“Man, I can’t tell you how happy I am with these changes… no more phone in bed, a dialed sleep setup, and the breathwork has been a game changer. I now wake up refreshed.”
Adam’s sleep was inconsistent, and he could feel it pulling down recovery, training output, and body composition. He joined Know Your Physio because he was not looking for generic protocols. He wanted a system that worked in real life which included a busy travel schedule, late nights, and high-pressure work weeks.
We started with baseline testing and objective feedback. On his initial DEXA, Adam was 180 lb at 23% body fat, with roughly 133 lb lean mass and ~40–42 lb fat mass. His visceral fat was low, which is a meaningful marker to keep low long term. That baseline gave us something concrete to build from, instead of chasing scale weight or guessing what was changing
Sleep was the first priority, but the fix was not one habit. Adam’s early data showed volatility, with recovery swinging from strong nights in the 80s and 90s down into the 50s. We tightened the inputs that reliably moved sleep quality: cleaning up his sleep environment, dialing his evening routine, using breathwork to downshift his nervous system, and adjusting dietary patterns so late meals and stimulants were not working against him. Removing the phone from the bed was part of that, and Adam took real pride in it: “I haven’t used my phone in bed once.” The bigger win was that the routine became consistent enough that he could trust his sleep again, and he began waking up feeling genuinely refreshed.
As sleep steadied, his body started moving with less friction. He reported feeling noticeably lighter and more athletic: “I’m like 172 right now… I feel way lighter. Pull-ups feel easier.” The scale trend continued. By mid-July, he said, “I’m like 170 now… probably 170 at this point.”. After 6 months, Adam’s BMI dropped to 16%.
His sleep data improved in the same direction. Sleep and recovery scores were now consistent in the 90s. More importantly, Adam went from waking up groggy and heavily reliant on caffeine to waking up feeling fully refreshed. Adam’s previous morning elixir of caffeine and nicotine is now replaced with some light movement and breathwork.
Medical Disclaimer: This case study is for informational and educational purposes only and does not constitute medical advice. Individual results vary based on numerous factors including genetics, adherence, starting point, and medical history. Always consult with a qualified physician or healthcare provider before making any decisions regarding your health, nutrition, training, or supplementation. The results presented reflect one individual’s outcome and should not be interpreted as typical or guaranteed results.
