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Blog Optimize Your Life

5 Essential Sleep Hacks

As many of you know I want to be able to operate at the top of my game as best I can in every area of my life for as long as possible.  Sleep is one of those incredibly important areas I want to focus on for today’s newsletter.  

I’m training for my 4th Ironman taking place in Cozumel in November and in order for me to be ready for every training day leading up to the race, I need to be rested. It’s imperative that I get as much quality sleep as possible, with a focus on quality, so that my body has enough time to recover, restore and regenerate.

I’ve put together a short list of 5 hacks that seem to be working for me at the moment and I’ll probably do these for the foreseeable future. I included some links for each so you can check out what I’m talking about.  

I thought I’d share them with you since they’ve helped me and maybe they can help you if you are someone that maybe struggles getting a good nights rest.

If you have any questions, let me know.

These are the 5 things I’ve implemented into my

nighttime routine to hack my sleep:

Cell phone: I put my phone outside my room. Getting up at 455am is no easy task and that’s why I purposely put my phone (which I use as my alarm), outside my bedroom. This forces me to get out of bed and walk all the way downstairs (yes i can still here my alarm) to shut it off.  This increases my chances of staying up and not going back to sleep

Eye mask:  I can’t believe it took me this long to figure out these things… One of the most important things for high quality sleep is that you are in a dark room, well the eye mask takes care of that.  Even though they don’t last throughout the whole night it’s great to help you get to sleep.  The one that I use, it has 88 thousand reviews Amazon

Mouth tape:  I know you’ve heard me say this before but mouth tape is integral to getting high quality sleep.  It forces you to breathe through your nose which increases oxygen and minimizes your ability to snore giving your body more efficiency to rest through the night and it minimizes bad breath.  I use Hostage Tape,  you can check them out and buy it here, it’s .83 cents per day Hostage Tape

Sleep tracker:  Whether you are into analytics or not this is great for you to become more aware of how many hours you’re truly getting each night… I recommend the whoop strap (you can get one for free here WHOOP Strap).  The one I’m currently using the Oura Ring… They are both great but the price points differ greatly up front…

Sunlight alarm clock:  This mimics natural sunlight and you can set it to go off when you want to wake up and it will force you to get out of bed because of the strong light… At this point your eye mask has fallen off, this is the one I’ve used as an alternate to my phone and it has nearly 25,000 reviews Amazon

Have a great week!

Zach, Your Life Coach.

LIVE BETTER NOW!

My book is a motivating, inspiring, and most importantly practical step-by-step playbook on how you can live better now. Out now on Amazon

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Blog NUTRITION

Intermittent Fasting

It sounded crazy at first.

It seemed impossible.

Going 16 hours without eating? Na, not for me….

But then, I tried it.

And wow did I see a difference. I’ve experienced higher energy levels, more mental clarity, and I also have better workouts! It’s truly the single greatest diet change I’ve made in the last 5 years.

What is intermittent fasting?

There are several fasting methods. The one I like is the 16/8 method. For me it’s basically not eating breakfast. This method involves fasting for 16 hours and restricting my eating to an 8-hour window. For example, I eat between 12:00 PM and 8:00 PM and fast from 8:00 PM to 12:00 PM the next day and let me tell you, the health benefits are astounding. I now intermittently fast 4-5 days per week (when I don’t have a busy training day.)

I feel like you can trust something more when there is no money to be made in it. I’m not selling you anything because there’s nothing to buy, intermittent fasting is FREE.

A few things to keep in mind is that intermittent fasting may not be suitable for everyone. It’s crucial to consult with a healthcare professional before starting any fasting regimen, especially if you have underlying medical conditions or are taking medications. Also, what works for one person may not work for another. It’s also important to maintain a balanced and nutritious diet during your eating windows to ensure you’re meeting your nutritional needs.

Intermittent fasting literally changed my life FOREVER. Give intermittent fasting a try and let me know what you think!

Best,

Zach

LIVE BETTER NOW!

My book is a motivating, inspiring, and most importantly practical step-by-step playbook on how you can live better now. Out now on Amazon

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Blog Optimize Your Life travel

The Benefits of Traveling: Opening Your Eyes to a World Beyond Books and TV

Traveling can be an amazing experience that offers a multitude of benefits to personal development. It has the power to open your eyes to things you might have only seen on TV or read about in books. From cultural understanding to personal growth, the advantages of exploring new places are endless. Here are some of the key benefits that I think traveling can bring to your life.

Cultural Understanding: Embracing Diversity

One of the most significant advantages of traveling is the exposure to different cultures, ways of life and some of the traditions people follow in other countries. It definitely broadens your perspective, opens your eyes and helps you understand and appreciate the diversity that exists in our world.

Personal Growth: Stepping Out of Your Comfort Zone

Traveling pushes you out of your comfort zone, leading to personal growth and self-discovery. Many of us live in our bubbles or comfort zone. By venturing into unfamiliar territories, you are challenged to adapt, problem-solve, and make decisions in new environments. It’s exciting, scary at times but in the end worth it. These experiences build resilience, confidence, and life skills that contribute to your personal development.

Jordan Tarver, one of my recent podcast guests, he and I had a great discussion on travel, getting out of our comfort zone and how it helped both of us with our perspectives on life. I highly recommend you check it out.

Education and Learning: Beyond The Classroom or Books

Travel provides a hands-on education that cannot be replicated in classrooms or through books. Checking out historical sites, or museums and art galleries if you’re into that, and natural wonders allows you to learn about different cultures, historical events, and artistic expressions and you gain a deeper knowledge and understanding of the world around you.

Exposure to Different Languages

When you travel to foreign countries, you expose yourself to different languages. This exposure can be challenging but it’s an invaluable part of travel. You get to experience all the diverse ways in which people communicate, even if you have no idea what they are talking about. If you plan far enough in advance travel may even inspire you learn a new language or some basics like please, thank you, I need water, where is the restroom. Learning a new language has numerous cognitive benefits, it challenges and expands your mind, improves memory along with many other benefits.

Appreciation for Nature: Preserving Our Planet

Traveling can’t help but give you a deep appreciation for the environment. As you witness the beauty of the world firsthand, you also become pretty aware of how fragile the earth is and that we all need to do our part to protect it. It may even motivate you to be more environmentally conscious once you get back home.

Break from Routine: Rejuvenating Your Mind and Body

Amidst the demands of daily life, traveling offers a much-needed break from the every day in and out. It’s a chance to relax, and recharge. By disconnecting and checking out from work-related stress, or school or whatever you do, travel gives you a chance to renew your energy.

Memories and Life Experiences: Stories to Cherish

Perhaps the most amazing aspect of traveling is the lasting memories and life experiences you pick up. Each trip becomes a chapter in your personal narrative, enriching your life with stories and adventures. The moments you capture, the people you meet, the food you tasted and the challenges you overcome all contribute to a tapestry of experiences that shape your character and leave an indelible mark on your soul. I myself have visited probably 15 countries at this point. These experiences will be with me for the rest of my life!

Traveling opens your eyes to the world in ways that no book or television show can fully capture. It’s an opportunity to expand your horizons, gain new perspectives, and create lifelong memories. The benefits of travel are diverse and far-reaching, from cultural understanding, personal growth, education, and so much more.

So, whether you’re planning a trip to a nearby city or planning a big adventure to a far off land, remember the incredible benefits that await you. Pack your bags, open your mind, and prepare to be immersed in the wonders of the world. The journey begins now. You only get one life… You may as well live it to the fullest!

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Blog Optimize Your Life

Complacency

Complacency, let me tell ya, is like the killer lurking in the shadows, ready to pounce on your motivation and squeeze the life out of it!

Picture this:

You’re cruising along the road of life, feeling all comfortable and cozy in your little bubble of success. You’ve achieved a few things, reached a few milestones, and suddenly, you think, “Hey, I’ve made it! Time to kick back and relax!” But guess what? That’s when complacency sneaks up behind you and goes, “Surprise! I’m here to suck the motivation right out of you!”

Motivation, is like a wild stallion, always ready to gallop towards new horizons. It’s that fire inside you that keeps you hungry for more, pushing you to set goals, chase dreams, and conquer challenges. But complacency? Oh boy, it’s the seductive temptress that whispers, “Nah, you’ve done enough. Take a break. You deserve it.”

Now, I’m not saying breaks aren’t important. We all need our R&R, no doubt about that. But when complacency becomes a permanent resident, that’s when trouble brews. It’s like sitting in your comfy recliner, binging on potato chips, and watching reruns of “Friends” for the umpteenth time. Yeah, it’s cozy for a while, but eventually, you’re gonna realize you’ve turned into a human potato.

So, what’s the antidote to complacency?

It’s simple. It’s all about shaking things up, injecting some adventure into your life. Set those goals, reach for the stars, and embrace challenges like you’re wrestling an alligator! Keep that hunger for growth alive, and don’t be afraid to stumble and fall along the way. Failure? Pfft, it’s just another chance to learn and bounce back stronger.

Surround yourself with folks who inspire you, who fuel your fire and make you believe in the magic of life, cause life is magic. And don’t forget to take a good look in the mirror from time to time. Evaluate your progress, celebrate your wins, and kick yourself in the butt if you’re getting a bit too comfy.

Conclusion

Remember, life is a wild and crazy roller coaster, and it’s up to you to keep that motivation train chugging along. So, stay vigilant, fight complacency like it’s an evil villain, and let your motivation soar to new heights!

If you liked this post or feel someone you know needs to hear it, share it. Share it to social media too or leave a comment. I’d appreciate it. Thanks!

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Blog Optimize Your Life

How To Finish What You Started

This post is going to be all about the ability to finish. I call it close. How do you close the deal? How do you close the book? How do you finish something that you started?

In today’s society, in today’s environment, a lot of us suffer from attention span deprivation. I don’t know if that’s a real term. I’m going to call it attention span deprivation. We are deprived of having a long attention span because there’s so much short form content via TikTok and Instagram Reels and even, like, a lot of microwave mentality type things with Uber Eats and weight loss pills and weight loss surgery.

I kind of elaborated on easy ways to lose weight on last week’s Live Better Now podcast or two weeks ago’s episode, about I had someone email me a question about how he wanted to lose weight, but he was lazy. And I gave him three options on how he can lose weight if he was lazy. But those three options are not really sustainable long term, and they’re not the right way to do it, and they’re not the healthy way to do it.

The healthy way and the right way to do something great is to work hard, be consistent, and if you are good at something that you are doing for a long period of time, you will get great results. That’s how life works.

It’s 2023 and the pendulum is starting to swing in the other direction away from having it right here, right now. Because TikTok and Instagram Reels and Delivery Dudes and Uber Eats and on-demand Netflix and streaming platforms make it so easy for us to just get what we want right here, right now. As far as, like, a dopamine fix goes, if we want a shot of Dopamine, we just open Instagram. We want a shot of Dopamine, we just go to Netflix. We want a shot of Dopamine. You can get it very easily. It’s accessible. It’s not hard and complicated to get quick entertainment or get a quick hit rush of dopamine. And that’s not a good thing, it’s really not a good thing. Our attention span is being more compressed and compressed over time.

So what I want to talk about today is our ability to finish, okay? Your ability to finish something that you started. For example, if you start writing a book, your ability to finish the book. If you start reading a book, your ability to finish reading the book. If you start a project, your ability to finish the project. And this is something that I struggle with, too. We all struggle with the ability to close. But the message lately around social media and the personal growth and self-development space, which I agree with, about urgency and just trying things, throwing spaghetti at the wall and seeing what sticks, I think that’s the saying is, throw spaghetti at the wall and see what sticks.

Think less… Do more

Now, I am a huge proponent of just starting things, of thinking less and doing more, jumping in headfirst. Do not test the water. Do not dip your toe in the water and see the temperature of the water. You just jump right in and you figure it out over time. I am a huge proponent of that.

A lot of the successes around the projects that I’ve started, whether it’s the Live Better Now podcast I started, as an example, when I started the podcast, I didn’t have all the details figured out. I didn’t have a perfect plan or a clear roadmap. I just knew that I wanted to share my thoughts and ideas with others and hopefully make a positive impact. I jumped in headfirst, started recording episodes, and learned along the way. I made mistakes, faced challenges, and encountered obstacles, but I kept going. I didn’t let the fear of imperfection or the uncertainty of the outcome stop me from moving forward. And that’s the mindset I encourage all of you to adopt when it comes to starting and finishing projects.

Develop the ability to finish

However, while it’s important to start and take action, it’s equally important to develop the ability to finish what you started. Starting is just the beginning, but finishing is where the real value lies. It’s what separates the dreamers from the achievers, the talkers from the doers.

So, how can we improve our ability to finish? Here are a few strategies that can help:

Set clear goals: Clearly define what you want to achieve and set specific, measurable, and achievable goals. This will give you a sense of direction and purpose, making it easier to stay motivated and focused until the end.

Break it down: Large projects or goals can often feel overwhelming, leading to procrastination or giving up halfway through. Break down your project into smaller, manageable tasks or milestones. Focus on one step at a time, celebrating small victories along the way.

Develop discipline and consistency: Building discipline and consistency is crucial for finishing what you started. Set a schedule or routine that allows you to work consistently towards your goal. Even if progress seems slow at times, keep showing up and putting in the effort.

Stay accountable: Find ways to hold yourself accountable for your actions. This could be through accountability partners, mentors, or even publicly sharing your progress. When others are aware of your commitment, it adds an extra layer of motivation to follow through.

Embrace challenges and setbacks: Understand that challenges and setbacks are part of the journey. Instead of seeing them as roadblocks, view them as opportunities for growth and learning. Adapt, adjust your approach if needed, and keep pushing forward.

Celebrate milestones: Celebrate your progress and milestones along the way. Recognize and reward yourself for the effort and commitment you’ve put into reaching each stage of the project. This positive reinforcement will keep you motivated and energized to continue.

Remember, finishing what you start is a skill that can be developed and improved over time. It requires a combination of mindset, discipline, and perseverance. By adopting these strategies and cultivating the habit of closing what you started, you’ll not only achieve your goals but also build confidence in your ability to take on future endeavors.

So, I challenge you all to embrace the mindset of a finisher. Start with intention, work diligently, and cross that finish line with pride. It’s time to overcome attention span deprivation and become masters of closing. Let’s finish what we started and live better now.

I hope you found some value in this post, thank you for subscribing and for more on this and many other topics and interviews with masters of their game, check out the Live Better Now podcast with Life Coach Zach available on all podcast platforms like Apple and Spotify. It’s a free resource for everyone and I’ll catch you next time.

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