The StoWicks Conversations
by
Seth and Carolyn Wicks
Today's Key Points:
- Sleep Drives Your Hormones
- You Can't Out-Grind Biology
- Rest Builds Strength and Health
Seth: Sadly, I was a victim of a still-forming frontal lobe in my early 20s. I thought I was invincible and that sleep was for the weak. Anytime my mom said, “You need to rest,” I'd fire back with, “I’ll sleep when I’m dead.” 23-year-old Seth - what an idiot!
Fast forward to age 32, and I'm much wiser when it comes to grind culture. Yes, there are still late nights, early mornings, and hard work, but I prioritize sleep like never before. Here is a past quote from one of our newsletters: A good way to look at sleep is this: If every single mammal on earth requires sleep, evolution must think it's vital for our well-being. There is zero reason for us to be in such a vulnerable state unless it was important for us to function properly.
You might be asking if there is any science to back up how important sleep is, and Carolyn's Science Corner is back at it below.
Carolyn: Yes! Let's dive into some science 🤓. Sleep touches everything: your hormone balance, your metabolism, your emotional regulation, and your body’s ability to recover. When you’re truly well-rested, your hunger hormones like leptin and ghrelin are in check, cortisol stays calmer, and your body actually recovers from workouts instead of staying in a stressed, catabolic state.
On the flip side: when your sleep is short, erratic or low-quality, your metabolism takes a hit. Research shows reduced leptin, elevated ghrelin, worse glucose regulation and even impaired fat-cell response to insulin. Cravings spike, patience vanishes, workouts suffer, mood swings appear.
I’ve felt this personally: during busy seasons, during my 75 Hard rounds, and now through pregnancy. There are nights I slept well and woke up ready: focused, calm, recovery happening, cravings minimal. Then there have been nights I didn’t...and it shows: workouts drag, recovery stalls, I’m more irritable, cravings for sugar and carb-spikes creep in. It becomes clear: sleep isn’t a luxury. It’s a necessity.
You simply cannot show up at full capacity (mentally, emotionally or physically) when you’re running on empty.
Seth: Sleep hits men harder than we like to admit. When you’re not sleeping enough, testosterone drops, sometimes by 10–15% after just a week of short nights. In fact, sleeping 5 hours a night for one week lowers testosterone as much as aging 10–15 years. That means less strength, slower recovery, lower drive, and a shorter fuse (trust me, I know). Growth hormone, muscle repair, and reaction time all tank. Men love to talk about discipline and “doing hard things,” but the reality is simple: real strength starts with recovery, and sleep is the foundation of that recovery.
Carolyn: I also want to talk about how sleep affects women’s bodies specifically, because it’s different for us. Hormones shift constantly through our cycles, pregnancy, perimenopause, and menopause and those fluctuations directly affect how well we sleep. During the second half of our cycle, progesterone rises and body temperature increases, making deep sleep harder. In pregnancy, hormones, discomfort, and anxiety can interrupt rest. Later in life, lower estrogen and hot flashes often make sleep feel like a battle instead of a reset.
When we do get quality sleep, the difference is massive. Balanced hormones, stable moods, better workouts, fewer cravings, sharper focus, it all connects. Sleep doesn’t just restore energy; it restores us.
Seth: For both genders, one night of lousy sleep can slow your reaction time as much as being legally drunk. You simply can’t out-work or out-grind chronic sleep deprivation. It beats everyone eventually. So here is a simple nighttime routine that actually works:
- Dim lights & screens 60 minutes before bed
- Keep the room cold and dark (65 degrees if possible)
- Go to bed and wake up at the same time
- No heavy meals or intense workouts late at night
- Read, stretch, journal, or breathe instead of scrolling
A bedtime routine is just discipline applied gently. Your future self will thank you for it.
Carolyn: When you start sleeping well, you start showing up differently. You’re more patient with your partner, more creative in your work, and more grounded in your day. Your workouts feel better. Your thoughts feel clearer. Sleep changes the way you experience life, because it restores more than your body; it restores you.
We talk a lot about discipline and growth, but sleep is part of that too. It’s the quiet work that no one sees, the kind that makes everything else possible. When you honor your rest, you think clearer, feel steadier, and move through your days with more intention.
Seth: I mentioned a routine you can implement to help your sleep. Try to do one thing from the list this week and see if it makes a difference (I recommend a routine more than anything. Try to go to bed at the same time each day this week).
Carolyn: If you’ve forgotten what real energy feels like, this is your chance to find it again.
Both: Don't watch SNF tonight - go to bed early and wake up with the sun.
See you next week,
Carolyn & Seth
The StoWicks
Quote of the Week:
"Sleep is an investment in the energy you need to be effective tomorrow."
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