INTRODUCTION
T.O.G. Newsletter Issue #9 – October 19th, 2021
Evening Sleep Riding, A Quick Mobility Routine For The Chair-Bound & Gut Health Habits
Welcome to your weekly roundup – The Optimized Gentleman’s 5 Minute Optimization Newsletter…
Over the coming weeks, we’ll be tailoring it to your ideas and popular recommendations… Kinda like a great suit.
Remember, as an O.G., you should be monitoring your sleep, movement activities, and nutrition. This way, you can stay FOCUSED building your income streams, social skills and position – and investing money (into assets) and time (into your future).
This week’s roundup will include the usual three topics – sleep, movement, and nutrition.
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We had to delay it to this week, Gent – so thanks for being patient. This week consists of:
A new aerobics study, which shares how and why you should consider going for an evening bike ride to sleep better.
A 5-minute mobility guide, to help you feel more rejuvenated in your body from long sitting days at work.
And a gut health routine, straight from the gastroenterologist’s mouth – sure to help improve digestion, mood, stress levels, and more!
OK, Gent – Let’s get CRACKIN’:
SLEEP
Wanna Improve Your Sleep?
Go For An Evening Ride!
If you’ve got a bike, and you love getting better sleep…
New science has just revealed that a nightly cruise could help boost your sleep’s quality and depth!
The study wanted to see whether HIE (high-intensity exercise) 2-4 hours before bedtime affected sleep.
It didn’t, really.
In fact, if your ride ends two hours or more before you sleep, you’re more likely to fall asleep faster and deeper.
The study focused on middle-aged men and women, and the best results occurred in those who:
– Exercised frequently,
– Had good sleep hygiene,
– Cycled or did other aerobic exercise, and
– Followed a consistent sleep schedule
So if you’re struggling with solid sleep night after night… consider going for a quick, medium-intensity evening cruise!
Again, here’s exactly why.
MOVEMENT
A Gentleman’s Anti-Sitting, 5-Min. Daily Mobility & Stretching Routine
“Having good mobility is essential to a healthy physical body,” says Scarlett Woodford, a London-based yoga teacher and Ayurvedic practitioner.
We’d have to agree with her.
If you’re someone who spend a lot of hours in a chair, working and grinding to get ahead and provide?
It’s noble – but it’s a sacrifice to your body, Gent. That’s why this 5-minute mobility workout is going to be a godsend.
It consists primarily of:
1) External & internal hip rotation,
2) Hamstring-centric lunges,
3) Adductor (inner leg) exercises, and
4) Squat-depth improvements
These four are really all you need to increase your mobility, range of motion for stretching, and feed it into your other exercise routines.
Check out the full breakdown here, Gent.
NUTRITION
A Gastroenterologist’s Daily Gut Health Routine:
Speaking of daily routines for solid men’s health…
Gastroenterologist Marvin Singh, M.D. has shared on MBG Health, some new routines for keeping a strong gut health and microbiome.
Long story short, there are quick things you can do each day to preserve, improve, and maintain a strong gut.
Because the gut is home to information receptors, digestive cycles, immune functioning, and even brain health!
Dr. Singh recommends lemons to stimulate gut motility (movement), organic coffee, water intake, and fasting.
Discover what else he has to say, about optimizing your health, hormones, stress levels and more by paying attention to your gut!
CONCLUSION
Conclusion to This Week’s 5-Minute Optimization Newsletter Issue
In short, you want to begin implementing three simple things this week:
Ridin’ & Sleepin’ = Go for an evening cruise if you’re not able to get down and stay down easily. Your next day will thank you!
Stretchin’ & Holdin’ = Get on the ground after those long work days, and really push and pull your hip flexors, adductors, and tendons. That stiffness will vanish after this is a consistent habit.
Fastin’ & Squeezin’ = Start by fasting in the morning, squeeze some citrus into your water, and start lowering your stress levels (by taking care of your gut!)
As always, choose the most pertinent one, make it consistent, and improve your daily habits and routines.
Have a great week ahead Gent!
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Don’t save all this good stuff to yourself; pass it around – and help your close ones optimize as well.
The more we grow, the more we can offer you for weeks to come…
WE’RE LISTENING
Suggestions For Next Week?
Look Gent, we sincerely hope you enjoyed the very first edition of our weekly newsletter.
It’s an exciting new release, and we hope you found value inside.
Over the coming weeks’ new issues, we’ll be adapting and tailoring the content to you. This means we’re open to hearing what suggestions you may have for our next newsletter!
Simply reply to this email, to suggest something new that YOU want to see. We get lots of replies and feedback, so we will get back to you personally if we can!
And soon, we’ll have an official suggestions box on the site, where you can let us know what you want to read about each week.
Until next time,
STAY OPTIMIZED.
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