What's going on, everyone. Welcome to another episode of the fit, healthy, and most of all,

happy podcast. As always, I'm your coach and host Josh here with his co-host and his co-coach,

KG, and I'm in the house. We got some high-level habits to help you get fitter, healthier,

and happier in 2023. So make sure you tune in. You're listening up. You got your coffee. You're ready to go because

today's episode is going to be a banger. And I expect you to learn a lot. And most importantly, when you learn this, make sure you're going out, applying it into your life because it's going to lead to some crazy changes. Take it away, Kyle. So yeah, this is expanding on our last episode. we'll link that down below just on five or sorry six amazing nutrition tips to help you guys out

and we want to take it a step deeper and kind of go more into depth of other things, past nutrition,

because we feel like these are things that a lot of people overlook and struggle with.

So number one is going to be dialing in your sleep routine.

So it's pretty crazy when I was looking up some statistics.

They said that

one third of Americans do not get enough sleep or enough proper sleep on a regular basis. So this is

something that needs to be talked about. And when it comes down to it, like a lot of people don't

realize you may consume 500 plus more calories just because of a lack of sleep. You know, we all know

those feelings when we just feel sleep deprived, where we don't feel our best. What takes place? You become a lot lazier as well, so you become less active. You end up just not being as prepared food-wise. You end up just craving a lot of stuff. So when it comes down to it, a lot of people are always thinking, I need to just decrease my calories. I need to be more consistent. I need to try this new fat loss thing.

But at the end of the day, they don't even look at their sleep. So we want to give you some more tangible solutions as well and just some more tips. So we're huge fans of this. I'm a huge believer in at least seven to eight hours of high quality sleep. And that's a big difference between seven to eight hours of just like in and out sleep and just not really focusing on like high quality, right? There's a big difference between just sleeping and then high quality sleep. So starting off, we like to just think of deciding on a bedtime routine. And your body just gets used to it. You'll notice your body usually starting to get tired at a specific time. And this is going to be huge, right? So I always try to go to bed roughly at the same time and then also wake up at the same time. Your body likes habit, your body likes routine. Leaving the electronics before bed is going to make a massive difference as well. So make sure to just avoid doing that. Even just doing stuff like stretching, breathing, relaxing, doing some meditating before bed. It has been proven to directly

improve sleep quality. And then the last thing I'll mention as well is just prepping your bedroom,

making sure that everything is nice and cool. It's dark. It's as quiet as possible. These things

will go such a long way and just give you a better quality sleep, which will help improve your

results in your overall happiness and your fitness journey. Yeah, there's just numerous studies that even people that are significantly sleep deprived have similar effects to their systems as if they were drunk. It's absolutely crazy the statistics. And saying so, it's just very common for people to say, oh, I just, I've never been a good sleeper. I don't sleep well. I don't get a ton of sleep. I don't need a ton of sleep. But you need to go ahead and ask yourself why that is. Maybe there's a bad habit you haven't

kicked. Maybe you haven't made a conscious effort to make that change. I also find if you just do all these positive things, Kyle mentioned, you still have a bad sleep. You can't say, oh, it didn't work. There's a reason these things take time. Even meditation, a lot of people say

you won't even notice a difference until the first month of doing it consistently. And sleep training is very much the same. And even myself, I try to be hyper aware of what I'm doing and how it affects the quality of my sleep. And you've got to ask yourself, if you're just someone who's like, oh, caffeine doesn't affect me. It doesn't affect my sleep. You don't know that for sure. Like statistics will show it does. Same with alcohol. As Kyle mentioned, the quality of the sleep, the deepness of the sleep, the restoration purposes of the sleep. That is what we are going for. So by doing these things and being aware, perhaps there's times where you need a later coffee and that interferes, but you can say that's okay because i try to avoid that maybe

you're stretching before bed you're limiting your phone you're doing all these other things to make

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