How to Stop Eating Mindlessly (Sleep Deprivation and Munching)

How to Stop Eating Mindlessly (Sleep Deprivation and Munching)

How to Stop Eating Mindlessly (Sleep Deprivation and Munching)

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so maybe you were a little sleep-deprived then you came home and you raided the fridge and you raided the pantry right and you’re starting to think wait a minute I’m I’ve got more self-control than this why am i raiding the pantry all of a sudden why am i I just buried in the fridge and it feels like it’s invasion of the Body Snatchers right well sleep deprivation does a lot of things when it comes down to why we crave certain things but it’s more than just craving it’s ultimately the satisfaction we get out of eating those things when we’re two sleep-deprived state and most people will tell you well just get more sleep or most self-help things are just gonna say okay well let’s give you ways to get more sleep well what if you have a new kid in the house a new baby or what if for whatever reason you’re battling insomnia and you just can’t sleep okay easier said than done right it’s nice to be able to just say okay we’ll get more sleep well what if you legitimate lis cannot get more sleep then you need a way to combat the cravings and in order to combat those cravings you have to understand the physiology of what’s actually going on when you’re sleep-deprived because it’s not just about simple cravings there’s interesting things happening inside your brain that are making you get more satisfaction out of those higher fat foods it’s really wild and there are legit ways that we can combat that now before I get started make sure you go ahead and hit that red subscribe button you’re never going to want to miss the videos we pump out all right almost every single day were put out a video at 7:30 a.m. Pacific time go go ahead and hit that subscribe button and then hit that little Bell icon to turn on notifications alright so this first study I want to reference is what this whole piece of content is built around it was published in the journal sleep okay and it took a look at 14 individuals men and women and it had them go into a sleep clinic on two separate occasions for four nights each time okay so one time it had them go ahead and sleep for seven and a half hours the other time they only slept for a little over four hours and they wanted to measure what overall would happen to their appetite what happens with how many calories they consume so throughout this whole protocol they had both groups eat the same amount of food at the same intervals at 9:00 a.m. 2:00 p.m. and 7:00 p.m. so there was no variables there no variables in what time they eat and what they okay it was just pretty simple but then on the fourth night what they did is they them they gave them a bunch of snacks or they gave them access to a bunch of snacks in both groups because they wanted to see okay when they’re sleep-deprived do they snack more and boy did they they found that the group that was sleep deprived ate 300 calories more per day okay that’s really extreme may not sound like much but 300 calories for essentially five days is gonna put on a pound of fat okay that’s intense so 300 more calories now when we start diving into why this happens we get a full understanding of what we can do to sort of correct it see it all has to do with endocannabinoid receptors now if you’ve ever heard of the munchies before it’s along the same lines now because this is YouTube I can’t really talk about what causes them munchies but those of you that know what I’m talking about with the munchies you know what I’m talking about with the munchies okay so when you get the munchies you’re getting more pleasure out of food period and all has to do with a specific endocannabinoid known as 2ag okay so this 2ag is an endocannabinoid that makes it so that we get this insanely heightened pleasure out of particularly fat and salt so it’s literally when you’re sleep-deprived triggering the same exact thing in your brain the exact same thing in your brain as when you have the munchies so it’s almost like an uncontrollable urge simply because you’re getting more reward so it’s less about the urge and the craving and it’s more about getting such a heightened reward food tastes and feels so good when you’re sleep-deprived that you just go back for more it’s a simple Pavlovian stimulus response at that point so how do we combat this and and how much does it actually increase well with this study they found that those that were well-rested had levels of 2ag that would kind of rise in the morning and then trickle off throughout the course of the day okay so it’s normal to have a little bit of this that’s of course why we feel like food is pleasurable but they found the group that was sleep-deprived had 33% higher levels of 2ag so that means food tasted 33% better and not only did it spike in the morning it stayed elevated all the way through till 9:00 p.m. so their levels were not just 33% elevated they were 33% elevated throughout the entire day so imagine if you’re going a period of without sleeping food starts to just feel really really good it’s pretty wild so how do we fix this the first way that we can address this is by looking at another means in which we get satisfaction and that’s dopamine ok dopamine is our reward system if we eat something we get a spike in dopamine it makes us feel good now although dopamine acts upon a different signaling system than endocannabinoid receptors we still have to pay attention to it now foods that are high in something known as tyrosine will help support dopamine levels because tyrosine helps support what is called l-dopa and l-dopa is the building block of dopamine so if we can eat foods that are high in tyrosine we can potentially get more dopamine which we are usually deficient in when we’re sleep-deprived so high quality beef and high quality chicken are honestly buy the best sources of tyrosine I can tell you to go take a tyrosine supplement but it’s somewhat like non bioavailable and it’s better just to get it from food so high quality meat but that’s not always what you crave when you’re sleep-deprived but you can beat it to the punch by doing that the next thing believe it or not is to eat sweet things this sounds so weird now this isn’t something that you want to use all the time you’re literally building a crutch here well I shouldn’t say literally you’re not building a crutch but you’re using a crutch right like you’re making a crutch for yourself by having sweet things now not sugar because if you have sugar then you’re gonna trigger another addiction pathway we don’t want that we don’t want to establish another addiction pathway but this is the perfect time to be taking advantage of using stevia using monk fruit using erythritol using things like that because it’s gonna spike the dopamine surge it’s gonna spike that stopa mean so you’re gonna have a surge of it so it’s gonna make it so you’re not really wanting to eat quite as much because at least your cravings and your dopamine levels are satisfied so you’re not having to act upon those endocannabinoid receptors this is a perfect time to utilize LeConte oh so like if you wanted to make like a ginger drink or something like that where you just take a little bit of ginger a little bit of water and a couple squirts of LeConte oh a monk fruit I mean honestly it’s gonna be the best way and if you guys want just for the heck of it there is a link down below in the description so you can get your hands on some LeConte o or you could just make some low fat cookies with it or something like that so you don’t have the sugar but you’re still getting the sweet response ok so highly recommend checking them out just because they’re clean and they use the right ingredients but also if you use their liquid monk fruit you can just add that to just about anything like I use the lemon one all the time add it to my water basically have a sweet lemon water and ultimately make a lemonade so pretty darn cool stuff and super inexpensive so go ahead and check them out in the description there’s a link down below after you finish up this video huge shout out to them and hopefully you check them out so the other thing that you want to do is you want to get salt in the equation now remember how I told you and we’re talking about these you know cannabinoid receptors and this to AG they get acted upon by fat and they get acted upon by salt so if we can beat everything to the punch by having a lot of salt then we actually satisfy that whole system without ever having to do the damage of eating high-calorie fats I’m not anti fat you guys know me alright but it’s a lot easier to overdo calories from fat and then it has to do calories from salt right so I’d rather you satisfy yourself with the salt then satisfy yourself with the fat and we’re working upon the same system there so salt salt salt and you’re not gonna crave that fat as much especially when you’re sleep-deprived because it is working upon what’s called the NAC portion of the brain I’m not gonna go into exquisite detail here but basically we have a gustatory nerve response that happens with salt satisfies the cb1 receptor in a portion of your brain through a different pathway – long story short salt will kill those cravings and make it so you’re not getting as much of a heightened reward system from the fat the next thing you have to pay attention to is the inverse leptin response so there’s two AG that’s making it so that food feels really good is usually elevated when leptin levels are low so if we can get a leptin levels high then we can actually bring down to a G now how do we get leptin levels higher well leptin is kind of known as the cheat meal hormone right when you have a cheat meal leptin goes up so it’s like it would make sense right when you eat junk food you’re having a cheat meal and it’s bringing leptin up which is satisfying the to AG system bringing that down so of course we would want to have a cheat meal but you can actually bring down to a G by having a small amount of carbs so if you’re someone that’s doing keto or intermittent fasting allocate your carbohydrate intake to the end of the day when to AG would be the highest and you put yourself in a great spot to actually bring leptin up and therefore bring to AG down so a small amount of carbs no more than like 20 but have them consolidated there so leptin levels slightly go up there have less likelihood of getting the pleasurable response from the high fat foods lastly as crazy as it sounds if you are sleep-deprived remember this is only a protocol if you’re sleep-deprived keep the fats a little bit lower okay we have found now that there are cb1 receptors in our gut which means that fat and specifically fat not only triggers the brain but it triggers in the brain from the gut so we have CB receptors in the portion of our small intestine so when we fat they are getting excited themselves like down in our gut it’s getting excited and it’s activating the same pleasure system so if we reduce the fat then we don’t have that pleasure system being activated and food doesn’t taste as good I guess you could say you want food when you’re sleep-deprived to not feel as rewarding okay and by doing that you end up making your life a lot easier so in order to do that you add a lot of salt you reduce your fat you add a small amount of carbohydrates you add the right kinds of proteins and overeating on the proteins with a lot of salt and you really do solve the issue and then when your sleep pattern does get back on track you can slowly wean off of this protocol this is just a simple way to make it so the munchies don’t take over your life and you don’t find yourself mindlessly just diving into the pantry or diving into the fridge so as always make sure you keeping it locked in here in this channel and honestly if you do want to get a good price in the canto you’re gonna get it a lot cheaper by using it down in the description then you would at the grocery store so as always I’ll see you in the next video

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How to Stop Eating Mindlessly (Sleep Deprivation and Munching)

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How to Stop Eating Mindlessly (Sleep Deprivation and Munching) – Thomas DeLauer

Study – Sleep

Published in the journal Sleep, researchers had 14 men and women spend two four-day sessions in a clinical research center

They compared 4 nights of normal (8.5 h) vs restricted sleep (4.5 h) and examined the 24-h profiles of circulating concentrations of the endocannabinoid 2-arachidonoylglycerol (2-AG)

During each stay, participants ate identical meals at 9 AM, 2 PM, and 7 PM

Researchers found that when sleep-deprived, volunteers had higher and more persistent levels of endocannabinoid 2-AG

In well-rested volunteers, levels of 2-AG rose in the morning, peaked around midday, and declined again

But in the sleep-deprived, levels rose 33% higher, peaked at 2pm, and remained high until 9pm

Nucleus Accumbens

Increased activity in the NAc is correlated with the presence of a sodium appetite

Sodium depletion alters how the nervous system, including structures within the mesolimbic dopamine system, processes the taste of salt

Sodium deficiency reduces gustatory nerve responses to salt – Neurons within the NST, which receives afferent information from the gustatory nerves, also exhibit altered firing patterns to the taste of salt during deficiency

Expression of CB1 in the NAc is low, manipulation of CB1 signaling within the NAc triggers robust emotional/motivational alterations

CB1-expressing neurons in the NAc, although sparse, appear to be critical for emotional and motivational responses

Negative Control of Leptin

Leptin levels are negatively correlated with 2AG – as leptin rises, 2AG declines

Fatty Foods

PNAS

Fatty food activates CB1 receptors in part of the upper intestine, the jejunum

Researchers found that it was only fat – not sugar or protein-laden liquids – that activated gut CB1 receptors

Also found that when they blocked CB1 receptors with a drug, rats lost interest in eating additional fat (but not other types of food)

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