Sleep + Weight Loss: The Unsexy Lever That Changes Everything

Sleep is the first of the Four Minimums — and the one nobody wants to talk about, because there are no hacks and no upgrades. In this episode, Alison leads with the biology of what sleep deprivation actually does to your hunger hormones, decision-making, and weight loss; makes the case that sleep is the input under every other tool taught on this show; and walks through three physician-specific traps that derail it.What you'll hear:The biology — ghrelin, leptin, cortisol, the 200–500 extra calories per day, and the studies showing less fat loss on the same diet when sleep is short.Why sleep is the input to capacity, and what that means for everything else.Trap 1: Staying up because you don't want tomorrow to come.Trap 2: The weekend isn't a credit card.Trap 3: Consider the night ruined — and protect the ones you can.A practice for the week: noticing your sleep before you try to change it.Mentioned in this episode:Episode 3: The Mind-Body-Behavior LoopEpisode 5: Process winsEpisode 8: The three-minute feelings practiceEpisode 10: Recover, not restartEpisode 11: The Four MinimumsEpisode 12: Hunger Scale MasteryResources:Baseline Week Starter Kit (free): alisonjamison.com/baselineClarity Call (45-minute mapping conversation): alisonjamison.com/clarity