Improving Sleep Quality and Duration for Health and Longevity

Implementing strategies to improve sleep quality and duration is crucial for overall health, cognitive function, and longevity. Benefits include:

• Enhanced cellular repair and regeneration
• Improved cognitive function
• Better stress management

# The Challenge of Medical Science

While this may seem obvious, medical science has made little headway in accomplishing either improved sleep quality or duration in the last 100 years. Medical science has achieved a lot in:

• Curing infectious diseases
• Treating injuries
• Keeping people alive with age-related chronic diseases

However, the number of years that we remain healthy and vibrant is about the same as it was 100 years ago. It's time we took matters into our own hands.

# Video Chapters

• Intro: 00:00
• Lifespans: 00:57
• Healthspans: 01:52
• Longevity Science: 03:13
• Biological Age VS Chronological Age: 04:41
• Reducing Biological Age: 05:57

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• Facebook
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• Whoop (Free Month)
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  • Annual Subscription
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• Perfect Amino (Discount code: HITCH10)
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Pelvic Floor Relaxation Routine

This routine is designed for individuals with tight pelvic floor muscles (hypertonic) to promote relaxation and reduce tension.

Watch the video

• Created using the YouTube Video Editor*

Comprehensive Daily Routine for Optimal Sleep

This routine incorporates key strategies for optimizing sleep quality and duration. By following this routine consistently, you can:

• Regulate circadian rhythm
• Improve sleep quality and duration
• Enhance daytime alertness and cognitive function
• Support overall health and longevity

# Strategies for a Better Night's Sleep

In this video, we discuss 6 strategies that will help you fall asleep and stay asleep.

We tackle the subject of sleep, exploring:

• Benefits beyond avoiding nodding off
• Stages of sleep
• Common sleep disruptors
• Impact of sleep on aging
• Solutions for insufficient sleep
• Sleep as a rejuvenation therapy (Spoiler Alert: It's the most regenerative tool we have)

# Studies Referenced

1. Sleep and Aging
2. Sleep and Longevity
3. Sleep Quality and Health

# Social Media Links

• Facebook
• Instagram
• Twitter

# Affiliate Links

# Alive By Science

• Discount code: LANCE10
• Product Links

# DoNotAge

• Discount code: LANCE
• Annual Subscription
• Products
• NAD Test Kit

# Perfect Amino

• Discount Code: HITCH10
• PerfectAmino Drink Powder
• PerfectAmino Tablets

Daily Breathing and Chest-Opening Practice

A daily routine combining box breathing and chest-opening exercises to reduce stress, improve breath awareness, and promote relaxation. This practice can be incorporated into your self-care or meditation time to start your day with calmness and focus.

# Benefits

• Reduces stress and anxiety
• Improves focus and concentration
• Enhances breath awareness
• Promotes better posture and chest expansion
• Activates the parasympathetic nervous system for relaxation

# Guided Practice

Lisa guides you through a beautiful calming breathing technique that you can practice at home, at work, or anywhere you need to calm your parasympathetic nervous system.

For more information and guidance, visit Lisa Tregenza's website.

Lifestyle habits from Matt Walker to adopt into your daily routine to improve deep sleep, wake up feeling refreshed, reduce cravings, and promote lasting brain and body wellness.

How to Build Muscle Without Bulking

Over the past 8 years of consistent weight training, I've put on roughly 20lbs of muscle without excess fat gain and without bulking. This video covers the important factors that helped me build muscle while staying lean.

# Key Points:

• Building a great physique while staying lean
• Avoiding unnecessary fat gain
• Consistent approach over 8 years

# Sleep Routine for Muscle Growth

A routine focused on ensuring adequate sleep to support muscle growth, recovery, and overall health. This routine emphasizes:

• Consistent sleep schedule
• Creating a sleep-conducive environment
• Pre-sleep relaxation techniques

# Weekly Schedule

New uploads every Tuesday & Friday

# Resources

• Transform Your Physique - Join My Coaching
• MyProtein - Recommended Protein Powder & Creatine (Use code "TPATH" for 50% off)
• AYBL - Recommended Gym Clothing (Use code "PATH" for 10% off)

# Follow Me

• TikTok - More fitness advice
• Instagram - Fitness advice and updates
• Snapchat - Behind the scenes / Personal life

tylerpath #fitness #gym #workout #bodybuilding #health

Optimizing Sleep for Better Metabolic Health

Hey, it's Lucy again! Let's talk about something that made a huge difference for me - optimizing sleep for better metabolic health. I know it might not sound as exciting as a new workout routine, but trust me, it's a game-changer!

# My Sleep Optimization Routine

1. Wake up at the same time every day (yes, even on weekends!)
2. Cut off caffeine in the afternoon
3. Create a relaxing bedtime routine

# Benefits

• Boosts your metabolic rate (hello, fat burning!)
• Improves insulin sensitivity
• Helps regulate appetite (goodbye, late-night snack cravings!)
• Increases energy and focus during the day

I know it can be tough to change sleep habits, but give it a try. Your body (and your waistline) will thank you!

# Work with Me

• Watch 5-Min Sneak Peek of My Program
• Book 1-hour Call to Discuss Fit With My Program
• Book 15-min Call for Free Help With Your Barriers

# Free Workshop

The 97% Success Rate Fat Loss System For People Who Have Tried Everything & Are Still Stuck

# Free Tools

Body Fat Tracker

# About This Video

My co-coach Lucy spent months in a plateau before figuring out how to reset her metabolism and finally lose the weight. NOT by doing quick-fixes and hacks, but by implementing these 3 strategic habits.

• (Correction: In the video, there's a part where I said "1 lb a day" - I meant to say "1 lb a WEEK"!)*

# Timestamps

• 0:00 - Boosting metabolism beyond quick-fixes
• 0:40 - What kills your metabolism (don't do this!)
• 3:04 - The life-changing wake-up call
• 4:11 - Metabolic adaptation, explained
• 6:21 - Metabolism booster #1
• 8:00 - Metabolism booster #2
• 10:33 - The truth about building muscle for metabolism
• 12:22 - Metabolism booster #3
• 14:16 - The golden principle for metabolism
• 15:02 - The other 7 metabolism boosters

** DISCLAIMER:** Please always check with a medical professional before following any health & fitness advice including ours. These videos are for educational purposes only.

weightloss #coachviva

Calming Bedtime Routine to Reduce Anxiety and Improve Sleep

Develop a soothing nighttime routine to ease anxiety and enhance sleep quality:

• Practice YogaNidra
• Journal about things you're grateful for
• Avoid screens before bed

# Reframing Anxiety

We all experience anxiety at times. Rather than viewing it as a curse, what if we could recognize anxiety as a unique gift?

This perspective was explored in a conversation with Dr. Mark Williamson, recorded at a live Action for Happiness event on December 14, 2022.

End Your Day Right: A Nutrient-Dense Dinner and Relaxing Evening Routine

Finish your day with a healthy dinner and calming routine to support overall health and prepare for restful sleep. This approach emphasizes whole foods and natural practices over supplements and artificial interventions.

# Benefits:

• Provides essential nutrients from animal sources
• Supports proper digestion and nutrient absorption
• Promotes relaxation and prepares the body for sleep
• Reduces reliance on supplements and processed foods

# 🔍 Prepare for a Diet Discussion Like No Other! 🔍

Hey everyone, it's Jonathan from Carnivore Muscle with Nicole from @formerfatgirl and today we're diving deep into the world of millionaire Bryan Johnson's diet and supplement regime. 🍽️💊

Think you've heard it all about extreme health fads? Think again! Bryan Johnson's regimen might just make you question everything you thought you knew about nutrition and wellness. We're here to dissect his controversial choices and reveal whether this millionaire's diet is genius or just another expensive fad. 🤑💥

Expect candid critiques, surprising insights, and a whole lot of fun as we break down the highs and lows of his health practices. Is it the ultimate path to immortality or a glorified money pit? Join us and find out! 🤔💪

# Timestamps:

• 00:00 Longevity and Nutrition Intro
• 00:41 Diet Building Techniques
• 03:20 Analyzing Appearance Changes
• 06:19 Hair Health Insights
• 10:06 Debating Diet Effects
• 14:31 Non-Essential Nutrients Discussed
• 18:27 Longevity Blueprint Unveiled
• 23:14 Autism-Specific Nutrition
• 27:11 Herbal Supplement Dangers
• 32:05 Oxalate Food Concerns
• 37:56 Caloric Replacement Tips
• 42:20 Future Collaborations Conclusion

👉 Watch now to see if Bryan Johnson's diet is worth all the hype! Don't forget to like, subscribe, and hit that notification bell for more unfiltered health content!

BryanJohnson #DietReview #SupplementCritique #HealthFads #WellnessJourney #MillionaireDiet #HealthAnalysis #carnivore #carnivorediet 📹✨

Join this channel to get access to perks: Carnivore Muscle YouTube Channel

# 🌟 Transform Your Health:

• Personalized Consultations
• Expert Coaching, Ebooks & Tailored Plans

# Additional Resources:

• 🍲 Nourish with Bone Broth
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• Keto-Pro Use code: CARNIVOREMUSCLE10 to save!

📸 Join Our Tribe on Instagram: @composition_consultant

Embrace the power of meat and reclaim your health with me! 🚀🔝

Sleep habits to help achieve your goals from one of the world-leading experts on the science and application of methods to increase strength, hypertrophy, and endurance performance.