In the 28th Episode of The Strength Connection Podcast, Mike and our special guest Head of Operations at Sleep Performance Coach UK, Gary Allman will talk about sleep optimization, dos & don’ts of sleep, global sleep culture, effects of alcohol, caffeine, & light on sleep. You will also learn how he lost 45 pounds by just improving his sleep.Join us in this insightful and captivating talk!In this chapter you will discover:(01:45) Introducing our special guest Head of Operations at Sleep Performance Coach UK, Gary Allman @Garyjamesallman https://www.sleepprocoach.com/ (02:15) How We Sleep by Mathew Walker, PhDhttps://www.amazon.com/Why-We-Sleep-Unlocking-Dreams/dp/1501144316 (02:35) Shout out to Angus Buckle Linkedin: Angus Buckle(02:50) Sleep Performance Coaching by Gary Allman and Angus Buckle Linkedin: Angus Buckle Linkedin: Angus Bucklehttps://www.sleepprocoach.com/ (04:20) Gary’s origin story(06:55) Gary lost 45 pounds by sleeping better(07:30) Starting a business with Angus Buckle Linkedin: Angus Buckle(08:45) Gary’s lack of awareness about sleep schedules in past(11:00) Realizing sleeping can aid in weight loss(13:45) America’s sleep culture(14:00) The UK is sleep-deprived(14:30) Correlation of sleep and weight gain(18:10) REM sleep and recovery for High-Intensity workouts(22:50) Gary’s manual sleep tracking method(24:45) Sleep cycles vs sleep duration(27:50) Sleep tracker wrist band’s accuracy (Fitbit, Oura Strip, and Whoop Strap)(30:00) Effects of alcohol on sleep(32:25) Social Jetlag: Is catching up on sleep possible?(35:25) “Optimization doesn’t mean perfection. It means you are always working on and building on (your routine).” - Mike Kurkowski(36:10) Impacts of caffeine on sleep cycles(44:00) The efficient way of drinking coffee(45:25) Effects of late evening workouts on sleep(46:30) Best workout time for morning larks and night owls(48:00) Effects of sleep and body temperature on injury risks(50:40) The efficiency of Melatonin supplements(53:00) “There’s no substitute or no quick fix for putting yourself into an optimal health position for getting good quality sleep if your lifestyle is not fixed.” - Mike Kurkowski(53:40) Gary’s evening routine for optimal sleep(58:15) Gary’s sleep coaching process(1:01:25) Where to find Gary? @Garyjamesallman Facebook Page: Gary J Allman