Posted 14 April 2021 by

Ways Sleep Can Help

You Lose Weight

A good night's sleep can benefit your physical and mental health in a number of different ways. Improved alertness, better heart health, decreased stress and anxiety, and an overall good immunity are just a few of those benefits. However, did you know that a good sleep health can also help you shed extra weight?

As it turns out, researchers have long been studying the relationship between good sleep and weight loss. Numerous studies prove that people who managed to get an adequate amount of sleep consistently, found it much easier to lose weight. There also exist other researches that show that a lack of proper sleep can lead to obesity in human beings. Let us therefore look at some of the most prominent ways in which sleeping helps lose weight.

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#01 How the Appetite Gets Affected

A quality sleep helps maintain the right balance in your appetite. Your appetite is primarily regulated by two hormones- leptin and ghrelin. The gastrointestinal hormone ghrelin, which helps increase hunger in the body, gets particularly increased when the body is sleep deprived. On the other hand, the hormone leptin which inhibits the level of hunger and signals towards a full stomach, becomes drastically low when there's a lack of sleep. According to one Wisconsin Sleep Cohort Study which observed about 700 subjects, those who slept less than 5hrs at night, had 14.9% higher level of ghrelin whereas the leptin levels were found to be 15.5% lower. We are all aware that overeating is s serious impediment to weight loss. Therefore, sleeping well prevents hormonal disbalance that can make you eat more than what your body requires.


#02 The Metabolism

A healthy metabolism is paramount for helping weight loss and keeping the body mass index (BMI) in check. The BMI is calculated on the basis of the total weight and height of an individual. It is the first step towards realizing the presence of excess fat in the body. A good sleep quality helps regulate the metabolism in the body which then facilitates the proper breakdown of food and drinks consumed throughout the day into bits of energy. Lack of enough sleep can affect the regulation of blood sugar in the body and lead to other complications that disrupt your night sleep such as heartburn and acid reflux. It is also important to avoid heavy meals right before bedtime to prevent the aforementioned conditioned.


#03 Effect on Physical Activity

Without proper sleep, the body is simply not equipped to carry out the amount of physical exercise required for your weight loss program. Sleep helps in the recovery of the tissues overnight and gets rid of any body pain. Therefore, going ahead with your daily dose of physical exercise without a restful night of sleep will only contribute towards muscle tear, fatigue, glycogen depletion, and further body pain. What's worse is that a sleep deprived individual finds it ever more hard to gather the drive required to complete a workout session. Carrying out other physical activities like outdoor games and aerobics becomes riskier as the chances of getting injured and delay in recovery increase severely without proper sleep.


#04 The Role of Sleep Disorders

Another major factor which connects weight loss and sleeping is the simultaneous rise in the cases of sleep disorders and weight gain all over the world. Sleep experts suggest that about one-third of the US population suffers from sleep deprivation and a major number of them have some form of sleep disorder or the other. This trend coincides with the rise of obesity in the country which has turned out to be a major pandemic. A growing body of researches have tried to find, over the last few years, the link between sleep disorders like obstructive sleep apnea (OSA), insomnia, restless leg syndrome, etc., and obesity. The researchers have found that people with such sleep disorders were more likely to develop obesity. They also suggest that about 70% of the people who have OSA, also have obesity when their BMIs are measured.


05# Insulin Resistance

A sleep deprived individual can experience a shot up in their blood sugar levels due to a heightened insulin resistance. Not only does this promote further lowering of leptin levels in the body, but may also cause serious diseases like diabetes and weight gain. A good night of sleep will keep the cells from becoming insulin resistant and prevent the body from producing any more insulin than what is actually required.


#06 Stress Build-up

A major contributor towards loss of sleep is the build-up of stress in the body. People who find themselves stuck in the vicious cycle of stress and sleep deprivation, are often observed to be craving food that is high in calories, carbs, and fats such as oily or sugary items. Failing to achieve a good sleep health promotes cortisol buildup which then encourages the front lobe of the brain to find gratification in food items like chocolates, cakes, chips, ice-cream, soda, etc. Not only is this practice disastrous for your body weight but can also disrupt your sleep schedule by causing stomach problems that make it further hard to fall asleep. Most of these bouts of stress-eating are untimely and unrestrained.

It is therefore crucial to address the problem of stress and your sleep health to help the process of weight loss. Here are 10 simple steps that will ensure that you continue to achieve good sleep without fail are:

  1. Maintaining a healthy diet;
  2. Following a strict sleep schedule;
  3. Creating an optimal sleeping environment;
  4. Buying a new mattress- adequately firm and comfortable;
  5. Practicing bedtime rituals that soothe your mind;
  6. Exercising regularly;
  7. Exposing yourself to ample sunlight;
  8. Finding comfortable sheets and pillows that help to sleep peacefully;
  9. Avoiding sleep disruptors like caffeine, alcohol, and nicotine;
  10. Talking to a healthcare professional.


Bottom line:

So the answer to the question- "does sleeping make you gain weight?" is a plain "no". While oversleeping (above 9 hours) has been associated with risks of weight gain, practicing a sleep routine that ensures full eight hours of sleep is beneficial for weight loss. We hope that the above-mentioned points help you understand the significance of sleeping for weight loss and help you shed excess weight.


Posted 08 April 2021 by

Get Well, Feel Well: 8 Things You

Should Know About Physiotherapy

Are you an adventurous type of person who loves outdoor activities such as hiking or someone who’s into physical exercises? Perhaps, a hardworking employee who travels a lot? Well, you have to expect that at the end of the day, some physical activities you do can cause pain or injuries--which are inevitable.

Although some injuries and pain are bearable, these things will worsen in the long run if left untreated. That’s why you must seek immediate medical attention to relieve what you’re experiencing. Physiotherapy is one of the medical interventions you will need to eliminate the pain and bring you back to your normal body and performance.

To enlighten you about this medical intervention, below are some facts you need to know about physiotherapy.

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1.      Physiotherapy can be Traced Thousand Years Ago

The physiotherapy of today can be traced back thousands of years ago. In 460 BC, physicians like Hippocrates had been known first to use various forms of physiotherapy, hydrotherapy, and massage therapy. Moreover, the first documented physiotherapy treatment was dated in the 19th century and performed by Per Henrik Ling.

2.      Can Treat a Wide Range of Pain and Injuries

Physiotherapy is a treatment that most people who are suffering from pain and injuries look for. In fact, it has helped tons of people who seem to lose hope with their major or minor conditions. The one who administers the therapy is the registered physiotherapist or physical therapist. With the help of this physiotherapist, he can help you relieve or reduce body pain and injuries such as in shoulders, knee, hips, ankles, and hips.



3.      Physiotherapy Can Help Babies

Physiotherapy also treats babies who have minor muscular issues such as torticollis. This muscular issue is a neck condition where sternocleidomastoid, a major muscle, is either shortened or contracted.

When this muscle is shortened, it tilts the baby’s head. The physiotherapist gently stretches the affected muscle and also educates the parents about the proper handling of the baby’s head. By teaching the parents some home-stretch exercises for the baby, the condition can heal fastly.


4.      Established in Canada After WWII

Just 21 years after World War I, World War II came in. The injuries and casualties of World War I paved the way for doctors to develop physiotherapy. Physiotherapy began in Canada and became a fast-growing medical practice. The primary reason why physiotherapy was very helpful during the second world war is that it had helped the returning soldiers from war to recover from the injuries or pain they had acquired from the battle. 


5.      Physiotherapy can Treat Vertigo

Most people are not serious about dizziness, lightheaded feeling, and fainting. They think that these feelings are just ordinary. But, did you know that these body sensations are symptoms of vertigo?

Now, how does physiotherapy work here? When a physiotherapist has specialized Vestibular Rehabilitation training, he can help you treat your vertigo. When you seek advice from a trained physiotherapist, he can assess your condition and use the evaluation to develop a plan to restore your balance, lessen dizziness, and reduce the symptoms of vertigo.


6.      Make Sure You Do Your Homework

Like any medical practice, physiotherapy requires intensive guidance and supervision from a physiotherapist. And, if you think that your treatment is done after you have undergone your first session, well, that’s not the case. Visiting the clinic allows you to have a one-on-one consultation with the physiotherapist. This way, he can give you some physical exercise that you have to do at home to supplement your fast recovery.

However, there are people who don’t follow the physiotherapist’s prescribed physical and rest exercises and only watch videos on the internet. Remember that not everyone shares the same condition as you. Thus, it’s vital to follow the appropriate and specifically-tailored exercise plan for your condition.


7.      Psychological Benefits

Physiotherapy does not only help you regain your physical body condition, but it also rejuvenates your psychological well-being.

Furthermore, physiotherapy has been known to help someone counter mental health issues such as depression and anxiety. You might be asking, “how can physiotherapy help someone battle mental health issues?” Well, the answer is not as complex as you think. Mental health physiotherapy focuses on the holistic of the human body. This type of therapy promotes intensified awareness of movements and body functions.


8.      Healing Time

The healing duration of your injured or hurt body part depends on its severity. For average to minor injuries, it would take 2 to 3 sessions, and additional sessions to those severe cases for full recovery or lessen the effects of the body.

In addition, some physiotherapist clinics offer acupuncture, an old medicinal intervention that originated in China, to supplement fast healing. The therapist punctures acupuncture needles to a specific area of the body that connects to the injured portion of the body.



If you have physical body pains or injuries, take them seriously and seek help from professionals immediately. By visiting physiotherapy clinics, you’ll lessen your prolonging agony and even prevent the long-term effects of these injuries. So what are you waiting for? Get well and feel well!


Posted 24 February 2021 by

Recipe: Keto

Okra Curry

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Okra is a vegetable that is rich in nutrients and may lower blood sugar and heart disease risk. It also has anti-cancer properties. It is best to add to your diet because it's not only healthy but delicious as well.

Servings: 1


  • 200g Okra, cut into 1" pieces
  • 1 Tbsp Vegetable Oil
  • 1/2 Red Onion, thinly sliced
  • 1 tsp Ginger-Garlic Paste
  • 1 tsp Tomato Paste
  • 2 tsp Curry Powder
  • 1/2 cup Water
  • Salt, to taste


  • 1) Heat oil in a pan.
  • 2) Add red onions, ginger-garlic paste, and tomato paste. Sautee until aromatic.
  • 3) Add curry powder and roast briefly.
  • 4) Add water and okra.
  • 5) Simmer for 7 minutes.

Nutritional Information:

  • Energy - 169 kcal
  • Protein - 3g (4%)
  • Fat - 14g (74%)
  • Carbohydrates - 10g (23%)
  • Fiber - 4.7g

If you want to lose weight, eat healthy and feel great, CLICK HERE for a custom keto plan.


Posted 23 February 2021 by

Recipe: Maple and Walnut

Hemp Heart Porridge

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A hearty porridge meal that is packed with essential vitamins and nutrients. All of the ingredients are healthy and keto-friendly. Serve this in the morning and you will have the energy you need throughout the day.

Servings: 1


  • 1/4 cup Hemp Hearts
  • 2 Tbsp Coconut Flour
  • 1 Tbsp Flax seeds
  • 1/2 cup Almond Milk
  • 1 Tbsp chopped Walnuts
  • 1 Tbsp sugar-free Maple Syrup


  • 1) Stir together hemp hearts, coconut flour, flax seeds, and almond milk in a heat-proof bowl. Set in the microwave for 60-90 seconds.
  • 2) Top with sugar-free maple syrup and chopped walnuts.


 Nutritional Information:

  • Energy - 184 kcal
  • Protein - 7g (13%)
  • Fat - 15g (70%)
  • Carbohydrates - 8g (17%)
  • Fiber - 4g

If you want to lose weight, eat healthy and feel great, CLICK HERE for a free keto recipe book and a custom keto plan.


Posted 18 February 2021 by

Recipe: Keto BBQ

Chicken Kabobs

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Servings: 1


  • 150g Chicken Thigh fillet, cut into 2" pieces
  • 2 Tbsp Brown Erythritol
  • 1/4 tsp Smoked Paprika
  • 1/4 tsp Cumin powder
  • 1/8 tsp black Pepper
  • 1/8 tsp Chili powder
  • 1/4 tsp Salt


  • 1) Whisk together erythritol, paprika, cumin, pepper, chili powder, and salt in a bowl.
  • 2) Toss in chicken pieces and marinate for at least 4 hours.
  • 3) Thread chicken onto skewers and grill for 4-5 minutes per side.

Nutritional Information:

  • Energy - 337 kcal
  • Protein - 25g (32%)
  • Fat - 25g (67%)
  • Carbohydrates - 1.3g (1%)
  • Fiber - 0.5g

If you want to lose weight, eat healthily, feel great plus get a free keto recipe book and a custom keto plan CLICK HERE


Posted 25 February 2021 by

Recipe: Keto Grilled Pork Belly

With Ssamjang Dipping Sauce

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Servings: 1


  • 100g Pork Belly, cut into 1" steaks
  • Fresh Lettuce for serving

For the dipping sauce:

  • 1 Tbsp Doenjang (fermented miso paste)
  • 2 tsp Chili-Garlic Paste
  • 1 tsp Sesame Oil
  • 1/2 tsp Erythritol
  • 1 tsp Sesame Seeds
  • 1/2 Tbsp chopped scallions


1) Mix together all ingredients for the dipping sauce.
2) Grill pork belly for 7-10 minutes per side.
3) Serve pork with fresh lettuce and dipping sauce on the side.

Nutritional Information:

Energy - 300 kcal
Protein - 23g (31%)
Fat - 20g (58%)
Carbohydrates - 8g (10%)
Fiber - 3.2g

If you want to lose weight, eat healthy and feel great, CLICK HERE for a custom keto plan.


Posted 12 February 2021 by

Recipe: No-bake Keto

Chocolate Walnut Cookie

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With only a few ingredients, you can make this delectable dessert in just 10 minutes. Although the waiting time while chilling the cookies takes an hour, the taste is definitely worth the wait. You can never go wrong in making a chocolate walnut cookie.

Servings: 4


  • 1/4 cup Walnuts
  • 1/4 cup Desiccated Coconut
  • 1 Tbsp Cocoa Powder
  • 2 Tbsp Almond Butter
  • 2 Tbsp Butter
  • 1 tsp Erythritol


  • 1) In a food processor, combine all the ingredients.
  • 2) Process until well combined.
  • 3) Shape the mixture into balls.
  • 4) Flatten the balls using your hands in a tray. Refrigerate for 30 minutes to 1 hour. Serve.

Nutritional Information:

  • Energy - 214.3 kcal
  • Protein - 4.3g
  • Fat - 19.5g
  • Carbohydrates - 5.4g

If you want to lose weight, eat healthy and feel great, click HERE for a free keto recipe book and a custom keto plan.


Posted 20 February 2021 by

Recipe: Super

Green Keto Soup

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Servings: 1


  • 1 Tbsp Olive Oil
  • 1 cup Cauliflower florets
  • 1/4 Onions, diced
  • 2 Garlic cloves, chopped
  • 2 cups Spinach
  • 1/4 cup Water
  • 1/4 cup Coconut Milk
  • Salt and pepper


  • 1) Heat olive oil in a non-stick pan.
  • 2) Add the cauliflower and cook until tender.
  • 3) Add the onions and garlic, saute until translucent and fragrant.
  • 4) Add the spinach.
  • 5) Add water and coconut milk.
  • 6) Bring to simmer and season with salt and pepper.
  • 7) Allow the soup to cool and pour in a food processor.
  • 8) Process until smooth. Serve.

Nutritional Information:

  • Energy - 328.9 kcal
  • Protein - 5.7g
  • Fat - 27.7g
  • Carbohydrates - 14.2g

If you want to lose weight, eat healthy and feel great, CLICK HERE for a custom keto plan.


Posted 26 February 2021 by

Recipe: Easy Keto

Cauliflower Rice

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Servings: 1


  • 2 Tbsp Olive Oil
  • 1 cup Mushrooms, sliced
  • 1 Garlic Clove, chopped
  • 1/2 Onions, diced
  • 1/4 Red Pepper, sliced
  • 1/4 Green Pepper, sliced
  • 1/2 small Cauliflower, in florets
  • 1 tsp Coconut Aminos
  • 1 Tbsp Green Onion, chopped
  • Salt and pepper


  • 1) Process the cauliflower florets into rice using a food processor.
  • 2) Heat a non-stick pan and add olive oil.
  • 3) Add mushrooms and saute until brown.
  • 4) Add garlic and saute until fragrant.
  • 5) Add the onions and cook until translucent.
  • 6) Add peppers and cook until bright in color.
  • 7) Add the cauliflower rice and mix until thoroughly combined.
  • 8) Drizzle with coconut aminos.
  • 9) Top it with green onions.
  • 10) Lastly, season it with salt and pepper. Serve.

Nutritional Information:

  • Energy - 388.9 kcal
  • Protein - 7g
  • Fat - 30.9g
  • Carbohydrates - 20.7g

If you want to lose weight, eat healthy and feel great, CLICK HERE for a custom keto plan.


Posted 28 February 2021 by

Recipe: Keto Curried

Tofu with Spinach

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Servings: 1


  • 1 Tbsp Olive Oil
  • 100g Tofu in cubes
  • 1/4 cup Tomatoes, sliced
  • 1/4 cup Coconut Milk
  • 1/2 Tbsp yellow Curry Paste
  • 1/4 cup Water
  • Salt and Pepper
  • 1 cup Spinach


  • 1) Heat olive oil in a non-stick pan
  • 2) Add the tofu cubes and garlic. Cook until light brown in color.
  • 3) Add the tomatoes.
  • 4) Pour the coconut milk over the pan
  • 5) Add yellow curry paste and water. Mix the mixture.
  • 6) Season with salt and pepper.
  • 7) Add the spinach and cook until wilted.
  • 8) Bring to simmer and serve. .

Nutritional Information:

  • Energy - 575.9 kcal
  • Protein - 21.4g
  • Fat - 47.5g
  • Carbohydrates - 15.7g

If you want to lose weight, eat healthy and feel great, CLICK HERE for a custom keto plan.





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