22 Game-Changing Tips For Sleeping Like A Lion 🦁

~~~MONSTER THREAD~~~
Sleep is critical.

For your testosterone levels, muscle growth/maintenance, and appetite suppression.

It's a fundamental building block, yet so many men don't hit the 7 hour minimum.

Here's 22 tips that will help you to change that, and get into the 7-9 hour range...
1. Make It A Priority

What gets measured, gets improved. This applies to sleep too.

2. Don't Go To Bed With Your Phone

This is the #1 mistake. The modern world is absolutely designed to keep you awake, and to keep your attention on anything but sleep. News/IG/Netflix etc.
3. Avoid Coffee, Tea, Energy Drinks & Soda Past 12pm

It simply screws up your adenosine levels, which screws up sleep.

4. Make Your Room DARK

Lightness = Awake, Darkness = Sleep (to your brain)

5. Make Your Room Cool

6. Set A "Go To Bed You Moron" Alarm

My personal fave.
7. Don't Eat Right Before Bed.

When your stomach becomes active, your brain becomes active.

8. Eat 'Gut Friendly Foods'

9. Try Probiotics In The Evening

10. Train VERY Hard During The Day

Fatigue your body, and your brain will follow later on.
11. Be 15% Body Fat Or Less

If you're heavily overweight/obese, you're very likely to suffer from sleep apnea, where the neck makes it difficult to breathe, and therefore stay asleep throughout the night. It murders REM sleep, essentially.

12. Invest In A Comfy Bed
13. Get Sunlight For > 30 Mins Every Morning

Sunlight is the key to 're-starting' your sleep cycle, even if it feels horrible getting up at 6 or 7am.

14. Get Your Vitamin D Levels Up To 8-9k

(Including diet, sun as well as your supplements).
If you're enjoying this thread, make sure you're on the email list.

Fat loss.
Testosterone.
Intermittent Fasting/OMAD.
Training tips/muscle gain.
Sleep & general health.

Are all topics regularly covered:

foreveralphablog.co.uk
15. Learn How To Reduce Stress Through Breathing

A stressed-out mind, is a mind that will not drift off to sleep.

16. Set A Secondary "Go To Bed, You Moron" Alarm

We all get distracted and tempted to stay awake to learn more, or be more entertained. This alarm stops that.
17. Avoid Alcohol Within 3 Hours Of Bed

Destroys REM sleep.

18. Supplement With Zinc & Magnesium

shareasale.com/r.cfm?b=40&u=2…

19. Go On TRT If You've Tried The Natural Methods

(And you're over 40).

20. Read A Hardback Book For 30 Mins (Game-Changer)
21. Have A Warm Bath

22. Try CBD Oil

This works for some people, but not others. Worth a try in my opinion (no I'm not affiliated).

If you're looking to hit 10% body fat (which helps MASSIVELY with sleep quality), check out my IF meal plans here:

foreveralphablog.co.uk/products/

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6 Feb
8 Reasons Eggs Should Play A Key Role In Your Diet

~~~An Educational Thread~~~
1. Micro Nutrient Density

They're a STRONG source of magnesium, B12, vitamin D, selenium & iron.

Magnesium, selenium & D3 all being major contributors towards anabolic hormones and male performance.

2. Quality Protein

Especially in addition to meat or fish.
3. Satiation

This is probably the biggest factor on a fat loss diet. Being full is absolutely CRITICAL for achieving 10% body fat, and maintaining it.

Eggs score very highly on the Satiety Index, especially when boiled rather than scrambled (no idea why this is).
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~~~THREAD~~~
ED's are essentially chemicals that mimic certain hormones.

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Here's 6 big ones you'll want to be aware of, and you'll want to eliminate...
Actually before I begin, here's some potential effects of EDs that you should be aware of:

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- Poorer testicular function
- Disrupted immune function
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Let's try to reduce this garbage:
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2 Feb
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***A BIG THREAD***
Testosterone levels are going down, not up.

It's bad.

- Men of ALL ages have lower testosterone than 30 years ago
- Men lose 1% testosterone per year beyond age 30

And it's ALL downsides, no upsides.

Let's try & reverse this a little...
1. CUT OUT THE BEER!

Phytoestrogens, alcohol, and the calorie dense/fattening liquid all work together to form a T-killing triumvirate with beer. Not good.

2. CUT OUT THE SUGAR!

Sugar ---> Insulin & Cortisol spike ---> T suppression

Next:
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19 Jan
HOME WORKOUTS WITHOUT EQUIPMENT 💪💪💪

(A thread for guys working out from home):
THE CHAIR PUSH UPS

This is actually a great exercise.

And all you need is two chairs.

*Make sure you really lower yourself to stretch the pecs properly.

*Weighted bagpacks can be added for progressive overload and faster gains.
I'm going to keep adding to this thread over the next few days or so.

Feel free to retweet it so that people can continue to get fitter, despite what happens with lockdowns.
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12 Dec 20
How To Max Out Your Looks

(A Thread)
Your looks are more critical than most men would like to admit.

The brutal reality of the world is that if you don't look good enough, you just won't get an opportunity in the first place.

Looks come BEFORE everything else.

Here's how to take advantage of this...
CHISELLED FACIAL FEATURES

Trust me when I say this.

But you have NO IDEA whether or not you're good looking, until you've gotten to 10% body fat or lower.

Most men just have too much facial fat covering their masculine features, to have any clue.

Get lean & this changes.
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(A Thread)
Stubborn belly fat can be 'stubborn' for a variety of reasons.

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Let's get into this...
1. Your Calories

You may just be eating too much food.

If you're 160 pounds, yet you're averaging 2500 calories on most days while not doing any cardio, then it's just too much food.

There's nothing wrong with you, you just need to eat nutrient-dense, calorie-sparse foods.
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