Full Transcript Introduction to Sleep and Longevity 0:03 Why is sleep elusive for so many of us? 0:03 Why is sleep elusive for so many of us? How do we sleep well? And what are the 0:05 How do we sleep well? And what are the 0:05 How do we sleep well? And what are the consequences of our longevity if we 0:07 consequences of our longevity if we 0:07 consequences of our longevity if we don't? Welcome to the Longevity 0:09 don't? Welcome to the Longevity 0:09 don't? Welcome to the Longevity Protocol, the podcast about living 0:11 Protocol, the podcast about living 0:11 Protocol, the podcast about living longer and living better. From healthy 0:13 longer and living better. From healthy 0:13 longer and living better. From healthy habits to dynamic relationships with 0:16 habits to dynamic relationships with 0:16 habits to dynamic relationships with breakthrough science, we help you feel 0:18 breakthrough science, we help you feel 0:18 breakthrough science, we help you feel alive and live. This is your protocol 0:20 alive and live. This is your protocol 0:20 alive and live. This is your protocol for living the well-lived life. 0:24 for living the well-lived life. 0:24 for living the well-lived life. You look beautiful. I always feel like I 0:25 You look beautiful. I always feel like I 0:25 You look beautiful. I always feel like I have to start off with saying that. But 0:29 have to start off with saying that. But 0:29 have to start off with saying that. But you certainly look beautiful today. 0:31 you certainly look beautiful today. 0:31 you certainly look beautiful today. >> I think when you say that in part makes 0:34 >> I think when you say that in part makes 0:34 >> I think when you say that in part makes me nicer. 0:36 me nicer. 0:36 me nicer. >> When I say you look beautiful 0:37 >> When I say you look beautiful 0:37 >> When I say you look beautiful >> and then it makes you 0:39 >> and then it makes you 0:39 >> and then it makes you >> especially when we're talking about 0:40 >> especially when we're talking about 0:40 >> especially when we're talking about sleep deprivation. 0:42 sleep deprivation. 0:42 sleep deprivation. >> You look like you got some sleep. 0:45 >> You look like you got some sleep. 0:45 >> You look like you got some sleep. >> Uhhuh. 0:45 >> Uhhuh. 0:45 >> Uhhuh. >> Or is that you know a trick? 0:49 >> Or is that you know a trick? 0:49 >> Or is that you know a trick? >> I actually slept well last night. 0:52 >> I actually slept well last night. 0:52 >> I actually slept well last night. >> Okay. 0:52 >> Okay. 0:52 >> Okay. >> Is Yeah. All right. That doesn't always 0:55 >> Is Yeah. All right. That doesn't always 0:55 >> Is Yeah. All right. That doesn't always happen in our house. 0:56 happen in our house. 0:56 happen in our house. >> No. No. Well, especially for me, I'm not 0:58 >> No. No. Well, especially for me, I'm not 0:58 >> No. No. Well, especially for me, I'm not the best sleeper. So, that's why this 1:00 the best sleeper. So, that's why this 1:00 the best sleeper. So, that's why this topic is, I think, so important because 1:02 topic is, I think, so important because 1:02 topic is, I think, so important because I find a lot of people aren't good 1:04 I find a lot of people aren't good 1:04 I find a lot of people aren't good sleepers. 1:05 sleepers. 1:05 sleepers. >> No. A lot of patients say that to us, 1:07 >> No. A lot of patients say that to us, 1:07 >> No. A lot of patients say that to us, for sure. Um, and it can be quite 1:09 for sure. Um, and it can be quite 1:09 for sure. Um, and it can be quite chronic for people. 1:10 chronic for people. 1:10 chronic for people. >> Oh, for sure. Yeah. 1:12 >> Oh, for sure. Yeah. 1:12 >> Oh, for sure. Yeah. >> Here's what we're going to talk about
Why Sleep Quality Matters 1:13 >> Here's what we're going to talk about 1:13 >> Here's what we're going to talk about today. So, let's get into some of the 1:15 today. So, let's get into some of the 1:15 today. So, let's get into some of the hormonal physiology of sleep. We'll talk 1:17 hormonal physiology of sleep. We'll talk 1:17 hormonal physiology of sleep. We'll talk about sleep hygiene. I think that's one 1:19 about sleep hygiene. I think that's one 1:19 about sleep hygiene. I think that's one of the most useful things for any 1:21 of the most useful things for any 1:21 of the most useful things for any patient just even we've just said that 1:23 patient just even we've just said that 1:23 patient just even we've just said that word to patients for years sleep 1:25 word to patients for years sleep 1:25 word to patients for years sleep hygiene. What are some of the 1:26 hygiene. What are some of the 1:26 hygiene. What are some of the supplements? What are some of the 1:27 supplements? What are some of the 1:27 supplements? What are some of the peptides? We have to talk about peptides 1:29 peptides? We have to talk about peptides 1:29 peptides? We have to talk about peptides for sleep and whether or not they're 1:31 for sleep and whether or not they're 1:31 for sleep and whether or not they're actually 1:31 actually 1:31 actually >> is something for that. 1:33 >> is something for that. 1:33 >> is something for that. >> Um sleeping together versus sleeping 1:36 >> Um sleeping together versus sleeping 1:36 >> Um sleeping together versus sleeping apart. Uh this is something you and I 1:38 apart. Uh this is something you and I 1:38 apart. Uh this is something you and I have talked about for a couple of 1:40 have talked about for a couple of 1:40 have talked about for a couple of decades about this concept personally. 1:42 decades about this concept personally. 1:42 decades about this concept personally. Um should you have dogs in the bed, 1:45 Um should you have dogs in the bed, 1:45 Um should you have dogs in the bed, babies and co-sleeping? all these things 1:47 babies and co-sleeping? all these things 1:47 babies and co-sleeping? all these things that maybe disturb or maybe add to our 1:50 that maybe disturb or maybe add to our 1:50 that maybe disturb or maybe add to our sleep and how all of this of course ties 1:52 sleep and how all of this of course ties 1:52 sleep and how all of this of course ties into lifespan, health span and 1:54 into lifespan, health span and 1:54 into lifespan, health span and longevity. 1:55 longevity. 1:55 longevity. >> Mhm. 1:56 >> Mhm. 1:56 >> Mhm. >> Yeah. 1:57 >> Yeah. 1:57 >> Yeah. >> You know, um sleep is uh I've always 2:01 >> You know, um sleep is uh I've always 2:01 >> You know, um sleep is uh I've always tell patients they need energy to sleep 2:04 tell patients they need energy to sleep 2:04 tell patients they need energy to sleep because it's an active process. Um, a 2:07 because it's an active process. Um, a 2:07 because it's an active process. Um, a lot of times we're so exhausted that we 2:10 lot of times we're so exhausted that we 2:10 lot of times we're so exhausted that we actually don't have the metabolic 2:12 actually don't have the metabolic 2:12 actually don't have the metabolic ability to achieve REM, stay into REM, 2:15 ability to achieve REM, stay into REM, 2:15 ability to achieve REM, stay into REM, rapid eye movement, and really get what 2:18 rapid eye movement, and really get what 2:18 rapid eye movement, and really get what we're trying to get out of sleep, which 2:20 we're trying to get out of sleep, which 2:20 we're trying to get out of sleep, which is really a a detox type of process. And 2:23 is really a a detox type of process. And 2:23 is really a a detox type of process. And there's something called glimpmphatic 2:25 there's something called glimpmphatic 2:25 there's something called glimpmphatic clearance. Um, that's a interesting kind 2:27 clearance. Um, that's a interesting kind 2:27 clearance. Um, that's a interesting kind of term there. And it's it's a slowwave 2:29 of term there. And it's it's a slowwave 2:29 of term there. And it's it's a slowwave sleep process. And this is where people 2:31 sleep process. And this is where people 2:31 sleep process. And this is where people are starting to really kind of clear out 2:33 are starting to really kind of clear out 2:33 are starting to really kind of clear out their brains. Glimp is kind of it's 2:34 their brains. Glimp is kind of it's 2:34 their brains. Glimp is kind of it's referring to the brain. So you need to 2:38 referring to the brain. So you need to 2:38 referring to the brain. So you need to be able to get into sleep so your brain 2:39 be able to get into sleep so your brain 2:39 be able to get into sleep so your brain can actually start to detox from all of 2:42 can actually start to detox from all of 2:42 can actually start to detox from all of the metabolic processes that have 2:44 the metabolic processes that have 2:44 the metabolic processes that have happened throughout the day. And part of 2:46 happened throughout the day. And part of 2:46 happened throughout the day. And part of that is this beta amalloid and these tow 2:49 that is this beta amalloid and these tow 2:49 that is this beta amalloid and these tow proteins that we talk about when it 2:50 proteins that we talk about when it 2:50 proteins that we talk about when it comes to Alzheimer's disease, 2:52 comes to Alzheimer's disease, 2:52 comes to Alzheimer's disease, >> right? Yeah. 2:53 >> right? Yeah. 2:53 >> right? Yeah. >> So super important that way. Um I think 2:57 >> So super important that way. Um I think 2:57 >> So super important that way. Um I think also the concept of of making sure we're 3:01 also the concept of of making sure we're 3:01 also the concept of of making sure we're properly in sleep. It's it's about um 3:05 properly in sleep. It's it's about um 3:05 properly in sleep. It's it's about um this fragmentation. 3:07 this fragmentation. 3:07 this fragmentation. If sleep is broken up, and we'll we're 3:09 If sleep is broken up, and we'll we're 3:09 If sleep is broken up, and we'll we're gonna kind of talk about like disrupted. 3:11 gonna kind of talk about like disrupted. 3:11 gonna kind of talk about like disrupted. >> That's really what a lot of this comes 3:12 >> That's really what a lot of this comes 3:12 >> That's really what a lot of this comes down to, right? 3:13 down to, right? 3:13 down to, right? >> Um are you getting enough of a solid 3:15 >> Um are you getting enough of a solid 3:15 >> Um are you getting enough of a solid block of of sleep? Yeah. That's 3:18 block of of sleep? Yeah. That's 3:18 block of of sleep? Yeah. That's uninterrupted. And what are those things 3:19 uninterrupted. And what are those things 3:20 uninterrupted. And what are those things that might lead to that interruption 3:22 that might lead to that interruption 3:22 that might lead to that interruption throughout the sleep itself? Um 3:24 throughout the sleep itself? Um 3:24 throughout the sleep itself? Um >> you know, that could be from Well, we're 3:26 >> you know, that could be from Well, we're 3:26 >> you know, that could be from Well, we're going to certainly get into that, but 3:27 going to certainly get into that, but 3:27 going to certainly get into that, but what are some of the other things of the 3:28 what are some of the other things of the 3:28 what are some of the other things of the biology of sleep and why it's important? 3:30 biology of sleep and why it's important? 3:30 biology of sleep and why it's important? Cardiometabolic regulation. I'm sorry, 3:32 Cardiometabolic regulation. I'm sorry, 3:32 Cardiometabolic regulation. I'm sorry, just to pause on that for a minute. I 3:33 just to pause on that for a minute. I 3:33 just to pause on that for a minute. I really think that as people listen to 3:35 really think that as people listen to 3:35 really think that as people listen to this episode, they re they need to 3:37 this episode, they re they need to 3:37 this episode, they re they need to understand the importance of sleep as a 3:39 understand the importance of sleep as a 3:39 understand the importance of sleep as a reun rejuvenation process. You know, 3:42 reun rejuvenation process. You know, 3:42 reun rejuvenation process. You know, when you have like when the girls go to 3:44 when you have like when the girls go to 3:44 when you have like when the girls go to sleep and sometimes they wake up in the 3:45 sleep and sometimes they wake up in the 3:45 sleep and sometimes they wake up in the morning, we're like, "Wow, you literally 3:47 morning, we're like, "Wow, you literally 3:47 morning, we're like, "Wow, you literally look taller. Like, you literally look 3:48 look taller. Like, you literally look 3:48 look taller. Like, you literally look bigger today." And it's because they 3:51 bigger today." And it's because they 3:51 bigger today." And it's because they literally are repairing and growing in 3:53 literally are repairing and growing in 3:53 literally are repairing and growing in their sleep. Well, that doesn't just 3:54 their sleep. Well, that doesn't just 3:54 their sleep. Well, that doesn't just stop happening once we've gone through 3:56 stop happening once we've gone through 3:56 stop happening once we've gone through adolescence. that rejuvenation and that 3:59 adolescence. that rejuvenation and that 3:59 adolescence. that rejuvenation and that repair is happening while we sleep for 4:02 repair is happening while we sleep for 4:02 repair is happening while we sleep for adults as well. So when the quality not 4:04 adults as well. So when the quality not 4:04 adults as well. So when the quality not the quantity as you're pointing out when 4:06 the quantity as you're pointing out when 4:06 the quantity as you're pointing out when the quality of the sleep is low then 4:09 the quality of the sleep is low then 4:09 the quality of the sleep is low then that healing process doesn't really have 4:11 that healing process doesn't really have 4:11 that healing process doesn't really have an opportunity to take place. 4:14 an opportunity to take place. 4:14 an opportunity to take place. >> Yeah. And uh let's hope we can add in 4:18 >> Yeah. And uh let's hope we can add in 4:18 >> Yeah. And uh let's hope we can add in some information for people so they can 4:19 some information for people so they can 4:19 some information for people so they can help to get that that healing that 4:21 help to get that that healing that 4:21 help to get that that healing that they're they're they're wanting and 4:22 they're they're they're wanting and 4:22 they're they're they're wanting and needing. For sure. 4:23 needing. For sure. 4:23 needing. For sure. >> And this idea of the fragmentation. So 4:26 >> And this idea of the fragmentation. So 4:26 >> And this idea of the fragmentation. So just to tease out that point a little 4:28 just to tease out that point a little 4:28 just to tease out that point a little bit more, your point is like we've 4:30 bit more, your point is like we've 4:30 bit more, your point is like we've talked about so many things like this 4:31 talked about so many things like this 4:31 talked about so many things like this like we say it's quality not quantity. 4:33 like we say it's quality not quantity. 4:33 like we say it's quality not quantity. So your point is that a person may be 4:35 So your point is that a person may be 4:35 So your point is that a person may be getting a total of eight hours 4:36 getting a total of eight hours 4:36 getting a total of eight hours throughout the night but they had a lot 4:39 throughout the night but they had a lot 4:39 throughout the night but they had a lot of interruptions that brought them to 4:40 of interruptions that brought them to 4:40 of interruptions that brought them to full arousal. So full awake 4:42 full arousal. So full awake 4:42 full arousal. So full awake >> during that evening. So maybe they were 4:44 >> during that evening. So maybe they were 4:44 >> during that evening. So maybe they were actually in bed for 11 hours 4:45 actually in bed for 11 hours 4:46 actually in bed for 11 hours >> y 4:46 >> y 4:46 >> y >> but they got eight hours of total sleep. 4:48 >> but they got eight hours of total sleep. 4:48 >> but they got eight hours of total sleep. But that's not a regenerating eight 4:51 But that's not a regenerating eight 4:51 But that's not a regenerating eight hours because it was so disrupted. 4:53 hours because it was so disrupted. 4:53 hours because it was so disrupted. >> Yeah. 4:53 >> Yeah. 4:53 >> Yeah. >> Quality not quantity. And uh we need to 4:57 >> Quality not quantity. And uh we need to 4:57 >> Quality not quantity. And uh we need to prepare for sleep. We're going to talk 4:59 prepare for sleep. We're going to talk 4:59 prepare for sleep. We're going to talk about the preparation that's part of the 5:00 about the preparation that's part of the 5:00 about the preparation that's part of the hygiene, the things that are happening 5:02 hygiene, the things that are happening 5:02 hygiene, the things that are happening potentially in the middle of that 5:04 potentially in the middle of that 5:04 potentially in the middle of that >> time while you're there, the process of 5:06 >> time while you're there, the process of 5:06 >> time while you're there, the process of even getting up. 5:07 even getting up. 5:07 even getting up. >> So again, back to this longevity, uh the 5:10 >> So again, back to this longevity, uh the 5:10 >> So again, back to this longevity, uh the biology of sleep, what's going on. So we 5:11 biology of sleep, what's going on. So we 5:11 biology of sleep, what's going on. So we say lymphatic clearance cardtabolic 5:14 say lymphatic clearance cardtabolic 5:14 say lymphatic clearance cardtabolic regulation um is really important
Sleep Physiology and Brain Detox 5:16 regulation um is really important 5:16 regulation um is really important because I I don't think people realize 5:19 because I I don't think people realize 5:19 because I I don't think people realize that when sleep is is affected 5:22 that when sleep is is affected 5:22 that when sleep is is affected negatively that it is affecting our all 5:24 negatively that it is affecting our all 5:24 negatively that it is affecting our all cause mortality. It's definitely 5:26 cause mortality. It's definitely 5:26 cause mortality. It's definitely affecting uh blood pressure issues. So a 5:29 affecting uh blood pressure issues. So a 5:29 affecting uh blood pressure issues. So a lot of times blood pressure is actually 5:31 lot of times blood pressure is actually 5:31 lot of times blood pressure is actually just from insomnia and and having 5:33 just from insomnia and and having 5:33 just from insomnia and and having constant sleep interruption. Uh not to 5:36 constant sleep interruption. Uh not to 5:36 constant sleep interruption. Uh not to me the least of which is uh not the 5:38 me the least of which is uh not the 5:38 me the least of which is uh not the least of which is um obstructive um you 5:42 least of which is um obstructive um you 5:42 least of which is um obstructive um you know having issues with not being able 5:44 know having issues with not being able 5:44 know having issues with not being able to breathe in the middle of the night. 5:46 to breathe in the middle of the night. 5:46 to breathe in the middle of the night. >> Um sleep apnea is what I was trying to 5:48 >> Um sleep apnea is what I was trying to 5:48 >> Um sleep apnea is what I was trying to say. So but even beyond that even if it 5:50 say. So but even beyond that even if it 5:50 say. So but even beyond that even if it isn't sleep apnea the constant 5:52 isn't sleep apnea the constant 5:52 isn't sleep apnea the constant disruption is lead leading into an 5:54 disruption is lead leading into an 5:54 disruption is lead leading into an increased risk um for high blood 5:56 increased risk um for high blood 5:56 increased risk um for high blood pressure inflammatory markers. 5:58 pressure inflammatory markers. 5:58 pressure inflammatory markers. >> Yeah. Um, I wonder how many people out 6:00 >> Yeah. Um, I wonder how many people out 6:00 >> Yeah. Um, I wonder how many people out there know how often we recommend sleep 6:03 there know how often we recommend sleep 6:03 there know how often we recommend sleep study for patients like when there 6:04 study for patients like when there 6:04 study for patients like when there really is when you think of that like 6:06 really is when you think of that like 6:06 really is when you think of that like typical metabolic syndrome patient, the 6:07 typical metabolic syndrome patient, the 6:07 typical metabolic syndrome patient, the patient who's having problems with blood 6:09 patient who's having problems with blood 6:09 patient who's having problems with blood pressure, cholesterol, um, blood sugar 6:11 pressure, cholesterol, um, blood sugar 6:11 pressure, cholesterol, um, blood sugar management, overweight, crappy mood, 6:14 management, overweight, crappy mood, 6:14 management, overweight, crappy mood, etc. How often we find that even when we 6:17 etc. How often we find that even when we 6:17 etc. How often we find that even when we start replacing the hormones and get the 6:19 start replacing the hormones and get the 6:19 start replacing the hormones and get the nutrition in place sometimes we meet 6:21 nutrition in place sometimes we meet 6:21 nutrition in place sometimes we meet this like obstacle of cure obstacle to 6:24 this like obstacle of cure obstacle to 6:24 this like obstacle of cure obstacle to success in healing the patient or in the 6:26 success in healing the patient or in the 6:26 success in healing the patient or in the patient healing themselves because sleep 6:28 patient healing themselves because sleep 6:28 patient healing themselves because sleep is so impaired. So when you're talking 6:31 is so impaired. So when you're talking 6:31 is so impaired. So when you're talking about these things like cardiac health, 6:33 about these things like cardiac health, 6:33 about these things like cardiac health, literally we need people to say, "Okay, 6:36 literally we need people to say, "Okay, 6:36 literally we need people to say, "Okay, well let's do an analysis, a scientific, 6:38 well let's do an analysis, a scientific, 6:38 well let's do an analysis, a scientific, a real lab analysis of my sleep because 6:41 a real lab analysis of my sleep because 6:41 a real lab analysis of my sleep because that may be the thing that's holding up 6:43 that may be the thing that's holding up 6:43 that may be the thing that's holding up my repair." 6:44 my repair." 6:44 my repair." >> You know, and sleep study, you're right 6:46 >> You know, and sleep study, you're right 6:46 >> You know, and sleep study, you're right about that. And now it's, you know, so 6:48 about that. And now it's, you know, so 6:48 about that. And now it's, you know, so many patients are coming in already with 6:50 many patients are coming in already with 6:50 many patients are coming in already with a whoop or with a rings, you know, with 6:52 a whoop or with a rings, you know, with 6:52 a whoop or with a rings, you know, with some kind of such a wear wearable. Yeah. 6:55 some kind of such a wear wearable. Yeah. 6:55 some kind of such a wear wearable. Yeah. That's that's actually starting to 6:57 That's that's actually starting to 6:57 That's that's actually starting to define it for themselves. Um, so they'll 7:00 define it for themselves. Um, so they'll 7:00 define it for themselves. Um, so they'll show me the results right there on their 7:01 show me the results right there on their 7:01 show me the results right there on their phone very often. We can kind of see 7:03 phone very often. We can kind of see 7:03 phone very often. We can kind of see what's going on. 7:04 what's going on. 7:04 what's going on. >> That's that's even better than the sleep 7:06 >> That's that's even better than the sleep 7:06 >> That's that's even better than the sleep studies because I always think who the 7:07 studies because I always think who the 7:07 studies because I always think who the hell could like my mom had to do a sleep 7:08 hell could like my mom had to do a sleep 7:08 hell could like my mom had to do a sleep study last year and I'm like this is a 7:10 study last year and I'm like this is a 7:10 study last year and I'm like this is a woman who hasn't slept without my dad in 7:12 woman who hasn't slept without my dad in 7:12 woman who hasn't slept without my dad in what like 50 of her 70 years 7:15 what like 50 of her 70 years 7:15 what like 50 of her 70 years >> and then she's like all covered in 7:17 >> and then she's like all covered in 7:17 >> and then she's like all covered in stickers and bandages and she sends a 7:19 stickers and bandages and she sends a 7:20 stickers and bandages and she sends a picture and she's like I expect 7:21 picture and she's like I expect 7:21 picture and she's like I expect excellent sleep tonight. I was like yeah 7:23 excellent sleep tonight. I was like yeah 7:23 excellent sleep tonight. I was like yeah sure. Who the hell can sleep well during 7:25 sure. Who the hell can sleep well during 7:25 sure. Who the hell can sleep well during the sleep studies? It used to be the 7:26 the sleep studies? It used to be the 7:26 the sleep studies? It used to be the best thing that we had. But 7:27 best thing that we had. But 7:27 best thing that we had. But >> that was definitely taking her out of 7:29 >> that was definitely taking her out of 7:29 >> that was definitely taking her out of her habitat. 7:29 her habitat. 7:29 her habitat. >> It definitely was taking her out of her 7:31 >> It definitely was taking her out of her 7:31 >> It definitely was taking her out of her habitat. Yeah. All right. 7:32 habitat. Yeah. All right. 7:32 habitat. Yeah. All right. >> The third thing I wanted to mention that 7:34 >> The third thing I wanted to mention that 7:34 >> The third thing I wanted to mention that I think is probably one of the most 7:35 I think is probably one of the most 7:35 I think is probably one of the most exciting things regarding an 7:37 exciting things regarding an 7:37 exciting things regarding an understanding of what sleep is doing for 7:39 understanding of what sleep is doing for 7:39 understanding of what sleep is doing for longevity is if you have a shortened 7:43 longevity is if you have a shortened 7:43 longevity is if you have a shortened sleep duration, if it's if it's 7:45 sleep duration, if it's if it's 7:45 sleep duration, if it's if it's disrupted, if we're having these 7:46 disrupted, if we're having these 7:46 disrupted, if we're having these problems with um the the fragmentation 7:49 problems with um the the fragmentation 7:49 problems with um the the fragmentation we're talking about, it's actually 7:51 we're talking about, it's actually 7:51 we're talking about, it's actually affecting your telomeres. And the 7:53 affecting your telomeres. And the 7:53 affecting your telomeres. And the telomeirs are these little end caps that 7:55 telomeirs are these little end caps that 7:55 telomeirs are these little end caps that are on on your chromosomes. And as we 7:58 are on on your chromosomes. And as we 7:58 are on on your chromosomes. And as we age, as we continue to have uh turnover 8:01 age, as we continue to have uh turnover 8:01 age, as we continue to have uh turnover with our cells, the telomeirs get a 8:03 with our cells, the telomeirs get a 8:03 with our cells, the telomeirs get a little bit shorter. And then ultimately 8:04 little bit shorter. And then ultimately 8:04 little bit shorter. And then ultimately when they get too short, then the cell 8:06 when they get too short, then the cell 8:06 when they get too short, then the cell sort of breaks down and dies, right? So 8:09 sort of breaks down and dies, right? So 8:09 sort of breaks down and dies, right? So we want to keep our endcaps, these 8:10 we want to keep our endcaps, these 8:10 we want to keep our endcaps, these telomeres, as long as possible. And one, 8:13 telomeres, as long as possible. And one, 8:13 telomeres, as long as possible. And one, it's about prevention, but you can 8:14 it's about prevention, but you can 8:14 it's about prevention, but you can actually increase telomere length with 8:16 actually increase telomere length with 8:16 actually increase telomere length with many of the things that we wind up 8:17 many of the things that we wind up 8:17 many of the things that we wind up doing, just as a side note. But 8:19 doing, just as a side note. But 8:19 doing, just as a side note. But definitely when it comes to sleep, if 8:21 definitely when it comes to sleep, if 8:21 definitely when it comes to sleep, if you're getting bad sleep, your telomeirs 8:23 you're getting bad sleep, your telomeirs 8:23 you're getting bad sleep, your telomeirs are shortening. This is decreasing your 8:25 are shortening. This is decreasing your 8:25 are shortening. This is decreasing your lifespan. Um, so definitely quality 8:28 lifespan. Um, so definitely quality 8:28 lifespan. Um, so definitely quality sleep. Listen up. We've got some things 8:30 sleep. Listen up. We've got some things 8:30 sleep. Listen up. We've got some things >> and bad So literally bad sleep makes you 8:32 >> and bad So literally bad sleep makes you 8:32 >> and bad So literally bad sleep makes you older. 8:33 older. 8:33 older. >> Straight up. 8:34 >> Straight up. 8:34 >> Straight up. >> That ages you 8:34 >> That ages you 8:34 >> That ages you >> straight up. Yeah. Very linearly. 8:38 >> straight up. Yeah. Very linearly. 8:38 >> straight up. Yeah. Very linearly. >> Okay. So, of course, from a hormonal 8:40 >> Okay. So, of course, from a hormonal 8:40 >> Okay. So, of course, from a hormonal standpoint, we'd love to get into this 8:42 standpoint, we'd love to get into this 8:42 standpoint, we'd love to get into this and what the various hormones are that 8:45 and what the various hormones are that 8:45 and what the various hormones are that help us to sleep. Um you were kind of 8:48 help us to sleep. Um you were kind of 8:48 help us to sleep. Um you were kind of mentioning it there before with with the 8:50 mentioning it there before with with the 8:50 mentioning it there before with with the kids you know I mean they children have 8:53 kids you know I mean they children have 8:53 kids you know I mean they children have so much growth hormone 8:55 so much growth hormone 8:55 so much growth hormone >> um it has so much one that's why when 8:57 >> um it has so much one that's why when 8:57 >> um it has so much one that's why when you say go you sleep like a baby 8:58 you say go you sleep like a baby 8:58 you say go you sleep like a baby >> when you sleep like a baby it's because 9:00 >> when you sleep like a baby it's because 9:00 >> when you sleep like a baby it's because growth hormone is really really helping 9:02 growth hormone is really really helping 9:02 growth hormone is really really helping to induce some of the the the deepest 9:05 to induce some of the the the deepest 9:05 to induce some of the the the deepest most hypnotic type of sleep. Um so uh 9:08 most hypnotic type of sleep. Um so uh 9:08 most hypnotic type of sleep. Um so uh when we do give patients if they are 9:10 when we do give patients if they are 9:10 when we do give patients if they are deficient in growth hormone and this 9:11 deficient in growth hormone and this 9:11 deficient in growth hormone and this happens as as as we get older um that's 9:14 happens as as as we get older um that's 9:14 happens as as as we get older um that's one of the key things that you'll see 9:16 one of the key things that you'll see 9:16 one of the key things that you'll see improvement with growth hormone therapy
Hormones, Cortisol, and Melatonin 9:18 improvement with growth hormone therapy 9:18 improvement with growth hormone therapy um is helping with deep sleep. 9:20 um is helping with deep sleep. 9:20 um is helping with deep sleep. >> So for sure as we get older certainly 9:23 >> So for sure as we get older certainly 9:23 >> So for sure as we get older certainly over the age of 40 very much over the 9:25 over the age of 40 very much over the 9:25 over the age of 40 very much over the age of 50 our growth hormone starts to 9:27 age of 50 our growth hormone starts to 9:27 age of 50 our growth hormone starts to go down and this is affecting our 9:29 go down and this is affecting our 9:29 go down and this is affecting our ability to achieve deeper sleep and have 9:31 ability to achieve deeper sleep and have 9:31 ability to achieve deeper sleep and have less um disturbances. 9:33 less um disturbances. 9:33 less um disturbances. >> And this is something that we can test. 9:35 >> And this is something that we can test. 9:35 >> And this is something that we can test. I mean we can test or at least 9:37 I mean we can test or at least 9:37 I mean we can test or at least indirectly measure excuse me through all 9:41 indirectly measure excuse me through all 9:41 indirectly measure excuse me through all of our metabolic markers that we test at 9:43 of our metabolic markers that we test at 9:43 of our metabolic markers that we test at the office like we help people 9:44 the office like we help people 9:44 the office like we help people understand what is their level of growth 9:46 understand what is their level of growth 9:46 understand what is their level of growth hormone and what is their level of 9:48 hormone and what is their level of 9:48 hormone and what is their level of growth hormone release because that is 9:49 growth hormone release because that is 9:50 growth hormone release because that is part of the issue. The issue is even if 9:51 part of the issue. The issue is even if 9:52 part of the issue. The issue is even if your body is making X amount, are you 9:54 your body is making X amount, are you 9:54 your body is making X amount, are you releasing it for the purposes of use? 9:56 releasing it for the purposes of use? 9:56 releasing it for the purposes of use? And this is another place and I don't 9:58 And this is another place and I don't 9:58 And this is another place and I don't think we have it in our notes, but this 9:59 think we have it in our notes, but this 9:59 think we have it in our notes, but this is another place where peptides are very 10:01 is another place where peptides are very 10:01 is another place where peptides are very useful um because we really can help 10:04 useful um because we really can help 10:04 useful um because we really can help stimulate and stimulate growth hormone 10:06 stimulate and stimulate growth hormone 10:06 stimulate and stimulate growth hormone within the body for the purposes of 10:08 within the body for the purposes of 10:08 within the body for the purposes of repair. 10:09 repair. 10:10 repair. >> Yeah. I mean, since you just said that 10:11 >> Yeah. I mean, since you just said that 10:11 >> Yeah. I mean, since you just said that about peptides, you open the can of 10:12 about peptides, you open the can of 10:12 about peptides, you open the can of worms right now about that. But yes, 10:14 worms right now about that. But yes, 10:14 worms right now about that. But yes, there down in the notes, we've got I've 10:16 there down in the notes, we've got I've 10:16 there down in the notes, we've got I've got one that I want to talk about. Okay. 10:18 got one that I want to talk about. Okay. 10:18 got one that I want to talk about. Okay. But since because I want to talk about 10:19 But since because I want to talk about 10:19 But since because I want to talk about that one because it doesn't work. Uh 10:22 that one because it doesn't work. Uh 10:22 that one because it doesn't work. Uh semi-spoiler alert, but you don't know 10:23 semi-spoiler alert, but you don't know 10:23 semi-spoiler alert, but you don't know which one it is. So stay tuned to see 10:25 which one it is. So stay tuned to see 10:25 which one it is. So stay tuned to see which peptide everybody's talking about 10:26 which peptide everybody's talking about 10:26 which peptide everybody's talking about that doesn't freaking work. Uh but uh 10:29 that doesn't freaking work. Uh but uh 10:29 that doesn't freaking work. Uh but uh anyway, uh the ones that do are the ones 10:31 anyway, uh the ones that do are the ones 10:31 anyway, uh the ones that do are the ones that help to the peptides that tell your 10:34 that help to the peptides that tell your 10:34 that help to the peptides that tell your pituitary to secrete and release the 10:36 pituitary to secrete and release the 10:36 pituitary to secrete and release the growth hormone that's already in the 10:37 growth hormone that's already in the 10:37 growth hormone that's already in the pituitary. Um so for sure, so there's 10:40 pituitary. Um so for sure, so there's 10:40 pituitary. Um so for sure, so there's things where we can give you straight up 10:41 things where we can give you straight up 10:41 things where we can give you straight up growth hormone or we can give you 10:42 growth hormone or we can give you 10:42 growth hormone or we can give you peptides to help your body secrete more 10:44 peptides to help your body secrete more 10:44 peptides to help your body secrete more of that growth hormone. Certainly 10:46 of that growth hormone. Certainly 10:46 of that growth hormone. Certainly testosterone, you know, without question 10:48 testosterone, you know, without question 10:48 testosterone, you know, without question this is helping um because testosterone 10:52 this is helping um because testosterone 10:52 this is helping um because testosterone is also stimulating growth hormone 10:53 is also stimulating growth hormone 10:53 is also stimulating growth hormone production by the way, but in and of 10:55 production by the way, but in and of 10:55 production by the way, but in and of itself for both men and women, 10:56 itself for both men and women, 10:56 itself for both men and women, testosterone is helping um with 10:58 testosterone is helping um with 10:58 testosterone is helping um with improving uh overall sleep. 11:01 improving uh overall sleep. 11:01 improving uh overall sleep. >> But the big one, I know this is one of 11:03 >> But the big one, I know this is one of 11:03 >> But the big one, I know this is one of your favorites uh to talk about is 11:04 your favorites uh to talk about is 11:04 your favorites uh to talk about is certainly cortisol. um you know the 11:07 certainly cortisol. um you know the 11:07 certainly cortisol. um you know the stress hormone it so much plays in a 11:10 stress hormone it so much plays in a 11:10 stress hormone it so much plays in a role in sleep disturbances and we've 11:12 role in sleep disturbances and we've 11:12 role in sleep disturbances and we've definitely when we've measured people's 11:14 definitely when we've measured people's 11:14 definitely when we've measured people's cortisol levels uh throughout the day 11:17 cortisol levels uh throughout the day 11:17 cortisol levels uh throughout the day and into the evening which we can do 11:18 and into the evening which we can do 11:18 and into the evening which we can do with a salivary test you kind of often 11:21 with a salivary test you kind of often 11:21 with a salivary test you kind of often see why they're having issues with their 11:23 see why they're having issues with their 11:23 see why they're having issues with their sleep 11:23 sleep 11:23 sleep >> uh because the cortisol levels high at 11:25 >> uh because the cortisol levels high at 11:25 >> uh because the cortisol levels high at night when it should be low at night. 11:27 night when it should be low at night. 11:27 night when it should be low at night. Well, it's interesting that you're 11:29 Well, it's interesting that you're 11:29 Well, it's interesting that you're saying that um you had started the 11:32 saying that um you had started the 11:32 saying that um you had started the session, you know, the talk by talking 11:34 session, you know, the talk by talking 11:34 session, you know, the talk by talking about this idea that it's an active 11:35 about this idea that it's an active 11:35 about this idea that it's an active process and that a person needs to be 11:37 process and that a person needs to be 11:37 process and that a person needs to be energized enough to get good sleep. Yes, 11:39 energized enough to get good sleep. Yes, 11:40 energized enough to get good sleep. Yes, it is true that typically elevated 11:42 it is true that typically elevated 11:42 it is true that typically elevated cortisol in the evening causes 11:43 cortisol in the evening causes 11:44 cortisol in the evening causes disruption in sleep. But it is also true 11:46 disruption in sleep. But it is also true 11:46 disruption in sleep. But it is also true that a person who's had so much chronic 11:48 that a person who's had so much chronic 11:48 that a person who's had so much chronic stress, physical, physiologic, 11:50 stress, physical, physiologic, 11:50 stress, physical, physiologic, emotional, whatever, that sometimes 11:52 emotional, whatever, that sometimes 11:52 emotional, whatever, that sometimes they're just underproducing cortisol 11:55 they're just underproducing cortisol 11:55 they're just underproducing cortisol across the board. And those people will 11:57 across the board. And those people will 11:57 across the board. And those people will also have a hard time 11:59 also have a hard time 11:59 also have a hard time >> sleeping. So you can have either too 12:01 >> sleeping. So you can have either too 12:01 >> sleeping. So you can have either too much cortisol at night which is an 12:03 much cortisol at night which is an 12:03 much cortisol at night which is an inverted an inappropriate cortisol 12:05 inverted an inappropriate cortisol 12:05 inverted an inappropriate cortisol release or you can have such low 12:07 release or you can have such low 12:07 release or you can have such low cortisol throughout the day that you're 12:08 cortisol throughout the day that you're 12:08 cortisol throughout the day that you're just too unwell to even rest well. So 12:13 just too unwell to even rest well. So 12:13 just too unwell to even rest well. So again this is part of the reason why we 12:15 again this is part of the reason why we 12:15 again this is part of the reason why we like to test. I think I've always been a 12:17 like to test. I think I've always been a 12:17 like to test. I think I've always been a big champion for testing cortisol and 12:19 big champion for testing cortisol and 12:19 big champion for testing cortisol and getting a sense of that circadian rhythm 12:21 getting a sense of that circadian rhythm 12:21 getting a sense of that circadian rhythm because I don't think guessing on what 12:23 because I don't think guessing on what 12:23 because I don't think guessing on what your cortisol is doing is is a very um 12:26 your cortisol is doing is is a very um 12:26 your cortisol is doing is is a very um you know it's a very effective treatment 12:29 you know it's a very effective treatment 12:29 you know it's a very effective treatment approach. 12:29 approach. 12:29 approach. >> Yeah. And you know people say well you 12:31 >> Yeah. And you know people say well you 12:31 >> Yeah. And you know people say well you know I'm I'm taking a supplement or an 12:33 know I'm I'm taking a supplement or an 12:33 know I'm I'm taking a supplement or an herb or something related to cortisol 12:35 herb or something related to cortisol 12:35 herb or something related to cortisol and there they could be maybe making it 12:38 and there they could be maybe making it 12:38 and there they could be maybe making it better. They could maybe be making it 12:39 better. They could maybe be making it 12:39 better. They could maybe be making it worse. 12:40 worse. 12:40 worse. >> Um I really do think it is important to 12:42 >> Um I really do think it is important to 12:42 >> Um I really do think it is important to test 12:43 test 12:43 test >> fully agree with that. Melatonin. 12:46 >> fully agree with that. Melatonin. 12:46 >> fully agree with that. Melatonin. Uh this is that sleep hormone that 12:48 Uh this is that sleep hormone that 12:48 Uh this is that sleep hormone that everybody talks about. You know what's 12:50 everybody talks about. You know what's 12:50 everybody talks about. You know what's interesting about this and reminded 12:52 interesting about this and reminded 12:52 interesting about this and reminded myself when I was uh putting some of 12:54 myself when I was uh putting some of 12:54 myself when I was uh putting some of this together, it is a mitochondrial 12:56 this together, it is a mitochondrial 12:56 this together, it is a mitochondrial antioxidant. And what's important about 12:58 antioxidant. And what's important about 12:58 antioxidant. And what's important about that because that was one of the 12:59 that because that was one of the 13:00 that because that was one of the treatments uh I was remembering for uh 13:02 treatments uh I was remembering for uh 13:02 treatments uh I was remembering for uh COVID that melatonin was part of the 13:04 COVID that melatonin was part of the 13:04 COVID that melatonin was part of the treatments for that 13:06 treatments for that 13:06 treatments for that >> um and what it's doing to our 13:07 >> um and what it's doing to our 13:07 >> um and what it's doing to our mitochondria and and improving things. 13:09 mitochondria and and improving things. 13:09 mitochondria and and improving things. It's just a powerful potent antioxidant. 13:11 It's just a powerful potent antioxidant. 13:11 It's just a powerful potent antioxidant. It's not just the sleep hormone, but it 13:14 It's not just the sleep hormone, but it 13:14 It's not just the sleep hormone, but it goes back to that idea of how when we're 13:16 goes back to that idea of how when we're 13:16 goes back to that idea of how when we're sleeping, we're actually kind of 13:17 sleeping, we're actually kind of 13:18 sleeping, we're actually kind of cleaning things up. And part of that is 13:19 cleaning things up. And part of that is 13:19 cleaning things up. And part of that is to have plenty of antioxidant power in 13:22 to have plenty of antioxidant power in 13:22 to have plenty of antioxidant power in order to properly clean up the brain and 13:24 order to properly clean up the brain and 13:24 order to properly clean up the brain and kind of get ourselves repaired and ready 13:26 kind of get ourselves repaired and ready 13:26 kind of get ourselves repaired and ready to go. 13:27 to go. 13:27 to go. >> And I will say just in general about 13:29 >> And I will say just in general about 13:29 >> And I will say just in general about melatonin, you know, is it the miracle 13:32 melatonin, you know, is it the miracle 13:32 melatonin, you know, is it the miracle hormone that also not necessarily. It's 13:34 hormone that also not necessarily. It's 13:34 hormone that also not necessarily. It's very variant on how it affects people. 13:37 very variant on how it affects people. 13:37 very variant on how it affects people. The dosing uh is very very variant. 13:40 The dosing uh is very very variant. 13:40 The dosing uh is very very variant. >> Yeah. um where sometimes it really does 13:43 >> Yeah. um where sometimes it really does 13:43 >> Yeah. um where sometimes it really does need to be super small amounts like half 13:45 need to be super small amounts like half 13:45 need to be super small amounts like half of a milligram, one milligram, uh maybe 13:48 of a milligram, one milligram, uh maybe 13:48 of a milligram, one milligram, uh maybe upwards of three. If you go much above 13:51 upwards of three. If you go much above 13:51 upwards of three. If you go much above that, it has diminishing return. 13:53 that, it has diminishing return. 13:53 that, it has diminishing return. >> However, there's also studies using it 13:56 >> However, there's also studies using it 13:56 >> However, there's also studies using it particularly as a a powerful antioxidant 13:58 particularly as a a powerful antioxidant 13:58 particularly as a a powerful antioxidant where they're using 30 10 Yeah. like 14:01 where they're using 30 10 Yeah. like 14:01 where they're using 30 10 Yeah. like huge doses. Um so it really like 14:04 huge doses. Um so it really like 14:04 huge doses. Um so it really like anything else, you kind of have to play
Caffeine, Blood Sugar, and Sleep Hygiene 14:06 anything else, you kind of have to play 14:06 anything else, you kind of have to play with it uh to be able to figure out how 14:07 with it uh to be able to figure out how 14:08 with it uh to be able to figure out how it affects you personally. For some 14:09 it affects you personally. For some 14:09 it affects you personally. For some people it's great. For other people it 14:11 people it's great. For other people it 14:11 people it's great. For other people it doesn't really seem to touch it. 14:13 doesn't really seem to touch it. 14:13 doesn't really seem to touch it. >> I think there's two things about 14:14 >> I think there's two things about 14:14 >> I think there's two things about melatonin that the research supports but 14:16 melatonin that the research supports but 14:16 melatonin that the research supports but that I've noticed anecdotally in 14:17 that I've noticed anecdotally in 14:17 that I've noticed anecdotally in practice. 14:18 practice. 14:18 practice. >> The first one is that melatonin can 14:20 >> The first one is that melatonin can 14:20 >> The first one is that melatonin can often result in um vivid dreams that can 14:24 often result in um vivid dreams that can 14:24 often result in um vivid dreams that can be obnoxious. It can be quite disturbing 14:27 be obnoxious. It can be quite disturbing 14:27 be obnoxious. It can be quite disturbing to the sleep. So that might help you 14:29 to the sleep. So that might help you 14:30 to the sleep. So that might help you think, oh, I'm not a good candidate for 14:31 think, oh, I'm not a good candidate for 14:31 think, oh, I'm not a good candidate for the melatonin. 14:32 the melatonin. 14:32 the melatonin. >> But the second thing would be let's say 14:34 >> But the second thing would be let's say 14:34 >> But the second thing would be let's say you've used melatonin in the past and it 14:36 you've used melatonin in the past and it 14:36 you've used melatonin in the past and it hasn't worked for you. It doesn't mean 14:37 hasn't worked for you. It doesn't mean 14:38 hasn't worked for you. It doesn't mean that melatonin doesn't work for you. 14:40 that melatonin doesn't work for you. 14:40 that melatonin doesn't work for you. Melatonin definitely works in a person 14:43 Melatonin definitely works in a person 14:43 Melatonin definitely works in a person who is deficient in melatonin. So, if 14:46 who is deficient in melatonin. So, if 14:46 who is deficient in melatonin. So, if you're in a low productive state or 14:48 you're in a low productive state or 14:48 you're in a low productive state or you're having suppression of your 14:49 you're having suppression of your 14:49 you're having suppression of your melatonin production, then you're a 14:51 melatonin production, then you're a 14:51 melatonin production, then you're a really good candidate for experimenting 14:53 really good candidate for experimenting 14:53 really good candidate for experimenting with the melatonin. You don't need to 14:54 with the melatonin. You don't need to 14:54 with the melatonin. You don't need to test this. This is very simple. Just 14:56 test this. This is very simple. Just 14:56 test this. This is very simple. Just take it and see if it helps. And if it 14:58 take it and see if it helps. And if it 14:58 take it and see if it helps. And if it helps, it will probably keep helping up 15:01 helps, it will probably keep helping up 15:01 helps, it will probably keep helping up to a point because again, once your 15:02 to a point because again, once your 15:02 to a point because again, once your melatonin levels are satiated, then 15:05 melatonin levels are satiated, then 15:05 melatonin levels are satiated, then supplementation won't give you that 15:06 supplementation won't give you that 15:06 supplementation won't give you that miracle effect. 15:08 miracle effect. 15:08 miracle effect. >> I like when you say satiate. 15:10 >> I like when you say satiate. 15:10 >> I like when you say satiate. >> Yeah. um 15:13 >> Yeah. um 15:13 >> Yeah. um insulin, leptin, ghrelin. Uh you know, 15:16 insulin, leptin, ghrelin. Uh you know, 15:16 insulin, leptin, ghrelin. Uh you know, we often 15:18 we often 15:18 we often this this idea again back to high blood 15:21 this this idea again back to high blood 15:21 this this idea again back to high blood pressure also sleep restriction and and 15:23 pressure also sleep restriction and and 15:23 pressure also sleep restriction and and having that disturbance can actually 15:24 having that disturbance can actually 15:24 having that disturbance can actually cause problems with um leading into an 15:27 cause problems with um leading into an 15:27 cause problems with um leading into an increased risk of diabetes. 15:29 increased risk of diabetes. 15:29 increased risk of diabetes. >> So, 15:31 >> So, 15:31 >> So, excuse me. This is definitely an issue 15:34 excuse me. This is definitely an issue 15:34 excuse me. This is definitely an issue as well. 15:34 as well. 15:34 as well. >> And this ties right back into the 15:36 >> And this ties right back into the 15:36 >> And this ties right back into the cortisol, cortisol and insulin, the 15:38 cortisol, cortisol and insulin, the 15:38 cortisol, cortisol and insulin, the relationship there. um you know not 15:41 relationship there. um you know not 15:41 relationship there. um you know not enough food will disrupt the person's 15:43 enough food will disrupt the person's 15:43 enough food will disrupt the person's sleep. Well, we can talk about that in 15:44 sleep. Well, we can talk about that in 15:44 sleep. Well, we can talk about that in the sleep hygiene section, but very 15:46 the sleep hygiene section, but very 15:46 the sleep hygiene section, but very important. 15:47 important. 15:47 important. >> So, sleep hygiene um once we get the 15:51 >> So, sleep hygiene um once we get the 15:51 >> So, sleep hygiene um once we get the proper preparation, let's say for sleep, 15:54 proper preparation, let's say for sleep, 15:54 proper preparation, let's say for sleep, we're doing all the various things we 15:55 we're doing all the various things we 15:55 we're doing all the various things we should do prior to that. All that sleep 15:59 should do prior to that. All that sleep 15:59 should do prior to that. All that sleep hygiene is going to help um ultimately 16:01 hygiene is going to help um ultimately 16:01 hygiene is going to help um ultimately with all kinds of things in the body. 16:02 with all kinds of things in the body. 16:02 with all kinds of things in the body. Melatonin secretion, we've talked about 16:04 Melatonin secretion, we've talked about 16:04 Melatonin secretion, we've talked about that. that proper cortisol rhythm, which 16:06 that. that proper cortisol rhythm, which 16:06 that. that proper cortisol rhythm, which means you want your cortisol high in the 16:08 means you want your cortisol high in the 16:08 means you want your cortisol high in the morning and you want it low at night. 16:10 morning and you want it low at night. 16:10 morning and you want it low at night. >> Core body temperature huge and that's 16:12 >> Core body temperature huge and that's 16:12 >> Core body temperature huge and that's certainly something very important in 16:14 certainly something very important in 16:14 certainly something very important in our house as well in terms of uh sharing 16:16 our house as well in terms of uh sharing 16:16 our house as well in terms of uh sharing a bed in a room. 16:18 a bed in a room. 16:18 a bed in a room. >> I'm always cold. 16:19 >> I'm always cold. 16:19 >> I'm always cold. >> Yes. And I'm hot. 16:21 >> Yes. And I'm hot. 16:21 >> Yes. And I'm hot. >> Usually hot. Yeah. 16:22 >> Usually hot. Yeah. 16:22 >> Usually hot. Yeah. >> Especially I think this is a good time 16:23 >> Especially I think this is a good time 16:23 >> Especially I think this is a good time to mention summer John. I don't know the 16:25 to mention summer John. I don't know the 16:25 to mention summer John. I don't know the people out there want to know. Literally 16:28 people out there want to know. Literally 16:28 people out there want to know. Literally John when it starts getting too hot out 16:29 John when it starts getting too hot out 16:29 John when it starts getting too hot out I always say I'm like oh it's summer 16:31 I always say I'm like oh it's summer 16:31 I always say I'm like oh it's summer John. He doesn't want to be touched. He 16:33 John. He doesn't want to be touched. He 16:33 John. He doesn't want to be touched. He does. I mean like you need absolute 16:36 does. I mean like you need absolute 16:36 does. I mean like you need absolute coldness and apparently my feet don't 16:38 coldness and apparently my feet don't 16:38 coldness and apparently my feet don't count as like an aid. 16:40 count as like an aid. 16:40 count as like an aid. >> Well, usually your feet are really cold 16:42 >> Well, usually your feet are really cold 16:42 >> Well, usually your feet are really cold in the winter, but they do not they're 16:44 in the winter, but they do not they're 16:44 in the winter, but they do not they're not quite as like crazy cold in the 16:46 not quite as like crazy cold in the 16:46 not quite as like crazy cold in the summer and then any even your feet on 16:49 summer and then any even your feet on 16:49 summer and then any even your feet on anything, 16:49 anything, 16:49 anything, >> right? So, it's very sad for me for my 16:51 >> right? So, it's very sad for me for my 16:51 >> right? So, it's very sad for me for my sleep when summer John comes around 16:52 sleep when summer John comes around 16:52 sleep when summer John comes around because 16:54 because 16:54 because >> why? 16:55 >> why? 16:55 >> why? >> Yeah. Well, we're going to we're going 16:56 >> Yeah. Well, we're going to we're going 16:56 >> Yeah. Well, we're going to we're going to try to fix that this year. We'll talk 16:58 to try to fix that this year. We'll talk 16:58 to try to fix that this year. We'll talk about that, too. Adenosine accumulation. 17:00 about that, too. Adenosine accumulation. 17:00 about that, too. Adenosine accumulation. I I think what's important about this, 17:02 I I think what's important about this, 17:02 I I think what's important about this, maybe some of you have heard about 17:04 maybe some of you have heard about 17:04 maybe some of you have heard about adenosine accumulation, maybe you 17:05 adenosine accumulation, maybe you 17:05 adenosine accumulation, maybe you haven't, but one of the things that 17:07 haven't, but one of the things that 17:07 haven't, but one of the things that adenosine is doing is continually make 17:09 adenosine is doing is continually make 17:09 adenosine is doing is continually make us sleepy. 17:11 us sleepy. 17:11 us sleepy. And when you drink coffee, coffee is 17:14 And when you drink coffee, coffee is 17:14 And when you drink coffee, coffee is actually blocking adenosine. 17:17 actually blocking adenosine. 17:17 actually blocking adenosine. It doesn't mean the adenosine is not 17:19 It doesn't mean the adenosine is not 17:19 It doesn't mean the adenosine is not there. It's just caffeine will block 17:22 there. It's just caffeine will block 17:22 there. It's just caffeine will block that 17:23 that 17:23 that >> uh effect of the adenosine that's 17:25 >> uh effect of the adenosine that's 17:25 >> uh effect of the adenosine that's continuing to remind us that no actually 17:27 continuing to remind us that no actually 17:27 continuing to remind us that no actually you are tired. Um so that's where maybe 17:30 you are tired. Um so that's where maybe 17:30 you are tired. Um so that's where maybe coffee only or caffeine will only go so 17:32 coffee only or caffeine will only go so 17:32 coffee only or caffeine will only go so far but we got to get rid of that 17:33 far but we got to get rid of that 17:33 far but we got to get rid of that adenosine and that's just through the uh 17:36 adenosine and that's just through the uh 17:36 adenosine and that's just through the uh proper clearance um through good uh 17:38 proper clearance um through good uh 17:38 proper clearance um through good uh sleep. Okay. So circadian uh anchoring 17:43 sleep. Okay. So circadian uh anchoring 17:43 sleep. Okay. So circadian uh anchoring we got to make sure that the the brain 17:45 we got to make sure that the the brain 17:45 we got to make sure that the the brain is properly anchored and ready for 17:48 is properly anchored and ready for 17:48 is properly anchored and ready for sleep. So what does that mean? 17:49 sleep. So what does that mean? 17:49 sleep. So what does that mean? >> Got to wake up at the same time daily uh 17:51 >> Got to wake up at the same time daily uh 17:51 >> Got to wake up at the same time daily uh even on the weekends. I think that's one 17:53 even on the weekends. I think that's one 17:53 even on the weekends. I think that's one of the big things. I mean, people just 17:54 of the big things. I mean, people just 17:54 of the big things. I mean, people just say, you know, you know, it's the 17:56 say, you know, you know, it's the 17:56 say, you know, you know, it's the weekend, so people really kind of go for 17:57 weekend, so people really kind of go for 17:58 weekend, so people really kind of go for broke, 17:59 broke, 17:59 broke, >> uh, with staying up late and that even 18:01 >> uh, with staying up late and that even 18:01 >> uh, with staying up late and that even doing that one time a week can really, 18:03 doing that one time a week can really, 18:03 doing that one time a week can really, really upset. 18:04 really upset. 18:04 really upset. >> No, you've heard me mention it before. 18:05 >> No, you've heard me mention it before. 18:05 >> No, you've heard me mention it before. It's that notion of sleeping into an 18:07 It's that notion of sleeping into an 18:07 It's that notion of sleeping into an aggravation. Actually, when you 18:08 aggravation. Actually, when you 18:08 aggravation. Actually, when you oversleep, you're not uh clocking in 18:12 oversleep, you're not uh clocking in 18:12 oversleep, you're not uh clocking in regenerative sleep. You're actually just 18:13 regenerative sleep. You're actually just 18:13 regenerative sleep. You're actually just making the body groggy and you're 18:15 making the body groggy and you're 18:15 making the body groggy and you're disrupting the cortisol rhythm. So, I 18:18 disrupting the cortisol rhythm. So, I 18:18 disrupting the cortisol rhythm. So, I always tell patients who feel like 18:20 always tell patients who feel like 18:20 always tell patients who feel like they're not ready to get up in the 18:21 they're not ready to get up in the 18:21 they're not ready to get up in the morning. When we're trying to retrain 18:22 morning. When we're trying to retrain 18:22 morning. When we're trying to retrain sleep and we're trying to retrain 18:24 sleep and we're trying to retrain 18:24 sleep and we're trying to retrain hormones that have a circadian rhythm, I 18:26 hormones that have a circadian rhythm, I 18:26 hormones that have a circadian rhythm, I always instruct them, I'm like, "Get up 18:28 always instruct them, I'm like, "Get up 18:28 always instruct them, I'm like, "Get up anyways. Get up at the time that you 18:30 anyways. Get up at the time that you 18:30 anyways. Get up at the time that you want to get up as close to sunrise as 18:31 want to get up as close to sunrise as 18:32 want to get up as close to sunrise as possible." 18:32 possible." 18:32 possible." >> Exactly. And then maybe go back to 18:33 >> Exactly. And then maybe go back to 18:33 >> Exactly. And then maybe go back to sleep. 18:33 sleep. 18:34 sleep. >> And then you can go back to sleep. Like, 18:35 >> And then you can go back to sleep. Like, 18:35 >> And then you can go back to sleep. Like, be out of your bed for at least an hour 18:37 be out of your bed for at least an hour 18:37 be out of your bed for at least an hour and if you're still genuinely sleepy, go 18:40 and if you're still genuinely sleepy, go 18:40 and if you're still genuinely sleepy, go back to bed. Not a problem. Or take a 18:42 back to bed. Not a problem. Or take a 18:42 back to bed. Not a problem. Or take a nap. Yeah. 18:43 nap. Yeah. 18:43 nap. Yeah. >> A midday nap is so delicious. 18:44 >> A midday nap is so delicious. 18:44 >> A midday nap is so delicious. >> Absolutely. often people have the 18:46 >> Absolutely. often people have the 18:46 >> Absolutely. often people have the ability to do that on the weekends, 18:48 ability to do that on the weekends, 18:48 ability to do that on the weekends, right? Okay. So, be consistent. Um, 18:51 right? Okay. So, be consistent. Um, 18:51 right? Okay. So, be consistent. Um, exercise roughly at the same time each 18:52 exercise roughly at the same time each 18:52 exercise roughly at the same time each day. Consistent meal timing. I mean, you 18:55 day. Consistent meal timing. I mean, you 18:55 day. Consistent meal timing. I mean, you know, some of these things are uh you'd 18:57 know, some of these things are uh you'd 18:57 know, some of these things are uh you'd like to think are relatively 18:58 like to think are relatively 18:58 like to think are relatively self-evident, but they always aren't 19:00 self-evident, but they always aren't 19:00 self-evident, but they always aren't with with people. the getting outdoors, 19:03 with with people. the getting outdoors, 19:03 with with people. the getting outdoors, like even if you live in an apartment, 19:05 like even if you live in an apartment, 19:05 like even if you live in an apartment, even go out to your balcony or go 19:08 even go out to your balcony or go 19:08 even go out to your balcony or go downstairs and go for a walk to grab 19:09 downstairs and go for a walk to grab 19:10 downstairs and go for a walk to grab your coffee if you have city life, like 19:11 your coffee if you have city life, like 19:12 your coffee if you have city life, like getting outdoors first thing in the 19:13 getting outdoors first thing in the 19:13 getting outdoors first thing in the morning is extremely beneficial for 19:16 morning is extremely beneficial for 19:16 morning is extremely beneficial for overall physiology and it really makes a 19:18 overall physiology and it really makes a 19:18 overall physiology and it really makes a difference in getting your sleep in 19:20 difference in getting your sleep in 19:20 difference in getting your sleep in order. 19:20 order. 19:20 order. >> Yeah. And it's part of that whole 19:21 >> Yeah. And it's part of that whole 19:21 >> Yeah. And it's part of that whole melatonin uh thing. So um waking up in 19:24 melatonin uh thing. So um waking up in 19:24 melatonin uh thing. So um waking up in the morning because at you if you are 19:26 the morning because at you if you are 19:26 the morning because at you if you are waking up in the morning with the sun 19:28 waking up in the morning with the sun 19:28 waking up in the morning with the sun you are shutting down melatonin um which 19:31 you are shutting down melatonin um which 19:31 you are shutting down melatonin um which that's what you want to do in the 19:32 that's what you want to do in the 19:32 that's what you want to do in the morning. Then the darkness is what helps 19:34 morning. Then the darkness is what helps 19:34 morning. Then the darkness is what helps to stimulate 19:34 to stimulate 19:34 to stimulate >> well not shutting it down. We're like 19:36 >> well not shutting it down. We're like 19:36 >> well not shutting it down. We're like shutting it off until we turn it back 19:38 shutting it off until we turn it back 19:38 shutting it off until we turn it back on. So we're like running with the 19:39 on. So we're like running with the 19:40 on. So we're like running with the cycle. Like I have this influencer that 19:42 cycle. Like I have this influencer that 19:42 cycle. Like I have this influencer that I follow and I swear at least four times 19:44 I follow and I swear at least four times 19:44 I follow and I swear at least four times a week she posts a video of her making 19:46 a week she posts a video of her making 19:46 a week she posts a video of her making her coffee and I'm always like why do I 19:48 her coffee and I'm always like why do I 19:48 her coffee and I'm always like why do I watch this? I love it. I love the sound 19:50 watch this? I love it. I love the sound 19:50 watch this? I love it. I love the sound of the drip and then she always drinks 19:51 of the drip and then she always drinks 19:51 of the drip and then she always drinks that ice even in the winter. 19:53 that ice even in the winter. 19:53 that ice even in the winter. >> The drip, the ice, the sound of mixing 19:55 >> The drip, the ice, the sound of mixing 19:56 >> The drip, the ice, the sound of mixing it. And I I'm bringing it up because 19:58 it. And I I'm bringing it up because 19:58 it. And I I'm bringing it up because that ceremony of drinking my coffee or 20:01 that ceremony of drinking my coffee or 20:01 that ceremony of drinking my coffee or my tea outside in the morning before 20:03 my tea outside in the morning before 20:03 my tea outside in the morning before like the household wakes up, I think is 20:06 like the household wakes up, I think is 20:06 like the household wakes up, I think is one of the best things I do for my 20:08 one of the best things I do for my 20:08 one of the best things I do for my health. 20:10 health. 20:10 health. >> I I love that you have that. 20:11 >> I I love that you have that. 20:12 >> I I love that you have that. >> Yeah, 20:12 >> Yeah, 20:12 >> Yeah, >> that's really good. 20:13 >> that's really good. 20:13 >> that's really good. >> Yes. 20:15 >> Yes. 20:15 >> Yes. >> Let's talk about temperature control. 20:17 >> Let's talk about temperature control. 20:17 >> Let's talk about temperature control. Um, 20:18 Um, 20:18 Um, >> you've got to be cold in order to get to 20:20 >> you've got to be cold in order to get to 20:20 >> you've got to be cold in order to get to sleep. 20:21 sleep. 20:21 sleep. >> The room has to be cold. 20:22 >> The room has to be cold. 20:22 >> The room has to be cold. >> And your body temperature, 20:23 >> And your body temperature, 20:23 >> And your body temperature, >> I hate to be cold. 20:24 >> I hate to be cold. 20:24 >> I hate to be cold. >> Yes. It's just you. It really The ideal 20:27 >> Yes. It's just you. It really The ideal 20:27 >> Yes. It's just you. It really The ideal bedroom temperature is between 60 and 20:29 bedroom temperature is between 60 and 20:29 bedroom temperature is between 60 and 67° 20:31 67° 20:31 67° >> 100%. 20:31 >> 100%. 20:31 >> 100%. >> Fahrenheit. 20:32 >> Fahrenheit. 20:32 >> Fahrenheit. >> I agree with that. 20:34 >> I agree with that. 20:34 >> I agree with that. >> I agree with that. I just don't want my 20:36 >> I agree with that. I just don't want my 20:36 >> I agree with that. I just don't want my body to feel that way. 20:37 body to feel that way. 20:37 body to feel that way. >> So then you'll just cover yourself up in 20:38 >> So then you'll just cover yourself up in 20:38 >> So then you'll just cover yourself up in such a way, 20:39 such a way, 20:39 such a way, >> right? And I don't want to wear a lot of 20:40 >> right? And I don't want to wear a lot of 20:40 >> right? And I don't want to wear a lot of clothes. Did you mention that here about 20:41 clothes. Did you mention that here about 20:41 clothes. Did you mention that here about how wearing pajamas isn't good for you? 20:44 how wearing pajamas isn't good for you? 20:44 how wearing pajamas isn't good for you? >> Potentially. 20:45 >> Potentially. 20:45 >> Potentially. >> Sleep as naked as possible. sleep as 20:47 >> Sleep as naked as possible. sleep as 20:47 >> Sleep as naked as possible. sleep as naked as possible. We need to bring back 20:49 naked as possible. We need to bring back 20:49 naked as possible. We need to bring back robes. You know, in the olden days, the 20:50 robes. You know, in the olden days, the 20:50 robes. You know, in the olden days, the robes, I mean, I'm a robe wearer. I 20:52 robes, I mean, I'm a robe wearer. I 20:52 robes, I mean, I'm a robe wearer. I always have it there next to my bed 20:53 always have it there next to my bed 20:53 always have it there next to my bed because if you have to get up in the 20:54 because if you have to get up in the 20:54 because if you have to get up in the middle of the night, you don't want to 20:56 middle of the night, you don't want to 20:56 middle of the night, you don't want to be slapping around. You want to be like, 20:58 be slapping around. You want to be like, 20:58 be slapping around. You want to be like, you know, 20:58 you know, 20:58 you know, >> and for all of you people who don't slap 21:00 >> and for all of you people who don't slap 21:00 >> and for all of you people who don't slap around, like, good for you. But for some 21:01 around, like, good for you. But for some 21:01 around, like, good for you. But for some of us, when you get up in a hurry, 21:05 of us, when you get up in a hurry, 21:05 of us, when you get up in a hurry, >> so you have your robe there. You get up. 21:07 >> so you have your robe there. You get up. 21:07 >> so you have your robe there. You get up. But in the blankets, be as naked as 21:10 But in the blankets, be as naked as 21:10 But in the blankets, be as naked as possible. 21:12 possible. 21:12 possible. It's so good. Make your bed warm and 21:15 It's so good. Make your bed warm and 21:15 It's so good. Make your bed warm and make the room cold. 21:17 make the room cold. 21:17 make the room cold. >> You need to lower your temperature. I'm 21:19 >> You need to lower your temperature. I'm 21:19 >> You need to lower your temperature. I'm thinking about you slapping around. I 21:21 thinking about you slapping around. I 21:21 thinking about you slapping around. I think it's like a sort of hearkening or 21:23 think it's like a sort of hearkening or 21:23 think it's like a sort of hearkening or beckoning. Oh, 21:24 beckoning. Oh, 21:24 beckoning. Oh, >> for me. So, yeah. 21:26 >> for me. So, yeah. 21:26 >> for me. So, yeah. >> Oh, babe. You see, 21:28 >> Oh, babe. You see, 21:28 >> Oh, babe. You see, >> it's like come hither. 21:29 >> it's like come hither. 21:29 >> it's like come hither. >> It's a siren sound. Disgusting. 21:32 >> It's a siren sound. Disgusting. 21:32 >> It's a siren sound. Disgusting. >> That sounds like an emergency. 21:34 >> That sounds like an emergency. 21:34 >> That sounds like an emergency. >> Oh, I'm in a sigh. 21:35 >> Oh, I'm in a sigh. 21:35 >> Oh, I'm in a sigh. >> Oh, that type of siren. 21:36 >> Oh, that type of siren. 21:36 >> Oh, that type of siren. >> Like a deadly person. All right. 21:38 >> Like a deadly person. All right. 21:38 >> Like a deadly person. All right. >> You got to get your core body 21:39 >> You got to get your core body 21:39 >> You got to get your core body temperature down by one to really one to 21:41 temperature down by one to really one to 21:41 temperature down by one to really one to two degrees. So it's not just about the 21:43 two degrees. So it's not just about the 21:43 two degrees. So it's not just about the room but your body temperature has to uh 21:46 room but your body temperature has to uh 21:46 room but your body temperature has to uh come down in order to really achieve you 21:48 come down in order to really achieve you 21:48 come down in order to really achieve you know deep sleep and stay there. 21:50 know deep sleep and stay there. 21:50 know deep sleep and stay there. >> So yes like you were saying sleeping 21:51 >> So yes like you were saying sleeping 21:51 >> So yes like you were saying sleeping naked these kind of things. 21:53 naked these kind of things. 21:53 naked these kind of things. >> Oh uh the discussion of alcohol um 21:56 >> Oh uh the discussion of alcohol um 21:56 >> Oh uh the discussion of alcohol um alcohol isn't helping you. 21:58 alcohol isn't helping you. 21:58 alcohol isn't helping you. >> No day drink. Day drink dude. I think 22:01 >> No day drink. Day drink dude. I think 22:01 >> No day drink. Day drink dude. I think like 22:01 like 22:01 like >> day drinking is such a sign of a quality 22:03 >> day drinking is such a sign of a quality 22:04 >> day drinking is such a sign of a quality of life. I know you hate when I say that 22:05 of life. I know you hate when I say that 22:05 of life. I know you hate when I say that but I don't mean like day drunk. I'm not 22:07 but I don't mean like day drunk. I'm not 22:07 but I don't mean like day drunk. I'm not saying day drunk. 22:09 saying day drunk. 22:09 saying day drunk. >> You're saying if you're going to have 22:10 >> You're saying if you're going to have 22:10 >> You're saying if you're going to have have it at lunch. 22:11 have it at lunch. 22:11 have it at lunch. >> Yeah. have it at lunch. 22:12 >> Yeah. have it at lunch. 22:12 >> Yeah. have it at lunch. >> I don't I don't know about that either. 22:13 >> I don't I don't know about that either. 22:13 >> I don't I don't know about that either. >> Well, no, because you have to go back to 22:15 >> Well, no, because you have to go back to 22:15 >> Well, no, because you have to go back to work. But for a person who can or it 22:17 work. But for a person who can or it 22:17 work. But for a person who can or it doesn't or on the weekends if the 22:18 doesn't or on the weekends if the 22:18 doesn't or on the weekends if the weekends mean leisure time, like enjoy 22:20 weekends mean leisure time, like enjoy 22:20 weekends mean leisure time, like enjoy your cocktails during the middle of the 22:22 your cocktails during the middle of the 22:22 your cocktails during the middle of the day with food and then you have plenty 22:23 day with food and then you have plenty 22:23 day with food and then you have plenty of time in the evening to clear your 22:25 of time in the evening to clear your 22:25 of time in the evening to clear your crap out. 22:26 crap out. 22:26 crap out. >> You got to keep um 22:28 >> You got to keep um 22:28 >> You got to keep um >> say yes. 22:29 >> say yes. 22:29 >> say yes. >> Yes. Fine. Fine. But you've got to limit 22:31 >> Yes. Fine. Fine. But you've got to limit 22:31 >> Yes. Fine. Fine. But you've got to limit the alcohol as well. 22:32 the alcohol as well. 22:32 the alcohol as well. >> Anyways, you have to limit that 22:33 >> Anyways, you have to limit that 22:33 >> Anyways, you have to limit that >> less than one to two drinks. Um some 22:35 >> less than one to two drinks. Um some 22:36 >> less than one to two drinks. Um some people it will affect their heart rate 22:37 people it will affect their heart rate 22:37 people it will affect their heart rate uh variability again if they have those 22:39 uh variability again if they have those 22:39 uh variability again if they have those types of things. um track that. 22:42 types of things. um track that. 22:42 types of things. um track that. Don't use alcohol as a sedative. I mean, 22:44 Don't use alcohol as a sedative. I mean, 22:44 Don't use alcohol as a sedative. I mean, I think that's really the biggest thing. 22:46 I think that's really the biggest thing. 22:46 I think that's really the biggest thing. It will get you to sleep right away and 22:48 It will get you to sleep right away and 22:48 It will get you to sleep right away and then it'll arouse you to wake it just 22:50 then it'll arouse you to wake it just 22:50 then it'll arouse you to wake it just that's it increases the second half of 22:53 that's it increases the second half of 22:53 that's it increases the second half of sleep arousals for many reasons. Uh 22:56 sleep arousals for many reasons. Uh 22:56 sleep arousals for many reasons. Uh hypoglycemia, low blood sugar is one of 22:58 hypoglycemia, low blood sugar is one of 22:58 hypoglycemia, low blood sugar is one of the reasons. It also elevates your heart 23:00 the reasons. It also elevates your heart 23:00 the reasons. It also elevates your heart rate. So, it's just got all of these 23:01 rate. So, it's just got all of these 23:02 rate. So, it's just got all of these negative things that are just more about 23:04 negative things that are just more about 23:04 negative things that are just more about arousability 23:05 arousability 23:05 arousability um and not helping with actual 23:07 um and not helping with actual 23:07 um and not helping with actual restorative sleep. And those dips in 23:09 restorative sleep. And those dips in 23:09 restorative sleep. And those dips in blood sugar, again tying it back to 23:11 blood sugar, again tying it back to 23:11 blood sugar, again tying it back to cortisol, tying it back to insulin and 23:13 cortisol, tying it back to insulin and 23:13 cortisol, tying it back to insulin and ghrein, like those dips in cortisol are 23:15 ghrein, like those dips in cortisol are 23:15 ghrein, like those dips in cortisol are one of I think the most common sleep 23:18 one of I think the most common sleep 23:18 one of I think the most common sleep reasons for sleep disturbance that I 23:20 reasons for sleep disturbance that I 23:20 reasons for sleep disturbance that I have identified in patients. Um I will 23:23 have identified in patients. Um I will 23:24 have identified in patients. Um I will often counsel someone to take 30 to 60 23:27 often counsel someone to take 30 to 60 23:27 often counsel someone to take 30 to 60 minutes before bedtime sort of a protein 23:29 minutes before bedtime sort of a protein 23:29 minutes before bedtime sort of a protein and fat rich snack. You've heard it even 23:31 and fat rich snack. You've heard it even 23:31 and fat rich snack. You've heard it even on this show several times because what 23:33 on this show several times because what 23:33 on this show several times because what will happen is you're going to bed 23:35 will happen is you're going to bed 23:35 will happen is you're going to bed actually you're going to bed underfed 23:38 actually you're going to bed underfed 23:38 actually you're going to bed underfed and then five six hours into your sleep 23:41 and then five six hours into your sleep 23:41 and then five six hours into your sleep your blood sugar drops and your blood 23:43 your blood sugar drops and your blood 23:43 your blood sugar drops and your blood sugar drops and that triggers cortisol 23:45 sugar drops and that triggers cortisol 23:45 sugar drops and that triggers cortisol to be released. So the person then 23:46 to be released. So the person then 23:46 to be released. So the person then becomes aroused again awakened and then 23:50 becomes aroused again awakened and then 23:50 becomes aroused again awakened and then they have a hard time coming back 23:51 they have a hard time coming back 23:52 they have a hard time coming back falling back to sleep. So getting that 23:54 falling back to sleep. So getting that 23:54 falling back to sleep. So getting that pre-bedtime snack that it's going to 23:56 pre-bedtime snack that it's going to 23:56 pre-bedtime snack that it's going to help regulate your blood sugar and keep 23:57 help regulate your blood sugar and keep 23:58 help regulate your blood sugar and keep your cortisol chilled out is paramount 24:00 your cortisol chilled out is paramount 24:00 your cortisol chilled out is paramount for a good night's sleep. 24:02 for a good night's sleep. 24:02 for a good night's sleep. >> Keeping it consistent. Agreed.
Temperature, Light, and Bedroom Setup 24:05 >> Keeping it consistent. Agreed. 24:05 >> Keeping it consistent. Agreed. >> Yes. 24:05 >> Yes. 24:05 >> Yes. >> Same thing with caffeine. You just kind 24:07 >> Same thing with caffeine. You just kind 24:07 >> Same thing with caffeine. You just kind of mentioned it really about glucose 24:09 of mentioned it really about glucose 24:09 of mentioned it really about glucose stability. Um God, that's probably one 24:12 stability. Um God, that's probably one 24:12 stability. Um God, that's probably one of the biggest things. I have just seen 24:14 of the biggest things. I have just seen 24:14 of the biggest things. I have just seen that so many times with the blood sugar 24:15 that so many times with the blood sugar 24:15 that so many times with the blood sugar uh handling issue. Um look, caffeine is 24:19 uh handling issue. Um look, caffeine is 24:19 uh handling issue. Um look, caffeine is also what's not helping you. It's 24:21 also what's not helping you. It's 24:21 also what's not helping you. It's usually, and I have found this 24:23 usually, and I have found this 24:23 usually, and I have found this personally, um, you know, I have my 24:25 personally, um, you know, I have my 24:25 personally, um, you know, I have my ritual of my large cup of coffee in the 24:29 ritual of my large cup of coffee in the 24:29 ritual of my large cup of coffee in the morning and then I really try to limit 24:30 morning and then I really try to limit 24:30 morning and then I really try to limit it. I usually don't 24:33 it. I usually don't 24:33 it. I usually don't >> have caffeine at lunch, 24:35 >> have caffeine at lunch, 24:35 >> have caffeine at lunch, >> but it's that's the latest. It's got to 24:37 >> but it's that's the latest. It's got to 24:37 >> but it's that's the latest. It's got to be cut off 24:38 be cut off 24:38 be cut off >> by 12. Really, even sooner. It's really 24:41 >> by 12. Really, even sooner. It's really 24:41 >> by 12. Really, even sooner. It's really depending on when you're going to sleep 24:43 depending on when you're going to sleep 24:43 depending on when you're going to sleep >> and it depends on the clearance of that 24:44 >> and it depends on the clearance of that 24:44 >> and it depends on the clearance of that individual. Um, 24:46 individual. Um, 24:46 individual. Um, >> okay, fine. But I would fine. Yes, I 24:48 >> okay, fine. But I would fine. Yes, I 24:48 >> okay, fine. But I would fine. Yes, I don't disagree with that, but I would 24:50 don't disagree with that, but I would 24:50 don't disagree with that, but I would say like if you need a hard stop, it's 24:52 say like if you need a hard stop, it's 24:52 say like if you need a hard stop, it's 3:00 p.m. 24:54 3:00 p.m. 24:54 3:00 p.m. You want to say noon. 24:55 You want to say noon. 24:56 You want to say noon. >> I want to say noon. 24:56 >> I want to say noon. 24:56 >> I want to say noon. >> Okay, you pick pick your poison. 24:58 >> Okay, you pick pick your poison. 24:58 >> Okay, you pick pick your poison. >> It's it's right around noon, 1:00. If 25:00 >> It's it's right around noon, 1:00. If 25:00 >> It's it's right around noon, 1:00. If you're sleeping at at 10:00, 25:03 you're sleeping at at 10:00, 25:03 you're sleeping at at 10:00, >> um you know, which I don't 25:04 >> um you know, which I don't 25:04 >> um you know, which I don't >> which I don't. 25:05 >> which I don't. 25:05 >> which I don't. >> You know, we're right. We're 25:06 >> You know, we're right. We're 25:06 >> You know, we're right. We're >> If I'm going to go to sleep at 10, I 25:08 >> If I'm going to go to sleep at 10, I 25:08 >> If I'm going to go to sleep at 10, I need a coffee at 3 p.m. 25:10 need a coffee at 3 p.m. 25:10 need a coffee at 3 p.m. >> That's a different story. 25:12 >> That's a different story. 25:12 >> That's a different story. >> Um 25:13 >> Um 25:13 >> Um >> exercise timing. I think that's the big 25:15 >> exercise timing. I think that's the big 25:15 >> exercise timing. I think that's the big thing, too. This this is but it's tough 25:17 thing, too. This this is but it's tough 25:17 thing, too. This this is but it's tough for me. 25:23 >> You really don't want to exercise late. 25:23 >> You really don't want to exercise late. That's my general generic answer. You 25:26 That's my general generic answer. You 25:26 That's my general generic answer. You don't want it too close to bed. With all 25:28 don't want it too close to bed. With all 25:28 don't want it too close to bed. With all of that said, 25:29 of that said, 25:29 of that said, >> um if someone is going to exercise at 25:32 >> um if someone is going to exercise at 25:32 >> um if someone is going to exercise at night and that's when they go and that's 25:34 night and that's when they go and that's 25:34 night and that's when they go and that's what they do and they go three to four 25:36 what they do and they go three to four 25:36 what they do and they go three to four times a week and then so be it. Um, I'd 25:39 times a week and then so be it. Um, I'd 25:39 times a week and then so be it. Um, I'd rather have the exercise there and the 25:41 rather have the exercise there and the 25:41 rather have the exercise there and the potential of where the negative may be 25:44 potential of where the negative may be 25:44 potential of where the negative may be with their sleep disturbance for that 25:46 with their sleep disturbance for that 25:46 with their sleep disturbance for that than not. 25:46 than not. 25:46 than not. >> Agreed. So, if your schedule doesn't 25:48 >> Agreed. So, if your schedule doesn't 25:48 >> Agreed. So, if your schedule doesn't permit and that's the only time you can 25:49 permit and that's the only time you can 25:49 permit and that's the only time you can exercise, fine. But if your schedule 25:51 exercise, fine. But if your schedule 25:51 exercise, fine. But if your schedule permits, then it's not just about the 25:53 permits, then it's not just about the 25:53 permits, then it's not just about the timing, but it's about the type of 25:54 timing, but it's about the type of 25:54 timing, but it's about the type of exercise. So, if a person says, "Oh, I 25:56 exercise. So, if a person says, "Oh, I 25:56 exercise. So, if a person says, "Oh, I go to yin yoga three times a week at 6 25:59 go to yin yoga three times a week at 6 25:59 go to yin yoga three times a week at 6 p.m. Brilliant. That's fine." Because 26:01 p.m. Brilliant. That's fine." Because 26:01 p.m. Brilliant. That's fine." Because that's the type of exercise is actually 26:04 that's the type of exercise is actually 26:04 that's the type of exercise is actually um calming the system down. If you're 26:06 um calming the system down. If you're 26:06 um calming the system down. If you're saying, "Oh, well, I do a three mile 26:08 saying, "Oh, well, I do a three mile 26:08 saying, "Oh, well, I do a three mile walk in the evening under the 26:09 walk in the evening under the 26:09 walk in the evening under the moonlight." Again, brilliant because 26:11 moonlight." Again, brilliant because 26:11 moonlight." Again, brilliant because those are things that are calming the 26:13 those are things that are calming the 26:13 those are things that are calming the system. 26:14 system. 26:14 system. >> Sure. I mean, that's not high intensity 26:15 >> Sure. I mean, that's not high intensity 26:15 >> Sure. I mean, that's not high intensity and that's really a lot of what it's 26:17 and that's really a lot of what it's 26:17 and that's really a lot of what it's about. If I'm heading to the gym and I'm 26:19 about. If I'm heading to the gym and I'm 26:19 about. If I'm heading to the gym and I'm going to, you know, hit the weights and 26:20 going to, you know, hit the weights and 26:20 going to, you know, hit the weights and Yeah. and all those things, that's where 26:22 Yeah. and all those things, that's where 26:22 Yeah. and all those things, that's where it might be. But even then, again, if 26:24 it might be. But even then, again, if 26:24 it might be. But even then, again, if someone that's what they do and that's 26:26 someone that's what they do and that's 26:26 someone that's what they do and that's what's good for their schedule, 26:28 what's good for their schedule, 26:28 what's good for their schedule, >> then so be it for the sake of the 26:29 >> then so be it for the sake of the 26:29 >> then so be it for the sake of the exercise. Yeah. So, you know, I think 26:31 exercise. Yeah. So, you know, I think 26:31 exercise. Yeah. So, you know, I think what's important about that, a quick 26:33 what's important about that, a quick 26:33 what's important about that, a quick side note that's relevant to us and our 26:35 side note that's relevant to us and our 26:36 side note that's relevant to us and our approach and what people will get out of 26:38 approach and what people will get out of 26:38 approach and what people will get out of listening to this particular podcast, it 26:40 listening to this particular podcast, it 26:40 listening to this particular podcast, it is, you know, it it you have to meet the 26:42 is, you know, it it you have to meet the 26:42 is, you know, it it you have to meet the patient where they're at. You have to 26:43 patient where they're at. You have to 26:43 patient where they're at. You have to meet yourself where you're at. You have 26:45 meet yourself where you're at. You have 26:45 meet yourself where you're at. You have to balance all these things out. You 26:47 to balance all these things out. You 26:47 to balance all these things out. You have to um I don't know, throw [ __ ] at 26:49 have to um I don't know, throw [ __ ] at 26:49 have to um I don't know, throw [ __ ] at the wall to see what's going to stick. 26:50 the wall to see what's going to stick. 26:50 the wall to see what's going to stick. >> Experiment. The individual has to 26:52 >> Experiment. The individual has to 26:52 >> Experiment. The individual has to experiment like what's the costbenefit 26:54 experiment like what's the costbenefit 26:54 experiment like what's the costbenefit analysis. So, I identify what are the 26:56 analysis. So, I identify what are the 26:56 analysis. So, I identify what are the things that I want to change. Okay. 26:57 things that I want to change. Okay. 26:58 things that I want to change. Okay. Well, my sleep isn't good. All right. 26:59 Well, my sleep isn't good. All right. 26:59 Well, my sleep isn't good. All right. then here's a long list of things that 27:01 then here's a long list of things that 27:01 then here's a long list of things that you can do to help improve your sleep. 27:03 you can do to help improve your sleep. 27:03 you can do to help improve your sleep. What are the ones that are easiest for 27:05 What are the ones that are easiest for 27:05 What are the ones that are easiest for you to either add or reduce? Start 27:07 you to either add or reduce? Start 27:07 you to either add or reduce? Start there. So, you know, health is a journey 27:11 there. So, you know, health is a journey 27:11 there. So, you know, health is a journey of a well-lived life. It's it's a 27:14 of a well-lived life. It's it's a 27:14 of a well-lived life. It's it's a process. So, there's seasons to your 27:16 process. So, there's seasons to your 27:16 process. So, there's seasons to your habits and there are external 27:19 habits and there are external 27:19 habits and there are external restrictions to your habits. So, listen 27:22 restrictions to your habits. So, listen 27:22 restrictions to your habits. So, listen to all of this and start to curate it 27:24 to all of this and start to curate it 27:24 to all of this and start to curate it for yourself. 27:26 for yourself. 27:26 for yourself. >> I'm going to welcome everyone now into 27:27 >> I'm going to welcome everyone now into 27:27 >> I'm going to welcome everyone now into our bedroom. ill. And 27:30 our bedroom. ill. And 27:30 our bedroom. ill. And >> again with the ill, that's like three 27:31 >> again with the ill, that's like three 27:31 >> again with the ill, that's like three ills in a in a row. 27:33 ills in a in a row. 27:33 ills in a in a row. >> I'm going to we're going to do a 27:34 >> I'm going to we're going to do a 27:34 >> I'm going to we're going to do a checklist here and see um what are the 27:37 checklist here and see um what are the 27:37 checklist here and see um what are the important things that we need? 27:38 important things that we need? 27:38 important things that we need? >> I just want to say already I hate you 27:39 >> I just want to say already I hate you 27:39 >> I just want to say already I hate you because whatever this is, 27:41 because whatever this is, 27:42 because whatever this is, >> what are the important things that need 27:43 >> what are the important things that need 27:43 >> what are the important things that need to be in order to sleep well in a room? 27:47 to be in order to sleep well in a room? 27:47 to be in order to sleep well in a room? What does the room have to have? 27:49 What does the room have to have? 27:49 What does the room have to have? >> Is this like a multiple choice question 27:51 >> Is this like a multiple choice question 27:51 >> Is this like a multiple choice question or fill in the blank? 27:52 or fill in the blank? 27:52 or fill in the blank? >> This is a test. It might be a general 27:54 >> This is a test. It might be a general 27:54 >> This is a test. It might be a general test of our marriage. Let's see. 27:55 test of our marriage. Let's see. 27:55 test of our marriage. Let's see. >> It needs quiet. Yes, 27:59 >> It needs quiet. Yes, 27:59 >> It needs quiet. Yes, >> it needs 28:01 >> it needs 28:01 >> it needs blackout curtains. 28:03 blackout curtains. 28:03 blackout curtains. >> Blackout curtains. 28:03 >> Blackout curtains. 28:04 >> Blackout curtains. >> It needs no little light. So, no 28:06 >> It needs no little light. So, no 28:06 >> It needs no little light. So, no nightlight, 28:07 nightlight, 28:07 nightlight, >> no clock, 28:10 >> no clock, 28:10 >> no clock, >> no cell phone, 28:12 >> no cell phone, 28:12 >> no cell phone, >> no partner who's on the phone scrolling 28:14 >> no partner who's on the phone scrolling 28:14 >> no partner who's on the phone scrolling while you're supposed to be asleep. None 28:16 while you're supposed to be asleep. None 28:16 while you're supposed to be asleep. None of that. 28:17 of that. 28:17 of that. >> Check. 28:18 >> Check. 28:18 >> Check. >> Okay. So, what the the inside scoop here 28:21 >> Okay. So, what the the inside scoop here 28:21 >> Okay. So, what the the inside scoop here was. So, you blackout curtains are 28:23 was. So, you blackout curtains are 28:24 was. So, you blackout curtains are incredibly important. They're incredibly 28:25 incredibly important. They're incredibly 28:25 incredibly important. They're incredibly important. 28:25 important. 28:25 important. >> Sean has a lot of problems with this. 28:26 >> Sean has a lot of problems with this. 28:26 >> Sean has a lot of problems with this. >> Yes. So, uh, well, because my wife has 28:29 >> Yes. So, uh, well, because my wife has 28:29 >> Yes. So, uh, well, because my wife has challenges in knowing or trying to 28:31 challenges in knowing or trying to 28:31 challenges in knowing or trying to figure out the aesthetics of what these 28:32 figure out the aesthetics of what these 28:32 figure out the aesthetics of what these blackout curtains need to look like in 28:34 blackout curtains need to look like in 28:34 blackout curtains need to look like in order to be aesthetically 28:37 order to be aesthetically 28:37 order to be aesthetically appeasing while we're getting the 28:38 appeasing while we're getting the 28:38 appeasing while we're getting the utility of blacking out. I said every 28:42 utility of blacking out. I said every 28:42 utility of blacking out. I said every photon of light, there is no light that 28:44 photon of light, there is no light that 28:44 photon of light, there is no light that needs because we just happen to have, 28:46 needs because we just happen to have, 28:46 needs because we just happen to have, >> you know, the way the French doors are 28:48 >> you know, the way the French doors are 28:48 >> you know, the way the French doors are and there just happens to be this huge 28:50 and there just happens to be this huge 28:50 and there just happens to be this huge uh uh outdoor lamp that's out there, the 28:52 uh uh outdoor lamp that's out there, the 28:52 uh uh outdoor lamp that's out there, the street light that's out there, you know, 28:54 street light that's out there, you know, 28:54 street light that's out there, you know, beaming in. So yeah, it's it's really 28:56 beaming in. So yeah, it's it's really 28:56 beaming in. So yeah, it's it's really important because even small amounts of 28:58 important because even small amounts of 28:58 important because even small amounts of light, here's the point, small amount 29:00 light, here's the point, small amount 29:00 light, here's the point, small amount amounts of light will disturb and 29:02 amounts of light will disturb and 29:02 amounts of light will disturb and disrupt your sleep. It's very important 29:04 disrupt your sleep. It's very important 29:04 disrupt your sleep. It's very important to make it as dark as you possibly can 29:06 to make it as dark as you possibly can 29:06 to make it as dark as you possibly can get it. 29:07 get it. 29:07 get it. >> Yeah. Okay. I mean, I I don't disagree 29:09 >> Yeah. Okay. I mean, I I don't disagree 29:09 >> Yeah. Okay. I mean, I I don't disagree with you. I just 29:11 with you. I just 29:11 with you. I just >> for me to fall asleep peacefully, I need 29:12 >> for me to fall asleep peacefully, I need 29:12 >> for me to fall asleep peacefully, I need to look at my room and go, it's so 29:14 to look at my room and go, it's so 29:14 to look at my room and go, it's so beautiful 29:15 beautiful 29:15 beautiful >> and if my room isn't pretty, then I'm 29:17 >> and if my room isn't pretty, then I'm 29:17 >> and if my room isn't pretty, then I'm not going to sleep well. So then 29:18 not going to sleep well. So then 29:18 not going to sleep well. So then >> even with your eyes closed, even when 29:19 >> even with your eyes closed, even when 29:20 >> even with your eyes closed, even when your eyes are shut. Yeah. Okay. 29:21 your eyes are shut. Yeah. Okay. 29:21 your eyes are shut. Yeah. Okay. >> Because when I close them, I see the 29:22 >> Because when I close them, I see the 29:22 >> Because when I close them, I see the ugly curtains. digital boundaries. Yes, 29:25 ugly curtains. digital boundaries. Yes, 29:25 ugly curtains. digital boundaries. Yes, it's it's super important to make sure 29:28 it's it's super important to make sure 29:28 it's it's super important to make sure >> um you know, we've said generically for
Peptides and Creatine for Sleep Support 29:30 >> um you know, we've said generically for 29:30 >> um you know, we've said generically for years and because it's not necessarily 29:31 years and because it's not necessarily 29:31 years and because it's not necessarily here in our notes that you know, the 29:33 here in our notes that you know, the 29:33 here in our notes that you know, the only thing that you should be doing in 29:34 only thing that you should be doing in 29:34 only thing that you should be doing in your bed is sleep and sex, right? So, 29:36 your bed is sleep and sex, right? So, 29:36 your bed is sleep and sex, right? So, you shouldn't be working. You shouldn't 29:38 you shouldn't be working. You shouldn't 29:38 you shouldn't be working. You shouldn't necessarily be on your phone uh for any 29:40 necessarily be on your phone uh for any 29:40 necessarily be on your phone uh for any length of time. Um so, yes. Okay. 29:43 length of time. Um so, yes. Okay. 29:43 length of time. Um so, yes. Okay. >> Wait, hold on. You're really like like 29:46 >> Wait, hold on. You're really like like 29:46 >> Wait, hold on. You're really like like digital boundaries is a huge section for 29:49 digital boundaries is a huge section for 29:49 digital boundaries is a huge section for a modern day life. So, okay, fine. If 29:50 a modern day life. So, okay, fine. If 29:50 a modern day life. So, okay, fine. If you want more notes, you can look at the 29:52 you want more notes, you can look at the 29:52 you want more notes, you can look at the substack. But the reality is that this 29:54 substack. But the reality is that this 29:54 substack. But the reality is that this in and of itself is probably a whole 29:56 in and of itself is probably a whole 29:56 in and of itself is probably a whole topic. Um because I think this is where 29:59 topic. Um because I think this is where 29:59 topic. Um because I think this is where people probably mess up the most. 30:03 people probably mess up the most. 30:03 people probably mess up the most. >> Yes. They're in their they're on their 30:05 >> Yes. They're in their they're on their 30:05 >> Yes. They're in their they're on their phone in their bed. They're they're 30:06 phone in their bed. They're they're 30:06 phone in their bed. They're they're working. They're on their laptop in bed. 30:08 working. They're on their laptop in bed. 30:08 working. They're on their laptop in bed. They have it's a blue light situation 30:10 They have it's a blue light situation 30:10 They have it's a blue light situation that's totally 30:11 that's totally 30:11 that's totally >> and it's mental stimulation and it's 30:12 >> and it's mental stimulation and it's 30:12 >> and it's mental stimulation and it's dopamine and blah blah blah. So, in 30:14 dopamine and blah blah blah. So, in 30:14 dopamine and blah blah blah. So, in summary, knowing that there's more 30:16 summary, knowing that there's more 30:16 summary, knowing that there's more information available for you, but in 30:18 information available for you, but in 30:18 information available for you, but in summary, what I would like to say is 30:20 summary, what I would like to say is 30:20 summary, what I would like to say is that for a good 30 to 60 minutes before 30:23 that for a good 30 to 60 minutes before 30:23 that for a good 30 to 60 minutes before bedtime, you shouldn't even be touching 30:24 bedtime, you shouldn't even be touching 30:24 bedtime, you shouldn't even be touching your phone. 30:26 your phone. 30:26 your phone. >> Correct. 30:26 >> Correct. 30:26 >> Correct. >> Okay. 30:27 >> Okay. 30:27 >> Okay. >> That that that would be the best 30:28 >> That that that would be the best 30:28 >> That that that would be the best possible situation. Absolutely. 30:31 possible situation. Absolutely. 30:31 possible situation. Absolutely. >> Great. 30:32 >> Great. 30:32 >> Great. >> Okay. 30:33 >> Okay. 30:33 >> Okay. >> I'm going to talk about two key things 30:35 >> I'm going to talk about two key things 30:35 >> I'm going to talk about two key things here. Um, on the peptide and supplement, 30:40 here. Um, on the peptide and supplement, 30:40 here. Um, on the peptide and supplement, there's something called DSIP. Maybe 30:42 there's something called DSIP. Maybe 30:42 there's something called DSIP. Maybe everybody's seeing this now because 30:44 everybody's seeing this now because 30:44 everybody's seeing this now because everybody's talking about uh peptides 30:46 everybody's talking about uh peptides 30:46 everybody's talking about uh peptides again. We've been doing peptides for 10 30:47 again. We've been doing peptides for 10 30:47 again. We've been doing peptides for 10 years. The past uh one to two, 30:49 years. The past uh one to two, 30:49 years. The past uh one to two, everyone's it's everywhere now. You 30:51 everyone's it's everywhere now. You 30:51 everyone's it's everywhere now. You can't not see it. Um and patients are 30:54 can't not see it. Um and patients are 30:54 can't not see it. Um and patients are coming to us and asking and all of that. 30:55 coming to us and asking and all of that. 30:55 coming to us and asking and all of that. So 30:56 So 30:56 So >> wait, wait, sorry. Talking about that, I 30:58 >> wait, wait, sorry. Talking about that, I 30:58 >> wait, wait, sorry. Talking about that, I had I met someone the other day and 31:00 had I met someone the other day and 31:00 had I met someone the other day and there's details that I just can't 31:01 there's details that I just can't 31:01 there's details that I just can't recall. You know, I talked to everybody. 31:03 recall. You know, I talked to everybody. 31:03 recall. You know, I talked to everybody. So it could have been someone at the 31:05 So it could have been someone at the 31:05 So it could have been someone at the grocery store, okay? And somehow it got 31:08 grocery store, okay? And somehow it got 31:08 grocery store, okay? And somehow it got into what we do. And then she was like, 31:10 into what we do. And then she was like, 31:10 into what we do. And then she was like, "Oh, 31:12 "Oh, 31:12 "Oh, do you do you know what peptides are or 31:15 do you do you know what peptides are or 31:15 do you do you know what peptides are or something?" And I had such a visual in 31:18 something?" And I had such a visual in 31:18 something?" And I had such a visual in my head of like me staring at the camera 31:20 my head of like me staring at the camera 31:20 my head of like me staring at the camera like if this were scrubs or like the 31:22 like if this were scrubs or like the 31:22 like if this were scrubs or like the Truman Show where I stare at the camera 31:23 Truman Show where I stare at the camera 31:23 Truman Show where I stare at the camera and I'm like, 31:26 and I'm like, 31:26 and I'm like, >> "Yes, we know what peptides are." 31:28 >> "Yes, we know what peptides are." 31:28 >> "Yes, we know what peptides are." Anyway, that's it. That's my story. 31:30 Anyway, that's it. That's my story. 31:30 Anyway, that's it. That's my story. >> Yeah. Well, you know, and we we kind of 31:32 >> Yeah. Well, you know, and we we kind of 31:32 >> Yeah. Well, you know, and we we kind of laugh and joke about that, but we're 31:33 laugh and joke about that, but we're 31:34 laugh and joke about that, but we're always very happy when patients come in 31:35 always very happy when patients come in 31:35 always very happy when patients come in educated. Um, this is a complete side 31:39 educated. Um, this is a complete side 31:39 educated. Um, this is a complete side note. Someone came in to me yesterday, 31:41 note. Someone came in to me yesterday, 31:41 note. Someone came in to me yesterday, one of my patients, and mentioned a 31:43 one of my patients, and mentioned a 31:43 one of my patients, and mentioned a particular test um, for the prostate 31:46 particular test um, for the prostate 31:46 particular test um, for the prostate that I had never heard of. 31:48 that I had never heard of. 31:48 that I had never heard of. >> I just I don't know how I'd never heard 31:50 >> I just I don't know how I'd never heard 31:50 >> I just I don't know how I'd never heard of it. And she mentioned it and even 31:52 of it. And she mentioned it and even 31:52 of it. And she mentioned it and even said to me sort of like politely and 31:54 said to me sort of like politely and 31:54 said to me sort of like politely and saying, "Oh, I hope this doesn't bother 31:55 saying, "Oh, I hope this doesn't bother 31:55 saying, "Oh, I hope this doesn't bother you that I'm like like, "No, my god, 31:57 you that I'm like like, "No, my god, 31:57 you that I'm like like, "No, my god, please tell me." I love patients educate 32:00 please tell me." I love patients educate 32:00 please tell me." I love patients educate us constantly. I happen to have a 32:01 us constantly. I happen to have a 32:02 us constantly. I happen to have a student in the room with me at the time. 32:03 student in the room with me at the time. 32:03 student in the room with me at the time. patients are constantly educating us 32:06 patients are constantly educating us 32:06 patients are constantly educating us because they're they're looking these 32:07 because they're they're looking these 32:07 because they're they're looking these things up. They're coming to us. They're 32:09 things up. They're coming to us. They're 32:09 things up. They're coming to us. They're asking for our opinions about it. And 32:11 asking for our opinions about it. And 32:11 asking for our opinions about it. And anyway, yes, we we love to hear uh input 32:15 anyway, yes, we we love to hear uh input 32:15 anyway, yes, we we love to hear uh input no matter what. Even though sometimes 32:17 no matter what. Even though sometimes 32:17 no matter what. Even though sometimes it's something that for us is Yes, 32:19 it's something that for us is Yes, 32:19 it's something that for us is Yes, certainly about peptides. Here's the 32:20 certainly about peptides. Here's the 32:20 certainly about peptides. Here's the peptide I've been dying to tell you. 32:22 peptide I've been dying to tell you. 32:22 peptide I've been dying to tell you. Deep I've always heard it as deep sleep 32:25 Deep I've always heard it as deep sleep 32:25 Deep I've always heard it as deep sleep uh inducing peptide, but it's delta 32:27 uh inducing peptide, but it's delta 32:27 uh inducing peptide, but it's delta sleep inducing peptide. 32:30 sleep inducing peptide. 32:30 sleep inducing peptide. I've been using this one. I I don't use 32:31 I've been using this one. I I don't use 32:31 I've been using this one. I I don't use it anymore, but I used it early on 32:33 it anymore, but I used it early on 32:33 it anymore, but I used it early on >> when we played the uh first got into the 32:36 >> when we played the uh first got into the 32:36 >> when we played the uh first got into the peptide 32:37 peptide 32:37 peptide >> uh game about 10 years ago, 32:39 >> uh game about 10 years ago, 32:39 >> uh game about 10 years ago, >> and it just doesn't work. No, 32:41 >> and it just doesn't work. No, 32:41 >> and it just doesn't work. No, >> I it just doesn't. And as I dug more 32:43 >> I it just doesn't. And as I dug more 32:43 >> I it just doesn't. And as I dug more into the research, there is actually 32:45 into the research, there is actually 32:45 into the research, there is actually research going back to the 80s with this 32:47 research going back to the 80s with this 32:47 research going back to the 80s with this and it just doesn't work. 32:48 and it just doesn't work. 32:48 and it just doesn't work. >> No. And this is one of those examples 32:50 >> No. And this is one of those examples 32:50 >> No. And this is one of those examples where like sometimes the research says 32:51 where like sometimes the research says 32:51 where like sometimes the research says something, but I'm like, I don't care. 32:53 something, but I'm like, I don't care. 32:53 something, but I'm like, I don't care. Anecdotally, I've had great success with 32:54 Anecdotally, I've had great success with 32:54 Anecdotally, I've had great success with it, whatever. 32:55 it, whatever. 32:55 it, whatever. >> Or vice versa. 32:56 >> Or vice versa. 32:56 >> Or vice versa. >> Or vice versa. But this is definitely 32:58 >> Or vice versa. But this is definitely 32:58 >> Or vice versa. But this is definitely one of those things where um like you 33:00 one of those things where um like you 33:00 one of those things where um like you said, you know, we we used it and we 33:02 said, you know, we we used it and we 33:02 said, you know, we we used it and we used it with enough people and and often 33:04 used it with enough people and and often 33:04 used it with enough people and and often we try them on ourselves. So we used it 33:06 we try them on ourselves. So we used it 33:06 we try them on ourselves. So we used it with enough people to say I don't think 33:08 with enough people to say I don't think 33:08 with enough people to say I don't think it's been clinically relevant. And then 33:10 it's been clinically relevant. And then 33:10 it's been clinically relevant. And then when you really dig into the research, 33:11 when you really dig into the research, 33:11 when you really dig into the research, you can find even the research results 33:14 you can find even the research results 33:14 you can find even the research results were were poor. So 33:15 were were poor. So 33:15 were were poor. So >> and that's been some of the criticism of 33:17 >> and that's been some of the criticism of 33:18 >> and that's been some of the criticism of um peptides that many of the peptides 33:20 um peptides that many of the peptides 33:20 um peptides that many of the peptides out there that we do use very very 33:22 out there that we do use very very 33:22 out there that we do use very very frequently. A lot of the research was 33:24 frequently. A lot of the research was 33:24 frequently. A lot of the research was animal study research, right? and it it 33:27 animal study research, right? and it it 33:27 animal study research, right? and it it doesn't have robust human trials yet. Um 33:31 doesn't have robust human trials yet. Um 33:31 doesn't have robust human trials yet. Um but when you use these peptides are 33:33 but when you use these peptides are 33:33 but when you use these peptides are clinically forgiving side effect 33:35 clinically forgiving side effect 33:35 clinically forgiving side effect profiles virtually zero um in many cases 33:38 profiles virtually zero um in many cases 33:38 profiles virtually zero um in many cases if it's done right and it didn't matter. 33:41 if it's done right and it didn't matter. 33:41 if it's done right and it didn't matter. We just saw the results. It was the 33:43 We just saw the results. It was the 33:43 We just saw the results. It was the proof was in the pudding. So yes, again 33:45 proof was in the pudding. So yes, again 33:45 proof was in the pudding. So yes, again you got to have a relationship with the 33:46 you got to have a relationship with the 33:46 you got to have a relationship with the doctor. 33:47 doctor. 33:47 doctor. >> And I would also say that with most PEP 33:49 >> And I would also say that with most PEP 33:49 >> And I would also say that with most PEP most not all it's pretty benign. It's 33:51 most not all it's pretty benign. It's 33:52 most not all it's pretty benign. It's like if it works for you it works for 33:53 like if it works for you it works for 33:53 like if it works for you it works for you. If it doesn't then it doesn't. I 33:55 you. If it doesn't then it doesn't. I 33:55 you. If it doesn't then it doesn't. I mean, other than the expense. So, for 33:58 mean, other than the expense. So, for 33:58 mean, other than the expense. So, for the most part, as long as you've had 34:00 the most part, as long as you've had 34:00 the most part, as long as you've had someone really help you pick and choose 34:01 someone really help you pick and choose 34:01 someone really help you pick and choose the ones that are good for you, it's a 34:04 the ones that are good for you, it's a 34:04 the ones that are good for you, it's a an easy experiment. Like, this Delta 34:05 an easy experiment. Like, this Delta 34:05 an easy experiment. Like, this Delta sleep inducing peptide. Like, that was 34:07 sleep inducing peptide. Like, that was 34:07 sleep inducing peptide. Like, that was an easy experiment. It didn't do 34:08 an easy experiment. It didn't do 34:08 an easy experiment. It didn't do anything. Okay. It didn't do anything. 34:10 anything. Okay. It didn't do anything. 34:10 anything. Okay. It didn't do anything. But, okay, that's 34:11 But, okay, that's 34:11 But, okay, that's >> okay. I want to give everybody this. 34:12 >> okay. I want to give everybody this. 34:12 >> okay. I want to give everybody this. This is a hack. 34:13 This is a hack. 34:13 This is a hack. >> Hacks. 34:14 >> Hacks. 34:14 >> Hacks. >> This is a straightup 34:16 >> This is a straightup 34:16 >> This is a straightup sleep hack. Um, and I've used this 34:19 sleep hack. Um, and I've used this 34:19 sleep hack. Um, and I've used this personally and uh I'm starting to get 34:22 personally and uh I'm starting to get 34:22 personally and uh I'm starting to get some pretty good success with it. 34:24 some pretty good success with it. 34:24 some pretty good success with it. This is creatine. Now, I don't just mean 34:27 This is creatine. Now, I don't just mean 34:27 This is creatine. Now, I don't just mean creatine for muscle. Um, we have talked 34:29 creatine for muscle. Um, we have talked 34:29 creatine for muscle. Um, we have talked on this podcast about creatine for mood 34:31 on this podcast about creatine for mood 34:31 on this podcast about creatine for mood stability, particularly in studies with 34:33 stability, particularly in studies with 34:33 stability, particularly in studies with women. Brain health. 34:35 women. Brain health. 34:35 women. Brain health. >> Yes. It's just so incredibly important. 34:37 >> Yes. It's just so incredibly important. 34:38 >> Yes. It's just so incredibly important. Generically, I recommend 10 grams a day 34:40 Generically, I recommend 10 grams a day 34:40 Generically, I recommend 10 grams a day for virtually everybody. Five grams goes 34:42 for virtually everybody. Five grams goes 34:42 for virtually everybody. Five grams goes to the muscle. The other five can go to 34:44 to the muscle. The other five can go to 34:44 to the muscle. The other five can go to your brain, other tissues. But this is a 34:47 your brain, other tissues. But this is a 34:47 your brain, other tissues. But this is a really specific hack for sleep. If 34:50 really specific hack for sleep. If 34:50 really specific hack for sleep. If you've had a rough night, sleep 34:53 you've had a rough night, sleep 34:53 you've had a rough night, sleep deprivation, they have done, there was a 34:54 deprivation, they have done, there was a 34:54 deprivation, they have done, there was a 2024 uh study where they were able to 34:59 2024 uh study where they were able to 34:59 2024 uh study where they were able to essentially get past all of the 35:01 essentially get past all of the 35:01 essentially get past all of the negatives of a bad night's sleep by 35:04 negatives of a bad night's sleep by 35:04 negatives of a bad night's sleep by pushing creatin at the right dose. And 35:07 pushing creatin at the right dose. And 35:07 pushing creatin at the right dose. And here's the dose. It's.35 35:10 here's the dose. It's.35 35:10 here's the dose. It's.35 gram per kilogram of body weight. Now, 35:13 gram per kilogram of body weight. Now, 35:13 gram per kilogram of body weight. Now, what that translates to roughly, if 35:15 what that translates to roughly, if 35:15 what that translates to roughly, if you're doing quick math, uh, for 35:17 you're doing quick math, uh, for 35:17 you're doing quick math, uh, for somebody who's 154 pounds, that's about 35:19 somebody who's 154 pounds, that's about 35:19 somebody who's 154 pounds, that's about 70 kg. If you're 154 pounds, you'd need 35:22 70 kg. If you're 154 pounds, you'd need 35:22 70 kg. If you're 154 pounds, you'd need about 25 grams of protein. To translate 35:25 about 25 grams of protein. To translate 35:25 about 25 grams of protein. To translate that into the scoops, most people are 35:27 that into the scoops, most people are 35:27 that into the scoops, most people are getting these things as a as a powder. 35:28 getting these things as a as a powder. 35:28 getting these things as a as a powder. That would be about five scoops. One 35:31 That would be about five scoops. One 35:31 That would be about five scoops. One scoop is five grams. So, for 150 pound 35:33 scoop is five grams. So, for 150 pound 35:33 scoop is five grams. So, for 150 pound person, you need five scoops. And that's 35:36 person, you need five scoops. And that's 35:36 person, you need five scoops. And that's going to really help to negate a lot of 35:38 going to really help to negate a lot of 35:38 going to really help to negate a lot of those negative effects. Again, depending
Co-Sleeping, Relationships, and Final Takeaways 35:40 those negative effects. Again, depending 35:40 those negative effects. Again, depending on the size of the person, I need a 35:42 on the size of the person, I need a 35:42 on the size of the person, I need a little bit more than that. And it's a 35:44 little bit more than that. And it's a 35:44 little bit more than that. And it's a hack in the sense that this is something 35:46 hack in the sense that this is something 35:46 hack in the sense that this is something you do post a bad night's sleep to 35:49 you do post a bad night's sleep to 35:49 you do post a bad night's sleep to alleviate symptoms. 35:50 alleviate symptoms. 35:50 alleviate symptoms. >> Correct. 35:51 >> Correct. 35:51 >> Correct. >> But it's also a preventative hack 35:53 >> But it's also a preventative hack 35:53 >> But it's also a preventative hack because if you're taking your creatine 35:55 because if you're taking your creatine 35:55 because if you're taking your creatine in the evening 35:56 in the evening 35:56 in the evening >> prior to the sleep, especially if you 35:58 >> prior to the sleep, especially if you 35:58 >> prior to the sleep, especially if you can add some collagen to that, 36:00 can add some collagen to that, 36:00 can add some collagen to that, >> some saffron. Like my hack is make 36:03 >> some saffron. Like my hack is make 36:03 >> some saffron. Like my hack is make yourself a delicious cup of pre-bedtime 36:07 yourself a delicious cup of pre-bedtime 36:07 yourself a delicious cup of pre-bedtime drink. I like saffron, collagen, creatin 36:12 drink. I like saffron, collagen, creatin 36:12 drink. I like saffron, collagen, creatin at 10 grams. I already took five in the 36:14 at 10 grams. I already took five in the 36:14 at 10 grams. I already took five in the morning. I'm taking another 10 at night. 36:17 morning. I'm taking another 10 at night. 36:17 morning. I'm taking another 10 at night. >> Okay. 36:17 >> Okay. 36:17 >> Okay. >> Um, coconut oil and some form of a full 36:23 >> Um, coconut oil and some form of a full 36:23 >> Um, coconut oil and some form of a full fat milk, like you know, raw milk. 36:26 fat milk, like you know, raw milk. 36:26 fat milk, like you know, raw milk. >> And it's so delicious and so calming and 36:31 >> And it's so delicious and so calming and 36:31 >> And it's so delicious and so calming and it will work the same way except for 36:33 it will work the same way except for 36:33 it will work the same way except for prevention. So, it's going to help. 36:35 prevention. So, it's going to help. 36:35 prevention. So, it's going to help. >> You're giving the prevention hack. I'm 36:36 >> You're giving the prevention hack. I'm 36:36 >> You're giving the prevention hack. I'm giving the oh [ __ ] hack. This is the, 36:38 giving the oh [ __ ] hack. This is the, 36:38 giving the oh [ __ ] hack. This is the, you know, the emergency hack. 36:40 you know, the emergency hack. 36:40 you know, the emergency hack. >> You're you're double protected. 36:43 >> You're you're double protected. 36:43 >> You're you're double protected. >> There we go. Okay. Um, 36:47 >> There we go. Okay. Um, 36:47 >> There we go. Okay. Um, should we sleep with our kids? Uh, 36:49 should we sleep with our kids? Uh, 36:49 should we sleep with our kids? Uh, co-sleeping. This concept of 36:50 co-sleeping. This concept of 36:50 co-sleeping. This concept of co-sleeping, 36:52 co-sleeping, 36:52 co-sleeping, this is tough and there's a lot of notes 36:54 this is tough and there's a lot of notes 36:54 this is tough and there's a lot of notes here uh for everyone to look at on the 36:56 here uh for everyone to look at on the 36:56 here uh for everyone to look at on the substack, but essentially there are 36:59 substack, but essentially there are 36:59 substack, but essentially there are reasons to say yes and there's plenty of 37:01 reasons to say yes and there's plenty of 37:01 reasons to say yes and there's plenty of reasons to say no. And so ultimately 37:04 reasons to say no. And so ultimately 37:04 reasons to say no. And so ultimately what it comes down to is that it just 37:06 what it comes down to is that it just 37:06 what it comes down to is that it just you know that obnoxious answer that 37:08 you know that obnoxious answer that 37:08 you know that obnoxious answer that doctors will give you when you ask it 37:10 doctors will give you when you ask it 37:10 doctors will give you when you ask it depends. It just depends. 37:11 depends. It just depends. 37:12 depends. It just depends. >> Um so there are absolute benefits uh 37:15 >> Um so there are absolute benefits uh 37:15 >> Um so there are absolute benefits uh oxytocin there's all kinds of uh 37:17 oxytocin there's all kinds of uh 37:18 oxytocin there's all kinds of uh improvements certainly for uh women and 37:20 improvements certainly for uh women and 37:20 improvements certainly for uh women and which we experienced this women in 37:22 which we experienced this women in 37:22 which we experienced this women in breastfeeding. It's a hell of a lot 37:24 breastfeeding. It's a hell of a lot 37:24 breastfeeding. It's a hell of a lot easier having the child near you and 37:27 easier having the child near you and 37:27 easier having the child near you and close to you uh in terms of uh 37:29 close to you uh in terms of uh 37:29 close to you uh in terms of uh strategies for that to help with your 37:31 strategies for that to help with your 37:31 strategies for that to help with your own sleep. Um, but there's definitely 37:34 own sleep. Um, but there's definitely 37:34 own sleep. Um, but there's definitely risk with it. I mean, we're back to this 37:35 risk with it. I mean, we're back to this 37:35 risk with it. I mean, we're back to this idea of arousability that the more 37:37 idea of arousability that the more 37:37 idea of arousability that the more you're going to be disturbed throughout 37:39 you're going to be disturbed throughout 37:39 you're going to be disturbed throughout the night, ultimately that could 37:40 the night, ultimately that could 37:40 the night, ultimately that could negatively affect your sleep. 37:42 negatively affect your sleep. 37:42 negatively affect your sleep. >> So, this is with kids. It also can be 37:44 >> So, this is with kids. It also can be 37:44 >> So, this is with kids. It also can be with your spouse. So, again, there's it 37:47 with your spouse. So, again, there's it 37:47 with your spouse. So, again, there's it could be that you're getting all this um 37:49 could be that you're getting all this um 37:49 could be that you're getting all this um psychological safety and uh sexual 37:52 psychological safety and uh sexual 37:52 psychological safety and uh sexual proximity with your spouse. Um that's 37:55 proximity with your spouse. Um that's 37:55 proximity with your spouse. Um that's enforcing the relationship, reinforcing 37:57 enforcing the relationship, reinforcing 37:57 enforcing the relationship, reinforcing the the relationship. All those things 37:59 the the relationship. All those things 37:59 the the relationship. All those things are pros. But if you're getting constant 38:00 are pros. But if you're getting constant 38:00 are pros. But if you're getting constant micro arousals, if somebody's snoring 38:03 micro arousals, if somebody's snoring 38:03 micro arousals, if somebody's snoring really bad, um if it's just we're not on 38:05 really bad, um if it's just we're not on 38:05 really bad, um if it's just we're not on the same time frame. I mean, I do get up 38:07 the same time frame. I mean, I do get up 38:07 the same time frame. I mean, I do get up earlier than you do. Um so we're a 38:10 earlier than you do. Um so we're a 38:10 earlier than you do. Um so we're a little bit off that way. So it just 38:11 little bit off that way. So it just 38:11 little bit off that way. So it just depends um what the situation is. 38:15 depends um what the situation is. 38:15 depends um what the situation is. >> Okay. Well, I would like to take a vote. 38:18 >> Okay. Well, I would like to take a vote. 38:18 >> Okay. Well, I would like to take a vote. I would say that co-sleeping with 38:21 I would say that co-sleeping with 38:21 I would say that co-sleeping with children is more good than bad up to the 38:27 children is more good than bad up to the 38:27 children is more good than bad up to the age where the kid really stops sleeping 38:29 age where the kid really stops sleeping 38:29 age where the kid really stops sleeping so smoothly. So if you think that idea 38:32 so smoothly. So if you think that idea 38:32 so smoothly. So if you think that idea of like let's say up to two years old, 38:34 of like let's say up to two years old, 38:34 of like let's say up to two years old, there's more benefit for the child for 38:38 there's more benefit for the child for 38:38 there's more benefit for the child for sure and I would still say more benefit 38:40 sure and I would still say more benefit 38:40 sure and I would still say more benefit even for the parents especially the 38:41 even for the parents especially the 38:41 even for the parents especially the mom's recovery if co-sleeping is 38:43 mom's recovery if co-sleeping is 38:43 mom's recovery if co-sleeping is happening up until age two. after age 38:46 happening up until age two. after age 38:46 happening up until age two. after age two, they're kicking, they get up more, 38:48 two, they're kicking, they get up more, 38:48 two, they're kicking, they get up more, they're just there's just a lot more 38:50 they're just there's just a lot more 38:50 they're just there's just a lot more annoyance. Plus, you don't want them 38:52 annoyance. Plus, you don't want them 38:52 annoyance. Plus, you don't want them make you don't want your child to have a 38:54 make you don't want your child to have a 38:54 make you don't want your child to have a hard time sleeping alone in a bed alone. 38:56 hard time sleeping alone in a bed alone. 38:56 hard time sleeping alone in a bed alone. >> Sure. 38:56 >> Sure. 38:56 >> Sure. >> Okay. 38:57 >> Okay. 38:57 >> Okay. >> Or our our 5-year-old who has she has 38:59 >> Or our our 5-year-old who has she has 39:00 >> Or our our 5-year-old who has she has constant sort of 39:02 constant sort of 39:02 constant sort of >> fighting conversations with I don't know 39:04 >> fighting conversations with I don't know 39:04 >> fighting conversations with I don't know who the hell she's fighting with all 39:06 who the hell she's fighting with all 39:06 who the hell she's fighting with all night long yelling at people in the 39:07 night long yelling at people in the 39:07 night long yelling at people in the middle of the night. 39:08 middle of the night. 39:08 middle of the night. >> She's telling them what's up, but she 39:10 >> She's telling them what's up, but she 39:10 >> She's telling them what's up, but she wakes up super refreshed. 39:12 wakes up super refreshed. 39:12 wakes up super refreshed. >> She got it all out in the middle of the 39:14 >> She got it all out in the middle of the 39:14 >> She got it all out in the middle of the night. Um, now that's my vote for 39:16 night. Um, now that's my vote for 39:16 night. Um, now that's my vote for co-sleeping with your children. As far 39:18 co-sleeping with your children. As far 39:18 co-sleeping with your children. As far as co-sleeping with the couple, I think 39:22 as co-sleeping with the couple, I think 39:22 as co-sleeping with the couple, I think that the studies related to the damages 39:26 that the studies related to the damages 39:26 that the studies related to the damages of sleeping apart are more significant 39:29 of sleeping apart are more significant 39:29 of sleeping apart are more significant from my perspective from you know my 39:32 from my perspective from you know my 39:32 from my perspective from you know my bias as well as my clinical opinion. So 39:35 bias as well as my clinical opinion. So 39:35 bias as well as my clinical opinion. So if it's so disruptive like if your 39:37 if it's so disruptive like if your 39:37 if it's so disruptive like if your partners the snoring is one of the main 39:39 partners the snoring is one of the main 39:39 partners the snoring is one of the main reasons why people will stop sleeping 39:40 reasons why people will stop sleeping 39:40 reasons why people will stop sleeping together like or or the the the cycle 39:43 together like or or the the the cycle 39:43 together like or or the the the cycle like you were describing like one person 39:45 like you were describing like one person 39:45 like you were describing like one person goes to sleep too early the other person 39:47 goes to sleep too early the other person 39:47 goes to sleep too early the other person goes to sleep like if that's so 39:48 goes to sleep like if that's so 39:48 goes to sleep like if that's so disruptive then fine have your deep 39:52 disruptive then fine have your deep 39:52 disruptive then fine have your deep sleep be a part but I do think those 39:54 sleep be a part but I do think those 39:54 sleep be a part but I do think those couples need to prioritize some sort of 39:56 couples need to prioritize some sort of 39:56 couples need to prioritize some sort of togetherness that is a routine as well 39:59 togetherness that is a routine as well 39:59 togetherness that is a routine as well so either there's togetherness right 40:00 so either there's togetherness right 40:00 so either there's togetherness right before bed or there's togetherness in 40:02 before bed or there's togetherness in 40:02 before bed or there's togetherness in the morning that hopefully can be like, 40:05 the morning that hopefully can be like, 40:05 the morning that hopefully can be like, "Oh, I have the habit of crawling into 40:07 "Oh, I have the habit of crawling into 40:07 "Oh, I have the habit of crawling into bed with my wife." 40:08 bed with my wife." 40:08 bed with my wife." >> Yes. 40:09 >> Yes. 40:09 >> Yes. >> Because I'm already awake. Yes. 40:10 >> Because I'm already awake. Yes. 40:10 >> Because I'm already awake. Yes. >> For snuggles. 40:11 >> For snuggles. 40:11 >> For snuggles. >> Cuz for snuggles. 40:13 >> Cuz for snuggles. 40:13 >> Cuz for snuggles. >> I'm not thinking snuggles. Right. Yeah. 40:14 >> I'm not thinking snuggles. Right. Yeah. 40:14 >> I'm not thinking snuggles. Right. Yeah. I mean, you're kind of leading into uh 40:18 I mean, you're kind of leading into uh 40:18 I mean, you're kind of leading into uh >> what 40:18 >> what 40:18 >> what >> one of the best advantages of 40:20 >> one of the best advantages of 40:20 >> one of the best advantages of >> You're not thinking of snuggles. We've 40:22 >> You're not thinking of snuggles. We've 40:22 >> You're not thinking of snuggles. We've done an entire episode on the idea of 40:24 done an entire episode on the idea of 40:24 done an entire episode on the idea of like 40:24 like 40:24 like >> I was beyond snuggles at that point. I 40:26 >> I was beyond snuggles at that point. I 40:26 >> I was beyond snuggles at that point. I was 40:26 was 40:26 was >> So you you you meant snuggles. You just 40:29 >> So you you you meant snuggles. You just 40:29 >> So you you you meant snuggles. You just from snuggles to 40:30 from snuggles to 40:30 from snuggles to >> Yeah. to sex. I mean, the proximity of 40:32 >> Yeah. to sex. I mean, the proximity of 40:32 >> Yeah. to sex. I mean, the proximity of that and what all of that is doing. So, 40:34 that and what all of that is doing. So, 40:34 that and what all of that is doing. So, you're get you're 40:35 you're get you're 40:36 you're get you're >> knowing that you're able to actually 40:37 >> knowing that you're able to actually 40:37 >> knowing that you're able to actually have the proximity to make it easier to 40:39 have the proximity to make it easier to 40:39 have the proximity to make it easier to have sex. 40:39 have sex. 40:39 have sex. >> It is true. It's harder to have sex when 40:41 >> It is true. It's harder to have sex when 40:41 >> It is true. It's harder to have sex when you're in different rooms. That's hard. 40:43 you're in different rooms. That's hard. 40:43 you're in different rooms. That's hard. >> Is it? Yeah. You need a doctor to tell 40:44 >> Is it? Yeah. You need a doctor to tell 40:44 >> Is it? Yeah. You need a doctor to tell you that. 40:45 you that. 40:45 you that. >> Although, you can do your phone sex. How 40:46 >> Although, you can do your phone sex. How 40:46 >> Although, you can do your phone sex. How about that? You can have phone sex with 40:49 about that? You can have phone sex with 40:49 about that? You can have phone sex with your partner. And 40:50 your partner. And 40:50 your partner. And >> that sucks. 40:51 >> that sucks. 40:52 >> that sucks. >> Anyway, 40:52 >> Anyway, 40:52 >> Anyway, >> all right. 40:53 >> all right. 40:53 >> all right. >> That's I I'm I'm voting for sleeping 40:55 >> That's I I'm I'm voting for sleeping 40:55 >> That's I I'm I'm voting for sleeping with 40:56 with 40:56 with >> your partner. Yeah. 40:58 >> your partner. Yeah. 40:58 >> your partner. Yeah. >> And the baby. 40:59 >> And the baby. 40:59 >> And the baby. >> Not the baby. I want to make sure that 41:02 >> Not the baby. I want to make sure that 41:02 >> Not the baby. I want to make sure that there's anyway there's reasons why if 41:05 there's anyway there's reasons why if 41:05 there's anyway there's reasons why if you're talking if you're talking about 41:06 you're talking if you're talking about 41:06 you're talking if you're talking about co- sleeping with kids and we're 41:08 co- sleeping with kids and we're 41:08 co- sleeping with kids and we're reversing back to this infants it's got 41:11 reversing back to this infants it's got 41:11 reversing back to this infants it's got to be really proximity that's what you 41:13 to be really proximity that's what you 41:13 to be really proximity that's what you you put them in the bassinet and those 41:15 you put them in the bassinet and those 41:15 you put them in the bassinet and those kind of things you know having them in 41:16 kind of things you know having them in 41:16 kind of things you know having them in the same room makes sense right but you 41:18 the same room makes sense right but you 41:18 the same room makes sense right but you know once you get over one to two years 41:19 know once you get over one to two years 41:19 know once you get over one to two years old then the risks of SIDS and those 41:21 old then the risks of SIDS and those 41:21 old then the risks of SIDS and those things go down and then it then 41:23 things go down and then it then 41:23 things go down and then it then co-sleeping can be a lot easier 41:25 co-sleeping can be a lot easier 41:25 co-sleeping can be a lot easier >> all right so then pros sex 41:29 >> all right so then pros sex 41:30 >> all right so then pros sex and tax and tax. That's it's a great way 41:33 and tax and tax. That's it's a great way 41:33 and tax and tax. That's it's a great way a great way to end. 41:34 a great way to end. 41:34 a great way to end. >> All righty. 41:35 >> All righty. 41:35 >> All righty. >> Okay, that's a wrap. Remember, the 41:37 >> Okay, that's a wrap. Remember, the 41:37 >> Okay, that's a wrap. Remember, the choices you make today shape the legacy 41:39 choices you make today shape the legacy 41:39 choices you make today shape the legacy you live tomorrow. If this episode 41:41 you live tomorrow. If this episode 41:41 you live tomorrow. If this episode helped you feel alive and live, share 41:44 helped you feel alive and live, share 41:44 helped you feel alive and live, share with someone you care about and 41:45 with someone you care about and 41:45 with someone you care about and subscribe so you never miss what's next. 41:47 subscribe so you never miss what's next. 41:47 subscribe so you never miss what's next. Until next time, stay intentional, stay 41:49 Until next time, stay intentional, stay 41:49 Until next time, stay intentional, stay inspired, and keep living the well-lived 41:51 inspired, and keep living the well-lived 41:52 inspired, and keep living the well-lived life.
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