Using Deliberate Cold Exposure to Boost Brown Fat Thermogenesis

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

# Social Media

• Facebook
• Instagram
• Twitter

# Affiliate Links

• Whoop (Free Month)
• Renue By Science (Discount code: LANCE10)
  • Product Links
• DoNotAge (Discount code: LANCE)
  • Annual Subscription
  • Products
• Perfect Amino (Discount code: HITCH10)
  • PerfectAmino Drink Powder

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

Use Sauna for Improved Mood, Stress Response & General Health

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.

Insights about caffeine from Professor 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

Use deliberate cold and heat exposure to support circadian rhythm for optimal wake and sleep cycles

Protocols from Huberman Lab episode #66 on deliberate use of cold and episode # 69

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.