The Sleep Series
The Sleep Series
In the Sleep series we focus on tuning-in with our circadian rythm, improving sleep patterns This series is probably the most challenging and difficult to address. Most people very difficult to change their sleeping habits, even more than the eating ones. However, proper sleep is the key to unlock many other aspects of health. Have you ever gone without sleep for 2-3 days? Can you imagine how would you feel?! Sleep helps with energy, weight loss, stress, recovery and even longevity.
Imagine that you could:
- Burn more fat and keep it off.
- Increase your intelligence and concentration by 3 times.
- Make you look and feel 10 years younger.
- Have limitless energy during the day.
- Protect against neurodegeneration and diabetes.
- Lower your chance of dying pre-maturely.
The Approach
The Sleep series has a duration of 6 weeks and during these weeks you should expect to
- Learn the importance of sleep and following your circadian rythm.
- Optimize your sleeping enviroment and routine to get into deep rejuvenating sleep.
- Practise Stress Management and mediation.
The Series Breakdown
Weekly Objectives
WEEK 1 - STARTING THE DAY FULL OF ENERGY
Getting a good night sleep start already from the morning. Establish the right morning routine.
- Why is sleep important
WEEK 2 - TUNE IN WITH THE CIRCADIAN RYTHM
Tune-in with your circadian rythm and establish the right sleeping routine.
- Importance of circadian rythm
- Meditation and relaxation
Week 3 – Preparing your environment
The right environment is critical for sending your body the right signals for relaxing and sleeping
- Tips and suggestions how to setup the environment
- EMF and Blue Light
Week 4 - Be relaxed and manage stress
Life can be stressful and continious stress will reflect in the quality of your sleep.
- Manage stress techniques
- Sleep and recovery
Week 5 – Lower heart rate
Lowering your heart is key for quality sleep
- Nutrition and sleep
- Importance of HR
Week 6 – Increase HRV
Recover and increase your Heart rate variability
- Sleep and supplements
- Importance of HRV
Will be provided on a Weekly basis
- One-2-one meeting with your coach to review your progress, difficulties and discuss next steps.
- Weekly guidelines and detailed do's and dont's.
- Weekly documents to review to deepen you understanding and science on sleep and nutrition . If interested also suggestions on books are provided.
- Daily motivation tasks, and a forum where you will share your daily progress and gain experiences from other members.
- Weekly challenges.
- Availability for questions and clarifications via chat and social media.
- Tips and suggestions on nutrition and sleep.
- Your Google Drive folder to have all your docs stored in one location.
- You can also contribute with your own progress posts and recipes!
Tools Required
- Oura
A sleep tracking device will be required. We suggest that you invest in a device such the Oura ring that will allow you and your coach to get the right insight.
- Daily Blog
Keeping a daily blog is important to allow for self-reflection and an open discussion with your coach.
- Build your Environment
In case there are improvements to be made to your sleeping environment, you need to consider buying certain things. These will be discussed with your coach at that time.
Personalised Coaching & Engagement
Pricing
Consultation
Discuss and get advice on any topic-
1-hour consulation
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Discuss your experiences and steps
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Suggestions on useful tests
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Develop actionable priorities
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Help you develop actionable priorities
Pay as you go
Choose your own path-
Access to all series (Nutrition, Sleep, Biohacking)
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Access to all ketOntrack events and news
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Weekly coaching sessions
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Your ketOntrack Starter Kit
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Cancel at any time
Live Better
Commit for 18-weeks-
Choose any 3-series
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Access to all ketOntrack events and news
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Weekly coaching sessions
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Access to all ketOntrack events
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18 weeks commitment
