Shortcuts to improving body composition

Format: "lead author on the study & link: intervention -> result"

Nedeltcheva: two groups on the same diet -> those who slept 8.5 hours lost more fat and less muscle than those who slept 5.5.

Tasali: extending sleep from 6.5 hours to 8.5 -> spontaneously made better food choices (less sugar & calories)

Leproult: sleep extension by 1 hour -> improves insulin sensitivity (not weight loss per se, but could result in improved body composition)

Sutton: early Time-Restricted Feeding (eTRF) aka bigger breakfast + early, light dinner -> improved insulin sensitivity & decreased appetite in the evening