Don't Sleep on This (Literally)

Hello friend,

From all of my years training and competing at a high level, sleep is the secret weapon most people overlook. You can train hard, eat clean, and take all the right supplements, but if your sleep sucks, your progress will too.

At my peak, I was sleeping 9-10 hours per night without fail…it WAS my secret weapon. But as life goes on, you don’t need to be that extreme. You just need to hit a consistent goal and stay on schedule with your sleep windows.

Here’s the deal: sleep is when your body actually recovers. It’s when your muscles repair, hormones rebalance, and your nervous system resets. Without enough of it, your body is operating on fumes—and that’s when injuries creep in, motivation tanks, and everything starts to feel harder than it should.

So if you’ve been in a stretch where your sleep’s been off, late nights, travel, stress, whatever, it’s not the time to go beast mode in the gym. Back off. Modify the intensity. Swap out a lift for a walk or mobility work. Missing a few hard sessions is way better than dealing with a setback.

And I tell you from experience. I am not perfect and there are periods where I struggle.

Your body is talking to you. Respect it. Long-term consistency > short-term ego.

Get your rest. Train smart. Stay in the game.

It’s one of the main things I tell people to implement when they ask for that one “magic bullet” habit to add. And there’s a reason for that. Take it serious. Trust me.

Keep going,

Jake

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