I had a burning question…  

Before I share that - Thank you to each of you who let me know why you like this newsletter and ways I can make it more impactful each week 🙂 

Ok - so I’m a fan of distilling things down. Over the last few months I’ve been asking friends and online ‘friends’ (I hope I used the quotes right there - my daughter is teaching me how to use air-quotes) - What is one question you would ask someone that would very accurately assess their overall health?

I got lots of answers:

How much can you deadlift? How much can you bench? What is your BMI? What is your VO2 Max? Heart Rate Variability? What is your blood pressure? How many orgasms do you have per month? How many hours of sleep do you get per night? Do you have a six-pack?

There were lots of great responses. So I thought I would ask one more - to Mr. ChatGPT aka AI. Here is my full conversation:

My Prompt: If you could only ask one question to assess someone’s overall health, what would it be?

Response: If you could only ask one question to assess someone’s overall health, it should be:

“Do you wake up feeling rested, energized, and ready to take on the day—without relying on caffeine or stimulants?”

Why This Question?

Sleep is foundational—if someone wakes up feeling rested, it means their sleep quality, hormone balance, and nervous system regulation are in check.

Energy levels reflect metabolic health—low energy can indicate poor diet, blood sugar instability, inflammation, or chronic disease.

Lack of dependency on stimulants signals true vitality—if someone needs caffeine just to function, their system is likely out of balance.

This one question indirectly assesses sleep, metabolism, stress levels, nutrition, and overall vitality—making it a powerful health litmus test.

What do you think? As I’ve chewed on it more and more I think the idea is pretty strong. Here are a few questions to ask yourself.

Assessing Sleep Quality: Are You Waking Up Truly Refreshed?

Many people assume they sleep well, but subtle signs of poor recovery often go unnoticed. Consider these self-assessments:

✅ You wake up without an alarm and feel clear-headed within 10–15 minutes.

🚩 You need multiple alarms, feel groggy for an hour, or require caffeine to function.

✅ You have steady energy throughout the day.

🚩 You experience an afternoon slump or rely on coffee, sugar, caffeine or stimulants to push through.

✅ You fall asleep within 10–20 minutes of getting into bed and sleep through the night.

🚩 You take longer to fall asleep, wake up frequently, or feel restless.

✅ Your heart rate and HRV (heart rate variability) are stable overnight (trackable via wearables like WHOOP).

🚩 Your wearable data shows elevated nighttime heart rate or disrupted sleep cycles or less than 45 min of deep sleep/REM sleep. 

So I thought I would dig into what makes for a good night’s sleep and some of the other elements of that question.

Get better sleep - thanks Jared - I’ll take a winning lottery ticket too!

What leads to poor sleep? Stress, dehydration, eating too close to bedtime, the bedroom being too warm, drinking caffeine too late in the day if any at all, staring at my phone until the moment I close my eyes (blue light), night lights/lights shining into the bedroom, random sounds that wake you up, cats jumping on your head (maybe that’s just me).

There are so many things that go into getting a good night’s sleep. The greatest hacks for me that I’ve tried in the past year are:

Not eating as close to bedtime, cooler bedroom temperature, earplugs, mouth tape at times, PMF sheets, sleep eight, cold plunge, sauna, weightlifting days, but the one that I think has made the biggest difference?

Consistent Sleep and Wake Times - Here’s why:

Maintaining a fixed sleep schedule regulates the body’s circadian rhythm, the internal clock that influences metabolism, hormone release, and brain function. Disruptions to this rhythm—even by just an hour—can cause significant physiological stress. I feel like I see the value of this the more I stick to it.

• Enhances Energy and Alertness – People who maintain a regular schedule report higher daytime energy and lower dependence on stimulants like caffeine.[¹]

• Improves Metabolic Health – Inconsistent sleep patterns have been linked to an increased risk of insulin resistance, weight gain, and metabolic disorders.[²]

• Optimizes Cognitive Function – Irregular sleep schedules impair memory, focus, and decision-making, while consistency enhances mental clarity.[³]

• Supports Longevity and Heart Health – Studies indicate that those with erratic sleep habits are at higher risk for cardiovascular disease and all-cause mortality.[⁴]

• Regulates Mood and Emotional Stability – Sleep schedule disruptions increase stress hormones and contribute to anxiety and irritability.[⁵]

Implementing a Consistent Sleep-Wake Routine

• Set a Fixed Wake-Up Time – Keep it consistent within 30 minutes every day.

• Avoid Caffeine After Midday – Stimulants can disrupt deep sleep cycles. (Pretty much anything after noon is negatively influencing your sleep.)[³]

• Limit Screen Time Before Bed – Blue light suppresses melatonin, delaying sleep onset.[⁵]

• Create a Wind-Down Routine – Lower lights, read, or do breathwork 30–60 minutes before bed.

• Use Wearables to Track Progress – Devices like WHOOP or Oura can provide insights into sleep trends and recovery.

I hope these help you begin to get some of the best sleep of your life and the results are more energy and happiness.

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I’d love to hear about your sleep routine - what works for you?. 👋

I write this newsletter each week because I feel my best when my body, mind, and soul are all healthy. I want the same for you. If you feel like you’ve seen something valuable here, please do me a favor and forward this newsletter to a friend or let me know what you think by replying or texting me - (310) 879-8441

I think the world is in desperate need of healthy, happy men who love the strong women in their lives with a self-sacrificing type of love.

I have found the following four books to be the 4 books every man should read and every woman should want their man to read.

• Good Energy - What makes for a Healthy Body and Mind?

• The Masculine in Relationship - How to Win the Trust, Lust and Devotion of a Strong Woman

• The Man’s Guide to Women - The Science of Happy Relationships

• The Desire of Ages - Leadership in a World of Cowards

Here are a few other links to things that have changed my life:

Whoop - Track your HRV and REM Sleep

Function Health - Optimize Your Health via 100+ BioMarkers

Here are a few topics I think you’ll love if you haven’t checked them out before:

How to Breathe for Better Health

How to Supercharge Your Sleep

The Power of the Sauna

-Jared

P.S. - This newsletter does not provide medical advice. The content, such as graphics, images, text, and all other materials, is provided for reference and educational purposes only. The content is not meant to be complete or exhaustive or to be applicable to any specific individual's medical condition.

References

1. Zhou, J., et al. “Effects of Consistent Sleep Patterns on Energy Levels and Alertness.” Journal of Sleep Research, 2023.

2. Patel, S. R., et al. “Impact of Sleep Schedule Regularity on Metabolic Health.” Diabetes Care, 2022.

3. Walker, M. “The Role of Sleep in Cognitive Function and Memory Retention.” Nature Neuroscience, 2021.

4. St-Onge, M. P., et al. “Sleep Regularity and Cardiovascular Risk.” American Journal of Cardiology, 2023.

5. Chang, A. M., et al. “Evening Use of Light-Emitting Screens Delays Sleep Onset.” Proceedings of the National Academy of Sciences, 2021.