Studies show : • 2 nights of 5-hour sleep ↓ testosterone 10–15% • ↑ insulin resistance 24% • ↑ cortisol & hunger hormones

Yet most people spend ₹10,000/month on supplements not sleep. What if your real deficiency is rest? 🧵 **

1️⃣ Sleep controls your hormones. Cut your sleep short → cortisol spikes, leptin drops, ghrelin rises. You crave sugar, overeat 300+ extra calories/day, and blame “low willpower.” It’s not willpower. It’s biology. **

2️⃣ Sleep builds your body. Just one week of 5-hour nights ↓ testosterone 10–15% and ↓ growth hormone 20%. Even with perfect diet and workouts, recovery tanks. You can’t out-train or out-supplement poor sleep. **

3️⃣ Sleep regulates blood sugar. 6 nights of 4–5 hours sleep → 24% higher insulin resistance. That’s the same metabolic damage as junk food for weeks. Sleep loss makes you “pre-diabetic” overnight. **

4️⃣ Sleep cleans your brain. 🧠 During deep sleep, your brain flushes toxins like beta-amyloid (linked to Alzheimer’s). Chronic sleep loss = 40% higher dementia risk. You don’t just feel foggy your brain is literally dirty. **

5️⃣ Sleep charges your immunity. People sleeping <6h were 4× more likely to catch a cold after viral exposure. Vaccines also work 50% less effectively when you’re sleep-deprived. Your immune system charges at night not during meetings. **

6️⃣ Sleep keeps your heart young. ❤️ <6h sleep → 20–30% higher risk of heart attack or stroke. Every lost hour strains your arteries and raises inflammation. Sleep is the cheapest cardiac therapy. **

7️⃣ You can’t “catch up” on weekends. Two nights of 9-hour sleep won’t reverse hormone or brain damage from chronic deprivation. Consistency > compensation. **

8️⃣ The real performance stack: ✅ 7–8 hours nightly ✅ Cool, dark, quiet room ✅ No caffeine after 2 PM ✅ No screens 1 hour before bed ✅ Morning sunlight exposure ✅ Same sleep & wake time

That’s a ₹0/month protocol for better focus, hormones, and longevity. **

9️⃣ TL;DR: Sleep isn’t rest. It’s repair. Skip it and your metabolism, brain, and heart all pay the price. No supplement can fix what poor sleep breaks. **

Before buying your next health product, ask:

“Am I sleeping enough to let my body heal?”

Because your real deficiency isn’t protein, magnesium, or B12 It’s rest. 😴

Save this thread. Someone you love needs to read it. ❤️ **

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More from @DietDrsayajirao

Oct 30

Diet for Diabetes What Science Actually Says Let’s start with a truth: Diabetes isn’t just a blood sugar problem. It’s a metabolic energy problem where your body becomes resistant to insulin, the key hormone that helps glucose enter your cells. So, managing diabetes = improving insulin sensitivity.🧵

The goal of a diabetic diet isn’t “eat less sugar.” It’s to lower insulin demand and glucose spikes throughout the day. That means: 👉Control carbs (quality + quantity) 👉Prioritize protein 👉Add healthy fats 👉Support gut & liver health

Step 1: Control Carbohydrates (Smartly) 👉 Choose low-glycemic carbs they raise blood sugar slowly. Examples: 👉Millets (foxtail, barnyard, little millet) 👉Quinoa 👉Rolled oats 👉Vegetables (especially green, fibrous ones)

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Oct 29

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1️⃣ PCOD = Polycystic Ovarian Disease PCOS = Polycystic Ovary Syndrome

PCOD is a functional disorder of the ovaries. PCOS is a systemic endocrine-metabolic syndrome that affects multiple organs not just the ovaries.

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PCOD = symptom PCOS = syndrome

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Oct 25

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Let’s talk about the soleus a small muscle in your calf with a massive impact on glucose control, fat metabolism, and longevity. A thread 🧵👇

1️⃣ The Soleus: The Unsung Metabolic Engine

It’s a deep calf muscle that works quietly every time you stand or walk. ~70–90% slow-twitch fibers. Built for endurance, not explosiveness.

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2️⃣ Why the Soleus Is Special

Most muscles burn stored glycogen first. The soleus? It burns blood glucose and fatty acids directly even at rest.

That means when it’s active, it keeps blood sugar and lipids under control without demanding much insulin.

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Oct 18

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