Sleep An Incomprehensive Guide - Chapter 2


In Chapter 1 I discussed in a cursory glance the grandeur and mystery of dreams and the minds plunge into the unadulterated subconscious.  This chapter will focus on the endocrinology and metabolism of your body while your conscious mind is gone, playing in Arcadia.  


Metabolism While You’re Awake

After about 4 hours without a carbohydrate containing meal your insulin levels begin to drop and glucagon starts to be released by your alpha cells in your pancreas.  Glucagon will break down glycogen in your liver and this will be used to make carbohydrates for your body and brain to run on.  IF this supply runs low before more carbohydrates are provided then cortisol will be released from your adrenal cortex and that will eat away at your muscles and the protein will be converted to carbohydrates.  The best way to prevent this is to eat every 3 hours, this keeps your blood sugar and thus your insulin stable so that there is plenty of fuel and your muscles are spared.  In the case of carb less meals following carb full meals the protein that you continue to consume keeps cortisol from being as damaging.  


But What About When I Sleep?

While you sleep you’re not eating. And I established in chapter 1 that You should get 8.2 hours of sleep every night.  Thus its clear there is more than 3 hours between your last meal and your first meal on the following day.  This would lend one to believe that you lose muscle while you sleep, but this isn’t necessarily true.  

Growth Hormone (GH) is released while you’re in a deep sleep, particularly stage IV.  Thus about 1-2 hours after you are asleep but before the dreaming begins you release GH from your pituitary gland. GH will not be released if carbohydrate levels are high in your blood, but Arginine and Glutamine can facilitate its release. Unfortunately Arginine and Glutamine use the same transporter and they compete with each other for absorption.  For this reason I advocate 3 g of Arginine in the form of AAKG because it is the most readily absorbed.  Other ways to boost your GH release are GHRP-6 and CJC-1295.  Both of those are awesome and of course, Illegal.  Melanotan – II additionally works in a similar way to melatonin that was described in chapter 1.  In addition to it helping with sleep it burns fat for you while you sleep and it protects you from skin cancer.  Click on the orange words to learn more, they are called “Hyper Links” and will take you to the articles about these products.  For a legal alternative to GHRP-6 try GHenerate, its legal and works as well if not better.  

Aside from GH protecting muscle from cortisol it can also boost your muscle synthesis through the action of IGF-1.  When Insulin and GH are present IGF-1 is made in your liver.  For this reason bodybuilders used to, and some do, wake up at least once to have a mass gaining shake while in a bulking cycle.  This gives you 2 benefits: It allows you to get multiple GH spikes as you hit stage IV sleep more often and these spikes amplify in effect, you can take your GHRP-6 and CJC-1295 multiple times a night, and by consuming the Whey protein a muscle building specific version of insulin is released which converts your GH to IGF-1 in your liver. Now that the switch is flicked to growth and you have the protein to grow with you can get in 1 or 2 more anabolic meals a day(night) for increased muscle growth.  A potential side effect of the increase of IGF-1 is you may get organ growth. To avoid this lift shortly before bed, then the circulating IGF-1 will bind to the damaged muscles and initiate satellite cell migration and Hypertrophy and Hyperplasia (muscle growth).  

If your goal is to burn fat then simply sleeping through the night after you maximized your GH release is your best bet. You get more REM sleep and your cortisol released after 4 hours will amplify the fat burning effects of your GH. This is  a way you burn more fat sleeping than you do during the day.  To maintain this fat burning effect after you wake up in the morning simply do not have carbs until after you lift weights. You dont lift? Simple, then you never deserve carbs:)


So I’m Confused, What Do I Do?

For Fat Loss:

Eat all your carbs after you lift but not 1-2 hours before bed

Use GHenerate and 3g AAKG on an empty stomach before bed, use melatonin if you can’t sleep

Sleep 8.2 hours

If you wake up use GHenerate then just lay there and try not to obsess about how hungry you are

Wake up and use GHenerate again, don’t eat for 30 minutes,  don’t have carbs until after you lift


For Muscle Growth:

Eat all your carbs after you lift

Take a nap

Wake up eat

Wait 2 hours use GHenerate and AAKG, take melatonin if you have to

Sleep 8.2 hours

If you wake up have a whey isolate shake, use GHenerate

Wake up and use Ghenerate again, don’t eat for 30 minutes,  don’t have carbs until after you lift


Nothing in this article or on this site should be considered medical advice or as an endorsement to violate any law of the country in which you reside.  The information given is for fun and entertainment purposes only.  All claims are 100% dependent upon proper diet and exercise.  Please consult a medical practitioner prior to any diet and exercise program.

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