Mark Bell's Power Project - Khabib Thinks Your Recovery Sucks || MBPP Ep. 865

Episode Date: January 9, 2023

In this Podcast Episode, Mark Bell, Nsima Inyang, and Andrew Zaragoza discuss Khabib Nurmagomedov's thoughts on recovery and why sleep is so crucial. New Power Project Website: https://powerproject.live Join The Power Project Discord: https://discord.gg/yYzthQX5qN Subscribe to the new Power Project Clips Channel: https://youtube.com/channel/UC5Df31rlDXm0EJAcKsq1SUw Special perks for our listeners below! ➢https://hostagetape.com/powerproject Free shipping and free bedside tin! ➢https://thecoldplunge.com/ Code POWERPROJECT to save $150!! ➢Enlarging Pumps (This really works): https://bit.ly/powerproject1 Pumps explained: https://youtu.be/qPG9JXjlhpM ➢https://www.vivobarefoot.com/us/powerproject to save 15% off Vivo Barefoot shoes! ➢https://markbellslingshot.com/ Code POWERPROJECT10 for 10% off site wide including Within You supplements! ➢https://mindbullet.com/ Code POWERPROJECT for 20% off! ➢https://bubsnaturals.com Use code POWERPROJECT for 20% of your next order! ➢https://vuoriclothing.com/powerproject to automatically save 20% off your first order at Vuori! ➢https://www.eightsleep.com/powerproject to automatically save $150 off the Pod Pro at 8 Sleep! ➢https://marekhealth.com Use code POWERPROJECT10 for 10% off ALL LABS at Marek Health! Also check out the Power Project Panel: https://marekhealth.com/powerproject Use code POWERPROJECT for $101 off! ➢Piedmontese Beef: https://www.piedmontese.com/ Use Code POWER at checkout for 25% off your order plus FREE 2-Day Shipping on orders of $150 Follow Mark Bell's Power Project Podcast ➢ https://www.PowerProject.live ➢ https://lnk.to/PowerProjectPodcast ➢ Insta: https://www.instagram.com/markbellspowerproject ➢ YouTube: https://www.youtube.com/markbellspowerproject FOLLOW Mark Bell ➢ Instagram: https://www.instagram.com/marksmellybell ➢https://www.tiktok.com/@marksmellybell ➢ Facebook: https://www.facebook.com/MarkBellSuperTraining ➢ Twitter: https://twitter.com/marksmellybell Follow Nsima Inyang ➢ https://www.breakthebar.com/learn-more ➢YouTube: https://www.youtube.com/c/NsimaInyang ➢Instagram: https://www.instagram.com/nsimainyang/?hl=en ➢TikTok: https://www.tiktok.com/@nsimayinyang?lang=en  Follow Andrew Zaragoza on all platforms ➢ https://direct.me/iamandrewz #PowerProject #Podcast #MarkBell #FitnessPodcast #markbellspowerproject

You sent something our way this morning. I did. We've been talking a lot on this show about sleep, and I found what Khabib had to say about sleep to be really fascinating. Say his last name. Khabib Naga Nemenov. Khabib Naga Nemenov. I'm so happy that you said Naga.

I was just like, don't slip it, don't slip it. How do you say his name?'s nurmagomedov is it nurga it's nurga i thought it was nog say it again andrew that was perfect khabib nurmagomedov do have you been reciting that? Because usually with shit like this... I know, I'm pretty bad. I've never once read his name at all. It's just lots of UFC. You hear Joe Rogan say his name a bunch of times, and then you hear somebody pronounce it incorrectly.

It's like, oh wait, I think it's this way. He deserves for people to at least try to say his name. Because he's such a badass. Regarded as one of the greatest of all time let's watch this this is recovery a lot of people don't understand what is this recovery a lot of people call it like massage straight like supplements like for me recovery sleep most important things between trainings like at least two three hours all my life i was like date time i was sleeping from maybe 11 to 1 maybe 12 to 2 maybe 2 to 4 between trainings you have to sleep because

you train so hard morning two hour and night you have to train two and a half you need rest you have to rest what is you know i heard uh i heard the whole thing of this entire interview and just the way he talks it's just something special to listen to him because there's no fanfare behind him talking about what he does he's like I'd wrestle straight for an hour

and a half and then I'd sleep and then I would do exercise and then lift weights and then i and then i would do exercise and then lift weights and then run and then wrestle yeah you know he just he's just laying out what yeah what he's doing and in between he's he's getting in all this sleep but he's not making it out like i'm a badass i train three times a day or anything like that but he just kept going back to sleep and we've talked about this so many times in this podcast the value of sleep, but the value

of recovery as well. And we're not trying to sell people on, you know, being a big wimp about your workouts and not working out and all this kind of stuff, but you're only as good as your recovery. So the way that you train is massively important and you need some sort of plan. And if you're not getting your sleep in, that is going to be detrimental to every single thing that you do. Every decision that you make, your fat loss goals, your muscle gaining goals, your strength goals, they will all be compromised. Even your business goals, even your relationship goals, they will all be compromised by not getting enough sleep in. For powerlifting, your whole body needs to work together to be able to lift a potentially heavy load up and down, right?

So everything needs to fire the way it does. And if you're underslept, you're not going to be able to perform as strong. You have a higher likelihood of getting yourself injured. With something like jujitsu, with all the various types of movements you're getting your body into and you're fighting somebody else,

if you're not well-rested, Khabib is a fighter, right? If he's not well-rested, it's going to make a difference on his performance. And I guess one of the reasons why we talk so much about this is because some people still kind of discount the importance of sleep. Because there are a lot, don't get me wrong, there are a lot of things that can help you recover. Your nutrition's a big deal. There's hydration's a huge deal, as you were texting back and forth about the amount of weight that you can lose on a run and that I can lose in jujitsu. But above everything, the thing that's going to help, the one thing at the top that's going to have an impact on all these other things, the way you stick to your nutrition, the way your hormones function,

the way you perform in the gym or on the mats, the way your mood is with other people, it's going to be by optimizing your fucking sleep. Is that where you would start with somebody? Like someone comes to you and they're, I don't know, they're 50 pounds overweight and they're thinking about getting into jujitsu and they're thinking about like lifting some weights and stuff like that. Is that kind of where you'd start? When I was coaching people, that the, one of the biggest things was I would, I would ask them, what's your sleep routine right now? How much sleep are you getting per night? Are you able to be consistent with your sleep? Because my job as a coach was easier when somebody's actually getting consistent sleep

because they have a higher likelihood of being able to stick to their diet. They're not as stressed. Things move, like as far as fat loss and weight loss, even what you see on the scale every single morning is more consistent when a person has a good night rest like you probably notice it and i know i notice it too if i'd manage to not get a good night rest i wake up a bit heavier when you have a good night rest you actually kind of wake

up with a low you wake up looking leaner feeling good like it's it's the that's why we spend so much time all of us here optimizing it i noticed that big time when I was doing my bodybuilding show. I swear to God, I would wake up three or four pounds, three or four pounds, kind of a lot when you're starting to get into that body fat level that you would be to get on stage. And I'd go, holy shit, man, like I'm fucking really lean right now. This is wild. And then the next day, you know, my sleep might be compromised. Sleep could be compromised sometimes.

So these are all things to keep in mind. Like if sleep is at the top, which I agree, I think sleep is at the top. I don't think there really is reason to really debate much more on that. I guess we can go back and forth on sleep and food, but they're both massively important. But if sleep is so important, then we have to think about what are things that potentially compromise sleep. So there's these things that we might want to do that we might want to consider to have better workouts at 6 p.m. or 7 p.m. Like have a pre-workout or have coffee or caffeine before you train. But also the kind of training that you do.

Like if you do like kind of a powerlifting style workout at like 8 p.m., like good luck trying to be, good luck trying to fall asleep at 11 or 12. It might be really hard because your whole body's amped up even without the caffeine. Is that something you used to experience? Oh yeah. Just the fact that you lit that central nervous system on fire. You know, you know, when you go to drive home from a strength training workout, you're all shaky, you know, your body's all shaky. Much the way someone would get shaky if they were on TV for the first time and they were trying to say something, like you see people on Shark Tank sometimes do that, their whole body is trembling. You get a similar tremble just from handling max weights for the day. So you don't want to rev your

body up, you know, right before you go to sleep. So you might have to think of different things. You might have to change your schedule around a little bit. If you are going to work out later in the day, you're going to have to probably try to figure out how to do so without such a powerful stimulant. How about the lights in your guys' houses? Because I know like you have some of those red light bulbs, but what we try to do is we try to minimize the amount of overhead light in the house when it gets later and later. So we do have a little lamp on the side that we'll put on when it gets closer to nighttime. We do use blue blockers, and there's a bunch of different companies that have those. So you guys can go check those out.

But I do notice we'll you know, we'll make sure to get an evening walk. So we get evening sun, right. To help us wind down. Um, and then when we get back in the house, my girl and I will put on our blue blockers and we'll minimize the amount of light that's in the house because we notice we start to feel tired more. One of the biggest things. And one of the habits that like, I've still fallen into this every now and then is like, if you're working or if you're on a phone or on a laptop, you're staring at this screen before you go to bed. It does make a difference on your sleep quality and it makes a difference on how fast you sleep. So that's one thing that you can do before you go to bed that can help you sleep better.

For me, light wise, I have been doing this for years just because a lot of bright light just kind of annoys me. It's always annoyed me. It doesn't matter what time of day it is. It just kind of bugs me having big fluorescent lights on. It's kind of annoying. So I always use indirect light. So I may turn on, let's say, a light that's actually in the bathroom bathroom like where the toilet is but i might actually be at the sink uh in my bathroom because i get plenty of light i can see everything and uh it took my

wife a long time to adapt to that because she just i don't know she just is used to just putting on the regular lights but we we both now do that often where we'll put on a light that's kind of in a different room but lights up the other room just enough to where you can see just fine. So that's kind of the way that we handle it. And at night, especially in the kitchen, we have very bright lights in our kitchen that are like almost like movie lights for some reason. I don't know why it's like that. But I shut those down and I have like these other lights that are much – they're set like a lot lower and they're just not nearly as bright. And so those will be on almost all the time just so you can see so you're not like bumping into shit.

Yeah. Yeah. In our living room, we have one of those salt rock lamps. So it's like super orange. And so like that's like the main light in there. But every other light fixture is either super dark red or um like a very dark amber-ish color um and it's funny so like on christmas my parents stayed the night and they're like this is weird you know all your lights are red and orange like this is awkward

but then i think my dad went to the bathroom and he was like holy like you know he's like the bathroom lights are so bright i'm like no they're not it's just you got comfortable under all these other lights and so he ended up really liking it so he wants to kind of convert all his lights over to like the same colors because yeah as soon as the sun goes down we don't we try not to have like the kitchen lights on because those are very fluorescent bright color or bright uh blue light uh lights and the thing that i've never i don't know i've i've always disliked them as well mark but like i can hear how loud they are it's really uncomfortable for me um when some mornings here at st one of the craziest things is i would just lay down on the turf look up and i would hear all the fluorescent lights beaming and screaming at me

like this is fucking wild yeah but um yeah so we just try to keep all of those uh big bright lights off at seven usually and that goes with the tv as well because the tv is one big gigantic blue light that just fucking is like burning your eyes it's crazy yeah perfect family how's it going now we've been talking about taping your mouth shut when you're asleep forever we used to use this really cheap 3m micropore tape but we've partnered with hostage tape because it is the most comfortable mouth tape on the market even if you have facial hair like myself and my friend andrew over here if you snore you have sleep apnea you literally are breathing through your mouth when you sleep oh you need to use hostage tape andrew how can they get

it you guys gotta head over to hostage tape.com, how can they get it? You guys got to head over to hostagetape.com slash powerproject. When you guys go there, you'll receive free shipping plus a free really freaking cool bedside tin to put all the hostage tapes in. Again, that's at hostagetape.com slash powerproject. Links to them down in the description as well as the podcast show notes. I think it's great to teach the family and teach whoever you're with, your significant other, that you value sleep as well. And I don't think any of this stuff you've got to get crazy strict with or be a total lunatic about, but make adjustments wherever you can and make them wherever appropriate.

My wife and I go to bed not the same exact time every night, but almost. Does she go to bed a little bit before you? She'll get ready for bed. I don't know. She's like a whole fucking routine going on i don't know how she's doing it takes me like eight seconds i like brush my teeth i brush one tooth and i go to bed yeah i go to bed pretty uh pretty easily but um you know i've been married for a long time and i it's wherever you get an opportunity to do shit together, I think it's important. You know, so, you know, she's going to bed and I don't really feel like it. I'll usually just go with her.

She'll lay down and she'll read a lot of times and that's kind of how she'll fall asleep. But I just kind of lay there and I just I fall asleep very easily. And part of the reason I fall asleep very easily is because I'm so active during the day. We were just talking about that. I mean, one thing that can help everyone who's listening, you probably understand now exercise is good. You know, it feels good. You like it, whatever, if it's running, jujitsu, lifting, whatever. But do something during the day so that when it comes time to go to sleep, your body actually is like, okay, I can rest because I can personally say some of the days that like I didn't sleep that well were the days that i barely used my body

and it could be as easy as i mean something like finding a sauna if you don't exercise if i don't exercise on a day which is rare but if i don't do anything if i can at least find a sauna to go sit in they have these like commercial gyms you don't need to go to a bathhouse fuck that'll get your heart rate up with you just sitting around you You have to drink water to hydrate yourself. And then when you go to, when you go try to go to bed, fuck, you're out. A hot tub or, or, or just getting into a tub that's, you know, filled with warm water or taking a shower. You know, I've always found a shower to be really, I was super tired last night.

I did not want to take a shower, but I needed one. So I was like, was like i stumbled into the shower but it helped a lot you know i slept you know great so and then i had an amazing run this morning it makes a big difference i think if you miss a little bit of sleep here and there and you your patterns get a little screwed up it's probably not that big of deal it's probably not that huge of a thing but if you start only getting like four hours of sleep and then you get six and then you get four and then you get like seven and then you get four. Like it's just going to throw you way off. It's going to be difficult to function properly with that kind of ratio.

All right. So for both of you guys, how – because I mean I used to snore too. Mouth tape has helped with that. I breathe through my nose when I sleep. I notice the difference when I'm not breathing through my nose when i'm sleeping versus when i'm am um so that's why mouth tape has been a big thing for us we i used to use three of my report tape on amazon since it was super cheap um but we use hostage tape now because it stays on your face even if you have a beard so i know like you have had to do multiple things to help with snoring but what are

so and and you too what are some of the things that both of you guys have noticed that has minimized snoring um yeah yeah well i can tell you it's right out the gate so like i last night i you know so yesterday worked out uh 6 a.m um back and forth between um a late Christmas at my parents' house and then my wife's birthday. So we were moving and shaking all day long. There's always something going on. So by the time I actually got to bed, I don't even remember going to sleep because I passed out so fast. So I passed out with the nasal strip on, forgot the mouth tape. And sure enough, I woke up with my mouth dry because when I'm really tired and that's when the snoring comes out really bad, my wife was like, I couldn't get any sleep.

So she had to get out of the bed, which is like the worst feeling ever to wake up and your partner's not there. It's like, fuck. So I didn't wear the mouth tape last night. Typically I will wear it. Um, I'm trying to think, yeah, think. Yeah, I don't not wear it. I have to wear it every single night. When I was doing the 3M tape, it would stay on for the most part, but on the edges where the beard comes in, it would fall off. And then in the morning when I'd peel it off, I've always felt like a little bit of my fucking lip went with it

because my lips would be so jacked up. So I use the nasal strips, and then I use the hostage tape, and then I also have a – what's it called? Air humidifier? No, the clarifier. I forgot what the hell it's called. Oh, my gosh. Something to clean up the air because every time I'd walk into my bedroom because it's close to – Humidifier?

No, no, no. It's a purifier. Whenever I'd walk into the bedroom, my nose would get stuffed up really quickly. I'm like, dude, why is it only in this room? And I think it has something to do with my back door, you know, with the house back door being, you know, kind of old. So like air would just get in real easily. So outside allergens would be inside the bedroom. And so like I had to get that purifier. And when I got that, that definitely helped the snoring for sure. And the sleep has gotten much better, but it took a long time of kind of tinkering with things and figuring it out.

And then of course, lately it's been like, okay, why am I breathing so hard, you know, to fall asleep? Like it doesn't make sense. So calming myself and like kind of telling myself, Hey, like don't breathe so hard. And that has helped the snoring as well hostage shape is where it's at man it's amazing i saw the other day andy frisella uh shouted it out on his story on instagram it's just a matter of time more and more people are going to find out about it so it's an amazing product it's inexpensive it's an easy thing to do. It's not hard to adapt to. At least it wasn't for me. Maybe some people, maybe if they do have a stuffy nose or something or smaller nostrils or something, they might find it more difficult. You can also put on, you know, the nose

strips so you can breathe a little bit better. I think it's breathe right strips, right? Yeah. Breathe right strips. Yeah. Something like that might allow you to breathe in and out of your nose a little bit easier. But a couple other things I've found that have really helped my sleep is, one, I think you should try to figure out some sort of way to have distance from your phone. Whether your phone is physically out of your room or not, I mean, maybe that's what you have to do because maybe you need really strict rules. But for me, my phone is too far away for me to get to. I put it on airplane mode on most days around 9 p.m. And then so I just don't have any, there's nothing,

there's no one that can contact me that has anything. There's like, I don't know, I don't think anything's all that important. I'm with my family and I'm going to hear stuff from them. They're in my house. So I kind of block out the outside world. But getting some distance from the phone, I hear people have a lot of different things in terms of how much time before you go to bed and stuff like that. And I don't always adhere to that rule, but I would say I probably shut it down at least a half an hour before I get ready for bed. I don't think the scrolling and like, I mean, just think about it.

Like it's a lot to take in, right? Even if you have the sound off and you're scrolling, it's just a lot. Like imagine, I don't know, just imagine you're flipping through the channels that fast on your TV. You'd be like, and you're sitting there and like,da-da-da-da-da-da-da-da-da-da-da-da. And you're sitting there and you're fucking just getting overstimulated. So I think there should be some distance between the time you go to bed and the last time that you look at your phone. That is something to investigate. That is something to work on and maybe do a little bit better with.

But I also think that you have to put your phone away. These things are too powerful. It's too easy. I mean, you know, if somebody said, hey, I want you to run for the next three hours, you'd be like, oh my God, I'm not even sure if I can do that. But someone's like, hey, I want you to spend the next three hours on your phone. It would be easy to burn through three hours. You'd be like, oh my God, three hours went by and you were just doing nothing, just sitting there flipping through and just entertaining yourself. But you don't want to be doing that before you go to bed

because I think it races you too much. And other thing that I forgot to mention was before I put the mouth tape on, if I have a day where I was kind of ramped up and I maybe did a lot for the day, you would think that that would make me tired, but sometimes it actually gives me more energy and I feel really good about what I lot for the day, you would think that that would make me tired, but sometimes it actually gives me more energy and I feel really good about what I did for the day

and I'm excited and I'm excited for tomorrow. I'm all pumped up. When that happens, I'll actually just lay in bed. Sometimes I'll just go to bed a little bit later. That's been helpful too, just to chill and be like, all right, well, it's 10.30. I'm getting to bed a little bit later tonight. Not a huge deal.

But box breathing, just four seconds, breathe four seconds out, four seconds in, maybe you hold for four seconds. There's a bunch of different ways to do it. I don't think you need to get too scientific with it, but it's just been really, really useful for me to get some sort of a certain amount of time where you're some sort of a certain amount of time where you're breathing out, a certain amount of time where you're breathing in, a certain amount of time where you hold and keep going back and forth and try like three sets of that. And you'll probably find yourself just feeling almost like decompressed and it's much easier to fall asleep from there. To add on to that breathing thing, what I do is, cause like I learned this all from

Andrew Huberman, but he mentioned that when you breathe out your heart rate slows down when you're exhaling so when you actually have longer exhales your you'll your heart rate will drop a little bit more so what i try to do once i hit the bed is i and this can fuck with some people because then when you're focusing on one thing you might focus a little bit too deep but i just make sure that i just have longer exhales than usual so i breathe breathe in and I have a long exhale, breathe in, long exhale. And then before I know it, I'm out. I remember Aaron Alexander did that on his Instagram. He did?

And it was, I want to say it was like an eight second out. So it was like four seconds breathing in. I think it was like about a four second hold and then like an eight second on the way out. And then I think you try to hold again for like four seconds. That completely changes like your brain, your mind, like everything just feels, it's interesting. It's just interesting what some breathing can do for you. And you hone in on that breathing before you go to bed. And I think you'll find it will help you go to sleep i like that idea of focusing on a little bit more on the exhale and then along with that um obviously temperature of the room makes a difference for some before most everybody it's

usually better to sleep in a cooler room people have talked about trying to set the thermostat at like 68 degrees so you can do that um but if you have the ability we like our mattresses the eight sleep mattress that we have uh it's temperature-controlled, so it tracks your heart rate and all that shit. But you can have your mattress set really cool, so when you get on your bed, it's cold. It's unbelievable. And it kind of makes us a bit spoiled because I know that when I do – like I'm about to travel at the end of the month to go compete. I'm going to sleep in a hotel bed. And when I sleep in other places, I'll still be able to sleep and I'll still be able to be decent.

But it's just not as good as when I'm sleeping at home. You know what I mean? The match makes a difference. What would Khabib think about it? He'd think I'm a pussy. What is this recovery? He'd be like, you don't sleep in the snow? You don't sleep on the ground?

You don't sleep on the bedrock? You American pussy. Sucker. Sucker pussy American. That's what he would say. He would say that. That's a lot. He's got a lot of commentary on it.

What you said about the phones, like a half an hour before bed, that sounds so reasonable. But we are kind of addicted to that damn phone and i'm guilty of it as well yeah i think some people would say even much longer like two hours yeah just fucking do do the best you can something yeah um i think the same thing with food too i think it's important to be a little cautious with uh how full you're getting you know as it's getting closer and closer to your bedtime. I mean, you might find that some days it doesn't matter as much depending on what you ate. And maybe on other days it depends more, but I've known for myself, not feeling like hungry, like feeling hungry sucks and being in like a caloric deficit and bodybuilding and stuff

that can, that can have a negative impact on your sleep, but overeating can make you feel tired and make you feel calm, but what you'll notice is that your heart rate is higher when you're sleeping, when you're going to sleep full. So if you can, two to four hours would be kind of recommended, but it's not always easy to do. No. I notice that difference all the time. If there's ever a night that I have to eat like an hour before bed or something, I always have a higher heart rate while I'm sleeping. And my sleep quality isn't nearly as good. Sometimes I'll wake up in the middle of the night. I'm just a bit hotter than I usually am.

Way hotter, yeah. Yeah. So I try to keep that food. Fart and everything. Yep, yep, yep. So I try to keep that food away from bedtime. Along with that, one thing that I've been trying to do too is just making sure I drink more water in general. But I do drink quite a bit

of water before I go to bed. And I'll make sure like if I knew during the day I didn't get as much electrolytes, I'll have some electrolytes before I sleep. Now, because of mouth taping and then breathe through my nose and all that shit when I sleep, I don't usually wake up to use the bathroom, but I do notice that I do sleep better when I'm well hydrated before bed. So if you can do that during the day, that's a good thing. I don't know if there's research behind it, but I notice a difference. I have heard people say some salt or electrolytes before bed, not necessarily like right before bed,

but it could be something that can kind of help you hold on to the nutrients that you just took in, the liquid that you just took in. So if you're drinking water at night because you're thirsty, like a lot of times that happens. The day plows right past you and you're like, I didn't drink enough water today. And now you're downing water. Well, if you only drink regular water, maybe you'll find yourself waking up a bunch. Yeah. Stan Efferding said, right, it was like a thousand milligrams of sodium before bed.

Yeah, I think so. Really? Yeah. Sick. There we go. We've already been in the practice. There you go. Where else can people go to find out a lot more about sleep and SEMA?

Because you've been on this for a while. Where else? You mean other resources? Yeah. What are some good resources? Matthew Walker literally has a whole podcast where he dedicates multiple episodes talking about sleep and alcohol, sleep and THC, sleep and X, sleep and all these things. I don't know if he's still doing that podcast consistently, but his podcast has a bunch of episodes dedicated to that.

He has a whole book on it. He has a whole – his book is fucking good. His book is fucking amazing on it. I know Sean – Hooberman talks about it a lot. Hooberman talks about it a lot. Our boy Sean Stevenson, he has a whole book on sleep too. It's not on our bookshelf here, but it was pretty good.

But yeah, those guys talk about it quite a bit. And it all makes sense. Like when it comes to alcohol and sleep, it's a tough one because people love their beer. And for some people, they're like, oh yeah, it helps me feel tired, right? But your sleep quality gets fucked. So if you're really thinking about recovery recovery you want to be careful with that but i think another place an easy place where people can get a benefit is what they do when they wake up right i know i've had a habit in the past of not always getting outside and seeing the sun when i wake up

but you have these uh and learned this from hooberman but you have these uh triggers from nature to reset your circadian rhythm and one of those triggers is even if it's overcast getting your eyes in the sun this is something that you and you have been doing naturally forever so it's part of your routine but i know that some people like you know you'll get up and you'll just do things in the house for a few hours right right and you won't see sun for a good amount of time that could That could be one thing that's free. Just go outside, get some sun. That could set you up to have sleep, good sleep in the evening. So you should take your time to do that if you can. Yeah. Seems to be a

relationship between a lot of the hormones in your body, melatonin, adenosine, and so forth. And like they'll shift one way or the other in accordance to like what you're doing. And it will try to, I think what it's trying to do is trying to like map your energy for the day. And if you don't get an opportunity to see the sun in the morning, I think that maybe your body still thinks that you're, I don't know, half asleep maybe. So I think it's important to get outside as soon as possible. I also think it's a good idea to like have some habits that you do daily you know so like go outside every morning it's like are you really just gonna only go outside or you're more more likely to go outside maybe go on like a little bit of a walk or maybe stretch a little bit or drink your coffee outside and and maybe talk to your

significant other or something those are are all great, beautiful things. When I'm running in the morning, it's such a weird thing because I, you know, you see a lot of people. There's a lot of people out walking as well. And I'm thinking, like, this is so cool. Like, these people, like, understand, like, what a cool opportunity it is that, like, all this is out here every day for free that we can go get. it is that like all this is out here every day for free that we can go get. There's a lot of people that are still, you know, a lot of people still sleeping in at the same time. So there's a lot of people that maybe aren't aware of, I mean, you get so much power just

from the sun. Really simple act, really simple thing to pick up. Yeah. How do you guys handle caffeine first thing in the morning or at least early in the morning? caffeine first thing in the morning or at least early in the morning? I'll personally just drink some coffee about 30, 40 minutes after I've been awake because I don't think it makes any sense to drink coffee like when you're still like groggy, I guess. And I ended up having like the discipline of I'm getting into my cold plunge more. It's not always first thing in the morning, but a lot of times it is.

And, uh, when I do the cold plunge, I'm, I mean, a cup of coffee is like, it just doesn't do anything in comparison to what the cold plunge does. So that's kind of what I found personally, but yeah, about a half hour after I've been awake. You know, kind of off of what you just mentioned right there, one thing that I've been doing now, just because the cold plunge is like, there's a journey to the cold plunge. So since the bathroom shower's right there by my bed,

literally, I get up, I just turn the water cold and just stand there for 30 seconds because that jolts me right up. And it's right there, so I don't really need to think. I'm already naked. So all I have to do is take 10 steps, flip, walk in, and I'm good. Because the cold plunge, there's still a – you can – that could be something you end up doing an hour after you get out of bed. You know what I mean?

So instead – I try to get in there tired because I'm like i don't want to think about it get in and i'm like holy fuck this is cold yeah but it's like after i'm already in you know yeah and i'll still hit the cold punch but i like doing that in the shower first because if it's a day that i just didn't hit the cold plunge i at least got that cold water from the shower real quick um but i do love doing that fucking cold plunge that shit shit, it hits you more than coffee. It's just powerful. Powerful. Yeah.

I will wait an hour before I wake up nowadays. Again, because of what I got that from Hooberman. I will wait an hour after to get that caffeine in. Yeah. Yeah. I'll usually, I mean, it's not the very first thing I do, but it's up there. It's within the first, I don't know, 20 minutes of getting up. very first thing I do, but it's, it's up there. It's within the first, I don't know, 20 minutes of getting up because once I, you know, drink a little bit of caffeine, it's straight to the

bathroom to empty out my bowels and then it's straight to jujitsu. So I don't have much time in the mornings to like, you know, wake up and out like, cause within an hour I got to be there. So it's like, I kind of need to speed things up. But yeah, cause I had heard Huberman or you had mentioned Huberman talking about like, I think it was like optimal to be like 90 minutes after you wake up yeah so you don't have a midday crash yeah but it's like for some people you know it's like shit you gotta just get in where you can but the make sure you get the other things that were mentioned on today's podcast in line with your day your sleep is just like a reset button on on what you learned for the day at least it should be if you had good quality sleep.

It will help clear out amyloid plaque, which can help you to hopefully stay away from Alzheimer's and dementia, which is something that just is plaguing more and more and more people all the time. There's not a lot of direct links to how to avoid that. It does appear that if you take care of your body and you are doing some fitness and you're staying in shape, that you can avoid it a little bit. But it appears that there is a pretty big link between that and just not sleeping well. So it's just something to think about. If you don't have a routine or a schedule is massively important. It's something that hopefully your parents tried to do with you when you were young to teach you, Hey, it lights out at X time. And Andrew,

I'm sure with a toddler, you guys have worked on the routine a lot and you and Stephanie probably communicate all the time. Hey, we need to do this with Aurelius or like, yeah, it seemed like this worked better. And you're shuffling through all the time to get them on a schedule. So people, even as an adult, you kind of need a schedule. We've talked before about trying to get to bed at a similar time and waking up at a similar time every day, being super effective and being able to help your sleep a lot. Again, we know that life happens. You're going to have some days where you don't want to go to bed until 1130. Like it just happens that way sometimes. But how is it with the little guy? It's so funny because we can, especially since the rain has been a lot more consistent this past

couple of weeks, I'm just like, dude, dude what's going on like he is freaking out at like 10 p.m every night like he's he doesn't want to stay asleep like this is bullshit and so in my head i started thinking like what's going on here all right the tv's on way too late like that needs to be shut off like an hour before it actually is so it's now off at seven even though he gets upset but i'm like okay if we give into, we're not giving into him for him. We're giving into him because we just don't want to hear him cry and shit, you know? So what I think is. He doesn't know what's best for the household. Yes.

He's fucking two. Yeah. Yeah. So, yeah, that, that, what I was getting at is like, we, we can see what's going on with him and like, okay, we need to figure out why this is happening. Okay. I think it's this. So let's try this. And it's like, oh, okay we need to figure out why this is happening okay i think it's this so let's try this and it's like okay that's kind of working like okay so we're kind of getting better with it um so that's that's like the the biggest change that we've done recently is just like everything's kind of like the the lights would all change but now it's like

the the tv needs to be off way sooner um anything that's just to have him overstimulated needs to go away completely. Like he discovered the phone this past weekend or this past week. And it's like, fuck, like I wanted that to be away from him for as long as possible. He's not, he's about to be two and he's already like, no, I want to do the thing with the screen. I'm like, fuck. So he's freaking out about that. So that needs to go away as well. But it's funny. We can, as parents look at him and be like, oh, this isn't working working we need to change it but for ourselves we don't do the same thing you know we don't say oh man my sleep is shit oh he's irritable because he ate way too much ice cream my sleep is shit but i still need to watch this

last episode you know whatever it may be we can like lie to ourselves because like we're the parent so we're gonna do it the way because this is our life, our decision. But for him, we're just like, nope, that's not working. We need to change it. And so we change it right away. But most of us will not do that for ourselves. So yeah, trying to get in that rhythm and that schedule has been a challenge because we are being more reactionary because we're waiting for something to happen and then be like, oh, we need to address this instead of kind of being the opposite. I'm like that with his food.

I'm still very protective of what he eats and that's been going really well. The family's kind of understanding like, oh, okay, like your kids are gonna have chips or whatever and like mine's not. You know, so then it's just like everyone understands that now, which is really cool. Power Project family, hope you're having a good day.

Now we've partnered with Eight Sleep Mattresses because it's made a big difference for our recovery and everything that we do. Me personally, I sleep really hot, so I used to wake up in a puddle of sweat. But now, since the mattress changes its temperature through the night, I sleep like a baby. Andrew, how can they learn more? Yes, you guys got to head over to eightsleep.com slash powerproject. And when you guys go there, you'll automatically receive $150 off of your order. Links to them down in the description as well as the podcast show notes. I have a question for both of you guys.

Have you guys noticed any type of difference? Because I know Andrew, jiu-jitsu is a new thing for you. But it's like a consistent cardiovascular exercise that you're now doing. And I know you used to do maybe Stairmaster and stuff. But also you, Mark, with running. Have you guys noticed any, like has your heart rate decreased when you're now doing and you i know you used to do maybe a stair master and stuff but also you mark with running have you guys noticed any uh like has your heart rate decreased when you're asleep like you're sleeping your resting heart rate has that gone down um with all the new things you're doing or is it at the same place i haven't tracked or looked at it uh personally but i i sleep way better um having more activity activity and working on like endurance training.

Yeah. I couldn't tell you if it's gotten better or worse, but what I can say is like, you know, after a good night of sleep, like I can, I have like very defined visual abs now in comparison to when I wasn't doing jujitsu. So I know that's like a way different thing, but that's the first thing I noticed was like, oh shit, I'm not even trying. I'm actually trying to eat more food to keep the energy level up. And it's like, oh, well, now I weigh six pounds less and I feel fuller, but I look better now. It's just crazy. So that's the only thing I've noticed. The reason I ask you that is because I noticed that for myself in terms of having a lower resting heart rate when sleeping and during the day because of all the cardiovascular work done. And I mean, I've heard that from other people too, right? So what I'm saying is I think it could be a benefit to people. From that last episode we did, a lot of you guys commented that you're interested in starting jujitsu.

Which is great. So, you know, start jujitsu. It's a great cardio stuff that could be beneficial for your sleep over time. And it's a great practice, but whether it's jujitsu, whether it's running, whether it's doing some type of cardio that gets your heart rate up outside of lifting or adding some kind of cardio aspect to your lifting and increasing your fitness and increasing your cardiovascular fitness, that could definitely be something that helps you sleep. Because if you're just only, if you only lift and you don't do anything that gets your heart rate up, a lot of lifters do have higher heart rates. A lot of them are typically amped up and that could be biting you in the ass as far as your

sleep and recovery is concerned. I think a really simple thing, you can try this one time a week. It'll only take you three minutes. Go hard on something for three minutes. Go hard on the assault take you three minutes. Go hard on something for three minutes. Go hard on the assault bike for three minutes straight. I mean, pace yourself because you know you're doing three minutes or a rower or a skier, whatever you, or just even walking on a pretty good incline on a treadmill. You could also go outside and run kind of hard for three minutes but uh you would need to be

fit to do that because you could hurt yourself very easily but um that is something that i did like a while back and it was it was really useful for me uh before i ever even started to really mess around with running i just think there's something to like breathing heavy um that really encourages you to breathe differently. Uh, when you're sleeping, maybe it's just the act of being more fit. Maybe it just keeps your heart rate a little lower. Um, last point, um, unless you guys have a couple other things to add is let's not forget about the alarm. You know, we're, we're, we're a bunch of lazy lumps and, uh, we don't have a real job, so we don't necessarily, uh, need the alarm need the alarm. But maybe there's people that have a particular place to be in the morning and they have important shit to do.

We don't have important shit to do. We're a bunch of bums. We recognize that. But I would advise you to, in the best way that you can, try to distance yourself from having an alarm clock in the morning. I've never been a big fan of it. in the morning. I've never been a big fan of it. And I've always been kind of fortunate enough to kind of wake up on time for whatever the hell it is I'm supposed to be doing. But if you are going to set some sort of time, I would set a time to start to get yourself ready for bed. Yes.

So that could be like for me sometimes, I used to, I don't set it anymore, but I actually get back to it because everyone can improve from having a good schedule um for me it would be like at 8 8 8 p.m and a lot of people like you're in bed at 8 p.m like no i'm not actually in bed at 8 p.m but it just means like get your shit together bro and like start getting ready for bed and start getting yourself facing uh the other direction for the next day. And that's something that usually actually happens right when I get home from here each day, which is usually around 3 or 4 p.m. I'll take a shower, which that gets me heading in the other direction for the next day. I'll eat some food.

Once I eat some food, I'll lay out some clothes. And then I'm already halfway heading into the next day, and I've always felt that that gave me an advantage. But also having that alarm later in the evening. Just, I don't know, there's always stuff you got to do before you go to bed. Maybe you got dishes to do or you got chores or you need to bang your wife or whatever it might be. You know, get that shit done and get that shit arranged so that you can be in bed at a reasonable hour that allows you a seven or eight or nine hour time slot. If you do that, you don't need an alarm.

Your hands are kind of ashy, Doug. Use a little bit of that. Yeah, why are they so ashy today? Yeah, just rub that in. I noticed my knuckles were screaming for it, so that's getting on. That's exactly it. I don't think – no one needs an alarm if they get to sleep on time. I know we all have our different – some of y'all have families, some of y'all have babies.

It gets difficult, but just if you do do that yo no waking up with no alarm shows that you got good sleep because you're waking up when your body's like i am rested now it's time to get up but when an alarm wakes you up dog shit that that that alarm is like it could be cutting you mid-sleep cycle right like literally it's not good for you like your heart nope those be kind of like scaring the fuck out of you it's alarming right so there we go yeah um the so like the iphone has the uh the focus or whatever it's called so like my phone the focus is bedtime at eight o'clock so it just it basically shuts down but doesn't shut down so like i don't get any more texts or any notifications of any kind starting at 8 p.m and the screen i

think at six turns completely orange um so those are the things that i have and then i still will use an alarm um but i i use a silent one um i use the we're totally fucking we're spoiled but i use the eight sleep uh vibrating fucking mattress setting whatever for my alarm clock which does happen to wake you up when you're not in a deep sleep cycle it'll actually wait till you're a little bit out of it or it will cut you off a little bit early because so you don't fall into another deep sleep so when i wake up i'm not like confused and i don't know where i am i know that like oh it's going off because it's time to to get up and you know start getting ready for jiu-jitsu because yeah y'all don't understand like that the

fucking eight sleep thing is so fucking wild because it'll start to slowly increase the temperature so that your core body temperature comes up i forgot when you wake up because that's what your body does so it helps you have a smoother end sleep cycle this shit yeah it's not hype yo and so like with with the alarm going up with the alarm going off i have it uh set to get as hot as possible yeah so that way if i hit snooze and i try to go back to sleep it's super uncomfortable which i have done before where it's like oh like it went off this morning and i wasn't supposed to go off this morning but it did and so i turned it off and i was like dude it's like, oh, like it went off this morning and I wasn't supposed to go off this morning, but it did. And so I turned it off and I was like, dude, it's fucking hot in here. Like I'm sweating, you know, I'm just trying to like chill out, but it wasn't happening. So that thing

is, yeah, that thing, that, that alarm by itself is worth it for me. Want to take us on out of here, Andrew? Sure thing. Make sure you guys stick around for Smiley's tip before we get out of here, but thank you for checking out today's episode. Drop some comments down below. Let us know what you guys think about today's conversation about sleep. Let us know if you guys are getting enough sleep or you're going to work on it or if you guys have been crushing it because you guys have been listening to this podcast. Make sure you hit that like button and subscribe. If you guys are not subscribed, PowerProject.Live for everything podcast related. Follow the podcast at MBPowerProject on Instagram, TikTok, and Twitter.

My Instagram, TikTok, and Twitter my Instagram TikTok and Twitter is at IamAndrewZ and Seema where you at? Discord's down below guys 2400 people in there people are going at it

so check it out at Seema Enning on Instagram and YouTube at SeemaYinYang on TikTok and Twitter Mark what would Khabib say to Hazma? to Hamza

Hamza Hamza Hamza oh shit you tackle him? yeah what do you say about sleep? Yeah, yeah.

Suka brat. You stupid. I don't want to actually. You know what? I'm not even going to go at it because some really bad shit was in my head. So I'm like, I'm going to get canceled.

I don't know. I know what he'd say. He'd just say he's an immature young man who needs to start getting more sleep. That's what Khabib would say to Hamza. Like a pretzel pretzel yeah yeah i'm at mark's millie bell and the tip for today is if you're having trouble going to sleep jerk off strength is never a weakness weakness never strength catch you guys later that's legit actually it works great yeah fap and nap