What is up my friend Tom Billio here and I have a big question to ask you how would you rate your level of personal discipline on a scale of 1 to 10 if your answer is anything less than a 10 I've got something cool for you

and let me tell you right now discipline by its very nature means compelling yourself to do difficult things that are stressful

boring which is what kills most people are possibly scary or even painful now here is the thing achieving huge goals and stretching to reach your potential requires you to do those challenging stressful things

and to stick with them even when it gets boring and it will get boring building your levels of personal discipline is not easy but let me tell you it pays off

in fact I will tell you you're never going to achieve anything meaningful unless you develop discipline right I've just released a class from impact theory university called how to build ironclad discipline that teaches you the process of building yourself up in this area so that you can push yourself to do the hard things that greatness is going to require of you right click the link on the screen register for this class right now and let's get to

work I will see you inside this workshop and impact the university until then my friends be legendary.

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There are many people who sleep eight to nine hours and they wake up feeling like straight ups hot garbage you know what I'm saying and they're just wondering why it's because this particular topic is and me being a nutritionist like I was all like food matters food first food is the most important thing but in my practice and seeing people coming in that you know we've got these folks over here you know 80%

of the time are able to reverse type 2 diabetes hard disease get off their list in a prills and all this different stuff and then we've got this category of people who just like literally sometimes would ironically kind of keep me up at night like what is wrong like I'm doing all these things right are they line to me and it wasn't until I started to ask people about their sleep.

That it just like it changed everything this was about six years ago and so then and here's the key I can't just tell people they need to sleep more you know this like people don't want to change that much like we want

change but we want to be a little bit right and so I found clinically proven strategies that are super easy to implement almost things that can happen on automatic to help them improve their sleep quality right and once we did that it's like the floodgates would open for people you know been struggling for

sometimes you know 15 20 years with their weight finally the weight comes off you know and seeing people struggling with hard disease or high cholesterol you know the so called bad cholesterol and seeing those numbers finally get regulated once we got their sleep optimized and I knew that this was incredibly important part of the conversation that was left out and as we'll talk about I know now that our sleep quality is more important than our diet and exercise combined

what it does for our health and also literally our physical appearance fascinating stuff how much more fat you lose when you get optimal sleep it's it's insane that's a bold statement so walk me through what are some of the the just core benefits that I'm going to get assuming that I'm sleeping sub optimally like why is that a problem since that's probably one of the most celebrated like things like when you get a little sleep people like champion you normally

sleep 5 to 6 hours a night with no alarm haven't said an alarm in 15 years so that's just that was my cycle I go to bed early very consistently my diet is on point my exercises on point and so I'd wake up feeling awesome

and so I thought this is cash money but because I don't set an alarm that my sleep cycle will change and right now I'm getting like 7 to 9 hours out of nowhere and super consistently and I literally have no idea why I'm warmer now so I used to be freezing cold at all times and then at the same time that my and I don't know correlated cause of no idea

I've started being warmer while I sleep and then during the day so what are like the core components of sleep was something bad happening to me or less than optimal when I was only getting 6 hours even though I felt good

any correlation between the heat and the extra sleep there's there's for there's a lot of time pack there number one what's so interesting is that you you were doing something exceptionally right as far as with the research shows with improving your sleep

which is you're going to bed kind of consistently a little bit earlier than other folks might and so what we call this is this anabolic window or what we call money time sleep

and this is generally between the hours of 10 and 2 because it's more lined up with your natural melatonin secretion so if you go to sleep during those times you actually spend more time in the deepest most

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