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Preview Of Optimal Sleep for Muscle Growth: A Visual Guide
What's Inside - See The Protocols
You can customize this routine to suit your needs, so anything you don't like, change or skip it!
Sleep Preparation
8:00 PM 30m
Prepare your body and environment for optimal sleep to support muscle growth and recovery.
Reduce exposure to bright lights to help your body prepare for sleep. This is crucial for maintaining a healthy sleep cycle.
Stop using electronic devices with screens at least 30 minutes before bedtime. The blue light can interfere with your sleep quality.
Adjust your room temperature to a cool, comfortable level (around 65ยฐF or 18ยฐC). This helps promote better sleep.
Relaxation technique
0% (10m)
Perform a relaxation technique such as deep breathing, meditation, or light stretching. This can help you wind down and prepare for sleep.
7-8 Hours of Sleep
9:30 PM 480m
Ensure you get 7-8 hours of quality sleep to support muscle growth and overall health.
Upon waking, note how well you slept and how you feel. This will help you track the impact of your sleep on your muscle-building journey.
Get into bed and prepare for sleep. Remember, poor sleep will negate your efforts in the gym and kitchen.
Sleep duration
0% (8h)
Aim for 7-8 hours of uninterrupted sleep. This is crucial for muscle recovery and overall health.
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.
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.
Building Muscle Without Bulking: A Consistent Strength Training Routine
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.
Building Muscle Without Bulking: A Guide to Intuitive Eating
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.
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
Wake up at the same time every day (yes, even on weekends!)
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.
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.
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
# ๐ Prepare for a Diet Discussion Like No Other! ๐
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. ๐ฝ๏ธ๐
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. ๐ค๐ฅ
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! ๐ค๐ช
# 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
๐ 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!
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.
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.