Latest / Baddie In Progress Podcast / Sleep Is Part Of The Program. Start Treating It Like It.

Transcript

Sleep Is Part Of The Program. Start Treating It Like It. · Baddie In Progress Podcast

• 0:00
  SPEAKER_00: I think it's so funny that I'm recording this episode on this day because it's actually the day that I got the worst sleep this week.
• 0:15
  SPEAKER_00: And oh my gosh, I'm sorry.
• 0:20
  SPEAKER_00: My voice is giving out now.
• 0:22
  SPEAKER_00: I'm telling you guys, after I teach, my voice just wants to go off.
• 0:28
  SPEAKER_00: Like it just it just wants to turn off.
• 0:33
  SPEAKER_00: This whole week and last week I've been feeling like I'm about to lose my voice.
• 0:40
  SPEAKER_00: And I really hope that I don't because I need it.
• 0:44
  SPEAKER_00: I need it for work um and for podcasting.
• 0:48
  SPEAKER_00: But anyway, so it's so funny because this episode is gonna be all around sleep and recovery.
• 0:58
  SPEAKER_00: And today is actually one of the days that I did not get the best sleep because I watched Spider-Man last night.
• 1:11
  SPEAKER_00: And it was actually so fun though.
• 1:14
  SPEAKER_00: I went with my husband, my friend, and my niece and nephew.
• 1:18
  SPEAKER_00: Um, it was cool.
• 1:20
  SPEAKER_00: I loved the movie, it made me cry definitely more than once.
• 1:25
  SPEAKER_00: I'm not gonna spoil anything, but you should definitely go watch it.
• 1:29
  SPEAKER_00: Um yeah, so we watched it on a Tuesday night, and it's a pretty long movie, so we finished the movie around I wanna say like 10 p.m.
• 1:42
  SPEAKER_00: Um, yeah, around like 10 p.m.
• 1:46
  SPEAKER_00: And then um we, you know, like dropped my niece and nephew off.
• 1:50
  SPEAKER_00: We hung out with my friend for a little bit, and then we got home pretty late.
• 1:56
  SPEAKER_00: So it was like around midnight-ish that we got home, and then I still had to like shower, get ready for bed, and all that stuff.
• 2:06
  SPEAKER_00: So I fell asleep really late.
• 2:07
  SPEAKER_00: It was like almost 1 a.m.
• 2:09
  SPEAKER_00: by the time I fell asleep, and I had to teach at 8 today in the morning.
• 2:15
  SPEAKER_00: So I did not get the best sleep.
• 2:17
  SPEAKER_00: I want to say I slept like six hours, it might be a little bit more, might be a little bit less.
• 2:24
  SPEAKER_00: I don't want to do the math right now because I'm just tired, and it wouldn't really be accurate anyways, so yeah.
• 2:34
  SPEAKER_00: But today's all about rest and recovery and sleep, and this is actually a really important episode.
• 2:43
  SPEAKER_00: I know like you might be rolling your eyes, like, oh my god, why am I gonna listen to a podcast about sleep and rest and rest days and whatever, but it's actually super important for your fitness journey, especially if you're strength training with heavy weights.
• 3:00
  SPEAKER_00: And speaking from my own experience, I okay, I am somebody who has acne prone skin, and I have always kind of repelled that version or that story of me, you know, like oh, I have acne-prone skin.
• 3:21
  SPEAKER_00: I used to say, like, oh no, I don't have acne-prone skin, like I just break out sometimes.
• 3:27
  SPEAKER_00: No, no, girl, like you have acne-prone skin, just like shut the fuck up, Randy, and accept it.
• 3:32
  SPEAKER_00: Um anyways, so I feel like now I've made my peace with it.
• 3:38
  SPEAKER_00: I I have acne-prone skin.
• 3:42
  SPEAKER_00: And one thing that I realized is that whenever I don't sleep enough, like if I sleep less than eight hours, especially if I sleep less than seven hours, my skin goes through it.
• 3:55
  SPEAKER_00: My skin feels textured.
• 3:59
  SPEAKER_00: I feel like I break out when I don't sleep enough.
• 4:02
  SPEAKER_00: I also look really pale when I don't sleep enough.
• 4:07
  SPEAKER_00: And it's just really, you know, this is why it's called beauty sleep.
• 4:12
  SPEAKER_00: Because sleeping really does make you beautiful.
• 4:17
  SPEAKER_00: Uh, because whenever I sleep a good amount, I feel like my skin is like glowing.
• 4:22
  SPEAKER_00: I mean, maybe it's just the natural oils that you get during your sleep, but I feel like my skin is glowing, I don't feel pale, and I feel like my breakouts clear up.
• 4:33
  SPEAKER_00: So get your beauty sleep.
• 4:36
  SPEAKER_00: Also, I'm forgetting that I'm using a new mic and it's really picking up everything.
• 4:41
  SPEAKER_00: If you guys really hate this version and want me to go back to the old version, just send me a DM and tell me, hey Andrea, the freaking audio is not working for me.
• 4:55
  SPEAKER_00: Change it and I'll change it.
• 4:57
  SPEAKER_00: Anyways, back to sleep.
• 5:01
  SPEAKER_00: Whenever I sleep eight hours, eight to nine hours, I feel way less hungry.
• 5:08
  SPEAKER_00: I feel like my muscles recover a lot faster.
• 5:13
  SPEAKER_00: I feel like I can think way more clearly, and like I said, I feel like my skin is glowing when I wake up.
• 5:20
  SPEAKER_00: Whenever I undersleep, so anything less than seven to eight hours, I feel so tired, like too tired to teach, too tired to train, too tired to just do anything really.
• 5:38
  SPEAKER_00: But when you're too tired to go to the gym, you're not gonna perform your best, you know, you're not gonna give it your all, you're not gonna give it your best workout, and also you run the risk of getting injured.
• 5:52
  SPEAKER_00: Which, if you get injured, then that sets you way, way back in your fitness journey.
• 5:57
  SPEAKER_00: Trust me, I've been injured before, it's not fun.
• 6:02
  SPEAKER_00: When I'm too tired, I also feel my body like super stiff.
• 6:06
  SPEAKER_00: I feel like I have to do a whole bunch of mobility exercises to get to just to warm up a little bit more than normal, and I'm just like dragging through the entire day, and I mean, you know, you probably feel all of this too.
• 6:24
  SPEAKER_00: But the reason that I wanted to bring this up overall is because I recently talked to a prospective client, and she came to me telling me that she barely sleeps, and by barely I mean like four hours, three to four hours of sleep per day, and that's just insane to me.
• 6:51
  SPEAKER_00: Because I'm not the kind of person that can function on that amount of sleep, but a lot of people who sleep this little end up not seeing any results because they're not allowing their body the time to recover.
• 7:08
  SPEAKER_00: We've talked about this before in earlier episodes, how muscle is built, right?
• 7:15
  SPEAKER_00: When you go to the gym, you tear your muscle fibers when you're lifting your weights.
• 7:20
  SPEAKER_00: When you go back home, you eat your protein because that's how muscles repair themselves with protein.
• 7:28
  SPEAKER_00: And then the actual repair process happens when you're sleeping, when you're resting.
• 7:34
  SPEAKER_00: And so if you're not allowing your body to rest and recover, your muscles are never gonna grow and you're not gonna see the progress that you're working so hard for.
• 7:45
  SPEAKER_00: Sometimes women just aren't sleeping enough or resting enough, and then they think that the problem is their that their diet just isn't clean enough, or maybe she needs to train harder, or maybe she's just not using the right workout program or cutting the right foods or has to cut more foods.
• 8:04
  SPEAKER_00: Meanwhile, she's running on like four to five hours of sleep and wondering why nothing's working.
• 8:10
  SPEAKER_00: Sleep isn't a luxury, sleep is part of the program.
• 8:15
  SPEAKER_00: Sleep is how your body recovers.
• 8:18
  SPEAKER_00: Rest is how your body recovers.
• 8:20
  SPEAKER_00: Why do you think you need rest days?
• 8:22
  SPEAKER_00: When you're not getting enough sleep or when you're getting like poor quality sleep, your hormones end up getting all out of whack.
• 8:30
  SPEAKER_00: Your cortisol stays elevated, which then signals your body to hold onto fat more, especially in the midsection, which is where we all are trying to lose fat from.
• 8:40
  SPEAKER_00: It makes it so much easier for your body to hold onto fat when you're not sleeping enough.
• 8:45
  SPEAKER_00: Your muscles aren't recovering because repair happens during sleep, not during the workout.
• 8:51
  SPEAKER_00: I mean, we already touched on this earlier and then and in an earlier episode.
• 8:55
  SPEAKER_00: I'm just trying to drill that through your brain.
• 9:00
  SPEAKER_00: You're working hard for results that you're actively blocking if you're not sleeping enough.
• 9:06
  SPEAKER_00: Less sleep means less strength.
• 9:10
  SPEAKER_00: It also means having less endurance during your gym session, and that honestly impacts your overall gym performance.
• 9:20
  SPEAKER_00: You might have shorter attention span during your workouts.
• 9:24
  SPEAKER_00: Also, if your mind to muscle connection is off during each of your reps, like you're losing focus on what muscles you're working.
• 9:33
  SPEAKER_00: You might even be working out with incorrect form, and that's kind of like showing up to the gym for nothing.
• 9:40
  SPEAKER_00: Because if you're not actually working out your muscles, what are you doing?
• 9:43
  SPEAKER_00: You're just wasting your time.
• 9:45
  SPEAKER_00: You're showing up, but you're not really there, and then you wonder why you're not progressing.
• 9:51
  SPEAKER_00: I'm sure you know this one already, but bad sleep fucks up your mood and your motivation.
• 9:59
  SPEAKER_00: For sure.
• 10:01
  SPEAKER_00: It messes up your motivation, your consistency.
• 10:06
  SPEAKER_00: You're more likely to skip the workout and make impulsive food choices and spiral when something goes off plan.
• 10:15
  SPEAKER_00: For some people, I will say, you might think that you have a discipline problem when you actually have a sleep problem.
• 10:23
  SPEAKER_00: And that problem is getting to bed on time.
• 10:27
  SPEAKER_00: I know you guys stay up late.
• 10:30
  SPEAKER_00: I know it.
• 10:32
  SPEAKER_00: Okay.
• 10:32
  SPEAKER_00: I see it all the time.
• 10:34
  SPEAKER_00: So here is how we're gonna fix it.
• 10:37
  SPEAKER_00: Okay, this is what we're actually gonna do.
• 10:39
  SPEAKER_00: Aim for seven to nine hours of sleep.
• 10:43
  SPEAKER_00: I know it's hard to get, trust me.
• 10:45
  SPEAKER_00: I know.
• 10:46
  SPEAKER_00: If that's too hard, try to aim for seven.
• 10:49
  SPEAKER_00: Treat your bedtime like it's an appointment, okay?
• 10:52
  SPEAKER_00: And you don't want to cancel that.
• 10:56
  SPEAKER_00: Wind down without your phone for at least 30 minutes before you go to bed.
• 11:03
  SPEAKER_00: Have a designated time for you to get to bed and be in there with your phone out of your hand.
• 11:13
  SPEAKER_00: Keep your room nice and dark so you can fall asleep quicker.
• 11:18
  SPEAKER_00: It's really not that complicated.
• 11:21
  SPEAKER_00: You've just been treating it like it doesn't matter.
• 11:25
  SPEAKER_00: And it does, it matters more than everything else that you're doing.
• 11:32
  SPEAKER_00: You can have the most perfect plan written by the perfect coach with the perfect macros.
• 11:41
  SPEAKER_00: And if you're sleeping five hours a night, you're leaving most of your results on the table.
• 11:48
  SPEAKER_00: The easiest thing that you can do tonight for your body, for your results, for your gains, is sleep at a reasonable hour.
• 12:00
  SPEAKER_00: Sleep seven to nine hours.
• 12:04
  SPEAKER_00: Seven is like bare minimum, guys.
• 12:06
  SPEAKER_00: It really shouldn't be that hard.
• 12:08
  SPEAKER_00: You just have to make it a priority.
• 12:10
  SPEAKER_00: Please get your rest.
• 12:12
  SPEAKER_00: It matters so much more than you think.
• 12:16
  SPEAKER_00: As always, I hope you learned something today.
• 12:19
  SPEAKER_00: If you have any questions about this topic, you can always message me on Instagram at Andrea Martinez.fit.
• 12:28
  SPEAKER_00: I hope you guys have a great rest of your week.
• 12:31
  SPEAKER_00: Bye.