Shawn Stevenson > Quotes

“A good laugh and a long sleep are the two best cures for anything.”
― Shawn Stevenson, Sleep Smarter: 21 Proven Tips to Sleep Your Way To a Better Body, Better Health and Bigger Success

“You will perform better, make better decisions, and have a better body when you get the sleep you require.”
― Shawn Stevenson, Sleep Smarter: 21 Proven Tips to Sleep Your Way To a Better Body, Better Health and Bigger Success

“High quality sleep fortifies your immune system, balances your hormones, boosts your metabolism, increases physical energy, and improves the function of your brain.”
― Shawn Stevenson, Sleep Smarter: 21 Proven Tips to Sleep Your Way To a Better Body, Better Health and Bigger Success

“In our culture, sleep is not respected very much at all. As a matter of fact,”
― Shawn Stevenson, Sleep Smarter: 21 Proven Tips to Sleep Your Way To a Better Body, Better Health and Bigger Success

“three pillars of health that changed everything for me: right nutrition, right exercise, and right sleep.”
― Shawn Stevenson, Sleep Smarter: 21 Essential Strategies to Sleep Your Way to a Better Body, Better Health, and Bigger Success

“If your body is chronically deprived of the regenerative sleep between 10:00 p.m. and 2:00 a.m., then you may still feel fatigued when you wake up in the morning.”
― Shawn Stevenson, Sleep Smarter: 21 Essential Strategies to Sleep Your Way to a Better Body, Better Health, and Bigger Success

“The body clock is most responsive to sunlight in the early morning, between 6 a.m. and 8:30 a.m.”
― Shawn Stevenson, Sleep Smarter: 21 Proven Tips to Sleep Your Way To a Better Body, Better Health and Bigger Success

“Getting direct sunlight outdoors for at least half an hour has been shown to produce the most benefit.”
― Shawn Stevenson, Sleep Smarter: 21 Essential Strategies to Sleep Your Way to a Better Body, Better Health, and Bigger Success

“To be great at something, you have to make a study of it.”
― Shawn Stevenson, Sleep Smarter: 21 Essential Strategies to Sleep Your Way to A Better Body, Better Health, and Bigger Success

“If you want to give your body the deep sleep it needs, make it a mandate to turn off all screens at least 90 minutes before bedtime in order to allow melatonin and cortisol levels to normalize.”
― Shawn Stevenson, Sleep Smarter: 21 Essential Strategies to Sleep Your Way to a Better Body, Better Health, and Bigger Success

“A recent study that focused on the sleep quality of day-shift office workers revealed some shocking results. When compared to office workers who have direct access to windows at work, those office workers who didn’t have access to windows got 173 percent less exposure to natural light and, as a result, slept an average of 46 minutes less each night. This sleep deficit resulted in more reported physical ailments, lower vitality, and poorer sleep quality. The office workers with more natural light exposure tended to be more physically active and happier, and they had an overall higher quality of life.”
― Shawn Stevenson, Sleep Smarter: 21 Essential Strategies to Sleep Your Way to a Better Body, Better Health, and Bigger Success

“make it a mandate to turn off all screens at least 90 minutes before bedtime in order to allow melatonin and cortisol levels to normalize. If”
― Shawn Stevenson, Sleep Smarter: 21 Essential Strategies to Sleep Your Way to a Better Body, Better Health, and Bigger Success

“This is also why you crave candy, chips, doughnuts, and other starchy, sugary things when you’re sleep deprived.”
― Shawn Stevenson, Sleep Smarter: 21 Essential Strategies to Sleep Your Way to a Better Body, Better Health, and Bigger Success

“sleep can make or break your ability to lose weight, age slowly, prevent cancer, and perform at a high level.”
― Shawn Stevenson, Sleep Smarter: 21 Essential Strategies to Sleep Your Way to a Better Body, Better Health, and Bigger Success

“Fat is able to exit your cells primarily through the actions of three enzymes called hormone sensitive lipase (HSL), monoglyceride lipase (MGL), and adipose triglyceride lipase (ATGL). Each of these enzymes are like little ushers that help move fat out of your cellular theater after the show is over. Again, without them, the fat would just stay seated in the cell taking up space. Now, the head usher responsible for the mobilization of free fatty acids from adipose tissue (i.e., lipolysis) is considered to be HSL. It’s more easily acted upon by hormones we can influence (thus the name hormone-sensitive), so, for our enzymatic fat loss communication, that’s where we’re going to put our focus. HSL is an intracellular lipase that has broad substrate specificity (meaning it can break down all kinds of fat). If you watched the cartoon Scooby-Doo when you were younger, you probably remember a time or twenty that someone in the crew had a “skeleton key” that was able to unlock any random door they wanted to get into. While other enzymes are like specialized keys that can break down one type of fat, HSL is like a skeleton key that can open the door to break down many types of fat.”
― Shawn Stevenson, Eat Smarter: Use the Power of Food to Reboot Your Metabolism, Upgrade Your Brain, and Transform Your Life

“According to Lennart Hardell, MD, PhD, professor in the department of oncology at University Hospital in Örebro, Sweden, people who begin using cell phones heavily as teenagers have four to five times more brain cancer as young adults.”
― Shawn Stevenson, Sleep Smarter: 21 Essential Strategies to Sleep Your Way to a Better Body, Better Health, and Bigger Success

“Combinations of different foods, macronutrients, and fiber (which costs calories to process, too) will influence how much energy is required to digest the meal and what your net caloric profit actually is.”
― Shawn Stevenson, Eat Smarter: Use the Power of Food to Reboot Your Metabolism, Upgrade Your Brain, and Transform Your Life

“A study cited in the Family and Consumer Sciences Research Journal disclosed that sitting down to a family meal helped working parents reduce the tension and strain from long hours at the office. The researchers found that, even if test subjects had major stress at work, if they could make it home in time to eat dinner with their family, their employee morale stayed high. However, as work increasingly interfered with the ability to eat dinner with their family, levels of dissatisfaction at work began to creep up.”
― Shawn Stevenson, Eat Smarter: Use the Power of Food to Reboot Your Metabolism, Upgrade Your Brain, and Transform Your Life

“In 2008, a study from the University of North Texas found that students who identified themselves as morning people earned significantly higher grades. In fact, the early risers had a full grade point higher than the night owls in the study with a 3.5 to 2.5 GPA respectively.”
― Shawn Stevenson, Sleep Smarter: 21 Essential Strategies to Sleep Your Way to a Better Body, Better Health, and Bigger Success

“Insulin is triggered most aggressively when glucose is in our blood, so we generally have the biggest insulin response when we eat carbohydrates.”
― Shawn Stevenson, Eat Smarter: Use the Power of Food to Reboot Your Metabolism, Upgrade Your Brain, and Transform Your Life

“the number of fat cells in your body will remain relatively constant throughout your lifetime. You can cut calories, you can exercise, you can try to fight your fat cells into submission. But that doesn’t mean they’re going anywhere. Genetically, you have a certain number of fat cells in your cards, and “gaining fat” primarily means packing more stuff into those fat cells. It’s generally”
― Shawn Stevenson, Eat Smarter: Use the Power of Food to Reboot Your Metabolism, Upgrade Your Brain, and Transform Your Life

“When you don’t sleep well, you get slower, less creative, and more stressed, and you underperform.”
― Shawn Stevenson, Sleep Smarter: 21 Essential Strategies to Sleep Your Way to a Better Body, Better Health, and Bigger Success

“word decision is from the Latin de, meaning from, and cider, which means to cut. So when you make a real decision about something, you cut away the possibility of anything happening except that thing. There is no other option except the thing that you decide upon. Come what may, you’re going to have, do, and be whatever it takes to make your vision a reality. And my vision was health.”
― Shawn Stevenson, Sleep Smarter: 21 Essential Strategies to Sleep Your Way to a Better Body, Better Health, and Bigger Success

“Proteins may require as much as ten to twenty times more energy to digest than fats because our enzymes must unravel the tightly wound strings of amino acids from which proteins are built. Yet food labels do not account for this expenditure.”
― Shawn Stevenson, Eat Smarter: Use the Power of Food to Reboot Your Metabolism, Upgrade Your Brain, and Transform Your Life

“But this is the essential thing to understand: Your body’s use of fuel works on a hierarchy. It will go for glucose first, then glycogen, and only then will it proactively go through the work of breaking down deposited fat to use it for fuel.”
― Shawn Stevenson, Eat Smarter: Use the Power of Food to Reboot Your Metabolism, Upgrade Your Brain, and Transform Your Life

“What I’m really striving to communicate here is that none of the processes of metabolism can take place without the presence of water. It is truly that important. Simply drinking water provides an immediate boost to your metabolism because it makes everything work better. Millions of people who are chronically dehydrated have put themselves at a metabolic disadvantage and don’t even know it. A big part of eating smarter is to ensure you’re getting the right amount of hydration for you.”
― Shawn Stevenson, Eat Smarter: Use the Power of Food to Reboot Your Metabolism, Upgrade Your Brain, and Transform Your Life

“The cultural idea of sleeping when you’re dead will only accelerate the day that it becomes your reality.”
― Shawn Stevenson, Sleep Smarter: 21 Essential Strategies to Sleep Your Way to a Better Body, Better Health, and Bigger Success

“Well, a recent study that tracked the sex lives of 523 Italian couples found that couples who don’t have a TV in their bedroom have about twice as much sex as couples who do (this is the part of the book where some people smack themselves and then go and get the television out of their bedroom).”
― Shawn Stevenson, Sleep Smarter: 21 Essential Strategies to Sleep Your Way to a Better Body, Better Health, and Bigger Success

“Have you ever wondered where weight goes when you lose it? Research has found that some of the weight is expelled through water and some through heat, but a big portion of it is eliminated by your breath. Cesar Millan is the Dog Whisperer, but we are all, in fact, fat whisperers.”
― Shawn Stevenson, Sleep Smarter: 21 Essential Strategies to Sleep Your Way to A Better Body, Better Health, and Bigger Success

“The body clock is most responsive to sunlight in the early morning, between 6:00 a.m. and 8:30 a.m.”
― Shawn Stevenson, Sleep Smarter: 21 Essential Strategies to Sleep Your Way to a Better Body, Better Health, and Bigger Success