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In today’s fast-paced world, waking up to the blaring sound of an alarm clock is the norm for many. However, this daily disruption can significantly impact your overall well-being. I decided to change my life by getting rid of my alarm clock, and the results have been astonishing. By embracing my natural circadian rhythm, I’ve experienced numerous benefits that have improved both my physical and mental health.

Understanding the Circadian Rhythm
The circadian rhythm is your body’s natural sleep-wake cycle, influenced by environmental cues like light and darkness. It plays a crucial role in regulating various bodily functions, including sleep patterns, hormone release, and body temperature. Aligning with your circadian rhythm can lead to more restful sleep and better overall health.

The Drawbacks of Alarm Clocks
Waking up to an alarm clock can jolt you out of a deep sleep, causing a spike in stress hormones like cortisol. This abrupt interruption can lead to feelings of grogginess, anxiety, and even negatively affect your cardiovascular health over time. By relying on an alarm clock, you might also be cutting your sleep short, which can impair cognitive function, mood, and overall well-being.

Benefits of Waking Up Naturally

1. Reduced Anxiety and Stress
   • Eliminating the harsh sound of an alarm clock can significantly reduce morning anxiety. Waking up naturally allows your body to complete its sleep cycles, leading to a more peaceful and stress-free start to the day.
2. Improved Sleep Quality
   • By following your natural circadian rhythm, you’re more likely to achieve deeper, more restorative sleep. This not only enhances sleep quality but also ensures you wake up feeling refreshed and energized.
3. Enhanced Cognitive Function
   • Consistent, high-quality sleep supports cognitive functions such as memory, attention, and problem-solving skills. By avoiding the abrupt awakening from an alarm, you can improve your mental clarity and productivity throughout the day.
4. Better Mood and Emotional Well-Being
   ​• Adequate sleep regulated by your natural circadian rhythm can stabilize mood and emotional health. You’re less likely to experience irritability, mood swings, and symptoms of depression when you wake up naturally.

My Personal Experience
Since making the switch, I maintain a consistent bedtime and my body has been waking me up between 6:00 and 6:30 am every morning. This routine has become a cornerstone of my daily wellness practice, allowing me to start each day calmly and with a sense of readiness.

How to Transition Away from an Alarm Clock

1. Gradually Adjust Your Sleep Schedule
   • Start by going to bed 15-30 minutes earlier each night until you find a bedtime that allows you to wake up naturally at your desired time.
2. Create a Consistent Routine
   • Establish a regular sleep schedule, even on weekends. Consistency helps reinforce your circadian rhythm.
3. Optimize Your Sleep Environment
   • Make your bedroom conducive to sleep by keeping it dark, quiet, and cool. Consider using blackout curtains and white noise machines to minimize disturbances.
4. Limit Screen Time Before Bed
   • Exposure to blue light from screens can interfere with your body’s production of melatonin, a hormone that regulates sleep. Try to avoid screens at least an hour before bedtime.
5. Morning Light Exposure
   • Get plenty of natural light in the morning to help regulate your circadian rhythm. This can signal to your body that it’s time to wake up and start the day.

By getting rid of my alarm clock and aligning with my natural circadian rhythm, I’ve experienced a profound improvement in my overall well-being. Reduced anxiety, better sleep quality, enhanced cognitive function, and improved mood are just a few of the benefits I’ve enjoyed. I encourage you to consider making this change in your life and witness the positive effects firsthand.

​References

1. The Impact of Sleep Inertia on Cognitive Performance
2. Alarm Clock-Induced Stress
3. Sleep and Anxiety: What’s the Connection?
4. Circadian Rhythm and Sleep Quality
5. How Sleep Affects Your Brain
6. The Relationship Between Sleep and Mental Health

By making this simple yet impactful change, you can take a significant step toward a healthier and more balanced life.

By: Coach Kayli

In this blog I'm gonna breakdown the basics of losing fat and gaining muscle at the same time, aka "body recomposition."

Today, I'll teach you what it is, how it's possible, and who it works best for.

I wanna keep this jam packed with high value and minimal fluff, so let's jump right into it.

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To cut or to bulk... why not both?

Fitness experts call body recomp the "holy grail" of getting in-shape because it's the goal everyone is chasing.

Even after reading this, you're probably thinking, "this is what I thought I've always been doing?"

And you likely have, to an extent, but not nearly as optimized as you could.

Which, unfortunately, is probably causing you to "spin your wheels" with progress.

This may sound harsh, but if you look roughly the same or worse as you did ~3-6 months ago, you're spinning your wheels.

It's OK, though! Everyone goes through this period and has to learn the hard way.

You need to be more intentional with your goals, and that's what I'm here for.

If you're more serious/experienced, you are likely either cutting (prioritizing fat loss) or bulking (prioritizing muscle gain), and alternating cycles between each. E.g., cutting for summer, then bulking during winter.

This strategy works, but is outdated for "normal folks" and more suitable for more advanced trainees, like elite level bodybuilders or athletes.

They workout almost daily, and have entire years mapped out with their diet and exercise, periodized down to the week. For them, this is necessary, and they wouldn't respond well to trying to do both at the same time.

If this is you, hey, keep at it!

If not, you're likely in one of two camps:

1. Consciously bulking or cutting
2. Thinking you're doing both at the same time, but actually "spinning your wheels"

Both are leaving SO much progress on the table, working harder than necessary for worse results.

Again, don't get down ⏤ I've been there and most other people are in the same boat without realizing.

The good news is that you're now aware of it.

The better news is that you can disrupt old patterns and unlock tons of unrealized gains.

Here's why that's possible if you do it correctly...

Your 2 body composition "bank accounts": muscle tissue and fat tissue

Many people incorrectly assume that "fat can be turned into muscle" or vice versa.

That's not how it works.

Muscle tissue and fat tissue are two separate systems.

So imagine each as a separate bank account. (H/t Jeff Nippard for this.)

We can withdraw money from the fat bank account by using a "smart" calorie deficit, i.e., not too big or too small of a deficit.

While simultaneously depositing money into the muscle building account through intelligent strength training and eating enough protein at the right times.

You can guarantee this outcome more by optimizing things like nutrient timing around workouts, stress management, supplements, and sleep.

To be clear, this is more difficult.

It requires a precise approach built for you and your body, plus weekly consistency and ongoing adjustments.

But it is possible, and the payoff is huge.
(See what I did there?)

Oh, and if you want to review the science to back this up and double check me, see HERE, HERE, and HERE.

Is the body recomposition approach right for you?

There are about four different types of people who will benefit the most from this approach.

1. New lifters (<1 year): most primed you'll ever be for muscle growth and fat loss.
2. Overweight/Obese lifters: lots of body fat in reserves, so you can use excess fat stores to fuel muscle growth
3. Detrained lifters: who have stopped training for 3+ months; can rebound and regain muscle twice as fast
4. "Sub-optimized" lifters: might've been lifting for years, but working out and eating "incorrectly"

And if you overlap between two or more of those, that means you're an excellent candidate for this.

Two additional types of people who I've successfully coached using these methods are people who would identify as "skinny fat" or people who have hit a plateau and can't seem to bust past it no matter what they try.

If any of these feel like you, body recomp is definitely worth trying out.

Ok, I'm going to cut it here.

Now you know what body recomposition is, how it's possible, and who it's for.

Join us Here in our private FB community to catch the key components of a successful recomp.

You won't want to miss it. Talk to you then.
​
-Kayli
P.S. Any questions? Just comment below.
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