One study compared a group of people who slept 5:30 am against another group who slept 8:30 am, and found a 10 to 15% drop in testosterone in this group that slept less. Furthermore, these people had a 60% greater loss of muscle mass compared to the other group, not to mention that it was 55% more difficult for these people who slept less to lose fat. You already understand that the amount of sleep in a matter of hours is something that is super important for you to have a better physique, and we are going to talk about 6 to 8 or 9 hours.
"Lalá, how do I know how many hours I need to be well? " Just analyze how you are waking up. I will assure you, the vast and overwhelming majority of people need 7 to 8 hours, but I bring you bad news.
You may sleep 8 hours and still feel tired the next day. Now, we get into the quality of your sleep. To improve the quality of sleep and thus have more GH and testosterone release, look good naked, you need our second topic, sleep hygiene.
It's actually a set of things that you'll do moments before bed exactly to slow down this fantastic machine we have called the brain. When you are at rest, your heart beats normally. When you start exercising , it starts to speed up.
When you start a very intense exercise, it accelerates more. We call this heart rate. Did you know that there is also a brain frequency, and when you are super agitated, you are doing things, your brain is at a high frequency, and when you go to sleep, you need to lower this brain frequency, because otherwise you lie in bed and look like a fish turning one way and the other can't turn it off, exactly because your brain is extremely accelerated and you need it to be calm, slowed down, to be able to sleep.
Sleep hygiene has exactly the purpose of taking this accelerated brain and slowing it down until you sleep, and the first step of sleep hygiene is to determine what time you are going to sleep. It gets into your head that sleeping is like an appointment you put on your calendar. I set my bedtime at 10am.
You will now pull back 2 hours. If I go to bed at 10 am, at 8 pm I have my last meal, and the last meal is interesting to be lighter. Don't eat feijoada, because otherwise you'll lie down with a full belly, some people feel discomfort, and it can even cause reflux.
I make the following meal: oatmeal with whey. For me it works excellently. I would like to take this opportunity to say that it is Growth whey that is there, there are more than 20 flavors, I alternate the flavors so as not to get sick of it.
And you have a discount on the Growth website, coupon LALA, and take advantage. The 2nd step of sleep hygiene is before bed. I turn off all white lights, as well as devices that emit blue light.
Before going to sleep, I'm sure that for most people watching this video, this will be a great difficulty, but before going to sleep you take away your cell phone, television, computer, turn it all off, because you'll think "Lalá, I'm going to turn everything off and I'm left in the dark? " It's interesting to have yellow light in your home, because yellow light mimics fire. Do you know what "mimicry" is, Ranizito?
- I know, it's imitating. - That. Why the fire, Lalá?
Because our ancestors had their rituals before sleeping by a fire. Bonfire, fire, yellow light, super, you're giving the message to your brain that it's time to sleep. It slows down there.
White light, on the other hand, is light that looks like the Sun, so your brain understands that it is daytime. If it's hopscotch, it's night. - Go to sleep now.
- Dumb brain! One thing that breaks my heart is knowing that many people are using their cell phones in bed. If I'm telling you to turn off the white light an hour before bed, what the hell are you doing with your cell phone - in your face?
- Because he's stupid! Dumb! Now we go to half an hour before bed.
When I turn off all the lights, I go to read, I spend about half an hour reading. You won't find something very exciting to read, otherwise you'll end up agitated by the book. Reading is also good for slowing down your brain because you can't read at the same speed as you think.
You forcefully slow down your thoughts. In turn, this will slow down the brain. Half an hour before bed is time for a hot bath, because it will help you relax.
What if there is white light in the bathroom? And there? Do you shower in the dark?
Do you bathe by candlelight? My bathroom has yellow lights too. And Rani said it mockingly, but it really is a great option.
No yellow light in the bathroom? Light a candle, it's cool. It looks cool.
There is already a business there, an atmosphere, you with you. After that hot shower, you're ready to sleep, and it's interesting to put on comfortable clothes to sleep. Insider has comfort underwear, which perfectly fits this issue.
Insider also has Performance underwear. You decide if you've finished taking a shower, you're going to sleep or make love. If you're going to make love, you put on the Performance underwear, otherwise, you put on the Comfort.
Insider's underwear is super comfortable, cold, after I started using Insider's underwear, I hardly ever wear another one. They range from size XS to XXXL. Go to the Insider website, the link is below, you have a 12% discount coupon with LALA, and there are the kits there.
If you get a kit that already has a discount, the Lalá discount adds up to the website discount, and you leave with a discount and happy. Go to the Insider website, it's below. After that, you can go straight to bed.
Or you can do what Lalá does, which is the sleep hygiene recommendation, that you meditate for a few minutes. If you don't know how to meditate, you see meditation as a kind of stupid stop, to stop thinking, it's not like that. Put on a guided meditation, there are several on YouTube, it will be cool.
Because meditation slows down the brain even more. In the state of meditation, you are one step away from the brain frequency of sleeping. It is wonderful.
It's beautiful! The 3rd topic will drastically increase your muscle building. When you sleep, naturally you don't eat.
Unless you wake up in the middle of the night to raid the fridge. - In other words, a sleepwalker. You eat, you enter into an anabolism process.
Anabolism is tissue construction. When you don't eat, you enter the process of catabolism, and catabolism is the process of tissue degradation. Look what an interesting thing a study identified.
During your day, do you eat or not eat? Anabolize or catabolize? If you go there and eat 2 hours before bed, which is sleep hygiene, you understand, you're doing it now.
2 hours after you eat, you start to enter a catabolic curve, and you will enter a cycle of 7 to 8 hours without eating, a cycle of 7 to 8 catabolic hours. And where did this muscle go? He went to the f*ck's house.
. . This study was interesting, he gave a dose of protein right before people went to sleep.
They observed that a greater anabolic curve was maintained during sleep, look how cool that is. And more interestingly, it doesn't have to be a specific protein. If you want to eat chicken, you can.
You can use ground meat. An egg, yes. And Lalá's mind goes like this: "But if I eat these heavier things, it might upset my stomach and interfere with my sleep.
One study talks about sleep hygiene, and they recommend the quality of sleep. The other study is analyzing protein synthesis during sleep, they are different things. You need to know how to look at these studies and interpret this thing.
As the study is categorical in saying “the source of protein doesn’t matter and the source of protein doesn’t matter. ” , I'm going to put some whey in . As whey is easily absorbed, it won't leave me feeling stuffy when I'm sleeping.
You 'll have a longer protein synthesis curve during sleep. It enhances an increase in muscle mass, a reduction in fat, you look good naked and thank me at the end. We're going to talk about cardio, but aerobic exercise favors your sleep.
1st question: the American College of Sports Medicine has a protocol for reducing stress. What does this have to do with it, Lalá? Stress about our topic?
It has everything to do with it, because stress, especially when it is chronic, releases a lot of cortisol, and cortisol interferes with sleep. Oops, cardio is exactly in this stress reduction protocol, and I'll tell you more: it's just the cardio that guys do, 3 days with 20 minutes in two weeks, drastically improves stress and consequently cortisol levels, and consequently , your sleep. However, you may have already noticed this: when you do cardio, especially at a light to moderate speed , you feel after about 15, 20 minutes, you relax.
Your body starts to activate an entire relaxation system, serotonin, endorphins, and it feels good. It helps you sleep better - too, brother. - And I want to look hot.
One thing I highly recommend for people who train at night. Bodybuilding - do you get more agitated or less agitated? - I get quite agitated.
You get higher adrenaline. Your entire sympathetic system, as we call it, becomes agitated. Adrenaline, norepinephrine, these neurotransmitters that make your central nervous system accelerate are in large quantities.
How are you going to sleep afterwards? When you finish this workout, you go to cardio. "Lalá, I don't like cardio.
" It's not to like, it's to do. You will do light to moderate intensity cardio for at least 20 minutes. You will feel that all that adrenaline subsides, you will leave the cardio relaxed, pleasant.
This will help you to sleep better. The 5th thing you will do to improve your quality of sleep and consequently everything in your life is to reduce noise. Our body has senses.
When we have something happening very intensely, our body notices it and this turns on the central nervous system. What did we do with the white light? We took it out.
Why? She stimulates a lot. The sound is the same.
If you live next to a pub, it will be more difficult for you to sleep, because all that sound, especially louder sounds, stimulates your central nervous system. The idea is that you start to reduce these noises and you can even use devices like I use, which is ear protectors . I'm a bit sensitive to noise, so any sound bothers me.
It already catches my attention. Sometimes I play calm music. I like classical music before bed, it's nice.
You can also add rain noise, there are people who like those things. Reduce noise, because understand that sound, noise, noise, it turns on your central nervous system. And we prepared this video for you.
These are things that you should do when you wake up, because with this video you understand what you are going to do before going to sleep, and during your sleep, leave it there, dream and stay relaxed. When you wake up, you do it here. Click there.
