Sleep is arguably the second most important factor in health and metabolism, besides nutrition. Its hormonal effects are very underrated. We usually focus on nutrition and exercise in the weight-loss and lifestyle-transformation process. But lack of sleep can mess up our well-planned weight-loss project. Lack of sleep or poor sleep quality is one of the most important risk factors for many diseases like cardiovascular diseases, dementia, and cancers. A good example of this is night shift workers. A meta-analysis done in 2018 found that the more night shifts a person works, the greater their risk of developing type 2 diabetes. The risk of diabetes for night shift workers is up to 44% higher than for those who only work day shifts. The other thing that a motivated dieter doesn’t know is that just losing a couple of hours of sleep every night sabotages his/her weight loss process in a rather extreme way. In another study, it was found that while sleeping either 5.5 hours or 8.5 hours a
You have probably heard that artificial sweeteners are harmful for you. And you've probably heard that sugar is bad for you too. There is no need to use either one, but what do you do when you like your sweet taste and don't feel like giving it all up? Let's find out. The first problem is that gurus often classify artificial sweeteners into one category, but that doesn’t give us a clear picture of things. It is like speaking of carbs, proteins, and fats as the same thing. There are different classes of artificial sweeteners and they differ quite a bit. So the truth is that there is genuinely not that much scientific evidence of artificial sweeteners being "poisons." Most of these studies have not been replicated and most of them have studied aspartame and other synthetic sweeteners. One clear finding is that using big amounts (meaning a couple of coke lights a day for an example) of artificial sweeteners raises cancer risk in the long run. But there is may