[Beginnings & Breakthroughs] Getting Better Sleep and a Flatter Belly with Dr. Janice R. Love

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Welcome to beginnings and breakthroughs. I'm sorry. Super excited about our guest today. We just wrapped and I think you're going to really love her story. She is one busy woman. Dr. Janice Love. She she's the first lady coach. She helps coach wives of pastors and influencers and her husband's a pastor. She has a blended family of eight children, two grandchildren, a great granddaughter and and she also has, besides working full time, her own business too. So I think, you know, it's in the too busy everybody taking care of everybody else piece. We're going to show you how she's able to prioritize her self care and show up for herself so she can show up for everybody else. And she has a couple things she really wants to work on. She made great progress. She used both. She read miracle mindset early on and then she also did the Virgin diet. Now regularly uses my all in one paleo shake and collagen. And so I just had to make she had a great foundation. And there were a couple things that we're tweaking that I'm betting and we're focusing on one thing at a time. But I'm betting as you walk through these, you'll see some opportunities for you too to make some shifts. And they feel like subtle shifts, but they'll make a big difference, you know, like the big hinges or the little hinges swing the big doors. So that's what we're going to be talking about today and I look Forward to sharing Dr. Janice Love with you. We will be right back with her.

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Doctor Janice Love, I am super excited to work with you today.

Yay. I'm super excited to be here as well.

You know, I was really excited about your story because first of all, you are in a family where everybody has high blood pressure or diabetes and you are the one with like perfect blood pressure, great blood sugar, maintaining your health well. And you may not be able to inspire your family as much as we know it's hard to do that. But I'm sure you're inspiring loads of people around you. And so now you've done some of the work already with the virgin diet and getting that loaded smoothie in as a morning routine. So now we can coach you to the next step. So I'm excited about that. So a for what you've accomplished so far because it gives us easy things to build on. So tell me, if you could wave your magic wand and, you know, 10 years from now, look back and go, these are the things that have changed in my health over the last 10 years for the better, what would it be?

It would be having a flat belly and getting enough sleep. Those are the two things. If I feel like I can do those things, I will continue to be in perfect shape throughout the years.

Awesome. All right, well, first of all, for. For people who are listening, not watching, is it okay if I disclose your age?

Sure.

Because you look fabulous. I'm always looking at people around my age going, okay, you know how you're like, is, look at her. I'm like, okay, she looks 10 years younger than me. So 61 years old. You look amazing. And I know we were talking a little bit about, like, skin and body composition, so we're going to wrap all that in because it all actually fits in with the flat belly and the good sleep. And interestingly enough, if you are not sleeping well, it then impacts your belly fat because it's a source of stress on your body. It can raise fasting blood sugar, it makes you hungrier, you're not as. As energetic, makes it harder to work out. So it's like they chase each other.

Right? Right.

Along with stress. Currently. Are you sleeping well?

Some days. So if I have been able to get up on time in the morning and have a full day and stay away from too much caffeine and can have a little bit of peace of mind before I go to sleep, I'll get a good night's sleep. Or if it's a day I woke up super early and was just so tired that I got good sleep, then I am sleeping well. But when I find my patterns getting off, maybe I shift the time I go to bed or something like that, or I have a lot on my mind, then I'm not going to sleep very well. I'm going to take a while to go to sleep, and then I'm going to wake up at the middle of the night.

All right, well, let's stop that. Okay, that's it. There you go. That's my solutions. Just stop it now. So a couple questions there. First of all, are you tracking your sleep with either like a Oura ring, a Garmin, a Fitbit, an Apple watch?

No, I am not.

So I'm a big fan. I actually joke and say, I've got an Oura ring on. That's O U R A and I have an Apple watch on. And then I pick whichever one says I have the best sleep, which I kind of do. But I think it is super important with all of these things. And I'm going to talk about a couple things that you can be monitoring because as you know, what you monitor and measure, you can improve, right? And what I found very interesting, and one of my buddies is like, big. One of the, you know, founders of biohacking, Dave Asprey, and he kept saying, you know, my husband bought me a Kindle for a Christmas present one year and it completely messed up my sleep because now I'm looking at this, you know, thing before bed and shifting over and I could see it on my aura ring. My deep sleep got messed up. Shifting to blue blocker glasses. Those red glasses at night really helps. So I think the first thing to look at is if you know the triggers for you. Right. And you know, it sounds like you need to do some kind of calming thing at night. That could be. I will put on Dr. Joe Dispenza evening meditations or sleep meditations. You know, so finding that thing that can shift your brain so you're not bringing all your stuff with you because it's not like you're going to solve it at 3am Right, right.

I've tried several things in the past, so I've kind of perfected sleep. And to a certain extent, for instance, lights bother me. I got to have a cool room, gotta have the right sheets and right mattress. So I have perfected all of that.

Well, lights bother everybody. There's no one that lights work for. That's never an okay. It has to be pitch black. That's.

I know it. And I try to shut down all screens at a certain time so that I don't, I don't feel like I'm getting that blue light in. So it's really just once I get to the bed, I might read something like a nighttime devotional and then try to go to sleep from there. And I use a sound machine as well.

Okay. It's interesting. I was just reading something from a sleep expert. Gosh, I don't remember his name. Anyway, he's like one of the top guys in sleep in the world. He's from the UK and he was talking about sound machines and whether they work or not. And this just came up from us because we were at a hotel and it was like I went, well, what are we going to do to block out this noise? We didn't bring our earplugs. Turns out that what he said is, I don't think sound machines are really the answer because if you look back in our history, we would have been able to shut down all noise. And that's really what our sleep is supposed to do, is take us out of that. So he was, ixnay on the sound machine. It sounds like for you, a lot of it is how you get up in the morning and how you go to bed at night. So those early mornings, why are they happening? Can you control that?

Well, I am full time employee and then I am an entrepreneur as well. So I get a lot of my.

Entrepreneurial work and A grandma and a mom and a wife and. And plus. Plus, plus. Yes. Yes. Okay, so you've got a lot of things going on. Which means when you have a lot of things going on, it is even more important to prioritize your self care and show up for yourself first. Which especially as a woman is the hardest thing. We often forget to put ourselves on the to do list. But the reality is that unless you're prioritizing your sleep and your self care, all these things, the more things you have to do, the more you have to prioritize you before all those things. So how do we, since you've already said it messes you up when you get up early, how do we make that not happen? With the rare exception with the.

Well, what's early? Too early is waking up before the 5:15 that I have my alarm set for.

What time do you go to bed?

I get into bed by 10.

So you get into bed by 10 and that means are you waking up feeling rested?

Some mornings I do. It's according to if I, if something on my mind wakes me up, I, I feel rested.

But sometimes I'm already looking going, all right, unless you fall straight asleep, you are probably not getting enough sleep that you need in the first place.

That's right.

It was interesting. Something just showed up in my mailbox today and it was literally like the single most important thing you can do for metabolic health for anti aging. I always hate that term because anti aging means you're not here anymore. But for slowing down aging for metabolic health is sleep. So it may be taking a hard look at the schedule and going, all right, what could be delegated, deleted, automated. How do I make this so that I'm prioritizing more time for my sleep? Because I don't know how do you get up earlier than 5:15am and you're not even in the normal circadian rhythm there. So I think that's one first to take a hard look at because it will impact everything else. So that's number one.

Okay.

And then tracking it. And here's the biggest thing. If you start to track it either with an Oura ring or Garmin or Fitbit or Apple Watch, just use one, monitor your quality sleep and especially your REM and deep sleep and just start to see and then really track what's impacting you and how to remove those things and just. And I always like people to focus on one thing at a time. Like we're going to talk about a couple things today, but pick one. And if I had to pick the priority here. Obviously, sleep's gonna be the priority. The non negotiable. Right. Even when you're, you know, like, I've just been traveling a lot to different countries and changing time zones. And I just set it up so that I have the time to sleep and make up for it so that I'm not in trouble. And so you just. You have to do that. And I know you've got a lot of stuff going on. To me, all that says is you really have to do that. Right. I'm guessing you're the CEO of your household, besides just your job and your business and your kids and grandkids.

Well, my hubby pastors a church, so he has quite a schedule too, but I'm not. Has to stay on a pretty consistent schedule.

So you are the one with the CEO of the house.

Yes.

So again, look for where you might be able to get some help. You know, I realized kind of 10 years ago, I went, wait a minute. I didn't ever want to be Superwoman. Like, maybe some women growing up were looking at all those, you know, superhero women. I'm like, not me, you know, like, I didn't sign up for this. This is not what I'm going to do. This is ridiculous to do all of these things. And I don't need to do all these things. And other people can do some of these things.

Even.

Like, we've been playing around with this company, Green Chef, that delivers everything you need for a meal, so you can put it together in 15 minutes. There might be things like that, right? To just make life simpler so that you can save time.

So that's hubby's the cook of the family. So that's a good thing. Yay.

Mine is too. And it was funny, Janice. Cause I felt bad. I was like, honey, maybe we should, like, hire someone or do a. Again, we just been playing around with Green Chef, and he's like, I like doing this. I'm like, oh, gosh. Lucky me.

Same here. Same here.

Win. So that's the first thing, because it does go along with then, you know, belly fat. Now let's talk about belly fat. Because belly fat is an interesting thing. And what I really want you to do is get yourself. Do you weigh. Do you weigh yourself at all?

Yes.

Do you weigh yourself every day?

Not every day, no.

So one of the things I want you to get in the habit of is getting on the scale every day. And I want you to get a scale that doesn't just do body computer weight, because it's really your. What your total weight is not really important. What's really important is what that weight is made up of. Like, someone could be £120 and have £40 of body fat. And that's an entirely different metabolic health than someone who's 120 pounds and 20 pounds of body fat. Right? And so especially as we age 40 plus, the biggest thing we have to make sure that we are doing and you know, everyone focuses on losing weight. I'm like, that's not where your focus should be. The first focus should always be on holding onto and building muscle. Because muscle is. And I had heard someone talk about today as the metabolic sink. I like to think of it as it's our margin for error. Because muscle does a couple of things that are so important for our body. Number one, it protects our bones, both in what we do to build muscle resistance training, but also just having muscle protects our bones. And when you look at how people end up passing away and you look at accidents over years, when you get up into 65 plus, one of the big things that the accidents, the reason people die 65 plus from accidents are false and it just shouldn't be. So, so. And if we are not using it, we're losing it. So you'll see people thinking about losing weight and doing cardio, but that's really not what you want to do. You want to build muscle because muscle does a couple things. Number one, muscle protein turnover. What it requires to put muscle on and keep it on is very energy costly. So muscle's expensive, it uses a lot of calories. That's great. Number two, muscle is the first place we restore insulin sensitivity. So it keeps you from becoming pre diabetic. Diabetic. So that's great too. So you're not trying to. And it's interesting because a researcher out of London looked at people who are trying to maintain their weight by diet alone. And I imagine this would not just be diet, but just someone even just walking. And they found that 50% of them were what was called tofi, thin outside fat inside that they didn't have the muscle mass they needed. And. And I'm sure if we start to really look at this at like 40 plus, 50 plus, 60 plus, it would become even more dramatic. So the single most important thing that we can be doing as we age because we get something called anabolic resistance, where it's harder for us to build muscle and do that protein is to make sure that we're lifting weights and you gotta monitor it so you get A scale and Honestly there's a $99 one on Amazon by Tanita and it will tell you your, your weight, your total body fat. So you have two components. It looks at your fat free mass and your body fat. Those are the two things. Now the fat free mass is everything but fat. But what you can affect in the fat free mass is the muscle. And so that's what you'll watch. And you build muscle over time, not overnight.

Right.

And then your it will also track something called visceral adiposity. That is the bad fat. We think of it as belly fat, but what it really is is this fat that is much more metabolically damaging, more inflammatory than the other types of fat. So there's white fat, brown fat, you don't want a lot of this abdominal belly fat. So it's a big thing to measure is am I losing visceral fat? That's why what I like people to do is watch their weight, watch, watch their body composition, their fat free mass and do a hip and waist measurement. Because if someone's losing weight but they're not losing their waist, they're actually making themselves worse, not better. If someone just wants to lose weight, the best thing they could possibly do is eat very few calories and just do a lot of walking. They'll lose a lot of muscle, right. And eat a very low carb diet. They'd lose a lot of muscle, they'd lose the water that stored in the muscles. They look like they lose a lot of weight, they just made themselves a little lot worse and ages themselves. So for you it's looking at that type of exercise. Now what, what are you doing for exercise? And I'll tell you how, because it's the resistance training that becomes super important here.

So in, in the summertime, since I don't want to go into the gym because it's so nice outside, I do a lot of walking as well as some weights.

Okay, and are you doing weights at home or at the gym?

At home during the, once it cools off and gets cooler because I work out usually at 6:30 in the morning. I will go back to the gym once it gets cooler.

Okay, and what are you doing for your weight training routine?

I am lifting hand weights. I'm also doing sit ups with weights, crunches, squats, all those kinds of things.

So the big thing to think about with weight training is for building muscle. And you know, I'll hear, I remember I first started taking women to the gym 35 years ago and we're like, I Don't want to get big. I'm like, first of all, if we saw you getting big, we could stop it. But you know, in your wildest dreams, there are bodybuilders there trying to get big. It's not that easy, right? And muscle works like Metabolic Spanx to hold everything in tighter. So for us, in order for you to build muscle, you have to do more than you did before. So your body will adapt. And so you always have to keep changing it up. You work in 8 to 12 repetitions, multiple sets, and then as multi joined as possible. So I loved that you were doing squats. It's squats, it's step ups, it's lunges, it's push ups, it's pull downs, it's bent over rows, overhead presses, chest presses. And here's the thing, they need to be hard. When you get to like 10, 11, 12, you should feel like you can hardly keep going. If you can keep going, it's too easy.

Okay, that's right.

I see people at home and I'm like, all right, that's a paperweight that you're lifting. Like, you know, how much should you lift? As much as you can for 8 to 12 reps. But if you can get past 12, make it heavier. If you, if you can't get to eight, lighten it.

Okay.

And then take a 60 second break and do it again. And it should be heavy, it should be hard. That's the point, right? So that your body has to work to recover from it. So that's gonna be a big thing because when you have more muscle, your body is gonna be more forgiving. Like you have a little more flexibility. Leeway with diet. Right. But I sense that probably what's your, your diet? What is your typical diet? Day, day like usually again, the smoothie.

In the morning, it's usually fruit, chia seeds and spinach. And I will use the protein powder.

And now you're going to throw the collagen in there too.

And the collagen. So yay in there.

And you're doing like a cup of fruit. How much fruit?

There's probably about three quarters of a cup of fruit.

Okay. And you're doing that after your workout?

Yes.

Okay. All right. And then what happens next? And that's around what time then I'm.

Drinking water up until around lunchtime. I might have a morning snack sometime, maybe some nuts or something like that.

Wait, so what time was breakfast? What time was the loaded snack is right about 9:00'. Clock. Okay, 9:00am all right. And lunch what time is that usually?

Usually about 12:30 or 1. And it will be a salad or maybe leftovers from dinner the night before. I always try to have. It's usually a meat and a vegetable, maybe a little starch, but I don't do a whole lot of starch.

Okay, great. And then what time is dinner?

Dinner can be running anywhere between 6:30 and 7:30.

Okay, so I'm going to give you a couple things here. Do you have are some of these mealtimes dictated by when you are at work?

The dinner one is usually the one that is usually the odd thing based on what time hubby has it ready. Right.

Okay.

But pretty consistent.

Okay, cool. So what I would love to see is this. First of all, toss the snack. Okay. Lose it. Water, iced green tea, like let's get fluids in. But lose that snack in the morning. Especially if you had breakfast at nine, you should not be hungry before one. We like to do four to six hours between meals. And if you're doing breakfast at nine I would say lunch is 1130 and. And then ideally we're getting that dinner getting hubby to get dinner at 6:30. Because here's the thing, what we really wanna see is number one, I'd love to see you stop eating three to four hours before bed. You're going to bed at 10 so dinner at 6:37 you stop cause it will totally impact your sleep.

Okay.

And so that's the first part. Then if you're eating and you're done by 7 and you have breakfast at 9, we have a great 14 hour fast there. So that's really good for your health too.

Okay.

So that's one that I'd really love to see you just get strict on. You know there'll be the occasional time but if 90% of the time you can do that, you'll be way better. And the more we can kick out the snacks will be better. And I love the fact you're leading protein first. The big thing that I'm also working on on this next book, around you know, 40 plus. And what we need to do is we need to really make sure we have enough protein. As we age we become more anabolic resistant. And so the protein recommended daily intake of protein is about half where it should be, where we really should be having at the very floor, right. A half gram per pound of our ideal body weight. And if you're really looking at building muscle it will probably be more around a gram per pound of ideal body weight. But for you, you know, somewhere between Three fourths of a gram to a gram per pound of ideal body weight is going to be where you're going to want to be.

What's three fourths of a gram? What is that?

So let's say that you were 120 pounds. So that would be, you know, I don't know what your weight is, but I'm just throwing that for a number for, because it's a pretty common one for women. So that means that you are going to eat between 90 and 120 grams of protein a day. So you would divide that between your three meals. Now if you're doing my shake in the morning and you're doing the all in one paleo protein powder, plus you're adding collagen, you're actually getting 30 grams between the two of those things right there. Okay. Plus you're adding a little chia. And depending on what kind of milk do you put in there?

I just use water.

Oh, okay. So you might get somewhere in the 30 to 35 grams of protein in that shake. You're doing great. And it's really important because number one, you need that protein to help with muscle protein turnover and build more muscle. And you also, when you start your day with a good quality protein, little bit of healthy fats and that fiber, you have a really good blood sugar response the rest of the day. So I mean, it's the great way to start. It really dictates how your day is gonna go. Okay, so that's huge too. And then you just look at like for lunch, let's say you did a six ounce chicken breast, six ounces, about seven grams of protein per ounce. The leaner the protein, the more grams of protein you'll get like something a fattier fish will have a little less protein, a little more fat. But you play around with that, you know, chicken breast is going to get you 40 grams of protein. Right. So you just look at it and go, okay, I'm going to hit somewhere in the 30 to 40 grams of protein at these three meals. That's probably going to be somewhere, you know, my shakes. Nailed it. And then 5 to 6 ounces of protein at each meal, you're fine. Okay. And it sounds like that's what you're doing. And then, you know, veggie heavy as the key thing here too. Right, right. So you've got that nail. So you just adjust your meal timing a little bit. That will also help with your sleep. And then let's look at your exercise and go, can we get a little more Intense on the resistance training. Right? Because that will help too. This episode is brought to you by McAfee.

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You to suspicious texts, emails, and deep fake videos. Learn more@mcafee.com online protection. Here's another hack that works really well in the summer, too. When it's nice outside is after dinner, if you can go out for a walk, then, like, I'd love to see you sleep a little longer in the morning and do your walk in the evening. Because if you walk after dinner, you lower the blood sugar response to the meal.

Okay, so no snacks at all.

Okay. So, Janice.

I'm a salty, nutty kind of person, and I gotta have something.

So are you hungry or is that, like, something else going on?

No, it's. Sometimes I'm hungry.

Really?

I believe I'm hungry anyway.

Right, but you're not hungry for, like, some Brussels sprouts.

No, something crunchy.

So you're really not hungry. So you might want to. When I hear that, I go, how are your adrenal glands doing? If I like, if I'm craving the salty stuff and do I need to maybe add some electrolytes every day? So I just finally, because I was like, I'm using electrolytes. I should do an electrolyte product. So I have an electrolyte. It's called electro replenish, that I do every day. And it could just be as simple as just some Himalayan sea salt that you put onto your food. Put a little salt on. Right.

Okay.

Not the crappy table salt stuff that they took all the good stuff out, but some real sea salt on your food and see how that does. You're not hungry. You just want a little something something.

Yeah.

Yes. Right. Stop. Stop it. Sorry. Now I like crunchy, salty. I'm right with you. You can, like, I could skip sweets, never have them again, but if you give me some something crunchy and salty, I'm like, yours forever. And so if I want to have a little bit of like a, like, you know, sea salted nut, it has to go on my salad.

Okay.

That's how I put it in there because. And then I measure the amount, and then I put it away, leave it out so you can have more. Like, I know if I'm going To go on vacation in Hawaii. I'm not even touching the macadamia nuts because if I get started, it's, it's game over. On the way home, I can have a little package. You know, it'll like, calm me down. But just know yourself, like, if salted nuts are your thing, you can do a lot of too much healthy foods, unhealthy. I always like to say calories count. Where they come from is what I'm really looking at. We want to make sure we're getting the quality calories that are telling your body to, you know, burn fat, build muscle. But, you know, it's really easy to mow through too many nuts.

Okay, we'll try that.

Okay, let's do that. Do not try, says Yoda. So the key things here are, and it's great to start with someone who has such an amazing foundation and a good mindset because you're easy. Key thing here, the sleep and also looking if it's possible for us to push that sleep, like could we push it to 5:30 in the morning? Like just start to like, let's make sure we're getting enough sleep. I worry about like you're not even setting yourself up for enough sleep. Could we get into bed at 9:30 and have a 30 minute, like, you know, read a good, not great book while you've been reading. You're reading a devotion. So that's not, not saying that about that. But read something that like, if I read something that's really provocative or really business oriented, then I'm up all night. Read something that's just gonna get you in the right mindset to fall asleep. That would be great if you started that at 9:30 and that way you're asleep at 10 and hopefully like I like it to be at the point where you wake up without an alarm feeling rested. So for me that's, I go to bed around 10, I get in bed at 9:30, fall asleep at 10, I wake up at 6:30. So you find your natural rhythm from that. We cannot sleep. Steal from sleep. You will never pull it off. It impacts you. And then changing up that exercise a little bit, focusing more on the resistance, training heavier and then tightening up that food a little bit with kicking out the snack and dropping the dinner a little. Those are your big things.

How many hours should I shoot for for sleeping?

It's really. How many hours do you need? And part of that is your type of quality sleep. I genetically am not a good deep sleeper. It is, it is so such a bummer. My husband, like, we'll compare our things. He's like, got two to three times the deep sleep. I do. So it really. The way, the best way to test it is this is if you were given a week where you didn't have to have an alarm clock and you went to bed at your normal time, what would you start to wake up at? You know, which time would it be? And then you just. Because that's what you want to do is you want to ultimately wake up feeling rested without an alarm. And how much would that be? Maybe it's, you know, it's somewhere between seven and nine hours is the average for most people. Now, I know there's some people that they can do the six and a half. I've seen the REITs, but I don't think what I find for most people is it's more in the eight. 8:15.

Yeah. I usually. Between seven and seven and a half is what I feel like I usually get. Now maybe sometimes on weekends when I know I don't have anything to do right away, I might sleep in a little longer.

So it really would be.

Kept me up the night before trying to watch a movie or something.

It really would be though, like, let's say that you just, you know, ideally you wake up around the same time each day because technically you start to train your body to do it. So it's harder to shift your wake time than it is to shift your nighttime. But it would really be getting into that regular, what time do I go to get in bed and then fall asleep every night? And then seeing when you naturally would start to wake up after a couple days of letting yourself go, because the first time you'll just sleep. And then once you get through that, you'll go, oh, seven and a half hours is my sweet spot. Or, you know, eight and a half hours is my sweet spot. Now you'll still potentially have those times where you wake up and you go, I slept the right amount of time, but I don't feel rested. And that's where something got in the way of your deep and deep and REM sleep. You know, whatever happened, it could be my aura ring. I woke up one morning and I just was like, gosh, I don't really feel rested in my oura ring. And I. I'd eaten dinner late that night. And I mean, I normally finish. I try to finish. My favorite is to finish by six, but I always make sure that I finish by seven. And we'd eaten dinner like 8:30 at night. I don't Even remember why this happened. And my aura ring. The next morning, it's like, looks like you finished. You ate dinner late last night. I'm like, what are you spying on me?

What are you doing?

But, you know, you'll look at the things and really connect those dots between. Between what is impacting you. And then, you know, like, if your aura ring tell you that, I'm like, okay, I won't do that again. You know, I really, I didn't realize it was that. That obvious that my ring could detect it. Right, right.

So any suggestions on managing the. The husband? He's an owl owl. And I am an early morning owl. So it's probably better for me to go to sleep later and wake up later than it is to go to bed earlier.

It's actually very interesting. Here's the interesting thing with that. We all have genetic clocks. There really are night hours and early birds. And it's funny, Janice, when I was working with a lot of people in Hollywood, all the creatives tend to be night owls. And I was like, what is it about them? Like, the writers that they, like 2 in the morning, they get their, like, big inspiration. I'm like, oh, my gosh. I mean, I'd have ones that would go to bed at 4am, 6am, I. What is this? It's honestly, you need to go to bed when you need to go to bed and he needs to go to bed when it's right for his clock. You shifting your clock is not going to really work for you. You'll never feel right. Early birds are early birds.

Right?

Right.

I know that's not the great answer because I know, because he.

If he gets in the bed late, that kind of, you know, I might wake up for a few moments or whatever. So it's the interrupted sleep because we're on different time.

I totally get that. What time would he go to? Like, in his perfect world, what time does he go to bed and get up?

He would get up. He'd go to bed at 12 and get up at 8.

So when you wake up, do you wake him up?

No, he sleeps right through it, these men.

The big thing I'm going to tell you is you need to go to bed when you need to go to bed. It is. And I think as you get used to it and he gets used to it, that that's just the way it is. He'll get more used to, you know, you just got to teach him how to slide in there quietly. Don't come over and cuddle with me at Midnight. Stay over there. But that's the way. You can't change your clock. That's your clock. If you were to do your genetics right now, I'm sure you would see that. Like, it's interesting when you do your genetics because it can even say, here's your ideal wake time. And what's crazy about mine is it is when I will wake up with no alarm clock.

Okay.

So, you know, and we are tied to circadian rhythms, so it is what it is, Right?

Exactly.

Yeah. You can't shift that one in the compatibility tests. Like, you know, what they really should do is have all that kind of stuff because it's a thing, you know.

Well, he actually works with me sometimes because if he gets up with me for my 6:30 walk, he'll get to bed that night, then after that. So.

Wow.

Keep working on it.

He could potentially. I mean, here's the thing. It's healthier to be more in line with the circadian rhythm. So if you can get him, if he can do it, great. If not, then you guys both adjust.

Right, Exactly.

You know, There you go. All right, so sleep resistance training, making sure your protein is optimized and kicking out the snacks. Those are your big things. Okay, Got them. Okay, cool. Then I want you to report back and husband management on the sleep part. Have fun with that. All right, cool. It has been such a pleasure meeting you. I am super excited to see where things go from here.

Thank you so much.

I'm going to take all the credit, too, for how fabulous you do it.

And I'll give you credit. And I can convince the rest of my family and all my friends if.

They aren't convinced by looking at you. I don't know what to say. I mean, come on.

Work in progress.

We all are. All right, thank you.

Thank you. We'll see. Bye. Bye.

Alrighty. Thank you for tuning in to another session of beginnings and breakthroughs. And if you would like to be featured. And by the way, I can either coach you live on the show or if you have a question, you can give me the details and then I can just do that as a beginning. Some breakthrough sessions with or without you. It's really up to you. Some people are shy, so that's fine too. So whatever I can do to serve you best, all you need to do is go to jjvirgin.com signup and you can share your information and we will get back to you on that. And one more thing I have to say. If you have not yet subscribed to the show. I do not want you to miss out on anything. So we've made it easy. Go to subscribetojay.com Yep, it's that easy. Subscribetojay.com I'll see you next time.

Foreign. Hello listeners, this is Anne Bogle, author, blogger and creator of the podcast what Should I Read next? Since 2016, I've been helping readers bring more joy and delight into their reading lives. Every week I tag all things books and reading with a guest and guide them in discovering their next read. They share three books they love, one book they don't, and what they've been reading lately, and I recommend three titles they may enjoy reading next. Guests have said our conversations are like therapy troubleshooting issues that have plagued their reading lives for years and possibly the rest of their lives as well. And of course, recommending books that meet the moment. Whether they are looking for deep introspection to spur or encourage a life change or a frothy page turner to help them escape the stresses of work, school, everything, you'll learn something about yourself as a reader and you'll definitely walk away confident to choose your next read, with a whole list of new books and authors to try. So so join us each Tuesday for what Should I Read Next? Subscribe now wherever you're listening to this podcast and visit our website what Should I read next podcast.com to find out more.