[00:00] The thing I care about the most is what is my heart rate before bed. It is like the most useful biomarker. And it's so easy because it's free. So if you have a wearable, you can just pull up your phone,
[00:12] you lay down on your bed, take a few deep breaths, and you calm yourself down, and then you see a number. Let's say it's like 55 beats a minute or 60. Your goal in life now is to lower your heart rate. So you say you start off at 60 and a month from now be at 55.
[00:26] And so the way you do that, one, is you have your final meal of the day four hours before bed. Yeah, I know, I know, I hear you. And no snacks? No snacks, no food. So if your bedtime's at 10,
[00:38] at 6 p.m., you're done. So when you increase your heart rate before bed, it wrecks your sleep. Yes. When you don't sleep well, your willpower falls off a cliff. So the next morning,
[00:51] when you're trying to decide do you eat the croissant or the donut for breakfast or not, if you haven't slept well, you're like 90% more likely to eat the donut or the croissant. Wow. If you slept well, you have a little juice in the system.
[01:03] You're like, you know what? No, it's not good for me. And I'm going to exercise, which then also increases your willpower. So you get this really positive loop. So all starts with sleep and sleep is determined by your heart rate.