The 5 Fresh and Simple Ingredients all Successful Weight Loss Transformations Have

“The minute you get away from fundamentals – whether it’s proper technique, work ethic or mental preparation – the bottom can fall out of your game, your schoolwork, your job, whatever you’re doing.”– Michael Jordan

5 fresh and simple ingredients all successful weight loss transformations have

I have a confession to make.

I absolutely love Thai food (especially the curry dishes).

With selections of massamun, green, red, panang, huang ray, and sassy (pineapple) curry—you can’t go wrong with any of those selections.

You may be thinking did this blog just turn into a Cooking Network blog post? Not yet. The food and cooking information will be arriving in the not-so-distant future.

I had Thai food over the weekend and ordered a bowl of green curry. As I indulged into bite after bite, and eventually drunk the rest of the soup, I had an epiphany—this dish was perfectly crafted.

My green curry not only tasted exceptional, but the precision and attention to detail that went into making this dish is something that isn’t to be taken for granted.

Green curry (Gaeng Kiaw Wan) is one of the milder Thai cuisines. In fact, Gaeng Kiaw Wan in a literal translation means sweet green curry (I’d like to see who knows this at trivia night).

After you add a protein of choice, the main basic ingredients are coconut milk, green curry paste, palm sugar, and fish sauce. However, depending on where you are, expect to also have some Thai eggplants, sweet basil leaf, kaffir lime leaves, green bell peppers, mushrooms, bamboo shoots, carrots, zucchini, green beans, broccoli, and baby corn (are you hungry yet?).

successful weight loss transformations
My green curry dish made with lots of love!


Ok, what does my green curry dish have to do with successful weight loss transformations?


Just as the cooks who carefully prepared my dish and added each item in the right amount, embracing upon your fitness journey requires careful preparation and inclusion of the right items for the perfect result.

Add too much of the wrong ingredients to any curry dish, then the flavor and the dish turns into something completely different. Include too many tactics to beginning your weight loss journey and you’ll suffer from information overload (and risk not even getting started due to paralysis from analysis).

Most people’s weight loss journeys aren’t successful because they haven’t included the essential ingredients.

Is it because they’re using the wrong diet? Not necessarily.

Or is it because they’re using the wrong workout plan? Not exactly.

Maybe it’s because they aren’t working hard enough? Nope (effort is hardly the problem).

They don’t want it bad enough? No way (what is this—a high school football pep talk?)

Losing weight is conceptually simple, but the execution is where the complication arises.

Just as cooking a delicious dish of green curry requires the proper ingredients and spices for a world class experience, successful weight loss transformations requires the same dedication. These ingredients are often overlooked because they aren’t sexy or trendy, but yet they’re damn effective and essential.

In fact, before I begin to consult with a person on a 1-on-1 level, one of the first exercises we do is address each of these five ingredients I’m about to discuss below.

If you want to accomplish your weight loss goals without compromising your sanity and preferred lifestyle, implement these five ingredients.

1.Have a meaningful incentive

The first step on your weight loss journey isn’t going to buy a gym membership, cleaning out your fridge, or researching workout plans.

The first step is to sit down and think about “why you want to lose weight?”.

I get it.

Writing why you want something seems silly and time wasting (after all, you need to get to the gym and sweat some calories off and clean your diet up).

However, this shotgun mentality may work at the beginning, but what happens when your motivation flames out and your adrenaline returns to its baseline. The novelty of something new has worn off and you don’t feel like going to the gym—what’s going to keep you going?

Without a powerful why there isn’t any substance or meaningful stakes brought to the table to guarantee you stick around at the first sight of resistance or discomfort.

A meaningful incentive isn’t buying a new pair of jeans, fitting into a neon green bikini for your vacation, building some size 16 biceps to impress at the beach, nor any other superficial surface metric.

A meaningful incentive connects on a deeper level and places a priority on the long-term (not just the weeks leading up to your summer vacation).

Aesthetics are important, but adding in other factors of your life such as losing weight to get off your medications, having the energy to play with your kids one day, setting an example for family and friends, or to improve your confidence to go after what you really want out of life.

2.Develop a winning game plan while preparing like a champion

Politics, sports, relationships, business, and wars all have one main commonality—to succeed requires strategic planning & preparation.

Presidential races aren’t won by the candidates just showing up. They prepare extensively and strategize to the minute of details. The super bowl isn’t won by the team just showing up on Sunday. They prepared two weeks in advance.

Wars aren’t won by randomly showing up and fighting.  They prepare and take stock of the surrounding terrain while analyzing their enemy.

Businesses don’t make profits each quarter by just showing up blindly each day. They forecast and conduct meetings to properly plan and execute. Successful relationships are certain to go stale after some years, but that’s why the successful ones continue to evolve with each other and never stop dating each other.

Stating a desire and want without a plan for making it a reality is nothing but an empty wish (it’s just floating up in the clouds).

Successful game planning and preparing like a champion requires you to front load your work as much as you can.

Why is a plan so crucial?

Because if you blindly begin your exercise routine, once resistance shows up or you have unexpected obstacles appear, you’re going to falter.

By game planning, you’re creating the structure that specifically works for you (most importantly). If your fitness plans don’t seamlessly mesh with your lifestyle, you’re not going to stick with the plan for the long haul.

When you’re thinking about how to construct a game plan, start with these three topics.

  1. Eating – How you eat needs to be considered based on your specific schedule, preferences, and comfortability while still complimenting your specific physique goals.
  1. Exercise – What type of workouts will you do? How many days will you lift each week? What exercises are you doing during each session?
  1. Implementation – What time are you working out and on what days? What about eating times? Have you established a sleep routine? Are you prepared for events, work, and other miscellaneous obstacles that will head your way?
planning successful weight loss transformations
Not matter the area of focus—you gotta have a strategy.


Front loading your work isn’t sexy, but neither is budgeting your finances—yet you’ll do it if it’s important enough.

One of the best ways to start front loading your work is to identify three of your potential biggest obstacles that pose the biggest barriers to succeeding with your fitness goals. Once you identify them, determine a solution for each of those obstacles.

3.Seek accountability and support

I told myself I was going to write a book and months later, I had one page written and a half-assed outline.

I told some people I wanted to write a book and they would tell me this is awesome. I felt good having a dream of writing a book, despite the reality that nothing was being accomplished.

Answering to ourselves hardly ever works in the end because we can justify our excuses and lack of action. Our brains are tricky and will find angles to make ourselves feel okay with not following through on our initial commitments and desires.

When it comes to accountability and support, we need two distinct types of it: professional/expert accountability and unapologetically positive support.

  1. Professional/expert support and accountability – This is having an expert in your corner or at least someone who will keep you accountable while providing guidance. Your best friend doesn’t count due to the relationship. They’re unlikely to push you outside your comfort zone and call you out for actions you fail to follow through with. 

Whether it’s a coach or expert opinion on a forum—you need to involve someone with expertise who isn’t afraid to offer advice that you may not want to hear.

  1. Unapologetically positive support – Whether it’s a friend, girlfriend, boyfriend, social media, or private group—this type of support essentially serves as your cheerleader. They keep your spirits high and keep you going when you feel like quitting.

They’re not going to give you logical expert opinion or call you out for something. They’re going to be biased in their support of you, no matter what’s going on.

4.Set a big, but realistic deadline

After you’ve established your meaningful incentive, a plan that fits your preferred lifestyle while establishing both types of accountability—now it’s time to put some skin in the game.

Without a deadline, there isn’t a sense of urgency to keep you focused and attentive.

While deadlines are important, you need to be realistic and properly assess everything going on in your life. If you have a hectic schedule and can’t workout as frequently along with getting inconsistent sleep—you can still expect some results, just not at the same rate as someone who consistently trains four days a week and routinely sleeps eight hours.

If you really want to up the ante, try a couple of these games out to make it fun and challenging with other friends when setting deadlines.

  • Make a goal on Stickk and donate to an organization that you hate if you fail to keep your word
  • Make a public declaration
  • Implement negative consequences or positive rewards (this is dependent upon your personality)

After determining your realistic goal, now it’s time to reverse engineer your goal down into manageable steps.

To generate momentum and build your confidence for long-term success, you must establish periodic markers of success.

Twenty pounds may be your goal, but reaching that goal is months down the road and without any positive signs of success beforehand, you’re not going to last.

Psychologically, twenty pounds sounds like a lot to someone new or rusty with their fitness. A better approach is to break those twenty pounds down into sizable chunks. With some clients, I’ll take it two pounds at a time.

Seems wacky and pointless, but just as in baseball, a couple singles and doubles here and there still drives in runs instead of just swinging for home runs while striking out more frequently.

Think little wins as opposed to large gigantic wins. You don’t go from broke to millionaire in two weeks. You don’t go from a mediocre NBA player to an all-star in four weeks.

5.Don’t forget to have fun

At the end of the day, we’re only talking about fitness. Not quantum physics, the theory of relativity, or some high-stakes boardroom meeting—this is supposed to be stress-relieving.

Here’s a secret that I want everyone to know—I don’t enjoy working out sometimes. Driving to the gym is one of the hardest tasks in my daily ritual.

There are a plethora of other comforting options. I could write even more (probably code for looking at Youtube videos), watch TV, eat some comfort foods (not a good idea), sleep in, play video games, or have a ‘Netflixathon‘.

However, I enjoy the effects of working out. I enjoy how it makes me feel; the stress it releases from my body; the way it helps my body look and perform.

These factors lead me to make better decisions; thus helps my business and relationships. That is why I’m hooked on the gym, not because I enjoy being out of breath jump roping or pushing myself to exhaustion during a set of squats.

I don’t enjoy passing up ice cream, wine, and cookies the majority of the time. While I eat and drink these items occasionally, for the most part, I pass on them because my why is more meaningful than the immediate/short-term pleasure those items provide.

ice cream- successful weight loss transformations
Ice cream is great, but it’s not worth your long term goals.


On the contrary, I enjoy how healthy foods make me feel, think, and perform.

Not matter the exercise routine you’re doing or the type of nutritional philosophy you’re following—you must enjoy some aspect of the journey (even if it’s simply finishing your workout or eating healthy through the week so you can look forward to your guilt-free weekend indulging meal)

Not finding any enjoyment and relying on sheer willpower is a dangerous game that you’ll always lose. Willpower is a limited resource that is zapped as you go about your daily routine and make decisions on numerous things. 

Put your lab coat on, become a scientist and keep experimenting with the type of workouts and nutritional strategies until you find something that perfectly gels with your preferred lifestyle while fully complementing your physique goals.

The Weight Loss Mindset: 9 Powerful Truths to Simplify Your Weight Loss Journey

“Whether you think you can or think you can’t—you are right.”—Henry Ford

The Weight Loss Mindset

We live in an image-laden society where sex sells. We live in a society where our looks grant us special privileges in certain aspects of life and open doors that are often off-limits for most.

We’re hyper-aware of our aesthetics and over-analyze the smallest of our perceived flaws. We at times, obsessively measure ourselves against the next human being beside us.

From billboards to magazines to Instagram models with little clothing flexing while quoting Ralph Waldo Emerson (weird) or Rumi (not motivating)—sex and fitness are spamming us everywhere.

Everyone wants to lose weight. Everyone wants to improve their physique for a myriad of reasons: more sex, more confidence, better quality of life, and the list goes on and on.

Think I’m over exaggerating about our obsession with weight loss?

Think again.

While our society is becoming more and more obsessed with sex and status—we’re collectively becoming unhealthier. Despite the plethora of information within our grasps, obesity is at an all-time high and most people aren’t even living a basic healthy lifestyle.

Most Americans are highly conscious of their weight and I’m willing to bet that most of the world is becoming increasingly aware of their weight.

Despite this awareness, our society is failing at weight loss. In a recent poll, 51 percent of Americans stated a desire to lose weight, yet only 26 percent say they’re making a serious effort to lose those pounds.


At face value, it’s easy to just say that the remaining 25 percent are just lazy and need to get their ass in the gym and start eating less and moving more.

However, we’re better than that nonsensical gibberish that most narrow-minded experts and gurus preach from their pulpits.

I’m willing to bet that the entire 51 percent makes an effort initially. But the failing 25 percent goes off course following the wrong advice and loses motivation by starting their weight loss journey with the wrong weight loss mindset.

Maybe the 25 percent failed because all of their hopes were placed on supplements, diet pills, magical fitness fairy dust, and other quick fixes that eventually fizzles out. After all, this isn’t too feasible of a belief to explore since the supplement industry is currently producing revenue at 32 billion and by 2021 is projected to be 60 billion.

These are all huge potential deterrents, but one of the biggest points for men and women’s weight loss shortcomings is their expectations. Most people quit due to their initial expectations not being met and the unrealistic timeliness they place on their transformations.

Weight loss doesn’t have to be a process where suffering is mandatory. If you’re tired of stressing over losing weight, remember these nine truths to develop an unstoppable weight loss mindset.

1.There will be some initial self-doubt (and that’s okay)

Every time we branch outside of our comfort zones, there’s going to be a fear of the unknown.

Yet, within this muddle of uncertainty, you must persist and move forward. Persistence in the wake of doubt and questioning of your abilities is common at the beginning. This uncertainty is common due to past fitness setbacks, lack of skill, or a lack of self-confidence.

There isn’t anything wrong with you just because you’re a little uneasy or anxious about the goals ahead—you’re human and it’s natural to feel this general uneasiness.

Wanting to lose fat or tackling any fitness goal is daunting. Stating an intent to lose 20 lbs or making the habit of exercising a consistent routine activity isn’t easy from the surface level.

2.Commitment is essential

State your intent and jump into the water with both feet. No dipping your toe in to test the waters. You’re either in or you’re out.

There isn’t a halfway. The elevator only goes up or goes down (there isn’t a sideways).

Commitment is doing the work regardless of how you feel.

Stating what you want isn’t enough. Talking and doing are two different things and needs to be separated.

A commitment entails doing the work regardless of how long it’ll take to accomplish your specific fitness objective. A commitment requires unwavering support to the craft and daily 1% improvement in life and fitness.

clock for weight loss mindset
No matter how many hours needed or days—you need to be committed for the long haul.


3.There are no shortcuts

Nothing and I mean nothing valuable and worthwhile in the long-term can be accomplished or gained through shortcuts and taking the easy option.

Going for the girl or guy who provides no resistances and has no morals instead of the girl or guy who plays hard to get and has standards leads to agony.

Short-term solutions provide instant gratification and places band-aids over deep wounds, but doesn’t solve long-term problems nor develop long-term healthy habits.

Opting for that cleanse or cheaply formulated diet may accomplish weight loss in the short-term, but in the long term provides an illusionary effect. Yes, you have weight loss for now, but long term, that weight is going to come back with a vengeance along with a worsening metabolism for a side order.

4.Perfectionism is a fairy tale

Perfectionism is often procrastination in disguise. A perfectionist mindset prevents you from having the chance of accomplishing your fitness goal.


Seeking perfection only allows you to delay taking action due to you telling yourself that you need more planning and knowledge before starting your fitness journey.

More knowledge, more tactics, and any other informational avenue isn’t your solution to accomplishing your weight loss goals. To get closer to your weight loss goals and living a rich and fulfilling lifestyle requires you to take action (like right now!).

No more waiting and planning, just do and assess, then go from there.

5.Have realistic expectations of yourself and your current situation

Let go of the comparison game and living vicariously through others fitness. Is it really motivating to watch numerous Instagram post of some insanely fit person posing with their magical weight reducing tea?

Are you motivated after watching numerous videos of someone posing in a perfectly lit room and sharing a quote telling you to believe in yourself and it’ll happen?

I’m betting if you do some soul searching, then odds are it’ll be more of a deterrent than an added benefit to your fitness journey.

The problem lies when you compare yourself to people who don’t share your specific circumstances and don’t have the specific obstacles that you have.

Make goals that suit your particular lifestyle and situation, not anyone else’s.

If you can only commit to three gym sessions a week, so be it, that’s plenty. Don’t force yourself into a fitness plan and set goals based on what others tell you and expect.

Accomplishing your goal in 16 weeks is great. 20 weeks is just as good. The main point is to accomplish this in a sustainable manner that has your long-term health in mind, not just superficial metrics.

6.Progress isn’t linear

The first three weeks, your weight is doing the electric slide off your body with ease. You’re flying high and feeling good, then around week four, your weight hasn’t decreased.

This is the typical cycle of someone starting a weight loss regimen. The first few weeks depending on your starting weight and conditioning levels, weight will fly off your body due to water weight, glycogen storage, and the initial shock of your system.

Progress will naturally slow and that’s normal. It’s not natural for someone to lose four—five lbs each week throughout their journey.

It’s also normal to go weeks without weight coming off and then the week after, you lose a couple of pounds. Weight loss doesn’t operate on a linear straight line, think of weight loss as operating more on a roller coaster.

7.Expect some turbulence (and embrace it)

If you didn’t experience any resistances toward version 2.0 of yourself, then what fun would that be?

While in the heat of the moment, your obstacles and setbacks won’t be fun. However, after reflecting on it, you’ll come to understand that those moments of seeming drudgery are what develops your character.

Those moments are what develops your badassery and make you remarkable.

Most people think success is one straight line of good times up the mountain, but it’s actually an ugly wiggly line that requires you to hold on for dear life at times and just survive.

weight-loss mindset

Sometimes you’re going to run into thunderstorms and there isn’t anything you can do about those moments. But remember, just as thunderstorms don’t last forever, those dark cloudy moments will pass through and give way to more sunny and prosperous moments.

It’s only a failure if you decide to quit and wave your little white flag.

8.You’ll need to call for help at some point

Bill Withers famously stated that we all need somebody to lean on, and boy is he correct on that.

For the majority of the past year, I had to lean on quite a few people and if it wasn’t for them—this article wouldn’t be written nor would this blog still be around.

Life is tough and frustrating at times. Sometimes we don’t have all the answers, capabilities, capacity, or strength to handle everything that is thrown our way.

None of us is superman (and even he needs help). It takes vulnerability, but true courage is raising your hand or making that call for help and support.

Never feel ashamed to ask for help or reach out for support. It’s tough to juggle fitness with all the other movable pieces going on within our lives.

9.You’re ultimately in control of your end destination

At the end of the day, your actions will propel you to success and the goals you desire or lead you to a land of disappointment and endless dieting (don’t do this, stop that here).

You are the captain of this here ship and that is your life. You control which direction it sails and determine what you let on board (people, environments, and other lifestyle factors).

Many can teach you and tell you about the path to where you desire, but only you can choose to take that path and do the right actions.

Lastly, here’s a free download of the weight loss mindset to remind yourself in case you start being too hard on yourself.

the weight loss mindset

Sleeping in the Digital Age: 7 Habits to Immediately Improve Your Sleep

woman sleeping in the digital age

“I know I should do it, but I just don’t.”

Sound familiar?

Of course, it does. Each and every one of us most likely blurts this out at least once a day.

“I should eat healthier, but {insert excuse}.”

“I should start saving my money, but {insert excuse}.”

“I should clean the house, but {insert excuse}.”

“I should start my dream business, but {insert excuse}.”

“I should start writing daily and that will help develop the book I’ve been dying to write, but [insert excuse}.”

“I should ask that cute girl out who I have a crush on, but {insert excuse}.”

“I should do this.” “I should do that.”

And here’s the biggie—“I should sleep more, but {insert excuse}.”

We all know that sleep is vital to living a rich life and building a world class body, yet we turn a blind-eye.

Realizing the importance of sleep goes in one ear and out the other just as a 10-year old child neglects to listen to his parents about cleaning the room and not being so messy (ok, I’m talking about myself here).

This is the most technological age ever known to man. Never in time have we had the wealth of information available at our fingertips—yet, we’re getting worse at the simplest of habits (ahem, ahem…going to sleep).

This sleep epidemic is only getting worse. The average adult is getting one and a half hours less sleep per night than the average adult did 100 years ago.

But, 100 years ago, we didn’t have the internet, the influence and expectations to hustle our asses off, random lights throwing our natural circadian rhythms off, and distraction after distraction keeping us from hitting the sheets.

Life was much simpler to sleep 100 years ago.

There are gazillions of sleep articles in existence that discuss the effects and problems of sleep. We know that lack of sleep leads to foggy brain syndrome, mood swings that make you unpleasant to be around, skin that is far from glowing, an appetite that skyrockets (this doesn’t lead to good results), a metabolism that is a train wreck due to your hormones being off their normal cycle, and lastly—damaging your heart.

Ok, lack of sleep is bad (just in case you needed a friendly reminder).

Our distractions aren’t going anywhere and life isn’t going to quiet down just to let us sleep.

Does this mean we should just throw our hands up in the air and just accept that our quantity and quality of sleep is just going to plummet down the toilet?

Absolutely not.

You’re going need to instill some discipline and focus while adapting to the surroundings that life has dealt you. Here are seven habits to improve your sleeping in the digital age.

1. Develop a bedtime ritual

No matter how good your intentions are, distractions will inevitably arise and steer you off course. With that said, the first step to fail-proof your sleep is to develop a ritual.

NBA players specifically roll the ball around their fingers a certain number of times before attempting a free throw; baseball players spit then kick some dirt while rotating their bat a random amount of times before being ready for the pitch; bowlers even have some weird routines before attempting their roll; the rock band Van Halen wouldn’t allow brown M & M’s backstage of their shows.

Besides being random facts, these are examples of people using specific actions and routines to accomplish their desired habit. Your sleep isn’t any different.

A routine isn’t the actual activity (sleeping), it’s the series of steps taken & initiated to lead to that activity. For Twyla Tharp, the ritual wasn’t her practicing and working out early each and every morning, it was instead the ringing of the alarm clock and hailing of the taxi cab en route to the gym.

When thinking of your sleep routine, pick a couple of actions that will be a signal that’s it’s time for sleep. This could be brewing a nice cup of Chamomile tea (non-caffeine is key here), doing your face wash and other person hygiene task. The specific activities don’t matter, just find a sequence of activities that gets you in the mindset for sleep and nothing else.

2. Turn off electronics 60-90 minutes before bed

In the age that we live in, shutting off our electronics can seem next-too-impossible. We’re attached to our phones, our computer screens, and our television screens.

This might seem trivial, but all of these electronics have an artificial blue light emitting, which throws our hormones off their normal biological cycle (hence the lower quality of sleep).

electronics sleeping in the digital age
There’s a time & place for our electronics.


In certain cases, this isn’t going to be possible because of important work assignments and other miscellaneous tasks.

When that’s the case, I recommend you download the free software program Flux (actually you should download it regardless). It’s a program that automatically adjusts the lighting and brightness of your screen based on the time of the day.

3. Put your coffee in timeout

I love coffee and I’m sure it loves me back. It’s become a ritual in my daily life. I’ll have a cup within a few hours of waking. However, I had to learn a lesson the hard way—coffee can’t be consumed like water.

While coffee can help boost our workouts, increase our productivity, and even fight cancer—too much of a good thing can become a bad thing.

Here’s the big idea to keep in mind: just because you drink coffee at 8am doesn’t mean it’s gone by 10 am. Coffee has a half-life of around 6 hours. If you’re constantly drinking coffee throughout the day, there’s always going to be caffeine within your system.

The quality of your sleep will be disrupted with a steady late night intake of coffee. Cut off your coffee around 2-3 pm if your normal bedtime is around 10pm. This is hard, as I sometimes break this rule, but for the most part, try to abide by this.

4. Exercise

This is the captain obvious of the group.

Exercise plays a pivotal role in keeping us young and healthy looking, but that’s not where your body transformation is taking place. Exercising is merely tearing your body down while you’re working out and creating micro tears within your muscle fibers.

While sleeping, this is when messages are being sent out within your body while releasing large amounts of hormones to build your body up for next time.

While exercise is key and helps with sleep, it’s also important to exercise at your most optimal time. If you want to get your most ideal sleep, it’s better to exercise earlier in the day.

One of the key reminders about working out before bed is the temporary increase in your body temperature from your workout session. This cool down back to your normal default state is going to last four to six hours.

If you sleep around 10:30 pm, get a workout in around 4:30pm to take advantage of this benefit.

On a random mini rant, the random 2am or late night workout needs to stop.


Because you’re getting off your normal hormonal cycle. Cortisol (your stress hormone) naturally comes in a big wave in the morning, hence why exercise is beneficial in the morning. Not only does it improve your sleep, but exercising earlier forces a normal release of cortisol to flow in its natural cycle. As the day goes along, cortisol drops and your other normal nighttime hormones take precedence.

5. Spend time with your significant other (i.e. have some more sexy time)

We’re busy with work, useless news, or some other trivial matters which takes us away from the present with our loved ones. Even when we’re with our friends, family, and significant others—we’re not really there. Physically we’re there, but mentally and emotionally, we’re MIA (missing in action).

A few hours before bed is the perfect time to be fully present with your loved ones and friends—not working on work projects. For those of you in a relationship or married, an orgasm is one of the best things to help with your sleep.

Having an orgasm leads to men and women releasing many hormones and chemicals. Oxytocin (aka the cuddle hormone) in a 2003 study in the journal of regulatory peptides was showed to help with sleep due to its calming effects while subsequently countering the effects of cortisol (our stress hormone).

Besides oxytocin, other hormones and chemicals such as norepinephrine, vasopressin, serotonin, and prolactin play a key role in an orgasm.

step into the bedroom- sleeping in the digital age
Once you walk into here, there are only 2 options (everything else must go).


I don’t want to leave empty-handednded, here’s a favorite that everyone will love.

6. Read a physical copy of a book

Reading is a great activity to unwind from the day, however, the purpose is defeated if you’re still using a brightly lit iPad or kindle. If that’s all you got, so be it—look into getting some Swannies to block out those blue lights from our devices.

For those with a very busy brain, I suggest going with a fiction book or some type of autobiography for late night reading (try this book if you’re feeling a little sentimental, plus it’s one of my all-time favorites).

Reading business books or any other creative type of book filled with ideas might lead to the opposite objective being met (relaxation). Instead, it’s 3 am and you’re working on your new idea that came from your readings.

7. Meditate

We all have thoughts (it’s been reported that’s it’s close to 50,000 on a daily basis).

Add these 50,000 thoughts plus living in the age of information overload with a hyper-connected society that’s highly stressed out and you have a next-to-none chance of relaxing your monkey brain.

To get some quality sleep, you need to quiet down the chatter going on inside your brain. The best, most practical way that’s healthy for your body is to develop a meditation practice.

Meditation doesn’t have to be complicated, you don’t have to subscribe to weird beliefs, adopt a code name,  join a cult, nor sit cross-legged.

Meditation is simply taking a few moments out of your day to quiet your brain, slow down from the busyness of the world, and get back into the present moment.

While I recommend taking time first thing in the morning to meditate before doing anything else—you can meditate while strolling through the park counting each step, washing dishes, taking a shower, or trying some of these techniques right before bed.

The key to meditation is consistency. The more you meditate, the more likely your life will be calmer. Frequency is more important than any specific duration.

I started with ten minutes of meditation using the app, Calm first thing in the morning. I currently meditate for twenty minutes per day (sometimes I split into ten-minute sessions). If ten seems too difficult, try three minutes.

Lastly, here’s a free download of the 7 habits to stick somewhere when you need to remind yourself what to do.

sleep infographic- sleeping in the digital age