It's a long article and the various sub-sections are almost worthy of being a thread unto-itself.

So, I'll reproduce the whole article over 4 threads so you can skip to the relevant section for you.

Also, it's an opinion piece, rather then a medical finding.

3 / 4

Struggling to get results from exercise? Here's some hard truths you might need to hear.

Exercise and fat loss are sensitive subjects to broach, even for personal trainers.
There are uncomfortable truths every trainer has needed to drop on clients who struggle to get results.

Here is some advice you probably don't want to hear but probably need to.
3/ Sleep is the key to pretty much everything

Many of your struggles with weight, stress, energy and nutrition might be significantly improved, if not solved, by just getting more sleep.

Clients have told me they function perfectly well on six hours of sleep. Yet, in the same breath they complain of sugar cravings,
a lack of inspiration and motivation, and not being able to shake the same 10kg they've been chipping away at for years.

As a trainer, this is hard to watch.

People get frustrated and even depressed that their efforts in the gym get them nowhere, when if they just got an extra hour of
sleep each night it might well be a different story.

Science is clear on how critical it is have enough good quality sleep.
It's estimated only around three per cent of us can function well on six hours a night.

Most of us need seven to nine hours a night, the Sleep Health Foundation says.
And many of us who exercise a lot find we need even more than that the night after a hard workout.

Think of it this way: how often do you feel like a salad when you're low on energy?

Being tired and rundown increases insulin sensitivity, which leads you to make poor food choices,
like hunting for sugar to stop you from falling asleep at your desk.
Then, when it comes to either exercising or face-planting the couch after work, we all know what usually wins.

You stay up later than you should; feel knackered in the morning; get hammered at work;
live on sugar and caffeine to get through the day and can't be bothered doing anything else in life.

And so the cycle continues.

Even if you're adamant that you have a handle on life with less than eight hours, chances are,
what's happening under the surface will tell another story.

You're likely to be meddling with your cells, hormones and metabolism basically, all the guys who
decide how long you're going to live.

You cannot cheat biology.

Remember, we think we're invincible until we're not.

So please, just turn off the TV and devices earlier, and go to bed. Start with aiming for another 30 minutes
a night and gradually build up until you're clocking seven to nine hours of shut-eye at least five nights a week.

It only takes one to two weeks to set a new sleep rhythm, so what do you have to lose (except unwanted fat, stress and unhealthy eating habits)?

1/ (Exercise and fat loss - 1/ Being thin won't solve your problems)
2/ (Exercise and fat loss - 2/ Exercise isn't a punishment it's a privilege)
4/ (Exercise and fat loss - 4/ You can't out-train a bad diet)