Calibrate recently held a Sleep & Metabolic Health webinar hosted by Calibrate Chief Medical Officer, Kim Boyd, MD, and Calibrate Sleep Expert, Ellen Vora, MD, to discuss how and why sleep is an integral part of the Calibrate program. Kim brings over a decade of experience working as a clinical leader in innovative health companies, including Galileo and Nurx, and at Calibrate, Kim is responsible for the design and development of the clinical program and curriculum. Our Sleep Expert, Ellen, is a board-certified psychiatrist, medical acupuncturist, and yoga teacher who takes a whole person approach to care that addresses imbalance at the root, and at Calibrate, Ellen is responsible for developing program content that includes lessons, guides, and tips.
If you missed our webinar, read further to learn what you can expect from our One-Year Metabolic Reset, plus some of Kim’s and Ellen’s favorite sleep hygiene tips to improve your day-to-day.
An integral part of Calibrate’s program is combining intensive lifestyle intervention with doctor-prescribed, FDA-approved, GLP-1 medication. Our first group of Calibrate members have completed their first year and experienced an average of 14% weight loss, producing 2-3 times better outcomes than GLP-1s alone, and outperforming clinical studies that like Calibrate include GLP-1s and intensive lifestyle intervention.
Through our intensive lifestyle intervention, supported by real-time 1:1 coaching and a 52-week curriculum, members set and track goals for the Four Pillars of Metabolic Health: food, sleep, exercise, and emotional health. Throughout your Calibrate year, you’ll read lessons about each pillar, learn why they are important to your overall health, and begin to make tiny tweaks to your everyday life. Your coach will also help you set goals in each pillar as you progress through your first year.
Today, we’ll be uncovering the biological connection between sleep and metabolic health.
Sleep is when our bodies have the opportunity to restore and repair themselves––all the way from our immune system fighting off pathogens and nascent cancers, to our glymphatic system clearing the brain of metabolic waste. It impacts our immune health, mental health, metabolic health, cognition and mood, and long-term brain health.
Throughout the day, sleep impacts our appetite, cravings, and our cortisol or stress hormone levels, which in turn impact insulin sensitivity and fat distribution. It impacts our appetite by affecting the balance of two important hormones: leptin and ghrelin. When we get enough sleep, these hormones help us maintain a state of metabolic balance. When we’re chronically sleep deprived, that influences these hormones in a way to promote cravings for sweets and carbohydrates and to promote insulin resistance and fat deposition.
During your Calibrate year, you will learn to develop a schedule to improve sleep quality and minimize cardiometabolic health factors with 7-9 nightly hours of restful sleep. To keep your coach updated on your progress, you can track your energy levels and sleep on a daily basis through Calibrate’s app.
Now that we have an understanding of why sleep is crucial to our overall metabolic health and how it impacts us throughout the day, here are a few of Ellen’s favorite tips on how you can improve your quality of sleep:
We're a modern, medical approach that combines doctor-prescribed medication with one-on-one coaching—all personalized to your biology, your goals, and your life for 10% weight loss and a metabolic reset that lasts.