Sleep loss increases hunger and disrupts metabolism through sex-specific pathways—ghrelin surges in men while satiety signals plummet in women—causing 250-400 calorie daily overconsumption even without increased appetite awareness. Dr. Marie-Pierre St-Onge reveals how meal timing, fiber, ginger, and MCT oil optimize fat burning and sleep quality while saturated fat and refined carbs trigger sleep disruptions and weight gain. Moderate sleep restriction (4-6 hours nightly) increases ghrelin in men and reduces GLP-1 satiety signals in women, driving 250-400 additional daily calories and weight gain regardless of caloric intake awareness.