🥱 The Surprising Link Between Poor Sleep And Belly Fat

PLUS: You Don’t Need Motivation, You Need Systems

Author

Ryan Engel
January 07, 2026

Welcome to your modern fitness daily news report! Every weekday, we break down the trending fitness news, tips, and insider scoops to keep you informed. Each read will be under 3 minutes so that you can stay shredded and thumb through no-nonsense fit-quips. Thanks for reading!

TODAY’S LEVEL UP:

  • Coach’s Corner: The surprising link between poor sleep and belly fat

  • Mindset Shift: You don’t need motivation, you need systems

  • Question from Our Readers: “Should I do fasted cardio in the morning?”

  • Fit Trivia: What iconic 80s movie featured a training montage with "You're the Best" by Joe Esposito?

The Surprising Link Between Poor Sleep And Belly Fat

Think skipping sleep to squeeze in more hustle is a flex?

Think again.

Lack of sleep wrecks your ability to burn fat.

Studies show that just a few nights of poor sleep can:

  • Increase cravings for high-carb, high-fat foods

  • Reduce testosterone levels

  • Spike cortisol (your stress hormone)

  • Impair glucose metabolism and insulin sensitivity

Most of all, your body stores more fat, especially around the midsection.

Make sleep a non-negotiable.

Shoot for 7–8 hours per night. That’s not soft, it’s strategic.

FROM RYAN’S DESK

Confidence isn’t something you wait for; it’s something you build. Every completed workout, every disciplined meal, every kept promise strengthens it. Thinking won’t get you there. Action will. Be the guy who proves it to himself daily. That’s how confidence is formed.

Mindset Shift: You Don’t Need Motivation, You Need Systems

Motivation is fleeting.

Systems are sustainable.

You don’t need to feel fired up every morning.

You need a repeatable routine that gets results even on low-energy days.

Here’s what that looks like:

  • Prep your meals once. Eat clean all week.

  • Set a consistent workout time. Make it automatic.

  • Use a simple tracking system. Don’t rely on memory or mood.

Discipline doesn't mean working harder.

It means designing a system that works even when you don’t feel like it.

Question from Our Readers:

“Is fasted cardio better for fat loss?”

— David, 52, Austin TX

This is a hot topic, David.

Here’s the truth: Fasted cardio is not a magic bullet.

You might burn a slightly higher percentage of fat during the session, but over 24 hours, the difference is minimal.

What matters more:

  • Total calories burned

  • Nutrition quality

  • Strength training and muscle mass

  • Consistency

That said, if you enjoy fasted cardio and it fits your schedule, go for it!

But don’t stress if you prefer breakfast first—it won’t make or break your results.

Fit Trivia: What iconic 80s movie featured the song “You’re the Best” by Joe Esposito in a training montage?

Answer: The Karate Kid (1984)! That montage, leading up to Daniel LaRusso’s epic tournament win, is one of the most legendary scenes in fitness movie history. Admit it—you’ve done push-ups to that song before.

Ryan Engel, Intl. Fat Loss Coach

Ryan is a leading fitness coach and one of the most known professionals in the space.

He specializes in Body Recomposition and visual body aesthetics and has reached millions worldwide with his powerful messaging. He brings a unique, non-nonsense, yet sophisticated approach to body change.

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Publisher: Ryan Engel

Editor: Michael Pender

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