The Sleepmaxxing Protocol (with science) — Transcript

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1. 0:00We all know that poor sleep will reduce
2. 0:02muscle growth, but how do we actually go
3. 0:04about improving our sleep? Well, today I
4. 0:07have my trusty iPad here. We're going to
5. 0:09go through the sleep maxing protocol.
6. 0:11We're going to touch on supplements, on
7. 0:13food, on environment, on lifestyle, on
8. 0:16you as a person, and then of course how
9. 0:19to actually look at tracking the sleep
10. 0:22itself.
11. 0:25Now, this will be categorized as I
12. 0:27mentioned, and I think it is right and
13. 0:30just to start out with the environment.
14. 0:33Now, the environment that we sleep in is
15. 0:35going to be very, very important. You
16. 0:36guys who live in warmer countries will
17. 0:39know how frustrating it is during
18. 0:41summer. So, temperature is our first
19. 0:44thing. Now,
20. 0:46you can look at data on, you know,
21. 0:48optimal
22. 0:49uh sleep temperature. If you're lucky,
23. 0:51I'll put it up here. But in my
24. 0:52experience, having something around 20°
25. 0:56C
26. 0:57is probably going to be a really, really
27. 1:00comfortable temperature. It's pretty
28. 1:02cold if you're in a small room and
29. 1:04you're not used to a colder climate.
30. 1:07Everybody knows that sleeping in hotel
31. 1:09rooms is a usually a positive
32. 1:11experience. Why is that? Well, it's
33. 1:13always freezing. We don't have to worry
34. 1:14about how much the the AC costs cuz
35. 1:17we're not paying the bill, and so it's
36. 1:18colder and we sleep better, right? When
37. 1:21you do have the pleasure and the luxury
38. 1:23of installing AC, you can control the
39. 1:25temperature like that. I personally
40. 1:27think about 19 to 21 is the sweet spot.
41. 1:30Your body needs to cool down a couple of
42. 1:32degrees to actually allow you to fall
43. 1:35asleep. That is a part of shifting our
44. 1:36central nervous system to a more relaxed
45. 1:40state. And we'll touch on why that's
46. 1:43important in a second, but if we can
47. 1:45force our body to cool down a little
48. 1:47quicker, if we can just be a little more
49. 1:48comfortable, that'll be cool. So, the
50. 1:50cooler you can have the room, the
51. 1:51better. Obviously, if you don't have AC,
52. 1:53it's hard to do so, but a fan, open
53. 1:55windows, whatever you need, try to make
54. 1:57it as cool as you can. We can also force
55. 2:00our body temperature down a little bit
56. 2:02by having a very hot shower, and this
57. 2:03might sound counterintuitive because I
58. 2:05feel hotter after a hot shower, but this
59. 2:08will actually force the body temperature
60. 2:09down, which is really, really cool. So,
61. 2:11cold room, hot shower, nice way to go
62. 2:13about doing things. Now, you do want to
63. 2:15have the room as dark as possible. So,
64. 2:19whether you need to get blackout
65. 2:20curtains, whether you just get an eye
66. 2:22mask, I don't really care. Just make the
67. 2:24room as dark as you possibly can. Tape
68. 2:26over any little lights you might have on
69. 2:28the air conditioning controls or
70. 2:31underneath the door or whatever you need
71. 2:32to do. Um the darker you can have it,
72. 2:34the better. Now, obviously, in terms of
73. 2:37comfort, this is self-explanatory. I
74. 2:39don't need to tell you guys you need a
75. 2:40comfortable bed, a comfortable pillow.
76. 2:42Um there would probably be some science,
77. 2:44I'd imagine, looking at pillow shape and
78. 2:46sizes and like airway and that sort of
79. 2:48thing. Um I generally think that a a
80. 2:51slightly firmer pillow to hold your head
81. 2:54basically in this position at neutral,
82. 2:56probably better for most people.
83. 2:58Probably don't want to be slouching down
84. 2:59like that all night. Um so, something
85. 3:01slightly firmer, slightly bigger to hold
86. 3:04your head up in neutral be good. Now,
87. 3:06the last thing I want to touch on for
88. 3:07environment is the amount of time we
89. 3:11spend in this room that we sleep in,
90. 3:13right? So, many of you are going to be
91. 3:16either, well, you probably fall into two
92. 3:18categories, if I had to guess. You're
93. 3:20either living at home still and you have
94. 3:23to spend a little more time in your
95. 3:24bedroom than you'd probably like to
96. 3:26because there's a bunch of people living
97. 3:27in the house, or you're slightly older.
98. 3:30I know my demographic is like 15 to 30.
99. 3:33You're slightly older, you might live
100. 3:34with roommates or live by yourself,
101. 3:35whatever. Um and you sort of have
102. 3:37freedom as to how much, you know, you
103. 3:39actually go in your room. Now, the point
104. 3:40I'm trying to make here is we should
105. 3:42really only be going in our room to
106. 3:44sleep. In my experience, in my opinion,
107. 3:47this makes a big difference. When we
108. 3:49lived in our old place, we uh didn't
109. 3:51even share a cupboard. So, my girlfriend
110. 3:53had her clothes in our bedroom, and so
111. 3:55my clothes were in a different room in
112. 3:56the cupboard, and I had zero reason to
113. 3:58go into that room during the day. This
114. 4:01was great because I literally never went
115. 4:03in there, only to sleep. And so, that
116. 4:05really helped. As soon as I walk in
117. 4:06there, I know it's time for bed, right?
118. 4:09If I was working in there, if I was
119. 4:10spending a lot of time in there on my
120. 4:12phone, whatever, that is obviously going
121. 4:14to take away from our sleep quality. Um
122. 4:16it's kind of like uh I I forget the
123. 4:18experiment name with the dogs. Was it
124. 4:20Pavlov or something? It's the
125. 4:22conditioning, right? Where you are in a
126. 4:24certain spot, and your body knows, "Oh,
127. 4:27I'm going to eat now because I'm in the
128. 4:29kitchen, right?" Or I'm going to go to
129. 4:31sleep because this is my bed. This is my
130. 4:32pillow. And so, if we can separate these
131. 4:36parts of our life as much as we possibly
132. 4:38can, i.e. not going in your room at all
133. 4:40before bed, you are going to have a much
134. 4:42easier time, I would imagine, unwinding,
135. 4:46but what that actually looks like is
136. 4:47falling asleep faster, so latency. So,
137. 4:50don't spend time in your room unless you
138. 4:51absolutely have to. Now, we're going to
139. 4:53start uh touching on some lifestyle
140. 4:57stuff in general. This is, again, the
141. 4:59broader things, you know, things that we
142. 5:01can tick off really quickly, then we'll
143. 5:02go into some of the nitty-gritties.
144. 5:04As for our lifestyle, so stimulants are
145. 5:09a big one that people touch on, you
146. 5:11know, caffeine, right? Nicotine as well.
147. 5:14These things obviously increase your
148. 5:16heart rate, and we want to decrease our
149. 5:17heart rate to fall asleep. In terms of
150. 5:19stimulants, I don't have a problem with
151. 5:22any amount of caffeine under 500 mg as
152. 5:26long as it's done before midday, right?
153. 5:29And the way I see it, without going into
154. 5:31the whole gut health thing and energy
155. 5:33drinks and nicotine and the effect that
156. 5:35those can reap on your gut microbiome,
157. 5:37if we're having good sources of caffeine
158. 5:39and coffee, those two things have plenty
159. 5:41of health benefits, right? So, I think
160. 5:44they're They're addition to most diets.
161. 5:46Stimulants are there for a reason. They
162. 5:48help us perform better, whether it's the
163. 5:50gym, work, whatever. They're great,
164. 5:52right? It's It's the the the poison's in
165. 5:54the dose with most things, you know? So,
166. 5:57I personally, and with clients, and when
167. 5:59I say clients, I'm talking young,
168. 6:01healthy individuals, 16 to 30, high
169. 6:04performers, the type of people that you
170. 6:06want to model after, right? Um they
171. 6:09don't seem to have a problem with that
172. 6:11200 to 500 mg per day done before
173. 6:13midday. It's It's unlikely that it's
174. 6:16going to still be affecting you at
175. 6:17bedtime, but of course, everybody is
176. 6:19different, right? Now, in terms of our
177. 6:21work hours, this is an important one for
178. 6:23you business owners, entrepreneurs,
179. 6:25people who are at school, and uh maybe
180. 6:29studying.
181. 6:30Now, this one sort of goes without
182. 6:32saying. If we can avoid doing that
183. 6:34before bed, that'd be awesome. I have a
184. 6:36rule. I will absolutely not do anything
185. 6:39in the 90 minutes prior to bed. I will
186. 6:40not check my phone. I will not look at
187. 6:42my laptop. I will not even come in the
188. 6:44office.
189. 6:45Um Now, not everybody has that
190. 6:48privilege, of course, uh but if we can
191. 6:50try to limit what we are doing before
192. 6:52bed, obviously, we're going to be less
193. 6:54stimulated. We're going to have a far
194. 6:55easier time falling asleep. And at the
195. 6:57end of the day, there is usually nothing
196. 6:59too urgent that needs to be done right
197. 7:01before bed that's going to negatively
198. 7:03impact you if you don't do it, right?
199. 7:06So, it's a conversation of like, is this
200. 7:08business task worth doing right now, or
201. 7:11would a bit better sleep quality
202. 7:13outweigh the positives of doing said
203. 7:16task, right? Usually for me, nothing
204. 7:19urgent is happening right before bed,
205. 7:20and I I don't really want to be doing
206. 7:21that anyway. So, just looking at
207. 7:24what time you're working or studying or
208. 7:26whatever, trying to shift it away from
209. 7:27bed, that'd be awesome.
210. 7:29Now, in terms of our bed and wake time,
211. 7:31obviously, it's going to be better to
212. 7:33get to sleep when it's actually dark,
213. 7:35right? And so, the classic 9:00 to 5:00
214. 7:38sleep schedule would be great.
215. 7:40Um you'll hear people argue that it
216. 7:43doesn't really matter when you sleep as
217. 7:45long as you're getting the total hours.
218. 7:46Well, we sort of do want to be in line
219. 7:48with um the sun.
220. 7:51So, we have data looking at sun exposure
221. 7:53early in the morning and the many
222. 7:55benefits that I that it has. And
223. 7:58obviously, we know that it regulates
224. 8:00cardiac uh circadian rhythm, cardiac
225. 8:03rhythm, circadian rhythm.
226. 8:05And so, if we can get morning and
227. 8:07afternoon sun exposure, that would be
228. 8:09fantastic. And to get those things, you
229. 8:11need to actually be asleep between those
230. 8:13times. Uh and so, going to bed uh you
231. 8:16know
232. 8:17at a reasonable hour, waking up at a
233. 8:19reasonable hour. Again, I don't need to
234. 8:20explain why these things are beneficial.
235. 8:22As an anecdote, I work with high
236. 8:24performers, as I said. The guys who
237. 8:26sleep at reasonable times, you know,
238. 8:298:00 to 4:00, 9:00 to 5:00, 10:00 to
239. 8:316:00, whatever, they tend to have an
240. 8:34easier time sticking to diets, training
241. 8:37hard, avoiding injuries, all the good
242. 8:39stuff. Right? There was actually a study
243. 8:41done, I think they ate
244. 8:43an extra 350 calories
245. 8:46uh
246. 8:47when they had a a worse sleep, just like
247. 8:48on average intuitively. So, cravings go
248. 8:51up, right? And and you know
249. 8:53uh I won't go into the long list of
250. 8:54benefits that sleep has. We're here to
251. 8:56learn how to sleep better, not why it's
252. 8:57important. You guys know why sleeping is
253. 8:59important, right? That is our
254. 9:01environment and our lifestyle, right?
255. 9:04Now, we want to
256. 9:05fall asleep, get up at the same time
257. 9:06every day. If you can avoid sleeping in
258. 9:09on the weekend because that will
259. 9:11actually shift your rhythm, that'd be
260. 9:12awesome. You can allow yourself an extra
261. 9:1430 minutes, I believe, before it starts
262. 9:16to negatively impact you. So, what that
263. 9:18looks like in practice, if I wake up at
264. 9:205:00 every weekday morning, on the
265. 9:22weekend, I can sleep in a little bit
266. 9:24more. I'll let myself sleep into 5:30.
267. 9:26No longer, otherwise it starts to shift
268. 9:28my rhythm, and then falling asleep the
269. 9:30next night won't be as easy um and so on
270. 9:33so forth, right? Now, in terms of light
271. 9:35exposure in the morning, sunlight is
272. 9:37best. If you can't do sunlight,
273. 9:39obviously red light will help as well
274. 9:40and same at night. Now, I do believe in
275. 9:43having red light glasses, putting all
276. 9:45your screens on the the green mode that
277. 9:48it has before bed, first thing in the
278. 9:51morning. Well, we really don't want to
279. 9:52be exposed to too much bright light
280. 9:55before bed. So, overhead lights, big
281. 9:57bright camera lights like this one here,
282. 9:59um our tablet lights.
283. 10:01We want to have red light glasses if we
284. 10:03can, turn all the screens onto night
285. 10:06mode, and then avoid the overhead lights
286. 10:09in your house. If you can have lamps,
287. 10:11that would be so much better.
288. 10:14Uh we don't want hospital lights on in
289. 10:16our calm evening environment for obvious
290. 10:19reasons. Now, quickly before we touch on
291. 10:22the fun stuff, um if you snore, if you
292. 10:25mouth breathe, check if you have sleep
293. 10:27apnea. If you've ever been told by
294. 10:30someone sleeping near you that you
295. 10:31snore, that you choke in your sleep,
296. 10:34that you breathe very loudly, you might
297. 10:36have sleep apnea. I had sleep apnea for
298. 10:38many years without knowing really uh cuz
299. 10:40I just got tired and fall asleep easy
300. 10:43and happen to be a mouth breather and
301. 10:44snore because I have a deviated septum.
302. 10:46But, I had sleep apnea as well, right?
303. 10:48And I can't really fix my deviated
304. 10:50septum without surgery, uh which I don't
305. 10:53know if I will do. But, if we have any
306. 10:56signs or symptoms, go get an apnea test.
307. 10:58It literally changed my life, and I
308. 11:00cannot overemphasize that enough. It did
309. 11:03actually genuinely change my life.
310. 11:05Now, I do I do still do mouth tape and
311. 11:09uh the nose strips as well because I
312. 11:11believe that nose breathing is
313. 11:12significantly more more beneficial. I'll
314. 11:14put some of the science up here when
315. 11:16they compare nose breathing and mouth
316. 11:18breathing. It seems pretty obvious nose
317. 11:20breathing is better. The nose can do
318. 11:22things that the mouth cannot do uh
319. 11:24obviously because that is how we have
320. 11:26evolved. Now, in terms of our cardio and
321. 11:29our exercise, guys, having
322. 11:31>> [sighs]
323. 11:32>> less body fat is going to help us sleep.
324. 11:34Pretty obvious one. Being more fitter,
325. 11:37being more fit, sorry. That is poor
326. 11:39English. Being fitter is what I'm trying
327. 11:40to say, will help us sleep. This is very
328. 11:43obvious stuff, guys. Do your cardio, do
329. 11:45your training, don't be fat and lazy. It
330. 11:48will definitely help with your sleep.
331. 11:51The fun stuff, what you guys actually
332. 11:53came for, is the supplements, food, and
333. 11:56tracking and quantifying the sleep
334. 11:59itself, right? or qualifying.
335. 12:01So,
336. 12:02for our supplements, this is obviously
337. 12:05not medical advice. You guys can do your
338. 12:07own research on this as well. My sleep
339. 12:10stack looks like this. We have 5 g of
340. 12:13glycine.
341. 12:15This has a calming effect on the central
342. 12:17nervous system. We have magnesium. Now,
343. 12:20magnesium will depend on what your blood
344. 12:22work says, right? So, people can have
345. 12:24low mag and need a higher dose.
346. 12:27Obviously, you can have the opposite as
347. 12:28well. You don't need as much. Um I
348. 12:30personally take 400 mg of magnesium
349. 12:32biglycinate and 400 mg of magnesium
350. 12:35taurate. So, 800 mg a day. My blood work
351. 12:38is excellent. And um this increases
352. 12:41sleep latency, reduces insomnia, and
353. 12:43improves sleep quality in general. We
354. 12:46have plenty of data on magnesium. Pretty
355. 12:48simple one there. Nothing out of the
356. 12:50ordinary, nothing crazy. Um for
357. 12:52magnesium, I'll put up my Actually, I'll
358. 12:54put up all my preferred brands for all
359. 12:57of these supplements based on what I
360. 12:58have used.
361. 12:59Be careful with your magnesium. We don't
362. 13:02want oxide if we uh want good stool
363. 13:05quality. This is a gut health tip. Um a
364. 13:07lot of magnesiums will include oxide. It
365. 13:10is a laxative. Uh and the multivitamin
366. 13:12you're taking as well, hot tip, is a
367. 13:14laxative and is underdosed and sucks.
368. 13:17Stop buying multivitamins. The next one
369. 13:19is theanine, L-theanine. I take 200 mg.
370. 13:22You can take this in the daytime for
371. 13:24reduced anxiety and to sort of offset
372. 13:26some of the jittery effects of coffee.
373. 13:28Um I love coffee though and
374. 13:30caffeine. I drink black coffee all day
375. 13:32and espresso shots or Nespresso shots.
376. 13:34I'm not trying to reduce the effects of
377. 13:36those. I want to actually feel them. Um
378. 13:38so I take my L-theanine at night, uh 200
379. 13:41mg worth. And um this will improve
380. 13:44latency and again has a calming effect
381. 13:46on the central nervous system.
382. 13:48Now, melatonin is a tricky one because
383. 13:50some countries it is an over-the-counter
384. 13:51medication. In Australia, it used to be
385. 13:54and we just started getting it back on
386. 13:55iHerb. If you're from Australia and you
387. 13:57didn't know, you can get it on iHerb
388. 13:59now. Now, I have taken this in doses of
389. 14:013 mg.
390. 14:03I do not believe necessarily that
391. 14:04acclimating to it is a huge concern for
392. 14:06people. You could cycle it if you want.
393. 14:09Um I stopped taking melatonin because my
394. 14:11sleep latency is incredible. I took it
395. 14:13for a while just to see. Um I started
396. 14:15waking up very, very foggy. This is a
397. 14:18well-reported effect of melatonin. I was
398. 14:21taking 3 mg. I have had clients
399. 14:24successfully take 5 to 10 mg in extreme
400. 14:27cases,
401. 14:28um insomnia for example.
402. 14:31Um now remember guys, uh insomnia is not
403. 14:33just
404. 14:35a psychological thing. Obviously, there
405. 14:36is a physiological physiological
406. 14:38concepts underpinning
407. 14:40uh
408. 14:42insomnia. And funny enough, sleep apnea
409. 14:45is one of them. So if you have any
410. 14:47suspicion that you have sleep apnea,
411. 14:49uh and you have insomnia at the same
412. 14:52time, it is like this sometimes for
413. 14:55people. So just check that out. It's not
414. 14:58just one or the other a lot of the time.
415. 15:00You know, a lot of things we need
416. 15:02multiple. So when it comes to
417. 15:03supplements for example, right? Glycine
418. 15:06on its own, cool. But it'll be better
419. 15:07with all the other ones. Taking
420. 15:09melatonin for insomnia is cool, but if
421. 15:12you have sleep apnea as well, it'd be
422. 15:14awesome to fix both, right? So a lot of
423. 15:16health solutions are not just one thing,
424. 15:18it's multiple things.
425. 15:19Now, if you cannot get melatonin or for
426. 15:21whatever reason you do not want to use
427. 15:23melatonin,
428. 15:24cherry tart juice will increase our
429. 15:26melatonin. And then in times of poor
430. 15:28sleep, high doses of creatine, high
431. 15:30bolus doses of creatine, 10 to 20 g, can
432. 15:33reduce the effects of acute sleep
433. 15:35deprivation, which is really, really
434. 15:36cool. Um just be careful with creatine,
435. 15:39high doses can, again, wreak havoc on
436. 15:42the gut. And if you are someone who
437. 15:44struggles with loose stools, uh and you
438. 15:47have uh lots of creatine, it could
439. 15:50create that problem, or even if you have
440. 15:52great digestion, it can create that
441. 15:54problem for you. It's not necessarily
442. 15:56harmful, but it's probably not going to
443. 15:57feel very nice, right? So just when it
444. 16:00comes to high doses of creatine, be
445. 16:02mindful that like
446. 16:04your stool might change and and and look
447. 16:05after yourself, right? Now, in terms of
448. 16:07our food before bed, this is a very
449. 16:09important part of sleeping well. We have
450. 16:11to consider a couple of things. Comfort,
451. 16:13first of all, if I can feel my GI, if I
452. 16:15have sensations, bloating, pain, etc.,
453. 16:18whatever, that is not going to be easy
454. 16:20to fall asleep with. So I probably
455. 16:21shouldn't eat right before bed if I'm a
456. 16:23person who is going to suffer from that.
457. 16:25Some people eat a huge meal and just
458. 16:28knock out. That's fantastic, right?
459. 16:30Great. Um
460. 16:31even without like going hyperglycemic,
461. 16:33I'm obviously not encouraging you to go
462. 16:35hyperglycemic before bed to fall asleep.
463. 16:37I'm just saying some people will eat a
464. 16:39big meal, feel good, and go straight to
465. 16:40bed. Fantastic, right? Other people will
466. 16:43not sleep so well. Um
467. 16:46we need to send blood to the GI to
468. 16:48digest things. This, obviously, this
469. 16:50process is muscle contraction, so it's
470. 16:53going to increase our temperature,
471. 16:55right? And so not only is it kind of
472. 16:57uncomfortable, but it it's kind of like,
473. 16:59you know, using another muscle in the
474. 17:01body, right? Obviously not quite the
475. 17:03same, but it's a similar thing. And so
476. 17:05it's going to increase temperature, and
477. 17:07it's going to make it harder to fall
478. 17:08asleep. If you're a person who finds
479. 17:10this is happening, then that would be
480. 17:12the mechanism, right? So before bed, we
481. 17:14want to keep it easier to digest foods,
482. 17:17you know, I would recommend an hour or
483. 17:18more between the last meal and trying to
484. 17:21go to sleep, right?
485. 17:23If you have a good sleep time as well
486. 17:25and a good schedule,
487. 17:27you're going to bed at 9:00,
488. 17:29there's no real reason to be eating
489. 17:30after 8:00. Eat dinner at 6:00, eat your
490. 17:33whatever at 6:30, 7:00, your little
491. 17:35treat, your dessert, and go to bed.
492. 17:38Um speaking of little treats or
493. 17:39desserts, when we are talking about
494. 17:42sweet treats, the perfect sweet treat
495. 17:45for bedtime is kiwi and honey.
496. 17:48Kiwi will increase melatonin, vitamin C,
497. 17:51and
498. 17:52honey
499. 17:53is rich in fructose.
500. 17:56And so it's going to fuel our liver
501. 17:58glycogen. Guys, one of the main reasons
502. 18:00for waking up in the night needing to
503. 18:03pee or waking up right before your
504. 18:05alarm, you know, I wake up an hour
505. 18:07before my alarm every day, I can't
506. 18:08figure out why. You might be going
507. 18:10hypoglycemic overnight, right? So, what
508. 18:13do we do to fix that? Well, we have
509. 18:15something rich in fructose to stabilize
510. 18:18liver glycogen so that we don't wake up
511. 18:20cuz we're going to wake up after a big
512. 18:21drop. Honey is the perfect
513. 18:24food for that cuz it's a raw, organic,
514. 18:27whole food, no other stuff in there. Uh
515. 18:30I won't touch on why I don't like that
516. 18:31stuff. Uh save that for my gut health
517. 18:34video.
518. 18:35Um
519. 18:36kiwi and honey is a perfect meal before
520. 18:38bed about an hour prior. Couple of gold
521. 18:40kiwis and some honey on top. Tastes
522. 18:42delicious,
523. 18:44sleep really well. Some people will
524. 18:46report some discomfort uh and looser
525. 18:48stools from that combination.
526. 18:50Um
527. 18:51kiwi just anecdotally,
528. 18:53honey because it's uh got a high
529. 18:55fructose, right? So, if you are someone
530. 18:56who does not deal well with high
531. 18:58fructose, which a lot of people will
532. 19:00have issues with, um just reduce the
533. 19:02dose, right? Or have something that is
534. 19:04more glucose, less fructose.
535. 19:07Um so, you know, there's plenty of
536. 19:08fruits that fit that category, right?
537. 19:09Blueberries, right? For example. Um I
538. 19:12honestly don't do the kiwi all the time.
539. 19:14My sleep latency is incredible.
540. 19:16Uh, so I just go honey most of the time.
541. 19:18In fact, my pre-bed meal is a lot of
542. 19:21honey on blueberries. It's delicious. It
543. 19:24crushes any cravings and it fits the
544. 19:26description well enough for me to, you
545. 19:28know, improve my sleep. So, that is
546. 19:30basically,
547. 19:31uh, everything that I wanted to touch
548. 19:33on. We had environment, we had
549. 19:34lifestyle, we had supplements. We have
550. 19:38the food before bed. And then when it
551. 19:40comes to the sleep itself, uh, I get all
552. 19:43my clients to track it for obvious
553. 19:45reasons.
554. 19:47You probably don't need to track it
555. 19:49unless you have a coach. Uh, but I'd
556. 19:50certainly be very mindful of the hours
557. 19:53that you are sleeping. So, I got 8 hours
558. 19:55last night. Cool. That's all you need to
559. 19:57do really.
560. 19:58Um,
561. 19:58obviously rating the quality of it is
562. 20:01very subjective. If you are someone who
563. 20:03is struggling with their sleep and
564. 20:05you're about to start experimenting with
565. 20:06all this stuff, start tracking it,
566. 20:09right? Um,
567. 20:11because it's going to be hard to rate
568. 20:13regardless, especially if you're trying
569. 20:14to remember it. So, just write it down
570. 20:16somewhere.
571. 20:17Um, in terms of trackables and
572. 20:19wearables, some of them are good.
573. 20:21They're all quite expensive. I have the
574. 20:23Oura Ring. I only look at it if I've had
575. 20:26a really bad sleep. So, I wear it to
576. 20:28bed. I'm a person who cannot have things
577. 20:30touching me. I was very skeptical of
578. 20:32getting the Oura Ring. Um, not
579. 20:34necessarily just cuz it's pretty
580. 20:35expensive, but because it would be
581. 20:36touching me. And I have not had any
582. 20:38issues with it. It's actually been
583. 20:39fantastic.
584. 20:41Um, now I think there is a huge issue
585. 20:44with wearables wherein people start,
586. 20:47um,
587. 20:49not catastrophizing, but they're like,
588. 20:50"Oh, they're checking their score.
589. 20:52What's my Whoop score? What's my
590. 20:53readiness?" or whatever the Oura thing
591. 20:55does.
592. 20:56This is not really helpful, in my
593. 20:57opinion. The only time I ever look at
594. 20:59the
595. 21:00Oura is if I'm like, "What the is
596. 21:03wrong with me?" Like something's off,
597. 21:04something's wrong. And I'll check my
598. 21:05heart rate. I'll check how well I slept.
599. 21:08They It has like a stress score and a
600. 21:09readiness score. So,
601. 21:11um
602. 21:12when I was in Sydney for a powerlifting
603. 21:14competition, my Oura ring gave me a
604. 21:17warning. It was like, "Hey, you rested
605. 21:18for 15 minutes yesterday.
606. 21:20Your downtime was 15 minutes." And it
607. 21:22was tracking like heart rate and
608. 21:23whatever else. And I was like, "Shit,
609. 21:25maybe I need to chill a little bit this
610. 21:27weekend." Um and so, I will sort of when
611. 21:30I feel like something's off, I'll check
612. 21:32it.
613. 21:33But if I'm feeling good
614. 21:35or just on the average day, I'm
615. 21:37certainly not waking up and checking
616. 21:39my score because what's that going to do
617. 21:41for me? I track my sleep in my my
618. 21:44coaching sheet, I track my digestion, my
619. 21:46training, my steps, my car I do I track
620. 21:48all that. I eat well, very well. Like
621. 21:51everything else is under control. I
622. 21:52don't need to open up a app and be told
623. 21:55something, right? Um but if you're a
624. 21:58person who's trying to improve on this,
625. 21:59who's gathering data, who's just
626. 22:01genuinely interested,
627. 22:02some of these wearables can be great. Um
628. 22:04when I was doing my research, it pretty
629. 22:06much came down to Oura and Whoop. And
630. 22:08so, um I went with Oura because I
631. 22:10thought that the Whoop on the wrist
632. 22:12would just piss me off too much. Um but
633. 22:15guys, that is the the summary. The sleep
634. 22:18summary. Obviously, all of those topics
635. 22:20could be videos on their own, right? I
636. 22:22wanted to quickly summarize things for
637. 22:24you. Um one thing I forgot to mention in
638. 22:27the lifestyle stuff is like don't touch
639. 22:30your phone in bed. I feel like that goes
640. 22:32without saying. I did say don't go in
641. 22:33your room for any other reason. Don't go
642. 22:35on your phone right before bed. Read a
643. 22:37book. Relax. Maybe play a game of chess
644. 22:41online with your red light glasses. Do
645. 22:42something relaxing. Don't accidentally
646. 22:45look at news. Don't check your comment
647. 22:47section. Don't
648. 22:49interact with people online. It's
649. 22:51bedtime. Stay off your phone. That's the
650. 22:52single biggest thing that you can do
651. 22:54outside of everything I mentioned. Um I
652. 22:56thought that was pretty obvious, but I
653. 22:58feel like I should reiterate that one
654. 23:00before we wrap it up. Don't doom-scroll
655. 23:02in bed on your phone. Seriously. You're
656. 23:05an adult.
657. 23:07Right? You're not a child. Control
658. 23:08yourself. Um other than that, guys,
659. 23:11that's basically how we start looking at
660. 23:14sleep. Some people can have conditions
661. 23:17where those things will not help them or
662. 23:18will not help them as much.
663. 23:20And maybe you get a CGM, constant
664. 23:24glucose monitor, see what's actually
665. 23:25happening with your glucose overnight.
666. 23:27Maybe you get a sleep study. Maybe you
667. 23:29have a unique health condition and you
668. 23:30need to address that to improve your
669. 23:32sleep. Whatever it might be, guys, look
670. 23:34after yourself. Work with someone who
671. 23:36knows what they're talking about. Maybe
672. 23:37get your blood work done. Do your best
673. 23:40best to improve your sleep. It's going
674. 23:41to have a huge impact on your life. It's
675. 23:44going to obviously impact muscle growth.
676. 23:46It's going to impact fat loss. It
677. 23:48underpins everything we do. It's
678. 23:50extremely important. Please sleep well.
679. 23:53If you take anything seriously, whether
680. 23:56it's training, nutrition, sleep,
681. 23:58supplements, cardio, steps,
682. 24:01I think sleep has got to be the first
683. 24:02one you take seriously. Like genuinely.
684. 24:04More like You can mess around in the gym
685. 24:06and make great progress. When it comes
686. 24:07to sleep, there's no messing around.
687. 24:09There's no second chances.
688. 24:11Um guys, that is the sleep maxing
689. 24:12protocol at its most summarized form. I
690. 24:15hope you enjoyed. If you have any
691. 24:16questions, leave them down below.
692. 24:19If you have any suggestions for the next
693. 24:20video,
694. 24:21same thing. Otherwise, guys, thank you
695. 24:24and I'll see you in the next one.