ATHE_Transcript_Ep 459_Dr. Janice R Love
JJ Virgin: [00:00:00] Welcome to beginnings and breakthroughs. I’m super excited about our guest today. We just wrapped and I think you’re gonna really love her story. She is one busy woman, Dr. Janice Love. She’s the first lady coach. She. Coach wives of pastors and influencers and her husband’s a pastor. She has a blended family of eight children, two grandchildren, a great granddaughter.
And she also has besides working full time, her own business too. So I think, you know, it’s in the too busy, everybody taking care of everybody else. Peace. We’re gonna show you how she’s able to prioritize her self care and show up for herself so she can show up for everybody else. And she has a couple things she really wants to work on.
She made great progress. She used [00:01:00] both. She read miracle mindset early on, and then she also did the Virgin diet. Now regularly uses my all in one paleo shake and collagen. And so I just had to make sure she had a great foundation and there were a couple things that were tweaking that I’m betting and we’re focusing on one thing at a time, but I’m betting as you walk through these, you’ll see some opportunities for you too, to make some shifts.
And they feel like subtle shifts, but they’ll make a big difference. You know, like the big hinges or the little hinges swing the big door. So that’s what we’re gonna be talking about today. And I look forward to sharing Dr. Janice Love with you. We will be right back.
Dr. Janice Love. I am super excited to work with you today. Yay. I’m
Dr. Janice R Love: I’m super excited to be here
JJ Virgin: as well. You know, I was really excited about your story because first of all, you’ve. You are in a family where everybody has [00:02:00] high blood pressure or diabetes, and you are the one with like perfect blood pressure great blood sugar, you know, maintaining your health well, and you may not be able to inspire your family as much as we know, it’s.
Hard to do that, but I’m sure you’re inspiring loads of people around you. And so now you’ve, you’ve done some of the work already with the Virgin diet and getting that loaded smoothie in is a morning routine. So now we can coach you to the next step. So I’m excited about that. So a plus for what you’ve accomplished so far, cuz it gives us easy things to build on.
So tell me if you could wave your magic wand. You know, 10 years from now, look back and go. These are the things that have changed in my health over the last 10 years for the better, what would it be?
Dr. Janice R Love: It would be having a flat belly and getting enough sleep. Those are the two things. If I feel like I can do those things, I will continue to be in perfect shape throughout the years.
JJ Virgin: Awesome. All right. Well, first of all, for, for people who are listening, [00:03:00] not. watching. Is it okay if I disclose your age? Sure. Because you look fabulous. I’m always looking at people around my age going, okay. You know how we like, cuz look at her. I’m like, okay. She looks 10 years younger than me. So 61 years old, you look amazing.
And I know we were talking a little bit about like skin and body composition, so we’re gonna wrap all that in cuz it all actually fits in with the flat belly and the good sleep. And interestingly. if you are not sleeping well, it then impacts your belly fat because it’s a source of stress on your body.
It can raise fasting, blood sugar. It makes you hungrier. You’re not as, as energetic. It makes it harder to work out. So it’s like they, they chase each other. Right, right. Along with stress currently, are you sleeping? Well, Some
Dr. Janice R Love: days. So if I have been able to get up on time in the morning and have a full day and stay away from too much [00:04:00] caffeine, And can have a little bit of peace of mind before I go to sleep.
I’ll get a good night’s sleep. Or if it’s a day, I woke up super early and was just so tired that I got to get sleep. Then I am sleeping well. But when I find my patterns getting off, maybe I shift the time I go to bed or something like that. Or I have a lot on my mind then I’m not gonna sleep very well.
I’m gonna take a while to go to sleep. And then I’m gonna wake up at the middle of the night.
JJ Virgin: All right. Well, let’s stop that. okay. That’s it. Okay, there you go. That’s my solutions. Just stop it now. So a couple questions there. First of all, are you tracking your sleep with either like oura ring, a Garmin, a Fitbit, an apple watch.
no, I am not. So I’m a big fan. I actually joke and say, I’ve got an aura ring on that’s O U R a, and I have an apple watch on, and then I pick whichever one says I have the best sleep, which I kind of do, but [00:05:00] I think it is super important with all of these things. And I’m gonna talk about a couple things that you can be monitoring cuz as you know, what you monitor and measure, you can improve.
Right? Mm-hmm and what I found very interesting, and one of my buddies is a like big one of the, you know, founders of biohacking, Dave Asbury. And he kept saying, you know, my husband bought me a Kindle for a Christmas present one year and it completely messed up my sleep. Because now I’m looking at this, you know, thing before bed and shifting over and I could see it on my aura ring.
My deep sleep got messed up shifting to, to blue blocker glasses. Those red glasses at night really helps. So I think the first thing to look at is if you know the triggers for you. Right. And, you know, it sounds like you need to do some kind of calming thing at night. That could be, I, I will put on Dr. Joe to spends a evening meditations or sleep meditations, you know?
So finding that thing that can shift your brain. So you’re not bringing all your stuff with you, cuz it’s not like you’re gonna solve it at 3:00 AM.
Dr. Janice R Love: Right, right. [00:06:00] I’ve tried several things in the past, so I’ve kind of perfected sleep and to a certain extent, for instance, lights bother me. I gotta have a cool room.
I gotta have the right sheets, right mattress. So I have perfected all of that.
JJ Virgin: Well, lights bother everybody. Yeah. There’s no one that lights work for. That’s never an okay. It has to be pitch black. That’s the
Dr. Janice R Love: first I know it. And I try to shut down all screens at certain times so that I don’t, I don’t feel like I’m getting that, that blue light in mm-hmm so it’s really just once I get to the bed, I might read something like a, a nighttime devotional mm-hmm and then.
Try to go to sleep from there. Cool. And I use sleep a sound
JJ Virgin: machine as well. Okay. It’s interesting. I was just reading something from a sleep expert. Gosh, I don’t remember his name anyway. He’s like one of the top guys in sleep in the world. He’s from the UK and he was talking about sound machines and whether they work or not.
And, and this just came up from us cause we were at a hotel and it was like, I went, [00:07:00] well, what are we gonna do to block out this noise? We didn’t bring our ear. Earplugs turns out that, what he said is, I don’t think sound machines are really the answer because if you look back, you know, in our history, we would’ve been able to shut down all noise.
And that’s really what, what our sleep is supposed to do is take us out of that. So he’s, he was ixnay on the sound machine. It sounds like for you, a lot of it is how you get up in the morning and how you go to bed at night. So those early mornings, why are they happening? Can you control that? Well, I
Dr. Janice R Love: am full-time employee and then, then I am an entrepreneur as well.
So I get a lot of my entrepreneur work and a
JJ Virgin: grandma and a mom and a wife. Oh great. I was like, and, and plus, plus plus, yes. Yes. Okay. So you’ve got a lot of things going on. Mm-hmm , which means when you have a lot of things going on, it is even more important to prioritize your selfcare and show up for yourself first, which especially as a woman, is the hardest thing.
We often forget to put ourselves on the to-do list, [00:08:00] but the reality is that unless you’re prioritizing your sleep and your self care, all these things, the more things you have to do, the more you have to prioritize. Mm. You right before all those things. So how do we, since you’ve already said it messes you up when you get up early, how do we make that not happen with the rare exception with the well what’s
Dr. Janice R Love: early, too early is waking up before the five 15 that I have my alarm set.
JJ Virgin: For. What time do you go to bed?
Dr. Janice R Love: I get into bed by
JJ Virgin: 10. So you get into bed by 10 mm-hmm and that means are you waking up feeling rested? Some mornings I do.
Dr. Janice R Love: It’s according to if I, if something on my mind wakes me up, I, I, I feel rested, but
JJ Virgin: sometimes I’m already looking, going, all right. unless you fall straight asleep, you are, you are probably not getting enough sleep that you need in the first place.
That’s right. It was interesting something just showed up in my [00:09:00] mailbox today, and it was literally like the single most important thing you can do for metabolic health. Anti-aging I always hate that term. Cause like anti-aging means you’re not here anymore, but you know, for slowing down aging for metabolic health is sleep mm-hmm so it may be taking a hard look at the schedule and going all right.
What could be delegated deleted, automated. How do I make this? So that I’m prioritizing more time for my sleep, cuz I don’t know. How do you get up earlier than 5:15 AM and you’re not even in the normal circadian rhythm there. So I think that’s one first to take a hard look at because it will impact everything else.
so that’s number one. Okay. And then tracking it. And here’s the biggest thing. If you start to track it either with an aura ring or Garmin or Fitbit or apple watch. Use one, monitor your quality sleep and especially your REM and deep sleep [00:10:00] and just start to see and then really track what’s impacting you and how to remove those things.
And just, and I always like people to focus on one thing at a time. Like, we’re gonna talk about a couple things today, but pick one. And if I had to pick the priority here, obviously sleep’s gonna be the priority. The non negotiable. Right. Even when you’re, you know, like I’ve just been traveling a lot to different countries and changing time zones and I just set it up so that I have the time to sleep and, and make up for it so that I’m not in trouble.
And so you just, you have to do that. And I know you’ve got a lot of stuff going on to me, all that says is you really have to do that. Right. I’m guessing you’re the CEO of your household beyond, besides just your job and your business and your kids and grandkids. Yes. Well, my hubby
Dr. Janice R Love: pastors, a church, so he has quite a schedule too, but I’m not, has to stay on a pretty consistent
JJ Virgin: schedule.
So you were the one with the CEO of the house? Yes. So again, look for where you might be [00:11:00] able to get some help. You know, I, I, I realized kind of 10 years ago, I went, wait a minute. I didn’t ever want to be superwoman. Like maybe some women growing up were looking at all those, you know, superhero women. I’m like, not me.
you know, we like, I didn’t sign up for this. This is not what I’m going to do. This is ridiculous to do all of these things and I don’t need to do all these things. And other people can do some of these things, even like we’ve been playing around with this company, green chef that. Delivers everything you need for a meal.
So you can put it together in 15 minutes. Like there might be things like that, right. That just make life simpler so that you can save time. So that’s how, hubby’s the cook of the family. So that’s a good thing. Yay. Mine is too. And I, I, it was funny, Janice, cuz I felt bad. I was like honey, maybe we should like hire someone or do a, you know, again, we’ve just been playing around with green chef and he’s like, I like doing this.
I’m like doing this. Gosh, lucky me same here. Thank you. Win. So, so that’s the first thing, because it [00:12:00] does go along with then, you know, belly fat. Now let’s talk about belly fat because belly fat is an interesting thing. And what I really want you to do is get yourself. Do you weigh? Do you weigh yourself? Yes. Do you weigh yourself every day?
Not every day. No. So one of the things I want you to get in the habit of is getting on the scale every day. And I want you to get a scale that doesn’t just do body comp a, a weight, because it’s really. Your what your total weight is not really important. What’s really important is what that weight is made up of.
Like someone could be 120 pounds and have 40 pounds of body fat. And that’s an entirely different metabolic health than someone who’s 120 pounds and 20 pounds of body fat. Right. And so, especially as we. 40 plus the biggest thing we have to make sure that we are doing and, you know, everyone focuses on losing weight.
I’m like, that’s [00:13:00] not where your focus should be. The first focus should always be on holding onto and building muscle because muscle is, and I had heard someone talk about today as the metabolic sink. I like to think of it as it’s our margin for error, because muscle does a couple of things that are so important for our body.
Number one, it protects our bones. Both in what we do to build muscle resistance training, but also just having muscle protects our bones. And when you look at how people end up passing away and you look at accidents over years, when you get up into 65, plus one of the big things that the, the accidents, the reason people die, 65 plus from accidents are falls.
and it just shouldn’t be right. So, and if we are not using it, we’re losing it. So you’ll see people thinking about losing weight and doing cardio mm-hmm , but that’s really not what you wanna do. You wanna build muscle because muscle does a couple things. Number one, muscle protein turnover, what it requires to put muscle on and keep it on [00:14:00] is very energy costly.
So muscles expensive uses a lot of calories. That’s great. Number two, muscle’s the first place we restore insulin sensitivity. So it keeps you from becoming pre-diabetic diabetic. So that’s great too. So you’re not trying to, and it’s interesting cuz a researcher out of London looked at people who are trying to maintain their weight by diet alone.
And I imagine this would not just be diet, but just someone even just walking and they found. That 50% of them were what was called TOFI thin outside fat inside that they didn’t have the muscle mass they needed. And I’m sure if we started to really look at this at like 40 plus 50 plus 60 plus it would become even more dramatic.
So the single most important thing that we can be doing is we age because we get something called anabolic resistance, where it’s harder for us to build muscle and, and do that protein is to make sure that we’re lifting weights and you gotta monitor. Right. So you get a, a scale and honestly there’s a $99 one on Amazon by [00:15:00] Tanita.
And it will tell you your, your weight. Mm-hmm your total body fat. So you have two components. It looks at your fat free mass and your body fat. Okay. Those are the two things. Now the fat free mass is everything but fat, but what you can affect in the fat free mass is the muscle. and so that’s what you’ll watch.
And it, you build muscle over time, not overnight, right? And then your, it will also track something called visceral adiposity. That is the bad fat. We think of it as belly fat. But what it really is is this fat that is much more metabolically damaging more inflammatory than the other types of fat. So there’s white, fat, brown, fat.
You don’t want a lot of. Abdominal belly fat. So it’s a big thing to measure. Is am I losing visceral fat? Okay. That’s why, what I like people to do is watch their weight, watch their body composition, their fat free mass, and do a hip and waist measurement because if someone’s losing weight, but they’re not losing their waist, they’re [00:16:00] actually making themselves worse.
Not better. If someone just wants to lose weight, the best thing they could possibly do is, is eat very few calories and just do a lot of walking. They’ll lose a lot of muscle. Right. and eat a very low carb diet. They’d lose a lot of muscle. They’d lose the water that stored in the muscles they’d look like they lose a lot of weight.
They just made themselves a lot worse. Hmm. And age themselves. So for you, it’s looking at that type of exercise now, what. What are you doing for exercise? And I’ll tell you how cuz it’s the resistance training that becomes super important here.
Dr. Janice R Love: So in, in the summertime, since I don’t wanna go into the gym because it’s so nice outside, I do a lot of walking as well as some weights.
JJ Virgin: Okay. And are you doing weights at home or at the gym? At home. And
Dr. Janice R Love: during a, once it cools off and gets cooler because I, I work out usually at six 30 in the morning. Mm-hmm I, I will go back to the gym once it gets it. Gets
JJ Virgin: cooler. Okay. And what are you doing for your weight training [00:17:00] routine? I am,
Dr. Janice R Love: Lifting hand weights.
I’m also doing you know, sit ups with with weights, crunches, squats, all those kinds of things.
JJ Virgin: So the big thing to think about with weight training. is for building muscle. And, you know, I’ll hear, I remember I, I first started taking women to the gym 35 years ago and we were like, I don’t wanna get big.
I’m like, first of all, if we saw you getting big, we could stop it. But you know, in your wildest dreams, there are body builders there trying to get big. It’s not that easy, right. And muscle works like metabolic spanx to hold everything in tighter. So for us, in order for you to build muscle, you have to do more than you did.
Okay, so your body will adapt. And so you always have to keep changing it up. You work in eight to 12 repetitions, multiple sets, and then as multi-joint as possible. So I loved that you were doing squats. It’s squats. It’s step up’s. It’s [00:18:00] lunges, it’s pushups. It’s pull downs. It’s bent over row’s mm-hmm overhead presses, chest presses.
And here’s the thing. They need to be hard. when you get to like 10, 11, 12, you should feel like you can hardly keep going. Okay. If you can keep going, it’s too easy. Okay. That’s right. I see people at home and I’m like, all right, that’s a paper weight that you’re lifting. like, you know, how much should you lift as much as you can for eight to 12 reps.
But if you can get past 12, make it heavier. If you can’t get to eight, lighten it. And it, and then take a 60 second break and do it again. And it should be heavy. It should be hard. You know, that’s the point, right? That your body has to work, to recover from it. So that’s gonna be a big thing because when you have more muscle you’ve, your body is gonna be more forgiving.
Like you have a little more flexibility, leeway with diet, right. But I sense that [00:19:00] probably what’s your, your diet, what is your typical diet? Day day, like usually
Dr. Janice R Love: again, it’s smoothie in the morning, it’s usually fruit Chics and spinach. And I will use the, your protein
JJ Virgin: powder and now you’re gonna throw the collagen in there too.
And the collagen. Yeah. So yay.
Dr. Janice R Love: It’s in there
JJ Virgin: and you’re doing like a cup of fruit. How much fruit?
Dr. Janice R Love: There’s probably about three
JJ Virgin: quarters of a cup of fruit. Okay. And you’re doing that after your workout. . Yes. Okay. All right. And then what happens next? And that’s around what time
Dr. Janice R Love: then I’m drinking, you know, water up until around lunchtime.
I might have a morning snack sometime, maybe some nuts or something
JJ Virgin: like that. Wait, so what time was breakfast? What time was the loaded smoothie?
Dr. Janice R Love: Breakfast is right about nine o’clock.
JJ Virgin: Okay. 9:00 AM. All right. And lunch. What time is that? Usually about
Dr. Janice R Love: 1230 or one, and it will be a salad or maybe leftovers from dinner the night [00:20:00] before I always try to have it’s usually a meat and a vegetable, maybe a little starch, but I don’t do a whole lot of starch.
JJ Virgin: Okay, great. And then what time is dinner? Dinner
Dr. Janice R Love: can be running anywhere between six 30 and seven
JJ Virgin: 30. Okay. So. I’m gonna give you a couple things here. Do you have, are some of these meal times dictated by when you are at work? The dinner
Dr. Janice R Love: one is usually the one that, that is usually the odd thing based on what time hubby has it ready.
Right.
JJ Virgin: okay. But pretty consistent. Okay, cool. So what I would love to see is this, first of all, toss the snack. okay. Lose it. Water. Iced green tea. Like let’s get fluids in, but lose that snack in the morning, especially if you had breakfast at nine mm-hmm you should not be hungry before one, you know, we like to do four to six hours between [00:21:00] meals and if you’re doing breakfast at nine, like I would say lunch is 1, 1 30, and then ideally we’re getting that dinner, getting hubby to get dinner at six 30, cuz here’s the thing.
What we really wanna see is number one. I’d love to see you. Stop eating three to four hours before bed. You’re going to bed at 10. So dinner at 6 37, you stop. Cause it will totally impact your sleep. Mm-hmm okay. And so that’s the first part then if you’re eating and you’re done by seven and you have breakfast at nine, we have a great 14 hour fast there.
So that’s really good for your health too. Okay. So that’s one that I’d really love to see. You just get strict on, you know, there’ll be the occasional time mm-hmm , but if 90% of the time you can do that, you’ll be way better. And the more we can kick out the snacks will be better. And I love the fact that you’re leading protein first, the big thing that I’m also working on, on, on this next book, around, you know, 40 plus and what we need to do.
is we need to really make sure we have enough protein. As we age, we [00:22:00] become more anabolic resistant. And so the protein recommended daily intake of protein is, is about half where it should be, where we really should be having at the very floor. Right. Mm-hmm, a half gram per pound of our ideal body weight.
And if you’re really looking at building muscle, it will probably be more around a gram per pound of ideal body weight. But for you, you know, somewhere between three-fourths of a gram to a gram per pound of ideal body weight is gonna be where you’re gonna wanna be. What’s three fourths of a gram what’s what is that?
So. let’s say that you were 120 pounds. So that would be, you know, I don’t know what your weight is, but I’m just throwing that for a number for cuz it’s a pretty common one for women. So that means that you are going to eat between 90 and 120 grams of protein a day. So you would divide that between your three meals.
Now, if you’re doing my shake in the morning and you’re doing. The all in one paleo protein powder, plus you’re adding [00:23:00] collagen. You’re actually getting 30 grams between the two of those things right there. Okay. Plus you’re adding a little chia and depending on what kind of milk do you put in there? I, I just use water.
Oh, okay. So you might get somewhere in the 30 to 35 grams of protein in that shake. You’re doing great. And it’s really important because number one, you need that protein to help with muscle protein turnover and build more muscle. And you also, when you, when you start your day with a good quality protein, little bit of healthy fat, and that fiber, you have a really good blood sugar response the rest of the day.
So, I mean, it’s the great way to start. It really dictates how your day is gonna go. Okay. So that’s huge too. And then you just look at, like, for lunch, let’s say you did a six ounce chicken breast. Six ounce’s is about seven grams of protein per ounce, the leaner, the protein, the more grams of protein you’ll get, like something of fattier fish will have a little less protein, a little more fat.
But you play around with that. You know, chicken breast is gonna get you 40 grams of protein, [00:24:00] right. So you just look at it and go, okay, I’m gonna hit somewhere in the 30 to 40 grams of protein at these three meals. That’s probably gonna be somewhere, you know, my shakes nailed it. And then five to six ounces of protein at each meal.
You’re fine. Okay. And it sounds like that’s what you’re doing. And then, you know, veggie heavy as the key thing here too. Right? Right. So you’ve got that nail. So you just adjust your meal timing a little bit, that will also help with your sleep. And then let’s look at your exercise and go, can we get a little more intense on the resistance training?
right, because that will help too.
Here’s another hack that works really well in the summer, too. When it’s nice. Outside is after dinner. If you can go out for a walk then, like I’d love to see you sleep a little longer in the morning and do your walk in the evening. Because if you walk after dinner, you lower the blood sugar response to the meal.
Okay. So no snacks at [00:25:00] all. Okay. So Janice
Dr. Janice R Love: I’m a, I’m a salty nutty kind of person and I gotta have something
JJ Virgin: crunchy, huh? Hmm. So are you hungry or is that like something else going on? No, it it’s.
Dr. Janice R Love: Hm it’s sometimes I’m hungry. Really? I believe I’m hungry anyway.
JJ Virgin: Right. Mm-hmm but you’re not hungry for like some brussel sprouts. No something crunchy, so you’re really not hungry.
want some . So you want, might want to, when I hear that I go, how are your adrenal glands doing? If I like, if I’m craving the salty stuff and do I need to maybe add some electrolytes every day. So I just finally, cuz I was like, I’m using electrolytes. I should do an electrolyte product. So I have an electrolyte it’s called electro replenish that I do every day.
Okay. And it could just be as simple as just some Himalayan sea salt that you put onto your food. Put a little salt on, right? Okay. Not, not [00:26:00] the crappy table, salt stuff that they took all the good stuff out, but some real sea salt on your food and see how that does. You’re not hungry. You just want a little something, something.
Yeah. Yes. Right. Stop. stop it. sorry. Now I like crunchy salty. I’m I’m right with you. You can like, I, I could skip sweets, never have them again, but if you give me some something crunchy and salty, I’m like yours forever. And so if I wanna have a little bit of like a, like, you know, sea salted nut, it has to go on my salad.
That’s how I put it in there because, and then I measure the amount and then I put it away. Okay, do not leave it out so you can have more, like, I know if I’m gonna go on vacation on Hawaii. I’m not even touching the macadamia nuts because if I get started it’s it’s game over on the way home, I can have a little package it’ll like calm me down, but just know yourself.
Like if salted nut’s are [00:27:00] your thing, you can do a lot of too much healthy foods unhealthy. I always like to say calorie Count. Where they come from is what I’m really looking at. We wanna make sure we’re getting the quality calories that are telling your body to, to, you know, burn fat build muscle. But, you know, it’s really easy to mow through too many nuts.
okay. We’ll try that. Okay. Let’s do that. Do not try says Yoda
so the key things here are, and it’s great to start with someone who has such an amazing foundation and a good mindset. Cause you’re easy key thing here, the sleep mm-hmm and also looking if it’s possible for us to push that sleep. Like could we. Push it to five 30 in the morning. Like, just start to like, let’s make sure we’re getting enough sleep.
I worry about like, you’re not even setting yourself up for enough sleep. Could we get into bed at nine 30 and have a 30 minute, like, you know, read a good, not great book. [00:28:00] While you’ve been reading, you’re reading a devotion. So that’s not not saying that about that. but read something that like, if I read something.
Really provocative or really business oriented, then I’m up all night, read something. That’s just going get you in the right mindset to fall asleep. That would be great if you started that at nine 30 and that way you’re asleep at 10. And hopefully like, I like it to be to the point where you wake up without an alarm feeling rested.
Right? So for me, that’s I go to bed around 10. I get in bed at nine 30, fall asleep at 10. I wake up at six. So you find your natural rhythm from that we cannot steal from sleep. You’ll never pull it off. It impacts you. Right. And then changing up that exercise a little bit, focusing more on the resistance training heavier, and then tightening up that food a little bit with kicking out the snack and dropping the dinner a little.
Those are your big things. How many hours should I
Dr. Janice R Love: shoot
JJ Virgin: for, for sleeping? It’s really how many hours do you need? And part of that is, is your type of quality sleep. [00:29:00] I genetically am, am not a good deep sleeper. It is. It is so such a bummer. My husband, like we’ll compare our things. He’s like that two to three times the deep sleep I do so it really, the way, the best way to test it is this is if you were given a week where you didn’t have to have an alarm clock and you went to bed at your normal time, what would you start to wake up at?
You know, which time would it be? And then you just, cuz that’s what you wanna do is you wanna ultimately wake up feeling rested without an alarm. and how much would that be? Maybe it’s, you know, it’s somewhere between seven and nine hours is the average for most people. Now I know there’s some people that they can do the six and a half.
I’ve seen the re, but I don’t think I, what I find for most people is it’s more in the, the. 8 8 15. Yeah. I usually
Dr. Janice R Love: between seven and seven and a half is what I feel like I usually get now maybe sometimes on weekends when I know I don’t have anything to do right away. I might sleep in a little longer.
But that’s. So it really would be [00:30:00] when it’s kept me up the night before trying to watch a movie or something,
JJ Virgin: it really would be though, like, let’s say that you just, you know, ideally you wake up around the same time each day, because technically you start to train your body to do it. So it’s harder to, to shift your wake time than it is to shift your nighttime.
But. It would really be getting into that regular, what time do I go to get in bed and then fall asleep every night. And then seeing when you naturally would start to wake up after a couple days of letting yourself go cause the first time you’ll just sleep. And then once you get through that, you’ll go, oh, seven and a half hours is my sweet spot.
Or, you know, Eight and a half hours is my sweet spot. Now you’ll still potentially have those times where you wake up and you guys slept the right amount of time, but I don’t feel rested. And that’s where something got in the way of your deep and deep and REM sleep. You know, whatever happened. It could be my aura ring.
I woke up one morning and I just was like, gosh, I don’t really feel rested my oura ring. And I I’d eaten dinner late that night. And I mean, I normally finish, I try to finish. My favorite is finished [00:31:00] by six, but I always make sure that I finished by seven and we’d eaten dinner like eight 30 at night. I don’t even remember why this happened.
And my aura ring the next morning is like, looks like you finished, you ate dinner late last night. I’m like, what are you spying on me? What are you doing? but, you know, you’ll look at the things and really connect those dots between what is impacting you. And then, you know, like you have your oura ring tell you that I’m like, okay, I won’t do that again.
you know, I really, I didn’t realize it was. That obvious that my ring could detect it. Right. Right.
Dr. Janice R Love: So any suggestions on managing the, the husband? He’s a night owl and I am early morning owl. So it’s probably better for me to go to sleep later and wake up later than it is to go to bed
JJ Virgin: earlier. It’s actually very interesting.
Here’s the interesting thing with that. We all have genetic clocks. There really are night hours in, in early birds. And it’s funny, Janice, when I was working with a lot of [00:32:00] people in Hollywood, all the creatives tend to be night owls. And I was like, what is it about them? Like the writers that they like two in the morning, they get their like big inspiration.
I’m like, oh my gosh. I mean, I’d have ones that would go to bed at 4:00 AM. 6:00 AM. I’m like, what is this? It’s honestly, you need to go to bed when you need to go to bed. And he needs to go to bed when it’s right for. clock. You shifting your clock is not gonna really work for you. You’ll never feel right.
Early birds or early birds. Right? Right. I know that’s not the great answer because I know cause he, if he,
Dr. Janice R Love: he gets in the bed late, that kind of, you know, I might wake up for a few moments or whatever. So it’s, it’s the interrupted sleep because we’re on different time
JJ Virgin: zones. I, I totally get that.
What time would he go to like in his perfect world, what time does he go to bed? And. he would get up. He’d
Dr. Janice R Love: go to bed at 12 and get up
JJ Virgin: at eight. So when you wake up, do you wake him? No, he sleeps right through it, these men the big [00:33:00] thing I’m gonna tell you is you need to go to bed when you need to go to bed.
Right. It’s it is. And I think as you get used to it and he gets used to it, that that’s just the way it is. He’ll get more used to, you know, you just gotta teach him how to slide in there quietly. right. don’t come over and cuddle with me at midnight. Stay over there. But that’s the way you can’t, you can’t change your clock.
That’s your clock. If you were to do your, your genetics right now, I’m sure you would see that. Like it’s interesting when you do your genetics, cuz if even say here’s your ideal wake time. Mm-hmm and what’s crazy about mine is it is when I will wake up with no alarm clock. So, you know, and we are tied to circadian rhythms.
so it is what it is. right, exactly. Yeah. You can’t shift that one in the compatibility tests. Like, you know, what they really should do is have all that kind of stuff because right. That’s a thing, you know? Well, he, he, he, he actually works with me sometimes.
Dr. Janice R Love: Cuz if he gets up with me for [00:34:00] my six 30 walk he’ll, he’ll get to bed that night that after that, so
JJ Virgin: wow.
Keep working on it. He could potentially, I mean, here’s the thing. it’s healthier to be more in line with the circadian rhythm. Go. If you can get him, if he can do it. Great. If not, then you guys both adjust. Right? Exactly. You know, there you go. All right. So sleep resistance training. Mm-hmm making sure your protein’s optimized and kicking out the snacks.
Those are your big things. Okay. Got ’em mm-hmm okay, cool. Then I want you to report back. Well do and, and, and husband management on the sleep part that goes , have fun with that. yeah. Yes. All right, cool. It has been such a pleasure meeting you. I am super excited to see where things go from here. Thank you.
So I’m gonna take all the credit too, for [00:35:00] how fabulous look. Do it, and
Dr. Janice R Love: I’ll give you the credit that I can convince the rest of my family.
JJ Virgin: And I have friends. If they aren’t convinced by looking at you, I, I don’t know what to. I come on. all right. Work in progress. Oh, we all are. All right. Thank you. Thank
Dr. Janice R Love: you.
We’ll see. Bye bye.
JJ Virgin: All righty, thank you for tuning into another session of beginnings and breakthroughs, and if you would like to be featured, and by the way, I can either coach you live on the show, or if you have a question, you can give me the details and then I can just do that as a beginning, some breakthrough session with, or without you, it’s really up to you.
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