[00:03] this out. There was a study that was done. They looked at two groups of people. One that only slept 5.5 hours a night, the other group slept 8.5 hours a
[00:15] night. And what they found was the group that slept 5.5 hours a night, [music] they lost 55% less fat. We got to get you sleeping.
[00:28] Because if I can help you sleep, that is your best weight loss tool, believe it or not. Those of you who maybe haven't prioritized sleep, I want you to listen. This is where This is the longest period of time where you start to burn fat. So,
[00:45] we need to get you to sleep, and we need to get make sure that you stay asleep. [music] And there are three drinks. I got a bonus one, too. Three drinks [music] that I know will absolutely help you prepare for sleep and get you
[00:58] [music] into a deeper sleep. But first, I want to show you what happens when you sleep that helps you burn fat. Then, I'm going to go into the three drinks. Don't down. They're easy, they're cheap, so that you [music] can start to get a good
[01:13] night's sleep. And then, I'm going to give you my five action steps, so you can make sure that you can apply the information from this video right away. Here we go. So, first, you all know a term that I
[01:27] have said probably a million times, it feels like, in the last 3 years. It's called autophagy. When you sleep, you go into a state of autophagy. And autophagy is cellular repair.
[01:42] And autophagy is cellular repair. This is where the cells get rid of the toxins that no longer serve you, and it recycles them out of your system. recycles them out of your system. Autophagy is pivotal for fat loss. And I
[01:57] have been teaching you all autophagy through fasting. There are many ways you can get autophagy. Fasting is the best, but there and there's some exercise ways but there and there's some exercise ways and there are some ways when you sleep.
[02:13] So, we got to get you sleeping. Second thing I want you to think about with sleep. Sleep is your biggest fat-burning window. So, when you're sleeping, you've got your body starting to use fat for
[02:29] This is why it's important what you eat for dinner. We've been talking about that. I've also been talking to you all about moving that your eating windows to earlier in the day. Because I want you to start to think,
[02:44] Because I want you to start to think, when I go to sleep, I burn fat. No, it's it's it's like this weird little thing that nobody thinks about. think? When you're working out, you're like, "Oh, I'm going to go work out to
[02:57] burn fat." When you're fasting, you're like, "Oh, I'm fasting to burn fat." But what I want you to start to realize that sleep is as powerful as exercise and sleep is as powerful as exercise and it's as powerful as fasting for
[03:12] stimulating this autophagy. And there's an interesting science because it's really this deep sleep. Getting into that deep sleep state is really important because when you get into deep sleep, that's where growth
[03:26] hormone kicks in. And I've been watching your comments and so many of you're like, "Give me more growth hormone. Give me more growth hormone videos." So, here you go. My number one tip for getting more growth hormone is start to get a
[03:40] good night's sleep. Get that deep sleep. You can't get deep deep sleep if you're having a glass of wine every night. It's hard. It'll mess your deep sleep up. It's if you are on screens before you go to bed, hard to get into those deep
[03:56] sleeps. So, outside of these drinks I want to walk you through, I want you to understand that there are some other challenges that might hit you before you go to bed that are affecting autophagy. Second reason I want you to really
[04:12] Second reason I want you to really master sleep for fat loss is because cortisol-saturated place all day long, we need to be able to get rid of that cortisol at night. So, typically, it when you're sleeping,
[04:29] you're not thinking about your stress. You're not thinking about your to-do list. But during the day, you're thinking about all of that, and the thinking about all of that, and the stress is building, building, building.
[04:42] So, we want to get you into a state where when you go to bed at night, your cortisol levels are starting to come down. This is This bypasses any If
[04:54] you're like one of those completely type A stressed-out people, the best thing I can do for your cortisol levels that may be going to your belly fat is to get you into a deep sleep. Okay, here are the three drinks I want
[05:10] you to consider. So, first is a a supplement, but it's a things you ways we can make this drink, but it's magnesium and glycine to combine together.
[05:25] And what's interesting about magnesium and glycine is they come together in a and glycine is they come together in a form called magnesium bisglycinate, or bisglycinate, however you want to pronounce it. And there was a 25
[05:40] trial that in science of sleep that looked at adults with poor sleep who took this form of magnesium. We'll put the words up there so you can go check it out. The important thing about this type of magnesium is it combines
[05:55] type of magnesium is it combines magnesium and glycine, and those two start to relax you. And what this study found is that there were improvements in insomnia scores over a 4-week period when all these people did was take
[06:11] magnesium bisglycinate, which has this magic combination, and they got a better sleep. But it took time. It took over 4 weeks. So, magnesium supports GABA, our calming neurotransmitter. Glycine is impar- is
[06:28] important for lowering your core body temperature. Many of you, or especially those of you in menopause, are your body temperature goes up, your hot flashes wake you up. So, let's get a drink. You can find it
[06:42] in powder, where you put magnesium and glycine together. You can find it at your natural health store. I am promise you. I also want to point out that Qualia, one of our favorite supplement companies, we'll leave a
[06:55] uh a uh a um link here, has a magnesium in a a um link here, has a magnesium in a pill that has this special kind of magnesium that is combined with glycinate.
[07:08] Okay, drink number two is kava. is kava. So, I want you to realize that kava helps your body make GABA. Very easy. Two four four-letter words. So, we have
[07:21] kava and we have GABA. And kava, you can find this at your natural health food store as well. And what we know is that kava tea will
[07:33] And and there's some interesting research showing that kava is linked to research showing that kava is linked to lower cortisol. So, there's a 22 pilot trial study that was published in Cancer Prevention Research that looked at 1
[07:48] week of kava, and in 1 week of drinking this tea every single night, they found it lowered cortisol in the blood and urine. So, easy, those of you that are really trying to fight that belly weight,
[08:03] that's where cortisol is going, I want you to try a cup of kava tea every night before you go to bed. Okay, drink number three Okay, drink number three is diluted apple cider vinegar. Now, by
[08:17] diluted, I mean you're going to do one to two tablespoons of apple cider to two tablespoons of apple cider vinegar in 8 oz of water 30 to 60 minutes before you go to bed. Okay, why does apple cider vinegar work
[08:32] at night? It stabilizes your blood sugar. If you go into sleep with your blood sugar all over the place, maybe had a big meal for dinner, and then all of a sudden that that blood sugar is starting
[08:46] to come down, and and who knows what you had at that meal, but the blood sugar is starting to come down, if that blood sugar hits a very low point, somewhere around 2 or 3 in the in the morning, it's going to send an alarm bell, and
[09:00] it's going to send an alarm bell, and it's going to start to wake you up. So, one of the best pieces of advice I can give you around blood sugar and sleep is to stabilize it before you go to bed. Now, you can stabilize it with a meal,
[09:15] Now, you can stabilize it with a meal, you can get protein, fat, fiber, um car and then your carbohydrates, it's a great way to stabilize it, um or what you could do is no matter what the meal is, before you go to bed, have have a
[09:29] glass of apple cider vinegar. So, now when we look at these three drinks, we've got the magnesium and glycine to calm you. We've got the cava tea to bring cortisol down.
[09:42] down. And we've got the apple cider vinegar to know what a lot of you're going to ask me, should I do all three? That's up to you. I mean, you might pace them out over several hours. Maybe the
[09:56] magnesium one you take at 7:00, and then maybe the cava tea is the the is an hour before you go to bed, and then maybe right before you go to bed you do the apple cider vinegar. So, test it and report back to me.
[10:09] Now, I want to give you a fourth one that is I know I said three in the beginning of this video, but this one intrigues me because it was a Tik Tok trend and people were really into it for a while. And it's tart cherry juice.
[10:26] Really fascinating research on tart cherry juice. Here's what it said. And this was a 25 systematic review in food science and nutrition, and it looked at science and nutrition, and it looked at seven different trials on cherry juice,
[10:40] and what they showed was that tart cherry juice increases melatonin. So, I don't know if you all saw recently there's some interesting research out
[10:52] that chronic melatonin use is very hard on the cardiovascular system. Now, I'm did some videos on it. I'll leave you one right here if you want to go look at one right here if you want to go look at it, but I'm always a fan of making sure
[11:07] it, but I'm always a fan of making sure that you get most of your nutrients from food. So, if tart cherry juice, meaning you're not it doesn't have any sugar in You're not going to And you could just do a cup and just down it. It's going to
[11:22] help with melatonin production. So, we've now got a team of drinks that you can cycle through and see if you start to get a deeper night's sleep.
[11:35] Those of you who are completely stressed out, I want to just remind you that I have a nervous system questionnaire. You can just put NSQ in your comments where you can look and see where your nervous system is at. If it's completely maxed
[11:49] out, there is a chance that sleep could be difficult. And in that moment, I would be like, "Drink all four drinks." But I would really love for some of you to take that questionnaire, start cycling through these drinks over um the
[12:06] next month, and then retake the questionnaire and see if your nervous system has started to calm down. But sleep is your best fat-burning tool, and now you have four drinks that you can test and try out. Let me know if
[12:21] some of you have tried those drinks, put it in the comments. Now, here are my five sleep hacks that I really want to give you really quick before you click off. So, remember, go ahead and close the
[12:33] bed. That way you're not going to bed with That way you're not going to bed with your body having to go to process food. Number two, dim the lights and get off your phone an hour before bed. That way
[12:47] we're not sparking that cortisol level. Number three, alcohol. Stop the alcohol because what alcohol does is it raises that core temperature, and it's going to pull you out of a deep sleep somewhere between 2 and 3 in the morning.
[13:04] Okay, number four, just for this week, you're going to pick one of those drinks and do it every single night. Or if you like variety, did one do one on Monday night, one on Tuesday night, one on on Wednesday night. Um but I want
[13:17] you to eventually try all of them, but just roll up your sleeves and let's try comments which one you're trying. I watch the comments. Put in the comments which one you're try trying. And then number five, I always want you to track
[13:31] number five, I always want you to track non-scale victories. So, watch for more energy. Watch for that you're not waking up at 3:00 a.m. Look at your face in the morning. Is it less puffy? These are going to be signs that these four drinks
[13:46] So, let me know what drink you're you're starting with. Um report back. Come back and let me know what how this worked for you. Most importantly, don't give up on yourself. There is a reason that you're not burning fat. There's a reason
[14:01] cortisol is not coming down. And there are a thousand different solutions when you start to understand your physiology. So, as always, I hope that helps. If you like this video, you're going to want to check out the next one.