In this episode of The FitBod Blueprint, Coach Phil Pirtle and Tyler Wiebe dive deep into one of the most overlooked pillars of health and fitness: sleep. With the holiday season in full swing and stress levels rising, it’s more important than ever to focus on quality rest.

Phil and Tyler break down the 3-2-1 Sleep Method, a simple yet powerful strategy to optimize your nighttime routine:

• 3 hours before bed: Stop eating to improve digestion and sleep quality.
• 2 hours before bed: Limit water intake to avoid sleep disruptions.
• 1 hour before bed: Eliminate or reduce blue light exposure for better melatonin production.

They share practical tips, personal routines, and insights on how improving sleep can supercharge your energy, enhance muscle recovery, and sharpen your decision-making. Plus, they explore how small changes in your nightly habits can lead to big results in your fitness journey and overall well-being.

Whether you're a busy parent, a dedicated athlete, or someone looking to feel more rested and energized, this episode offers actionable advice to help you wake up refreshed and ready to tackle your goals.

🎧 Tune in, subscribe, and let Phil and Tyler guide you to better sleep and better results!

👉 Follow Phil on Instagram: @PirtleCoaching
👉 Follow Tyler on Instagram: @tyler__wiebe
👉 Learn more at FitBodInstitute.com

Don’t forget to leave a review and share your sleep success stories with us!