How to Sleep Better

When it comes to sleep, environment is the invisible hand that's going to shape the quality of sleep. If you're sleeping with a partner like I am, you want to have separate blankets. You also want to get morning sun exposure, first thing in the morning. Do something that allows you to turn your brain off.

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If you’re looking to lose weight this year, then this episode of the podcast is definitely for you, as I am giving you the blueprint for losing at least twenty pounds in 2023! This blueprint is a long-term plan for sustainable weight loss; it is not a quick fix. If that meets your needs right now, then listen in.

I walk you through the ins and outs of losing at least twenty pounds over the next year, including but not limited to eating single ingredient nutrient dense foods, drinking plenty of water, having at least three strength training sessions per week, limiting (if not entirely giving up) alcohol use, and more.

Losing weight can be a gradual process, and that’s okay. By making small changes to your lifestyle and eating habits, you can successfully reach your goal in the healthiest ways. Remember, though, it’s important to have a long-term mindset. Usually, the faster you lose weight, the faster you’re going to gain it back.

I hope that this episode is helpful for you. If so, if you aren't subscribed to the podcast already, please be sure to subscribe on your favorite podcast app! I would also really appreciate it if you would share the podcast with at least one other person you know who might also enjoy it and if you would leave me a five-star review! That really helps the show out!

Time Stamps

0:38 - I am giving you the blueprint for losing twenty or more pounds in 2023.

4:19 - #1 is to lose about 10% of your body weight at a time.

5:43 - What should you be eating?

7:48 - Be sure you’re eating a lot of vegetables during many of your meals.

9:08 - I encourage you to eat your food slowly and mindfully.

11:41 - I stress the importance of drinking plenty of water.

14:46 - Eat on a regular schedule.

17:30 - You should keep a food journal.

20:43 - I shift the conversation toward working out.

24:33 - Don’t try to ego-lift at the gym.

26:22 - I start talking about sleep.