unlock better sleep by measuring radiation in your bedroom
and the food I add to every lunch to avoid the afternoon slump
Hola amigos,
I landed in Abu Dhabi yesterday, and I won’t lie, I got more rest today than I did all summer. It’s been action-packed, and my body hasn’t fully recovered, but somehow my mind feels refreshed.
I’ve had the chance to put my life into perspective, and after seeing the current situation in Spain, I think they’ll only see me once a year for some calamares and tortilla.
On the plane back, I took another look at The State of the Workplace by Gallup in 2025…
According to Gallup, U.S. workers with poor overall well-being are nearly twice as likely to develop a new chronic condition within three years compared to those with holistic well-being. This translates to an additional 159 new chronic conditions per 1,000 workers over a 36-month period, resulting in an estimated $101.5 billion in new annual healthcare costs
You want to advance in your career, but here’s something your employer never told you: your performance is only as strong as your health.
You can work long hours, tackle every project, and manage a team, but without good health, you’ll burn out.
What I am going to unpack today:
The Difference Between Total and Relative Sleep
The Supplements You Need to Stop Taking
Avocados: The Ultimate Energy Regulator
How to Regenerate Your Cells Faster by Controlling Radiation
The Pareto Principle in Health
80% of your results come from 20% of the actions you take.
For example:
10 minutes of fasted cardio: While it may seem beneficial for fat burning, it only contributes about 0.1% to your total fat loss progress.
One extra hour of sleep: Adding just one more hour of sleep can improve your cognitive function and physical recovery by 30-40%.
That's a huge difference compared to a short cardio session, agree?
1) Total Sleep vs. Relative Sleep
Let's assume you’re getting 8 hours of sleep as an optimal amount, which is 100% of your sleep duration.
1 hour less sleep means you're getting 7 hours of sleep, which is 12.5% less than your ideal sleep duration.
But it’s not just about the total time, cutting back on sleep impacts specific sleep stages that are critical for recovery:
Sleep Stages and Why They Matter:
First Sleep Cycle (NREM):
This phase is crucial for physical recovery, muscle regeneration, and tissue repair. If you cut back by 30 minutesfrom this phase, you’re missing out on a significant chunk of your body’s muscle recovery.Impact of 30 minutes less NREM: It can reduce your physical recovery by 20-30%, because NREM sleep is where most muscle repair and tissue regeneration occurs.
Last Sleep Cycle (REM):
REM sleep plays a key role in brain recovery, memory consolidation, and decision-making. Skipping 30 minutes of REM sleep will drastically impact cognitive performance the next day.Impact of 30 minutes less REM: It can lead to up to a 40% drop in your cognitive function and focus, as this is the stage where your brain processes information and consolidates memories.
The Key Takeaway:
When you cut back on 1 hour of sleep, you're missing out on more than just 12.5% of your total sleep. You’re likely reducing your time in NREM and REM, which impacts both physical recovery (muscle repair) and mental recovery(decision-making, focus).
A 30-minute reduction in NREM or REM sleep can lead to up to 30-40% less recovery, whether it’s physical or mental.
So, prioritize sleep over short bursts of cardio. One extra hour of sleep not only helps with your total rest but provides 40% more brain recovery, boosting your decision-making and mental clarity.
2) Streamline Your Supplements
You don’t need an entire medicine cabinet. You need targeted supplements that make a real difference.
Creatine: Enhances cognitive function and physical endurance.
Action: Take 5g of creatine monohydrate every morning. No loading phases needed.Omega-3 (Fish Oil): Essential for brain function, heart health, and reducing inflammation.
Action: Take 1-2g of EPA/DHA with your largest meal.Vitamin D: Supports energy regulation and overall well-being.
Action: Take 1000–2000 IU daily, ideally in the morning.
P.S. I don’t recommend any particular supplement brand, nor am I associated with any by personal choice. Every supplement I recommend comes from brands I’ve tried and trust.
3) Optimize Your Energy: Choose Avocados, Not Bread
What you eat is directly tied to your energy and mental clarity. Here's how you can fuel your body to stay sharp and energized:
Vegetables & Fruits: Provide the vitamins and minerals needed for sustained energy.
Action: Eat 3-5 servings of vegetables and 2-3 servings of fruit daily. Fill half your plate with greens like spinach, kale, and broccoli, and add fruits like berries, apples, and citrus for extra energy.Avocados: Packed with healthy fats that promote brain function and sustained energy.
Action: Add 1/2 to 1 Fuerte avocado to your meals daily. Available in most UAE supermarkets.
Protein & Healthy Fats: Essential for muscle recovery and brain function.
Action: Include a source of protein (chicken, fish, tofu) with every meal. Pair it with healthy fats like avocado and olive oil.
P.S. You don’t need carbohydrates; they’re the only macronutrient your body doesn’t require for survival. Without protein and fats, you wouldn’t last a week.
4) Regenerate Your Cells Faster by Controlling Radiation
Effective leadership starts with managing stress and optimizing rest. Here’s how to do both:
Stress Control: Use deep breathing to reset your nervous system.
Action: Before meetings or decisions, take 10 slow, deep breaths to activate your parasympathetic nervous system and reduce cortisol.Sleep Optimization: Sleep is when your body and mind recover.
Action: Commit to 7-8 hours of quality sleep nightly.Avoid blue light exposure 30–60 minutes before bed (no phones, laptops, or bright screens).
Use EMF-blocking devices or turn your phone to airplane mode to reduce electromagnetic radiation while you sleep.
Set your room temperature to 60-67°F (15–19°C) for better sleep quality.
Use blackout curtains and white noise to eliminate distractions and improve your sleep environment.
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Closing Thought
Start with 10 minutes of light activity like walking or jogging to get your body ready for exercise. Then, do 40 minutes of steady cardio (like cycling or brisk walking) without eating beforehand. This helps your body burn fat more effectively and supports long-term fat loss.