Simon Jell

Talking about Exercise & Nutrition & Physical/Mental Mastery
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Obsessed with protein, weightlifting and long ass walks.

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[Simon Jell @TheJellSimon]

How to get rid of sleepless nights TODAY:

1) Finish your dinner 3-4hrs before bedtime.

You don't want your digestive system to keep you up at night!

2) No dopamine/bluelight sources 2hrs before bed.

- No phone.
- No TV.
- Definitely no Twitter engagements. ;)

But what do I do in the 2hrs before slumber?

Great question!

*Here's my routine:*

1 Turn off your PC at 7pm.

Lifehack:

Install 'WiseShutdown' - it automatically shuts down your PC at a given time.

So you don't spend too much time on Twitter like me ;)

2 Go outside and read a book for 1hr.

THIS IS IMPORTANT!

By going outside you get sunlight in your eyes.

(Who would've thought lol)

This triggers melatonin & adenosine release.

Think about them as sleepy & fatigue hormones.

3 Stretch.

Do I need to clarify that?

Probably not lmao.

Stretch every body part for a little bit and you are fine :)

4 Hot Shower.

No, you won't be poor when you shower on hot instead of cold.

It relaxes your muscles AND lowers your code body temperature (which is essential for falling asleep)!

5 Journaling.

This isn't as important as the other steps BUT ...

It's helpful!

Jot down everything that comes to mind.

Think about:

- Plans for the next day.
- What you will eat tomorrow.
- What tasks are due tomorrow.
- ...

Helps you clear your head and primes you for a restful sleep!

6 Non-Sleep-Deep-Rest. (NSDR)

This has been a game-changer for me!

I fall asleep INSTANTLY when I practice this protocol:

https://t.co/j9vjcCVAye

(From the GOAT @hubermanlab himself)

7 Go to sleep. (~9pm)

You hopefully know how to do that!

It's a pretty basic routine - but it's effective.

I haven't had a bad nights sleep for AGES.

(My wearable tells me that I sleep better than 99% of its users so it must be good right?)

Other important factors to keep in mind:

- No alcohol.
- No caffeine after 12pm.
- Sufficient Exercise & Activity (min. 10k steps).
- Bedroom temperature ~18°C (64°F for my US folks).
- Darken the room as much as possible.
- Go to sleep & wake up at the same time EVERYDAY.
- NO CLOCKS IN THE BEDROOM

Keep all this stuff in mind and you will sleep like a goddess - trust me.

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[Simon Jell @TheJellSimon]

You DO NOT need a specific type of cardio to lose fat.

For fuck's sake you don't even need it at all.

Just do the type of cardio that you like.

[Simon Jell @TheJellSimon]

In the beginning, I was the only one in my class going to the gym.

Now ALL the boys in my class are there.

Last year my mother and father didn't do ANY sport.

Now we get our steps in together and eat healthier than ever.

It all started with 1 single person - be that person!

[Simon Jell @TheJellSimon]

A switch in perspectives is all you need to achieve your goals.

Once you truly believe in your capabilities - you've already won.

[Simon Jell @TheJellSimon]

Are diet cokes bad for you?

Well, it depends.

Is it worse than water?

Absolutely.

Is it better than regular coke?

Absolutely.

You always have to put things into perspective.

And remember:

The dose makes the poison ;)

(It's pretty damn hard to 'overdose' on diet coke tho)

[Simon Jell @TheJellSimon]

Sometimes people don't want you to solve their problems.

They just want you to listen.

[Simon Jell @TheJellSimon]

Is your right/left side stronger than the other?

Does it look more developed?

Try unilateral exercises!

Unilateral Exercises focus on one side of the body at a time.

Example:

Bulgarian Split Squats.

You only push through your left/right leg at a time.

Start with the weaker side.

Jot down the reps and weights you did this set.

Then hit the same amount of reps on the stronger side.

That's how you achieve a balanced physique ;)

[Simon Jell @TheJellSimon]

@orhanrekic_ That's a great one too!

Listening to a podcast works as well ;)

[Simon Jell @TheJellSimon]

Quick hack to fall asleep INSTANTLY:

Read a fantasy book before bed.

Works every fucking time.

[Simon Jell @TheJellSimon]

@aridush I SURE DO!

[Simon Jell @TheJellSimon]

@OmkarToglekar @JburdBrand Harry Potter haha.

The Harry Potter series will ALWAYS be my favourite ;)

[Simon Jell @TheJellSimon]

@Growth_Creator Currently finished 'Fourth Wing'!

[Simon Jell @TheJellSimon]

@_THEJADEN Just finished 'Fourth Wing' - a friend of mine recommended it.

It was pretty damn good.

A little bit too much romance for my taste but the character development is insane!

[Simon Jell @TheJellSimon]

You are having a bad day.

AND

The weights feel WAAAAY heavier than normal.

Is there something worse?

[Simon Jell @TheJellSimon]

Have a tribe of mentors instead of 1 single teacher.

Why?

Because different people have different strengths.

Who would've thought lmao.

- Adopt the attributes that you love.
- Neglect those that you dread.

Whenever I don't know how to comfort a friend, I ask my mother for help.

Why?

Because she is the most caring and loving person I know.

I would never ask my dad for such advice - he has other domains where he excels.

[Simon Jell @TheJellSimon]

@Abey_OL Sure did.

[Simon Jell @TheJellSimon]

I was at a football game where my little cousin played.

A kid missed the shoot and his dad literally screamed at him.

'WHAT THE FUCK ARE YOU DOING?'

No sir - What the fuck are YOU doing?

[Simon Jell @TheJellSimon]

@shuklaBchandra I see your point!

If the kid doesn't aspire to go pro then it's unreasonable to scream at him.

Sooner or later he will lose the joy of playing if he keeps getting shouted at.

At least that's my opinion.

[Simon Jell @TheJellSimon]

@CopyJayzee Yeah.

[Simon Jell @TheJellSimon]

Here's a checklist for your pre-workout meal:

☐ carb source (up to 1g/kg - less is also fine)
☐ lean protein source (0.5g/kg)
☐ 1-2g salt
☐ 0-20g fat
☐ easily digestible
☐ minimize fiber

[Simon Jell @TheJellSimon]

I don't work out for others.

But being told that you look jacked feels amazing.