Sleep, Stress & Your Fitness Goals

You’re training hard, eating well—but still not seeing the progress you want? The problem might not be your workouts—it could be your sleep and stress levels.

How Stress Affects Your Fitness

• Cortisol, the stress hormone, can impact fat storage, especially around the midsection.

• Chronic stress leads to slower recovery and increased injury risk.

• High cortisol can cause muscle breakdown—undoing your hard work in the gym.

The Power of Sleep on Performance & Recovery

• Muscle repair happens during deep sleep. Less sleep = slower muscle recovery.

• Poor sleep increases hunger hormones, leading to cravings.

• Women need ~7-9 hours per night for optimal recovery and hormone balance.

How to Optimize Sleep & Manage Stress

• Prioritize sleep like your workouts—aim for a consistent bedtime.

• Manage stress with movement, meditation, or deep breathing. 

• Reduce late-night screen time to improve sleep quality.

• Eat enough carbs & protein before bed to help with recovery, as long as it doesn’t interfere with your sleep.

Next Up: Strength Training for Longevity

Want to stay strong, mobile, and injury-free for years to come? Next week, we’re breaking down how lifting weights can help you age better, prevent osteoporosis, and stay independent for life.

Got questions? Hit reply and let me know!

To strength, science, and success,
Keri Walter
Founder, Built for Her

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