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!
Post #100 coming soon which means another round of Q & A. Use this link and code 16392 to submit! As you can already tell, it’s a free-for-all in there so ask away!
Can’t put into words how much I appreciate the ongoing support.
Sleep Tactic I’m Doubling Down On:
In the past couple of weeks, I ate relatively close to bedtime several nights and quickly realized how much it impacted my sleep quality.
We all know that unbeatable feeling of getting a high-quality night of rest, waking up before our alarm, and feeling ready to seize the day bright and early. Unfortunately, this doesn’t happen when I eat within ~1 hour before going to bed.
Even a larger meal within two hours before bed can have a similar effect.
Talking with close friends who use sleep trackers, it seems this is a common trend. Almost every one of them has noticed a change in their “sleep quality score” when they eat late in the evening.
The science supports this as well.
Our bodies are less insulin sensitive in the evenings, and a late-night meal signals wakefulness – not something we want right before our head hits the pillow. This is especially critical for those with acid reflux, as late-night meals can worsen symptoms.
I’ve found that stopping my food intake about three hours before bedtime keeps me in the green zone.
Even when gets in the way, there are still small changes that can offset some of the negative effects:
Avoid overeating
Choose easily digestible foods (skip the pint of Ben & Jerry’s!)
Incorporate movement after the meal to assist with blood sugar control
Give this a try!
Traveling Hack:
Use Yelp.
If you haven’t downloaded the Yelp app on your phone yet, do it now. While asking hotel staff for advice is helpful, they often recommend nearby or attached restaurants.
Yelp reviewers, on the other hand, are food connoisseurs who know the difference between a high-quality and merely good meal.
Since moving to a new area in Chicago, Yelp has been a lifesaver for me.
Over the years, I’ve gathered a few tactics:
Look for restaurants (or coffee shops) with over 200 reviews and a 4+ star rating. I’ve never had a bad experience with places that meet these criteria.
Yelp allows you to sort your search by distance, popularity, price levels, and more.
You can also visit the restaurant’s website from the app and make reservations in a single click.
Get with the times!
New Podcast I’m Delving Into:
Perform with Dr. Andy Galpin.
I’ve mentioned Dr. Galpin more than once on HIB, and for good reason – he’s an exercise wizard. After listening to him on multiple podcasts, I can honestly say I’ve learned nearly as much from his content as I did in my undergraduate exercise science training.
He recently launched his own podcast, and I’m diving deep with a notebook in hand. If you enjoy understanding the science behind exercise and structuring your training to meet specific goals, look no further than this podcast.
Dr. Huberman’s involvement in the production of Dr. Galpin’s podcast ensures it’s top-quality and research backed.
There are currently four episodes out – give one a try!
What else?
July 4th recovery mode: high-quality night of sleep this evening, morning sunlight, 30-60 minutes of exercise, and ensure you’re hydrating!
I’ll be releasing a post next week on the science behind eating raw vs. cooked vegetables – something I’ve been curious about for a long time!
Bedtime coming? Close the cabinets!
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.