Welcome to all the new members! So excited to have you. Please remember to make and intro post and post your questions/ interact others to gain points and unlock all of the free content!

Here’s what you get: -Starter Workout & meal plan -Instant Access to all of my paid content/guides -Access to weekly zoom fitness/nutrition/mindset trainings -Access to Me specifically for weekly zoom Q&A sessions (any and all questions are fair game) -Tight knit group to help hold you accountable every step of the way. If you want to level up and elevate your fitness and nutrition with me and a group of serious and committed guys, you can now join here! https://www.skool.com/evidence-based-results-school-8360/about

First of all... Why is sleep important? Well if you prioritize your fitness, physical health, or mental health/performance.... then sleep matters! When you sleep, not only do you physically repair your body's injuries, but your brain works on storing your memories and replenishing everything your body needs for the next day - including hormones! Hormones are a crucial part to how your body performs. Hormones control your physical gains, they control your hunger, your thirst, your overall energy, and so much more! Without proper sleep, your hormones will be completely out of wack. For most adults, 7-9 hours of sleep a night is optimal! I think I have sold you on why you need to sleep. Now here is how I programmed my body to go to bed early and wake up early every single night. Step 1: Go HARD during the day. -work your ass off. Work so hard your body is begging to be in bed by 9 pm. -When I was an NCAA gymnast trying to sleep early for 6am workouts, I told myself if I couldn't fall asleep within 5 minutes, then I didn't work hard enough today and I needed to go harder. EMPTY YOUR FREAKING TANKS! Step 2: Practice proper Sleep hygiene. This includes: -no caffeine past noon -avoid eating big meals right before bed -avoid blue light: buy blue light glasses or better yet, shut off all electronics at the bare minimum 30 minutes before bed (2 hours is better). Read a book instead of scroll on social media or watch tv. -lower your body temperature (via thermostat or shower before going to bed) Step 3: -Develop a ROUTINE! the more days in a row consecutively in a row, the easier it is for your body to naturally. wake up. I am at the point where my body is just up at 4 am without an alarm (as long as I go to bed between 9 and 10pm) -Don't change your routine on the weekends. Why throw off a good habit? -Of course life happens and you may not always be able to be in bed by 9. Even I cover sporting events that go until 10pm. If you were up at 4 am, you will be ready to sleep when you get home.

Happy Friday Kings! 👑 As we get into the weekend, I want to remind you that beach bodies are built in the winter!! Full steam ahead boys. We’re all going to be in the best shape ever this summer and can’t wait to see you all win. The work starts now if you haven’t already! 😤💪🏽💪🏽

What is everyone’s thoughts on diet sodas during a cut? How often should one have one? Is more than one a day terrible for health?