In this episode, CJ dives into the surprising impact of what you do just before bed—and how it can directly influence your strength, recovery, and overall performance.

CJ shares a personal discovery from his 30-day experiment where each day he implements a small but powerful biohack. On Day 8, the focus is on how a deliberate nighttime protocol (including breathwork, slow training, and quality sleep routines) can significantly enhance strength and boost metabolic health.

This isn’t just about working harder—it’s about working smarter with your body’s natural rhythms.

Throughout the episode, CJ discusses:

• How super slow training activates muscle growth even in short time frames
• The science behind Tabata and why brief high-intensity bursts work
• The underrated power of parasympathetic breathing to promote deep rest
• Why your evening routine might be sabotaging your gains
• Real-world application: How he applied this routine and felt stronger the next day

Key Takeaways:

1. Muscle growth doesn’t happen during your workout—it happens while you rest. What you do before bed (mentally and physically) can determine recovery and performance.
2. Super slow training increases time under tension, recruiting more muscle fibers—great for people short on time but wanting real results.
3. Tabata is powerful for metabolic conditioning. A few minutes can outperform long cardio sessions if done right.
4. Breathwork before sleep switches your nervous system from fight-or-flight to rest-and-digest, priming your body for growth and recovery.
5. Consistency in evening rituals creates hormonal stability, improved strength, better insulin sensitivity, and deeper sleep quality.

5 Things You Can Start Doing Today to Improve Your Life:

1. Incorporate slow strength training (e.g., 3–5 second eccentric and concentric movements) 2–3 times per week. Focus on control, not speed.
2. Try Tabata training (4 minutes: 20 sec on, 10 sec off x8 rounds) for a metabolic boost. Just one session a day is enough.
3. Do 5 minutes of deep diaphragmatic breathing before bed. Try 4-7-8 breathing (inhale 4 sec, hold 7 sec, exhale 8 sec) to shift into parasympathetic mode.
4. Avoid screens and heavy food 90 minutes before sleep. Light, calm, and darkness help melatonin rise and improve recovery.
5. Track your strength and recovery. Take note of your performance and sleep quality after implementing this protocol—data over drama.

💡 Your bedtime routine is a performance enhancer—master it, and you don’t just sleep better… you get stronger.