The Ultimate Health Hack You Wouldn’t Expect...

Hi,

You know what’s more powerful than a green juice, a workout, or even the trendiest supplement?

󰗓 Deep, uninterrupted sleep

Not just lying in bed. Not just crashing after a long day

I’m talking about cave-mode, full nervous system shutdown, wake-up-glowing sleep the kind that turns you into a sharper, leaner, more magnetic version of yourself.

And most people?
They’re doing it wrong.

Why Sleep is the ultimate health hack

During deep sleep, your brain activates something called the glymphatic system, a pressure-washing process that literally flushes out toxins, including beta-amyloid (linked to Alzheimer’s).

Your metabolism resets, stress hormones rebalance, GLP-1 gets boosted (aka better hunger control), and your muscles recover.

No sleep = no performance. Period.

🛌 How to Create Your Performance Cave

✅ 1. Set the temp to 65–68°F 🌡️ 
Your body needs to drop its core temperature to sleep deeply.
Too hot = restless sleep and early waking

✅ 2. Make it pitch black 🌑 
Any light, even the glow from a charger or hallway, can delay melatonin production. Cover screens. Use blackout curtains. Go primal

✅ 3. No phones in bed 📵 
Scrolling before bed keeps your brain wired and your dopamine spiked. Put the phone on airplane mode across the room or ditch it altogether. Trust me, your dreams are better than DMs

✅ 4. Add magnesium glycinate or tart cherry juice 🍒 
Both help your nervous system wind down. I take mine 60–90 minutes before bed, it's like sending your brain a bedtime invite

✅ 5. Yoga Nidra + Legs Up the Wall = Nervous System Reset 😴 
This is the Tee-method
When I need to shut it all down and recover fast, I do this ↙️ 

󰩍 Here’s how:

Sit sideways against a wall
Swing your legs up and lie flat on your back.
Rest your arms by your sides, close your eyes.
Play a Yoga Nidra meditation (search YouTube, Insight Timer, or Spotify)

Let it guide you through a body scan
Don’t force anything, just receive.

Stay in this pose for 10 minutes. You’ll feel your stress melt and your body signal, “I’m safe now.”

This one move supports drainage, digestion, cortisol reduction, and better sleep quality and most people don’t even know about it.

🧠 Why This Routine Works

Your brain shrinks slightly during deep sleep to flush out toxins Blood sugar stabilizes, and cravings go down

You stop holding on to fat and tension

Your mood, decision-making, and energy levels all shift, naturally

You’ll wake up more focused, more regulated, and more magnetic, because you’re operating from wholeness, not burnout.

💬 Let’s Get Real

If you're doing all the “healthy” things but not sleeping right, you’re trying to run a high-performance engine on fumes.

That’s why I created From Burnout to Breakthrough, my signature workshop for high-performers and teams who want to stop crashing and start thriving.
No fluff, just strategies that work.

And, if you’re ready to stop winging it and actually build a high-performance lifestyle…

Let’s build you a system that works.
👉️ Book a Power Hour - 60 minutes of no-BS clarity
We’ll map out your habits, schedule, or recovery game plan and leave you with next steps that actually fit your life.

🌸 PS - The Portugal Retreat is open!
If your body’s craving a true reset - this one’s for you. Luxury, gut-loving food, and full body restoration.
Limited spots, so don’t wait.
👉️ Click here for more details

Coach Tee
RN | Peak Performance Expert | Founder, NuLeaf Nutrition