If you're struggling with fat loss, belly fat, or low energy, poor sleep may be the hidden driver. In this video, I break down exactly how sleep impacts your metabolic health—from your resting metabolic rate (RMR) to your body’s ability to burn fat for fuel.
We’re talking real science here: chronic sleep deprivation increases insulin resistance, lowers your daily energy expenditure, and elevates cortisol, making it easier to store fat (especially around your waist) and harder to build muscle. Dr. Andy Galpin even suggests your RMR could drop by up to 20% with poor sleep alone.
For women in perimenopause or under chronic stress—where progesterone drops and cortisol rises—this becomes a double whammy. The result? More disrupted sleep, more fat storage, and less energy for movement.
In this episode, I’ll also walk you through my power-down hour and sleep essentials—from red light bulbs to the exact formula I take every night (Sleep Candy™) to help fall asleep and stay asleep.
Bottom line: You can’t fix your metabolism without fixing your sleep. This is your non-negotiable.
Products Mentioned
2:28 – Reignite Wellness Sleep Candy:
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I’m JJ Virgin – a triple-board-certified health expert, fitness hall of famer, and four-time New York Times best-selling author. With over four decades of innovation in wellness, I’m here to help you take control of your health, build lean muscle, and optimize your metabolism – no matter your age.
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Forget everything you think you know about weight loss, aging, and your body. For decades, we’ve been told that getting healthy means getting smaller – that shrinking your weight is the key to looking and feeling better as you age. But that mindset has led millions of women down the wrong path.
The truth is, it’s not about how much you weigh, it’s about what your weight is made of. And the secret to staying lean, strong, and energized at any age isn’t dieting – it’s building and maintaining muscle.
Here’s what you’ll find on this channel:
✅ Fuel with Protein – Learn why protein is the foundation of a lean, powerful body and the secret to reversing metabolic slowdown.
✅ Build Muscle for Longevity – Discover how to train for strength, build lean muscle, and transform your metabolism.
✅ Recover Smarter – Master the art of recovery, from optimizing sleep to reducing inflammation, so you can bounce back stronger.
✅ Body Composition, Not Just Weight Loss – Understand why it’s muscle, not just weight, that drives lasting health and vitality.
Start Here:
➡️ 7-Day Eat Protein First Challenge + A FREE Protein Calculator –
➡️ Ditch the Scale: The Essential Guide to Understanding Your Body Composition & Tracking Real Progress –
➡️ SHEatine™: The Smarter Way to Power Your Muscles, Brain, and Longevity –
➡️ Protein Cheat Sheet –
➡️ The Essential Supplement Guide for Women 40+: What to Take to be Stronger for Longer –
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I only recommend products and partners that align with my commitment to excellence. If you choose to make a purchase through one of my links, I may receive a small commission, but rest assured, I only share resources that I genuinely believe in.
I’ve noticed that my numbers on the scale are always better after a good nights sleep.