911 BCP Wellness Wednesday "On Duty Nutrition Hacks."

Good people, what is up 911 BCP Family?

I hope this finds you all well and killing it in life. Life is meant to be tackled with Power, Purpose and Positivity!

I want to talk about on duty eating and dietary habits. From my 15 years on the ambulance, health and mental issues, and a piss poor diet became as common as the sun rising. I had the absolute worse diet known to man when I was on the ambulance full time. It consisted of fast food, caffeine, sugar, more caffeine and fast food, not in that particular order. It is no wonder that I ended up in the cath lab at a whopping 30 years old. How can we mitigate these poor eating habits on duty? Not go to work…. I wish, hello retirement at 35. Low carb for on duty is the best answer.

In a world inundated with fad diets, hacks, and quick fixes, a low carb meal plan while on duty will keep you at maximum efficiency long into your 15th call of the shift. Now, do not mistake that statement to mean that carbs are bad. Our issues in emergency services are the amount and type of carbs we intake during a work hitch. The carbs that are not burned as fuel, get stored as fat for later use. We aren’t near as physical as we think we are at work, especially active enough to burn off all the carbs we digest. Hours of our shifts are performed sitting in a patrol car, behind a desk console, on the rig or bus just chilling, and eating.

There are Good carbs (Complex) and Bad Carbs (Simple). Complex carbs are you long form energy due to the metabolism rate as compared to simple carbs. Your simple carbs give you a quick boost, but they are gone as fast as they come. Leaving you with mood swings, cravings and a whole host of other problems. Complex carbs are where it is at because it will give you true energy for longer. We want a good complex partner who will stay with us for the long run; not a hit it and quit it lot lizard at a local truck stop. With simple carbs like candies, refined breads, sodas, and sugar your blood sugar increases rapidly, insulin kicks in to counter balance, enter in post sugar crash. This type of diet plays havoc on your body and mind.

Good Carbs: Fruits, vegetables, nuts, beans. (Think outer ring at a grocery store.)

Bad Carbs: Soda’s, baked treats, white bread, white sugar, white flour, packaged cookies, fruit juices, breakfast cereal, and candy.

Now, before you roll your eyes again, this isn’t as hard as it seems. We want to minimize sugar spikes and those post insulin blues, and optimize brain function. Brain fog has gotten us all at one point or another. Believe it or not, we are not supposed to feel as if the Reaper is slowly dragging our souls from our body after we eat. With stress levels being high, poor sleep habits, and a fast paced shift we need to be putting 83 premium fuel into our bodies. Sugar is the devil (In Bobby Bouches mamas voice.) Is causes systemic inflammation throughout the body, stresses the pancreas and causes brain fog. Our digestion is already hindered during a shift due to the sympathetic response, so we need to take it easy with the food. Natural, whole foods that will fuel us properly for a shift and digest easy. We all are severely addicted to simple sugars. Over 50% of society is pre-diabetic, type I or type II diabetic.

My go to breakfast: Red potatoes with minced garlic in a skillet with olive or avocado oil, peppers, tomatoes, and spinach. You can add an egg and avocado for some healthy protein and fats. I spice mine up with hot sauce.

Snacks: Fruit, Almonds, walnuts, cashews, boiled eggs, veggies and hummus.

Lunch: Lean grass fed meat, healthy serving of vegetables, salads.

Dinner: Lean grass fed meat, whole grain rice, sweet potatoes, veggies, salad.

4th meal: Nuts, natural dairy free dark chocolate. Trail mix, natural chemical free beef jerky,

You can tweak this to your taste buds of course. During a shift, if the majority of your calories come from healthy fats, and proteins you will feel more energized, think clearer, and be more level headed. I tell all of my clients to hug the ring of the grocery store. If we are more mindful of our food choices on duty, this will spill over into our private lives.

If you would like more information or are struggling with eating habits reach out to us today for a free 30 min consultation. We can guide you through the complex maze that is diet and nutrition.

911BuddyCheck@gmail.com or 205-356-2861

#911BuddyCheck

Some meal ideas:

https://www.healthline.com/nutrition/7-healthy-low-carb-meals#section3

https://www.ibreatheimhungry.com/101-best-keto-vegetarian-recipes-low-carb/

https://hurrythefoodup.com/18-low-carb-vegetarian-recipes/

911 BCP "Thankful Thursday" Breaking The Cycle

Brothers and Sisters, gather around.

Boy do I have a deal for you, I have discovered a magic potion to heal what ales you!

Sounds like a used car salesman, lol.

Good morning, I hope that you  all had a magnificent holiday season. Today will be the first of a series called "Wellness Wednesdays." We will drop a some wellness, fitness and exercise nuggets each Wednesday. Some will be in long form, some will be short little pithy blogs.

The breath is the bridge between the body and mind. Without breath, and oxygen exchanged, we DIE. D-E-A-D. Being an autonomic process, we rarely pay attention to the breath. On average, a person holds their breath over 300 times a day. Yet, when a spouse or partner pisses us off, the first thing we do is take a deep breath and huff. Right before an accident, we take a deep breath; even as soon as we emerged from the birth canal we take a deep breath. The all so common statement, take a deep breath and relax.

The breath is one the single most powerful tools the human body has, next to a heart beat. Over 80% of metabolic waste is excreted through the ventilatory cycle. Our breath compensates for the body and mind when it is out of homeostasis, hence hyperventilating during an anxiety attack and sepsis. During the sympathetic response, the breath increases to compensate for oxygen demand. Senses heighten, the heart rate increases. The body recognizes for optimal cellular function, it needs oxygen.

Let's experiment real quick.

Sit up straight, Take a four second inhalation, hold your inhalation for four seconds, exhale for four seconds, hold at the bottom of exhalation for four seconds. Repeat for 4 cycles.

You back? You have learned how to control you sympathetic response by switching to your parasympathetic system. Cool huh?

Before each flight, intubation, speech I give, or any high stress situation I enter, I focus on my breath. It's a super power we are given at birth that goes unharnessed throughout our life. We have the innate power to harness the sympathetic (Fight or Flight) response. Not only does it allow for us the power to remain in control, it keeps our pulse at a manageable rate. With a pulse above 120 we increasingly lose fine motor control, we forget standard things, basically lose control. This control can be the difference in missing an intubation, miscalculating a drug dose, shooting a perp with a cell phone in their hand mistaken as a weapon, or forgetting to check our air pack prior to entering a house fire. Extreme examples, but none the less the mistakes could cost us our lives or someones else's. Remaining in control, can even be the difference in a night slept on the couch or your own bed when arguing with your partner.

Seems simple in theory, right? With poor posture, holding our breath over 300 times a day, poor diets, anxiety, and stress; it is easy to get overwhelmed. Our breath is the parachute for life. It brings us back to homeostasis, and the present moment. The breath gives us the gift of ease, peace and control, and we all love control. No matter what life throws at us, we are in control of our breath. Breath work is applicable in every facet of our lives; exercise, breath work. Job related tasks, breath work. Mental health, breath work. Anxiety, breath work. Sex, breath work.

Breath work has been around for thousands of years. When we lift weights, there is always a focus on inhalation and exhalation when lifting heavy. During shooting courses, we focus on the breath. Grip your weapon, take a deep breath, exhale, inhale half way, hold, pull the trigger back. Your focusing your mind on the target, being in full presence while analyzing the target. We can apply these same techniques in life friends. It is no different than dealing with other stressors.

When you get deep into holotropic breath work you can literally get high on your own supply. Breath work has the ability to give you super human strength and resiliency. The famous Wim Hoff, has personally proven the power of the breath work. He climbed Mt. Everest in boots and shorts, THAT'S IT!!!!!! Wim Hoff has achieved super human feats after harnessing the power of breath work. In the form of Yoga I teach, Power Yoga; the breath is at the center of the practice. Power yoga focuses on the breath during practice to help remain present. If the mind wonders, focus on the breath to bring you back. We teach pregnant patients giving birth to focus on the breath to help with pain, why don't we use the same techniques?

In regards to anxiety, we literally behold the innate power inside of us to break the control of anxiety. The science and research back this statement. Let me preface this with the fact that you, the individual have to be willing to break habits and previous mindsets. I have battled crippling anxiety for a long time, and still do; but now I do not have to take a pill to control it.  I use various techniques to conquer my anxiety, breath work being at the forefront. I used to roll my eyes when I heard this. I was in the mindset that I was powerLESS over anxiety. That is nothing but Stinking Thinking. We are in control of almost everything, except gravity. We are PowerFULL beings, who are in control.

We can control anxiety, depression, pain, fear and just about anything else that is thrown at us, with breath work.

Stop, sit up straight and breath in that good ass air!

If you'd like to dive deeper in to the breath work conversation, head over to 911BuddyCheck.Org. We provide Breath work coaching and guidance. You can also reach us at 911buddycheck@gmail.com

Be sure to follow us on Facebook Twitter and Instagram.

#911BuddyCheckProject.

911 BCP "Wellness Wednesday" Adrenal Fatigue

Brothers and sisters, I hope this finds you all well.

How are you feeling? Feeling down? Low energy? Mood variability? Can’t sleep? Low sex drive? Depressed? Memory suck? Well, I may have an answer for you! A new-ish condition called Adrenal Fatigue. The term has been around for quite some time, but a lot of medical professionals passed it off as hogwash (Bama Slang) early on. A ton of research and evidence is coming to light about adrenal fatigue and its effects specifically on emergency service workers. Adrenal fatigue has shown to affect over 80% of emergency providers. A few more stats for your eyes to feast upon before diving off into the weeds about adrenal fatigue.

80% suffer from Adrenal Fatigue.

80% of emergency workers are morbidly obese.

60% of emergency service workers are Vitamin D and Magnesium deficient.

50% or more deal with some form of mental health issue, addiction problems, and or job related stress.

Suicide is at pandemic level across the board.

Over 50% of emergency service workers have medical issues. HTN, diabetes, heart issues, physical issues.

So, after those uplifting numbers, I take this personal because I personally dealt and still deal with adrenal issues. Years ago, due to a severe drinking problem, addiction to prescription pills, poor diet, extreme sleep deprivation, and pretty severe medical issues. I was diagnosed with severe heptatic steatosis with severe hepatomegoly with progression of cirrhosis of the liver. (Stage 1 Liver failure.) I was diagnosed with a laundry list of issues, including adrenal fatigue. After tons of medications, thousands of dollars in medical bills, and practically living in the hospital I decided to take my health into my own hands.

Lets talk about adrenal glands and adrenal fatigue. Quick A&P tib bits. Remember that adrenal glands are tiny little glands that sit above the kidneys. Theyre responsible for a lot of important tasks such as production of:

Cortisol: helps your body convert food into energy, normalize blood sugar, respond to stress and maintain your immune system’s inflammatory response.

Aldosterone: helps keep your blood pressure and blood volume normal by maintaining a proper balance of sodium, potassium and water in your body.

Adrenaline: hormone increases your heart rate and controls blood flow to your muscles and brain (fight or flight), along with helping the conversion of glycogen to glucose in your liver.

Emergency service workers live in a constant sympathetic (fight or flight) response. From the time they clock in, and some even earlier than that are in a constant fight or flight mode, especially our law enforcement friends. Our adrenal glands are responsible for supporting this fight or flight response. In easier terms, we are constantly under stress. When we add the constant up and down roller coaster of emotions that we face during a shift, no wonder our adrenal glands crap out. WTF OVER…. This is just from the stress response. When we add in piss poor diet and nutrition, atrocious sleeping habits, zero physical fitness, over consumption of caffeine and stimulants, addiction issues, equals an obvious recipe for disaster.

Our lifestyles in emergency services a vicious hedonistic cycle of accepted abuse, fatigue and disease. The majority of us accept this lifestyle and counter culture as the norm. We wear sleep deprivation and poor lifestyles like a ridiculous badge of honor. I will spare you my soap box anger filled spastic fits about taking better care of ourselves in the emergency services realm.

After hundreds of hours of research I came to the realization that we very much cause and have the ability to correct Adrenal Fatigue. Diet, improving sleep, reduction of caffeine and stress management. (Obligatory rolling of the eyes.) Yes, we have to do everything within our power to mitigate and reduce stress in our lives. You can’t heal in the same environment you got sick in, plain and simple. There are tons of ways to reduce stress in our lives. If interested in learning more hit me up at 911buddycheck@gmail.com. Stress reduction on every avenue possible is a must. Mentally, physically, spiritually, emotionally and even financially.

Caffeine is a dangerous drug that the majority of society is addicted too. It’s a widely accepted addiction that rarely gets any attention, unless it’s the energy drink partner who slams 4 energy drinks per shift. Caffeine taxes our adrenals even more than they already are. When we are at a constant state of sympathetic response, then add caffeine to already taxed adrenals; you start seeing adrenal fatigue symptoms. Like every drug, you build a tolerance to caffeine and have to consume more to reach said desired effect.

Sleep, sleep, sleep…… I feel the need to readdress the sleep thing, but…. Revisit our blogs about sleep deprivation.

Move your body daily. Exercise is not only phenomenal for your adrenals, it benefits your mental, and emotional health. You should implement a weekly workout routine to help maximize your health.

Relax, meditate, breath work, prayer and relaxing even more. All keys to helping heal your adrenal glands.

Adreanl fatigue is an extremely dangrous medical issue, that also plays into other disease processes. Often miss diagnosed for depression, and other medical problems, it can be easily overcome with hard work and determination.

If you would like more info, reach out 911buddycheck@gmail.com for information on 911 Buddy Check Project services.

911 BCP Wellness Wednesday "Breaking the Cycle."

Brothers and Sisters, gather around.

Boy do I have a deal for you, I have discovered a magic potion to heal what ales you!

Sounds like a used car salesman, lol.

Good morning, I hope that you  all had a magnificent holiday season. Today will be the first of a series called "Wellness Wednesdays." We will drop a some wellness, fitness and exercise nuggets each Wednesday. Some will be in long form, some will be short little pithy blogs.

The breath is the bridge between the body and mind. Without breath, and oxygen exchanged, we DIE. D-E-A-D. Being an autonomic process, we rarely pay attention to the breath. On average, a person holds their breath over 300 times a day. Yet, when a spouse or partner pisses us off, the first thing we do is take a deep breath and huff. Right before an accident, we take a deep breath; even as soon as we emerged from the birth canal we take a deep breath. The all so common statement, take a deep breath and relax.

The breath is one the single most powerful tools the human body has, next to a heart beat. Over 80% of metabolic waste is excreted through the ventilatory cycle. Our breath compensates for the body and mind when it is out of homeostasis, hence hyperventilating during an anxiety attack and sepsis. During the sympathetic response, the breath increases to compensate for oxygen demand. Senses heighten, the heart rate increases. The body recognizes for optimal cellular function, it needs oxygen.

Let's experiment real quick.

Sit up straight, Take a four second inhalation, hold your inhalation for four seconds, exhale for four seconds, hold at the bottom of exhalation for four seconds. Repeat for 4 cycles.

You back? You have learned how to control you sympathetic response by switching to your parasympathetic system. Cool huh?

Before each flight, intubation, speech I give, or any high stress situation I enter, I focus on my breath. It's a super power we are given at birth that goes unharnessed throughout our life. We have the innate power to harness the sympathetic (Fight or Flight) response. Not only does it allow for us the power to remain in control, it keeps our pulse at a manageable rate. With a pulse above 120 we increasingly lose fine motor control, we forget standard things, basically lose control. This control can be the difference in missing an intubation, miscalculating a drug dose, shooting a perp with a cell phone in their hand mistaken as a weapon, or forgetting to check our air pack prior to entering a house fire. Extreme examples, but none the less the mistakes could cost us our lives or someones else's. Remaining in control, can even be the difference in a night slept on the couch or your own bed when arguing with your partner.

Seems simple in theory, right? With poor posture, holding our breath over 300 times a day, poor diets, anxiety, and stress; it is easy to get overwhelmed. Our breath is the parachute for life. It brings us back to homeostasis, and the present moment. The breath gives us the gift of ease, peace and control, and we all love control. No matter what life throws at us, we are in control of our breath. Breath work is applicable in every facet of our lives; exercise, breath work. Job related tasks, breath work. Mental health, breath work. Anxiety, breath work. Sex, breath work.

Breath work has been around for thousands of years. When we lift weights, there is always a focus on inhalation and exhalation when lifting heavy. During shooting courses, we focus on the breath. Grip your weapon, take a deep breath, exhale, inhale half way, hold, pull the trigger back. Your focusing your mind on the target, being in full presence while analyzing the target. We can apply these same techniques in life friends. It is no different than dealing with other stressors.

When you get deep into holotropic breath work you can literally get high on your own supply. Breath work has the ability to give you super human strength and resiliency. The famous Wim Hoff, has personally proven the power of the breath work. He climbed Mt. Everest in boots and shorts, THAT'S IT!!!!!! Wim Hoff has achieved super human feats after harnessing the power of breath work. In the form of Yoga I teach, Power Yoga; the breath is at the center of the practice. Power yoga focuses on the breath during practice to help remain present. If the mind wonders, focus on the breath to bring you back. We teach pregnant patients giving birth to focus on the breath to help with pain, why don't we use the same techniques?

In regards to anxiety, we literally behold the innate power inside of us to break the control of anxiety. The science and research back this statement. Let me preface this with the fact that you, the individual have to be willing to break habits and previous mindsets. I have battled crippling anxiety for a long time, and still do; but now I do not have to take a pill to control it.  I use various techniques to conquer my anxiety, breath work being at the forefront. I used to roll my eyes when I heard this. I was in the mindset that I was powerLESS over anxiety. That is nothing but Stinking Thinking. We are in control of almost everything, except gravity. We are PowerFULL beings, who are in control.

We can control anxiety, depression, pain, fear and just about anything else that is thrown at us, with breath work.

Stop, sit up straight and breath in that good ass air!

If you'd like to dive deeper in to the breath work conversation, head over to 911BuddyCheck.Org. We provide Breath work coaching and guidance. You can also reach us at 911buddycheck@gmail.com

Be sure to follow us on Facebook Twitter and Instagram.

#911BuddyCheckProject.

911 BCP Wellness Wednesday "Sleep"

Sleep deprivation is an accepted danger within our career field. Emergency service providers wear sleep deprivation like a twisted badge of honor. I am as guilty as anyone with this. Early in my career I worked 48's, 96's, and 100 plus hours straight with little to no rest. I did not really know any better, because everyone was doing it. I was under the misguided impression that being sleep deprived was one of those things we just did. We fueled on cheap truck stop coffee, caffeine pills, (prior to energy drinks) and tobacco. On a many of occasions my partner and I would swap transports and I would be driving with the air on full blast, and my head out the window in the attempt to get us to the hospital alive. We would go for days, transport after transport, no rest, no shower and little to eat or drink. I thought getting a .99 cent hot dog and free 32 oz drink at the gas station was the normal menu for a broke EMT making $7.44 an hour. Little did I know, I was setting my self up for a career of health and mental issues, as well as one hell of an addiction problem.

Fast forward 15 years... As the nurse turned on the electric razor to shave my groin, prior to the cath lab team inserting a metal wire that would eventually be guided into my left anterior artery in my heart; I asked myself how did this happen? Ignorance is bliss I suppose... Once I took a step back and took an honest look at my life style habits and work life, it all made sense. I was to blame. My health was a direct result of my actions, and all actions have consequences. So where did my health go wrong? Where did I get off the tracks? Ahhhh, yes. My sleep sucked!

Sleep deprivation and poor sleep habits have a significant increase in all cause mortality. (NCBI PMC2864873) Point blank, it is killing you all quickly, yet is widely accepted, as well as encouraged within our career field. EMS is the only career field that doesn't have shift limits and time limits on it's providers. I went on auto pilot for years, most of which I don't even remember. Days ran together, brief flashes of memories tied together with caffeine. Why if this practice is so dangerous, and has a laundry list of detrimental health affects, is it so widely accepted? Once again, ignorance is bliss. Providers are shamed if they dare utter the words, "I am sleepy" or "I need a break." All the majority of management sees, is a bunch of mindless followers tirelessly deploying into the night amidst the repetitive sounds of sirens and horns. Need you mobile on the one, still wretches my soul and haunts my dreams. Unit 702, need you mobile. AAAAAHHHHHHHH, shoot me.

Let's us talk for a second on the mental health effects of sleep deprivation alone. We can visit the physical, spiritual and emotional another day. We are more susceptible to post traumatic stress, depression and anxiety when we are sleep deprived. We are 900 times more likely to have suicidal ideations when we are sleep deprived. After roughly 16 hours of no sleep and at a constant sympathetic state, we have the same effects as a blood alcohol of .08. Hell, just let us drink on duty. Studies have shown that the average human can only consciously process so many decisions before becoming decision fatigue. Add adrenal fatigue, poor diets and lifestyle habits, you have a recipe for a nice little disaster. The majority of emergency workers are ticking mental and physical time bombs, just waiting to explode.

Our bodies need rest, plain and simple. During sleep is when the body rejuvenates, grows and recovers. When we do not give the body time to rest, it starts to break down. Sleep is vital for optimal cellular rejuvenation and function. yet we blow it off likes it is nothing. Our serotonin and melatonin productions decreases, our other hormones decrease and we have the audacity to ask why we don't feel good. We get grumpy, we aren't firing on all cylinders and a lack of sleep literally dumbs us down. We cannot function on no sleep. We get pissy and snappy, and get reported by local er's for blowing up on a nurse or patient. When we get written up, we should just sign it "Sleep deprived." We are unable to effectively control ourselves when we are sleep deprived. Sleep issues put the emergency workers at a greater risk for serious health issues such: heart disease, heart attacks, heart failure, irregular heart beats, high blood pressure, strokes, diabetes and whole other slew of fun things. Not to mention the sexual dysfunctions that follow sleep deprivation,

I always feel the need to shed light on the safety issues of sleep deprivation, especially getting behind the wheel of a vehicle and driving at high rates of speed with the sleep equivalent of about 4 beers in our bodies. Emt's and medics are killed every year in accidents where sleep deprivation was a direct cause. Sleep is a miracle drug that is given to us by the proverbial God's. Why must we take is for granted?

Sleeping Well Benefits?

1. Heart Health! Without it, well ya know.

2. Cancer Prevention, because cancer sucks!

3. Stress Reduction! Self explanatory

4. Reduces Inflammation. Systemic inflammation leads us down a delirious road in health.

5. Keeps you more alert.

6. Memory improvement.

7. Weight Loss.

8. Makes you smarter, some of you need that, including myself.

9. Reduces mental health symptoms.

10. Helps the body repair itself.

If you'd like more info on hacking and improving your sleep, hit us up at 911BuddyCheck.org! We can help improve your sleep and health!

BE LEGENDARY!

-Daniel-

#911BuddyCheckProject.

911 BCP Wellness Wednesday "Sleep Hacks"

I cannot stress enough how important sleep is to any emergency provider. We have accepted an arrogant lie in our career field that sleep deprivation is ok, it's not! I could talk for hours on the detrimental effects of sleep deprivation. Shift work increases all cause mortality, and night shift is even more dangerous. All of the bodies repair and growth processes happen at night. If you do have to work nights, 24's, or any variation of shift work; I have some sleep hacks to help optimize your sleep.

1: Limit day time naps to 30 mins, preferably before 3 pm. I struggle with this one honestly, especially when working on the helicopter, but we all have our vices, lol.

2: Avoid caffeine after noon. 100 mg of caffeine can still be present in our system after 12 hours with just 200 mg. Some people are more sensitive to caffeine than others. Caffeine is a pretty bad drug for people who are sleep deprived and have taxed adrenal glands, but I will leave that for another day.

3: Stay away from foods that cause indigestion. You should typically not eat 3 hours prior to going to bed. Indigestion is obviously uncomfortable, as well as harmful to your esophagus.  When you go to bed on a full stomach, your body utilizes the energy it would use to recover and grow to digest and process food. So basically, your body doesn't rest even though you are asleep.

4: Get at least 15 mins of sunlight everyday! Vitamin D is so crucial for optimal health and sleep. Well over 50% of emergency service workers are Vitamin D deficient.

5: Exercise at least 5 hours prior to going to sleep. There are varying studies on this, but the majority say to work out in the morning time. When we work out our cortisol and adrenaline levels elevate among a myriad of other processes. So, workout in the am, rest in the evening.

6: Get OFF of Electronics an hour prior to sleepy time. Blue light from our devices is detrimental to our health, in many ways. Blue light increases dopamine in the brain, waking you up even more. If you must use electronics, use blue light blockers and light filters for your devices. Also, stay off of social media. You don't need the social media drama right before bed. You want to be parasympathetic prior to sleep.

7: Develop a nightly routine. Hot baths, reading, stretching, etc. Helps you unwind, and relax. Get into the meditative mindset.

8: On off days and nights, try to strive to go to sleep at the same time. Develop a sleep time routine.

9:Breathing techniques are an unharnessed super power! We have the ability to harness the power of the parasympathetic nervous system. Our feed or breed, post orgasm nervous system. Box breathing, ujjiayi breathing, and even the Wim Hoff method are phenomenal tools prior to going to sleep. Get high on your own supply.

10: Use your bed for Sleep and Sex only. Do not work, watch tv or anything else in your bed. Trust me. Beds are for sleeping and f***ing.

11:  Get the room dark as sin! Use blackout blinds, unplug ANY lights in the room. Even the little lights on your tv can interrupt your sleep. Like your hater shades, block out that light!

12: Unplug or install a kill switch on your wifi modem. Believe it or not, our devices emit a lot of energy and radio waves. These can affect your sleep in a bad way, so unplug at night.

13: Turn your device on airplane mode. You are not the damn president, it can wait until the morning. No Excuses. Seriously, you are not that important.

14: Kick the pets out of your bed. This is yet another one I struggle with because our pets our like our kids. Every time the dogs moves I feel it and it wakes me up.

15: Make sleep your non negotiable priority. Invest in comfortable sheets, mattresses, pillows, sleep aides, etc. We spend a majority of our lives asleep, make it count.

If you would like more info on hacking your sleep, hit me up at 911buddycheck@gmail.com or on Facebook at 911 Buddy Check.

Yall Be Legendary today!

Daniel