Hello and welcome to 4-Minute Friday where I share, in four minutes or less, the latest things I’m doing to enhance my health, save money, and make day-to-day life easier and more enjoyable.
All comments and follow-up questions can be posted directly below, on my Facebook page or emailed to me at zach.griffith1@gmail.com!
Reminder that I’m running a giveaway for Barbell Apparel! If you purchase ANYTHING from the Barbell Apparel website by March 1st through my link, you will be placed in a raffle to win a $50 gift card to the site. Please send me a receipt of purchase to enter!
Aside from giving yourself the chance to win a gift card, it would greatly support me and my endeavors with HIB!
Reach out if you have any questions on their gear or sizing – I’m happy to help!
What I’m Revisiting: 3-2-1 Method
The impact that quality sleep has on our lives can’t be overstated.
From our hunger hormones to our ability to deal with stress …even the way we look… sleep is at the core of all things.
The ‘top dog’, if you will.
I’ve incorporated ‘bits’ on sleep in several posts in the diverse HIB catalog. In addition, I published a 4-part series dedicated to strategies, supplements, and more to benefit your sleep the first time and every time.
But what many people still don’t understand (although I hope all of my subscribers do by now!) is that a quality night of sleep does NOT begin the moment your head hits the pillow.
Rather, it starts first thing in the morning and continues through the night.
Getting morning sunlight (previous post here) has unmatched importance in the way it impacts our circadian rhythm. It ‘starts the clock’ for many hormone cascades that will eventually induce sleepiness in the evening and promote a high-quality night of rest.
If you struggle to fall asleep at night, start with morning sunlight.
Secondly important is the way we ease down at night to ensure we can enter sleep seamlessly.
And no, going to sleep straight from scrolling Tik Tok for an hour on your phone three inches from your face isn’t supported by science – sorry!
Instead, a very simple method promoted in the health stratosphere is the 3-2-1 method.
3 hours before bed, cut off eating – no more snacking after this point.
2 hours before bed, limit liquid intake. This will allow you to sleep through the night without having to get up and use the potty.
And the one that will make your skin crawl… eliminate all screen viewing 1 hour before bed. Instead, listen to a relaxing podcast, talk to someone who shares your living space (quite frightening, I know) or indulge in a playful fiction novel.
Merely limiting these three behaviors will have an exponentially positive impact on your sleep. And thus, your quality of life.
What I’m Trying to Do More Of: Meals with Friends
We all have likely experienced the negative consequences of feeling socially isolated – especially since the pandemic.
Something I’ve found incredibly beneficial to combat this is regularly sharing a meal with a friend or group of friends.
At least for me, it’s easy to get into the habit of rushing through meals in order to get to the next thing on my to-do list. Heck, I often find myself crossing things off my planner while simultaneously devouring my daily protein bowl.
I’ve realized this brings on additional stress. And, I find tasks less enjoyable when I become overly neurotic about getting them done as opposed to when I give myself momentary breaks to reset.
It’s recharging to slow down, eat with others, and then get back to whatever is next on my agenda.
Speaking of sleep, I’ve also noticed that eating with others and conversing about the day over dinner has a profoundly positive impact on my mood and ability to unwind.
And unexpectedly, I discovered there’s scientific research to back this.
It’s been established that enjoying meals with others promotes a shift in our nervous system ‘setting’ that brings on the feelings of contentment and rest. This is called a ‘parasympathetic’ state… for those who care.
It’s also true that families who regularly partake in meals together have closer relationships and better health outcomes than those who do not. This includes risk of metabolic disease and behavioral disorders such as anxiety and depression!
Pretty incredible stuff.
If nothing else, make it a priority to schedule one meal per week with a family member, colleague or friend.
One is better than none, but more is better in this situation!
Recent Video I Made: Active Recovery
Active Recovery (link here)
Here’s a brief look at what a typical rest day looks like for me. Instead of just lounging around, I’ve found it most beneficial to engage in ‘active’ recovery. For me, this includes some light stretching, mobility work, Zone 2 cardio, and a hot tub or sauna session.
Not only do I experience better recovery from intense lifting sessions by doing this on ‘off’ days but it also nourishes my monkey mind that tells me I need to be highly active every day… which isn’t true!
Give active recovery days a try and let me know what you think!
What else
The chilly weather has finally caught up to us. Although it’s uncomfortable, what’s one thing you can do to make it more tolerable? Experience cold more regularly. That is, cold showers.
I released an incredibly important post on mouth vs. nasal breathing last week. This Monday (1/22), I’ll provide a few tools and strategies you can utilize to enhance your ability to breathe through your nose. Look for it!
Discomfort is a catalyst for development. Seize it.
Buy some Barbell Apparel fitness clothing through my link here!
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DISCLAIMER
- This is NOT Medical advice. Consult your medical professional before starting any supplement, diet regimen, or workout program.