Mental Conditioning, Physical Training - Workouts

Why Your Quantity & Quality of Sleep Could Be Making You Fat!

How’s Your Sleep?

Why your quantity and quality of sleep could be making you fat.

Approximately 68% of Americans suffer from some type of sleep disorder.  A restless night or two has victimized us all; however, it seems as though our high stress society is creating an epidemic of sorts.  And I don’t mean just a sleep epidemic but an obesity epidemic.

In fact, a recent study published in the Annals of Internal Medicine showed that cutting back on sleep increases appetite, slows fat loss and lowers metabolism by causing a loss of muscle tissue.

The study director Plamen Penev, MD, PhD, assistant professor of medicine at the University of Chicago said it best, “If your goal is to lose fat, skipping sleep is like poking sticks in your bicycle wheels.”

“Cutting back on sleep, a behavior that is ubiquitous in modern society, appears to compromise efforts to lose fat through dieting. In our study it reduced fat loss by 55 percent.” – Plamen Penev, MD, PhD

Not convinced yet?

In another study from the Federal University of Sao Paulo, Brazil, researchers found that poor sleep patterns increased appetite and cravings.  This was due to a disruption in the secretion of the hormones, Ghrelin and Leptin.  Both of these hormones play significant roles in metabolism, fat loss and appetite control.  Without these hormones in check, sticking to an effective eating plan is beyond challenging.

In my experience with working with thousands of people over the last 15 years, I have witnessed a clear connection between getting adequate sleep and achieving a lean, athletic body that you are proud of.

There are no short cuts.  Achieving physical greatness requires the right combination of Physical Training, Effective Eating, Quality Sleep and Mental Conditioning.

Bottom line

Adequate Sleep = Less Fat, More Muscle, Greater Energy and Vitality



Billy Beck III

P.S. – To determine your sleep status login to PHYSICAL MASTERY Use the sleep history questionnaire.

Nutrition - Effective Eating

The Dirty Dozen – Always Buy These Foods Organic!

I recently met a former farmer and engineer from Georgia.  Over dinner, he mentioned that he would never eat peaches.  I asked him, “Why do you say that?”

He said,

“We used to spray a lot of different chemicals on them but one in particular is really nasty. In fact, it was used in World War I and World War II as a type of poison gas.”

In other words, a lot of it all at once will kill you but a little bit here and there won’t kill you right away (and it will keep the insects away.)

That’s scary.

So what fruits and vegetables contain the most pesticides?


  1. Celery
  2. Apples
  3. Strawberries
  4. Peaches
  5. Blueberries
  6. Nectarines
  7. Sweet Bell Peppers
  8. Spinach
  9. Kale/Collard Greens
  10. Cherries
  11. Potatoes
  12. Grapes (especially imported)

A solid rule is:

If you eat the skin then buy it organic.

Until next time my friends!

Live Greatly,


Billy Beck III

P.S. – If you can’t visit BB3 Personal Training & Performance Center in Weston, South Florida then the next best option is our latest creation.  Go to Physical Mastery!

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