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Episode 2 – Improved Sleep for Health, Fitness, Weight Loss with Gary McLeod

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Episode 2

In this episode I’m joined by Gary McLeod, one of the coaches and trainers at North Star Fitness, and a dear friend of mine. Gary is not only a personal trainer and CrossFit coach but also an Advanced Remedial Massage Therapist. I see him regularly for maintenance and I can tell you he’s a CrossFitter’s best friend. Gary also has a ton of experience coaching lifestyle and nutrition habits, so this is something we chat about on a regular basis.

In this podcast, we start off discussing how Gary got into health and fitness what CrossFit did for him. We discuss best practices for sleep and how improving your sleep hygiene can not only help your mood and performance in the gym, but also help you lose weight. We discuss the effects of light and food on sleep, as well as medications and supplementation for sleep. We include actionable tips and strategies to start improving your sleep today, and we issue a challenge to our listeners. We finish off the episode with some rapid fire questions so that you can get to know Gary a bit better.

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More About Gary

Gary McLeod has been in the Health and Wellness industry for 14 years as an Advanced Remedial Massage Therapist. Gary’s never-ending thirst for knowledge has expanded his expertise of the musculoskeletal system to include all the inputs and corresponding system considerations that have helped in his thousands of hours of clinical experience. Gary’s clinical Massage Therapy practice entails recommending lifestyle changes such as sleep hygiene, dietary considerations and prescribing exercises that get his clientele the best results possible.
Early in Gary’s life he watched his parents suffer from chronic lifestyle conditions, heart disease and diabetes. This is where Gary gets his passion to help others. One of Gary’s success stories, a man who weighed in at 412 lbs and lost 212 lbs following Gary’s lifestyle recommendations and exercise prescriptions, states, “Gary saved my life, I would be dead if it wasn’t for him showing me how to live.”
Gary is quoted as saying, “I’m only a facilitator of health. My clients are the ones putting in the work. My job is to find out what gets the best results and abandon practices that do not, even if it is against the grain.”
You can make an appointment with Gary at North Star Fitness by calling (204) 414-9348.

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What We Talk About in this Episode

In this episode we take a deep dive into sleep with Coach Gary.
  • How light exposure affects sleep.
  • Why sleep is important for fitness and performance.
  • How improving sleep quality and quantity can reduce cravings, improve blood sugar regulation and body composition.
  • The link between temperature and sleep.
  • Sleep strategies for shift workers.
  • Why melatonin supplementation is not what you think.
  • What supplements you can take instead.
  • Strategies for reducing dependence on sleep medications.
  • Gary’s recommendations for resources and books you can read on sleep.
  • Rapid Fire Questions to get to know Gary.

This Week’s Challenge

This week’s Human Upgrade Challenge: 

People & Things We Mention in this Episode

Inside the box: How CrossFit Shredded the Rules, Stripped down the Gym, and Rebuild my Body by TJ Murphy

The Circadian Code by Satchin Panda, PhD

Why We Sleep by Matthew Walker

NEAT: Non Exercise Activity Thermogenesis

Lights Out Sleep: Stress, Sugar and Survival by TS Wiley


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Let’s Keep The Conversation Going…

How long have you been working out?  How has your view of fitness changed over the years?  I would love to hear all about it and I’m sure others would too. Comment below and share your story or visit me on Instagram which is currently my favourite way to connect.  You can also join our free online community to connect with Winnipeg fitness and wellness buffs just like you to ask questions, share wins and struggles and get lots of support from me and my team! I hope to see you there.

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