Certainly. The best way to describe it in lay terms is as follows...

When your body sleeps, it shuts down unnecessary processes, conserves energy, and allows itself to dedicate more resources to repairing tissue, enhancing immune system, relaxing muscles, and slowing the metabolic functions to promote longevity.

When you sleep long enough, you go into REM sleep, which is the most beneficial sleep that helps your body to recover much faster.

Simply being sedentary on a couch or chair, or even laying down, without sleeping, your body still is not shutting down unnecessary processes and is unable to dedicate nearly as many resources to repair/recovery.

In addition, keeping yourself mentally conscious (when not sleeping) actually has a large draw of your body's resources. Not resources in terms of calories, but resources in terms of processing going on and mental synapses to govern those processes.

the following nutritional data for peanuts are as follows:

http://nutritiondata.self.com/facts/legumes-and-legume-products/4357/2

my question is, it says 40 grams of protein / 144 grams of serving, does this include the shell? or just the edible parts?

The shell has no protein. However, if you are going to eat 1 cup of peanuts, you are getting 862 cals, and only 40g protein. This is not a good breakdown. Furthermore, peanut protein is not nearly as complete as an animal protein, dairy protein, or whey protein.

In a caloric deficit

is it possible to gain fat?

my coworker says he wants to drop 10 lbs when he renews his health insurance. is it advisable for him to just dehydrate himself? or will that ruin other tests (eg: blood pressure, etc) that might backfire and increase his health insurance? if so, do you have a dehydration guide link?

No, not on a PURE caloric deficit.

Avoid the dehydration method.

I would recommend that he just cuts his calories in half and does an hour of exercise each day for RAPID water and fat loss that will certainly get him close to where he wants to be.

What do you mean by "Pure" caloric deficit?

Meaning a caloric deficit based on BMR and not BMR + exercise.

IE: 2,000 calories BMR, and a caloric deficit by consuming 1,500 cals (regardless of exercise).

Hey raynor. I was recently thinking about ordering some supplements.

I was gonna get:

Zma ( zinc , magnesium and b6) or buy them seperately.
Vitamin d3 and k2 (as one supplement)
and vitamin c.

Now.. Im not sure how much of each id need, and what would be an overdose... but.... I was thinking.. why not get a multivitamin on top of them, or instead?

what should I get? im not buying into bcaas and all these pre workouts etc, I just want to make sure my vitamin intake is good. (i eat well on top of it)

what should i do?