The Apartment That Stole Our Sleep, How to Sleep Like a Warrior, & More

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Today at a Glance

sleep

A Moment from Our Journey

The Apartment That Stole Our Sleep

Ketty and I are now two and a half weeks into our Chiang Mai experiment. We escaped the European winter for good. No grey skies, no bone-chilling cold—just warm air, tropical greens, and the intoxicating hum of a city that never stops evolving.

We love it here. The international scene is electric. Entrepreneurs, digital nomads, risk-takers. People who left behind the safe and familiar in pursuit of something bigger. Then there’s the food. Every meal is an explosion of flavors, fresh, vibrant, alive.

But there was one problem. Sleep.

The first night in our new apartment felt like camping on an airport runway. Every 10 minutes, a plane would roar overhead, shaking the walls, 85 decibels of pure destruction. We measured it. That’s louder than a chainsaw.

Sleep deprivation turns you into someone you don’t recognize. The first week, I felt like a cracked version of myself—sluggish, unfocused, irritable. My workouts sucked. My brain felt foggy. Even conversations with Ketty lost their usual spark.

And here’s the truth: Most people live their lives in this state permanently. Not because of airplanes overhead, but because of bad habits, invisible stress, and constant overstimulation. They’ve forgotten what real, deep energy feels like.

We fixed our problem. New apartment. Blackout curtains. Earplugs. Sleep mask. But what about you? What’s stealing your energy?

Because if your foundation is broken, everything else—your performance, your drive, your relationships—suffers.

The Physical Edge

How to Sleep Like a Warrior

If you wake up groggy, it’s not because you didn’t sleep enough. It’s because you didn’t sleep right.

Here’s how to fix it:

✅ Nasal breathing before bed. Just 5 minutes. It flips your nervous system from fight-or-flight into deep recovery mode.

✅ Magnesium + glycine. Two nutrients that can cut nighttime wake-ups in half.

✅ Stop being a night-time dopamine junkie. Scrolling, Netflix, emails—they hijack your brain, delaying melatonin release. Screens kill sleep. Period.

✅ No caffeine after 2 PM. I don’t care how tough you think you are. Caffeine has a 6-hour half-life—which means half that espresso is still in your system at 10 PM.

Your body is your foundation. Fix your sleep, and you’ll feel ten years younger in a week.

"Sometimes the most productive thing you can do is rest."

The Mental Upgrade

Escape the Burnout Loop

High performers are wired to push. More work, more effort, more intensity. But here’s the paradox: the harder you push, the closer you get to burnout.

The real key? Strategic disengagement.

Think of your brain like a Formula 1 car. It’s built for speed, but it can’t run on redline 24/7. Every elite driver knows when to hit the gas—and when to let the engine cool.

Try this: Schedule recovery as aggressively as you schedule work.

  • 15 minutes of absolutely nothing in the middle of your day. No phone. No input. Just space.
  • A 2-hour digital sunset before bed—no screens, no email, no nonsense.
  • A 24-hour dopamine fast every two weeks—no social media, no Netflix, no artificial stimulation.
  • A 6-day wellness retreat once or twice a year for a full-on reset—new habits, new mindset, new vitality.

Your best ideas, your most powerful breakthroughs—they don’t come when you’re grinding. They come when you give your brain space to breathe.

The Deeper Connection

The Art of Doing Nothing

Energy is a frequency.

Most people are running on static. Constant noise. Endless input. Their nervous system is a tangled mess of stress, notifications, and to-do lists.

When was the last time you did nothing?

Not scrolling. Not listening to a podcast. Not thinking about the next thing on your list. Just… existing.

Here’s a radical challenge: Sit in stillness for five minutes today.

No distractions. No agenda. Just breathe.

At first, your mind will rebel. It’ll scream, “This is a waste of time.” That’s how you know it’s working.

Stillness is a lost skill. But when you reclaim it, you reclaim your clarity, your intuition, and your power.

Your Challenge This Week

This week, I want you to reclaim your deep energy.

The 5-Minute Energy Reset

1️⃣ Breathe: 5 minutes of nasal breathing before bed.

2️⃣ Unplug: No screens 60 minutes before sleep.

3️⃣ Stillness: 5 minutes of doing absolutely nothing.

I challenge you to do this for 7 days. Notice what happens to your focus, your mood, your performance. Send an email and tell me what shifts for you.

Because energy isn’t something you “get.” It’s something you create.

That’s it for today.

Hope you enjoyed it (and learned something new).

As always, stay fit, stay active, and enjoy your life.

Ketty & Markus

Equilibrio Retreat

We don’t just teach balance — we help you embody it. Discover a sustainable way to build and maintain 360° energy and performance while honoring your well-being.

Whenever you’re ready, there are 4 more ways we can help you create a vibrant, energized body that empowers you to thrive in your busy life:

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3. 1-on-1 Online Nutrition Coaching w/ Ketty
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4. 1-on-1 Online Body-Mind Fitness Coaching w/ Markus
Restore, develop, and sustain the body you desire and reconnect with yourself.

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