23. Negative affects of prolonged calorie deficits, the best after dinner treats, how to improve quality of sleep and how to gain weight when it's hard to eat more food

In this episode we kick off talking about the huge downsides to being in a calorie deficit for a prolonged period. Sometimes this even happens without you even realising. The real marker is, if you're not losing bodyfat, then you're not in a calorie deficit. It might not actually be to do with you're eating because you're body likes to adapt and change over time! Then we get into the three listener questions for this episode. First we talk about the best options for post dinner snacking, and some potential reasons why you're searching for something to eat after already eating dinner. Second question was about struggles with sleep, both getting to sleep and staying asleep through the night. We talk through strategies you can use to make sure you're able to better get to sleep. Then things to consider that could be waking you up through the night. Finally we close out with talking about gaining weight and building muscle. We talk through the three key areas to focus on when you're looking to gain weight and build muscle, and how to overcome the common challenges that come with trying to eat more food. (00:00) The Challenge of Prolonged Calorie Deficits (05:28) The Impact of Building Muscle on Metabolism (17:04) Finding Healthier Alternatives to Chocolate as a Post-Dinner Snack (38:06) Gradually Adjusting Bedtime to Improve Sleep Quality (53:20) Gaining Weight: Consistency, Protein Intake, and Meal Structure (64:35) The Jeana challenge --- More Free Resources! We have a bunch more free resources on our website. Recipes, Guides, E-Books and Downloads Recipes: ⁠https://www.empowerfitnessnutrition.co.uk/recipes⁠ Guides & E-Books: ⁠https://www.empowerfitnessnutrition.co.uk/ebooks⁠ --- Have questions? We want to make this podcast as actionable and help you take things away to practically implement in your lifestyle to improve your health, energy, strength and life overall Send your questions ⁠[email protected]⁠ --- Want more help? Want to work with a coach to help you have more energy, build strength, lose bodyfat? Want to do that without making huge sweeping changes to your whole life? We can help you Book a free intro call here: ⁠https://calendly.com/empowerfitnessnutrition/30min⁠ — Empower Fitness & Nutrition Online Upper Lower Split is a structured and progressive 12 week strength training programme designed to help you build strength and gain muscle without spending hours each session in the gym. Build a great looking physique and improve your mobility and flexibility, so you can look strong and feel great! https://www.empowerfitnessnutrition.co.uk/upper-lower-split-programme — Find us on Instagram: @empower.fitnessnutrition @amygormancoaching @kierandouglasjones  @tomstevens59