#49 - SLEEP FIT: I KNOW WITH A SLEEP RITUAL, I BECOME MY BEST SELF.

Happy Friday, it's June 5th. This is Jorge Cruise and welcome to the Jorge Cruise Show. This is the show for high-performance living for people who do not have time. If you're like me, you don't have time to do anything that's, uh, super complicated. And so my passion has been for 25 years to find simple shortcuts to help people work better, reduce pain, improve memory, sleep better. We're going to be talking about that today and get a flat belly using simple methods. And so welcome, this show is all about that. And as I said, Today we're talking about sleep fit. It's a topic that a lot of times trainers, nutritionists, life strategists overlook. And if you overlook sleep, you're missing a huge puzzle piece to health. Lack of sleep causes so many issues from high cortisol levels, which causes inflammation, belly fat, to bad mood, straight up just bad mood. So today's show is gonna help you sleep better tonight. I think you're gonna love it. And it's brought to you by Navitas Organics, today's episode. Navitas is my preferred preferred way to cheat my fast using their chia seeds. This company is certified organic, and I use chia seeds with all my celebrity clients to cheat a 20 to 16-hour fast. And, you know, they eat in this time-restricted window, whether it's 8 hours, 4 hours, and that's easy. What's hard is the time you're not eating. And so for me, one of the best biohacks that I've discovered, um, as someone who really works with high-level people that need energy and also don't want to feel hungry, is chia seeds. And the recipe that that I've given out to every celebrity out there. It's gonna be on The Real Housewives of New York City coming up next month. So you're gonna love that. I'm on season 12 with Dorinda and Sonja. It's my flat belly meal. And it uses Navitas Organic chia seeds, 3 tablespoons, 3 tablespoons of avocado oil, 8 ounces of almond milk, and then depending on your style, you can add stevia or monk fruit if you like sweetness. If you don't, I know Sonja on The Real Housewives doesn't, so we do it plain. And you stir it, and it literally within a few minutes becomes like a smoothie. You let it sit for 10 to 20 minutes, it becomes more of a pudding. Really great stuff. And they're giving every listener of our show an exclusive offer for 30% off at checkout. You simply need to go to the website of navitasorganics.com/jorge. I'll spell it for you, it's N-A-V-I-T-A-S-O-R-G-A-N-I-C-S.com/jorgecruise, C-R-U-I-S-E, and then the code Cruise at checkout, and you get 30% 10% off anything you order from them, and they have everything. I mean, chia seeds are my— is what I get the most of from them, but wheatgrass, tamaca, super great. Now, uh, going back to that recipe I shared with you from The Real Housewives, this flat belly meal, the other item I use in there, um, is avocado oil. So we're also brought to you by Primal Kitchen, and Primal Kitchen, uh, is a company created by my nutrition mentor Mark Sisson, who's 68 years young. I interviewed him a couple weeks ago. I'm sure you guys have heard the interview. If not, listen to it today. It's amazing. And one of his secrets to health is using good healthy fats in your diet. Avocado oil is that source, in my opinion, the best oil. I didn't know about this 20 years ago, but I do now, and I use it every single day. And they're giving us a free Chipotle lemon mayo made with avocado oil, because I don't know if you know this, most mayo is made with soybean oil or canola oil and is incredibly inflammatory to your joints. Uh, so avocado oil is what mayo should be made out of, and they're giving us a delicious one, Chipotle Lemon Mayo, one of my faves. I'll use that with taco night, and I'm making steak tacos, and I'm subbing out my tortillas with lettuce, uh, wrapped kind of style lettuce. But to give it a little zest and wow and boom and appetite control, I'll put a dollop on every taco of this Primal Kitchen Chipotle Lemon Mayo. It is so good. Delicious, um, and you can't really overuse it. It's great. And we're also brought to you by Joovv. Joovv are the people that start my day every morning. They make me feel good, and believe me, I need this. Uh, it's like a cup of coffee for me. It's like a sunrise in the morning, but at 4:30 in the morning, I flip on my Joovv. It's red light therapy that helps with cellular rejuvenation. It's— it cellularly changes the energy in your body. Literally, you can feel this energy. It's amazing. And the science has shown that it also helps with seasonal mood depression or seasonal mood disorder, which can cause depression and anxiety, and it helps me tremendously. It also is really great for your skin. I have clients in Malibu that use this on their face so they minimize wrinkles. It helps produce collagen. It's just a million things it does, and I love it, and I use it every single day, and I use it at night too before bed. And it's Juve. I'll give you the website. They're giving us a free gift with the promo code Jorge Cruise when you get any one of their units. And they have different ones, small ones, travel ones. I have a little one that I take with me when I travel. I have the big one here at my office. You're going to love it. Their website is unique. It's spelled j-o-o-v-v.com/jorge, and that's the, the link. So j-o-o-v-v.com/jorge, use the code Jorge at checkout, and you'll get a free gift. So today's affirmation is again a SleepFit one. It says, I know with the sleep ritual I become my best self. So with that said, let's get the show started right now. It's a fact, 91% of us have a dangerous amount of belly fat. And it isn't just unsightly. When you have too much belly fat, you sabotage your ability to live a high-performance lifestyle because you're more likely to suffer from aches and pains, low energy, memory loss, and poor sleep, which prevents you from performing your best at work, spending true quality time with your loved ones, and doing your favorite hobbies. The good news is that you can break this cycle, reduce belly fat, and achieve high-performance living in just 8 minutes. Hi, my name is Jorge Cruise, and I'm known as the leader in 8-minute high-performance living to the world's busiest celebrities. I've been a fitness, nutrition, and life strategist for over 25 years, and you may have seen my work with Oprah Winfrey, Khloe Kardashian, President Clinton, Tyra Banks, Dr. Oz, Tony Robbins, or even Steve Harvey. My passion to find the best science-backed shortcuts has allowed me to write over 30 books and become a multiple New York Times bestselling author with over 9 million books in print. And I know I can help you too. Welcome to the Jorge Cruise Show. Well, it's Friday and the topic today is sleep fit. Um, I've not talked about this in a while, and I'll tell you, it is something for me that I've recently conquered. I think I've cracked the code on sleep. It's about time. As you know, I'm 49, and I've been struggling with sleep for, I would say, the last 10 years, ever since my life kind of reset 10 years ago. And, uh, you know, a lot of my life got rebooted, you know. Uh, my life was new. If you know about me, I mean, I don't to get into the details, but I had went through a divorce and started a new chapter in my life, kind of accepting who I was as a Catholic gay man. And it was tough, but without getting into the details of how tough it was, I didn't sleep. And 5 years ago, I started using a sleep aid that my doctor prescribed. It was medical marijuana. Um, yeah, I wouldn't smoke it necessarily I didn't like to smoke, lung cancer and all that, I get scared. So it was more of a spray or an edible, but I got kind of addicted to it for, I would say, 5 solid years. And the last 5 years have been tough because of that. I feel like I lost a bit of my edge. And I don't know if you've used other sleep aids. I know a lot of people are using CBD oils now. Those are less strong, but when I use that, or I used to use prescriptions also to sleep. Those are so strong where I would wake up not feeling myself in the morning, if you know what I mean. I'm the guy that wakes up at 4:30 in the morning normally, but with those sleep aids back then, I was the guy waking up much later, you know, 7 or something like that, and needing not just a cup of coffee. You know, one cup of coffee, I hear ya, great, delicious, make it a Cruise Control coffee with some healthy fats. But I was having 5 or 6, and I was going till 2 or 3 PM having coffee all the time to just function, to kind of get my focus. So on today's show, I want to share with you a simple affirmation that'll give you, I think, the, the seed of what is truth when it comes to sleep. And then I'll share with you some simple to-dos that you can do to improve your sleep tonight, because believe me, I should write a book on this. I have gathered enough tools on this, and I'll probably share this throughout different conversations we'll have on the show here. But for me, sleep is critical. It really is how I become my best self, uh, and without it, I'm not myself, you know. I can become moody, depressed, uh, panicky, angry, uh, all that. So with that said, let's do this together. I'm going to share through the affirmation. I'll say it 3 times. And let's do it together 3 times, and then we'll talk. All right, so deep breath in with me. You don't have to say a word, just listen to these words. The affirmation says, I know with a sleep ritual I become my best self. I know with a sleep ritual I become my best self. I know with a sleep ritual I become my best self. And the science has shown— and believe me, I've spoken to every doctor on this topic— that rituals when it comes to sleep and honoring what is known as the circadian code in your body is how you hack, biohack sleep and get it going again. And a lot of us don't have rituals when it comes to sleep, meaning something we do consistently. So we're going to talk about that in just a minute, but say it with me now together 3 times. Deep breath in and say the following: I know with a sleep ritual I become my best self. I know with a sleep ritual I become my best self. Say together with me right now, last time. I know with a sleep ritual I become my best self. So what does that mean, best self, right? Like, well, imagine being happy when you wake up. Feeling bright, feeling sharp, feeling like I want to go do something with my life. Hopefully you have a career, a path that excites you, and so you get on that path in the morning, you know. And yeah, you maybe have a cup of coffee, but you're not addicted to caffeine because caffeine is a drug too, and you can overuse it. Believe me, from someone who knows, I was a caffeine addict. But it's just waking up feeling your sense of self and knowing that whatever happens, you're going to be great that day. And it's knowing that you are calm and confident and healthy when you wake up feeling your best self. You know what I mean? That's what this is all about. Now, what is a sleep ritual? Well, but I'll tell you, a ritual means something that you do again and again that creates consistency. Creates momentum. And for our bodies, we crave that because of the kind of species we've been. And for millennia, we've honored the circadian code. I'm gonna say that again, the circadian code. And it basically means that we used to rise when the sun came up and we'd go to bed when the the sun came down. Now, today's world, that may be hard to do for many reasons, but it's creating a schedule. So my homework for you as we end the affirmation part of today's show is to come up with a new schedule if you struggle with sleep. And you got to stick to it because your body doesn't know when a Friday night is hitting or Saturday or Sunday. A day is a day and you need a ritual routine throughout the week and throughout the weekend, ideally. And I can tell you, the benefits of sleep are critical because they also lower cortisol— good sleep does— which lowers belly fat. It improves peak performance. It improves energy. It improves your ability to work better. It reduces inflammation in your body. So this ritual is everything. And I have a couple suggestions. You know, you pick the same time— pretty basic here— to go to bed every night. For me, 8:30, your mouth may drop, your jaw may fall. I go to bed at 8:30, but what is that for you? 9:30, 10, 10:30. So stick to that schedule. Don't do 11, don't do 11:30, don't do 12. And if really 10 is your time, don't go to bed earlier because that screws it up too. And then hopefully you're not waking up at 4:30 in the morning like I am, but then you get your sleep. You wake up at 7 or 8, uh, and you get your sleep in, uh, and stick to that schedule. On the weekends. That's homework number 1. Now, if you have trouble sleeping, here's my best tips if you need to overcome sleep issues at night, like insomnia, or just your mind is on, is journaling. I would ask you all to get a hardbound journal, or if you use an iPad, that's what I use sometimes, but I've gone back to a hardbound journal for writing, and you write your thoughts, you get them out of your head. And I always dedicate the last 90 minutes before bed to getting ready for bed. Now, I would say a minimum of 30 minutes before bed, but I do 90 minutes because I have trouble sleeping. I'm the guy who can't sleep if I don't do this, and I have my little ritual. So I'll do my writing in the sauna. I, I'm lucky and privileged that I have a sunlight and sauna. Love that. I'll sit in there, sweat it out for 30 minutes, and it relaxes me. I write all my thoughts out, anything I can didn't get done or anything I want to do the next day. And I've been doing it for years. I have over 2 decades of journals. If you come over to my house, you'll see all these journals that go back 20 years, uh, and I can go back, see what I was doing 10 years ago, 5 years ago. So they're pretty cool, um, and that gets everything out of my head. And then when I get to bed, uh, now after the sauna, I always take a cold shower, ice cold shower. I'd suggest that too. And I would get a sleep mask I used to think these sleep masks were kind of silly, but I can tell you they are a lifesaver. They will really create the kind of environment that your, your body needs to sleep. Light does not help in any way at all, whether it's the light from an alarm clock, a nightlight, your iPhone, anything. You want to keep that stuff away, and the way you do it is just put a sleep mask on. Best way to do it. Keep it simple. And you know, if you do have some sort of mobile device you use at night, make sure you turn on Night Shift, which is, uh, I think all devices have it now. I know the iPhone does. That's what I use. You can just turn off and it cuts out all that blue light. Turns your phone kind of orange, but it works. It helps turn off that, that extra light. That's the one that keeps us awake. So I hope that helps, guys. Let's go out there, let's get some sleep this weekend and get some rituals going that you can start using all next week. And let me know what you think of this. You know, you can always send me a message. I love to hear your comments on the show. Please share it with 2 or 3 friends that are struggling with their sleep today and give us 5 stars. I really appreciate that. We're on Apple, Spotify, everywhere podcasts are available. Go out there, have a great weekend, and enjoy your Friday. Peace and purpose. Take good care. Now, if you have a minute more, listen in. I want to invite you to join my Jorge Cruise Report. Comes out on Fridays, my favorite day of the week, uh, and it's a good time to take this with you. It's a short little email that I send out on Fridays with 5 bullets that'll give you my best insights from the week on everything from an app to a website to a product I'm using, to any kind of shortcut. And you know, it's really my best shortcuts of the week. So if you want that, it's totally free. All you have to do is go to my website, go to jorgecruise.com/friday, sign up. It's totally free. Tell your friends, family, uh, sign up. We have over a quarter of a million people that have signed up for this, and, uh, it's something I really pride myself on keeping short. As you know, I'm the 8-minute Life strategist, so I'm not going to go long. I'm going to keep things short for you but effective and efficient, and you can do a lot in just, uh, you know, in a short period of time. You know that that's what I'm all about. So again, the website is jorgecruise.com. I'll spell it for you, it's j-o-r-g-e-c-r-u-i-s-e.com/friday, plural Friday. All right, check it out, it's there, it's free. Peace and purpose.