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!

6 Ways That Sleep Affects
Your Exercise

Before you go making radical changes to your lifestyle in search of that perfect slumber, there may be an easier way to get better ZZZs. Plus, it involves something you may already be doing. Read on...

Top 4 Fitness Myths
You Thought Were True.

It’s hard to put a finger on what health, fitness, and nutrition information is true and what is false. We’re here to help. Let us debunk 4 of the biggest myths that you’ve been hanging onto for far too long.

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!

Lean Body Transformation Of The Week
Ramona King lost 12.2 lbs & 12.4% Body Fat

"I honestly just wanted to feel strong. I wanted to lose weight but I wanted to focus more on being and feeling strong. Everything else was just a bonus.
The biggest challenge was that I was met with some very serious heart issues during this challenge in relation to a birth defect I have. I had to wear a heart monitor for over a month of the challenge. When sweat wore the electrodes off, I replaced them and just kept going. The old me would have quit and binge eaten. I am now going into the strong potential of heart surgery with 12% less of body fat and so much stronger. My Cardiologist is so pleased and believes I will bounce back even faster. He encouraged me the entire way throughout the challenge. I can't wait to keep getting stronger!"

Labrada Nutrition, 333 Northpark Central Dr, Houston, Texas 77073, United States