundamental: it supports the way your body absorbs and utilizes minerals. And that very point—the utilization of minerals—plays a bigger role for many people than they realize. Fatigue, "brain fog," and concentration issues often have multiple causes, but in orthomolecular practice, it is frequently observed that mineral metabolism and electrolyte balance are significant factors. Minerals are necessary for processes such as: - signal transmission in the nervous system - energy production in the mitochondria - oxygen transport - fluid balance in and around the cell - enzyme activity involved in focus, alertness, and metabolism If those minerals are insufficiently available at the cellular level, the body cannot perform these processes efficiently. Fulvic acid cannot solve that on its own, but it makes minerals chemically smaller, more soluble, and more accessible to the body. As a result, the minerals you ingest through food or supplements can be better utilized where they are needed. Many users experience a more stable energy level, greater clarity, or fewer fluctuations throughout the day. Not because fulvic acid provides a direct stimulant, but because minerals are able to do their job better. This is a fundamentally different mechanism than that of caffeine, stimulants, or "energy boosters." It remains important to emphasize: fulvic acid is not a treatment for fatigue or concentration issues. It merely supports the biological foundation upon which energy, clarity, and nerve function operate. What an individual notices from it naturally also depends on diet, hydration, lifestyle, and individual needs.
Fulvic acid has a very mild, almost neutral taste. Most people barely notice it when they add a few drops to a glass of water. Some describe it as having a very light mineral flavor, but you usually only notice it if you are really paying attention. SMPL72 is pure fulvic acid with no additives, which keeps the taste soft, clean, and subtle. You don't need to worry about a bitter, sharp, or "muddy" taste, which is common in impure or thick humic products.Most users find that it simply tastes like water with a very faint hint of minerality. This makes it easy to use every day, even for children or people who are sensitive to strong flavors. It is best to take SMPL fulvic acid in a glass of chlorine-free water. Fruit juice is also an option, but avoid hot drinks. It is very easy to use.
Add 7-10 drops daily to a glass of (chlorine-free) water (fruit juice is also an option, but avoid hot drinks). For children: 1 drop per 10 kg of body weight. Feel free to increase the dose during illness or intense physical exertion. For maximum absorption: take 30 minutes before a meal. For an energetic start to the day: take in the morning on an empty stomach. For recovery: take immediately after sports or physical exertion. SMPL72 is a powerful detox, so be sure to drink plenty of water. If you are pregnant or taking medication, build up the dose gradually and monitor how your body reacts. When in doubt, consult your doctor or midwife.
