In this episode of Shift with CJ, we explore two of the most powerful, low-cost habits that transform your energy, body, and brain—sleep optimization and foundational movement. If Day 1 was about igniting change through fasted cardio and portion control, Day 2 is about mastering recovery and resilience.

What You’ll Learn:

Why Sleep Is Your #1 Biohack: CJ reveals how sleep is the cornerstone of recovery, hormone regulation, fat loss, and mental clarity—and how improving sleep is free. He breaks down which foods enhance melatonin and serotonin production and which ones sabotage your rest.

The Big 6 Exercises: You’ll get an intro to the most essential movements that form the foundation of any fitness plan:

• Squats (legs)
• Push movements (e.g., push-ups)
• Pull movements (e.g., rows, pull-downs)

CJ emphasizes quality over quantity—form, breath, and the mind-body connection are key. These aren’t about performance but about building the habit.

Why Movement + Sleep Work Together: Good sleep boosts muscle recovery, while exercise improves sleep quality by regulating your circadian rhythm, lowering stress, and tiring out your nervous system naturally.

Key Takeaways:

1. Form beats reps. Don’t worry about lifting heavy. Focus on slow, controlled movement—3 seconds down, 2 seconds up.
2. Use the 10-rep rule. For each of the Big 6 movements, do 10 reps per set with 3 sets total.
3. Track your workouts. Use a handwritten or digital journal. Record your sets, how you felt, and your breath control to build awareness.
4. Sleep-enhancing foods include:
   • Kiwi (melatonin and serotonin)
   • Tart cherry juice (natural melatonin)
   • Banana (tryptophan and potassium)
   • Turkey (L-tryptophan)
   • SMASH fish like salmon, mackerel, anchovies, sardines, herring (omega-3s and vitamin D)
5. Sleep-sabotaging foods include:
   • Spicy foods (raise body temperature)
   • Cheese (contains brain-stimulating thiamine)
   • Sugary desserts (cause blood sugar crashes)
   • Alcohol (interferes with REM sleep)
   • Chocolate (contains caffeine and theobromine)
   • Acidic foods (may cause heartburn or discomfort)

5 Things to Start Doing Today:

1. Do a 15-minute workout using Squats, Push, and Pull movements – master the basics slowly and record your progress.
2. Eat 2 kiwis or drink 237 ml of tart cherry juice 1–2 hours before bed to naturally increase melatonin and reduce time to fall asleep.
3. Avoid spicy, sugary, or acidic foods after 6 PM—your digestion and sleep quality will thank you.
4. Add one SMASH fish (salmon, mackerel, anchovies, sardines, herring) to your dinner this week to support better serotonin production and deeper sleep.
5. Create a wind-down routine that starts with light stretching or journaling and avoids screens and stimulants 60–90 minutes before bed.

Final Insight: Exercise tears down. Sleep builds up. When you respect both, you create the environment for your strongest, healthiest, most energized self to emerge.

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Listen now on Spotify, Apple Podcasts, or YouTube. Tag @ShiftWithCJ and share how you’re sleeping and moving better from Day 2.

#ShiftWithCJ #SleepOptimization #Big6Exercises #BiohackingBasics #FoundationalFitness #SleepFoods