Physique Development Podcast

Today is part two of our Digestion Starter Pack. If you missed part one, skip back to episode 105 for the first two tiers of the starter pack.

In this episode, we are diving into tier 3 and tier 4, which are food/nutrition and supplements, respectively, and covering how changes within those can help you improve your digestion.

As always, it is our goal not only to supply you, the listener, with valuable insights on the topics or questions but also to plant some seeds for further research and thought. Without further ado, let's get into today's episode.

Timestamps:

(0:00) About today's episode

(0:22) Socks or no socks to sleep?

(2:12) Recapping tiers 1 & 2

(2:53) Tier 3 — Food

(4:32) Macro allotment & distribution

(9:54) Fiber allotment & distribution

(14:30) Keeping a food log/journal

(17:03) Food sourcing & FODMAPs

(19:12) **Bonus Tip** Alex's Vegetable Mash

(20:51) Meal timing

(22:36) Tier Four — Supplements

(23:13) Stomach acid testing/medications/chronic digestive issues

(24:57) A final disclaimer before supplements

(26:11) Fiber

(30:54) Probiotics (Saccharomyces Boulardii)

(36:12) L-Glutamine

(41:05) Zinc Carnosine

(47:03) Aloe Vera

(52:59) Marshmallow Root

(56:12) Magnesium

(57:25) A few extra things to consider

(1:03:07) Wrap-up

Additional Resources:

FODMAP Food List - https://www.ibsdiets.org/fodmap-diet/fodmap-food-list/

Dealing With Low Appetite (PD Podcast Ep.39) - https://pod.fo/e/102948

Baking Soda/Stomach Acid Test - https://my.clevelandclinic.org/health/diseases/23392-hypochlorhydria

Squatty Potty - https://amzn.to/3JuBva4

Research:

https://pubmed.ncbi.nlm.nih.gov/32423084/

https://pubmed.ncbi.nlm.nih.gov/30439760/

https://pubmed.ncbi.nlm.nih.gov/34073366/

https://pubmed.ncbi.nlm.nih.gov/32190365/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7065695/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2763764/

https://www.ncbi.nlm.nih.gov/books/NBK92765/

https://pubmed.ncbi.nlm.nih.gov/16749917/

https://www.mdpi.com/2072-6651/12/10/619

https://www.mdpi.com/2072-6643/12/3/665

https://examine.com/supplements/glutamine/

Have questions for future episodes or have a topic you'd like us to cover? Submit them here - https://forms.gle/AEu5vMKNLDfmc24M7

Looking to hire the last coach you'll ever need? Apply here - https://physiquedevelopment.typeform.com/to/ewAMxk1w

Interested in competition prep? Apply here - https://physiquedevelopment.typeform.com/to/Ii2UNA

For more videos, articles, and information, head to - https://physiquedevelopment.com

Check out the PD Nutrition Calculator - https://physiquedevelopment.com/calculator

Band tee sale! 10% off for podcast listeners. Use code PDPOD at checkout - https://physiquedevelopment.com/product-category/gear

To follow the team on Instagram:

Coach Alex - https://www.instagram.com/alexbush__

Coach Sue - https://www.instagram.com/suegainz

Physique Development - https://www.instagram.com/physiquedevelopment_

If you would like to support Physique Development and this podcast, please head over to your favorite podcast app and leave us a rating and review! This goes a long way in supporting this podcast and helps us continue to bring high-quality, honest, content to you in the form of a podcast. Thank you for listening and we will see you all next time!

----

Produced by: David Margittai | In Post Media

Website: https://www.inpostmedia.com

Email: [email protected]

© 2023, Physique Development LLC. All rights reserved.

Digestion affects your overall health and is continually being more (and better) researched. Today, Sue and Alex are diving into part one of a 'digestion starter pack' to get you in the most optimal place to digest your foods. Listen in as they break down what constitutes good digestion, bad digestion, and ways to improve your digestion.

As always, it is our goal not only to supply you, the listener, with valuable insights on the topics or questions but also to plant some seeds for further research and thought. Without further ado, let's get into today's episode.

Timestamps:

(0:00) About today's episode

(0:31) Sue and Alex ponder the difference between middle school and junior high

(3:42) Introducing today's topic: digestion

(5:08) Farting in front of others?

(6:56) What is digestion? Breaking down what constitutes 'good' and 'bad' digestion

(14:13) How many different things does our gut health and digestion impact from an overall health standpoint?

(18:51) Tier 1 — Habits & Routine

(20:31) Speed of consumption

(25:06) Environment

(26:39) Heart rate

(28:21) Chewing your food

(30:20) Water intake

(32:54) Tier 1 wrap-up

(35:03) Tier 2 — Stress

(43:10) Sleep

(49:57) Breathing

(51:38) Posture

(52:26) Recapping Tiers 1 & 2

(52:58) Wrap-up

Additional Resources:

Bristol Stool Chart - https://www.webmd.com/digestive-disorders/poop-chart-bristol-stool-scale

MASS Research Review - https://www.strongerbyscience.com/mass

Have questions for future episodes or have a topic you'd like us to cover? Submit them here - https://forms.gle/AEu5vMKNLDfmc24M7

Looking to hire the last coach you'll ever need? Apply here - https://physiquedevelopment.typeform.com/to/ewAMxk1w

Interested in competition prep? Apply here - https://physiquedevelopment.typeform.com/to/Ii2UNA

For more videos, articles, and information, head to - https://physiquedevelopment.com

Check out the PD Nutrition Calculator - https://physiquedevelopment.com/calculator

Band tee sale! 10% off for podcast listeners. Use code PDPOD at checkout - https://physiquedevelopment.com/product-category/gear

To follow the team on Instagram:

Coach Alex - https://www.instagram.com/alexbush__

Coach Sue - https://www.instagram.com/suegainz

Physique Development - https://www.instagram.com/physiquedevelopment_

If you would like to support Physique Development and this podcast, please head over to your favorite podcast app and leave us a rating and review! This goes a long way in supporting this podcast and helps us continue to bring high-quality, honest, content to you in the form of a podcast. Thank you for listening and we will see you all next time!

----

Produced by: David Margittai | In Post Media

Website: https://www.inpostmedia.com

Email: [email protected]

© 2023, Physique Development LLC. All rights reserved.

Today, we're talking about habits we've added that have positively changed our lives. Habits provide structure, give you a feeling of accomplishment and discipline, and can even have a domino effect into other areas of your life. Listen in as Alex and Sue not only dive into habits they've incorporated but also a few habits they are currently working on.

As always, it is our goal not only to supply you, the listener, with valuable insights on the topics or questions but also to plant some seeds for further research and thought. Without further ado, let's get into today's episode.

Timestamps:

(0:00) About today's episode

(0:28) Catching up with Alex and Sue

(3:57) Introducing today's topic & why habits can be so beneficial

(5:07) Daily movement/getting outside daily

(11:16) Being specific in all things

(16:13) Waking up early/prioritizing sleep

(19:11) Less, but better

(22:20) Keeping things tidy

(28:00) Splitting the day into 3 segments

(33:50) Planning the days out

(42:33) Skincare

(47:57) Controlling social media consumption

(54:01) Some habits we're currently working on

(1:08:21) Final thoughts

(1:10:10) Wrap-up

Additional Resources:

Opal Screen Time App (iOS) - https://apps.apple.com/us/app/opal-screen-time-for-focus/id1497465230

Have questions for future episodes or have a topic you'd like us to cover? Submit them here - https://forms.gle/AEu5vMKNLDfmc24M7

Looking to hire the last coach you'll ever need? Apply here - https://physiquedevelopment.typeform.com/to/ewAMxk1w

Interested in competition prep? Apply here - https://physiquedevelopment.typeform.com/to/Ii2UNA

For more videos, articles, and information, head to - https://physiquedevelopment.com

Check out the PD Nutrition Calculator - https://physiquedevelopment.com/calculator

Band tee sale! 10% off for podcast listeners. Use code PDPOD at checkout - https://physiquedevelopment.com/product-category/gear

To follow the team on Instagram:

Coach Alex - https://www.instagram.com/alexbush__

Coach Sue - https://www.instagram.com/suegainz

Physique Development - https://www.instagram.com/physiquedevelopment_

If you would like to support Physique Development and this podcast, please head over to your favorite podcast app and leave us a rating and review! This goes a long way in supporting this podcast and helps us continue to bring high-quality, honest, content to you in the form of a podcast. Thank you for listening and we will see you all next time!

----

Produced by: David Margittai | In Post Media

Website: https://www.inpostmedia.com

Email: [email protected]

© 2023, Physique Development LLC. All rights reserved.

In today's episode, we get vulnerable. We're talking about the mistakes we've made while growing Physique Development, leadership qualities, and what it means to build a team that we can go far with.

BUT—we can't have a super serious conversation without some fun first! Find out which one of us takes the most showers and who has the most 'types' of shower.

As always, it is our goal not only to supply you, the listener, with valuable insights on the topics or questions but also to plant some seeds for further research and thought. Without further ado, let's get into today's episode.

Timestamps:

(0:00) About today's episode

(0:26) Alex has a burning question for Sue

(9:41) Introducing today's topic

(10:23) How has our definition of leadership changed from before we had employees to now?

(13:45) How have we grown in our leadership roles as time has progressed?

(21:11) What are the differences between being a coach & being a leader?

(30:31) What have the biggest challenges been going from the first hire to building a larger team?

(38:07) Handling feedback (giving and receiving), wanting to be liked, & having hard conversations

(52:04) Setting & maintaining a standard

(56:13) Being respected vs being 'liked'

(1:00:37) Emphasizing importance & creating the culture you desire

(1:02:58) Applying leadership to every aspect of your life

(1:04:38) What are we personally focusing on right now in terms of being a leader?

Have questions for future episodes or have a topic you'd like us to cover? Submit them here - https://forms.gle/AEu5vMKNLDfmc24M7

Looking to hire the last coach you'll ever need? Apply here - https://physiquedevelopment.typeform.com/to/ewAMxk1w

Interested in competition prep? Apply here - https://physiquedevelopment.typeform.com/to/Ii2UNA

For more videos, articles, and information, head to - https://physiquedevelopment.com

Check out the PD Nutrition Calculator - https://physiquedevelopment.com/calculator

Band tee sale! 10% off for podcast listeners. Use code PDPOD at checkout - https://physiquedevelopment.com/product-category/gear

To follow the team on Instagram:

Coach Alex - https://www.instagram.com/alexbush__

Coach Sue - https://www.instagram.com/suegainz

Physique Development - https://www.instagram.com/physiquedevelopment_

If you would like to support Physique Development and this podcast, please head over to your favorite podcast app and leave us a rating and review! This goes a long way in supporting this podcast and helps us continue to bring high-quality, honest, content to you in the form of a podcast. Thank you for listening and we will see you all next time!

----

Produced by: David Margittai | In Post Media

Website: https://www.inpostmedia.com

Email: [email protected]

© 2023, Physique Development LLC. All rights reserved.

Today is a fun episode! We dive right into some wild "would you rather" questions, listener-submitted questions, and some top fives. Alex and Sue drop their biggest pet peeves and even talk about their irrational superstitions. Prepare for some serious belly laughs!

As always, it is our goal not only to supply you, the listener, with valuable insights on the topics or questions but also to plant some seeds for further research and thought. Without further ado, let's get into today's episode.

Timestamps:

(0:00) Intro—Catching up with Sue & Alex

(4:46) Would you rather it be an Arizona summer forever or an Ohio winter forever?

(7:04) Money is unlimited, what are the first 3 things that you hire someone to take care of & why?

(10:08) Would you rather be the artist of every song you listen to or have a dog bark continuously each time you start to talk?

(12:16) What was your first car, make & model? What is your dream car, if you have one?

(18:16) Would you rather pee every time you stood up or poop every time you sat down?

(20:25) What is your biggest pet peeve? Top 3?

(23:28) Sanitary reasons aside, would you rather have to work out for an hour naked at a public gym or be dropped off 2 miles from your house whilst being naked & having to make your way home?

(27:39) What is the telltale sign that you aren’t happy?

(30:10) Would you rather be gluten-free or dairy-free for the rest of your life?

(32:45) For the next year, would you rather have a full-blown mustache or Big Foot-type hairy legs?

(34:43) What is the most irrational superstition that you have?

(37:47) What do you consider to be your personal calling?

(45:02) A dream vacation that you’d like to go on together?

(47:32) What’s the most wild request that you’ve received from an inquiring client?

(50:47) Top 5 artists for your training music?

(53:34) Top 5 movies of all time?

(57:14) Top 5 favorite athletes of all time?

(1:02:55) Top 5 Alani Nu Energy Drink flavors?

(1:04:39) Top 5 snacks?

(1:10:10) Wrap-up

Have questions for future episodes or have a topic you'd like us to cover? Submit them here - https://forms.gle/AEu5vMKNLDfmc24M7

Looking to hire the last coach you'll ever need? Apply here - https://physiquedevelopment.typeform.com/to/ewAMxk1w

Interested in competition prep? Apply here - https://physiquedevelopment.typeform.com/to/Ii2UNA

For more videos, articles, and information, head to - https://physiquedevelopment.com

Check out the PD Nutrition Calculator - https://physiquedevelopment.com/calculator

Band tee sale! 10% off for podcast listeners. Use code PDPOD at checkout - https://physiquedevelopment.com/product-category/gear

To follow the team on Instagram:

Coach Alex - https://www.instagram.com/alexbush__

Coach Sue - https://www.instagram.com/suegainz

Physique Development - https://www.instagram.com/physiquedevelopment_

If you would like to support Physique Development and this podcast, please head over to your favorite podcast app and leave us a rating and review! This goes a long way in supporting this podcast and helps us continue to bring high-quality, honest, content to you in the form of a podcast. Thank you for listening and we will see you all next time!

----

Produced by: David Margittai | In Post Media

Website: https://www.inpostmedia.com

Email: [email protected]

© 2023, Physique Development LLC. All rights reserved.

"If you look good, you feel good. If you feel good, you play good. If you play good, they pay good." -Deion Sanders

When you look good, you feel good, and when you feel good, you perform well. How we look and feel plays a huge role in the way we perform in our daily lives.

Today, we are talking about how you can feel your best, one of Sue's biggest idols, and a huge pet peeve of Alex.

Before we jump in, please subscribe and leave us a comment or review if you are loving the podcast.

As always, it is our goal not only to supply you, the listener, with valuable insights on the topics or questions but also to plant some seeds for further research and thought. Without further ado, let's get into today's episode.

Timestamps:

(0:00) About today's episode

(0:26) Catching up with Sue and Alex

(6:05) "Look good, feel good, perform good" -Deion Sanders

(10:47) The main pillars of looking & feeling better

(14:06) How the clothes you wear can affect your productivity

(19:12) What can you do when you're in a phase where your clothes aren't fitting you the way you'd like?

(23:52) The fine line between inspiration and comparison

(27:57) The importance of keeping up with your laundry

(35:09) People form opinions based on appearance and presentation (whether you like it or not)

(40:04) "If you're gonna play the game, PLAY the game"

(44:11) You have to ACT like the person you want to become before you can become that person

(45:54) Wrap-up

Additional Resources:

Styled by Florencia - https://www.instagram.com/styledbyflorencia

Have questions for future episodes or have a topic you'd like us to cover? Submit them here - https://forms.gle/AEu5vMKNLDfmc24M7

Looking to hire the last coach you'll ever need? Apply here - https://physiquedevelopment.typeform.com/to/ewAMxk1w

Interested in competition prep? Apply here - https://physiquedevelopment.typeform.com/to/Ii2UNA

For more videos, articles, and information, head to - https://physiquedevelopment.com

Check out the PD Nutrition Calculator - https://physiquedevelopment.com/calculator

Band tee sale! 10% off for podcast listeners. Use code PDPOD at checkout - https://physiquedevelopment.com/product-category/gear

To follow the team on Instagram:

Coach Alex - https://www.instagram.com/alexbush__

Coach Sue - https://www.instagram.com/suegainz

Physique Development - https://www.instagram.com/physiquedevelopment_

If you would like to support Physique Development and this podcast, please head over to your favorite podcast app and leave us a rating and review! This goes a long way in supporting this podcast and helps us continue to bring high-quality, honest, content to you in the form of a podcast. Thank you for listening and we will see you all next time!

----

Produced by: David Margittai | In Post Media

Website: https://www.inpostmedia.com

Email: [email protected]

© 2023, Physique Development LLC. All rights reserved.

100 episodes… WOW! Thank you for listening and continuing to follow along. If you are loving the pod, be sure to leave us a review—we love to hear from you guys!

If you haven't listened to last week's episode, be sure to catch up on episode 99 where we dive into Sue's post-show protocols being 30 weeks post-show. 

Today, we are talking specifically about what has helped post-show and how Sue is transitioning from continually having a show on the horizon to not having a show planned for the future. Listen in as Sue discusses how she is focusing on her mental health, recognizing what she wants from life, how she identifies herself as not just a competitor, and more.

As always, it is our goal not only to supply you, the listener, with valuable insights on the topics or questions but also to plant some seeds for further research and thought. Without further ado, let's get into today's episode.

Timestamps:

(0:00) Intro

(0:49) Having been there before

(1:56) Focusing on health (hormonal, physical, mental)

(7:29) Having a coach

(9:50) Having an honest conversation with myself & recognizing my new goals/what I want from my life

(16:23) Giving myself space & recognizing that I don't owe anything to anyone

(21:16) Recognizing that my body is going to change over time & I'm not meant to fit clothes, clothes are meant to fit me

(23:26) Surrounding myself with people who will be understanding & supportive of me

(24:49) Still posing & taking pictures, but NOT excessively body-checking

(26:14) Allowing myself to feel good & positive about how I look

(30:06) Filling my time & focusing on things outside of how my body looks

(31:37) Journaling

(32:33) Not solely identifying myself as a competitor

(34:38) An update on my hormones

(42:27) Final thoughts

(44:07) Wrap-up

First Time Competitor Series:

Part 1 - https://pod.fo/e/eef9c

Part 2 - https://pod.fo/e/10a3bf

Part 3 (Show Day) - https://pod.fo/e/10bd81

Part 4 (Post-Show) - https://pod.fo/e/10d875

Have questions for future episodes or have a topic you'd like us to cover? Submit them here - https://forms.gle/AEu5vMKNLDfmc24M7

Looking to hire the last coach you'll ever need? Apply here - https://physiquedevelopment.typeform.com/to/ewAMxk1w

Interested in competition prep? Apply here - https://physiquedevelopment.typeform.com/to/Ii2UNA

For more videos, articles, and information, head to - https://physiquedevelopment.com

Check out the PD Nutrition Calculator - https://physiquedevelopment.com/calculator

Band tee sale! 10% off for podcast listeners. Use code PDPOD at checkout - https://physiquedevelopment.com/product-category/gear

To follow the team on Instagram:

Coach Alex - https://www.instagram.com/alexbush__

Coach Sue - https://www.instagram.com/suegainz

Physique Development - https://www.instagram.com/physiquedevelopment_

If you would like to support Physique Development and this podcast, please head over to your favorite podcast app and leave us a rating and review! This goes a long way in supporting this podcast and helps us continue to bring high-quality, honest, content to you in the form of a podcast. Thank you for listening and we will see you all next time!

----

Produced by: David Margittai | In Post Media

Website: https://www.inpostmedia.com

Email: [email protected]

© 2023, Physique Development LLC. All rights reserved.

Can you believe Sue is already 7.5 months post-show? Today, Sue and Alex chat about the difficulties they ran into during her competition season, what it's like having no new competition goal to jump into, and what goals Sue does have for training and fitness.

As always, it is our goal not only to supply you, the listener, with valuable insights on the topics or questions but also to plant some seeds for further research and thought. Without further ado, let's get into today's episode.

Timestamps:

(0:00) Intro—Catching up with Alex & Sue

(6:14) Some of the difficulties we ran into throughout the competition season

(11:30) The emotional investment of a coach toward a client

(21:03) How have things been post-show with no new competition goal to jump into

(32:06) Navigating the post-show mindset

(35:16) Transitioning out of competition season (& how it compares to previous post-show periods)

(42:54) Honesty and transparency with your coach is paramount

(48:04) Cardio/training changes & differences between this prep vs last

(52:39) Has training become more health-focused? Do you still have certain aesthetic goals?

(53:49) Will you ever stop tracking macros?

(59:22) Do you find yourself interacting differently with clients now that you're not in 'prep mode'?

(1:01:27) Has it been hard not having the goal of stepping on stage again? Has it changed the way you want your body to look?

(1:05:06) Wrap-up

Additional Resources:

Sue's Competition Season Wrap-Up (Part 1): https://pod.fo/e/12ed21

Rapid Q&A #9 — Answering Your Questions About Sue's Competition Season (Wrap-Up Part 2): https://pod.fo/e/12f917

Have questions for future episodes or have a topic you'd like us to cover? Submit them here - https://forms.gle/AEu5vMKNLDfmc24M7

Looking to hire the last coach you'll ever need? Apply here - https://physiquedevelopment.typeform.com/to/ewAMxk1w

Interested in competition prep? Apply here - https://physiquedevelopment.typeform.com/to/Ii2UNA

For more videos, articles, and information, head to - https://physiquedevelopment.com

Check out the PD Nutrition Calculator - https://physiquedevelopment.com/calculator

Band tee sale! 10% off for podcast listeners. Use code PDPOD at checkout - https://physiquedevelopment.com/product-category/gear

To follow the team on Instagram:

Coach Alex - https://www.instagram.com/alexbush__

Coach Sue - https://www.instagram.com/suegainz

Physique Development - https://www.instagram.com/physiquedevelopment_

If you would like to support Physique Development and this podcast, please head over to your favorite podcast app and leave us a rating and review! This goes a long way in supporting this podcast and helps us continue to bring high-quality, honest, content to you in the form of a podcast. Thank you for listening and we will see you all next time!

----

Produced by: David Margittai | In Post Media

Website: https://www.inpostmedia.com

Email: [email protected]

© 2023, Physique Development LLC. All rights reserved.

Today we are diving into sleep supplementation. If you haven't already listened to episode 97, we talk all about how you can set yourself up for the best night of sleep. Sleep supplements can be great—but without having the lifestyle factors in check, you won't see the same level of benefits. Grab a pen and paper for notes, because we are going to hit you with a lot of information and research on sleep supplements to take, those to avoid, and how to start implementing these into your daily life.

As always, it is our goal not only to supply you, the listener, with valuable insights on the topics or questions but also to plant some seeds for further research and thought. Without further ado, let's get into today's episode.

Timestamps:

(0:00) Intro—BEFORE digging into supplements, focus on improving lifestyle factors first

(8:30) Magnesium

(11:41) Forms of magnesium we recommend

(14:15) Forms of magnesium to avoid

(16:12) Theanine

(22:01) Glycine

(25:39) Apigenin

(29:13) GABA

(32:00) Melatonin

(34:42) Honorable Mentions

(35:01) Myo-inositol

(37:11) Vitamin C

(38:39) Vitamin D

(39:50) Vitamin B12

(40:49) Some additional thoughts on vitamin D, darkness & light exposure, & natural sunlight

(46:00) How to start implementing these supplements into your sleep routine

(50:28) If I start taking these supplements, am I going to be dependent on them forever?

(53:29) Wrap-up

Additional Resources:

3 Health Supplements You're Likely Deficient In - https://youtu.be/Uh1hjbV5jng

Cronometer (available for web, iOS, & Android) - https://cronometer.com/

Have questions for future episodes or have a topic you'd like us to cover? Submit them here - https://forms.gle/AEu5vMKNLDfmc24M7

Looking to hire the last coach you'll ever need? Apply here - https://physiquedevelopment.typeform.com/to/ewAMxk1w

Interested in competition prep? Apply here - https://physiquedevelopment.typeform.com/to/Ii2UNA

For more videos, articles, and information, head to - https://physiquedevelopment.com

Check out the PD Nutrition Calculator - https://physiquedevelopment.com/calculator

Band tee sale! 10% off for podcast listeners. Use code PDPOD at checkout - https://physiquedevelopment.com/product-category/gear

To follow the team on Instagram:

Coach Alex - https://www.instagram.com/alexbush__

Coach Sue - https://www.instagram.com/suegainz

Physique Development - https://www.instagram.com/physiquedevelopment_

If you would like to support Physique Development and this podcast, please head over to your favorite podcast app and leave us a rating and review! This goes a long way in supporting this podcast and helps us continue to bring high-quality, honest, content to you in the form of a podcast. Thank you for listening and we will see you all next time!

----

Produced by: David Margittai | In Post Media

Website: https://www.inpostmedia.com

Email: [email protected]

© 2023, Physique Development LLC. All rights reserved.

Today we are discussing the greatest, LEGAL, performance-enhancing drug—and that's not clickbait.

Listen in as Sue and Alex talk about some things happening personally in their lives, but also the value of sleep and ways you can improve your sleep. As you know, here at PD we live by the motto, "sleep is for the elite." So, let's get into how you can get the best sleep of your life and continue to recover properly while you catch your ZZZs.

As always, it is our goal not only to supply you, the listener, with valuable insights on the topics or questions but also to plant some seeds for further research and thought. Without further ado, let's get into today's episode.

Timestamps:

(0:00) Intro—Catching up with Sue & Alex

(4:41) Introducing today's topic

(6:37) Things sleep affects

(14:50) Best ways to improve sleep

(16:22) Routine

(22:33) Winding down before bed

(30:40) Caffeine

(36:16) Environment

(42:15) Darkness & light exposure

(49:56) Training & nutrition

(58:59) Supplements

(01:07:09) Some final tips

(01:13:34) Wrap-up

Products Mentioned:

Sage Sleep (pillows) - https://sagesleeporganics.com

Cort-Eaze (use code BUSH) - https://nuethix.com/products/cort-eaze

Legion Lunar (rutaecarpine supplement - use code SUE) - https://legionathletics.com/products/supplements/lunar-sleep-aid

Research:

Early evening light mitigates sleep compromising physiological and alerting responses to subsequent late evening light (Scientific Reports) - https://go.nature.com/3iBkPnP

Recommendations for daytime, evening, and nighttime indoor light exposure to best support physiology, sleep, and wakefulness in healthy adults (PLOS Biology) - https://bit.ly/3GZbfob

Meal Timing Regulates the Human Circadian System (Current Biology) - https://bit.ly/3H1eNWP

Books:

Why We Sleep: Unlocking the Power of Sleep and Dreams - https://amzn.to/3H2amer

Breath: The New Science of a Lost Art - https://amzn.to/3ILvhUh

Have questions for future episodes or have a topic you'd like us to cover? Submit them here - https://forms.gle/AEu5vMKNLDfmc24M7

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Check out the PD Nutrition Calculator - https://physiquedevelopment.com/calculator

Band tee sale! 10% off for podcast listeners. Use code PDPOD at checkout - https://physiquedevelopment.com/product-category/gear

To follow the team on Instagram:

Coach Alex - https://www.instagram.com/alexbush__

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Coach Sue - https://www.instagram.com/suegainz

Physique Development - https://www.instagram.com/physiquedevelopment_

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Produced by: David Margittai | In Post Media

Website: https://www.inpostmedia.com

Email: [email protected]

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