#6: How to Eat, Drink, Move, & Supplement After a Night of Poor Sleep
Didn’t sleep well last night? You’re not alone—and the way you fuel and move your body today can make a big difference.
In this episode, I build on Episode #5 (How Sleep Impacts Your Appetite, Weight & Health—And What to Do About It) to walk you through exactly how to support your hunger, energy, and blood sugar after a rough night. We’ll cover what to eat, how to move, what to skip, and what to consider when it comes to caffeine and supplements.
What you’ll learn:
How poor sleep alters hunger hormones (ghrelin ↑, leptin ↓)
Why skipping meals backfires (hello, 9 p.m. snack attack)
The best foods to stabilize blood sugar and cravings
Why protein, fiber, and healthy fats are non-negotiables
How caffeine affects stress and blood sugar
Smart supplement strategies to support recovery
Quick takeaways:
After poor sleep, prioritize balanced meals—don’t skip them!Build meals around protein, fiber, healthy fats, and complex carbs for better satiety and blood sugar control.Watch your caffeine intake—it may worsen stress or blood sugar swings.Consider targeted supplements to help support your body’s recovery.
Timestamps:
00:00: The Importance of Sleep for Metabolic Health
03:38: Responding to Poor Sleep: Nutrition and Movement Strategies
08:05: Understanding Hunger Hormones After Poor Sleep
09:59: The Role of Protein in Appetite Regulation
12:47: Incorporating Fiber and Healthy Fats
15:47: Balancing Carbohydrates for Blood Sugar Control
18:42: Meal Composition: The Balance Plate Framework
21:45: Managing Hunger and Blood Sugar Throughout the Day
24:43: Caffeine and Its Effects on Sleep and Appetite
27:48: Tips for Blood Sugar Control After Poor Sleep
30:41: The Importance of Meal Timing and Sleep Hygiene
33:55: Supplements to Support Recovery After Poor Sleep
36:48: Recap and Final Thoughts on Nutrition and Sleep
Helpful links:
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Disclaimer: The information shared on The Sprout out Loud Podcast is for educational purposes only and is not intended to be a substitute for professional medical advice. Always consult with your healthcare provider before making changes to your diet or lifestyle.
