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Getting Adequate Sleep Encourages a Lean Body

Studies have shown that not getting enough sleep has adverse effects on energy intake and expenditure. Plamen D. Penev, M.D., from the University of Chicago, and colleagues enrolled three overweight, nonsmoking women and seven overweight, nonsmoking men, average age 41, in a two-week study involving moderate calorie restriction with 8.5 or 5.5 hours of nighttime sleep opportunity. The team monitored for changes, including loss of fat and fat-free body mass, energy expenditure, hunger and 24-hour metabolic hormone concentrations.

Subjects who slept 8.5 hours nightly burned more fat than those who slept just 5.5 hours, with the latter group burning more muscle, experiencing hunger and expending less energy as a result of the lack of sleep. The subjects who slept for more than eight hours lost an average of 1.4 kilograms of fat, as compared to 0.4 kilograms in the sleep-deprivation group. “The amount of human sleep,” said the researchers, “contributes to the maintenance of fat-free body mass at times of decreased energy intake.” They also observed that insufficient sleep “may compromise the efficacy of typical dietary interventions for weight loss and related metabolic risk reduction.”

Nedeltcheva, A.V., et al. (2010). Insufficient sleep undermines dietary efforts to reduce adiposity. Ann Intern Med. 153:435-44.

—Dr. Bob Goldman

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Dr. Robert M. Goldman MD, PhD, DO, FAASP has spearheaded the development of numerous international medical organizations and corporations. Dr. Goldman has served as a Senior Fellow at the Lincoln Filene Center, Tufts University; as an Affiliate at the Philosophy of Education Research Center, Graduate School of Education, Harvard University, He is Clinical Consultant, Department of Obstetrics and Gynecology, Korea Medical University; and Professor, Department of Internal Medicine at the University of Central America Health Sciences, Department of Internal Medicine. Dr. Goldman holds the positions of Visiting Professor, Udayana University School of Medicine, Indonesia; Visiting Professor, Huazhong University of Science & Technology Tong Ji Medical School, China; Visiting Professor, The Wuhan Institute of Science & Technology, China; Visiting Professor at Hainan Medical College, China; and Visiting Professor, School of Anti-Aging, Aesthetics and Regenerative Medicine, UCSI University, Malaysia. Dr. Goldman is a Fellow of the American Academy of Sports Physicians and a Board Diplomat in Sports Medicine and Board Certified in Anti-Aging Medicine. Dr. Goldman is a Fellow of the American Academy of Sports Physicians and a Board Diplomat in Sports Medicine and Board Certified in Anti-Aging Medicine. He has overseen cooperative research agreement development programs in conjunction with such prominent institutions as the American National Red Cross, the US National Aeronautics and Space Administration (NASA), the Department of Defense, and the FDA’s Center for Devices & Radiological Health.

Dr Goldman was awarded the 2012 LifeTime Achievement Award in Medicine &Science. Dr. Goldman is the recipient of the ‘Gold Medal for Science, the Grand Prize for Medicine, the Humanitarian Award, and the Business Development Award. He received honors from Minister of Sports and government Health officials of numerous nations. In 2001, Excellency Juan Antonio Samaranch awarded Dr. Goldman the International Olympic Committee Tribute Diploma for contributions to the development of sport & Olympism.

In addition, Dr. Goldman is a black belt in karate, Chinese weapons expert, and world champion athlete with over 20 world strength records, he has been listed in the Guinness Book of World Records. Some of his past performance records include 13,500 consecutive situps and 321 consecutive handstand pushups. Dr. Goldman was an All-College athlete in four sports, a three time winner of the John F. Kennedy (JFK) Physical Fitness Award, was voted Athlete of the Year, was the recipient of the Champions Award, and was inducted into the World Hall of Fame of Physical Fitness. Dr. Goldman was awarded the Healthy American Fitness Leader Award from the President’s Council on Physical Fitness & Sports and U.S. Chamber of Commerce. Dr. Goldman is Chairman of the International Medical Commission overseeing sports medicine committees in over 184 nations. He has served as a Special Advisor to the President’s Council on Physical Fitness & Sports. He is founder and international President Emeritis of the National Academy of Sports Medicine and the cofounder and Chairman of the American Academy of Anti-Aging Medicine (A4M). Dr. Goldman visits an average of 20 countries annually to promote brain research and sports medicine programs.

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