Aww Zuska, you can see, not only have you continued to do your creative workouts all these years but you have also continued to grow your mind and spirit. Its inspirational!

I just found you again after many many years and I haven't taken care of my health very well the last maybe 5 years. I haven't slept in like 3 and a half years after having two babies back to back who did not sleep well at all. I recently was rediagnosed with polycycstic ovarian syndrome and am trying to start from zero to get healthy and lose weight. I feel absolutely terrible and I do feel the lack of sleep I have had has made a huge impact. Luckily we finally have my 3yr old and 2 yr old sleeping as of a few months ago. However I feel still exhausted so many years waking up so many times a night I hope I can start my recovery process following your channel and zgym.

Nice presentation. You obviously know your stuff. Very refreshing when there are so many hacks on KZread, and elsewhere. Thankyou Zuzka

I’m so happy to find u back! I lost weight with Zuzka in my teenage yrs.

Brilliant talk, so many good reminders. You certainly did your homework! 🤔✨🙏

you put a lot of effort out on this video. God job! Thanks

Excellent work 🙏. Thank you for making the world a better place.

After watching this video twice, I watched it again for a third time to take notes. The content is concise and complete with helpful advice including what, why, and how for diet, fitness, and effective sleep recommendations. Supporting documentation in the description further demonstrates the completeness effort.

@ZuzkaLight

8 ай бұрын

Glad it was helpful!

@skydaddy2692

8 ай бұрын

nice stroy brah nip slip hip trust freq inni out ahahahh

Great video, lots of good advice. Very motivating. Thanks. 😊

Thank you for quality and well presented information

Great video with lots of good info. Thank you!!

Thanks for the tips! I'm on this! I am almost 70 and exercise with weights 3 times a week and try to walk every day!

Great work zuzka. Happy new year!!

I don't know where you got all the information for this video, but you are spot on. Great information, especially regarding HIT and mitochondria. You sleep info is great too. Additionally, avoiding bright overhead lighting before bedtime is essential for proper circadian function. 😀

Thank you Zuska! Glad I found you. What you’re saying makes so much sense. Never heard anyone say it like this, but I absolutely believe it based on my life experiences! God bless you Zuska! ✊❤️💪🏋️‍♀️🧘‍♀️

Congratulations on 1 million!🎉

Thank you for citin your source of information. Rare trait nowadays. ❤

Thanks, Zuzka, you’re the best. You manage to create perfect beautiful videos with a truly useful and easy to comprehend information.

Very good talk, but I have to say it gets waaaaaay more complicated when peri menopause and menopause hit. For me it has been a car crash, and I've been trainer for decades, so I was super fit. Over the years, when sleep went to hell and even light workouts resulted in overtraining symptoms and no diet or approach helped much...yeah. Everything you say here makes sense but none of it mattered.

@Lycashines

8 ай бұрын

Agreed 👍 I am in pre menopause and the symptoms are exactly what you described 😢 nothing makes me lose the extra 4kgs I gained after my HTR😢

@user-zu1jj3iz9i

8 ай бұрын

Hello!i have the same (((l sleep very bed after training(my job)...

@sharlenepage1572

8 ай бұрын

I went thru menopause. They went away by changing to 80% raw

@katashley1031

8 ай бұрын

​@@sharlenepage1572I was a raw foodist for a long time. It trashed my metabolism. I eat some fresh fruit and salads, that's ample.

@Miss06830

8 ай бұрын

Omg your scaring me 😅 😮

Went to do a workout after listening to this. Thank you :)

Well done! 👍 & Subscribed

Love you Zuska! Been following you since the beginning when you had home videos. You’re so amazing and inspiring! Thank you for sharing your knowledge and wisdom, everything you do and for being such a kind soul! ❤

@oliveb6318

8 ай бұрын

Same here. I started following her when she first started. I feel like it has been ages. It is worth it.

@tamashumi7961

8 ай бұрын

Have you though? To watch the early Zuzka content you'd need to search with her other pseudonym*, add triple X to the query and disable safe search ;) *) Can't type it in here because it's auto-censored (comment get deleted straight away)

@eboniclarke177

6 ай бұрын

Body rockers days

Thank you Zuzka! You nailed it 😊

Elsie from Schulenburg,Texas 😊 this is my 2nd. video I watched of you and I loved them both especially this one even though it was long I understood what you was saying and I enjoyed the video ❤

Zuzka is the best!

Great video 👍

Tons of good information.

I love the video and Zuzka light

Great info. That accent is priceless.

Just started regularly exercising for 2 weeks now and now I'm getting a regular sleep cycle, this was a very informative and motivational video, thank you 👍

8yrs. Later, and you haven't aged, your physique is still on point. " Zuzka Light!" Outstanding 👍 💪👏

Great information!! Going to improve my sleep schedule ..Where is your location that look really nice on the woods !🤗

Zuzka is a triple threat, Intelligent, beautiful and physically fit.

Really motivating video. Great knowledge and sound advice.

one of the best channels

Woah I was here sub 10k Almost a million Well done ! When I have bad sleep I try to not eat junk food and eat healthy alkaline food

Love you Zuzka 🥰🥰

Energy can not be created or destroyed...However, "Energy creates Energy!!!" ✌✌☯☯💫💫💕💕🙌🙌🖤🖤

Hint, hint...I hope you do another skin care video. Your last one was excellent and with all the new devices out there, I'd love to know how you may have changed these up in the past while. Happy new year.

@imaninocentperson4853

6 ай бұрын

merry new year

I haven't slept well in months 😭😭 I am listening :)

Wręczam piękny bukiecik dla Zuzki: 💐 👍

She has good things to say, but not all people have the luxury to do the fitness routine she does. Certainly some attention to fitness if motivated, but having to work, raise children and be concerned about making a living gets in the way of doing what she does. But, she is right ,in any event, about attention to health. She is a bright individual. :-) In retirement, none of us have any excuse for not being fulling into exercise other than those hit with health issues that make it hard to do. Bad things happen to good people.

@barbarabee2391

3 күн бұрын

Noone is required to do all that she does but it is possible to add a fitness routine even with children and having to work. We all do the things that are important to us. And all of us can find 10-15 minutes a day to do HIIT.

Please, you have to put Spanish subtitles on your videos! to be able to reach more people and follow you, because KZread does not have it available in all your videos. they are great!

Your the best motivator

Sleep is for the mind, food is for the body, exercise is for the spirit. The foods you eat are certainly part of the foundation. Food is for workers and building materials, sleep is for the work or construction/deconstruction, exercise is for direction/information/scimatics. Exercises and sleep will not help with energy issues that come from a disregulated microbiome. The body cannot "unlock" or "create" energy from food unless you have the proper bacteria to manufacture the proper enzymes to convert the calories to energy. Living food that is not cooked + digestive enzyme cultures will create an environment that is optimal for converting food into energy. Nutrient dense food like leafy greens and fruits are also very important. This is just a slight critique to an otherwise excellent video. Keep up the good work.

Nearly 1m subs !!!

High intensity exercise doesn’t always create better sleep. I have sleep apnea regardless of exercise. I had to research and discovered breathing exercises I do before sleeping. It helped tremendously. Getting quality air during sleep is the most important aspect of rejuvenation. I now wake up with steady energy and it stays throughout the day as well as night. Weight loss has occurred naturally, without changing daily health habits.

@katashley1031

8 ай бұрын

My husband had terrible snoring despite being fit and healthy. But he was eating a few things that always seemed to cause it. He found that breath of fire once daily for about 10 minutes helped tremendously. He also snores if he is way too exhausted when he goes to sleep, maybe due to staying up too late or having an unusually intense day.

@timbutton4990

8 ай бұрын

This is Brit English! OSA or Obstructive Sleep Apnoea is caused by a narrowing of the airways in the throat. It results in the airway closing during sleep and the sufferer stops breathing. As the brain experiences lower oxygen levels in the blood it releases an adrenaline rush this jerks the sleeper out of their sleep cycle, opens the airways and breathing commences. In severe cases breathing pauses can last for several minutes, the adrenaline release causes the sufferer to put on weight, which exacerbates the symptoms. The goto treatment here in the U.K post diagnosis is CPAP treatment. This is highly effective, in terms of both quality of life and cost of treatment. CPAP blows air down the patients throat via the nose, keeping the airway open. CPAP= CONTINUOUS POSTIVE AIRWAY PRESURE

@taoist32

8 ай бұрын

@@timbutton4990 My father uses one. I did not want to go that route if possible, even if insurance paid for it.

@katashley1031

8 ай бұрын

​@@timbutton4990you don't need a machine, lol. Try 10 minute sket day of breath of fire (ample videos on here teaching how) and it vanishes. Diet is also often a culprit. But BOF is free, offers myriad health benefits and energy, and will stop the snoring and sleep apnea.

@CTX50

2 ай бұрын

Are you doing Wim Hof breathing?

I love you, Zuzka ❤

Good talk sleep is a difficult one to get enough one because you can’t work harder to get good sleep so I’ve been going to bed the same time trying to get up the same time so my body would get used to it but still I’m not a good sleeper never have been

I would like to do more HIIT but i cant do Most of HIIT Workouts because my knees Huts with all the jumps and jumping squats etc

Hello Zuska I'm a recent mum and I'm trouble to find time for my self. Before the pregnance I used to do exercise. You can do a KZread session talking about that or recomend one off your videos to mums to help us recover the body shape and lose weight. Thanks

@elenastepanova6814

8 ай бұрын

90 % of succes is your food, make smth healthy like soep or salad always ready in advance for you in case you get hungry, with children you never know when you can eat and sometimes it's not the best choices )) I was walking really a lot with buggy, they didn't sleep otherwise, so people were asking me than if I go to the gym, because my legs were looking really fit. Now they are bigger and we moved to other place, so i drive a lot with the car, not in that shape anymore and have to look on youtube for some training sessions at home )) but yes, I also have to watch my food first.

Its the industrial sugar... not carbohidrates, only sugar.

Thank you for sharing your extensive knowledge! May I ask what is it that you were drinking in this video? Is that yerba mate? Xx

@ZuzkaLight

8 ай бұрын

Yes it is YM :)

@jenny4444js

8 ай бұрын

@@ZuzkaLight How long have you been drinking it and what effects have you noticed? Thank you! Xx

@katashley1031

8 ай бұрын

Yerba is nectar of the gods! No acid fest, as with coffee or other teas, no jitters, aids digestion, it's anti inflammatory, and while it feels mildly energising I can also have it at night and sleep. I'm usually so sensitive to caffeine, even one cup of coffee or other teas at breakfast means lighter sleep that night. But with Yerba mate, it's a whole different story. It also makes a fabulous substitute for asthma meds. It's been my favourite for about 25 years now.

@jenny4444js

8 ай бұрын

@@katashley1031 Thank you so much for your insights! I'll definitely look into it more! Xx

I was lifting weights 3 days a week and just couldn't sleep. Maybe just too much stress in my life. What made the biggest difference in the last 3 week is beet powder! Lots more energy. Lot more sleep. It's the real deal. Cheers!

Ella dice cosas lógicas. Primera vez que la veo en mi vida. Pero es buena en sus charlas y ni hablar de su lindo cuerpo. Ella es perfecta

I just can't get over her house... Looks amazing. Lucky girl ! 😊

@taoist32

8 ай бұрын

Looks like a green screen, although this is exactly how Tahoe looks.

@katashley1031

8 ай бұрын

She works hard, luck isn't much of a factor. 😊

@clownworld-honk410

8 ай бұрын

​@@katashley1031Absolutely! She deserves anything and everything good. I didn't mean lucky as you interpreted it. Thanks for replying

Are you drinking mate in a section of the video?

Key words: Can't wait to get more energy before beginning to work out.

low energy become similiar cell important most people nothing pack into your problem. be energy and stay to healthy.

Can you please address adrenal fatigue and working out? How to work out to heal from, manage and avoid adrenal fatigue? I have a lot of muscle mass and I build muscle easily and naturally. I tend to carry 20-30lb of extra fat now. I do keto-based eating with some carbs before my period, fasting when it feels natural. This combination is definitely carving away the fat, albeit slowly. My problem is I can easily overdo with my workouts and then I don't do anything for a week due to burnout. This can be with just 3-4 times a week with your average 45-60 minute strength training. I have been experimenting with doing just 20 minutes of compound movement strength training with shorter rests, 4 times a week and just walking for cardio. Somewhere I read that cortisol kicks in after 20 minutes of strength training. Thank you

@nephilimshammer9567

8 ай бұрын

De stress sleep sleep diet and sleep and workout

@andreac.1350

8 ай бұрын

@@nephilimshammer9567 Okay, I prioritize sleep, in bed before 10pm and sleep 8-10 hours. My diet is whole food keto most of the month. When I want carbs its non-grain, whole foods. I think this is more of a hormone issue that I need to figure out.

@madeleinegrayson8372

7 ай бұрын

​@@andreac.1350low carb and keto diets are a nightmare for hormone balancing, esp for women in our 40s and 50s. They suppress the thyroid and all hell breaks loose from there. I had to shift from a lower carb approach to get my weight gain, insomnia, hot flashes, etc under control. Lots of fiber and water too.

I am one of the whooping 10 of those who are trying to GAIN weight

@dreamingthelife

8 ай бұрын

me too, I've barely climbed/exercised in the last 3 months and I've lost 3kg, how you going atm?

@buffbatman2

4 ай бұрын

You need less volume and higher intensity. Train to complete muscle failure to grow

@yasminyuryeva5379

Ай бұрын

It took me a year of eating a bag of M&Ms every evening and a pandemic (lockdown) to finally gain weight. Wouldn’t recommend it but.. it worked for me 😅.

Zuzka, your body is like perfect woman's body. This motivates.

I’m 52, used to run about 30 -40 min 5 times a week …I slowed that down over the years but trying to start working out again ,, no matter what I do, a walk or run or weights, I get high cortisol after a few days, I retain fluid, can’t sleep , feel wired , and just feel bad ….I stop and try again a few weeks later and same thing ! I want to work out so bad , I have energy and boom after a week of it it hits me … any ideas of why or what I can do ?? Thanks so much

@DrLoNoel

8 ай бұрын

See a naturopathic or functional Medicine doctor (or work virtually). They can check your hormones and adrenals and treat you for what you need.

#GYMBOSS !

Zuzka great vid! Do you know if its better to do HIIT workouts in a fasted state?

@ZuzkaLight

8 ай бұрын

I think the most important thing is to just do them and stay consistent with it. These little extra adjustments can be approached as self-experiments.

@BWS952

8 ай бұрын

@@ZuzkaLight thanks for the reply Zuzka!

I have a smart light bulb which I can automate... it's the best way to wake up. It wakes you up very gently, and you kind of just come into consciousness. It's part of my sleep hygiene :)

@katashley1031

8 ай бұрын

That's awesome! I have a timer on my salt lamp, which has this lovely orange glow, and it's soothing to wake to that. Think of how jarring it is to our nerves to awaken with a sharp alarm sound, oy, lol. Did that for so long in my life as there weren't alternatives before. When I'm on a good rhythm with sleep, I wake naturally at 5am, like magic!

@snooby8156

8 ай бұрын

@@katashley1031 That's great :) After a good nights rest, I find myself waking up before any of my artificial interventions too haha

Yup!!! 100%! I used to work 7 days a week / 16 hour days for most of the year. The ONLY way I could survive was to eat extremely healthy (meat and veggies) and spend an hour a day working out. For me, 3 days karate, 3 days weights. I realized that I had to make my own energy and carbs would give me weird energy spikes. Sleep was not a problem.

@NamasteBunny

8 ай бұрын

Omg, working like this over a long period of time doesn't sound healthy. 😅 Why did you worked that much? And did you love your work? Just curious here! 😊

@Poisonedblade

8 ай бұрын

@@NamasteBunny It's not healthy! But I did love my job and I worked on 7 Games of the Year. Very few people ever get that opportunity. But now, I'd just like to take it easy. I don't ever want to live in the office again.

@NamasteBunny

8 ай бұрын

@@Poisonedblade Oh wow, I wasn't expecting that! 😳It makes me somehow happy for you, even if I don't know you. I guess, I just admire that someone gets the opportunity to work on such great projects and follow a passion! It's really something, some just people can dream of. I'm glad you could live that dream and are happy about the experience! 😊😊

@Poisonedblade

8 ай бұрын

@@NamasteBunny Thank you so much! I got to travel the world and create dragons, sky pirates, mutants, dragons, etc... It was so much fun; but at some point, you look at your life and realize there is NOTHING ELSE in it. I'm looking for more of a balance now. I've been funemployed for a year, but I'm so happy I can sleep in, hike, and I don't have crazy deadlines. In 2024, I hope to work again... but not 110+ hours/week. Happiness is a state of mind and your health is your wealth. Happy Thanksgiving!!!

Zuzca estas mateando! Genia total! 🇦🇷💙

I love the rings

What happens if I do a lot of exercises during the day? Not a big workout, but a lot of little ones. What the difference?

@ZuzkaLight

8 ай бұрын

In my opinion, it might be even better for overall health, especially if you do couple minutes of high intensity here and there. Because it's also not enough to do a high intensity workout and then sit around for the rest of the day.

@katashley1031

8 ай бұрын

​@@ZuzkaLightyes! So true! I find it's easier and more fun tk do bursts of plyometric exercises and get really anaerobic for a bit 3 or 4 times throughout the day. Feels amazing, too.

@misssunflower8731

8 ай бұрын

@@ZuzkaLight it is so cool 🤩 I am too lazy to exercise for a whole hour. But doing it in small parts doesn't scare me 😇 Thank you for your support! 💖

1.5 years actually did go down the drain. Imma try to go back to the gym everyday again tomorrow. And yes, I fucking hate it.

I love all this information. We live in a world where you and I get it but so many overweight people passing bad habits onto kids. Over population with unhealthy people will only congest hospitals and most of all nursing homes... THere will not be room for seniors in homes. It's a crisis we don't seem to consider very much until you get to old age.. The secret is to DO THR WORK before the golden years! I will share with many thank you

I am sold! I have hot flashes. And I am tired. I don't drink alcohol. I stopped drinking any alcohol about 7 years ago. Even one or two drinks made me feel terrible, so I stopped. I have a memory foam pad. I wake up hot.

How many hours do you sleep per night Zuzka?

@ZuzkaLight

8 ай бұрын

7.5-8

Where are the references to the 'latest research'?

@ZuzkaLight

8 ай бұрын

I added the references into the description.

Do you know what is the real solution Suzka? Is to have one or two people just like you living in every neighborhood for motivation and dedication to workout and keep moving. Problem is people eat so much junk and sit for prolonged periods on their couch.

@ZuzkaLight

8 ай бұрын

Here’s a solution: be the person for your neighborhood :)

@zabou1030

7 ай бұрын

​@@ZuzkaLightHow Brilliant!! ❤... and that that's why we love you Zuzka!!

Hi how much engey you wanna to see from me and why it's important ?

shapely arms, i like how do i get that

cries in medical school student life

I usually love listening to Zuzka talk, but something is off with her voice in this video... makes me feel stressed and anxious. Tried turning it down but ended up turning it off 😢

Is that a mate?

@ZuzkaLight

8 ай бұрын

yes :)

@katashley1031

8 ай бұрын

Nectar of the gods! 😊

What the best breakfast to eat?

@katashley1031

8 ай бұрын

For most people, protein and a little fat is ideal, keeps the blood sugar stable for hours.

@madeleinegrayson8372

7 ай бұрын

​@@katashley1031 I would add some carbs to that, from fresh fruit or whole grain toasted bread. That's just my personal favorite.

So excercise, eat right, sleep good.. Is the key..

@taoist32

8 ай бұрын

High intensity exercise, eating nutrient dense foods, and sleeping with as less stress as possible. Not to mention, proper breathing exercises to create better sleep. I have sleep apnea, so just sleeping doesn’t work. I had to find specific breathing exercises to ensure better sleep.

@katashley1031

8 ай бұрын

​@@taoist32if you haven't already, try doing breath of fire for at least 10 minute per day. Going to sleep early and not having any heavy meals too late all helped my husband but the BOF addition was a game changer.

@Texashogmeister

4 ай бұрын

@@taoist32 Thank you..

Not true about high intensity during/after menopause. And good luck getting good sleep during menopause

I fall asleep at 9, ish, wide awake 12, back asleep 3, up 5,30, have sleep app mask, work out 5 days walk dogs everyday

@katashley1031

8 ай бұрын

Waking after a few hours is often related to blood sugar issues. A small protein and fat based snack before bed might stop that.

❤

I like her accent

Hey, Zuzka. When is your next video?

ho my!, you drink mate?? :D

How old are you ?

@davidbrown4271

Ай бұрын

36

Even without sleeping much i lost a bunch of weight on the Carnivore Diet.

@katashley1031

8 ай бұрын

It comes right back the moment you reintroduce carbs. You're running on stress hormones and will eventually catabolize your lean muscle without sleep and all 3 macros.

Wasnt this lady use 2 b the bodyrock chick?

i can never sleep.. like 2hr to 3hrs per day. it not fair

@taoist32

8 ай бұрын

You might look into your hormone levels and bloodwork for vitamin/mineral deficiencies.

@katashley1031

8 ай бұрын

​@@taoist32yes, excellent suggestion.

@katashley1031

8 ай бұрын

As @taoist32 said, hormones are a likely culprit. What's your diet and sleeping schedule like? Stress levels and exercise?

@taoist32

8 ай бұрын

@@katashley1031 Thank you.

👍👍👍👍👍👍

Are you drinking mate?

Why do I have so much gas and all I usually drink is water 🥴

@katashley1031

8 ай бұрын

Gut microbiome issues.

Hello Ladies 🌹♥️

❤💚

Agree, but it is not just sleep and HIIT exercise. You cannot exercise your way out of a bad diet. If you eat crap, drink booze, lots of coffee and do little or no exercise you.are going to suffer. The best thing I ever did diet wise was to go low carb no sugar Keto diet eating much more protein eggs meat oily fish natural fats and doing intermittent fasting whilst doing more HIIT and less cardio exercise although still do some running. Cycling just makes me mega hungry and I lose muscle mass. 100% agree that getting enough quality sleep is key, but I say again you CANNOT exercise your way out of a bad diet.

@katashley1031

8 ай бұрын

Low carb is what massively amped up my insomnia and made peri menopause hell. That may work for some but it's not for everyone. I'm a trainer and I have some clients, mostly male, who find it efficacious, but I have plenty of others who had experiences like mine. Ditching booze and caffeine is a huge positive step, but sadly I see few who do it. I haven't had booze for over 15 years and limit caffeine to Yerba mate. You can't out exercise a bad diet but if you're totally sedentary you will never generate the energy you need just to do your minimal daily healing and upkeep. She's right. Focus on getting healthy, natural sleep, start moving your body and yes, eat a diet that nourishes your body.

@goathumper111

8 ай бұрын

​@@katashley1031So what diet do you recommend to lose weight post menopause?

How's about just not eating carbs?

@madeleinegrayson8372

7 ай бұрын

Carbs are actually crucial. If you want to thrive, all 3 macros have their place.

@robmik83

7 ай бұрын

@@madeleinegrayson8372 LOL ) doesn't seem to be working out very good for carb eaters.

@madeleinegrayson8372

7 ай бұрын

@@robmik83 sure it does. I've been a trainer for over 30 years, athletic training for pro athletes, mostly NHL. Not one eats low or no carb during the season. My civilian clients also do quite well eating a good balance of real food, which includes carbohydrates.

@robmik83

7 ай бұрын

@@madeleinegrayson8372 And I do pretty good eating no carbs at all.