00:00:00
You don't get quality sleep.
00:00:01
It's as if you're not rushing your teeth because what the central nervous system, it
00:00:05
kicks off spinal fluid, and it kicks off that spinal fluid.
00:00:08
It's actually chugging away in your brain.
00:00:10
What's going on?
00:00:11
How are you?
00:00:12
Dude, I'm full fueled.
00:00:14
Yeah.
00:00:15
Life's good, bro.
00:00:16
How are you doing?
00:00:17
I'm living life full of hail.
00:00:18
You got the shorts on.
00:00:20
No shoes.
00:00:20
No shoes today, bro.
00:00:21
That's what that smell Damn.
00:00:23
Yeah, man.
00:00:23
You wash those socks or what?
00:00:24
Dude, it is, no, I'm into the long socks lately.
00:00:27
I don't get it.
00:00:29
I guess it's It's just my it's a thing.
00:00:32
Ankles get cold.
00:00:33
Dude, I'm not gonna lie, though.
00:00:34
I swear to you, the ankles do get cold.
00:00:37
Like, chill there's nothing worse than, like, chilly ankles.
00:00:42
So you gotta rock something.
00:00:48
Don't do it.
00:00:48
Don't wear the chili angle.
00:00:50
That's great, man.
00:00:51
You gotta cover those knees up.
00:00:52
That's like a lacrosse thing, bro.
00:00:53
Like, everyone, like, would always make fun of the kid who had, like, low socks.
00:00:57
Like, if you had mid calf socks, it's like, alright, this kid can play.
00:01:00
It's good.
00:01:00
The kid with low socks, you were like, whose parents who who who let this kid out the I
00:01:05
I'm not gonna lie.
00:01:05
Always that one key with the low socks.
00:01:07
That was a baller.
00:01:07
He was a baller.
00:01:08
And he came out and you were like, just don't worry about this guy.
00:01:10
And he would just put, like, 5
00:01:11
Freaking jump out of the gym too.
00:01:14
Although, you don't need to really jump high in the cross.
00:01:17
I never jumped in the cross.
00:01:18
Yeah.
00:01:19
Yeah.
00:01:19
But you could jump.
00:01:21
Could you want to?
00:01:22
No.
00:01:22
No.
00:01:22
No.
00:01:22
Like, could you drop?
00:01:23
Can I do that?
00:01:24
Do you do you have
00:01:24
a high vertical?
00:01:25
I can grab rim.
00:01:26
You can grab rim?
00:01:27
510.
00:01:28
Dang, bro.
00:01:29
A little Italian boy.
00:01:30
Alright.
00:01:30
Redhead?
00:01:31
Yeah.
00:01:31
Grabbing a ramp.
00:01:32
Yeah.
00:01:33
Wow.
00:01:33
I talked to volleyball once in my prime.
00:01:36
In your prime?
00:01:36
That's it.
00:01:37
And it's my the problem is I can't palm the basketball.
00:01:40
My hand's not big enough.
00:01:41
So you had to get it
00:01:41
over the rim.
00:01:42
Get up and then, like, it would slip out or, you know, it was, like, I was, like, close,
00:01:46
but, no.
00:01:47
Dude, I would I would Tomahawk for a gallon.
00:01:50
How tall
00:01:50
are you?
00:01:50
Six foot?
00:01:51
Six one.
00:01:52
Yeah.
00:01:52
So yeah.
00:01:53
Yeah, man.
00:01:54
Good for you.
00:01:54
But I'm digging I'm digging socks.
00:01:56
I would I would wear those low low socks, but you know what?
00:02:00
I was looking at my ankles.
00:02:01
I'm like, dude, those my ankles are kinda skinny.
00:02:04
I've been checking out people's ankles a lot lately too.
00:02:07
I'm like, oh, those things are those things are robust.
00:02:10
Like, that, like, straight back going down.
00:02:12
Like, yeah, it's like a cankle load.
00:02:14
Yeah.
00:02:15
Like, you can't see the ball.
00:02:16
And then mine are like, also, Jimmy.
00:02:18
There's a good middle ground of the ankles.
00:02:20
There is.
00:02:20
Yeah.
00:02:20
Yeah.
00:02:20
Yeah.
00:02:21
You don't wanna be too skinny where it's like bone and tendon.
00:02:23
Right?
00:02:24
Like, like, that's straight me.
00:02:25
Like, I'm straight.
00:02:26
Like, my you can see my Achilles intended right in the back.
00:02:29
Yeah.
00:02:29
Like, it comes up and then you get those 2 little Yeah.
00:02:32
Hey, pop.
00:02:32
If you're listening, thanks for the ankles.
00:02:36
My ankles look just like my dad.
00:02:37
Real real skinny dude.
00:02:39
Real skinny.
00:02:40
Real skinny.
00:02:41
And then the cankles, it might be a little too much.
00:02:43
Yeah.
00:02:44
Yeah.
00:02:44
There's a fine line.
00:02:45
Right.
00:02:45
There's definitely a fine line, but you can't do anything about that.
00:02:47
I don't think, like, you can't do anything by chance.
00:02:49
You're not
00:02:50
gonna be.
00:02:50
Dude, don't go to the gym train ankles.
00:02:54
Where's the ankle massage Right?
00:02:56
You don't
00:02:56
want it.
00:02:56
You know, like, no ankle machine is no ankle machine.
00:02:59
Yeah.
00:02:59
What are we talking about, dude?
00:03:00
What's going on?
00:03:02
Talking about ankles today, obviously.
00:03:04
Is this k?
00:03:05
K.
00:03:05
Yeah.
00:03:06
Episode.
00:03:07
One of our pillars?
00:03:08
No.
00:03:08
We're we're talking about sleep.
00:03:09
Sleep.
00:03:10
Talking about sleep today.
00:03:11
Okay.
00:03:11
Yeah.
00:03:11
Sleep with socks?
00:03:12
Where you said, I don't sleep with socks.
00:03:15
Actually, that's a good what is sleep hygiene?
00:03:17
It's like sleep hygiene without socks.
00:03:19
I actually I don't think I've ever seen a study on that.
00:03:21
I've I've actually heard and and I don't know if this was a study or more like empirical,
00:03:26
like someone said.
00:03:27
But if you sleep with socks, like keeping that warmth of your feet, you actually will get your
00:03:31
body will cool you down.
00:03:32
Right?
00:03:32
So your body will wanna cool off and it'll just people say that you sleep better.
00:03:36
I can't do it.
00:03:37
Dude, if I got socks on my feet, I can't sleep.
00:03:39
Dude, I don't sleep with anything.
00:03:41
Like, I mean, I sleep very just butt naked.
00:03:44
Nah.
00:03:45
I don't.
00:03:45
I actually, I sleep with underwear.
00:03:47
Okay.
00:03:47
Yeah.
00:03:47
That's That's something.
00:03:49
Yeah.
00:03:51
I mean, I wish I could sleep with, like, just nothing, but if it you know, you're flopping
00:03:56
around, you know, you need something.
00:04:00
You know what I mean?
00:04:01
You feel me?
00:04:02
Yeah.
00:04:02
You?
00:04:03
I feel you.
00:04:03
Yes.
00:04:04
I I understand.
00:04:05
Yeah.
00:04:05
Yeah.
00:04:06
Yeah.
00:04:06
Yeah.
00:04:06
I get it.
00:04:07
I don't mind, actually.
00:04:08
Yeah.
00:04:08
No flops.
00:04:09
Okay.
00:04:13
You know what?
00:04:14
Usually, Nick is that up.
00:04:15
Sometimes.
00:04:16
Yeah.
00:04:17
It just fits warm.
00:04:17
Yeah.
00:04:18
You're a you're a silk sheet type of guy.
00:04:20
You just know it, but I do have these really nice you know, it's not a plug, but this brand
00:04:25
called Sheeex, s h e e x.
00:04:28
That's silk.
00:04:29
100%.
00:04:29
100%.
00:04:29
No.
00:04:29
It's not silk.
00:04:30
It's like a polyester like this, like this dry fit.
00:04:33
Oh, that's so cute.
00:04:34
Real cool at night.
00:04:35
Yeah.
00:04:35
Performance sheets are called.
00:04:37
Yeah.
00:04:37
Yeah.
00:04:38
Stuck and sleep, good sleep, Yeah.
00:04:40
Yeah.
00:04:40
Super blowing them in.
00:04:41
I'm I'm not, like, sweating that night.
00:04:43
You know, I also got one of those mattresses that, like, kinda disperses your your your body
00:04:47
heat.
00:04:48
Yeah.
00:04:48
Yeah.
00:04:48
That's a big thing, bro, because I I run warm.
00:04:50
I'm sure you do.
00:04:51
Dude, I run warm.
00:04:52
And that's where, like, a lot of these com companies are coming out with these mattresses
00:04:55
that cool you.
00:04:55
Yeah.
00:04:55
Actually, that's that's probably something I'm gonna get.
00:04:58
You know, I I just haven't pulled the trigger on it, but one of those, those toppers that
00:05:03
then has like the cooling coils, and it it pumps cold water through it at night.
00:05:07
There's like a little EMF built into it too, or is it just mainly bent for core Like, if
00:05:12
it's wifi, there's probably some some radiation coming from it.
00:05:15
Yeah.
00:05:15
I mean, yeah.
00:05:16
Because there's there's some mats out there.
00:05:19
I know one of them is, the beamer?
00:05:22
Oh, you mean like a PEMF map?
00:05:24
Yeah.
00:05:24
PEMF.
00:05:25
Yeah.
00:05:25
Yeah.
00:05:25
That pulls.
00:05:26
That's the difference.
00:05:27
Right?
00:05:27
Like, it's a little segue here, but, like, EMF that comes from, like, those 5 g towers outside
00:05:31
and from our phones is, like, is, like, unfiltered, scattered, just, like, kinda, like,
00:05:36
erratic, like, signal rays.
00:05:38
Waaves.
00:05:38
Yeah.
00:05:39
Waaves, but, PEMF is post and they are able to control those waves.
00:05:43
It's actually, like, it's gonna
00:05:45
help.
00:05:46
Right.
00:05:47
Well, it's it has different effects on the cells and the the calcium channels in your
00:05:50
cells, which are ion you know, channels.
00:05:53
So they have negative and positive charges and it helps to kind of like balance them.
00:05:56
It's pretty sweet, man.
00:05:57
We were that's what's so crazy about how our body works, even during the day, and with
00:06:04
technology, that it's so electric.
00:06:06
We're absorbing that energy.
00:06:07
Yeah.
00:06:08
And then that comes, you know, to our point of sleep hygiene.
00:06:11
Right?
00:06:12
And I feel like I had pretty good sleep hygiene.
00:06:14
I wouldn't say I have the the best.
00:06:16
By any means.
00:06:17
Yeah.
00:06:17
I'm trying to, like, get my phone away from me because I, like, it's just easy as a vibration
00:06:21
source.
00:06:21
I tried to have an alarm Yeah.
00:06:23
And freaking, My wife was, like, about to kill me.
00:06:26
Yeah.
00:06:27
Cause it would go off.
00:06:28
So I put the vibration, the nice light vibration.
00:06:30
I should just get, like, some like, that vibrates, obviously.
00:06:34
But, one thing that I, for a year, I wore a a whoop band when I was sleeping, and I would
00:06:41
measure my sleep every night I take a look at it.
00:06:43
And, man, I I, like, I would look at my different stages 1, 2, 3, SWS and REM, and,
00:06:49
like, what I was in for the time periods.
00:06:52
And I was pretty dialed in.
00:06:54
I'm not gonna lie.
00:06:54
I guess it looked really good.
00:06:56
That's good.
00:06:56
Have you ever done that?
00:06:58
Yeah.
00:06:58
Yeah.
00:06:58
I used to track with, oh, man.
00:07:00
What was the one I had?
00:07:02
Think it was a Fitbit, one of the one of the Fitbit, so
00:07:04
it was
00:07:04
a sleep tracker.
00:07:05
You wearable.
00:07:06
It was a wearable.
00:07:07
Yeah.
00:07:07
You know,
00:07:07
I think the the wound is good.
00:07:09
I think the Well, there's these beds now, these eight sleep mattresses that are better than
00:07:14
wearables are are similar in that they track.
00:07:17
And the aura is what I recommend.
00:07:19
Or is a good one.
00:07:20
Yeah.
00:07:20
Yeah.
00:07:20
Yeah.
00:07:21
And again, it's just tracking your heart rate and it's tracking movement in your body.
00:07:24
Right?
00:07:24
Like, when you're in those deep stages of sleep, you're really not moving at all.
00:07:27
Yeah.
00:07:27
When
00:07:27
you're in light sleep, maybe you're kinda like rolling around or, like, limbs are moving.
00:07:31
Right.
00:07:31
Like, when I do, when I walk in on my kids in their nap and I go to wake them up or something
00:07:35
and they're like, in that, like, sleep, say there's lay there, but, like, little like,
00:07:38
twitches and stuff.
00:07:39
I'm like, what's he dreaming about right now?
00:07:41
Right?
00:07:41
Is he fighting somebody's twitching or you seem dogs do that?
00:07:44
And so that's a different stage of sleep.
00:07:46
And then, obviously, there's like the rapid eye movement sleep, which is, like, where you're
00:07:50
gonna get your most recovery.
00:07:51
So your body's, like, really in that that wavelength that's that's healing and you're in
00:07:56
a a healing state.
00:07:57
And you you'll go in and out of these these, phases, sleep all night long.
00:08:00
Yeah.
00:08:01
But I think let's talk
00:08:01
about Delta waves,
00:08:02
by the way.
00:08:03
You.
00:08:04
Yeah.
00:08:04
Let's talk about, like, the, like, the top things you can do to, like, hack into good
00:08:09
sleep.
00:08:10
I think that'd be a great way to kind of approach this first episode here.
00:08:13
Like, like, I'll drop a few and you drop a few and just give some we'll just give some chunks
00:08:18
of knowledge.
00:08:18
So looking at, you know, making sure, your room is as dark as possible.
00:08:23
Not even just like the windows.
00:08:24
Yes.
00:08:25
Blocking out the windows and trying to get it.
00:08:27
But, like, the little lights, bro, like, the the one that comes from your alarm clock or the
00:08:30
one that comes from the little smoke detector on the roof, like, That little bit of light is
00:08:34
enough to disturb your sleep sometimes.
00:08:36
And even even light on your skin.
00:08:38
Right?
00:08:38
So, like, if your eyes have a color
00:08:40
on it.
00:08:40
That comes like down to curtains.
00:08:42
Right?
00:08:42
Like, getting it all, like, You want it pitch black.
00:08:44
Pitch as as dark as possible.
00:08:45
Because everyone's gonna probably have a window and or some element of
00:08:51
mushrooms have windows.
00:08:52
Yeah.
00:08:52
Yeah.
00:08:53
I have, you know, all these killing me lately is, my smoke alarms, freaking little green
00:08:59
light.
00:09:00
That'll throw me.
00:09:00
That'll throw me off.
00:09:01
Right?
00:09:01
Yeah.
00:09:01
Because that little bit of light, if you looked at that and you woke up in the middle night and
00:09:05
looked at it, that's gonna stimulate that optic nerve gonna send a signal to your brain, and
00:09:09
that's a it's almost like, oh, the lights on wake up.
00:09:11
Mhmm.
00:09:11
And
00:09:11
your body's gonna start to secrete maybe a little bit of cortisol and and to kinda push
00:09:15
you towards like wake up.
00:09:16
And you're like, shit, why can't I go back to sleep?
00:09:18
It's like, well, you
00:09:18
just Right.
00:09:19
You just looked at that light.
00:09:20
Or like when you go to the bathroom, you don't turn the light Right?
00:09:22
Like, you
00:09:23
can just like Yeah.
00:09:26
Should be away to the bathroom in the dark.
00:09:28
I do that.
00:09:28
I do that too.
00:09:29
A 100%.
00:09:29
I don't wanna I don't wanna
00:09:31
I memorized the path it takes to go to the bathroom if I have to in the middle of the
00:09:35
night, which isn't often, but, you know, and then the other thing is like, getting do
00:09:40
getting as many wireless stuff out of the room.
00:09:42
Like, the phone next to your bed, just radiating your head all night, you know, just
00:09:48
submitting the signal, right, because phones just are always triangulating a signal to the
00:09:52
satellites or whatever.
00:09:53
So that signal is just pulsing in your room.
00:09:55
And if that phone's sitting there next to your bed or people put it under their pillow, I'm
00:09:59
like, you're just, like, radiating your brain.
00:10:00
Right.
00:10:01
As you're trying to sleep, that's gonna disturb your sleep because those waves are affecting
00:10:05
your brain types.
00:10:05
Yeah.
00:10:06
Yeah.
00:10:07
Yeah.
00:10:07
There's, one thing that you said too of, like, you wanna actually go in to sleep dehydrated.
00:10:14
Slightly.
00:10:15
And then you don't wanna obviously eat too close to your bedtime.
00:10:18
Like, you almost wanna be a little bit hungry going into, going into your sleep window.
00:10:22
Actually, better.
00:10:23
When I'm, like, hungry and fasting, it's interesting.
00:10:26
Like, I will sleep.
00:10:27
Hungry and fast.
00:10:27
Yeah.
00:10:28
Yeah.
00:10:28
All night long.
00:10:29
Exactly.
00:10:29
I thought you were saying the adverse.
00:10:31
No.
00:10:31
No.
00:10:31
But No.
00:10:33
So those are two things that are good because your body then is, focused more on the sleep
00:10:40
aspect than it is anything else.
00:10:42
Right?
00:10:42
Because you don't have to go.
00:10:43
It's not going and focusing.
00:10:45
Like, your blood supply is not going to focus on food.
00:10:47
And
00:10:47
trying to break down that food.
00:10:49
Yeah.
00:10:50
So in that, even, like, impairment, right, with drinking, that that element takes away.
00:10:56
So, like, that's not good at sleep hygiene to drink alcohol close to bedtime.
00:10:59
That's right.
00:11:00
2 to 3 hours before is obviously ideal where you would eliminate any type of alcohol, any
00:11:06
type of food, and then any type of hydration
00:11:09
Yep.
00:11:09
Going into sleep.
00:11:10
So making sure you're getting it within those windows.
00:11:13
That you need it is really important for sleep hygiene.
00:11:16
There's obviously, like, I'm gonna be point blank.
00:11:19
I'm not freaking the greatest but, like, I do try to do a lot of quality things as
00:11:24
preparatory to sleep.
00:11:25
Yep.
00:11:25
Where I won't to, like, touch my phone.
00:11:27
So I have, like, kind of that wind down period.
00:11:30
That's a big in terms of sleep hygiene of, like, introducing your body for sleep.
00:11:36
Right.
00:11:36
Like, hey, I'm I'm subconsciously, unconsciously, letting my body know.
00:11:40
That you are going to bed.
00:11:42
Yeah.
00:11:43
So it that's a that's a really big thing key for me as far as a trigger.
00:11:47
And so I do, as a system, I'll do Spanish and then I'll go into book reading.
00:11:52
Just a few pages of that to allow my body to trigger that, hey, I'm I'm, like, I'm literally
00:11:59
talking to my body and my subconscious that, like, hey, you're going to sleep.
00:12:03
And so it's, it's one of those telling mechanisms built within the system.
00:12:07
Yeah.
00:12:07
That allows me by by you go to sleep.
00:12:09
I love that.
00:12:10
So I think if I had to say the most important thing, that's that's something that every
00:12:14
single person can do Right?
00:12:16
If you say, oh, I can't do it.
00:12:17
You're just making excuses.
00:12:19
Get off your devices.
00:12:20
Get don't look at the TV.
00:12:21
Right?
00:12:22
No screens.
00:12:24
They say an hour.
00:12:24
I say 2 hours before bed.
00:12:26
That's gonna allow your body to shift that circadian rhythm towards sleep.
00:12:30
Mhmm.
00:12:30
Right?
00:12:30
Towards the sleep cycle that positive for you where you're gonna shift into melatonin
00:12:34
secretion, less cortisol versus, like, if you're just stimulating your your brain with
00:12:38
light and this this blue light that's very disruptive, it's you're you're not gonna be
00:12:42
ready for sleep.
00:12:43
Yeah.
00:12:43
And you're like, why do I lay in bed and toss and turn?
00:12:45
It's because you just you just blasted yourself with this this, really high stimulatory, thing
00:12:51
right before bed.
00:12:52
So put the phone in a in a drawer, put it outside the room.
00:12:55
Don't watch TV, like you said, read a book.
00:12:57
It's some nice red red lights are sick, acting.
00:13:00
You can buy these lights that only, they're filtered with a red, like, like, filter around
00:13:07
the bulb.
00:13:07
Uh-huh.
00:13:08
So yeah, your room's red and it looks like a freaking dungeon, but like, it's kinda cool,
00:13:12
but it's not stimulating you either.
00:13:14
You can have light on.
00:13:14
You can see you can read in it, but you're gonna be shifting more towards that, like,
00:13:18
sunset type of light that your body, like, recognizes as like, hey, it's time to get rid
00:13:22
of it.
00:13:22
Yeah.
00:13:28
If you wanna hear your question answered live on the show, submit it to ask atfullfuel.com.
00:13:34
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00:13:38
freaking shredded.
00:13:39
That they can crush it at life for as long as possible.
00:13:47
Yeah.
00:13:48
That's I mean, I think it's crucial.
00:13:50
What's wild is that you don't realize this, but, like, you James Cleary always talks about
00:13:57
this.
00:13:58
Right?
00:13:58
You don't rise to levels of your girls.
00:13:59
You fall to the level of your systems.
00:14:01
Right?
00:14:01
So, like, if you incorporate that system of, like, you're just utilizing your body has
00:14:06
utilization to to do something, you can become more efficient during the day because if, like,
00:14:11
your sleep's more efficient, you can become like, a better person during the day.
00:14:15
But of just having a system in place of incorporating these
00:14:21
things, that then you're like, man, I like I feel a lot better today.
00:14:25
Like, sleep, I think, is the most imperative thing.
00:14:27
Yep.
00:14:27
Well, somebody told me this.
00:14:28
And I was like, man, that that's really cool.
00:14:31
So they gave the description of sleep as brushing your teeth every day.
00:14:36
They're like, if you don't get quality sleep, is as if you're not brushing your teeth.
00:14:42
Because what the central nervous system, it kicks off spinal fluid, And when you and it
00:14:47
kicks off that spinal fluid, it's actually chugging away at your brain.
00:14:50
So the longer you can get within SWS and REM sleep.
00:14:54
So SWS is your slow wave sleep, and REM is your rapid eye movement sleep.
00:14:59
Right?
00:14:59
And so as those two things combine and happen, right, REM it's, like, you need to be, like,
00:15:05
hour a half is, like, healthy hour a half to 2 hours.
00:15:08
But, like, your, central nervous system is literally kicking off that fluid to chug away
00:15:15
at your brain to remove plaque that was formed on your brain, that then if you're getting a
00:15:22
clean brain weight, you obviously feel more refreshed.
00:15:24
You feel better.
00:15:25
You, like, are able to do more things.
00:15:27
You're able to think more clearly.
00:15:28
But think of this long term effects.
00:15:32
Right?
00:15:33
If you don't brush your teeth for, quality, brush your teeth, for a period of 15 years,
00:15:39
what do you think you're gonna freaking happen to your teeth?
00:15:41
Yeah.
00:15:41
You're gonna look like the guy from cops.
00:15:46
I swear, I'm sure.
00:15:47
Yeah.
00:15:47
I mean, I I agree.
00:15:48
It's it's it's like the concept of sleep hygiene is like, you know, within the last 10
00:15:53
years have has really exploded, but it's true, bro.
00:15:55
It's like, So true.
00:15:57
Yeah.
00:15:57
Yeah.
00:15:57
That's that's a good point about the the CNS.
00:16:00
That's cerebral spinal fluid, man, and and, the way that it's clearing out.
00:16:05
Right?
00:16:05
It's clear about the bad stuff and and make your way for your body for the next day, like,
00:16:09
refreshing you almost and the same thing's happening because, you know, you're sleeping
00:16:12
for 8 hours, maybe 7 hours.
00:16:15
That's that's a decent fast.
00:16:17
Right?
00:16:17
That's and say you didn't need dinner for a bit before that.
00:16:20
Now you're in, like, a 10 hour fast.
00:16:21
So your body is processing everything.
00:16:24
Your liver is super active around the hours of, like, 2 to 3 AM.
00:16:28
Right?
00:16:28
So, like, people who wake up at that time of night, possibly check your liver, see if
00:16:33
there's maybe some kind of detoxification, hold up or something like that.
00:16:37
But that's when your body's just trying to, like, get get everything, like, handled.
00:16:41
Right?
00:16:41
It's like, okay.
00:16:42
Like, the lights are off of here.
00:16:44
Uh-huh.
00:16:44
Let's, like, let's figure the rest of this out.
00:16:46
You know?
00:16:47
It's like we can it can it can make way for your your next day.
00:16:50
That's awesome.
00:16:51
Yeah.
00:16:51
The lights are out up there.
00:16:52
Yeah.
00:16:53
Yeah.
00:16:53
Now let's go with that.
00:16:54
Yeah.
00:16:54
The muscles are not needing.
00:16:55
I love being
00:16:56
that, you know, everything else is is turned off so that it can process that.
00:17:00
But so we talked about, like, dark we talked on darkness is a big one.
00:17:04
Avoiding screens a couple hours before bed.
00:17:08
I think, like, a cool room, usually better.
00:17:11
That's just proven by sciences.
00:17:12
When the room is cold, they say, like, 68 degrees.
00:17:14
Yeah.
00:17:15
That's that's aggressive for me.
00:17:17
I'm not we're not there yet.
00:17:17
We're at 74.
00:17:17
Okay.
00:17:18
72.
00:17:22
Kinda warm.
00:17:22
Yeah.
00:17:22
It's a little warmer.
00:17:24
Yeah, it definitely is.
00:17:26
Like, dude, like last night, it was, like, I just turned my AC off and opened a door.
00:17:30
It was, like, 6 stee.
00:17:31
Bro, man.
00:17:31
I was freezing in the morning, but I slept great too.
00:17:34
Yeah.
00:17:34
And then you just get a sheet and, you know, and like a rub.
00:17:36
Yeah.
00:17:36
That's true.
00:17:37
I don't I mean, I only sleep with a sheet.
00:17:39
Yeah.
00:17:39
So I, like, I don't try to get aggressive, with the sheets.
00:17:42
The other ones are like darkness, temperature.
00:17:45
Temperature.
00:17:46
You know, blue light or or red light before bed, not blue light.
00:17:50
What other what other hacks you like to use?
00:17:52
Well, just, not eating and not drinking.
00:17:55
So your body Right.
00:17:56
Fat, almost like in a, like, approaching a fasted state.
00:18:01
Right?
00:18:01
Yep.
00:18:01
Yep.
00:18:02
Where you're slightly dehydrated and then you you your body isn't
00:18:03
working to break down food anymore.
00:18:09
It's not like you have to go to the bathroom, like, defecate before you go you go into bed.
00:18:15
It's just, like, obviously, not having it so that you freaking have a, like, a lump of
00:18:20
Yeah.
00:18:20
Potato chips or a lump of steak, you know, or whatever you ate for dinner.
00:18:25
Like, you know, eating super late is not gonna allow you to have quality sleep.
00:18:29
Right.
00:18:30
So those things and, having a really clear understanding And then also, like,
00:18:34
understanding what you're eating because, you know, one of the main things for, as you break
00:18:38
down,
00:18:38
like, if you had to have
00:18:42
something.
00:18:42
Like, let's say you had to have a suite, and here's a little plug for nutritious, but, like,
00:18:46
if you did have to have something, right, a great alternative is something that you don't
00:18:52
have to you can quickly break down.
00:18:54
Right?
00:18:54
Yeah.
00:18:54
So, like, sometimes you're like, oh my gosh.
00:18:56
Like, I haven't eaten all there or whatever that you know, whatever may happen.
00:19:00
When you can get something that is not extensive
00:19:03
Right.
00:19:04
And then doesn't force your body to break down and also isn't loaded up, but obviously with
00:19:08
sugars, that's helpful.
00:19:09
I find these very useful during that time frame.
00:19:12
Honestly This is
00:19:13
so many uses.
00:19:13
It's like a freaking
00:19:14
Swiss army knife.
00:19:14
It's awesome, bro.
00:19:15
Like, at the end of the day, I'm like,
00:19:19
oh, man.
00:19:19
I could, like, I could smash something.
00:19:21
I'd like, you know, you you know, those times where, like, all you can think about is food.
00:19:25
You're like, wow.
00:19:25
Yeah.
00:19:26
Like, now I just got to thinking, like, I'm really, really hungry.
00:19:30
And so that's just like, obviously, a use case and understanding food groups that are high in
00:19:37
serotonin.
00:19:38
So, like, all the food groups that here, specifically that are in nutritious pouches.
00:19:43
Nice.
00:19:43
Yeah.
00:19:43
The two that we have are higher in serotonin release.
00:19:45
People don't realize that your food, and we we should have talked about this in a little in
00:19:51
our nutritional segments, but, like, food produces serotonin.
00:19:54
Yep.
00:19:55
Actually melatonin too.
00:19:56
So, like, you can
00:19:57
have gut to produce more.
00:19:58
Yeah.
00:19:59
Yeah.
00:19:59
Yeah.
00:19:59
You're right.
00:20:00
So you're gonna have, and specifically, like bananas, high in serotonin, sweet potatoes,
00:20:05
high serotonin, oats, all those things, are high in serotonin.
00:20:10
Right?
00:20:10
When you eat, like, whole food groups or
00:20:12
Right.
00:20:13
Or pure pure aid form, food groups, that have that high serotonin.
00:20:17
That is a good preparatory for sleep because 2 chemicals that you're utilizing during sleep,
00:20:23
right, are gonna be melatonin, melatonin secretion, and, serotonin.
00:20:26
That's right.
00:20:27
So if you if you have high levels of serotonin and melatonin, prep it before sleep, Right?
00:20:33
Yeah.
00:20:33
Preparing for sleep during that day, you're naturally gonna sleep better.
00:20:37
Yeah.
00:20:37
And you wanna That's good sometimes, but it's it's trying to put a band aid on the situation
00:20:54
where your body's not producing the melatonin and what's on.
00:20:56
Right?
00:20:57
Yeah.
00:20:57
So figuring out what that is, that's probably in most cases, too much blue light stimulation
00:21:04
before bed.
00:21:04
Yeah.
00:21:05
That's like, dude, that's so that's every single person.
00:21:07
It's like
00:21:08
Dude, that is, like, a major problem.
00:21:10
It's the I think it's the biggest one, and that's why I I wanna touch on Like, that's to
00:21:13
me the number one thing.
00:21:15
Oh.
00:21:15
Everyone's on their phone, Instagram, whatever, right before bed.
00:21:18
Right before bed.
00:21:19
Yeah.
00:21:19
Yeah.
00:21:19
Do that stuff can wait.
00:21:20
You know what I mean?
00:21:21
Yeah.
00:21:21
There's not gonna change your life.
00:21:22
The guy on Instagram is not gonna he's gonna be there tomorrow.
00:21:25
Yeah.
00:21:25
Like, yeah.
00:21:26
Like, what is what are you gonna gather from that that that wrecked sleep is is gonna, like,
00:21:31
be a trade off for.
00:21:32
Right.
00:21:32
Like, find out.
00:21:33
Not at all.
00:21:33
Right.
00:21:34
Not at all.
00:21:35
And definitely, yeah, 100% agree with you.
00:21:38
That's, that's gonna be the major major thing that you can eliminate.
00:21:42
Number 1.
00:21:42
Yeah.
00:21:43
So I think if you're trying to optimize your sleep, man, that has to be your foundation.
00:21:47
You have to get the the screens off 2 hours before bed, and, you you're gonna feel the
00:21:51
difference, man.
00:21:52
You
00:21:52
do that.
00:21:52
Just do it for a week.
00:21:54
That's a challenge.
00:21:55
Yeah.
00:21:55
That's a challenge.
00:21:55
There's a 1 week 11 day challenge.
00:21:57
See how you do it.
00:21:58
It's not that hard.
00:21:59
No.
00:21:59
Let's do that.
00:22:00
11 day challenge.
00:22:02
Viewers.
00:22:03
11 day channel.
00:22:04
Lift full field, baby.
00:22:05
Lift full field.
00:22:06
I mean, if you're gonna live beyond limits, you gotta live full field.
00:22:09
Yeah.
00:22:10
So, like, days and then good from there.
00:22:11
That is all about sleep because you need to you need to get adequate sleep, man.
00:22:17
That's how your body recovers.
00:22:19
Right?
00:22:19
We're talking about movement you're not gonna you can work out all you want, man.
00:22:22
You're you're not gonna outwork out bad sleep.
00:22:25
No.
00:22:25
You gotta recover.
00:22:27
The, going back to the kind of building on to the injury component, That's how yeah.
00:22:31
Your body, it goes into a hyper focused recovery state.
00:22:36
I
00:22:36
love how you said to, like, yo, you checked out up there.
00:22:40
I'm gonna work on everything else down here.
00:22:42
Right?
00:22:42
You know, neck below.
00:22:43
And so it, you know, it's figuring things out.
00:22:46
It's navick getting.
00:22:47
Hey, where can where can I repair things?
00:22:50
Including your, obviously, brain.
00:22:52
But that is
00:22:52
I mean, I think that's massive just to just to be, like, for
00:22:58
from a recovery mechanism.
00:22:58
Like, literally, you are injuring your body every day by thinking Like, you're no joke,
00:23:06
like injuring your body every day.
00:23:08
Like, you go in to beat up that body.
00:23:11
And then when you sleep is saying, hey, Like, now's the time for recovery.
00:23:15
Let's fix this.
00:23:16
Yeah.
00:23:16
Yeah.
00:23:16
Yeah.
00:23:17
It's rebuild.
00:23:18
So sleep is like one of the most imperative things, just from life and perspective, but
00:23:23
most importantly, longevity.
00:23:25
Yeah.
00:23:25
And I think that's, you know, that's really what we're trying to get to here is, like, how
00:23:29
are we creating the most optimal life?
00:23:31
Right?
00:23:32
It's not like no one goes into every day.
00:23:34
I guarantee you ask at, like, ten people, and you're like, bro, you wanna live average today?
00:23:40
Like, what would say?
00:23:41
Yeah, dude.
00:23:42
That's what I'm asking.
00:23:43
Let's just be here.
00:23:45
Yeah.
00:23:45
Let's just like, you know, it's all good, man.
00:23:47
Unless you're depressed, you know, like, dude, life sucks, like, whatever.
00:23:51
You were also men complete ADHD, but this dude, Anthony, something that came out with that song
00:23:58
that just freaking blew up.
00:24:00
Blake, you know what that guy I'm talking about?
00:24:04
Is his name Anthony something?
00:24:06
Richmond, North of Richmond.
00:24:07
Richmond, North of Richmond.
00:24:07
You hear this?
00:24:08
No.
00:24:08
This dude
00:24:08
blew up freaking overnight.
00:24:13
Play it.
00:24:13
He was negative.
00:24:14
Should I?
00:24:15
What, Rich?
00:24:16
What is it?
00:24:17
I don't know if we can play it, copyright.
00:24:19
Don't play it.
00:24:21
We're gonna trouble.
00:24:22
Oh.
00:24:23
And that's absolutely getting operated.
00:24:24
Right?
00:24:25
Oh, really?
00:24:25
Yeah.
00:24:26
Alright.
00:24:27
That's why we got bleached.
00:24:28
This dude, this dude got, offered.
00:24:31
This is completely odd, but this could do got offered like 1 of dollars, like, ton of
00:24:36
money.
00:24:36
I mean, it's shit ton of money.
00:24:38
And he's like, nah, man.
00:24:39
Nah.
00:24:40
He's just saw like a redneck that created this song, and it blew up.
00:24:43
Like, the record labels are throwing money at him right now.
00:24:47
And he had a real super negative mindset, and then he found god.
00:24:50
And he's like, look, man, I just love life now.
00:24:53
I love my dog.
00:24:54
Love me.
00:24:54
And we're gonna make it work.
00:24:56
And I'm gonna sing this song, and he said, hey, dude, he sang the song, lit it up, and
00:25:00
freaking, now it's huge.
00:25:01
That's crazy.
00:25:02
What what were we talking about?
00:25:04
That's right.
00:25:04
I think we touched on the top 4 things that we would say you need for for optimal sleep.
00:25:10
Yeah.
00:25:10
Light or absence of light, before bed.
00:25:14
Bitch black darkness during during sleep, proper temperature, right, temperature
00:25:20
regulation.
00:25:20
Temperature.
00:25:21
And then proper nutrition, like, leading in to to go to bed.
00:25:24
And also socks.
00:25:25
You know?
00:25:26
And socks are no socks.
00:25:27
Socks are no.
00:25:29
Yeah.
00:25:29
And, you know, started valuing your ankle size because
00:25:33
Don't come around me with them skinny ankles.
00:25:34
I gotcha.
00:25:35
I got you beat.
00:25:37
Don't come around me with those skinny skinny ankles.
00:25:40
We got
00:25:40
we're we probably should come out with, like, an ankle program.
00:25:44
Yeah.
00:25:45
It'll be called full fueled ankles.
00:25:47
I like that.
00:25:48
I like that.
00:25:49
I need to work off a I need to work off a skinny ankles.
00:25:53
Or we just wear pretty good, you know, the calf eyes, the rest of the rest of the top.
00:26:00
But I'm
00:26:00
gonna I'm gonna end you here.
00:26:02
Alright.
00:26:02
Sleep, fall field.
00:26:04
Sleep, fall field, baby.