Do you have sleep issues?

Please answer the following questions and include an explanation where applicable.

  • Do you have difficulty falling asleep at night?
  • Do you find it difficult to stay asleep?
  • Do you sleep less than 7 hours a night?
  • Do you require noise to fall asleep? (television, radio, “white” noise)
  • Do you require absolute silence in order to fall/stay asleep?
  • Do you wake up easily? (i.e., are you noise-sensitive)
  • Do you often wake up at the same time(s) during the night?
  • Do you wake up feeling fatigued?
  • Do you rely on an alarm to wake up?
  • Do you rely on medications (OTC or RX) in order to get a better night’s sleep?
  • Do you consume more than 3 caffeinated beverages per day?
  • Do you consume caffeine after 1pm? (includes chocolate, iced tea, hot chocolate, etc.)
  • Do you drink more than 2 alcoholic beverages in the evening?
  • Do you find it easier to fall asleep after drinking alcoholic beverages?
  • Do you find that you do not stay asleep after drinking alcoholic beverages?

Test score meaning
If you answer “yes” to 3 or more of the above questions, your sleep issues may be a significant factor in your inability to lose weight and you may benefit from the following suggestions:

  • Darken the room (wear an eye mask if necessary)
  • Don’t over-stimulate yourself before bed, i.e., computer, working late, watching television, phone calls, etc.
  • Use your bedroom only for sleep/sex.

Snooze Foods
Consumed at bedtime, these food help induce sleep: Warm milk, Turkey, Nuts (i.e., almonds, hazelnuts, walnuts), Seeds (i.e., pumpkin, sunflower), Chamomile tea, and Eggs (boiled is easiest!)

Are you weight loss resistant?

  • Do you have hard to control food cravings?
  • Do you have an allergy/sensitivity or craving for a specific food group?
  • Do you have a large appetite at certain times during the day?
  • Have you failed on 3 or more diets in the past?
  • Do you have a family history of obesity?
  • Are you under chronic stress?
  • Do you get less than 7 hours of sleep 2 or more nights a week?
  • Have you been diagnosed with hypothyroidism?
  • Are you taking prescription medications?
  • Are you sensitive to medications, smoke, chemicals or fumes?
  • Is your fasting glucose > 75?
  • Is your fasting insulin 7 or greater?
  • Is your hemoglobin A1C > 5.0?
  • Are your triglycerides > 100?
  • Are your HDLs < 50? Is your triglyceride:HDL ratio >3.1
  • Is your waist measurement > 35 (woman) or 40 (man)?
  • Is your waist:hip ratio > 0.08 (woman) or 1.0 (man)?
  • Is your body fat % > 32% (woman) or 22% (man)?
  • Do you have a BMR 20% or more below normal? Take axillary temp. for 5 days in a row and take the average. Normal is 97.7
  • Do you have low DHEA or testosterone levels?

Your Results
If you answered yes to even ONE of the above questions, you have identified factors that can contribute to difficulty losing weight and especially losing body fat and maintaining/increasing LBM.

If you have answered yes to 3 or more then you are moderately weight loss resistant (WLR), and if you have answered yes to 5 or more, you are very WLR.

This means that you must address your WLR and fix the problems to ensure that you can have successful long-term weight management.