Optimal Sleep for Muscle Growth

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

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.

• 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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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

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)

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

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• Improve sleep quality
• Support circadian rhythm

We eat food to give us the nutrients our bodies need for all of our basic functions. We get macronutrients and micronutrients from our food each day. When that's not adequate, we should supplement nutritional needs.

This week's video discusses:

• What supplements are
• Different types of supplements
• How to shop for quality products
• How to organize supplemental groups

I've put much effort into this video as I believe this information is crucial for anyone seeking a longer and healthier life. I hope you find this resource valuable on your longevity journey.

• Download "Supplements" PDF
• Life Extension supplements
• Nootropics playlist

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This routine emphasizes:

• Regular gym attendance
• Progressive overload
• Proper form and technique
• Training within proximity to failure

Over the past 8 years of consistent weight training, I have been able to 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 or at least not increasing body fat.

New uploads every Tuesday & Friday

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This routine focuses on intuitive eating with an emphasis on high protein intake and vegetable consumption. The approach aims to:

• Maintain body composition
• Support muscle growth
• Improve overall health and well-being

Over the past 8 years of consistent weight training, I have been able to put on roughly 20lbs of muscle without excess fat gain and without bulking. This video covers the important factors that helped me build muscle without actually bulking, for those who want to build a great physique while staying lean or at least not increasing body fat.

Every Tuesday & Friday

• 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)

• TikTok: @tylerpath
• Instagram: @pathradecha
• Snapchat: @tylerpath99 (Behind the scenes / Personal life)

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!

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

• 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!

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

Body Fat Tracker

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"!)*

• 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.

This routine focuses on tracking progress and maintaining a long-term mindset for sustainable muscle growth, emphasizing:

• Consistent progress photos
• Body measurements
• Reflection on progress and adjustments

Over the past 8 years of consistent weight training, I have been able to put on roughly 20lbs of muscle without excess fat gain and without bulking. This video covers the important factors that helped me build muscle without actually bulking, for those who want to build a great physique while staying lean or at least not increasing body fat.

New uploads every Tuesday & Friday

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

• TikTok: @tylerpath
• Instagram: @pathradecha
• Snapchat: @tylerpath99

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.

• 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

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! 🤔💪

• 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!

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

This routine guides you through the military-proven technique to fall asleep in just two minutes. By systematically relaxing your body and clearing your mind, you'll be able to drift off to sleep quickly and easily.

• Rapid sleep onset
• Improved sleep quality
• Enhanced relaxation
• Stress reduction

• Inspired by AsapSCIENCE*

For FULL-LENGTH beginner workout videos, sign up to my online courses at https://courses.justinagustin.com

Exercise from the comfort of your own home with zero gym equipment!

I have:

• Low-impact options for beginners
• Workouts to strengthen your muscles
• Routines to help burn fat

Just press play and follow along with me.

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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.