Skinny Sleep:

How to Lose Weight While You Sleep

Michael Karlfeldt, ND, Ph.D

Over the past 50 years, average sleep duration has decreased by 1.5-2 hours per
night. Whereas our grandparents were getting a healthy 8-9 hours per night, the
average person today sleeps 7 hours or fewer.

Meanwhile, obesity rates continue to rise. Globally, 13% of adults are obese, 39% are
overweight, and one-in-five children and adolescents are overweight. In the U.S.
alone, 49.1 adults are considered obese, as chronic diseases like diabetes and heart
disease also skyrocket.

As sleep deprivation rises alongside obesity rates, you might wonder if there’s a
connection. And you’d be right!

It’s easy enough to blame increased obesity on junk food and fast food drive-
throughs. But what about those of us who are doing everything right?

It turns out that many of us are missing a crucial piece of the weight-loss puzzle. And
now, with the latest science and some simple tactics and tools, you might be able to
boost sleep quality and quantity… and, in turn, burn more calories in your sleep.

If hours at the gym, eating the most nutrient-dense foods, and taking the most
expensive supplements aren’t working to help you shed excess weight, read on. This
guide is for you.

PAGE 2
 About This Guide
According to one prominent global poll, the weight loss industry is estimated at $132.7
1
billion and is expected to surpass $142.6 billion in the next year.

With thousands of diets, supplements, shakes, and exercise programs available (many of
them for free), why is it that so many people can’t seem to get their weight under control?

As a Naturopathic Doctor and Ph.D., I’ll be the first to admit that weight gain and stubborn
fat are the product of multiple factors — environmental toxins, junk food, sedentary
lifestyles, adrenal dysfunction, and hormone imbalance.

But there are a few things that people are getting wrong in their (sometimes decades-
long) quest to sustainably lose weight: They’re obsessing over exercise and caloric
restriction or concentrating too much on improving complex hormone levels before
focusing on one simple thing: getting better sleep.

In my years as a physician, it’s become abundantly clear that sleep is suffering. Whether
this is because of increased stress, poor diets, or spikes in screen time and EMF exposure,
deep, nourishing sleep is disappearing, and weight gain and poor health outcomes are
taking its place.

This guide is a distillation of many years of clinical work to show you that, as much as
exercise and diet play a role in fat loss, the secret to real and lasting physiological change
isn’t happening at the gym — it’s happening while you sleep. Plus, you’ll get a full rundown
of my Skinny Sleep Protocol and quick tips and tools to start making profound changes
today.
PAGE 3
 Fat Loss While You Sleep?

Diet, exercise, hormone balance, stress management — these are crucial

elements of lasting weight loss. But it might not be for the reasons you think.

All of these components contribute to deep, nourishing sleep. And that’s when
your body is in a true repair state: rebuilding muscles, bones, and other tissues
and detoxing every major organ (including your brain), all of which results in
increased calorie burn.

You know sleep is important, but you might not know exactly why. But by
cutting sleep short or failing to optimize for your best sleep possible, you are:

Reducing the number of calories burned while you sleep

Reducing tissue repair (including muscle building)
Reducing natural detoxification processes
Increasing hormones that activate hunger throughout the day
Reducing hormones that suppress appetite

Before we dive into sleep optimization, let’s talk a little more about the sleep-
weight loss cycle and what might be getting in the way of a deep night’s sleep.

PAGE 4
What's Waking You Up?
Numerous things can disturb your sleep, from sleep apnea to too much
caffeine to the wrong room temperature. For now, we’ll focus on just four:

1. Poor detox (The Chinese Organ Clock)

2. Blood sugar dysregulation
3. Hormone imbalance
4. Bad sleep hygiene

PAGE 5
Poor Detox: The Chinese Organ Clock

Your body contains numerous natural

detoxification pathways that include major
organs like your liver, kidneys, and lungs.
That means your body is constantly
working to remove toxins, excess
hormones, and other waste. And these
organs are especially active as you
sleep.

However, your toxic load is sometimes so

high — whether from stress, poor diet,
exposure to environmental toxins, or
hormone imbalance — that your detox
organs get overwhelmed.

Without the proper support, your organs

can’t do their jobs and, instead of detoxing
appropriately, can actually interfere with
your sleep, waking you up at specific
hours of the night.

In Chinese Medicine, each organ

corresponds to a different hour, and
many crucial detox organs are busy
detoxing at night. For instance, liver detox
is at its most powerful between 1 and 3
a.m. If you find that your sleep is
consistently interrupted around the same
time, this can give you some insight into
which organ systems may need support.

PAGE 6
 Blood Sugar Dysregulation
You might think that blood sugar spikes and dips only happen during the day
in response to when and what you eat. However, your blood sugar continues
to shift and change as you sleep. And if you’re not setting yourself up for
success during the day, you could be causing massive highs and lows while
you’re trying to sleep.

For instance, without the proper nutritional support, your blood sugar can drop
too low throughout the night, sounding alarm bells to the brain, which relies on
glucose for fuel.

In response, your adrenal glands (two walnut-shaped glands on top of the

kidneys) release stress hormones (cortisol), quickly raising blood sugar and
bolting you awake. Do you wake up anxious or in a fight or flight response for
seemingly no reason? Your adrenal glands are at work attempting to replenish
dropping blood sugar levels.

Hormone Imbalance
Speaking of hormones, these powerful chemical messengers often go off the
rails, producing too much or too little and affecting your sleep patterns.

Cortisol, your body’s main stress hormone, is useful for much more than fight
or flight. It helps wake you up every morning, increases blood glucose when
available energy gets too low, and can be an anti-inflammatory, aiding in tissue
repair.

However, chronic stress and anxiety can send cortisol levels on a rollercoaster
that can keep you from falling or staying asleep.

The thyroid produces a few vital hormones responsible for regulating your
metabolism and other critical body functions. But too much or too little thyroid
hormone can get in the way of a good night’s sleep.
PAGE 7
Testosterone isn’t just a hormone for muscle building and maintenance. It’s
critical for both men and women, responsible for regulating bone mass, fat
distribution, and regulating reproductive tissue. There’s also a link between
poor sleep and low levels of testosterone.

Estrogen and progesterone imbalances can also disrupt sleep in women,

triggering hot flashes, anxiety, and insomnia.

Bad Sleep Hygiene

Strong sleep hygiene means keeping specific daily and evening routines that
support sleep. This can include things like:

Keeping a consistent sleep-wake schedule

Optimizing sound, temperature, and light after dark
Mitigating EMFs (electromagnetic fields)
Avoiding glucose-spiking foods before bed
And much more

So, why is a good night’s sleep essential for weight loss? It all comes back to a
crucial hormone called Human growth hormone, or HGH.

PAGE 8
 Sleep, HGH, and Losing Weight in
Your Sleep
Human growth hormone (HGH) is a
naturally-occurring hormone produced by
the pituitary gland — a hormone-secreting
endocrine gland in your brain. HGH is vital
for building muscle mass, boosting
metabolism, repairing tissues, and burning
fat via cell regeneration and cell
production.

HGH is naturally-produced in the body, but

several factors slow its production,
especially as you age. This is one of many
elements responsible for stubborn fat gain
as you reach middle age.

In other words, declining HGH is a major factor in weight gain.

Things that naturally decrease HGH production:

Age
Poor sleep
Increased body fat
High sugar consumption
Insulin resistance or blood sugar dysregulation
Little physical movement

Luckily, following even a few tips in this guide can help increase natural HGH production,
which can increase cell metabolism, boost recovery and repair, and contribute to fat
burning in your sleep.

PAGE 9
 It's Time to Get Off The Treadmill
Calories in calories out, being in a caloric deficit, burning more calories than you
eat — in theory, all of these concepts should help you lose fat, but they don’t.

What many people don’t understand is that it doesn’t matter how many hours
you spend on the treadmill if you’re not optimizing sleep and HGH production.

Main weight loss is from the calories you burn at night, repairing tissues and
detoxifying the body — not from exercise.

In fact, if you continue to exercise without the appropriate sleep, you won’t just
stall your weight loss, you’ll slow down your metabolism, increase your risk of
injury, and promote chronic inflammation, which is associated with a whole host
of conditions, including weight gain!

It’s time to get off the treadmill and fill in the gaps of your wellness routine to
promote deep, nourishing sleep.
PAGE 10
Quick and
Simple Action
Steps
No one wants to wait until they
gather all the right foods,
supplements, and blackout curtains
to get a better night’s sleep. Luckily,
there’s plenty you can start doing for
free to support your adrenals and
detox organs, balance your blood
sugar, and increase HGH production:

Meditate for 10 minutes (or

longer) daily.

Ground by walking barefoot

on the dirt, grass, or sand.

Try intermittent fasting to

activate hGH production.

Set a sleep-wake schedule

and stick to it!

Lower the temperature of

your room to about 68°F at
night.

PAGE 11
 The Skinny
Sleep Protocol

Sleep Hygiene: The Bedroom

Evaluation
You may have heard of some of these tips before, but they bear
repeating. Even something as simple as sleeping in a completely dark
room or lowering the thermostat by a few degrees can make or
break a full night’s sleep.

PAGE 12
 Lower Your EMF Exposure
EMFs (electromagnetic fields or frequencies) are wireless energy waves
emitted from electronic devices. These waves are obviously invisible but can
hugely impact your health — even at low levels. Most notably, EMF exposure
can suppress natural melatonin production, increase cortisol, send your blood
2
sugar out of whack, and reduce HGH.

In a world where we’re constantly surrounded by devices, it may seem

impossible to get away from the glowing light of screens. But lowering your
exposure could help improve sleep, mood, and even your physical health.

Here’s how to get started:

Mind your internet connection: EMFs are emitted from your wireless
internet connection, which most people keep on 24/7. To mitigate this
influx of EMFs, you can manually turn off routers in certain rooms or turn
your internet off at night. You can also install a timer on your wireless
internet connection so it automatically shuts off a few hours before
bedtime.
Shield the router: Wireless router cages or “guards” are available online
and work to lower EMF output without eliminating it entirely.
Wire up: Avoid using Bluetooth and other wireless devices like keyboards,
microphones, earbuds, and speakers. Wired versions still exist and are
much better for your health.
Practice phone hygiene: Place your cell phone at least three feet away
from your body at all times, and, when possible, put your phone in airplane
mode to help mitigate exposure. At night, it’s recommended to sleep with
your phone in another room or at least eight feet away. Besides lowering
EMF exposure, sleeping away from your phone can also promote better,
deeper sleep and increase focus, relationships, happiness, and overall well-
being.3

PAGE 13
 Reduce Junk
Light
Just like EMFs, blue light from screens and
junk light from electronics can affect your
sleep quality and quantity. This includes
any small, seemingly insignificant lights
from your smoke detector, humidifier, or
alarm clock.

That constant glow can cause REM-cycle disruptions, which are linked to cognitive
impairment, heart disease, and obesity. 4 And light pollution can delay melatonin
production and affect cortisol levels, destroying a good night’s sleep. Since most of your
HGH production happens at night (peaking around midnight), it’s crucial that you sleep in
a completely dark room and turn off your screens at least one hour before bed.

To ensure your room is completely dark, invest in some blackout curtains, and put black
tape over any light you see. If light comes in under the door, block it with a rolled-up
towel. Ideally, you shouldn’t be able to see your hand in front of your face.

Change the Energy Flow of

Your Room
Feng Shui is the ancient Chinese art of aligning your energy with your surroundings. The
literal translation is “wind” and “water” — both associated with wealth and good health.
You don’t have to take a Feng Shui course to get started. Even a few of these tips will
help the energy flow optimally and reduce distractions while you sleep.

PAGE 14
Remove clutter and keep a clear,
organized space (especially in the
bedroom).

Don’t keep any paintings with water

over your head.

Don’t keep photos of anyone other

than yourself and your spouse in the
bedroom.

Eliminate any sounds, like buzzing,

humming, or beeping.

Keep your phone at least eight feet

from your bed at night, and keep it in
airplane mode.

Keep a solid, sturdy wall behind your

headboard.

Don’t keep any mirrors directly facing

your bed.

Choose calming colors for your bed

and bedroom.

Add some natural elements, like air-

purifying plants.

PAGE 15
 Eliminate Endocrine Disruptors
Both natural and man-made chemicals abound in the home, many of which can potentially
mimic or interfere with your body’s hormones. These are called endocrine disruptors and
they hide in things like laundry detergent, candles, cleaning products, and personal care
products like soaps and lotions.

Use a site like https://www.ewg.org to assess which products contain high levels of
endocrine disruptors and swap any dangerous products with cleaner ones. A list of things to
check on include:

All cleaning products

Laundry detergent
Dishwashing liquid
Floor cleaner
Window cleaner
Hand soap
Air fresheners
Linen sprays
Body wash
Lotions
Deodorant
Makeup
Shaving cream
Shampoo and conditioner
Other hair products
Toothpaste and mouthwash
Perfumes and colognes
And much more
PAGE 16
 Exercise for
HGH Production
HIIT, or high-intensity interval training,
usually consists of short bouts of intense or
“all-out” exercise lasting anywhere from 15-
60 seconds, followed by similarly short
lengths of recovery. This cycle of hard work
and recovery usually lasts about 30-45
minutes and can include anything from
cycling to sprinting to circuit workouts.

HIIT workouts 2-3 times per week may

increase HGH production, increase calorie
burn, and slow down the aging process.

Circadian Rhythm Balance

Your overall circadian rhythm or circadian balance plays a crucial role in your metabolism
and many other biological processes. And circadian rhythm isn’t just about when you fall
asleep and wake up every morning.

Of course, establishing regular bedtimes and wake times is important, but when you eat,
workout, and when you stop working every night can also affect your daily rhythm. Rather
than keeping a chaotic schedule, staying up too late, or failing to close the computer at a
specific time, adopt these habits instead:

Shut down screen use at least one hour before bed.

Establish consistent bedtimes and wake times.
Keep consistent meal times throughout the day.
Go to bed well before midnight (ideally 10 pm at the latest).
Don’t look at your phone or other screens immediately upon waking.
Get 10-20 minutes of natural, indirect sunlight in your eyes every morning.
Bonus: work out at the same time every day when possible.

PAGE 17
 Nutrition for Better Sleep
The main goal of nutrition for sleep and HGH optimization is addressing blood
sugar dysregulation and adrenal function. Here are some ways to keep blood
sugar balanced day and night:

Prioritze Protein: Protein helps balance blood sugar and regulate

1
appetite, so you won’t be as prone to snacking on junk foods. You
can find protein in everything from meat, fish, dairy, and eggs to
nuts, seeds, and vegetarian protein sources like lentils, legumes,
and tempeh.

2
Choose low-glycemic foods: The glycemic index is a system that
ranks foods on a scale from 0-100 depending on how they affect
blood sugar spikes. The lower on the scale, the better for your
blood sugar.

3
Get plenty of fiber: Fiber-rich foods help balance blood sugar,
support elimination, and provide the necessary prebiotics for
healthy gut bacteria.

Eat high-quality fats: Contrary to some outdated nutrition science,

4
fat isn’t bad for you. Instead, it’s the types of fat that matter. Natural
sources from fatty meats and fish, high-quality dairy, avocados,
coconut, butter, and olive oil can help regulate hormones and
support cognitive function.

5
Incorporate vegetable juice: Just two glasses per day of
vegetable juice from leafy greens (chard, kale), cucumber, and
celery can help with detoxification and leptin sensitization for
appetite suppression.

6
Avoid sugar before bed: Sugar intake stimulates insulin and
cortisol production, both of which counteract HGH production.

7
Avoid caffeine after noon: Caffeine has a half-life of between 4-6
hours. That means you could potentially feel the effects of caffeine
for up to 6 hours after your last cup.

PAGE 18
Supplements Support to Activate
Skinny Sleep
L-Arginine

L-arginine is an amino acid that

promotes gut and brain health, relaxes
blood vessels, and helps increase HGH
production and lower cortisol.

L-Glutamine

L-glutamine is the most abundant

amino acid in your body and is
necessary for immune, gut, and brain 5
health. One study showed that ~2
grams per day may increase HGH
levels by up to 78% in healthy people,
helping to restore and repair cellular
damage and inflammation.

L-Tyrosine

L-tyrosine is an amino acid necessary

for the production of several important
brain chemicals, including epinephrine,
norepinephrine, and dopamine. Healthy
dopamine production is associated
6
with increased HGH secretion.

PAGE 19
 Phosphatidylserine

Phosphatidylserine is part of the

phospholipid family, a group of
compounds that are found in all human
cell membranes. Phosphatidylserine is
naturally found in small amounts in food,
but for people suffering from adrenal
dysfunction, supplementation can reduce
the production of the stress hormone
cortisol and induce a sense of calm.

Melatonin

One of the more well-known sleep

aids, melatonin is a hormone that your
brain produces in response to
darkness. However, many people
struggle to produce enough melatonin,
especially with stress or age. Cycling
melatonin supplements can help with
sleep and HGH production.

GABA

GABA is a naturally-occuring amino acid

that works as a neurotransmitter in your
brain. It’s also known as your central
nervous system’s main “inhibitory” or
calming neurotransmitter, helping with
relaxation, anxiety, pain, and sleep.7

PAGE 20
B Complex

A good B complex can help relieve stress,

boost cognitive performance, reduce
stress and anxiety, and help increase your
body’s natural production of melatonin —
even in people without B vitamin
deficiencies. Although you can get plenty
of B vitamins from food, alcohol, sugar,
stress, caffeine, and certain medications
can speed up excretion.

Glycine

Glycine is an amino acid that promotes

growth, tissue maintenance, and the
production of important hormones and
enzymes. It’s also a known antioxidant,
and helps relax the body and calm the
brain for better, deeper sleep.8 Glycine
also helps stimulate the pituitary gland to
secrete HGH.

Pectasol C

Pectasol C, or modified citrus pectin, is

a soluble dietary fiber formulated to
support cell growth, tissue health, and
optimal immune function. Pectasol C
binds and excretes neuro-agitators like
heavy metals, xenohormones, and
Galectin-3 (a main inflammatory driver)
without affecting your mineral levels.

PAGE 21
 Mucuna Bean

Mucuna pruriens, or mucuna beans,

have been used for thousands of years
in Ayurvedic to improve sleep and
cognitive function. It's an excellent source
of “l-dopa,”
9
which may cross the blood-
brain barrier to create dopamine. And
healthy dopamine levels are associated
with less stress, better brain function, a
healthier sleep-wake cycle, and
increased HGH production. 10

Milk Thistle

Milk thistle is a powerful herb that

supports digestion and natural liver
and gallbladder detox. If you find
yourself waking up between the hours
of 11-1 am or 1-3 am, or experience
digestive issues, you could benefit
from a combination of milk thistle and
dandelion.

Dandelion

Dandelion is another powerful digestive

herb packed with anti-inflammatory
compounds and antioxidants. Known for
its liver-supporting benefits, both
dandelion and milk thistle boost liver and
gallbladder function and help with detox,
resulting in hormone balance and
increased immune function.

PAGE 22
Ashwagandha

Ashwagandha, also known as Indian

ginseng, is a common Ayurvedic herb
used to help with various conditions,
including stress management and
sleep. Ashwagandha may help you fall
asleep faster and increase sleep quality
and quantity.11 One randomized, self-
reported study, participants reported a
72% increase in sleep quality after just
six weeks.
12

Is Skinny Sleep Possible for You?

Not only is skinny sleep possible for you, but it’s also critical for your continued health.
While we target fat loss as the main benefit in this guide, the repercussions of good,
deep sleep, hormone balance, and fat loss are far-reaching.

Good sleep can decrease your risk of developing chronic diseases, heart disease, and
obesity. It can boost cognitive power, banish brain fog, and even increase memory
and productivity.

After working with thousands of patients, I’ve seen just how powerful the tips in this
guide can be — even if you only adopt a few at a time. The main goal is to rewire your
belief that you’re not doing enough or that you have to work out more and eat less in
order to lose weight.

While calorie restriction can work for some, it’s not necessarily the answer for overall
wellness. Focusing on health, not chronic restriction, won’t just get you to your goal
weight; you’ll also become healthier and more resilient than ever.

PAGE 23
 We truly hope this guide has helped you understand the secret key of a good
night’s sleep to achieve weight loss.

If you have any questions or want help with maximizing the power of sleep to
shed unwanted pounds and obtain vitality and long-lasting health, we are here
to help.

To schedule a Skinny Sleep Optimization consultation, call 208-338-8902

or email us at info@thekarlfeldtcenter.com

We look forward to being part of your skinny sleep solution!

Dr. Michael Karlfeldt

www.thekarlfeldtcenter.com

CITATIONS:
1 - https://www.grandviewresearch.com/industry-analysis/weight-management-market
2-
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3334267/#:~:text=According%20to%20this%
20view%2C%20EMF,lead%20to%20increased%20cancer%20risk
3 - https://www.sciencedirect.com/science/article/abs/pii/S0747563218301523
4 - https://academic.oup.com/sleep/advance-article-
abstract/doi/10.1093/sleep/zsac130/6608953?redirectedFrom=fulltext&login=false ;
https://www.pnas.org/doi/10.1073/pnas.2113290119
5 - https://pubmed.ncbi.nlm.nih.gov/7733028/
CITATIONS:
6 - https://pubmed.ncbi.nlm.nih.gov/3553220/
7 - https://pubmed.ncbi.nlm.nih.gov/11983310/
8 - https://pubmed.ncbi.nlm.nih.gov/22293292/ ;
https://pubmed.ncbi.nlm.nih.gov/25533534/
9 - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3942911/
10 - https://pubmed.ncbi.nlm.nih.gov/3553220/
11 - https://pubmed.ncbi.nlm.nih.gov/31728244/
12 - https://pubmed.ncbi.nlm.nih.gov/32540634/
PAGE 24