What is going on everyone? Welcome to the fit, healthy, and happy podcast. I'm your host Josh here with my co-host.

KG in the house. And today we're going to share with you the 10321 method, which is essentially an easy formula to help you have deeper and more restful sleeps.

So more often than not, a lot of my clients are saying, hey, I'm having trouble sleeping.

What are some of your top tips? And I usually end up saying, well, I got a great podcast on them. It's somewhere in there. I forget the number. So it turns out I dug back myself. I looked for this podcast and found out it doesn't exist. We've talked about sleep many times over, you know, indirectly with mailbox Monday questions, but we haven't really

laid out the formulas and the structure we use to have the best deep and restful sleep we can.

So without further ado, where did the 10321 method come from? Yeah, so this came from a fitness

coach now. I guess he's a business coach called Craig Ballantine. He has a tremendous book that I've read about two times now. It's called The Perfect Day Formula. And, you know, he's fantastic, like all of his advice, but this is just a really cool method to kind of break it down. Like we always, like, give a bunch of tips, but having these actual like numerics in front of it and just like a full-on formula is really cool. And I think a lot of you can just remember it every single time when you think about going to sleep and what you need to do to have the perfect night's sleep. And one more thing I wanted to say is a lot of times people are so focused on like within weight loss or just like becoming healthier, happier and fitter on like the direct workout or like cardio. At the end of the day, cardio could sometimes last like 30 to 60 minutes per day or even less. Sleep is something that is literally so important. It's a big difference between getting four hours and eight hours. So I do believe if you do want to become fitter, healthier, lose weight, gain muscle, whatever it is, you really have to dial in your sleep properly. That's exactly it. And a lot of people overlook it and go, eh, do I need sleep for muscle gain? Like I operate, fine on three hours, four hours, five hours. And we've talked about this before, but you need to understand sleep is what will give your body the time it needs to recover, reset, you know, conserve energy and repair everything to get you structured for the next day. And you can actually produce a growth hormone during your sleep. It can reoptimized hormones. It has so many important factors. And it's one of the key fundamentals of, you know, developing yourself in both fitness, you know, being healthier and happier. This is something that will affect all three things. And even Kyle's talked a lot,

well, he hasn't talked a lot rather, but he's reading a book that talks about cornerstone habits.

And I believe sleep is one of these habits. And for those of you that don't know what a cornerstone

have, a keystone, sorry, are small habits or changes that produce, that people introduce the routines

that unintentionally carry over to other

aspects of their lives. So for instance, by being sleep deprived, you know, you're going to wake up,

you're going to hit that snooze button, you're going to end up, you know, missing, being late for

something, not able to eat breakfast, right? So you're going to go, you're going to be late to work.

It's going to be worse. You're going to be stressed. So you're going to want to eat a bigger lunch. You're going to end up eating bad food you don't want. You're going to feel sick, nasty. You're going to skip the gym. And you can see how that replicates forward. Whereas you have a great sleep. You know, you get to bed on time. You wake up before your alarm. You feel refreshed. You feel incredible. You're up. You're up. You're up you have time to invest in yourself through some reading meditation you know work before

getting to the day exercise and you show up to work early like you can just see how this will

really it's it's an advantage over everyone else like you know if there was a way to cheat in life

it's getting a great restful sleep and having a sleep schedule so you know without too much

you know buttering it up we're just going to get right into the formula here.

So what does the 10 stand for in the 10321M method?

So 10 is 10 hours before bed, no more caffeine.

Now, we've always done this.

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