April 2, 2025 • 37 mins
We all like to think we’re getting good sleep—until the data tells us otherwise. This week, Sara and Caleigh dive into sleep tracking, recovery scores, and the shocking impact alcohol has on sleep quality. After a weekend of drinks, one of them woke up to a 28% recovery score—yikes! Can tracking your sleep habits actually change your behavior? And is it time to rethink how we approach alcohol, rest, and overall health? Tune in as we break down what our smartwatches (and smart mattresses) are really telling us.
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Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
(00:00):
Welcome to Nacho Fitness Coach, the podcast where fitness is more about fun than form.
(00:06):
I'm Sarah, the fitness expert who lifts heavy and loves a good challenge.
And I'm Kayleigh, a newbie who runs more for survival than sport.
We're here to remind you that fitness doesn't have to be serious, but we definitely take
the snacks seriously.
So if you're looking for some laughs and a few questionable fitness tips, you've come
to the right place.
Welcome to season five.
Hey, welcome back to Nacho Fitness Coach, the podcast where Sarah's soapbox is always
(00:30):
ready and I'm always ready to knock it over to see what happens.
Just to go, just to go kick it out.
Just give it a little nudge.
What I'm here for.
My youngest today getting ready for bed.
Like we have this, but stool in the bathroom.
You kicked it out from under him.
I did not.
(00:51):
I did not, but they know that the gills are too close to edge man.
That thing like will tip over and she messed around and found out.
Poor baby.
She caught my leg, but it scared her a little bit.
And I'm like, well, that's why we talk about making sure that you stand in the middle because
it'll tip over.
You are just like me like that.
(01:11):
Like when my kids get hurt, I'm like, well, that's why we don't do that.
No empathy kid.
Like that's what I've tried to tell you.
That's why.
And so I said, that's why we make sure we stand in the middle because if you get too
close to edge, it's going to tip over.
And so when she, I mean, she's three and a half.
When she stepped back on it, there's like a kind of hole in the middle where there used
(01:31):
to be a button, you know, it used to be a foot stool.
So it had this decorative kind of button in the middle.
And so she stepped up very carefully and looked to see where that hole was.
And she put her feet gently like right on each side of that hole to make sure she was
exactly in the mouth.
See there you go.
Now you know that you're in the middle and you're not going to get too close.
(01:52):
It won't topple over.
And she was like, okay, mommy, your youngest is we need to talk about your youngest because
she kids don't generally like me.
There's just something about my demeanor that little kids don't prefer.
You're not overly warm to children.
But then she didn't as a baby.
She didn't like most people.
She did not like anyone.
(02:13):
Yeah.
She was like 14 months old.
And then all of a sudden this past what summer she decided that she really liked me.
Oh, yeah.
And her adoptive mother and it she would always want to sit on my lap and she's so serious.
And then there was that time at the band the bands on the bricks event where because my
daughter that my six year old was kind of starting to get jealous of your daughter always
(02:36):
sit on my lap and stuff.
And so your daughter had been on my lap and then she scampered off to go do something.
And then so my daughter came and sat on my lap and your daughter came back and she goes
that was my spot.
And I and Audrey goes well I'm going to sit on my mommy's lap for a little bit.
(02:57):
And Ava looks straight at Audrey scared me a little bit.
And she goes you have five minutes.
And I wonder where she got that from.
No idea.
She's been well trained.
We live on timers in our house like everything else a timer.
(03:20):
Oh my God.
I about fell over.
That's all.
But I like I said that's how she's learned how we take turns.
Yeah.
We set a timer and we take turns.
It's funny because your kid I mean Ava she doesn't like she doesn't like most people but
she likes me and most kids don't like me.
So I think you need to like get her into therapy.
(03:41):
I think that is kind of a red flag.
Red flag.
I actually she's like she doesn't really remember your name like all the time.
And Audrey's mom is crazy.
Audrey's mom is crazy.
Audrey's mom can be there.
Yeah.
Is her mom is their mom going to be there.
Their mom like okay.
Yeah.
Kaylee she going to be there.
I just love her.
(04:01):
She's like she comes up and she's like you're like at your side.
Yep.
So that's so I felt so bad is that my daughter's party it was like crazy.
There were 30 kids there as wild.
I was trying to wrangle and I couldn't like.
Yeah.
And Ava came in and said will you go down to the gym and play with me.
Yep.
(04:22):
I can't.
I was like I'll go and she's like no I don't want you.
I want her.
I was like oh okay then.
So yeah but she's learned she's learned the hard way a lot.
She's a tough kid.
I have zero empathy for people that just fuck around and find out because I'm like fine.
I know.
I know.
(04:42):
You deserve every ounce of that.
So it's not I don't really care what age you are.
No.
Honestly like even when they were infants if they would like throw their toy down on
the ground and be mad that they didn't have it.
I'm like you threw it there.
What do you want me to do about it.
These are the consequences of your own actions.
Yeah.
Would you solve your own problem because I didn't create that.
That's fair.
(05:02):
What are we talking about today.
I think we need to talk about you.
Okay.
My favorite subject.
Because you know while we're recording we're kind of all together.
It's an entertaining event like you know it's only we get together a few months.
These weekends are so great.
We have a weekend.
It's a great outlet but it's really actually my only social outlet.
(05:24):
Yeah.
Other than our monthly dinners.
Yeah for Taco Tuesday.
You know it's not I don't not very social.
No you're not.
I'm very introverted.
I prefer to sit at home by myself as much as possible and that even means like without
my own family.
Like if I could just have that.
I'm that way as well.
I would be fine.
I do have a few friend groups but I don't even have those.
I'm your only friend.
(05:45):
Here pretty much.
Yeah.
Yep.
I mean there's there's an Allen.
Oh yeah Allen.
You know now listen there are there I do have I do have some like random pockets of like
friends but lives are busy.
Stages of life are busy.
Like I don't get to see the people that I want to see as much as possible which means
I definitely don't have room for new people.
Sure.
(06:06):
In my life because people I really already like I don't get a chance to see as much as
I want.
But you know we enjoy ourselves socially here.
And so over a course of a weekend between the three of us it's like not crazy but it's
like we go through a bottle or two of wine.
Sure.
We're sipping on something right at the time that we're here.
And I think you have like a revelation.
I did.
Because we've talked about it in a couple of different episodes like between season one
(06:28):
and season four.
Talked about the effects of alcohol.
How there's an impression that people have about how alcohol affects them or doesn't
affect them and some people think it's great and some people are like oh it helps me fall
asleep and all over the board.
Oh it doesn't impact my hormones.
Like no it's fine.
It's just like another drink.
Like it's not actually it.
(06:49):
I mean it's not good for you.
It's poison.
It's poison.
It's actually really really bad.
It's really bad for you.
Even if it's made from grapes.
Yeah.
It doesn't matter.
No.
You know or wheat.
You know there's it's not really healthy in any way.
But I think now you have data to support that.
I do because we got we recently got iPhones.
And I've always tracked my like sleep data health data whatever when I had the Samsung
(07:14):
watch with the Samsung Health app.
But you know I guess it only told you so much.
So we got our iPhones.
We got this app called athletic.
They're not a sponsor which I need to look at it because yeah.
OK.
Continue.
We got this.
My husband told me to get it.
It's got I don't know it's almost even a little bit over my head.
Like I don't fully understand everything that it's trying to tell me.
(07:35):
But it was interesting.
I wish because I also got this app at about the same time I started the carnivore diet.
And so I kind of wish I had that data.
How do you spell it.
A T H L Y.
Oh that one.
T I C. OK.
A.I. fitness coach.
Yeah.
H.R.V. based.
I wouldn't call it.
I don't.
Yeah.
I mean that's what it says.
(07:55):
Yeah.
Yeah.
Yeah.
The name.
I just.
Yeah.
Athletic.
A.I. fitness coach.
H.R.V. based recovery training and recovery.
It's got 6600 ratings it's got five stars.
Yeah it's a great app.
So I downloaded it.
OK here I'm excited to get to know it better.
But one thing that I now do know is I hadn't drank alcohol until we met up this weekend
(08:20):
to record.
Right.
And so I had all the sleep data and it tells you your recovery like how much your sleep
recovered you for the day.
Yeah.
And that's based off of your average H.R.V. during sleep.
It takes these samples and then your average heart rate during sleep.
(08:40):
So mine's always like fine.
I mean my average I don't know I'm usually about in the 80s 70s and this weekend.
For what.
What's the 80s 70s.
For my recovery.
My percent of recovery.
OK.
Is it zero to 100 percent of recovery.
Yeah.
And is that after you sleep.
Yeah.
And then you get a higher rating of like percent recovered.
(09:01):
And so then it even goes farther.
What does it take to get to 100.
I don't know if you're only like 70 to 80 like in the 70s or through the 80s.
It also has to do with your exertion and energy range.
I'm trying to explain this.
Oh OK.
It also has to do with your exertion and your energy burn during the day.
So once your energy burn during the day because mine just pulled on mine in from the health
(09:23):
out and we don't need to talk about today.
Yeah we should.
How many steps do you have today.
We hold on.
We're getting off track here.
It's one thing at a time.
My recovery.
I just told you my average recovery is about 75 percent.
Which is not bad.
It's usually like it shows up green.
And so like that's good.
This weekend I drank alcohol both nights.
(09:45):
Not a lot.
A few glasses of wine a couple of Jack Daniel's whatever malt beverages.
And Saturday morning I woke up to a 28 percent recovery.
And I I slept more than eight hours.
And I felt like I slept fine.
Sure.
I wasn't like a restless horrible night of sleep.
Right.
But just that alcohol and what it did to my heart rate and my HRV.
(10:07):
Uh huh.
Just tanked my recovery.
So then it goes into my my available exertion for the day.
Right.
And it tells you like this is basically like how much you should exert yourself today to
not go over your exertion rate.
OK.
So I just thought that was super interesting and eye opening.
(10:29):
And I'm oh and it gives you this really cool battery level that you can watch throughout
the day.
So like it recharges overnight and then throughout the day and like based on your workouts and
stuff.
I'm partially drained at 48 percent.
Yeah I'm at 33 percent.
So but like here's my past seven days.
You can sit up down up down up down.
But then here's the weekend.
(10:50):
It just kind of got like fucked.
Why?
How is your.
You're staying up.
Look because it pulled all mine from my head.
You're going to have to you're not going to be able to do it right now.
Jeremy showed me how to do it was you're going to have to go in and change the setting for
your HRV so that it's it takes a sample like more often.
And I think you have to do that in your health app.
(11:11):
Well but I have my HRV getting tracked.
That's why I rise up.
That's what mine looked like before I changed whatever.
And we just don't need to go into it right now.
But we can do that.
Very.
I don't think it's I don't think it's sampling your HRV.
I have a sleep tracker.
Oh oh I can change my sleep tracker to eight sleep.
(11:32):
Which would be great instead of my watch because I do not wear my watch at night.
You don't know because I have my smart mattress.
That's crazy.
That's like why I have a watch.
Well I just never was one to like take it off while I was awake to get it charged enough
to be able to wear it.
I just charge it while I'm showering.
But I shower in the morning and you don't.
I don't.
(11:53):
I shower at night which I mean I could shower.
I mean maybe does it only take like 20 minutes to.
Yeah it's not bad.
Usually by the time I'm showered and like done getting ready it's charged.
OK so with that we're going to take just a quick little ad break.
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(12:14):
And on Facebook and X at Nacho Fit Coach.
All right we're back.
Well where's the other.
I'm trying to get recovery preferences.
Prioritized sleep or mindfulness.
HRV.
This is crazy.
I love this.
It's really cool.
I mean you have to pay for it but it's not that bad for a year.
I still feel like we should have family sharing.
(12:37):
So when Jeremy got it then I automatically got it.
Yeah we have that too.
So that should work for if anyone else wants to be able to get it.
Respiratory rate.
Do I add that?
How do I add that?
What's your HRV?
It's a good question.
Hold on.
See and I just like I'm trying to.
I'm trying to do like summary.
Oh my battery just went down.
You're exhausting me.
It also does your blood oxygen level.
(12:58):
Look at my trends too.
This is recovery versus exertion.
So it was like all you know fairly like doing a nice little dance.
Which button do you hit about that?
Yeah oh yeah.
Trends and then this weekend.
Yeah.
Awful.
Huh.
I'm trying to find my HRV.
I'm overreaching.
I'm really looking forward.
My exertion was above target exertion zone on birthdays which.
And it also tells you your best like because I wake up at 5 a.m. every morning it tells
(13:21):
me the best time to go to bed.
Which my rise app does that because I'm getting text messages that say based on my circadian
rhythm it's showing when my melatonin window is which is kind of awesome.
So do you take melatonin?
No but you have natural melatonin.
I know.
That kicks in based on your on your rhythm and so.
I've been taking melatonin.
Really?
(13:41):
I just started like I don't know a couple months ago.
Because yeah it it goes by your when you wake how much you slept the night before I get
text message the text messages then like throughout the day.
Or it's like okay here's your morning energy peak and here's like the two or three hours
that you're gonna have most energy which is like you know maybe an hour or so after I
(14:02):
wake up for like three hours.
And then it's like okay you're hitting your afternoon dip.
This is when your afternoon dip is which I feel like when most people hit their afternoon
dip that's when you're really ready like people pound the caffeine.
Try to get through that.
It's like no you shouldn't.
And then actually I have mine set to also give me an indicator of when to stop my caffeine
intake which is around like 10 or 11 o'clock in the morning.
(14:24):
And I have most of the notifications turn off on my phone because I get alert fatigue.
But I have it text me so I see it like on my watch.
And then it says when my dip is gonna be I'm like okay this is be my time.
So I thought I've actually rearranged then like the activities that I have to accomplish
during the day based on I'm like okay this is like housework time in the morning.
Sure.
(14:45):
And then in the afternoon it's like I'll sit down and do like computer work or whatever.
Makes sense.
And then it kind of stinks.
I hit like my evening energy peak when I'm putting the kids in bed.
I'm like why am I wasting my energy for I need them to be a little older so they can
two out of four do their own bedtime routine.
But the little ones still need help and so.
And then it gives you after that's done then you have like an hour window for like your
(15:09):
natural melatonin window which is when you should go to sleep or whatever.
My HRV is says 806 it measured it average 56.
Mine's 53.
And you want it to be lower right.
You can just go into this.
I couldn't find it in there.
Go back to.
It's hard.
I'm.
Yeah it's a little data E.
I'm learning to navigate it.
(15:30):
And so you go health.
Oh yeah yeah yeah.
You tap on that.
Then okay so my HRV is 53.
My most recent is 60.
My baseline is 72.
Where's your where do you see your baseline.
Oh I see that down there.
Baseline is my baseline.
My baseline is 52.
Like when I was pregnant and my heart rate would be like so low they would look at me
(15:52):
like are you OK.
Because you know pregnancy is supposed to raise all that stuff.
I was like I just have like a naturally lower resting heart rate.
My my resting heart rate is 56.
Baseline is 52.
Oh wow.
My resting heart rate is most recent as 66.
And my baseline is 59.
I've been drinking this weekend.
(16:13):
I did too.
Not like me.
That's true.
That's very true.
Look at this spike.
Yeah.
Resting heart rate saying why did.
Oh my resting heart rate last night.
So here's where I've had my spike because it was like right before Thanksgiving.
(16:33):
That is when my neck and shoulder started bothering me and I was up like for hours and
hours in the middle of the night to see like and then yeah.
When you don't know you.
I just feel like before I had all this information even before my Samsung watch it was.
I did.
I never correlated things.
I was never like I wonder why I feel so ready this week.
(16:56):
Well maybe I had something to do with the fact that you binge drank all weekend.
Yeah.
Maybe.
Maybe has something to do with that.
Man I have like two significant drops in my blood oxygen level it like dropped down to
like 87 percent and that one was like 86 on November 22nd.
I wonder what happened there.
That's weird.
(17:17):
Well and I like comparing because we also have this other sleep app called auto sleep.
Also another good one but it's fun to compare my auto sleep data to Jeremy's because he
has sleep apnea.
Yeah.
So I'm like you died like three times last.
Oh yeah.
You're dead.
Yeah.
It's crazy.
I'm like I really know how it's done.
You're respiratory respiratory respiratory respiratory respiratory.
(17:47):
Ray isn't here.
Hmm.
HRV explain.
And it measures your wrist temperature if you're wearing your watch.
I do wear my watch but where is that at?
At night.
Oh at night.
It's under I don't know.
Maybe I should wear it one night just to kind of see.
But yeah I got up when we were in Texas I got up to like just under 99 for my temperature
which is unusual for me.
(18:07):
I do not get fevers even when I'm sick.
Oh dang it even like knows when you get two plus hours of sunlight.
Like if I go outside.
Yep.
That's wild.
Yeah it's a great app.
I'm enjoying it.
It's like the first thing I check in the morning.
My sleep performance has been garbage with all of them.
That's crazy.
(18:28):
I do not like to see anything in the red.
It's obnoxious.
Well I know what our weekend habits generally like our bedtime schedule on the weekends
will typically push it to like 1030 or whatever but I hate it because it does like it screws
up my consistency and my averages and I want everything to be like nice and green nice
and even.
That's called social sleep lag.
(18:50):
Yeah.
Because you're trying to be more social and so it adjusts everything.
I'm trying to be more social.
I'm trying to watch more Ted Lasso.
Well you gotta get.
Good thing there's only three seasons.
It doesn't take that long to burn through that one.
And then we watched Shrinking.
I love Shrinking.
I did watch it.
There is going to be another season.
Yeah.
But isn't that funny it was like the first episode where she's talking about she's got
(19:11):
her big old water bottle like her gallon water bottle jug.
For the next season.
I won't spoil it but Roy Kent from Ted Lasso.
Yeah he's in there.
It's coming.
Is that already a thing?
Yeah.
It's already out?
Yeah.
Oh.
Because every time I see him and I'm like Roy Kent.
Roy Kent.
I didn't know that.
(19:32):
We only got to Ted left.
He went back home.
Right.
Spoiler.
Ted Lasso is gone.
Ted Lasso is done.
Oh he is.
Ted Lasso.
There is not.
It did not get renewed.
Ted Lasso did it.
But then Roy Kent is on Shrinking.
Oh wait.
Let's rewind and start over.
Let's edit that part out.
You can't edit back.
(19:52):
You have to switch around.
You're ding dong.
Roy Kent is coming on to Shrinking.
He is on Shrinking this season.
Is it playing right?
Like it's on right now?
Yes.
But this is in the season where like you can only watch one episode a week because it's
it's stripping out.
We don't watch it on Apple TV.
(20:13):
That's right.
That's all I'll say.
That's right.
You don't.
So I think we're gonna have to wait until it's out.
No it is out but it's the current season so you have to like wait until.
So then Ted Lasso.
He left.
Ted Lasso is done.
That show is gone.
I heard it was gonna get renewed.
It's not.
That's why I was confused.
That's why I got confused about what we were talking about.
I don't think it's getting renewed.
(20:33):
I heard it is.
I'll be surprised.
I don't think it's official yet.
All right.
I heard it was done but Shrinking is awesome.
I like it.
I had read that like if you love Ted Lasso you should watch Shrinking which is like I
get it.
It's totally different though.
It's a lot deeper.
It's like more of an emotional death punch.
I love Harrison Ford.
(20:53):
He actually reminds me a little bit of my dad.
I don't know why but it's just like maybe because they're like the same age or whatever
but yeah he's just like.
What is the female co-worker's name?
Gabby?
Gabby.
Jeremy's not that kind of remind him of Gabby.
I also growing up I did not miss a week of the Drew Carey show.
(21:16):
Like that was my Wednesday nights because growing up there was never like school activities
on Wednesday nights because around here everything's church night on Wednesday nights.
And so Wednesday nights through high school was always my night then I would go to my
grandma and grandpa's house and like you know I get home from school get home for practice
and then eat and go down there for a couple of hours.
(21:39):
Every Wednesday night that was my routine because it was Drew Carey show night.
Like I knew they're sitting there watching it.
Well Liz the next door neighbor was on the Drew Carey show.
Yes she was.
Yeah so like I just think that's kind of fun because she was also in something that we
watched recently.
I can't remember.
So I do have a bad habit though of picking shows that do get next like right on like
(22:05):
cliffhangers right.
Like I mean unless I'm surprised Tad Lasso.
Yeah I'm really sad.
I'm really hoping that Shrinking is not one of those.
Yeah it's a good one.
But like years ago Smash I was addicted to Smash.
Did you ever see that one?
No.
You like Broadway so it has Catherine McPhee in it and it is about her moving to New York
City to pursue her like Broadway dream and like I'm just a sucker for anything that's
(22:29):
like Times Square, New York City.
If I could move there tomorrow I totally would.
So you know I'm like oh I'm living in the city and I'm watching this show and it's all
about them her breaking through and then writing this new Broadway musical and has Deborah
Massing in it and it is a great cast and it left on a cliffhanger like a big cliffhanger
(22:54):
and I was like no what happens I can't wait and then it was just like nope not getting
renewed and that haunts me but there was one character from that episode or that show that
when I first saw Hamilton the original cast on Disney I was like that guy looks familiar.
Aaron Burr I've seen him before.
(23:15):
Okay so with that we're going to take just a quick little ad break.
Hey y'all thank you for listening.
This is show producer audio Alan.
While the girls are taking a break and I kind of need one too like follow and subscribe.
Stick around we'll be right back.
Alright we're back.
(23:35):
Where have I seen him before and it took me until I finally broke down before Smash came
out on I think it's on Peacock you could purchase the seasons on like Apple TV and I just wanted
something to like tune out listening to a good episode.
So you don't just hop on and you're watching a show and you think you recognize a character
and you know I should have I definitely should have but I'm rewatching I never would have
(23:59):
put those two together though like it just kind of he looked familiar but I just never
would have thought like he was on Smash until I was rewatching all those old episodes and
I was like oh there he is yes so yeah.
I used to like watch Will and Grace and that's Deborah and then oh it was not Will but it
was the how was his real name the like best friend.
(24:22):
Good question.
He has a podcast.
He has a few episodes that he's in Smash then too is like a Broadway anyways great great
good talk that was I love it that was a lot of shrink that was a sidebar.
Shrinking is fun.
Shrinking is good.
You're currently watching Severance have you seen that?
No but it keeps popping up like it's wild really wild.
I am still waiting for Sweet Magnolias to come back which I'm sure by the time this
(24:47):
episode releases it's probably had its its run again because I think it was supposed
to be in 2025 but that was another just kind of feel good.
Yeah we like to watch TV girlfriends one.
We usually watch an hour of TV like eight to nine before bed on the weeknights and then
we'll just like indulge a little bit on the weekends and maybe watch two hours of TV just
get crazy.
(25:08):
I just it's crazy.
It's crazy.
Crazy.
Wild.
We know how to party.
Yeah you sure do.
Um yeah those are really good.
Those are but yes Roy Kent does make an appearance on I love her drinking but his character is
totally different so kind of messes with you like sometimes I feel like when you see somebody
(25:28):
oh yeah in one like kind of get to know him as that person as I yeah and then also I was
like oh he is way more serious it's a little different but I still do really like him.
Well and with the main character in shrinking it's Marshall from How I Met Your Mother.
Right which I never really watched.
We watched the hell out of that show.
So for me my brain's like telling me like this is Marshall like later Lily died.
(25:50):
Yeah that's the only way any of this can make sense.
Terrible.
Oh that's funny.
Yeah it's a really good it's a really good show but it hooked me from the beginning because
it's like I feel like it was even like the very first episode of the first few minutes
she's like trying to fill her like gallon size water bottle that's on the strap from
(26:11):
like the Kulligan water cooler you know thing in there like the old guy his own very little
water bottle he uses it so he didn't want to know getting it all of a sudden you're
like oh he finally did but she's like water water is life and yes it is Gabby yes it is.
Oh man so okay so pulling it bringing it back a little bit like alcohol definitely affects
(26:36):
you so if you are at least if you're telling yourself that it doesn't yeah it actually
does probably need to gut check the lies that you're telling yourself because if you are
consuming it pretty frequently and unhappy with where you're at with your health or how
you're feeling or your energy levels or you don't feel like you're sleeping honestly that
(26:57):
should be the first thing just cut it out.
Yeah I just the sleep I mean that's honestly been my main one of like of all of all the
healthy habits out there like I preach it because it's so important absolutely I have
a friend who she listens to this hey Danny she's known for years that she probably needed
to get that she probably had sleep apnea and you know finally she went and you know did
(27:25):
all the things tested got a CPAP and all that and it's just like she called me last week
and she's like I'm sleeping she's like I haven't slept in years.
Did she feel like she wasn't sleeping like did she know it or she just now she knows
it.
I don't know I mean I can't speak for her but I think it was just one of those things
that like things had just been the way that they were for so long and you know we're aging
(27:47):
we have things going on we have stress we have this we have that it's so easy to blame that
all those things on on other things.
Sure you just think that's the way it is.
You lay down and you close your eyes right and you become you know unconscious or whatever
and you're like okay I slept but she wasn't sleeping the same with my husband like he
(28:07):
wasn't getting good sleep.
No when you can't breathe at night.
Yeah that's a problem dying.
Well dying.
Yeah.
So I probably shouldn't like divulge her health information over this wildly popular podcast.
She's her own listener.
It's funny to say that's fine.
Thanks Danny for sharing your story.
(28:27):
It's interesting I'm so happy I'm like good get your get your sleep girl.
So you know we have the eight sleep smart mattress which was kind of a splurge on ourselves
last year for Black Friday and so this was like the first the twenty twenty four was
the first full calendar year that we had data and so another friend that we know that has
(28:50):
it he was like hey did you see your sleep in review your annual review of all of your
sleep stats for this year and I was like no and he goes go look at it and he's like no
look at it because I almost texted you both to kind of you know brag about where his was
at because every now and then we'll get a text message from either like him or his wife
where they both had like perfect scores the night before and I was like oh I had a perfect
(29:13):
score too and then Dane's would be like not perfect.
So anyways I did get this like year in review.
I saw it on your story.
Isn't that cool.
Okay so it it did like all of the months and then had all of the like days of the month
and it kind of gave me like a dot where it's like if you their color coding like green
(29:34):
yellow red or whatever.
So here's your your sleep fitness like your review your.
Did you have like was there a time of year that was like like summer like were you.
No I mean look those and the nights that I was gone is where we turn it off like if we're
traveling.
Oh wow that's cool to see too though.
So you can see like you know the weekends that we're in Kansas City or the different
weeks during the summer that we were gone for like huge chunks of time and then like
(29:57):
the rest of December is obviously still like black because we haven't had that yet and
so that you know I have what that's really neat one two three four five six seven eight
like 10 nights where I've got red marks which is not good handful of yellows but like most
of those are green right.
And so you know me started off the episode saying you kick me off my setbacks but I'm
(30:18):
going to go on a soapbox here now for a little bit because I'm like this it actually makes
me mad that I don't have all green ones.
That would make you mad.
But my sleep score was 90 and I was in the top 10 percent of all sleep fitness scores
which of all people that use eight sleep I'm in the top 10 percent which I was like that's
kind of exciting but then my sleep fitness score came in over and then this one specific
(30:42):
to my peers of comparing me of women 35 to 44 living in the United States and I came
in higher than there so like did this little grid so you can continue to feel better than
most people.
Uh huh.
Yeah.
And then average REM sleep on average for that age group in the US is 23 percent.
(31:07):
Mine was 25 percent so a little bit higher which is great.
So it makes adjustments.
It makes adjustments on the temperature of the bed to try to increase your average deep
sleep we were the same.
Here's where I was irritated because you know how much I preach that you should be seven
to nine hours of sleep.
Yeah.
(31:28):
Seven to nine.
I'm like and but this just goes to tell you that whenever you crawl into bed does not
mean you're falling asleep.
Yep.
At all.
No.
Because my average was seven hours and 42 minutes.
That's about what mine is and I've been getting docked for because it's lights out at nine
and my alarm goes off at five.
Yeah.
And you get docked for those 15-20 minutes.
(31:48):
Yep.
You're not you know technically asleep.
Yep.
It pisses me off too.
It pisses me off and I mean now the average is seven hours and 17 minutes in my like age
group.
Yeah.
I was like no that 18 minutes man.
Uh huh.
That 18 minutes though consistently over a year is probably going to make a really big
difference.
I was like oh gosh darn it.
I mean even though it told me I was the champion.
(32:09):
It's not enough.
It's not enough.
I need to be over eight.
It's never enough.
Now I have a legitimate New Year's resolution though where it's like okay I'm going to be
better about making sure.
Because the data.
Data helps you make informed decisions.
It really does.
And it takes the like emotion out of it or like feelings of like being personally attacked
being like oh well it is what it is.
(32:30):
Well and we were well I guess it was the lost episode that nobody will ever hear.
We talked about.
We talked about.
The lost episode.
We talked about.
We were talking about gamifying macros.
Yeah.
Macro counting.
And I think yeah if you can sort of like make it a little competition or make it a little
game or that's what I was trying to explain on that episode when you kept verbally abusing
(32:53):
me was.
Just like.
Liar.
There's all these apps out there that you can like you have the ability to like make
it more informative more fun easier to understand.
And that's cool.
The sleep ones are nice because you don't really have to input anything.
No it just automatically does it which is very nice.
(33:13):
Whereas like food nutrition apps you have to like.
Yeah.
The effort.
Scan bar codes.
Right.
Or just log food.
You know whatever.
But yes it's so true.
So it is I think worth investing in that side of it.
I do too.
Definitely worth that if you are consuming and honestly like if you were in your 30s and
(33:37):
up if you're consuming alcohol on a regular basis and don't feel like you have energy
or you're not confident and where you're at with your body or whatever that probably should
be the number one thing that you choose to cut out.
Well and it's like I mean like the yeah because the alcohol affects the sleep.
Yeah.
So if you're drinking alcohol yes you feel like you're sleeping as a matter of fact some
(33:59):
people drink to sleep.
Yeah.
Or they say I fall asleep.
I'm going to have a drink sure.
I can fall asleep.
I fell asleep but you're not sleeping well sleeping as well.
No it's just crazy.
Mm hmm.
Yes it is.
Like just because I do I'm not quite as competitive a person as you are but I do have that streak
in me where I'm like if I have those things if it's like between something being red or
(34:23):
yellow or green like I want all this shit to be green.
Yeah.
Yep.
See and that's how it starts.
There you go.
But you didn't know that until you had the information.
So yeah and it's like you know it.
Right.
It's different when it's like right there in front of the common sense.
But yeah when you see those numbers like that like seeing that this weekend I was like oh
my god.
It really does have an impact.
(34:43):
I get screwed up my whole like my exertion level for the day like I would wake up and
it would be like maybe don't do anything today you poor thing.
Your body is not ready for anything.
Just because I had a couple drinks last night.
Well and a lot of people will use weekends though then to like get stuff done like housework
or whatever else.
Yeah.
It's like okay you you wrapped up work you go to happy hour on Thursday or even you go
(35:04):
out to you know and see some friends on a Friday night and you have a few drinks.
Mm hmm.
And it's like I mean if you own a home you're doing housework and stuff on the weekends
I feel like most people are like if you've got kids that are old enough that you're participating
activities you're running around doing things like you need energy.
You don't have time for that.
No I wish I had the data from like 2020 when I was just drinking every night.
(35:25):
Right.
Yeah.
That would have been interesting.
That would have been really interesting.
Do you want to recreate that?
Do it again?
Yeah.
Do you think you should?
Terrible time.
What?
I mean I was going through a hard time.
Yeah.
It was a little bit rough for everybody in 2020 I feel like.
(35:46):
So yeah there we go.
So yeah we love it.
We love the sleep app tracking.
We don't love the effects of alcohol.
We don't want to.
We're not going to change our habits here because it's only four times a year that we
get together.
Yeah for sure.
No and I actually struggled with that because part of the carnivore diet is no alcohol.
So I was like shoot we have recording coming up.
Like I can't go there and be sober.
(36:09):
You know.
Who would want to do that?
Who would do that?
Who would do that?
I made I set the intention and I made the conscious decision that I will allow myself
to come here and enjoy a few libations with my podcast friends.
Oh okay.
So I did.
Here you go.
Look at you being a big girl.
Thank you.
Owning your choices.
I love it.
So good stuff.
(36:30):
All right I think that's it.
Okay all for today.
All right until next time.
Bye.
Thanks for listening.
Be sure to head over to our Instagram at Nacho Fitness Coach and let us know how you feel
about the topic.
Do you love it or hate it?
Also don't forget to hit that subscribe or follow button wherever you're listening and
if you like our podcast leave us a rating.
See you next time.
You've been listening to Euphony Innovative's Sonified.
Welcome to Nacho Fitness Coach, the podcast where fitness is more about fun than form.
(00:06):
I'm Sarah, the fitness expert who lifts heavy and loves a good challenge.
And I'm Kayleigh, a newbie who runs more for survival than sport.
We're here to remind you that fitness doesn't have to be serious, but we definitely take
the snacks seriously.
So if you're looking for some laughs and a few questionable fitness tips, you've come
to the right place.
Welcome to season five.
Hey, welcome back to Nacho Fitness Coach, the podcast where Sarah's soapbox is always
(00:30):
ready and I'm always ready to knock it over to see what happens.
Just to go, just to go kick it out.
Just give it a little nudge.
What I'm here for.
My youngest today getting ready for bed.
Like we have this, but stool in the bathroom.
You kicked it out from under him.
I did not.
(00:51):
I did not, but they know that the gills are too close to edge man.
That thing like will tip over and she messed around and found out.
Poor baby.
She caught my leg, but it scared her a little bit.
And I'm like, well, that's why we talk about making sure that you stand in the middle because
it'll tip over.
You are just like me like that.
(01:11):
Like when my kids get hurt, I'm like, well, that's why we don't do that.
No empathy kid.
Like that's what I've tried to tell you.
That's why.
And so I said, that's why we make sure we stand in the middle because if you get too
close to edge, it's going to tip over.
And so when she, I mean, she's three and a half.
When she stepped back on it, there's like a kind of hole in the middle where there used
(01:31):
to be a button, you know, it used to be a foot stool.
So it had this decorative kind of button in the middle.
And so she stepped up very carefully and looked to see where that hole was.
And she put her feet gently like right on each side of that hole to make sure she was
exactly in the mouth.
See there you go.
Now you know that you're in the middle and you're not going to get too close.
(01:52):
It won't topple over.
And she was like, okay, mommy, your youngest is we need to talk about your youngest because
she kids don't generally like me.
There's just something about my demeanor that little kids don't prefer.
You're not overly warm to children.
But then she didn't as a baby.
She didn't like most people.
She did not like anyone.
(02:13):
Yeah.
She was like 14 months old.
And then all of a sudden this past what summer she decided that she really liked me.
Oh, yeah.
And her adoptive mother and it she would always want to sit on my lap and she's so serious.
And then there was that time at the band the bands on the bricks event where because my
daughter that my six year old was kind of starting to get jealous of your daughter always
(02:36):
sit on my lap and stuff.
And so your daughter had been on my lap and then she scampered off to go do something.
And then so my daughter came and sat on my lap and your daughter came back and she goes
that was my spot.
And I and Audrey goes well I'm going to sit on my mommy's lap for a little bit.
(02:57):
And Ava looks straight at Audrey scared me a little bit.
And she goes you have five minutes.
And I wonder where she got that from.
No idea.
She's been well trained.
We live on timers in our house like everything else a timer.
(03:20):
Oh my God.
I about fell over.
That's all.
But I like I said that's how she's learned how we take turns.
Yeah.
We set a timer and we take turns.
It's funny because your kid I mean Ava she doesn't like she doesn't like most people but
she likes me and most kids don't like me.
So I think you need to like get her into therapy.
(03:41):
I think that is kind of a red flag.
Red flag.
I actually she's like she doesn't really remember your name like all the time.
And Audrey's mom is crazy.
Audrey's mom is crazy.
Audrey's mom can be there.
Yeah.
Is her mom is their mom going to be there.
Their mom like okay.
Yeah.
Kaylee she going to be there.
I just love her.
(04:01):
She's like she comes up and she's like you're like at your side.
Yep.
So that's so I felt so bad is that my daughter's party it was like crazy.
There were 30 kids there as wild.
I was trying to wrangle and I couldn't like.
Yeah.
And Ava came in and said will you go down to the gym and play with me.
Yep.
(04:22):
I can't.
I was like I'll go and she's like no I don't want you.
I want her.
I was like oh okay then.
So yeah but she's learned she's learned the hard way a lot.
She's a tough kid.
I have zero empathy for people that just fuck around and find out because I'm like fine.
I know.
I know.
(04:42):
You deserve every ounce of that.
So it's not I don't really care what age you are.
No.
Honestly like even when they were infants if they would like throw their toy down on
the ground and be mad that they didn't have it.
I'm like you threw it there.
What do you want me to do about it.
These are the consequences of your own actions.
Yeah.
Would you solve your own problem because I didn't create that.
That's fair.
(05:02):
What are we talking about today.
I think we need to talk about you.
Okay.
My favorite subject.
Because you know while we're recording we're kind of all together.
It's an entertaining event like you know it's only we get together a few months.
These weekends are so great.
We have a weekend.
It's a great outlet but it's really actually my only social outlet.
(05:24):
Yeah.
Other than our monthly dinners.
Yeah for Taco Tuesday.
You know it's not I don't not very social.
No you're not.
I'm very introverted.
I prefer to sit at home by myself as much as possible and that even means like without
my own family.
Like if I could just have that.
I'm that way as well.
I would be fine.
I do have a few friend groups but I don't even have those.
I'm your only friend.
(05:45):
Here pretty much.
Yeah.
Yep.
I mean there's there's an Allen.
Oh yeah Allen.
You know now listen there are there I do have I do have some like random pockets of like
friends but lives are busy.
Stages of life are busy.
Like I don't get to see the people that I want to see as much as possible which means
I definitely don't have room for new people.
Sure.
(06:06):
In my life because people I really already like I don't get a chance to see as much as
I want.
But you know we enjoy ourselves socially here.
And so over a course of a weekend between the three of us it's like not crazy but it's
like we go through a bottle or two of wine.
Sure.
We're sipping on something right at the time that we're here.
And I think you have like a revelation.
I did.
Because we've talked about it in a couple of different episodes like between season one
(06:28):
and season four.
Talked about the effects of alcohol.
How there's an impression that people have about how alcohol affects them or doesn't
affect them and some people think it's great and some people are like oh it helps me fall
asleep and all over the board.
Oh it doesn't impact my hormones.
Like no it's fine.
It's just like another drink.
Like it's not actually it.
(06:49):
I mean it's not good for you.
It's poison.
It's poison.
It's actually really really bad.
It's really bad for you.
Even if it's made from grapes.
Yeah.
It doesn't matter.
No.
You know or wheat.
You know there's it's not really healthy in any way.
But I think now you have data to support that.
I do because we got we recently got iPhones.
And I've always tracked my like sleep data health data whatever when I had the Samsung
(07:14):
watch with the Samsung Health app.
But you know I guess it only told you so much.
So we got our iPhones.
We got this app called athletic.
They're not a sponsor which I need to look at it because yeah.
OK.
Continue.
We got this.
My husband told me to get it.
It's got I don't know it's almost even a little bit over my head.
Like I don't fully understand everything that it's trying to tell me.
(07:35):
But it was interesting.
I wish because I also got this app at about the same time I started the carnivore diet.
And so I kind of wish I had that data.
How do you spell it.
A T H L Y.
Oh that one.
T I C. OK.
A.I. fitness coach.
Yeah.
H.R.V. based.
I wouldn't call it.
I don't.
Yeah.
I mean that's what it says.
(07:55):
Yeah.
Yeah.
Yeah.
The name.
I just.
Yeah.
Athletic.
A.I. fitness coach.
H.R.V. based recovery training and recovery.
It's got 6600 ratings it's got five stars.
Yeah it's a great app.
So I downloaded it.
OK here I'm excited to get to know it better.
But one thing that I now do know is I hadn't drank alcohol until we met up this weekend
(08:20):
to record.
Right.
And so I had all the sleep data and it tells you your recovery like how much your sleep
recovered you for the day.
Yeah.
And that's based off of your average H.R.V. during sleep.
It takes these samples and then your average heart rate during sleep.
(08:40):
So mine's always like fine.
I mean my average I don't know I'm usually about in the 80s 70s and this weekend.
For what.
What's the 80s 70s.
For my recovery.
My percent of recovery.
OK.
Is it zero to 100 percent of recovery.
Yeah.
And is that after you sleep.
Yeah.
And then you get a higher rating of like percent recovered.
(09:01):
And so then it even goes farther.
What does it take to get to 100.
I don't know if you're only like 70 to 80 like in the 70s or through the 80s.
It also has to do with your exertion and energy range.
I'm trying to explain this.
Oh OK.
It also has to do with your exertion and your energy burn during the day.
So once your energy burn during the day because mine just pulled on mine in from the health
(09:23):
out and we don't need to talk about today.
Yeah we should.
How many steps do you have today.
We hold on.
We're getting off track here.
It's one thing at a time.
My recovery.
I just told you my average recovery is about 75 percent.
Which is not bad.
It's usually like it shows up green.
And so like that's good.
This weekend I drank alcohol both nights.
(09:45):
Not a lot.
A few glasses of wine a couple of Jack Daniel's whatever malt beverages.
And Saturday morning I woke up to a 28 percent recovery.
And I I slept more than eight hours.
And I felt like I slept fine.
Sure.
I wasn't like a restless horrible night of sleep.
Right.
But just that alcohol and what it did to my heart rate and my HRV.
(10:07):
Uh huh.
Just tanked my recovery.
So then it goes into my my available exertion for the day.
Right.
And it tells you like this is basically like how much you should exert yourself today to
not go over your exertion rate.
OK.
So I just thought that was super interesting and eye opening.
(10:29):
And I'm oh and it gives you this really cool battery level that you can watch throughout
the day.
So like it recharges overnight and then throughout the day and like based on your workouts and
stuff.
I'm partially drained at 48 percent.
Yeah I'm at 33 percent.
So but like here's my past seven days.
You can sit up down up down up down.
But then here's the weekend.
(10:50):
It just kind of got like fucked.
Why?
How is your.
You're staying up.
Look because it pulled all mine from my head.
You're going to have to you're not going to be able to do it right now.
Jeremy showed me how to do it was you're going to have to go in and change the setting for
your HRV so that it's it takes a sample like more often.
And I think you have to do that in your health app.
(11:11):
Well but I have my HRV getting tracked.
That's why I rise up.
That's what mine looked like before I changed whatever.
And we just don't need to go into it right now.
But we can do that.
Very.
I don't think it's I don't think it's sampling your HRV.
I have a sleep tracker.
Oh oh I can change my sleep tracker to eight sleep.
(11:32):
Which would be great instead of my watch because I do not wear my watch at night.
You don't know because I have my smart mattress.
That's crazy.
That's like why I have a watch.
Well I just never was one to like take it off while I was awake to get it charged enough
to be able to wear it.
I just charge it while I'm showering.
But I shower in the morning and you don't.
I don't.
(11:53):
I shower at night which I mean I could shower.
I mean maybe does it only take like 20 minutes to.
Yeah it's not bad.
Usually by the time I'm showered and like done getting ready it's charged.
OK so with that we're going to take just a quick little ad break.
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Find and follow us on social media.
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(12:14):
And on Facebook and X at Nacho Fit Coach.
All right we're back.
Well where's the other.
I'm trying to get recovery preferences.
Prioritized sleep or mindfulness.
HRV.
This is crazy.
I love this.
It's really cool.
I mean you have to pay for it but it's not that bad for a year.
I still feel like we should have family sharing.
(12:37):
So when Jeremy got it then I automatically got it.
Yeah we have that too.
So that should work for if anyone else wants to be able to get it.
Respiratory rate.
Do I add that?
How do I add that?
What's your HRV?
It's a good question.
Hold on.
See and I just like I'm trying to.
I'm trying to do like summary.
Oh my battery just went down.
You're exhausting me.
It also does your blood oxygen level.
(12:58):
Look at my trends too.
This is recovery versus exertion.
So it was like all you know fairly like doing a nice little dance.
Which button do you hit about that?
Yeah oh yeah.
Trends and then this weekend.
Yeah.
Awful.
Huh.
I'm trying to find my HRV.
I'm overreaching.
I'm really looking forward.
My exertion was above target exertion zone on birthdays which.
And it also tells you your best like because I wake up at 5 a.m. every morning it tells
(13:21):
me the best time to go to bed.
Which my rise app does that because I'm getting text messages that say based on my circadian
rhythm it's showing when my melatonin window is which is kind of awesome.
So do you take melatonin?
No but you have natural melatonin.
I know.
That kicks in based on your on your rhythm and so.
I've been taking melatonin.
Really?
(13:41):
I just started like I don't know a couple months ago.
Because yeah it it goes by your when you wake how much you slept the night before I get
text message the text messages then like throughout the day.
Or it's like okay here's your morning energy peak and here's like the two or three hours
that you're gonna have most energy which is like you know maybe an hour or so after I
(14:02):
wake up for like three hours.
And then it's like okay you're hitting your afternoon dip.
This is when your afternoon dip is which I feel like when most people hit their afternoon
dip that's when you're really ready like people pound the caffeine.
Try to get through that.
It's like no you shouldn't.
And then actually I have mine set to also give me an indicator of when to stop my caffeine
intake which is around like 10 or 11 o'clock in the morning.
(14:24):
And I have most of the notifications turn off on my phone because I get alert fatigue.
But I have it text me so I see it like on my watch.
And then it says when my dip is gonna be I'm like okay this is be my time.
So I thought I've actually rearranged then like the activities that I have to accomplish
during the day based on I'm like okay this is like housework time in the morning.
Sure.
(14:45):
And then in the afternoon it's like I'll sit down and do like computer work or whatever.
Makes sense.
And then it kind of stinks.
I hit like my evening energy peak when I'm putting the kids in bed.
I'm like why am I wasting my energy for I need them to be a little older so they can
two out of four do their own bedtime routine.
But the little ones still need help and so.
And then it gives you after that's done then you have like an hour window for like your
(15:09):
natural melatonin window which is when you should go to sleep or whatever.
My HRV is says 806 it measured it average 56.
Mine's 53.
And you want it to be lower right.
You can just go into this.
I couldn't find it in there.
Go back to.
It's hard.
I'm.
Yeah it's a little data E.
I'm learning to navigate it.
(15:30):
And so you go health.
Oh yeah yeah yeah.
You tap on that.
Then okay so my HRV is 53.
My most recent is 60.
My baseline is 72.
Where's your where do you see your baseline.
Oh I see that down there.
Baseline is my baseline.
My baseline is 52.
Like when I was pregnant and my heart rate would be like so low they would look at me
(15:52):
like are you OK.
Because you know pregnancy is supposed to raise all that stuff.
I was like I just have like a naturally lower resting heart rate.
My my resting heart rate is 56.
Baseline is 52.
Oh wow.
My resting heart rate is most recent as 66.
And my baseline is 59.
I've been drinking this weekend.
(16:13):
I did too.
Not like me.
That's true.
That's very true.
Look at this spike.
Yeah.
Resting heart rate saying why did.
Oh my resting heart rate last night.
So here's where I've had my spike because it was like right before Thanksgiving.
(16:33):
That is when my neck and shoulder started bothering me and I was up like for hours and
hours in the middle of the night to see like and then yeah.
When you don't know you.
I just feel like before I had all this information even before my Samsung watch it was.
I did.
I never correlated things.
I was never like I wonder why I feel so ready this week.
(16:56):
Well maybe I had something to do with the fact that you binge drank all weekend.
Yeah.
Maybe.
Maybe has something to do with that.
Man I have like two significant drops in my blood oxygen level it like dropped down to
like 87 percent and that one was like 86 on November 22nd.
I wonder what happened there.
That's weird.
(17:17):
Well and I like comparing because we also have this other sleep app called auto sleep.
Also another good one but it's fun to compare my auto sleep data to Jeremy's because he
has sleep apnea.
Yeah.
So I'm like you died like three times last.
Oh yeah.
You're dead.
Yeah.
It's crazy.
I'm like I really know how it's done.
You're respiratory respiratory respiratory respiratory respiratory.
(17:47):
Ray isn't here.
Hmm.
HRV explain.
And it measures your wrist temperature if you're wearing your watch.
I do wear my watch but where is that at?
At night.
Oh at night.
It's under I don't know.
Maybe I should wear it one night just to kind of see.
But yeah I got up when we were in Texas I got up to like just under 99 for my temperature
which is unusual for me.
(18:07):
I do not get fevers even when I'm sick.
Oh dang it even like knows when you get two plus hours of sunlight.
Like if I go outside.
Yep.
That's wild.
Yeah it's a great app.
I'm enjoying it.
It's like the first thing I check in the morning.
My sleep performance has been garbage with all of them.
That's crazy.
(18:28):
I do not like to see anything in the red.
It's obnoxious.
Well I know what our weekend habits generally like our bedtime schedule on the weekends
will typically push it to like 1030 or whatever but I hate it because it does like it screws
up my consistency and my averages and I want everything to be like nice and green nice
and even.
That's called social sleep lag.
(18:50):
Yeah.
Because you're trying to be more social and so it adjusts everything.
I'm trying to be more social.
I'm trying to watch more Ted Lasso.
Well you gotta get.
Good thing there's only three seasons.
It doesn't take that long to burn through that one.
And then we watched Shrinking.
I love Shrinking.
I did watch it.
There is going to be another season.
Yeah.
But isn't that funny it was like the first episode where she's talking about she's got
(19:11):
her big old water bottle like her gallon water bottle jug.
For the next season.
I won't spoil it but Roy Kent from Ted Lasso.
Yeah he's in there.
It's coming.
Is that already a thing?
Yeah.
It's already out?
Yeah.
Oh.
Because every time I see him and I'm like Roy Kent.
Roy Kent.
I didn't know that.
(19:32):
We only got to Ted left.
He went back home.
Right.
Spoiler.
Ted Lasso is gone.
Ted Lasso is done.
Oh he is.
Ted Lasso.
There is not.
It did not get renewed.
Ted Lasso did it.
But then Roy Kent is on Shrinking.
Oh wait.
Let's rewind and start over.
Let's edit that part out.
You can't edit back.
(19:52):
You have to switch around.
You're ding dong.
Roy Kent is coming on to Shrinking.
He is on Shrinking this season.
Is it playing right?
Like it's on right now?
Yes.
But this is in the season where like you can only watch one episode a week because it's
it's stripping out.
We don't watch it on Apple TV.
(20:13):
That's right.
That's all I'll say.
That's right.
You don't.
So I think we're gonna have to wait until it's out.
No it is out but it's the current season so you have to like wait until.
So then Ted Lasso.
He left.
Ted Lasso is done.
That show is gone.
I heard it was gonna get renewed.
It's not.
That's why I was confused.
That's why I got confused about what we were talking about.
I don't think it's getting renewed.
(20:33):
I heard it is.
I'll be surprised.
I don't think it's official yet.
All right.
I heard it was done but Shrinking is awesome.
I like it.
I had read that like if you love Ted Lasso you should watch Shrinking which is like I
get it.
It's totally different though.
It's a lot deeper.
It's like more of an emotional death punch.
I love Harrison Ford.
(20:53):
He actually reminds me a little bit of my dad.
I don't know why but it's just like maybe because they're like the same age or whatever
but yeah he's just like.
What is the female co-worker's name?
Gabby?
Gabby.
Jeremy's not that kind of remind him of Gabby.
I also growing up I did not miss a week of the Drew Carey show.
(21:16):
Like that was my Wednesday nights because growing up there was never like school activities
on Wednesday nights because around here everything's church night on Wednesday nights.
And so Wednesday nights through high school was always my night then I would go to my
grandma and grandpa's house and like you know I get home from school get home for practice
and then eat and go down there for a couple of hours.
(21:39):
Every Wednesday night that was my routine because it was Drew Carey show night.
Like I knew they're sitting there watching it.
Well Liz the next door neighbor was on the Drew Carey show.
Yes she was.
Yeah so like I just think that's kind of fun because she was also in something that we
watched recently.
I can't remember.
So I do have a bad habit though of picking shows that do get next like right on like
(22:05):
cliffhangers right.
Like I mean unless I'm surprised Tad Lasso.
Yeah I'm really sad.
I'm really hoping that Shrinking is not one of those.
Yeah it's a good one.
But like years ago Smash I was addicted to Smash.
Did you ever see that one?
No.
You like Broadway so it has Catherine McPhee in it and it is about her moving to New York
City to pursue her like Broadway dream and like I'm just a sucker for anything that's
(22:29):
like Times Square, New York City.
If I could move there tomorrow I totally would.
So you know I'm like oh I'm living in the city and I'm watching this show and it's all
about them her breaking through and then writing this new Broadway musical and has Deborah
Massing in it and it is a great cast and it left on a cliffhanger like a big cliffhanger
(22:54):
and I was like no what happens I can't wait and then it was just like nope not getting
renewed and that haunts me but there was one character from that episode or that show that
when I first saw Hamilton the original cast on Disney I was like that guy looks familiar.
Aaron Burr I've seen him before.
(23:15):
Okay so with that we're going to take just a quick little ad break.
Hey y'all thank you for listening.
This is show producer audio Alan.
While the girls are taking a break and I kind of need one too like follow and subscribe.
Stick around we'll be right back.
Alright we're back.
(23:35):
Where have I seen him before and it took me until I finally broke down before Smash came
out on I think it's on Peacock you could purchase the seasons on like Apple TV and I just wanted
something to like tune out listening to a good episode.
So you don't just hop on and you're watching a show and you think you recognize a character
and you know I should have I definitely should have but I'm rewatching I never would have
(23:59):
put those two together though like it just kind of he looked familiar but I just never
would have thought like he was on Smash until I was rewatching all those old episodes and
I was like oh there he is yes so yeah.
I used to like watch Will and Grace and that's Deborah and then oh it was not Will but it
was the how was his real name the like best friend.
(24:22):
Good question.
He has a podcast.
He has a few episodes that he's in Smash then too is like a Broadway anyways great great
good talk that was I love it that was a lot of shrink that was a sidebar.
Shrinking is fun.
Shrinking is good.
You're currently watching Severance have you seen that?
No but it keeps popping up like it's wild really wild.
I am still waiting for Sweet Magnolias to come back which I'm sure by the time this
(24:47):
episode releases it's probably had its its run again because I think it was supposed
to be in 2025 but that was another just kind of feel good.
Yeah we like to watch TV girlfriends one.
We usually watch an hour of TV like eight to nine before bed on the weeknights and then
we'll just like indulge a little bit on the weekends and maybe watch two hours of TV just
get crazy.
(25:08):
I just it's crazy.
It's crazy.
Crazy.
Wild.
We know how to party.
Yeah you sure do.
Um yeah those are really good.
Those are but yes Roy Kent does make an appearance on I love her drinking but his character is
totally different so kind of messes with you like sometimes I feel like when you see somebody
(25:28):
oh yeah in one like kind of get to know him as that person as I yeah and then also I was
like oh he is way more serious it's a little different but I still do really like him.
Well and with the main character in shrinking it's Marshall from How I Met Your Mother.
Right which I never really watched.
We watched the hell out of that show.
So for me my brain's like telling me like this is Marshall like later Lily died.
(25:50):
Yeah that's the only way any of this can make sense.
Terrible.
Oh that's funny.
Yeah it's a really good it's a really good show but it hooked me from the beginning because
it's like I feel like it was even like the very first episode of the first few minutes
she's like trying to fill her like gallon size water bottle that's on the strap from
(26:11):
like the Kulligan water cooler you know thing in there like the old guy his own very little
water bottle he uses it so he didn't want to know getting it all of a sudden you're
like oh he finally did but she's like water water is life and yes it is Gabby yes it is.
Oh man so okay so pulling it bringing it back a little bit like alcohol definitely affects
(26:36):
you so if you are at least if you're telling yourself that it doesn't yeah it actually
does probably need to gut check the lies that you're telling yourself because if you are
consuming it pretty frequently and unhappy with where you're at with your health or how
you're feeling or your energy levels or you don't feel like you're sleeping honestly that
(26:57):
should be the first thing just cut it out.
Yeah I just the sleep I mean that's honestly been my main one of like of all of all the
healthy habits out there like I preach it because it's so important absolutely I have
a friend who she listens to this hey Danny she's known for years that she probably needed
to get that she probably had sleep apnea and you know finally she went and you know did
(27:25):
all the things tested got a CPAP and all that and it's just like she called me last week
and she's like I'm sleeping she's like I haven't slept in years.
Did she feel like she wasn't sleeping like did she know it or she just now she knows
it.
I don't know I mean I can't speak for her but I think it was just one of those things
that like things had just been the way that they were for so long and you know we're aging
(27:47):
we have things going on we have stress we have this we have that it's so easy to blame that
all those things on on other things.
Sure you just think that's the way it is.
You lay down and you close your eyes right and you become you know unconscious or whatever
and you're like okay I slept but she wasn't sleeping the same with my husband like he
(28:07):
wasn't getting good sleep.
No when you can't breathe at night.
Yeah that's a problem dying.
Well dying.
Yeah.
So I probably shouldn't like divulge her health information over this wildly popular podcast.
She's her own listener.
It's funny to say that's fine.
Thanks Danny for sharing your story.
(28:27):
It's interesting I'm so happy I'm like good get your get your sleep girl.
So you know we have the eight sleep smart mattress which was kind of a splurge on ourselves
last year for Black Friday and so this was like the first the twenty twenty four was
the first full calendar year that we had data and so another friend that we know that has
(28:50):
it he was like hey did you see your sleep in review your annual review of all of your
sleep stats for this year and I was like no and he goes go look at it and he's like no
look at it because I almost texted you both to kind of you know brag about where his was
at because every now and then we'll get a text message from either like him or his wife
where they both had like perfect scores the night before and I was like oh I had a perfect
(29:13):
score too and then Dane's would be like not perfect.
So anyways I did get this like year in review.
I saw it on your story.
Isn't that cool.
Okay so it it did like all of the months and then had all of the like days of the month
and it kind of gave me like a dot where it's like if you their color coding like green
(29:34):
yellow red or whatever.
So here's your your sleep fitness like your review your.
Did you have like was there a time of year that was like like summer like were you.
No I mean look those and the nights that I was gone is where we turn it off like if we're
traveling.
Oh wow that's cool to see too though.
So you can see like you know the weekends that we're in Kansas City or the different
weeks during the summer that we were gone for like huge chunks of time and then like
(29:57):
the rest of December is obviously still like black because we haven't had that yet and
so that you know I have what that's really neat one two three four five six seven eight
like 10 nights where I've got red marks which is not good handful of yellows but like most
of those are green right.
And so you know me started off the episode saying you kick me off my setbacks but I'm
(30:18):
going to go on a soapbox here now for a little bit because I'm like this it actually makes
me mad that I don't have all green ones.
That would make you mad.
But my sleep score was 90 and I was in the top 10 percent of all sleep fitness scores
which of all people that use eight sleep I'm in the top 10 percent which I was like that's
kind of exciting but then my sleep fitness score came in over and then this one specific
(30:42):
to my peers of comparing me of women 35 to 44 living in the United States and I came
in higher than there so like did this little grid so you can continue to feel better than
most people.
Uh huh.
Yeah.
And then average REM sleep on average for that age group in the US is 23 percent.
(31:07):
Mine was 25 percent so a little bit higher which is great.
So it makes adjustments.
It makes adjustments on the temperature of the bed to try to increase your average deep
sleep we were the same.
Here's where I was irritated because you know how much I preach that you should be seven
to nine hours of sleep.
Yeah.
(31:28):
Seven to nine.
I'm like and but this just goes to tell you that whenever you crawl into bed does not
mean you're falling asleep.
Yep.
At all.
No.
Because my average was seven hours and 42 minutes.
That's about what mine is and I've been getting docked for because it's lights out at nine
and my alarm goes off at five.
Yeah.
And you get docked for those 15-20 minutes.
(31:48):
Yep.
You're not you know technically asleep.
Yep.
It pisses me off too.
It pisses me off and I mean now the average is seven hours and 17 minutes in my like age
group.
Yeah.
I was like no that 18 minutes man.
Uh huh.
That 18 minutes though consistently over a year is probably going to make a really big
difference.
I was like oh gosh darn it.
I mean even though it told me I was the champion.
(32:09):
It's not enough.
It's not enough.
I need to be over eight.
It's never enough.
Now I have a legitimate New Year's resolution though where it's like okay I'm going to be
better about making sure.
Because the data.
Data helps you make informed decisions.
It really does.
And it takes the like emotion out of it or like feelings of like being personally attacked
being like oh well it is what it is.
(32:30):
Well and we were well I guess it was the lost episode that nobody will ever hear.
We talked about.
We talked about.
The lost episode.
We talked about.
We were talking about gamifying macros.
Yeah.
Macro counting.
And I think yeah if you can sort of like make it a little competition or make it a little
game or that's what I was trying to explain on that episode when you kept verbally abusing
(32:53):
me was.
Just like.
Liar.
There's all these apps out there that you can like you have the ability to like make
it more informative more fun easier to understand.
And that's cool.
The sleep ones are nice because you don't really have to input anything.
No it just automatically does it which is very nice.
(33:13):
Whereas like food nutrition apps you have to like.
Yeah.
The effort.
Scan bar codes.
Right.
Or just log food.
You know whatever.
But yes it's so true.
So it is I think worth investing in that side of it.
I do too.
Definitely worth that if you are consuming and honestly like if you were in your 30s and
(33:37):
up if you're consuming alcohol on a regular basis and don't feel like you have energy
or you're not confident and where you're at with your body or whatever that probably should
be the number one thing that you choose to cut out.
Well and it's like I mean like the yeah because the alcohol affects the sleep.
Yeah.
So if you're drinking alcohol yes you feel like you're sleeping as a matter of fact some
(33:59):
people drink to sleep.
Yeah.
Or they say I fall asleep.
I'm going to have a drink sure.
I can fall asleep.
I fell asleep but you're not sleeping well sleeping as well.
No it's just crazy.
Mm hmm.
Yes it is.
Like just because I do I'm not quite as competitive a person as you are but I do have that streak
in me where I'm like if I have those things if it's like between something being red or
(34:23):
yellow or green like I want all this shit to be green.
Yeah.
Yep.
See and that's how it starts.
There you go.
But you didn't know that until you had the information.
So yeah and it's like you know it.
Right.
It's different when it's like right there in front of the common sense.
But yeah when you see those numbers like that like seeing that this weekend I was like oh
my god.
It really does have an impact.
(34:43):
I get screwed up my whole like my exertion level for the day like I would wake up and
it would be like maybe don't do anything today you poor thing.
Your body is not ready for anything.
Just because I had a couple drinks last night.
Well and a lot of people will use weekends though then to like get stuff done like housework
or whatever else.
Yeah.
It's like okay you you wrapped up work you go to happy hour on Thursday or even you go
(35:04):
out to you know and see some friends on a Friday night and you have a few drinks.
Mm hmm.
And it's like I mean if you own a home you're doing housework and stuff on the weekends
I feel like most people are like if you've got kids that are old enough that you're participating
activities you're running around doing things like you need energy.
You don't have time for that.
No I wish I had the data from like 2020 when I was just drinking every night.
(35:25):
Right.
Yeah.
That would have been interesting.
That would have been really interesting.
Do you want to recreate that?
Do it again?
Yeah.
Do you think you should?
Terrible time.
What?
I mean I was going through a hard time.
Yeah.
It was a little bit rough for everybody in 2020 I feel like.
(35:46):
So yeah there we go.
So yeah we love it.
We love the sleep app tracking.
We don't love the effects of alcohol.
We don't want to.
We're not going to change our habits here because it's only four times a year that we
get together.
Yeah for sure.
No and I actually struggled with that because part of the carnivore diet is no alcohol.
So I was like shoot we have recording coming up.
Like I can't go there and be sober.
(36:09):
You know.
Who would want to do that?
Who would do that?
Who would do that?
I made I set the intention and I made the conscious decision that I will allow myself
to come here and enjoy a few libations with my podcast friends.
Oh okay.
So I did.
Here you go.
Look at you being a big girl.
Thank you.
Owning your choices.
I love it.
So good stuff.
(36:30):
All right I think that's it.
Okay all for today.
All right until next time.
Bye.
Thanks for listening.
Be sure to head over to our Instagram at Nacho Fitness Coach and let us know how you feel
about the topic.
Do you love it or hate it?
Also don't forget to hit that subscribe or follow button wherever you're listening and
if you like our podcast leave us a rating.
See you next time.
You've been listening to Euphony Innovative's Sonified.
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