Highlights from an August 2020 Toward Health group coaching discussion about stress, sleep, hunger, blood sugar, and practical coping strategies.
During an August 2020 online group coaching meeting, more than 65 participants joined Tro Kalayjian, DO, and Health Coaches Amy Eiges and Brian Wiley for a discussion about stress, sleep, and metabolic health. This article reorganizes the original meeting recap without adding new medical conclusions.
The research descriptions and practical examples below are preserved from that historical discussion. They are not individualized medical or nutrition advice.
Why the group discussed stress and sleep
The meeting focused on the effects that stress and sleep may have on glucose, insulin, weight, hunger, and circadian rhythm. Dr. Tro opened with a “Science Corner” based on studies shared during the call.
According to the original recap, Dr. Tro described research as showing that stress and sleep deprivation can affect fasting, increase appetite and sweet cravings, and spike blood sugar and insulin, causing greater energy intake. Another study was described as showing that acute stress increased weight gain because of unstable insulin and blood glucose.
Those interpretations are retained from and attributed to the original post.
Strategies shared for stressful days and difficult nights
Dr. Tro, Amy, and Brian discussed ways they prepared for a stressful day or a poor night of sleep. The strategies shared during the meeting included:
- Meditation.
- Buying time through distraction before acting on an urge.
- Slowly sipping seltzer, herbal tea, or decaffeinated coffee.
- Using blue-light-blocking glasses while winding down at night.
- Avoiding caffeine and alcohol before bed.
- Using earplugs when sound interferes with sleep.
For a newer Toward Health article focused on evening routines and sleep habits, read Sleep May Be the Missing Link in Your Weight Loss Journey.
What participants said helped them
Meeting participants also shared their own experiences. Their examples included fasting, breathing exercises, meditation, replacement foods, exercise, and cold showers.
These are anecdotes from the group discussion, not recommendations for every reader. The original recap did not provide individualized safety guidance for these practices.
Research shared during the meeting
The following studies and article titles appeared in the original recap:
- Effect of Acute Psychotic Stress in Nondiabetic Subjects on β-Cell Function and Insulin Sensitivity
- Association Between Inpatient Sleep Loss and Hyperglycemia of Hospitalization
- Influence of Partial Sleep Deprivation on Energy Balance and Insulin Sensitivity in Healthy Women
- The Effects of Mental Stress on Non-insulin-dependent Diabetes
- Pattern of Stress-Induced Hyperglycemia According to Type of Diabetes: A Predator Stress Model; the historical source URL was malformed, so the title is listed without a link.
Key takeaway from the discussion
The original meeting takeaway was that stress and poor sleep can affect health even when someone’s dietary choices are otherwise strong. For a first-person Toward Health perspective on the ways sustained stress can influence behavior, read What Stress Quietly Changed.
For support putting practical routines in place, explore Toward Health Coaching.
