The Sleep Tax (Recovery or Regret)

You can have the best diet and the most expensive coach, but if you’re sleeping five hours a night, you’re sabotaging yourself. Recovery is where the magic happens. It’s where the fat is oxidized, the muscle fibers are repaired, and the central nervous system resets for the next game. If you skip sleep, you’re paying a tax that your body can’t afford.

A 2011 study in Medical Hypotheses by Dr. Leandro Ferreira at the University of São Paulo found that sleep deprivation flips a switch in your body: it increases muscle wasting hormones and decreases the hormones that burn fat. For the athlete, it’s even worse; a 2014 study in the Journal of Pediatric Orthopaedics showed that sleeping less than eight hours makes you nearly twice as likely to get injured. You aren't "grinding" by staying up late; you’re just making yourself weaker, slower, and softer.

The 60 Second Fix: Use the "4 - 3 - 2 - 1" rule. No caffeine 5 hours before bed, no food 3 hours before, no work 2 hours before, and no screens 1 hour before. Your deep sleep quality and your gains will skyrocket.

If you’re feeling burnt out or you can’t seem to recover no matter what you do, I’ve got you. It’s always a smart move to check in with a health professional to rule out any underlying issues. If you want a lifestyle integrated plan that actually prioritizes the win, I’m here to build it with you.

Emmanuel Ofori

Your friendly neighbourhood fitness professional