Dr. Ashley Lucas breaks down the 10-3-2-1-0 sleep routine: no caffeine 10 hours before bed, no food or alcohol 3 hours before, no phone 2 hours before, no work 1 hour before, and get sunlight within five minutes of waking. Better sleep supports weight loss.
I've been trying to lose weight for the past month, but I just can't. Are you sleeping? Not very well. That's the problem. Stress affects your hunger, your cravings, and how your body handles stress. I try to sleep, but I'm always tired. What do I do? Use the 10-32-10 FM. Okay, walk me through it. Step number one, 10 hours before bed. No more caffeine. So if you go to bed at 10pm, then around noon is your last bit of caffeine. Last cup of coffee. I'm gonna miss my afternoon coffee. Step number two, three hours before bed. No more food and no alcohol. Well, that explains why I wake up tired. Next step number three, two hours before bed. No more phone. Put your phone on a charger that's across the room and switch to a book or go take a warm shower across the room. Is brutal, but I get it. So step number four, one hour before bed. No more work. Your brain needs to be able to decompress. So you could write down tomorrow's to do list and just give your brain a break. Hmm. That might have something to do with my insomnia. What else? Step number five, the zero times hating snooze. Set one alarm, get up to it. Get bright sunlight in your eyes within five minutes upon waking. Wow. I'm trying this tonight. Who taught you this? I Learned it from Dr. Ashley. She teaches people how to lose weight and keep it off safely.
If I Was Over 50 & 30 Pounds Overweight, This Is Exactly What I'd Do to Burn Belly Fat
