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.

This explains why Harvard researchers recommend using dim red lights at night. According to their data, “Red light has the least power to shift circadian rhythm and suppress melatonin.”

when your prefrontal cortex starts to shut down, if you’ve ever had a potato chip, if you’ve ever had sugary cereal, if you’ve ever had ice cream, your brain knows that it can find a quick source of glucose in those things and shuttle it back to where it is needed.

Approximately 95 percent of your body’s serotonin is located in your gastrointestinal tract, which comes as a surprise to most people. Serotonin production doesn’t just magically happen on its own. It’s influenced by your diet, it’s influenced by your activity level, and it’s also influenced by the amount of natural sunlight you get.

Green leafy veggies, seeds like pumpkin and sesame, and superfoods like spirulina and Brazil nuts can provide very concentrated sources of magnesium for you.

You can find more information on my favorite topical magnesium, Ease Magnesium, in the bonus resource guide at sleepsmarterbook.com/bonus.

Studies show that exposure to room light during usual hours of sleep suppresses melatonin levels by more than 50 percent. That’s not good!

Go to bed within 30 minutes of the same time each night and wake up at the same time each day.

Here we have one of the biggest secrets to long-term fat loss: Keep insulin down through the first part of your day.