Many people still think they need to burn more calories that they eat OR they need to do a bunch of cardio to lose weight. Neither is true.. in fact both will add stress to your body which will cause your body to hold onto body fat. To lose weight and improve brain function we need to work with our bodies and sleep, ideally 8 hours a night.
Here’s a cool fact to remember, muscles are made in the bed! If you’ve been lifting heavy to create more muscle, you need to sleep at least 8 hours on those days that you lift. This is because muscles repair when you sleep and this is how muscle is created. You create micro tears when you lift.. you body repairs those tears and forms muscle when you sleep.
As humans we really do need 8 hours of sleep a night to stay healthy and perform well. If you have physique goals.. like getting more defined muscle or feeling stronger.. you need to get more.
Below are two podcasts with sleep experts
- Tom Bilyeu’s Impact Theory with Sleep Expert Shawn Stevenson: “Why Sleep is more important than diet” Nov 29th, 2023 ( https://open.spotify.com/episode/5XCTtziAPnVnkkhfEIgf6X?si=JEAJkIEART2beGEEnR57AQ)
2. NPR interview and article with Sleep Scientist Matthew Walker :
Just hit play on the top left to listen on that link
NOW, DO this:
Use my 2 top tips that’ll make darn sure you get your hard working booty in bed earlier every night!
1. Set alarms on your phone.
Right now look at when you should be in bed tonight.
Now look at what’s going on before that. Say you’re out at happy hour with friends.. set an alarm for the time you need to LEAVE – so you are home a good hour before you need to go to bed.
(you need that hour to putter around and recalibrate from the day)
SO for example – I’ll be hanging with friends tonight. I gotta get up at 5 tomorrow – that means I need to hit the hay by at least 10 pm. I set an alarm for 8:45 PM.. that way I make sure and get headed home by 9 to get to bed by 10 – SEE!
This seriously works!
Now – repeat this for your next 3-5 days.TRICK is actually DOING THE WORK- right? Don’t screw this up and ignore your alarm. If you do.. you’ll stay up longer and you are gonna reap WAAY less results. You’ll actually burn LESS calories the next day and NOT see the defined body you’re putting in valuable gym time on.
2. MY next best trick. Zero 
APP
Fasting App created by Kevin Rose backed by science from Dr. Satchin Panda.
Even if you’re not into the fasting thing. Know that the less food you have in your belly when you go to bed, the better you will sleep and the better you will feel the next day. ALSO – if you stop eating earlier (eat dinner earlier) you will go to bed earlier! See how that works:)
You click on it when you are done eating your last meal of the day. Then again the next day when you put your first foods in your face. First foods do not include coffee:)
So – grab your phone, download the FREE APP – ZERO
AND don’t forget to set those alarms on your phone for your upcoming busy summer nights