If I told you by making one simple adjustment in your life, you could see the following:
[+] Faster strength gains - your KBs start feeling lighter and you’re lifting heavier bells
[+] More muscle muscle mass - tighter shirt sleeves and broader shoulders
[+] Reduced body fat - looser pants
[+] Enhanced energy - say goodbye to the 2pm crash and the need for coffee or an energy drink
[+] Less stress, anxiety, and even negative thoughts - and more peace
[+] Lower hunger - and reduced desire for junk food and other cravings
[+] Lower decision fatigue and feeling overwhelmed and more calm, collected, coolheadedness
Would you try it?
And no, it’s not taking the latest “magic supplement.”
And no, it doesn’t cost you an arm and a leg.
In fact, financially, it costs you zero.
What is this Deep Magic?
SLEEP.
Now before you brush me off and say you don’t need more sleep, here’s what the research says happens to you when you get less than 7 hours of sleep each night.
Whether you know it or not, like it or not, or agree with it or not, you suffer the following:
1- Reduced cognitive function (including memory problems, decreased concentration, and impaired decision-making).
2- Metabolic dysregulation (including insulin resistance and increased risk of type 2 diabetes)
3- Lowered immune function (increasing susceptibility to infections).
4- Mental health issues (including greater risk of depression and anxiety)
5- Hormonal disruption:
Poor sleep disrupts key hormones involved in appetite regulation, particularly raising ghrelin (hunger hormone) and lowering leptin (satiety hormone).6- Insulin resistance:
Sleep loss impairs insulin sensitivity, encouraging fat storage, especially visceral fat.7- Higher caloric intake:
Sleep-deprived individuals tend to consume higher calories, particularly from high-carbohydrate and high-fat foods.8- Reduced energy expenditure:
Sleep loss may diminish physical activity and non-exercise activity thermogenesis.9- Impaired protein synthesis:
Sleep deprivation weakens the body's ability to repair and repair muscle tissue.10- Raised cortisol:
Poor sleep raises stress hormone levels, which can encourage muscle catabolism (breakdown).11- Reduced testosterone:
Sleep loss reduces testosterone levels in men, affecting muscle maintenance and growth.12- Impaired recovery:
Insufficient sleep slows post-exercise recovery and adaptation.So, as you can see , while your workouts are important to trigger the change you want…
Without enough sleep, you won’t FULLY see those changes because you can’t bounce back properly.
How much sleep do you actually need?
According to the American Academy of Sleep Medicine and Sleep Research Society:
7 to 9 hours a night.
Don’t forget:
It’s not how intense or how often you workout that produces results. It’s how well you recuperate from those workouts that yields results.That’s why I regularly recommend the majority of guys train 3 days a week, for 20 to 30 minutes a day.
At most, 3 days a week for up to 60 minutes if your recovery is excellent and you’re getting 7-9 hours of sleep each night.
And improve their sleep in the meantime.
If you’re not sure what the best kettlebell workout plans are for 3 days a week, I recommend you try ones that:
[a] At the same time “recomp” you - get you stronger, leaner, and more muscular at the same time
[b] Improve your conditioning along the way
[c] Lower the mental friction of finding the “perfect program”
I leave links to my best programs that will help you sleep like a baby in the description below.
At the end of the day, effective workouts are important.
But sleeping enough - 7 to 9 hours a night - is like the “cheat code” for the stressed , overstressed , Modern Man to get results.
Stay Strong,
Geoff Neupert