65 The New Beginning: How To Get Lean Ripped and Healthy, 12 Sleep Optimization Tactics Plus The New Beginning: How To Get Lean Ripped and Healthy


Episode 65 – Sleep Hacks & Tools To Optimized Heath, Burn More Fat and Build Lean Muscle

May 16, 2017

So I want you to really think about this….what if you could do LESS work and get better results due to the fact that your actually healthy and your ability to recover is vastly enhanced…

Why wouldn’t you take the simple daily steps and take care of the small things to make sure your optimizing your health so you could take full advantage of your real potential?


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[4:20] – A cautionary tale from a men fitness model.

[7:25] – The horrific spine injury that sidelined Scott for 12 months, and what you can learn from it.

[12:10] – Hack #1 for sleep. (super simple and effective) 

[14:54] – Hack #3 for sleep. The one I follow 6 out of 7 days a week. 

20 :00 – Magnesium,  Fish oil and 5 HTP sleep hacks?

[22:04] – Glutathione, sleep and heavy metal toxins


I’ve been in my little corner of the internet quietly observing……and over the course of many interviews I’ve noticed a trend with a lot of my podcast guests…

You can check out these interviews to see what I mean..

All of these guys had a point in their lives where aesthetics was the NUMBER one goal which it totally fine (heck that’s my biggest goal right now) but somewhere along the path, bad nutrition habits, poor training techniques or muscle imbalances stopped them dead in their tracks.

If your not solid at the foundation, you can’t sustain any success that you will gain and its highly likely you will have to work twice as hard to get those results since your body isn’t firing on all cylinders so to speak.

So to kick things off guys today’s training session is going to be one area I feel that if you improve in your WILLL see huge results in your testosterone levels, energy, ability to recover from workouts, build muscle and burn fat and that is sleep….

All in all this site and all the content has three big categories. Health optimization, getting lean (or fat loss), getting ripped (building muscle without getting fat and unhealthy in the process)

Healthy Optimization: (i.e. hacking these things so that you look and perform 20x better than the average joe)

  • Sleep
  • Mobility/Strength
  • Nutrition/Digestion
  • Mindset/Mental toughness
  • Lifestyle


  • Optimal training methods for fat loss
  • Nutrition and diet strategies
  • Lifestyle hacks to get lean
  • Supplements and the science of fat loss


  • Optimal training methods for lean muscle and strength
  • Nutrition and diet strategies when gaining size
  • Lifestyle hacks to pack on lean muscle
  • Cool new research about how we can all just get big, jacked and get along 🙂

Now on to the GOODS!

 12 (simple) Ways To Optimize Sleep:

  1. Dim the lights in your entire house 2 hours before bed. They also help you conserve energy!
  2. Wear Blueblockers at night.  also use F.lux.
  3. Avoid workouts after 8 pm if you can. The huge adrenaline response and cortisol release you get from training is not something that great when trying to hit the sack.
  4. Get to bed before 11pm (big one for me) There’s actually a large cortisol spike your body produces after this time.
    • Tip: Set an alarm sleeping and a night time routine or if you’re an IPhone user use the Bedtime function in the clock app. It will set an alarm to remind you to get to bed.
  5. Stop eating 2 to 3 before bed (another big one for me, no I am currently cutting off all food at 9 pm.
    • Get your food in earlier. Allow for the occasional dinner out late night but get use to eating more food around your post training. This is the general strategy I use in the 8% Bodyfat BluePrint for easier efficient fat loss without starving.
  6. Black out the room (if you can see your hand in front of your face its too light).
    • The biggest problem will be cable boxes and lights coming in from windows. If that’s you then turn the cable box around and use these to black out the windows.
  1. Avoiding Caffeine is the obvious one personally for me I metabolize caffeine fast so my rule is 7pm I typically have no problem getting to get after some reading by 11.
  2. Take Magnesium (most people are low in it I take personally 400 mg a night)
  3. Try using something like 5 HTP or Fish Oil/Krill Oil with a high EPA (apparently 1g gram of epa is the what the study I have linked In the show notes proves to be effective for he 1 g EPA led to improvements in depression, anxiety, sleep, lassitude, libido,


  1. Up the glutathione in your body, glutathione is a massively important antioxidant in your body. If its lacking then chances are your not detoxing from free radicals and heavy medals. This overload of harm toxins can hinder your sleep along with recoverability. Try upping your glutathione.


  1. Keep your phone on air plain mode and cut off the wifi.

Some good reads about wifi and sleep are here and here.

  1. Use an app called sleep cycle
    1. Track it for 7 days.
    2. Using the data pinpoint what times are optimal for you to go to bed and when your deep sleep occurs.
    3. Hack your sleep!


My 12 Rules: (in case you care)

  1. I go to bed and get up at the same time 7 days per week (11 p.m. and 6 a.m.)
  2. I stick to my diet,  avoid caffeine after 7 p.m., and avoid eating after 9p.m. within 3 hours of bedtime.
  3. Cheat meals are always with good company and always out a a restaurant.
  4. I walk for 15 mins and take a cold shower least 10 minutes first thing every morning. Then meditate for 5mins.
  5. I do not let external things and other people control how I react to situations. I remain in control of my thoughts and actions at all times.
  6. I create a to-do list at the end of every and update my daily gratitude & achievement journal at night.
  7. I do not engage in hateful judgement of other people I accept who they are and focus on serving people who care to m.
  8. I am guided by these phrases:

a) “Energy is a choice ” – I choose how much I can work towards the major, massive goals of my life. My situation, other people’s opinions and feelings do not dictate my energy levels and effort. That is a choice that I have complete control over at all times.

B) “Nobody owes you anything.”
Don’t feel sorry for yourself because life is not fair, you are not entitled to your next breath let alone the pity or respect of other people you have to burn everything and show your value for expecting anything in return.

c) “Discipline = freedom” Remaining disciplined allows me to win everyday and creates more space for better things in life.


  1. I practice extreme ownership. Everything that happens to me – good and bad – is my personal responsibility. I blame no one but myself. These are the choices I’ve made – this is the life I’m living. I will accept the consequences of my actions.
  2. Success is a duty and a obligation. Not a nice to have. This means everyday is an opportunity to gain and not waste. Treat it as such.
  3. I will avoid being petty, jealous, or envious, or give in to any other of those lazy emotions. I will not gossip or speak badly of others, no matter who I am with or what environment that I am in. I will be genuine and real at all times in all communications
  4. I will have fun and not forget to laugh remember the world doesn’t revolve around me.





Luis Diaz

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