On todays show, Michelle and I discussed circadian rhythm and how it affects fat loss.
Packed full of so much information on how to optimize yours, what you’re missing out by not doing it, and ways to identify if you even have a disturbed circadian rhythm.
Here are the sleep questions referenced in the podcast:
- Do you need an alarm clock
- Does it take you a while to get out of bed
- Do you need caffeine to get going
- Do you feel like you need a nap after lunch
- Good amount of energy to go to the gym – noonish, 5ish o’clock
- Do you fall asleep as soon as they hit the pillow
- Sleep all night
- Spend 7 hours in bed
Here are the hacks to circadian rhythm mentioned in the podcast as well:
- Get sunlight or bright light for 30 minutes within the first 30 minutes to an hour after waking up.
- Black-out the bedroom using black out drapes so you have complete darkness in the bedroom during sleep. Cover up any type of lights in the room with electrical tape.
- Wear blue and green blocking glasses for at least one hour before bed. Choose glasses that wrap around the eyes.
- Turn off all electronics in or near the bed during sleep and or even better just get them out of the bedroom!
- Go to bed at the same time every night and wake up at the same time each morning.
- Use a breathing exercise, meditation, or visualization process to help initiate sleep, or use a progressive muscle relaxation technique before bedtime.
- Use magnesium malate before bed at the dose of 400-500 mg.
- Get rid of any afternoon or evening caffeine or alcohol. When it comes to caffeine, do not drink any after 2 pm, but ideally it should be cut off before noon. 9. Finish any last bites of food for the day at least 3 hours before sleep.
- Use a pink or white noise app while sleeping, and then place the phone or tablet in airplane mode, with the goal of covering up any non-monotonous external noise during sleep.
- Purchase red or amber colored bulbs for the bedroom and bathroom and use them at night or within 1-2 hours before bed. Or invest in a small lamp for the bathroom with the previous bulbs installed.
- Decrease the bedroom temperature during sleep and start cooling the house down 1-2 hours before bed. Or be a gangster and invest in a Chilipad, Ooler system or a Bedjet.
- Use a sauna or take a hot shower or bath 60-90 minutes before sleep and then allow the body to cool off by several degrees in the cooler air of the bathroom or home, almost to the point of getting goosebumps, before finally drying off. Ideally the goal is do so and allow the body to get very cold and even shiver a bit before getting under the covers.
- Set a timer, somewhere in the house to go off 1 hour before bedtime and commit to stop whatever you are doing to then begin your bedtime wind-down ritual.
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Host Brad Jensen – @thesoberbodybuilder
Guest Logan Adams – @supersaiyansockguy
Key Nutrition – @keynutrition