What’s the Best Place in the World to Lose Weight?

The GYM! My wife (Marisol) the personal trainer would say, “Training with her!” Although I do love it but is it the best place?


The Streets! Hitting the streets getting that run in or biking 50 miles like my buddies do but is that the best place?


The Kitchen! All the nutritionist I know would definitely point you to the kitchen and Marisol my loving wife says, “ABS are made in the kitchen and sculpted by me.”


But truly the best place to get real, sustainable weight loss only comes from getting one unexpected thing in one unexpected place—The BEDROOM

No I am not talking about getting your groove on and I am talking about High Quality SLEEP! (HQS)


It’s TRUE you can sleep yourself to a thinner waistline.


I am not saying that working out and eating right are not important to healthier living but your weight loss efforts will NOT be as effective with out the all important HQS.


In a recent study by the New York Times Best seller Zero Belly Diet, found that getting poor quality sleep could sabotage your weight loss efforts by up to 55 percent!


Just like I have been teaching for years all you need to do is tweak your daily routine just a touch to dramatically increase your success in the healthy living and weight loss department. I am my own best subject on this matter because since I started training with Marisol, following her meal plans and taking Melatonin-V an all-natural liquid sleep supplement that I discovered as well as a few changes in my daily schedule I have lost 36.7 POUNDS and maintained for over 2 years!


Here are the other changes that I made to my daily living to help keep the pounds off!



ONE: “AA” Your Way To Better Sleep

No I don’t mean you need to join Alcoholics Anonymous! I mean add more Amino Acids to your diet. In a recent study among insomniacs found that just 1/4-gram—about what you’ll find in a skinless chicken breast —was enough to significantly increase hours of HQS. That can translate into a slimmer waistline. The reason why I love Melatonin-V is because is has three essential amino acids in it to help increase your high quality sleep.

TWO: Sorry The KITCHEN Is Closed

At first the idea of intermittent fasting scared me but now I love it. I would get “snacky” (a term we use on our house) around 9pm, which would just kill the hard work I did all day long on controlling my glycemic index. Glycemic index is a system that ranks foods on a scale from 1 to 100 based on their effect on blood-sugar levels. In an article in the Journal Cell Metabolism they found that closing the kitchen early has a profound effect on your ability to lose and gain weight. In the study the researchers put groups of mice on a high-fat, high-calorie diet for 100 days. Half of them were allowed to nibble throughout the night and day on a healthy, controlled diet, while the others only had access to food for eight hours, but could eat whatever they wanted. The results they found from the food ban were that the fasting mice stayed lean, while the mice who snacked ‘round the clock became obese—even though both groups consumed the same amount of calories! Lesson learned here is to close the kitchen and stay out!



We have all seen the big body build dude drinking his big protein shake to feed his big muscles. Well protein is more than just a muscle builder. Protein is a thermogenic food that is a food that increases your metabolism to burn more calories. Florida State University study researchers found that men who consumed good high protein snacks in the evening that included 30 grams of either whey or casein protein had a higher resting metabolic rate the next morning than when eating nothing. Protein is more thermogenic than carbs or fat, meaning your body burns more calories digesting it. My favorite protein shake is Dymatize Protein. It is low sugar and taste great.


FOUR: Holy Crap Its Chilly

The Eskimos could have shared this little bit of info years ago! In the Journal of Diabetes suggests that simply cranking up the air conditioner or turning down the heat in winter may help us blast away the belly fat while we sleep. Colder temperatures subtly enhance the effectiveness of our stores of brown fat—fat keeps you warm by helping you burn through the fat stored in your belly. Participants spent a few weeks sleeping in bedrooms with varying temperatures: a neutral 75 degrees, a cool 66 degrees, and a balmy 81 degrees. After four weeks of sleeping at 66 degrees, the subjects had almost doubled their volumes of brown fat. (And yes, that means they lost belly fat.)



Sniff sniff… is that the smell of sleep? If all you smell when you’re in bed is a fresh pillowcase, then these sleep smells may surprise you. Backed by scientific data, these odors will help you sleep and lose weight. In the Journal of Neurological and Orthopedic Medicine found that people who sniffed peppermint every two hours lost an average of 5 pounds a month! Banana, green apple, and vanilla had similar effects. Consider burning one of these favored candles until you head to bed to fill the room with slimming smells. If you don’t want to bother with blowing out candles before you turn down the covers, try adding a few drops of peppermint oil to your pillow.



Having that little sliver of light creep through the blinds can not only interrupt your chances of a great night’s sleep, it may also result in weight gain according to a study published in the American Journal of Epidemiology. The study showed that the participants that slept in the darkest room were 21 percent less likely to be obese compared to those that slept in lighter rooms



Really cool how certain colors can make you feel different ways. Red and yellow subliminally make you feel hungry. That’s why all the major fast food chains logos are hot red and yellow. On the cooler side of the color spectrum—blue decreases your hunger. But the Direct TV blue color can kill your sleep!



Not only do cell phones and iPads hurt your eyes in a dark room they can make you fatter—especially among children. A study in the Pediatric Obesity Journal found that kids who watched or played in the nighttime glow of a TV or computer don’t get enough rest and suffer from poor lifestyle habits. Researchers found that students with access to one electronic device were 1.47 times as likely to be overweight as kids with no devices in the bedroom. That increased to 2.57 times for kids with three devices. Be a good parent and have your kids as well as yourself leave your electronics in the living room.


As you can see some of these changes are very simple and you can start doing them TODAY to get High Quality Sleep and a sexier slimmer waistline!

How Much Sleep Do You Really Need?

The Age old question is how much sleep do I really need?  I have broken down some basic information for you to help understand what a sleeping problem is, what is means to get quality sleep, the risk of not getting sleep, and a few solutions to help you with your sleep disorder.

Difficulty Sleeping?

Some people think that the term sleep disorder suggests that you have some type of medical problem causing you not to sleep. Someone tossing and turning all night due to stress at work could characterize a sleep disorder. Insomnia s just one example of many conditions that affect how you sleep and function the next day. If fact you may have a sleeping disorder and not even know it.

How long should I sleep?

While there is no “normal” number of hours that defines good sleep.   Most adults need between seven to nine hours a night, while others may only need six hours to function at peak performance the next day. On the flip side it is possible to sleep too much because spending extra time in bed can be signs of other medical problems like depression and chronic fatigue syndrome. By dialing in your own sleep/wake cycle is a key to healthy sleep.

Lack of Sleep = Poor Health

In a recent British study they found that people who consistently sleep deprived, which is sleeping five or less hours per night, are at a greater risk for high blood pressure and cardiovascular problems.

By not getting enough sleep this also raises your risk of diabetes, obesity, depression, alcoholism, and auto accidents. A landmark study at Cal Berkeley confirmed that sleep deprivation directly affects areas of the brain that deal with mood and concentration.

What to look for?

Focusing solely on the hours of sleep is a mistake. You must also take into account the quality of sleep you’re getting to detect if there is a problem or not. When it comes to sleep quality, problems are not always clear to the patient. An insomniac who lies awake can easily tell in there is a problem but for some with sleep apnea also might have no idea there is an issue.

If you are worried about having a sleep disorder the most telling sign is how you feel during the day. If you wake up alert and refreshed then you are a healthy sleeper. If you frequently wake up feeling sleepy, irritable, and have a lack of focus then you may have a sleep disorder.

What to do about it?

Before you rush to the doctor demanding a prescription sleep aid, which can be addicting or to the local pharmacy to grab and over-the-counter (OTC) sleep medication download my 18 ways to get better sleep. Some are as simple as changing the temperature in the room to watching what you eat in the hours before bed. Another powerful option is Melatonin V an all-natural sleep product that helps you fall asleep and stay asleep.


The Answer to an Easier Life

Coffee and energy drinks have become widely known supplements for energy. Their consumption is considered a social norm, yet their benefits are little to none. These drinks promise an initial boost, but the exhaustion following leaves energy levels in the negative. There is no replacement for a good night’s sleep. Once you discover a few of the many benefits of sleep, aspects of your life will fill with clarity.

The first benefit of sleep comes at no surprise. Sleeping literally makes you smarter. When you sleep, your brain sorts through all the information you have taken in during the day. During this process, it keeps and records all that you are trying to remember. Chances are if you have a big test, dance routine, or speech, a good night’s sleep might be all you need to retain the information you need.

Another benefit of sleep is weight loss. Studies show that individuals who sleep less are prone to eat more during the day. Sleep provides us with the power to resist as much as it gives us the power to retain. Sleeping also provides our bodies with leptin, which is the hormone that tells us when we are full. When our bodies are deprived of sleep, lower levels of leptin will cause us to eat more than needed therefore resulting in weight gain.

Sleeping promotes positivity. When your body and mind are well rested, it becomes natural to be optimistic about your surroundings and placement in life. Studies have directly linked sleeping disorders to mental diseases like depression. Sleeping affects the general control of all your emotions. Lack of sleep could be the cause of other emotional disorders such as spontaneous crying and laughing. An extra hour of sleep can potentially save one from the entrapment of their minds.

The first step to gaining more energy and living an easier life is to schedule more sleep. The benefits of sleep spread over a variety of different concepts relating to your life directly. Beauty, health, and relationships are only the tips of the iceberg. With an increase of brain activity, who knows the limit on what you will be capable of after a good night’s sleep.

9 Tips For Overcoming Insomnia And Getting Better Sleep


Do you know that we sleep for over half our life?

And most of us completely FAIL in the sleeping department – which affects in ways that are detrimental to our health.

Here are Dr Gram’s 9 Tips For Overcoming Insomnia And Getting Better Sleep.

1. Get a Proper Bed

While for most people their bed isn’t the primary cause of insomnia, snoring or sleeping issues, it can certainly contribute to a horrible night sleep, if you don’t have a proper bed.

Choosing a mattress is key! Buy one that fits your budget but also fits your sleeping style. With all the different kinds of bedding available I recommend visiting your local Sleep Train or other mattress store to get fitted for a mattress.

Another key component to getting great sleep is to have an awesome pillow that also matches your sleeping style. Besides the mattress the most important thing is your pillow. Having a great pillow can and will make all the difference in the world.

It can be the difference between a great nights sleep or waking up in with stiff neck. To get the perfect pillow you must consider your sleeping style; do you sleep when you’re back, your side, or your stomach?

The ideal pillow will provide the proper support and alignment of your neck and back. The right support is medium firm and not too thick you want to make sure that your head and your neck are inline just like they are when you’re standing.

Overextending your neck can cause serious neck pain. If you are back sleeper look for a memory foam or water pillow because they mold to your neck curve. Back sleeper should also put a pillow under your knees to help protect their lower back.

Side sleepers may also benefit from sleeping with a pillow between her knees this helps improve spinal alignment. Side Sleepers want to find a medium firm pillow that supports the space underneath their neck when lying down.

Sleeping on your stomach is not a good way to sleep although some of us do but we shouldn’t. This sleeping style isn’t recommended because of the stress on your lower back potential for neck pain.

So instead of sleeping on your belly try sleeping with a giant pillow in front of you (hugging) that gives you the same feeling.

2. Eat Healthier

What you eat can greatly affect how you sleep. Everyone knows not to eat huge meal before bed but did you know that what you eat for breakfast can affect you sleep too.

Eating a healthy breakfast but not overeating is key. Breakfast should be your largest meal the day. In a recent study it showed that eating a healthy breakfast in the morning time convinces your body, mind, and soul that you’re safe. It takes your mind back to caveman days.

So focusing on eating healthy throughout the day and avoiding eating spicy or junk food will go a long way to getting a better nights sleep. Drinking alcohol may help you get to sleep but it will not help you stay asleep. Alcohol can cause night terrors and tossing and turning.

Drinking alcohol has been shown to cause you to snore all night that upsets your mate that ruins their sleep and hence two miserable people in the morning.

3. Wake Up Happy

Remember back in the olden days when you set your alarm clock in with the loud buzz, buzz, buzz, buzzing noise.

Those days are now over!

Instead of being jolted awake by an old alarm clock consider getting one of the Smart alarm apps for your phone. A couple that I recommend are the sleep cycle alarm clock, sleep time, sleep time plus and sleep better now I’m not affiliate for any of these I don’t make money off of any of these but these are just some of the ones that I recommend because I’ve heard good things about them.

The sleep apps will help you wake up more comfortably.

If you’re really heavy sleeper and you need a bit more to push then you may need to use some type of manipulation to wake yourself up.

What I mean by manipulation is just splash cold water on your face, leave your window shade open to get some direct sunlight, have someone gently shake you or wake up to too low playing music.

Whenever possible try not to use stimulants to get or keep yourself awake example—caffeine: it can wreak havoc on your brain and body.

4. Exercise First Thing

I’ve experienced firsthand how great exercise first thing in the morning can affect your day.

My wife is a personal trainer and she trains her clients first thing in the morning it pushes me to workout first thing in the morning as well since I’ve been doing this I’ve experienced better nights sleep, my days are more effective but more importantly when I do go to sleep I fall asleep faster and get a much deeper sleep.

If you’re one of those people that don’t like to exercise, guess what there’s no better time than the present to upgrade your life, your health and your fitness routine.

5. Sleep In The Proper Position

Earlier we talked about the proper pillow. Now let’s talk about the proper sleeping position.

So the next question I know your gong to ask is how am I supposed to know how I sleep? I am sleeping so I can’t see myself. When you wake up in the morning time notice a position that you’re in. This is most likely your normal sleeping position.

If you’re on you’re a stomach sleeper at least use an ultrathin pillow to save the stress and pressure on your neck and low back.

If you’re on you’re a back sleeper, which is ultimately the best sleeping position. Make sure you have a pillow under your knees and a medium firm pillow under your head supporting your neck.

Side sleeping isn’t bad either because it keeps yours spine straight, just make sure you have the proper pillow to maintain proper neck alignment.

Once you find out which sleeping position best fits you make a comfort conscious effort to focus on it and you’ll wake up feeling more refreshed in the morning.

6. Stay Cool

Cooling your body temperature can make a huge difference when falling asleep.

It’s much more difficult to do when it’s hot outside or your significant other is like laying next to a campfire. Some things to do to help cool your body off so you can sleep is take a cool shower, open a window, crank up a fan, use a cooling pillow, and when its crazy hot outside put your sheets in the freezer! Now this won’t keep you cool all night long but it will help you fall asleep.

Whichever method you use just make sure that when you wake up in the morning time you’re nice and toasty because waking up shivering is never a great way to start the day.

7. Create A Bedtime Routine

Some of the top high performing CEOs in the world have awesome morning routines to start their day so they can be super effective. The same thought should go into your bedtime routine.

Getting a great night sleep and waking up refreshed in the morning time will help you be the best high performer that you can be.

As the day ends start thinking about winding yourself down. Tuning out your day before bed can lead to the best nights sleep.

If you really want to fall asleep easily take some time to create your perfect bedtime routine. Your pre-bed routine tells your body that sleep is coming soon and following along with Pavlov’s rule this’ll make your evening routine more effective.

Number one thing is to leave your work at work.

Before you leave work write down what your first task is going to be the next morning this way you don’t have to wake up thinking about what you’re going to do tomorrow before you go to bed. The more preparation done the day before the better nights sleep you’ll get that night.

Finding the perfect bedtime if at all possible try to go to bed at the same time every night and wake up at the same time every morning even on weekends. Once you find your perfect sleep time this will help you wake up at the optimal moments during your sleep cycle.

You generally want to wake up 10-minutes before your alarm goes off and you can adjust this by 15-minute intervals to help define your perfect bedtime. If you have trouble sticking to a schedule create an alarm calendar to make sure you go to bed on time.

Avoiding caffeine and alcohol. We all know what caffeine and alcohol do to your brain and neither one of them are great sleep aids. Caffeine is the one YOU want to stay away from as much as possible in the hours before sleep or even late afternoon.

Alcohol may seem like it helps you fall asleep but it will not get you that deep sleep that your body needs if you drink a few hours before go to bed. Alcohol will cause you get a restless night sleep.

Some other tips to let your mind rest before bed are create evening activities that involve lower mental effort, such as yoga, cooking or listening to calm music, are associated with better-rated sleep, as well as less fatigue the next day.

The last tip is to lower your body’s temperature. Having a lower body temperature helps you sleep way better.

One weird tip that associate professor from New York University school of medicine has is the hot bath two hours before bed. She says soaking in a hot tub for 20 to 30 minutes we’ll raise your body’s temperature by degree or two this will cause a steeper drop at bedtime and is more likely to put you in a deep sleep.

Warm showers can help but they are less effective than the bath technique.

8. Avoid The Afternoon Siesta

If you’re feeling drowsy in the afternoon you may be tempted to take a nap doing this can’t be disastrous for your sleep schedule if it’s not done properly. Learn to take a power nap and calculate the best time to nap.

Power naps need to be limited to 20 minutes. When the 20 minutes has past get up and start moving if not you will be sluggish the next day.

9. Get Intimate

If you’re tossing and turning and really need to get some sleep, here is a super fun way to get those zzz’s you’re craving: SEX!

One in six people reported in a recent survey that they slept better after sex.

There is science to back this up. The hormone production during sexual intercourse changes and leaves your body in a relaxed state, making it easier to fall asleep. Sex can also enhance your REM sleep cycle for a deeper sleep state.

These were the 9 Tips For Overcoming Insomnia And Getting Better Sleep. Use them to break the habit of staying up late and feeling tired all the time. You’ll improve your energy level and quality of life.