Hi ,

Like many adults, I love to have a glass of wine now and then with dinner. One of my favorite things to do is to "help" my wife, Robin, cook in our kitchen while sipping on a glass of wine.

So I was surprised to see a study today that stated that alcohol and nicotine, and not necessarily caffeine, should be cut at least four hours before bedtime to ensure the quality and quantity of your sleep. What? I had always heard my mom say to never drink coffee after 3 PM if you wanted to sleep well!

The study was led by a researcher at Florida Atlantic University and was published in the journal Sleep. The study basically suggested that it might be that extra glass of wine, along with a late-night cigarette or Vape after dinner that is keeping you up, not the cup of coffee you had at the office at 4 PM!

The study went on to say that while caffeine gets the majority of the bad rap as a sleep interrupting substance, nicotine, and alcohol can have serious negative effects on sleep.
There was a silver lining, however… The researcher went on to say that limiting alcohol consumption to 1-2 glasses of wine with dinner 3 to 4 hours before bedtime will help to minimize any sleep disruption.

It just drives home the fact that moderation and balance are keys to just about any dietary factor and its impact on your health.  We can still have a glass of wine, as long as we don’t overdo it. :)

In our free 12-week Lean Body Transformation Program, we preach balance. That means a balance of protein, carbohydrates, and healthy fats in the diet, along with a well-rounded exercise program. If you have not already downloaded your free program, you can do it here. Have a great week!
 
Check Out These Top 5 Fitness Apps You Can't Miss!

It’s official. We love our apps. According to research, the average person uses nine mobile apps on a daily basis and 30 apps every month.* Pick a topic – any topic – and there’s an app for it.

Fitness, you say? You’ve got endless options here too. But with so many fitness apps to choose from, how do you know which ones are worthy of your time, effort, and precious phone space?

Here's our personal take on 5 Fitness Apps you will not want to miss!
Get Your App On!  Check Our Favorite 5 Fitness Apps!
 
 
 
 
Get Abs in 10 Minutes,
3 Days a Week!


Who says you need to spend countless of hours doing thousands of sit-ups in order to get rock hard abs? Get cranking with these 10 Minute Ab Routines now!
Cheating on a Diet.
Good or Bad?


A popular topic in diet discussions is "cheating". Is it good or bad to cheat once in a while during a diet? Read on to find out our take on the subject.
 
LEAN BODY ON-THE-GO EGG BITES
You’ll never miss breakfast again with these quick, delicious, protein-packed Egg Bites! This recipe is a great way to make sure you’re getting all the nutrients, veggies, proteins, and greens you need in a quick, ready-to-go way!
Click Here for These Delicious On-the-Go Egg Bites
 
 
LEAN BODY TRANSFORMATION OF THE WEEK
Christopher Coblentz lost 31 lbs & 12.5% Body Fat

"In the last six years I have gained 40 pounds... so I made it my goal this year to get it back off. I also focused on having a body fat percentage of less than ten percent. I wanted this to be the year that I would finally reach my goal.

Fast forward twelve weeks – I have pushed myself harder than I thought possible. I made training a priority and can count the number of cheat meals on one hand. I set goals for myself and I am proud to say that I have achieved them. Not only have I changed on the outside but I believe it has equally changed me inside. I'm a much better husband, father and happier person. I have developed a passion for health and fitness and enjoy the journey its taking me on. I am excited to share my story with others and hope to help them achieve their fitness goals!"
Download The Lean Body Program That Chris Used
 
 
 
 
 
 
 
Labrada Nutrition, 333 Northpark Central Dr, Houston, Texas 77073, United States