Last week’s online group coaching meeting, hosted by Dr. Tro’s Medical Weight Loss & Direct Primary Care, centered its discussion around the metabolic effects that stress and sleep have on glucose, insulin, weight gain, and circadian rhythm.

The more than 65 participants on last week’s Zoom call listened to Health Coaches Amy Eiges and Brian Wiley, and Dr. Tro Kalayjian gives practical advice and tips along with scientific studies relating to the week’s topics.

Dr. Tro started the call with his ‘Science Corner,’ talking about some interesting studies explaining how stress and sleep deprivation impact fasting, increase appetite and sweet cravings, and how they spike blood sugars and insulin, causing you to take in more energy.

Another study showed how acute stress increased weight gain due to unstable insulin and blood glucose.

Dr. Tro, Amy and Brian then talked about how to prepare defenses when having a stressful day or after a bad night’s sleep. These defenses include: meditation, buying yourself some time thru distraction, and using seltzer, herbal teas and decaf coffee to sip on slowly. Brian gave a few examples of some simple things you can do to wind down at night, such as the use of blue blockers, avoiding caffeine and alcohol before bed, and using earplugs.

As always, participants had the chance to ask questions (directly on the Zoom call, in advance via email, or through Zoom chat), and Amy, Brian and Dr. Tro took turns responding.

Participants can submit questions in advance to Questions will be responded to each week, and we will try to devote the third meeting of each month to specifically addressing questions we receive.

We heard great strategies from attendees on how they deal with stress and sleep issues. Participants talked about the ways in which they leverage fasting and use breathing and meditation techniques. There were also anecdotes shared about using replacement foods when it is difficult to restrict, and the therapeutic use of exercise and cold showers.

The takeaway: your health can suffer no matter how healthy your diet is if you are stressed or getting bad sleep.

The following studies were shared during the meeting:

If you’re interested in registering or learning more, please visit our Group Coaching page.

Article by Brian Wiley

Brian Wiley is a Certified Health Coach who struggled to lose weight for most of his life. He attempted most of the mainstream approaches, along with the standard advice to “eat, less move more.” This advice resulted in minimal short-term success, or no success at all. Brian then adopted a low-carb lifestyle in 2009, and succeeded in losing 100 pounds. He has maintained that weight loss ever since using a low-carb ketogenic IF lifestyle. "I see people every day, both in real life and on social media, struggling, going through the same cycles of unsuccessful dieting like I did. I want to serve as an example that this approach can be successful, is not a fad, and is a healthy long-term lifestyle solution." Brian is also an ACE certified personal trainer.