#1 Tip To Increase Muscle, Benefit Overall Health and Mindset!

This content is by Team ICON Member Shawn Wells and is adapted from Marie Spano.


Sleep = muscle growth and repair.

STOP putting sleep in the back seat.

Sleep deprivation has been proven to be DETRIMENTAL for many things, including your body composition!


If you want to increase your muscle mass or simply maintain the muscle you have, you NEED to sleep.

Read that again! 👆

Everyone gets trapped into the mindset of "I'll sleep when I'm dead" and that could not be any farther from the truth...

Somehow we've created a society who brags about their sleep deprivation...

It's become cool to be sleep deprived and always grinding.

Now, don't get me wrong... everyone needs a little hustle but STOP‼️

It's at the cost of your sleep.

Stop sleeping 3-6 hours.. not only will your muscle's benefit, but so will your overall health and mindset!

Check this out 👇

In the below study using healthy adults ages 18 – 35 years old, participants consumed a standardized meal (which contained protein) followed by one single night of complete sleep deprivation or the same standardized meal followed by 9 hours of sleep...

Acute sleep deprivation led to massive changes!

🔺 Anabolic resistance – a reduced ability for muscle to respond to protein intake.

🔺 18% decrease in muscle protein synthesis (the process of laying down new proteins down in muscle; think of this like building a house, you get rid of old structures and replace them with new, stronger building materials. The same thing goes with muscle, your body gets rid of all damaged muscle tissue and replaces it with new muscle tissue; this is how your muscles get stronger and adapt to resistance training)

🔺 24% decrease in testosterone (testosterone is good for muscle)

🔺 21% increase in cortisol (a stress hormone tied to muscle breakdown)

In other words, acute sleep loss leads to anabolic resistance (muscle doesn’t respond as well to protein; over time this leads to lower muscle mass) and muscle breakdown.

How many hours of sleep are you CURRENTLY getting?! 

PMID: 33400856

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