Full Transcript Show Introduction 0:02 [Music] 0:02 [Music] Welcome to the Longevity Protocol with 0:04 Welcome to the Longevity Protocol with 0:04 Welcome to the Longevity Protocol with Dr. Christina Bosch and Dr. John A. 0:06 Dr. Christina Bosch and Dr. John A. 0:06 Dr. Christina Bosch and Dr. John A. Robinson. We'll be your guides to 0:09 Robinson. We'll be your guides to 0:09 Robinson. We'll be your guides to uncovering the secrets to optimal 0:11 uncovering the secrets to optimal 0:11 uncovering the secrets to optimal health, better sex, and happiness. From 0:14 health, better sex, and happiness. From 0:14 health, better sex, and happiness. From debunking aging myths to exploring the 0:16 debunking aging myths to exploring the 0:16 debunking aging myths to exploring the science behind what it means to live the 0:18 science behind what it means to live the 0:18 science behind what it means to live the longevity protocol. We'll dive into a 0:21 longevity protocol. We'll dive into a 0:21 longevity protocol. We'll dive into a wide range of topics. 0:24 wide range of topics. 0:24 wide range of topics. So get ready for an exhilarating journey 0:27 So get ready for an exhilarating journey 0:27 So get ready for an exhilarating journey in what it means to live well and feel 0:29 in what it means to live well and feel 0:29 in what it means to live well and feel your very best at any age.
Sleep Hygiene Basics 0:42 >> Why so serious? 0:42 >> Why so serious? >> Well, I was going to say, why are you so 0:43 >> Well, I was going to say, why are you so 0:43 >> Well, I was going to say, why are you so cute? 0:44 cute? 0:44 cute? >> I mean, why does it just always start 0:47 >> I mean, why does it just always start 0:47 >> I mean, why does it just always start off that way for me? 0:48 off that way for me? 0:48 off that way for me? >> Um because as soon as I look at you 0:50 >> Um because as soon as I look at you 0:50 >> Um because as soon as I look at you Yeah. you're laughing and I'm just 0:52 Yeah. you're laughing and I'm just 0:52 Yeah. you're laughing and I'm just thinking, you look cute. You look great. 0:54 thinking, you look cute. You look great. 0:54 thinking, you look cute. You look great. >> Thanks, man. 0:54 >> Thanks, man. 0:54 >> Thanks, man. >> Um I like this episode today. Um maybe 0:59 >> Um I like this episode today. Um maybe 0:59 >> Um I like this episode today. Um maybe it could be because I'm a little bit 1:01 it could be because I'm a little bit 1:01 it could be because I'm a little bit tired of um but sleep is really one of 1:04 tired of um but sleep is really one of 1:04 tired of um but sleep is really one of those um really important hacks and 1:07 those um really important hacks and 1:07 those um really important hacks and that's what we're going to talk about 1:09 that's what we're going to talk about 1:09 that's what we're going to talk about today. 1:09 today. 1:09 today. >> Oh, how are we calling sleep a hack? But 1:11 >> Oh, how are we calling sleep a hack? But 1:11 >> Oh, how are we calling sleep a hack? But okay, I'll let you get going. 1:12 okay, I'll let you get going. 1:12 okay, I'll let you get going. >> That's that's Well, 1:13 >> That's that's Well, 1:14 >> That's that's Well, >> we just started. I'm already getting 1:15 >> we just started. I'm already getting 1:15 >> we just started. I'm already getting oppositional. Go ahead. 1:17 oppositional. Go ahead. 1:17 oppositional. Go ahead. the the catchphrase, the the new fangled 1:20 the the catchphrase, the the new fangled 1:20 the the catchphrase, the the new fangled techy kind of catchphrase of some kind 1:22 techy kind of catchphrase of some kind 1:22 techy kind of catchphrase of some kind of hack that you have to figure out. 1:24 of hack that you have to figure out. 1:24 of hack that you have to figure out. Yeah, it's maybe a little bit of an 1:26 Yeah, it's maybe a little bit of an 1:26 Yeah, it's maybe a little bit of an obnoxious kind of term, at least for us. 1:28 obnoxious kind of term, at least for us. 1:28 obnoxious kind of term, at least for us. Um, but it is something that's pivotal. 1:31 Um, but it is something that's pivotal. 1:31 Um, but it is something that's pivotal. It's something about lifestyle. We were 1:33 It's something about lifestyle. We were 1:33 It's something about lifestyle. We were saying before, it's not just a health 1:36 saying before, it's not just a health 1:36 saying before, it's not just a health shouldn't be about a trend. It should be 1:37 shouldn't be about a trend. It should be 1:37 shouldn't be about a trend. It should be about a lifestyle. And that's certainly 1:39 about a lifestyle. And that's certainly 1:39 about a lifestyle. And that's certainly the case when it comes to sleep. 1:42 the case when it comes to sleep. 1:42 the case when it comes to sleep. Um, I think it's important to mention 1:45 Um, I think it's important to mention 1:45 Um, I think it's important to mention how many different things sleep is 1:46 how many different things sleep is 1:46 how many different things sleep is actually helping with with with our 1:48 actually helping with with with our 1:48 actually helping with with with our health. 1:48 health. 1:48 health. >> Yeah. 1:49 >> Yeah. 1:49 >> Yeah. >> And really how it eludes so many people 1:51 >> And really how it eludes so many people 1:51 >> And really how it eludes so many people and so many patients that come to see 1:52 and so many patients that come to see 1:52 and so many patients that come to see us. 1:52 us. 1:52 us. >> Yeah. I mean, I think it's important to 1:54 >> Yeah. I mean, I think it's important to 1:54 >> Yeah. I mean, I think it's important to note that part of the reason why people 1:55 note that part of the reason why people 1:55 note that part of the reason why people rely so much rely so much on hacks is 1:59 rely so much rely so much on hacks is 1:59 rely so much rely so much on hacks is because they're not sleeping well. So, 2:00 because they're not sleeping well. So, 2:00 because they're not sleeping well. So, they feel like they need all of these 2:02 they feel like they need all of these 2:02 they feel like they need all of these other things to boost them up and pep 2:04 other things to boost them up and pep 2:04 other things to boost them up and pep them up. And and the reality is if we're 2:06 them up. And and the reality is if we're 2:06 them up. And and the reality is if we're not sleeping well and we're not 2:08 not sleeping well and we're not 2:08 not sleeping well and we're not regenerating and repairing and restoring 2:10 regenerating and repairing and restoring 2:10 regenerating and repairing and restoring then longevity is very difficult to 2:13 then longevity is very difficult to 2:13 then longevity is very difficult to grasp. 2:14 grasp. 2:14 grasp. >> People are always looking for like 2:15 >> People are always looking for like 2:15 >> People are always looking for like tricks and tips. 2:16 tricks and tips. 2:16 tricks and tips. >> Yeah. 2:17 >> Yeah. 2:17 >> Yeah. >> Tricks, tips, hacks. 2:18 >> Tricks, tips, hacks. 2:18 >> Tricks, tips, hacks. >> My trick is 2:21 >> My trick is 2:21 >> My trick is um sleep. My tip is do whatever you got 2:25 um sleep. My tip is do whatever you got 2:25 um sleep. My tip is do whatever you got to do to sleep. Now, I mean, you know, 2:26 to do to sleep. Now, I mean, you know, 2:26 to do to sleep. Now, I mean, you know, we're making light of it, but obviously 2:27 we're making light of it, but obviously 2:28 we're making light of it, but obviously it's a whole episode. And sleep is 2:30 it's a whole episode. And sleep is 2:30 it's a whole episode. And sleep is challenging for both you and I for for 2:33 challenging for both you and I for for 2:33 challenging for both you and I for for many reasons. 2:35 many reasons. 2:35 many reasons. Some of them are external, which it's 2:37 Some of them are external, which it's 2:38 Some of them are external, which it's important that we address because sleep 2:39 important that we address because sleep 2:39 important that we address because sleep hygiene 2:40 hygiene 2:40 hygiene >> I think over the years actually sleep 2:42 >> I think over the years actually sleep 2:42 >> I think over the years actually sleep hygiene is one of the things that I've 2:43 hygiene is one of the things that I've 2:43 hygiene is one of the things that I've had to spend time working on with 2:44 had to spend time working on with 2:44 had to spend time working on with patients the most. There's a lot of 2:46 patients the most. There's a lot of 2:46 patients the most. There's a lot of things that people don't realize they 2:48 things that people don't realize they 2:48 things that people don't realize they shouldn't do. 2:50 shouldn't do. 2:50 shouldn't do. I don't know if I'm jumping notes. You 2:52 I don't know if I'm jumping notes. You 2:52 I don't know if I'm jumping notes. You know how I always do that. But I will 2:54 know how I always do that. But I will 2:54 know how I always do that. But I will say that 2:54 say that 2:54 say that >> well which let's talk about I mean might 2:56 >> well which let's talk about I mean might 2:56 >> well which let's talk about I mean might as well. what I mean that's really 2:58 as well. what I mean that's really 2:58 as well. what I mean that's really frankly where it starts. Then we can get 2:59 frankly where it starts. Then we can get 2:59 frankly where it starts. Then we can get into some of the things that we do and 3:01 into some of the things that we do and 3:01 into some of the things that we do and the strategies and hormones and various 3:03 the strategies and hormones and various 3:03 the strategies and hormones and various things that can certainly help but it 3:05 things that can certainly help but it 3:05 things that can certainly help but it does start off with the basic hygienic 3:08 does start off with the basic hygienic 3:08 does start off with the basic hygienic thing. I mean that's a kind of a fancy 3:10 thing. I mean that's a kind of a fancy 3:10 thing. I mean that's a kind of a fancy term for just saying what are your what 3:12 term for just saying what are your what 3:12 term for just saying what are your what are your habits? 3:13 are your habits? 3:13 are your habits? >> What are your habits? 3:14 >> What are your habits? 3:14 >> What are your habits? >> Um well for starters the bed should be 3:17 >> Um well for starters the bed should be 3:18 >> Um well for starters the bed should be preserved for only two things. Sleep and 3:20 preserved for only two things. Sleep and 3:20 preserved for only two things. Sleep and making love. Literally just those two 3:23 making love. Literally just those two 3:23 making love. Literally just those two things. Every time people use the bed 3:26 things. Every time people use the bed 3:26 things. Every time people use the bed for um reposing I don't know if you say 3:30 for um reposing I don't know if you say 3:30 for um reposing I don't know if you say that in English like that but 3:31 that in English like that but 3:31 that in English like that but >> for resting while they are awake the bed
Darkness and Bedroom Setup 3:35 >> for resting while they are awake the bed 3:35 >> for resting while they are awake the bed is 3:36 is 3:36 is getting associated with being awake and 3:38 getting associated with being awake and 3:38 getting associated with being awake and reading or scrolling or or working or 3:41 reading or scrolling or or working or 3:41 reading or scrolling or or working or anything that's keeping your brain 3:43 anything that's keeping your brain 3:43 anything that's keeping your brain stimulated and that's actually very bad 3:45 stimulated and that's actually very bad 3:45 stimulated and that's actually very bad for the establishment of routine and 3:47 for the establishment of routine and 3:47 for the establishment of routine and physiology is very dependent on routine. 3:50 physiology is very dependent on routine. 3:50 physiology is very dependent on routine. So, I always say to people, it's okay if 3:52 So, I always say to people, it's okay if 3:52 So, I always say to people, it's okay if you're in your room because that's where 3:53 you're in your room because that's where 3:53 you're in your room because that's where you want to rest, but get a get a 3:55 you want to rest, but get a get a 3:55 you want to rest, but get a get a comfortable chair or find another place 3:58 comfortable chair or find another place 3:58 comfortable chair or find another place in the home where you can sit to do 3:59 in the home where you can sit to do 3:59 in the home where you can sit to do those things right before you go to bed. 4:01 those things right before you go to bed. 4:01 those things right before you go to bed. Do not lie in bed and do anything until 4:03 Do not lie in bed and do anything until 4:03 Do not lie in bed and do anything until you're except get ready to sleep. 4:05 you're except get ready to sleep. 4:05 you're except get ready to sleep. >> Yeah. And get out of bed if you're going 4:07 >> Yeah. And get out of bed if you're going 4:07 >> Yeah. And get out of bed if you're going to have any kind of disturbance. 4:08 to have any kind of disturbance. 4:08 to have any kind of disturbance. Correct. Get out of bed. That's huge. 4:10 Correct. Get out of bed. That's huge. 4:10 Correct. Get out of bed. That's huge. And then if you need to work or you 4:12 And then if you need to work or you 4:12 And then if you need to work or you need, you know, you need to write 4:13 need, you know, you need to write 4:13 need, you know, you need to write something down because something's in 4:14 something down because something's in 4:14 something down because something's in your head, uh get out of bed and try to 4:17 your head, uh get out of bed and try to 4:17 your head, uh get out of bed and try to really limit it to uh sleep and sleep 4:19 really limit it to uh sleep and sleep 4:19 really limit it to uh sleep and sleep and sex only. 4:21 and sex only. 4:21 and sex only. >> I think um another hack, another tip, I 4:26 >> I think um another hack, another tip, I 4:26 >> I think um another hack, another tip, I I got I'm I'm a huge component, you know 4:28 I got I'm I'm a huge component, you know 4:28 I got I'm I'm a huge component, you know how obsessed I am about keeping it as 4:30 how obsessed I am about keeping it as 4:30 how obsessed I am about keeping it as dark as possible. U making sure we've 4:33 dark as possible. U making sure we've 4:33 dark as possible. U making sure we've had to hunt for the right curtains. 4:35 had to hunt for the right curtains. 4:35 had to hunt for the right curtains. >> Okay, we laugh about this because he's 4:37 >> Okay, we laugh about this because he's 4:37 >> Okay, we laugh about this because he's constantly I'm going to use the word 4:38 constantly I'm going to use the word 4:38 constantly I'm going to use the word harass. I'm going to go out there and 4:39 harass. I'm going to go out there and 4:39 harass. I'm going to go out there and I'm going to say harassing me about the 4:40 I'm going to say harassing me about the 4:40 I'm going to say harassing me about the fact that the room isn't dark enough and 4:42 fact that the room isn't dark enough and 4:42 fact that the room isn't dark enough and I'm Yeah. Okay, fine. But um you one can 4:48 I'm Yeah. Okay, fine. But um you one can 4:48 I'm Yeah. Okay, fine. But um you one can use eye masks. 4:49 use eye masks. 4:50 use eye masks. >> Yes, I'm I'm not a fan. I mean that's 4:51 >> Yes, I'm I'm not a fan. I mean that's 4:52 >> Yes, I'm I'm not a fan. I mean that's like a personal thing. You're right. I 4:53 like a personal thing. You're right. I 4:53 like a personal thing. You're right. I guess you know I could just put the mask 4:55 guess you know I could just put the mask 4:55 guess you know I could just put the mask on and I've tried it and you know 4:56 on and I've tried it and you know 4:56 on and I've tried it and you know personally I don't like 4:57 personally I don't like 4:57 personally I don't like >> makes your eyeballs hurt. 4:58 >> makes your eyeballs hurt. 4:58 >> makes your eyeballs hurt. >> It just comes off. I don't know. I don't 5:00 >> It just comes off. I don't know. I don't 5:00 >> It just comes off. I don't know. I don't like something on my face like that. So 5:01 like something on my face like that. So 5:01 like something on my face like that. So I mean again that's just me personally 5:03 I mean again that's just me personally 5:03 I mean again that's just me personally but that would help it to some degree. 5:05 but that would help it to some degree. 5:05 but that would help it to some degree. Um, certainly earplugs is the same kind 5:07 Um, certainly earplugs is the same kind 5:07 Um, certainly earplugs is the same kind of concept, you know, although we don't 5:09 of concept, you know, although we don't 5:09 of concept, you know, although we don't really do that. To me, it's more about 5:10 really do that. To me, it's more about 5:10 really do that. To me, it's more about the light. 5:11 the light. 5:11 the light. >> And there's plenty of research to show 5:13 >> And there's plenty of research to show 5:13 >> And there's plenty of research to show even the smallest amounts of light can 5:16 even the smallest amounts of light can 5:16 even the smallest amounts of light can disturb sleep because it's starting to 5:18 disturb sleep because it's starting to 5:18 disturb sleep because it's starting to trigger 5:19 trigger 5:19 trigger >> the pineal gland. So, now we're kind of 5:21 >> the pineal gland. So, now we're kind of 5:21 >> the pineal gland. So, now we're kind of speaking hormonally here. It's 5:23 speaking hormonally here. It's 5:23 speaking hormonally here. It's triggering triggering the pineal gland 5:25 triggering triggering the pineal gland 5:25 triggering triggering the pineal gland >> and disrupting melatonin production. The 5:27 >> and disrupting melatonin production. The 5:27 >> and disrupting melatonin production. The moment the the body, the eye uh senses 5:31 moment the the body, the eye uh senses 5:31 moment the the body, the eye uh senses light, it turns off melatonin because 5:34 light, it turns off melatonin because 5:34 light, it turns off melatonin because it's like, "Oh, well, it's morning. It's 5:35 it's like, "Oh, well, it's morning. It's 5:35 it's like, "Oh, well, it's morning. It's time to get up. So, let's turn off 5:37 time to get up. So, let's turn off 5:37 time to get up. So, let's turn off melatonin production." Right? 5:38 melatonin production." Right? 5:38 melatonin production." Right? >> So, that's where the screen time, right? 5:42 >> So, that's where the screen time, right? 5:42 >> So, that's where the screen time, right? And if you're having and you have light 5:43 And if you're having and you have light 5:43 And if you're having and you have light in your room, this is, and this can be 5:47 in your room, this is, and this can be 5:47 in your room, this is, and this can be like light from the alarm clock. 5:49 like light from the alarm clock. 5:49 like light from the alarm clock. >> Yes. 5:49 >> Yes. 5:49 >> Yes. >> Um light from your cell phone. I mean, 5:51 >> Um light from your cell phone. I mean, 5:51 >> Um light from your cell phone. I mean, having your cell phone next to to your 5:53 having your cell phone next to to your 5:53 having your cell phone next to to your bed. 5:53 bed. 5:53 bed. >> Yeah. 5:54 >> Yeah. 5:54 >> Yeah. >> Maybe we're jumping around too much. All 5:55 >> Maybe we're jumping around too much. All 5:55 >> Maybe we're jumping around too much. All right. Let let's let's let me go back to 5:59 right. Let let's let's let me go back to 5:59 right. Let let's let's let me go back to just what we were saying to summarize as 6:01 just what we were saying to summarize as 6:01 just what we were saying to summarize as we go, okay? Because that's my brain is 6:03 we go, okay? Because that's my brain is 6:03 we go, okay? Because that's my brain is a bullet thinker. Number one, we were 6:05 a bullet thinker. Number one, we were 6:06 a bullet thinker. Number one, we were saying when we're talking about sleep 6:08 saying when we're talking about sleep 6:08 saying when we're talking about sleep hygiene, making sure that the room is 6:11 hygiene, making sure that the room is 6:11 hygiene, making sure that the room is very, very dark. Number two is save the 6:15 very, very dark. Number two is save the 6:15 very, very dark. Number two is save the bed only for sleep and sex. 6:18 bed only for sleep and sex. 6:18 bed only for sleep and sex. >> Okay. And then you were saying about the 6:20 >> Okay. And then you were saying about the 6:20 >> Okay. And then you were saying about the room being really dark. You're talking 6:22 room being really dark. You're talking 6:22 room being really dark. You're talking about like curtains, for some people, 6:24 about like curtains, for some people, 6:24 about like curtains, for some people, sleep masks. 6:25 sleep masks. 6:25 sleep masks. >> Yeah. I mean, if there right, if there's 6:26 >> Yeah. I mean, if there right, if there's 6:26 >> Yeah. I mean, if there right, if there's if there's windows, you've got to you've 6:28 if there's windows, you've got to you've 6:28 if there's windows, you've got to you've got to eliminate all that light. 6:29 got to eliminate all that light. 6:29 got to eliminate all that light. Eliminating light from uh a 6:33 Eliminating light from uh a 6:33 Eliminating light from uh a a clock like you're saying. I mean, 6:35 a clock like you're saying. I mean, 6:35 a clock like you're saying. I mean, anything that's going to bring in that 6:36 anything that's going to bring in that 6:36 anything that's going to bring in that extraneous light, it you've got to keep 6:38 extraneous light, it you've got to keep 6:38 extraneous light, it you've got to keep it as dark as possible. 6:40 it as dark as possible. 6:40 it as dark as possible. >> And you know, this is true for kids, 6:42 >> And you know, this is true for kids, 6:42 >> And you know, this is true for kids, too, because I think parents have a
Sleep, Energy, and Exercise 6:44 too, because I think parents have a 6:44 too, because I think parents have a tendency to want to use nightlights for 6:46 tendency to want to use nightlights for 6:46 tendency to want to use nightlights for their children, but actually it's very 6:48 their children, but actually it's very 6:48 their children, but actually it's very bad for children's sleep. 6:49 bad for children's sleep. 6:49 bad for children's sleep. >> It's not just bad for their sleep, it's 6:50 >> It's not just bad for their sleep, it's 6:50 >> It's not just bad for their sleep, it's actually bad for their eyesight. So 6:53 actually bad for their eyesight. So 6:53 actually bad for their eyesight. So there's research to show that if there's 6:55 there's research to show that if there's 6:55 there's research to show that if there's um a a frequent use of these night 6:58 um a a frequent use of these night 6:58 um a a frequent use of these night lights, it actually causes nearsighted, 7:01 lights, it actually causes nearsighted, 7:01 lights, it actually causes nearsighted, inability to see at a distance, right? 7:03 inability to see at a distance, right? 7:03 inability to see at a distance, right? >> Um so yeah, 7:04 >> Um so yeah, 7:04 >> Um so yeah, >> and there's some correlation of children 7:05 >> and there's some correlation of children 7:06 >> and there's some correlation of children being a little bit more anxious um 7:07 being a little bit more anxious um 7:08 being a little bit more anxious um especially anxious in the dark. So, one 7:10 especially anxious in the dark. So, one 7:10 especially anxious in the dark. So, one of the things that um is recommended is 7:14 of the things that um is recommended is 7:14 of the things that um is recommended is in is to get children and adults 7:18 in is to get children and adults 7:18 in is to get children and adults comfortable with sitting in the dark 7:21 comfortable with sitting in the dark 7:21 comfortable with sitting in the dark even when they're awake and letting 7:22 even when they're awake and letting 7:22 even when they're awake and letting their eyes get used to seeing in the 7:25 their eyes get used to seeing in the 7:25 their eyes get used to seeing in the complete dark. And that's good for 7:27 complete dark. And that's good for 7:27 complete dark. And that's good for eyesight. It's also good for resetting 7:29 eyesight. It's also good for resetting 7:29 eyesight. It's also good for resetting the brain. And it does help train the 7:31 the brain. And it does help train the 7:31 the brain. And it does help train the brain to kind of slow down and shut down 7:33 brain to kind of slow down and shut down 7:33 brain to kind of slow down and shut down in the dark. 7:35 in the dark. 7:35 in the dark. >> Yeah, that's a good point, too. It made 7:36 >> Yeah, that's a good point, too. It made 7:36 >> Yeah, that's a good point, too. It made me think just just about sleep in 7:39 me think just just about sleep in 7:39 me think just just about sleep in general. And this is what I always say 7:40 general. And this is what I always say 7:40 general. And this is what I always say to patients. One, you have to prepare 7:42 to patients. One, you have to prepare 7:42 to patients. One, you have to prepare for sleep, but you also need energy to 7:46 for sleep, but you also need energy to 7:46 for sleep, but you also need energy to sleep. 7:47 sleep. 7:47 sleep. >> That's what's always kind of strange 7:48 >> That's what's always kind of strange 7:48 >> That's what's always kind of strange when we think about the idea of just, 7:50 when we think about the idea of just, 7:50 when we think about the idea of just, well, I'm exhausted, so shouldn't I be 7:53 well, I'm exhausted, so shouldn't I be 7:53 well, I'm exhausted, so shouldn't I be able to just put my head on the pillow 7:54 able to just put my head on the pillow 7:54 able to just put my head on the pillow and pass out because I'm so tired? So, 7:56 and pass out because I'm so tired? So, 7:56 and pass out because I'm so tired? So, if there's metabolic disturbances, 7:59 if there's metabolic disturbances, 7:59 if there's metabolic disturbances, um, then it's difficult to sleep. 8:01 um, then it's difficult to sleep. 8:01 um, then it's difficult to sleep. thyroid issues, low uh testosterone and 8:04 thyroid issues, low uh testosterone and 8:04 thyroid issues, low uh testosterone and estrogen actually can cause a lack of 8:06 estrogen actually can cause a lack of 8:06 estrogen actually can cause a lack of metabolic energy to allow you to capture 8:09 metabolic energy to allow you to capture 8:09 metabolic energy to allow you to capture REM 8:10 REM 8:10 REM >> there. I might be jumping around a bit, 8:12 >> there. I might be jumping around a bit, 8:12 >> there. I might be jumping around a bit, but I think we're we're establishing the 8:13 but I think we're we're establishing the 8:13 but I think we're we're establishing the hygiene concepts and there's there's 8:15 hygiene concepts and there's there's 8:15 hygiene concepts and there's there's maybe other things. 8:16 maybe other things. 8:16 maybe other things. >> Just a question about though when you 8:17 >> Just a question about though when you 8:18 >> Just a question about though when you say that about energy, you don't mean 8:19 say that about energy, you don't mean 8:19 say that about energy, you don't mean that the person should go to sleep when 8:21 that the person should go to sleep when 8:21 that the person should go to sleep when they feel fully energized. You're 8:23 they feel fully energized. You're 8:23 they feel fully energized. You're talking about metabolic energy like 8:25 talking about metabolic energy like 8:25 talking about metabolic energy like physiologic 8:26 physiologic 8:26 physiologic health for the purposes of restoration. 8:29 health for the purposes of restoration. 8:29 health for the purposes of restoration. It's that but it's also the idea of pure 8:32 It's that but it's also the idea of pure 8:32 It's that but it's also the idea of pure exhaustion is not what we're looking 8:35 exhaustion is not what we're looking 8:35 exhaustion is not what we're looking for. You have to enter into sleep is an 8:38 for. You have to enter into sleep is an 8:38 for. You have to enter into sleep is an active process. 8:40 active process. 8:40 active process. >> Um so we don't want to be a complete you 8:43 >> Um so we don't want to be a complete you 8:43 >> Um so we don't want to be a complete you know exhaustion kind of concept in order 8:45 know exhaustion kind of concept in order 8:46 know exhaustion kind of concept in order to get there and a lot of times people 8:47 to get there and a lot of times people 8:47 to get there and a lot of times people think that's what it is or they think if 8:49 think that's what it is or they think if 8:49 think that's what it is or they think if they're exhausted shouldn't they just be 8:50 they're exhausted shouldn't they just be 8:50 they're exhausted shouldn't they just be able to sleep easily? 8:51 able to sleep easily? 8:51 able to sleep easily? >> You know that's interesting. I'm not 8:52 >> You know that's interesting. I'm not 8:52 >> You know that's interesting. I'm not sure that I've ever considered that 8:54 sure that I've ever considered that 8:54 sure that I've ever considered that component, but I have over the years 8:56 component, but I have over the years 8:56 component, but I have over the years said to people who have difficulty 8:58 said to people who have difficulty 8:58 said to people who have difficulty sleeping. Part of the reason most of my 9:00 sleeping. Part of the reason most of my 9:00 sleeping. Part of the reason most of my patients and myself will have difficulty 9:02 patients and myself will have difficulty 9:02 patients and myself will have difficulty sleeping will be because of that freight 9:04 sleeping will be because of that freight 9:04 sleeping will be because of that freight train brain, like the brain that just 9:06 train brain, like the brain that just 9:06 train brain, like the brain that just doesn't shut down. And I've always 9:08 doesn't shut down. And I've always 9:08 doesn't shut down. And I've always recommended it's important that you 9:10 recommended it's important that you 9:10 recommended it's important that you exercise during the day so that your 9:12 exercise during the day so that your 9:12 exercise during the day so that your physical body can help balance out the 9:16 physical body can help balance out the 9:16 physical body can help balance out the brain usage. So you want to use your 9:18 brain usage. So you want to use your 9:18 brain usage. So you want to use your body in a parallel fashion to the way 9:20 body in a parallel fashion to the way 9:20 body in a parallel fashion to the way you use your brain. And I always 9:22 you use your brain. And I always 9:22 you use your brain. And I always explained how that actually restores 9:26 explained how that actually restores 9:26 explained how that actually restores peace in the brain. 9:28 peace in the brain. 9:28 peace in the brain. >> I never thought about it from the way 9:29 >> I never thought about it from the way 9:30 >> I never thought about it from the way you're describing that what it is really 9:32 you're describing that what it is really 9:32 you're describing that what it is really doing is preventing the brain from being 9:33 doing is preventing the brain from being 9:34 doing is preventing the brain from being so exhausted that it can't relax. 9:36 so exhausted that it can't relax. 9:36 so exhausted that it can't relax. >> Yeah. And I just I love the uh 9:38 >> Yeah. And I just I love the uh 9:38 >> Yeah. And I just I love the uh correlation there to exercise. And we 9:40 correlation there to exercise. And we 9:40 correlation there to exercise. And we absolutely have to make sure we're 9:42 absolutely have to make sure we're 9:42 absolutely have to make sure we're >> exercising in order to Yeah, I think 9:43 >> exercising in order to Yeah, I think 9:43 >> exercising in order to Yeah, I think it's a good 9:44 it's a good 9:44 it's a good >> good analogy or just just truthful that 9:47 >> good analogy or just just truthful that 9:47 >> good analogy or just just truthful that you have to exhaust your body to some 9:49 you have to exhaust your body to some 9:49 you have to exhaust your body to some degree. We we know again this research 9:51 degree. We we know again this research 9:51 degree. We we know again this research is pretty clear. Uh common sense is 9:53 is pretty clear. Uh common sense is 9:53 is pretty clear. Uh common sense is pretty clear if you're exercising you're 9:55 pretty clear if you're exercising you're 9:55 pretty clear if you're exercising you're going to sleep better. 9:56 going to sleep better. 9:56 going to sleep better. >> And that's true. 9:57 >> And that's true. 9:57 >> And that's true. >> You know, let's maybe switch and talk a
Sleep Duration and Naps 9:59 >> You know, let's maybe switch and talk a 9:59 >> You know, let's maybe switch and talk a little bit about u sleep and longevity. 10:01 little bit about u sleep and longevity. 10:02 little bit about u sleep and longevity. I mean, how is this affecting like why 10:04 I mean, how is this affecting like why 10:04 I mean, how is this affecting like why does it matter? I mean, why is it so 10:06 does it matter? I mean, why is it so 10:06 does it matter? I mean, why is it so important 10:07 important 10:07 important >> and what's the amount of time? How much 10:09 >> and what's the amount of time? How much 10:09 >> and what's the amount of time? How much should somebody be sleeping? 10:11 should somebody be sleeping? 10:11 should somebody be sleeping? >> And I think that let's talk about the 10:12 >> And I think that let's talk about the 10:12 >> And I think that let's talk about the time first. That whole 7 to N hour 10:16 time first. That whole 7 to N hour 10:16 time first. That whole 7 to N hour concept is is pretty consistent in the 10:19 concept is is pretty consistent in the 10:19 concept is is pretty consistent in the research. Um again, pretty consistent 10:21 research. Um again, pretty consistent 10:21 research. Um again, pretty consistent from a practical. 10:22 from a practical. 10:22 from a practical. >> I think anecdotally that would be what 10:23 >> I think anecdotally that would be what 10:24 >> I think anecdotally that would be what most people report. 10:25 most people report. 10:25 most people report. >> Sure. And when you're starting to get 10:26 >> Sure. And when you're starting to get 10:26 >> Sure. And when you're starting to get under seven or certainly over nine 10:29 under seven or certainly over nine 10:29 under seven or certainly over nine there, oh, you know, too much sleep 10:31 there, oh, you know, too much sleep 10:31 there, oh, you know, too much sleep there's diminishing returns and not 10:33 there's diminishing returns and not 10:33 there's diminishing returns and not enough is obviously not good. But 10:35 enough is obviously not good. But 10:35 enough is obviously not good. But everybody's wired a little bit 10:36 everybody's wired a little bit 10:36 everybody's wired a little bit differently and I think that there's 10:38 differently and I think that there's 10:38 differently and I think that there's always the outlier. So seven to nine is 10:41 always the outlier. So seven to nine is 10:41 always the outlier. So seven to nine is a good concept to figure the sort of 10:44 a good concept to figure the sort of 10:44 a good concept to figure the sort of center of the bell curve, but there's 10:46 center of the bell curve, but there's 10:46 center of the bell curve, but there's always going to be outliers that maybe 10:48 always going to be outliers that maybe 10:48 always going to be outliers that maybe can get more sleep and they're going to 10:49 can get more sleep and they're going to 10:49 can get more sleep and they're going to be fine. And some people can certainly 10:51 be fine. And some people can certainly 10:51 be fine. And some people can certainly get away with less. But generally 10:53 get away with less. But generally 10:53 get away with less. But generally speaking, you need that seven to nine. 10:56 speaking, you need that seven to nine. 10:56 speaking, you need that seven to nine. >> Yeah. And I would uh propose for the 10:58 >> Yeah. And I would uh propose for the 10:58 >> Yeah. And I would uh propose for the people that feel like they need more 11:00 people that feel like they need more 11:00 people that feel like they need more sleep that it's it's never good to 11:02 sleep that it's it's never good to 11:02 sleep that it's it's never good to oversleep. There is this concept in 11:05 oversleep. There is this concept in 11:05 oversleep. There is this concept in homeopathic medicine where they say you 11:07 homeopathic medicine where they say you 11:07 homeopathic medicine where they say you sleep into an aggravation which is so 11:09 sleep into an aggravation which is so 11:09 sleep into an aggravation which is so true for any of those like weekend 11:11 true for any of those like weekend 11:11 true for any of those like weekend warrior sleepers where they decide I'm 11:13 warrior sleepers where they decide I'm 11:13 warrior sleepers where they decide I'm gonna I I can't imagine 11:16 gonna I I can't imagine 11:16 gonna I I can't imagine >> can't imagine doing this nowadays but um 11:19 >> can't imagine doing this nowadays but um 11:19 >> can't imagine doing this nowadays but um even when I was younger I think it was 11:21 even when I was younger I think it was 11:21 even when I was younger I think it was challenging but you know they say h I 11:22 challenging but you know they say h I 11:22 challenging but you know they say h I slept in until 9 10 11 they slept in 12 11:25 slept in until 9 10 11 they slept in 12 11:25 slept in until 9 10 11 they slept in 12 hours I got 14 hours of sleep 11:27 hours I got 14 hours of sleep 11:27 hours I got 14 hours of sleep >> but you wake up and you're a little 11:28 >> but you wake up and you're a little 11:28 >> but you wake up and you're a little groggy and that's because actually 11:29 groggy and that's because actually 11:29 groggy and that's because actually you've aggravated the system by sleeping 11:32 you've aggravated the system by sleeping 11:32 you've aggravated the system by sleeping so many hours consecutively. I always 11:35 so many hours consecutively. I always 11:35 so many hours consecutively. I always tell the patient, I'm like, "Look, get 11:36 tell the patient, I'm like, "Look, get 11:36 tell the patient, I'm like, "Look, get up, do something in the morning that's 11:39 up, do something in the morning that's 11:39 up, do something in the morning that's part of your regular routine. Drink some 11:41 part of your regular routine. Drink some 11:41 part of your regular routine. Drink some water, move around, get some sort of a 11:44 water, move around, get some sort of a 11:44 water, move around, get some sort of a task done. Even if you take a midm 11:46 task done. Even if you take a midm 11:46 task done. Even if you take a midm morning nap, even if you go back to bed, 11:48 morning nap, even if you go back to bed, 11:48 morning nap, even if you go back to bed, no problem. But don't stay sleeping 11:51 no problem. But don't stay sleeping 11:51 no problem. But don't stay sleeping those extra hours because those extra 11:52 those extra hours because those extra 11:52 those extra hours because those extra hours have been shown to not be 11:54 hours have been shown to not be 11:54 hours have been shown to not be restorative." Well, since you said we're 11:56 restorative." Well, since you said we're 11:56 restorative." Well, since you said we're talking about extra hours and you just 11:57 talking about extra hours and you just 11:57 talking about extra hours and you just said naps, um I think naps are important 11:59 said naps, um I think naps are important 11:59 said naps, um I think naps are important to talk about because naps are um again 12:03 to talk about because naps are um again 12:03 to talk about because naps are um again a little bit 12:03 a little bit 12:03 a little bit >> delicious. 12:04 >> delicious. 12:04 >> delicious. >> You love naps. 12:05 >> You love naps. 12:05 >> You love naps. >> I do. I really do. 12:08 >> I do. I really do. 12:08 >> I do. I really do. >> Well, what's interesting about that too 12:09 >> Well, what's interesting about that too 12:09 >> Well, what's interesting about that too from a uh from a cultural standpoint, 12:11 from a uh from a cultural standpoint, 12:11 from a uh from a cultural standpoint, the idea of the siesta and those kind of 12:13 the idea of the siesta and those kind of 12:13 the idea of the siesta and those kind of things, these have to be considered and 12:15 things, these have to be considered and 12:15 things, these have to be considered and they are considered in the research and 12:17 they are considered in the research and 12:17 they are considered in the research and trying to determine is a nap beneficial 12:20 trying to determine is a nap beneficial 12:20 trying to determine is a nap beneficial or not and what's the length of the nap 12:22 or not and what's the length of the nap 12:22 or not and what's the length of the nap in order to be beneficial. things like 12:24 in order to be beneficial. things like 12:24 in order to be beneficial. things like for your health for cardiovascular like 12:26 for your health for cardiovascular like 12:26 for your health for cardiovascular like take that for an example. Um 12:28 take that for an example. Um 12:28 take that for an example. Um cardiovascular health has actually been 12:30 cardiovascular health has actually been 12:30 cardiovascular health has actually been shown to improve with naps but once you 12:32 shown to improve with naps but once you 12:32 shown to improve with naps but once you get over about an hour there's research 12:34 get over about an hour there's research 12:34 get over about an hour there's research to show that it actually is detrimental 12:36 to show that it actually is detrimental 12:36 to show that it actually is detrimental for 12:36 for 12:36 for >> cardio. Again you're you're you sleep 12:39 >> cardio. Again you're you're you sleep 12:39 >> cardio. Again you're you're you sleep into an aggravation. So 12:41 into an aggravation. So 12:41 into an aggravation. So >> it's always about the sweet spot. I mean 12:42 >> it's always about the sweet spot. I mean 12:42 >> it's always about the sweet spot. I mean that's the thing about we've mentioned 12:44 that's the thing about we've mentioned 12:44 that's the thing about we've mentioned this on other episodes. That's the thing 12:45 this on other episodes. That's the thing 12:45 this on other episodes. That's the thing about the laws of nature. Um the laws of 12:48 about the laws of nature. Um the laws of 12:48 about the laws of nature. Um the laws of nature are the laws of health and too 12:49 nature are the laws of health and too 12:49 nature are the laws of health and too much or too little is rarely the right 12:51 much or too little is rarely the right 12:51 much or too little is rarely the right answer. 12:51 answer. 12:51 answer. >> Yeah. That that balance for sure. And 12:53 >> Yeah. That that balance for sure. And 12:54 >> Yeah. That that balance for sure. And and there's also there's a cultural 12:56 and there's also there's a cultural 12:56 and there's also there's a cultural component to that, but the culture of 12:58 component to that, but the culture of 12:58 component to that, but the culture of often reflects the geographic 13:01 often reflects the geographic 13:01 often reflects the geographic environment. So you think about places 13:04 environment. So you think about places 13:04 environment. So you think about places that are extremely hot in the middle of 13:05 that are extremely hot in the middle of 13:05 that are extremely hot in the middle of the day. It's very common for life to 13:08 the day. It's very common for life to 13:08 the day. It's very common for life to start early when the sun comes up and 13:11 start early when the sun comes up and 13:11 start early when the sun comes up and then there's that reprieve in the middle 13:13 then there's that reprieve in the middle 13:13 then there's that reprieve in the middle of the day because it's more dangerous 13:15 of the day because it's more dangerous 13:15 of the day because it's more dangerous to be outside because of the heat, 13:17 to be outside because of the heat, 13:17 to be outside because of the heat, right? So those cultures are going to be 13:19 right? So those cultures are going to be 13:19 right? So those cultures are going to be more prone to napping. And then the 13:22 more prone to napping. And then the 13:22 more prone to napping. And then the opposite would be true when you have 13:23 opposite would be true when you have 13:23 opposite would be true when you have those winter climates. You're not really 13:26 those winter climates. You're not really 13:26 those winter climates. You're not really napping in the middle of the day because 13:27 napping in the middle of the day because 13:28 napping in the middle of the day because there's such a short amount of uh 13:30 there's such a short amount of uh 13:30 there's such a short amount of uh sunlight. So if you're following the 13:32 sunlight. So if you're following the 13:32 sunlight. So if you're following the rhythm of the sun, that's often a really 13:34 rhythm of the sun, that's often a really 13:34 rhythm of the sun, that's often a really good indicator as well of what your 13:36 good indicator as well of what your 13:36 good indicator as well of what your sleep should look like. 13:37 sleep should look like. 13:38 sleep should look like. >> Yeah. And that's obviously not always 13:39 >> Yeah. And that's obviously not always 13:39 >> Yeah. And that's obviously not always practical for people. So should they um 13:42 practical for people. So should they um 13:42 practical for people. So should they um if they're in a situation where those 13:44 if they're in a situation where those 13:44 if they're in a situation where those things aren't able to be honored, um 13:46 things aren't able to be honored, um 13:46 things aren't able to be honored, um what should they do? Should they map? 13:47 what should they do? Should they map? 13:48 what should they do? Should they map? And really the answer is yes. when you 13:49 And really the answer is yes. when you 13:49 And really the answer is yes. when you can try to get it in and even short naps 13:52 can try to get it in and even short naps 13:52 can try to get it in and even short naps can be beneficial. Again, this is a 13:54 can be beneficial. Again, this is a 13:54 can be beneficial. Again, this is a little bit controversial, at least in my 13:57 little bit controversial, at least in my 13:57 little bit controversial, at least in my research about the research that really 13:59 research about the research that really 13:59 research about the research that really short naps sometimes could be argued 14:01 short naps sometimes could be argued 14:01 short naps sometimes could be argued that weren't as good. Too long. I think 14:04 that weren't as good. Too long. I think 14:04 that weren't as good. Too long. I think no matter what, generally speaking, if 14:06 no matter what, generally speaking, if 14:06 no matter what, generally speaking, if you're able to get an extra nap in, it's 14:08 you're able to get an extra nap in, it's 14:08 you're able to get an extra nap in, it's a good idea. 14:09 a good idea. 14:09 a good idea. >> Yeah. And I think we've mentioned this 14:11 >> Yeah. And I think we've mentioned this 14:11 >> Yeah. And I think we've mentioned this before, but I think one of the things we 14:12 before, but I think one of the things we 14:12 before, but I think one of the things we want our listeners to really understand 14:16 want our listeners to really understand 14:16 want our listeners to really understand is that they need to continuously 14:18 is that they need to continuously 14:18 is that they need to continuously increase their self-awareness. Like 14:20 increase their self-awareness. Like 14:20 increase their self-awareness. Like actually listen to your body, listen to 14:22 actually listen to your body, listen to 14:22 actually listen to your body, listen to the cues. If you're tired in the middle 14:24 the cues. If you're tired in the middle 14:24 the cues. If you're tired in the middle of the day, like it's it's pretty much 14:26 of the day, like it's it's pretty much 14:26 of the day, like it's it's pretty much clockwork that at 100 p.m. 14:29 clockwork that at 100 p.m. 14:29 clockwork that at 100 p.m. >> I get sleepy. And I don't mean like 14:31 >> I get sleepy. And I don't mean like 14:31 >> I get sleepy. And I don't mean like pathologic, my lunch was too big sleepy. 14:33 pathologic, my lunch was too big sleepy. 14:33 pathologic, my lunch was too big sleepy. You know what I mean? Like my entire 14:35 You know what I mean? Like my entire 14:35 You know what I mean? Like my entire system starts to shut down a little bit 14:37 system starts to shut down a little bit 14:37 system starts to shut down a little bit as if my battery pack was removed. And
Caffeine, Alcohol, and Blood Sugar 14:40 as if my battery pack was removed. And 14:40 as if my battery pack was removed. And usually it's just a moment of rest. If I 14:42 usually it's just a moment of rest. If I 14:42 usually it's just a moment of rest. If I can take those 20 to 30 minutes to have 14:45 can take those 20 to 30 minutes to have 14:45 can take those 20 to 30 minutes to have some genuine rest, that's very 14:47 some genuine rest, that's very 14:47 some genuine rest, that's very important. What will I often be doing? 14:50 important. What will I often be doing? 14:50 important. What will I often be doing? Pushing through that, eating while I 14:52 Pushing through that, eating while I 14:52 Pushing through that, eating while I work, etc. 14:53 work, etc. 14:53 work, etc. >> Or using maybe caffeine 14:55 >> Or using maybe caffeine 14:55 >> Or using maybe caffeine >> or use I mean I don't do that, but a lot 14:57 >> or use I mean I don't do that, but a lot 14:57 >> or use I mean I don't do that, but a lot of people do that. And that's that's 14:59 of people do that. And that's that's 14:59 of people do that. And that's that's ignoring your body body's cues. So, it 15:01 ignoring your body body's cues. So, it 15:01 ignoring your body body's cues. So, it has been one of my goals really since 15:05 has been one of my goals really since 15:05 has been one of my goals really since the the the beginning of last year to 15:07 the the the beginning of last year to 15:07 the the the beginning of last year to become more in tune with my sleep 15:08 become more in tune with my sleep 15:08 become more in tune with my sleep signals in the middle of the day. I 15:10 signals in the middle of the day. I 15:10 signals in the middle of the day. I don't have the luxury of taking a sleep, 15:12 don't have the luxury of taking a sleep, 15:12 don't have the luxury of taking a sleep, but I have been much more respectful of 15:14 but I have been much more respectful of 15:14 but I have been much more respectful of resting again for those 20 minutes 15:17 resting again for those 20 minutes 15:17 resting again for those 20 minutes around that 100 p.m. and it has made a 15:19 around that 100 p.m. and it has made a 15:19 around that 100 p.m. and it has made a difference. I've noticed that it keeps 15:20 difference. I've noticed that it keeps 15:20 difference. I've noticed that it keeps me a lot more alert for the the 15:22 me a lot more alert for the the 15:22 me a lot more alert for the the afternoon. 15:23 afternoon. 15:23 afternoon. >> So, should someone use uh or let's talk 15:26 >> So, should someone use uh or let's talk 15:26 >> So, should someone use uh or let's talk about caffeine. I was kind of trying to 15:27 about caffeine. I was kind of trying to 15:27 about caffeine. I was kind of trying to segue a little bit there in terms of 15:28 segue a little bit there in terms of 15:28 segue a little bit there in terms of what are some you know people ask about 15:30 what are some you know people ask about 15:30 what are some you know people ask about that. How does that affect ultimately 15:32 that. How does that affect ultimately 15:32 that. How does that affect ultimately sleep? Um, we're obviously trying to get 15:34 sleep? Um, we're obviously trying to get 15:34 sleep? Um, we're obviously trying to get energy, but what is it doing ultimately 15:36 energy, but what is it doing ultimately 15:36 energy, but what is it doing ultimately for sleep? And if there is an excessive 15:38 for sleep? And if there is an excessive 15:38 for sleep? And if there is an excessive amount of caffeine and particularly 15:41 amount of caffeine and particularly 15:41 amount of caffeine and particularly past, depending on how fast somebody 15:43 past, depending on how fast somebody 15:43 past, depending on how fast somebody metabolizes caffeine, particularly past, 15:47 metabolizes caffeine, particularly past, 15:47 metabolizes caffeine, particularly past, you know, 2 3:00, right? 15:48 you know, 2 3:00, right? 15:48 you know, 2 3:00, right? >> For a lot of people, that's going to 15:50 >> For a lot of people, that's going to 15:50 >> For a lot of people, that's going to ultimately disturb their sleep later on. 15:52 ultimately disturb their sleep later on. 15:52 ultimately disturb their sleep later on. And that's because of the clearance of 15:55 And that's because of the clearance of 15:55 And that's because of the clearance of caffeine. It really takes on average 15:57 caffeine. It really takes on average 15:57 caffeine. It really takes on average actually about 12 hours to clear it out. 16:00 actually about 12 hours to clear it out. 16:00 actually about 12 hours to clear it out. Yeah. 16:00 Yeah. 16:00 Yeah. >> Um at least so that idea of using it in 16:03 >> Um at least so that idea of using it in 16:03 >> Um at least so that idea of using it in the morning that is going to be okay for 16:05 the morning that is going to be okay for 16:05 the morning that is going to be okay for even for a lot of people even at 16:06 even for a lot of people even at 16:06 even for a lot of people even at lunchtime having tea or whatever I I've 16:08 lunchtime having tea or whatever I I've 16:08 lunchtime having tea or whatever I I've certainly learned that about myself. I 16:10 certainly learned that about myself. I 16:10 certainly learned that about myself. I was able to uh when I was younger use 16:14 was able to uh when I was younger use 16:14 was able to uh when I was younger use caffeine tea or something like that at 16:17 caffeine tea or something like that at 16:17 caffeine tea or something like that at lunch but if I did that it would just it 16:19 lunch but if I did that it would just it 16:19 lunch but if I did that it would just it would ramp me up too much later on. 16:22 would ramp me up too much later on. 16:22 would ramp me up too much later on. >> So caffeine in the morning for me works 16:24 >> So caffeine in the morning for me works 16:24 >> So caffeine in the morning for me works good and doesn't seem to disturb my 16:26 good and doesn't seem to disturb my 16:26 good and doesn't seem to disturb my sleep then ultimately. You know, the 16:28 sleep then ultimately. You know, the 16:28 sleep then ultimately. You know, the thing with caffeine for me also is that 16:30 thing with caffeine for me also is that 16:30 thing with caffeine for me also is that there's several reasons why I don't want 16:33 there's several reasons why I don't want 16:33 there's several reasons why I don't want people relying or even if they're not 16:36 people relying or even if they're not 16:36 people relying or even if they're not relying on it, like let's say they're 16:38 relying on it, like let's say they're 16:38 relying on it, like let's say they're not using it because they're like, "Oh, 16:39 not using it because they're like, "Oh, 16:39 not using it because they're like, "Oh, I need coffee to stay awake." No, 16:41 I need coffee to stay awake." No, 16:41 I need coffee to stay awake." No, they're just they just have the habit of 16:43 they're just they just have the habit of 16:43 they're just they just have the habit of having that midday coffee or iced tea 16:46 having that midday coffee or iced tea 16:46 having that midday coffee or iced tea because Arizona is like a huge iced tea 16:49 because Arizona is like a huge iced tea 16:49 because Arizona is like a huge iced tea >> culture, right? 16:50 >> culture, right? 16:50 >> culture, right? >> Iced tea, fine. But here's the thing 16:52 >> Iced tea, fine. But here's the thing 16:52 >> Iced tea, fine. But here's the thing about the coffee drink that most of 16:53 about the coffee drink that most of 16:53 about the coffee drink that most of these people are reaching for. They're 16:55 these people are reaching for. They're 16:55 these people are reaching for. They're also having coffee drinks. They're not 16:58 also having coffee drinks. They're not 16:58 also having coffee drinks. They're not sitting there having their little 16:59 sitting there having their little 16:59 sitting there having their little espresso at the cafe while they people 17:01 espresso at the cafe while they people 17:01 espresso at the cafe while they people watch, you know, they're inhaling their 17:04 watch, you know, they're inhaling their 17:04 watch, you know, they're inhaling their venti filled with empty calories and 17:07 venti filled with empty calories and 17:07 venti filled with empty calories and toxic ingredients. And it's so bad for 17:10 toxic ingredients. And it's so bad for 17:10 toxic ingredients. And it's so bad for the adrenals. It's so bad for visceral 17:12 the adrenals. It's so bad for visceral 17:12 the adrenals. It's so bad for visceral fat. It's so bad for over stimulation. 17:15 fat. It's so bad for over stimulation. 17:15 fat. It's so bad for over stimulation. It's bad for neurotransmitters. So 17:17 It's bad for neurotransmitters. So 17:17 It's bad for neurotransmitters. So there, like with everything, I guess I 17:20 there, like with everything, I guess I 17:20 there, like with everything, I guess I always joke and I say, you know, you 17:21 always joke and I say, you know, you 17:21 always joke and I say, you know, you want to listen to us and get your your 17:23 want to listen to us and get your your 17:23 want to listen to us and get your your black and white answers, but I just 17:24 black and white answers, but I just 17:24 black and white answers, but I just don't live in a black and I just don't 17:26 don't live in a black and I just don't 17:26 don't live in a black and I just don't live in a black and white world. I'm 17:29 live in a black and white world. I'm 17:29 live in a black and white world. I'm thinking about the spectrum of habits. 17:31 thinking about the spectrum of habits. 17:31 thinking about the spectrum of habits. And I think if we think about the 17:33 And I think if we think about the 17:33 And I think if we think about the spectrum of habits, then people are 17:34 spectrum of habits, then people are 17:34 spectrum of habits, then people are going to be much more successful in 17:36 going to be much more successful in 17:36 going to be much more successful in finding a routine that works for them. M 17:39 finding a routine that works for them. M 17:39 finding a routine that works for them. M >> so that afternoon coffee especially if 17:41 >> so that afternoon coffee especially if 17:41 >> so that afternoon coffee especially if it's a mixed coffee drink is one of the 17:44 it's a mixed coffee drink is one of the 17:44 it's a mixed coffee drink is one of the number one things hands down I think 17:46 number one things hands down I think 17:46 number one things hands down I think people can do eliminate that even if it 17:49 people can do eliminate that even if it 17:49 people can do eliminate that even if it means start by reducing eliminating that 17:52 means start by reducing eliminating that 17:52 means start by reducing eliminating that to help with their evening sleep to help 17:54 to help with their evening sleep to help 17:54 to help with their evening sleep to help with their belly fat and to help just 17:56 with their belly fat and to help just 17:56 with their belly fat and to help just normalize hormones. 17:58 normalize hormones. 17:58 normalize hormones. >> We went to Vienna. We went to Austria 18:04 >> We went to Vienna. We went to Austria 18:04 >> We went to Vienna. We went to Austria um 06 was right at the tail end of 18:08 um 06 was right at the tail end of 18:08 um 06 was right at the tail end of school for us. What an amazing trip. And 18:11 school for us. What an amazing trip. And 18:11 school for us. What an amazing trip. And at that time I had only just started 18:14 at that time I had only just started 18:14 at that time I had only just started drinking coffee. I I made it all through 18:16 drinking coffee. I I made it all through 18:16 drinking coffee. I I made it all through undergrad through really the majority of 18:19 undergrad through really the majority of 18:19 undergrad through really the majority of of medical school and I just never drank 18:22 of medical school and I just never drank 18:22 of medical school and I just never drank coffee. I wasn't a coffee drinker. 18:23 coffee. I wasn't a coffee drinker. 18:24 coffee. I wasn't a coffee drinker. >> I'd have tea for sure. come sort of a 18:26 >> I'd have tea for sure. come sort of a 18:26 >> I'd have tea for sure. come sort of a from a culture of that. But even then, 18:28 from a culture of that. But even then, 18:28 from a culture of that. But even then, it wasn't like I was using the tea for 18:30 it wasn't like I was using the tea for 18:30 it wasn't like I was using the tea for the caffeine to get through studying and 18:32 the caffeine to get through studying and 18:32 the caffeine to get through studying and all. It just wasn't my thing. I It 18:34 all. It just wasn't my thing. I It 18:34 all. It just wasn't my thing. I It really wasn't until I sort of met you 18:35 really wasn't until I sort of met you 18:36 really wasn't until I sort of met you and and some of the other students, some 18:38 and and some of the other students, some 18:38 and and some of the other students, some of your other girlfriends within uh 18:40 of your other girlfriends within uh 18:40 of your other girlfriends within uh medical school that I thought, "Oh, 18:41 medical school that I thought, "Oh, 18:41 medical school that I thought, "Oh, okay. Let me try this coffee thing." 18:43 okay. Let me try this coffee thing." 18:43 okay. Let me try this coffee thing." >> Anyway, by the time we got to the end of 18:45 >> Anyway, by the time we got to the end of 18:45 >> Anyway, by the time we got to the end of school, we go to Austria and we sat and 18:49 school, we go to Austria and we sat and 18:49 school, we go to Austria and we sat and and I drank coffee there and it it was 18:52 and I drank coffee there and it it was 18:52 and I drank coffee there and it it was sitting and it was relaxed. Correct. 18:55 sitting and it was relaxed. Correct. 18:55 sitting and it was relaxed. Correct. >> And I I just didn't feel jacked up from 18:58 >> And I I just didn't feel jacked up from 18:58 >> And I I just didn't feel jacked up from it. We were kind of going from cafe to 19:00 it. We were kind of going from cafe to 19:00 it. We were kind of going from cafe to cafe in the middle of the winter. Uh and 19:03 cafe in the middle of the winter. Uh and 19:03 cafe in the middle of the winter. Uh and it was just wonderful. And and it could 19:05 it was just wonderful. And and it could 19:05 it was just wonderful. And and it could be argued as well, not just the fact 19:07 be argued as well, not just the fact 19:07 be argued as well, not just the fact that it was this relaxing setting, which 19:08 that it was this relaxing setting, which 19:08 that it was this relaxing setting, which I think that was a huge part of it. The 19:10 I think that was a huge part of it. The 19:10 I think that was a huge part of it. The style of how they you idea of the fast 19:13 style of how they you idea of the fast 19:13 style of how they you idea of the fast concept of coffee there just was largely 19:17 concept of coffee there just was largely 19:17 concept of coffee there just was largely foreign. But the other thing is that it 19:19 foreign. But the other thing is that it 19:19 foreign. But the other thing is that it could be how they're producing um the 19:22 could be how they're producing um the 19:22 could be how they're producing um the coffee bean and and and over the years 19:25 coffee bean and and and over the years 19:25 coffee bean and and and over the years I've learned that. 19:25 I've learned that. 19:25 I've learned that. >> Yeah. And they weren't giving us mocha 19:27 >> Yeah. And they weren't giving us mocha 19:27 >> Yeah. And they weren't giving us mocha lattes. We were having high quality 19:30 lattes. We were having high quality 19:30 lattes. We were having high quality coffee 19:31 coffee 19:31 coffee >> with perhaps some cream. 19:34 >> with perhaps some cream. 19:34 >> with perhaps some cream. >> And I just so that listeners know when I 19:38 >> And I just so that listeners know when I 19:38 >> And I just so that listeners know when I say I know from experience I remember I 19:40 say I know from experience I remember I 19:40 say I know from experience I remember I have a my relationship with coffee and 19:42 have a my relationship with coffee and 19:42 have a my relationship with coffee and tea is much like my relationship with 19:44 tea is much like my relationship with 19:44 tea is much like my relationship with alcohol. I enjoy the flavors of what I'm 19:48 alcohol. I enjoy the flavors of what I'm 19:48 alcohol. I enjoy the flavors of what I'm drinking. I'm not really drinking coffee 19:50 drinking. I'm not really drinking coffee 19:50 drinking. I'm not really drinking coffee as a pickme up. That's never been my 19:52 as a pickme up. That's never been my 19:52 as a pickme up. That's never been my relationship with coffee. In college, I 19:55 relationship with coffee. In college, I 19:55 relationship with coffee. In college, I remember I would put so much sugar in my 19:58 remember I would put so much sugar in my 19:58 remember I would put so much sugar in my coffee that I'd have to like, you know, 20:00 coffee that I'd have to like, you know, 20:00 coffee that I'd have to like, you know, like stick my tongue to the top 20:02 like stick my tongue to the top 20:02 like stick my tongue to the top >> and it would be that like delicious 20:04 >> and it would be that like delicious 20:04 >> and it would be that like delicious coffee flavored sugar at the bottom. You 20:06 coffee flavored sugar at the bottom. You 20:06 coffee flavored sugar at the bottom. You know, you know when you put so much 20:08 know, you know when you put so much 20:08 know, you know when you put so much sugar in your coffee it doesn't 20:09 sugar in your coffee it doesn't 20:09 sugar in your coffee it doesn't dissolve. Like that's that was a that 20:12 dissolve. Like that's that was a that 20:12 dissolve. Like that's that was a that was a meal. 20:12 was a meal. 20:12 was a meal. >> That's not mine. and it was so 20:14 >> That's not mine. and it was so 20:14 >> That's not mine. and it was so delicious. Well, no, now I can't stand 20:16 delicious. Well, no, now I can't stand 20:16 delicious. Well, no, now I can't stand sweetened coffee. But what I did was I 20:19 sweetened coffee. But what I did was I 20:19 sweetened coffee. But what I did was I had awareness. I was like, hm, maybe 20:21 had awareness. I was like, hm, maybe 20:21 had awareness. I was like, hm, maybe this isn't that's so good. Maybe this 20:23 this isn't that's so good. Maybe this 20:23 this isn't that's so good. Maybe this isn't a good idea. And little by little, 20:25 isn't a good idea. And little by little, 20:25 isn't a good idea. And little by little, I taught myself to to enjoy the coffee 20:28 I taught myself to to enjoy the coffee 20:28 I taught myself to to enjoy the coffee again without the sugar to the point 20:30 again without the sugar to the point 20:30 again without the sugar to the point that now I don't like it. I do think 20:31 that now I don't like it. I do think 20:31 that now I don't like it. I do think that's part of what made you a fan in 20:35 that's part of what made you a fan in 20:35 that's part of what made you a fan in Austria was that the quality of what you 20:37 Austria was that the quality of what you 20:37 Austria was that the quality of what you were drinking, the taste, and it was 20:39 were drinking, the taste, and it was 20:39 were drinking, the taste, and it was just an undeniable experience of 20:41 just an undeniable experience of 20:41 just an undeniable experience of pleasure. 20:41 pleasure. 20:41 pleasure. >> And that's what I've done now. I've kind 20:43 >> And that's what I've done now. I've kind 20:43 >> And that's what I've done now. I've kind of translated that forward and figured 20:44 of translated that forward and figured 20:44 of translated that forward and figured out, you know, my ritual for my morning 20:47 out, you know, my ritual for my morning 20:47 out, you know, my ritual for my morning cup of coffee, my sort of rocket fuel 20:51 cup of coffee, my sort of rocket fuel 20:51 cup of coffee, my sort of rocket fuel you'd call it, but it's I'm I'm using 20:52 you'd call it, but it's I'm I'm using 20:52 you'd call it, but it's I'm I'm using Life Boost. Um, encourage everyone to 20:55 Life Boost. Um, encourage everyone to 20:55 Life Boost. Um, encourage everyone to check that out. It is um uh low acid. 20:59 check that out. It is um uh low acid. 21:00 check that out. It is um uh low acid. It's shade grown uh beans, so it's low 21:02 It's shade grown uh beans, so it's low 21:02 It's shade grown uh beans, so it's low acid. It's obviously organic. It's uh 21:06 acid. It's obviously organic. It's uh 21:06 acid. It's obviously organic. It's uh mold free because it's tested for mold. 21:09 mold free because it's tested for mold. 21:09 mold free because it's tested for mold. Um and just super high quality. and it's 21:12 Um and just super high quality. and it's 21:12 Um and just super high quality. and it's dark. I drink it black and I add a 21:15 dark. I drink it black and I add a 21:15 dark. I drink it black and I add a little bit of uh cacao. And why? Because 21:18 little bit of uh cacao. And why? Because 21:18 little bit of uh cacao. And why? Because >> the cacao actually um balances out some 21:21 >> the cacao actually um balances out some 21:21 >> the cacao actually um balances out some of the negative jittery effects that 21:23 of the negative jittery effects that 21:23 of the negative jittery effects that people can get from caffeine. Plus 21:26 people can get from caffeine. Plus 21:26 people can get from caffeine. Plus magnesium, which first of all, coffee 21:28 magnesium, which first of all, coffee 21:28 magnesium, which first of all, coffee has a lot of magnesium in it. Pure cacao 21:30 has a lot of magnesium in it. Pure cacao 21:30 has a lot of magnesium in it. Pure cacao does as well. And it just balances out 21:33 does as well. And it just balances out 21:33 does as well. And it just balances out neurotransmitters better with that, 21:35 neurotransmitters better with that, 21:35 neurotransmitters better with that, let's say, stimulation you're getting 21:37 let's say, stimulation you're getting 21:37 let's say, stimulation you're getting out of it. And it's just a more balanced 21:38 out of it. And it's just a more balanced 21:38 out of it. And it's just a more balanced effect. So it's that and that's you know 21:41 effect. So it's that and that's you know 21:41 effect. So it's that and that's you know I do it as a uh as a ritual uh first 21:44 I do it as a uh as a ritual uh first 21:44 I do it as a uh as a ritual uh first thing in the morning it's French press 21:46 thing in the morning it's French press 21:46 thing in the morning it's French press you know it it winds up being for me 21:49 you know it it winds up being for me 21:49 you know it it winds up being for me really good and I feel like that's a a 21:51 really good and I feel like that's a a 21:51 really good and I feel like that's a a health 21:51 health 21:51 health >> well there are health benefit right 21:53 >> well there are health benefit right 21:53 >> well there are health benefit right that's right there are that's what I was 21:53 that's right there are that's what I was 21:54 that's right there are that's what I was going to say there's health benefits to 21:55 going to say there's health benefits to 21:55 going to say there's health benefits to black coffee there really are but you 21:57 black coffee there really are but you 21:57 black coffee there really are but you want to be mindful of the quality of the 21:59 want to be mindful of the quality of the 21:59 want to be mindful of the quality of the coffee that you're buying and um and I 22:01 coffee that you're buying and um and I 22:01 coffee that you're buying and um and I do find that Arabica beans are going to 22:04 do find that Arabica beans are going to 22:04 do find that Arabica beans are going to for most people uh be less jittering 22:08 for most people uh be less jittering 22:08 for most people uh be less jittering >> for most for most people. Um, 22:11 >> for most for most people. Um, 22:11 >> for most for most people. Um, >> you had also mentioned alcohol. Um, and 22:13 >> you had also mentioned alcohol. Um, and 22:13 >> you had also mentioned alcohol. Um, and I think it's important. We're obviously 22:15 I think it's important. We're obviously 22:15 I think it's important. We're obviously we're spending some time here on 22:16 we're spending some time here on 22:16 we're spending some time here on caffeine because obviously and coffee 22:17 caffeine because obviously and coffee 22:18 caffeine because obviously and coffee and these things because it's so 22:19 and these things because it's so 22:19 and these things because it's so important to so many people, but that's 22:20 important to so many people, but that's 22:20 important to so many people, but that's affecting sleep. The other question is, 22:22 affecting sleep. The other question is, 22:22 affecting sleep. The other question is, well, what does alcohol do? Does alcohol 22:25 well, what does alcohol do? Does alcohol 22:25 well, what does alcohol do? Does alcohol help with your sleep? 22:26 help with your sleep? 22:26 help with your sleep? >> And really the answer is no. It can give 22:29 >> And really the answer is no. It can give 22:29 >> And really the answer is no. It can give you that immediate depressant effect, 22:32 you that immediate depressant effect, 22:32 you that immediate depressant effect, but uh ultimately it's lowering blood 22:35 but uh ultimately it's lowering blood 22:35 but uh ultimately it's lowering blood sugar, which has a whole lot to do with 22:36 sugar, which has a whole lot to do with 22:36 sugar, which has a whole lot to do with disturbing your sleep just in general. 22:38 disturbing your sleep just in general. 22:38 disturbing your sleep just in general. That's the other hygienic kind of 22:40 That's the other hygienic kind of 22:40 That's the other hygienic kind of concept that we'll say to make sure 22:41 concept that we'll say to make sure 22:41 concept that we'll say to make sure blood sugar is not too low in the middle 22:44 blood sugar is not too low in the middle 22:44 blood sugar is not too low in the middle of the night, right? 22:44 of the night, right? 22:44 of the night, right? >> So, for a lot of patients, we just 22:46 >> So, for a lot of patients, we just 22:46 >> So, for a lot of patients, we just simply tell them to eat fat and protein 22:48 simply tell them to eat fat and protein 22:48 simply tell them to eat fat and protein right before bed. Keep the carbs down, 22:50 right before bed. Keep the carbs down, 22:50 right before bed. Keep the carbs down, but fat and protein right before bed, 22:52 but fat and protein right before bed, 22:52 but fat and protein right before bed, and that can usually get them past that 22:54 and that can usually get them past that 22:54 and that can usually get them past that 1 to 2 a.m. low blood sugar issue. But 22:58 1 to 2 a.m. low blood sugar issue. But 22:58 1 to 2 a.m. low blood sugar issue. But alcohol just exacerbates that. 22:59 alcohol just exacerbates that. 22:59 alcohol just exacerbates that. >> I just want to pause on that because I 23:01 >> I just want to pause on that because I 23:01 >> I just want to pause on that because I think that's an extremely important 23:02 think that's an extremely important 23:02 think that's an extremely important point for sleep hygiene. One of the main 23:05 point for sleep hygiene. One of the main 23:05 point for sleep hygiene. One of the main reasons why people will have disturbed 23:08 reasons why people will have disturbed 23:08 reasons why people will have disturbed sleep will be because they get low blood 23:10 sleep will be because they get low blood 23:10 sleep will be because they get low blood sugar in the middle of the night. And 23:12 sugar in the middle of the night. And 23:12 sugar in the middle of the night. And those people will often find that 23:14 those people will often find that 23:14 those people will often find that they're waking up, I would say, between 23:15 they're waking up, I would say, between 23:15 they're waking up, I would say, between 1:30 and 3:30. So, you get sleep 23:18 1:30 and 3:30. So, you get sleep 23:18 1:30 and 3:30. So, you get sleep disturbance. I always ask the person, do 23:21 disturbance. I always ask the person, do 23:21 disturbance. I always ask the person, do you sleep through the whole night? Well, 23:22 you sleep through the whole night? Well, 23:22 you sleep through the whole night? Well, no. I get up to go to the bathroom. And 23:23 no. I get up to go to the bathroom. And 23:23 no. I get up to go to the bathroom. And I say, okay, but is the need to get up 23:25 I say, okay, but is the need to get up 23:25 I say, okay, but is the need to get up to go to the bathroom what is awaking 23:27 to go to the bathroom what is awaking 23:27 to go to the bathroom what is awaking you? Or do you wake up and then notice 23:29 you? Or do you wake up and then notice 23:29 you? Or do you wake up and then notice you have to go to the bathroom? If the 23:32 you have to go to the bathroom? If the 23:32 you have to go to the bathroom? If the need to go to the bathroom is what's 23:33 need to go to the bathroom is what's 23:33 need to go to the bathroom is what's awaking you, awakening you, then usually 23:36 awaking you, awakening you, then usually 23:36 awaking you, awakening you, then usually those people get up, they go to the 23:38 those people get up, they go to the 23:38 those people get up, they go to the bathroom, they go in bed, and they fall 23:39 bathroom, they go in bed, and they fall 23:39 bathroom, they go in bed, and they fall asleep right back. And it's not a big 23:41 asleep right back. And it's not a big 23:41 asleep right back. And it's not a big sleep disturbance. 23:42 sleep disturbance. 23:42 sleep disturbance. >> It's the other scenario, the scenario 23:44 >> It's the other scenario, the scenario 23:44 >> It's the other scenario, the scenario where you wake up, and then suddenly 23:46 where you wake up, and then suddenly 23:46 where you wake up, and then suddenly you're like, "Oh, I have to go to the 23:48 you're like, "Oh, I have to go to the 23:48 you're like, "Oh, I have to go to the bathroom." You go to the bathroom, you 23:49 bathroom." You go to the bathroom, you 23:49 bathroom." You go to the bathroom, you get back in bed, you can't fall asleep. 23:51 get back in bed, you can't fall asleep. 23:51 get back in bed, you can't fall asleep. So, I think one of the easiest things 23:53 So, I think one of the easiest things 23:53 So, I think one of the easiest things that you can do for yourself, and I for 23:56 that you can do for yourself, and I for 23:56 that you can do for yourself, and I for most people this works, is have that 23:58 most people this works, is have that 23:58 most people this works, is have that pre-bedtime snack. So 30 to 60 minutes 24:00 pre-bedtime snack. So 30 to 60 minutes 24:00 pre-bedtime snack. So 30 to 60 minutes before bed having as as you were saying 24:03 before bed having as as you were saying 24:04 before bed having as as you were saying something fat and protein some sort of a 24:06 something fat and protein some sort of a 24:06 something fat and protein some sort of a bololis. Um I like to do especially in 24:09 bololis. Um I like to do especially in 24:09 bololis. Um I like to do especially in the winter I like to do protein powder 24:12 the winter I like to do protein powder 24:12 the winter I like to do protein powder like a chocolate protein powder with 24:14 like a chocolate protein powder with 24:14 like a chocolate protein powder with some raw milk or a little bit of cream 24:16 some raw milk or a little bit of cream 24:16 some raw milk or a little bit of cream and some cinnamon which is also a blood 24:18 and some cinnamon which is also a blood 24:18 and some cinnamon which is also a blood sugar regulator. 24:20 sugar regulator. 24:20 sugar regulator. Nutmeg all of those herbs are nervines. 24:22 Nutmeg all of those herbs are nervines. 24:22 Nutmeg all of those herbs are nervines. They help with the relaxation and then 24:25 They help with the relaxation and then 24:25 They help with the relaxation and then it helps with sleep. If you don't want 24:27 it helps with sleep. If you don't want 24:27 it helps with sleep. If you don't want anything sweet, uh, bone broth, bone 24:30 anything sweet, uh, bone broth, bone 24:30 anything sweet, uh, bone broth, bone broth is another great option. You can 24:31 broth is another great option. You can 24:31 broth is another great option. You can put a little bit of extra olive oil in 24:33 put a little bit of extra olive oil in 24:33 put a little bit of extra olive oil in that. You can put some collagen. Um, 24:36 that. You can put some collagen. Um, 24:36 that. You can put some collagen. Um, collagen and creatine are great for 24:37 collagen and creatine are great for 24:37 collagen and creatine are great for sleep, too. But anyway, I just wanted to 24:38 sleep, too. But anyway, I just wanted to 24:38 sleep, too. But anyway, I just wanted to make sure we paused on that because 24:39 make sure we paused on that because 24:40 make sure we paused on that because that's an extremely useful tidbit for 24:43 that's an extremely useful tidbit for 24:43 that's an extremely useful tidbit for sleep quality. 24:43 sleep quality. 24:43 sleep quality. >> Yeah, that's definitely a hack. 24:45 >> Yeah, that's definitely a hack. 24:46 >> Yeah, that's definitely a hack. >> Yeah, that is a hack. Yeah, but you were 24:47 >> Yeah, that is a hack. Yeah, but you were 24:47 >> Yeah, that is a hack. Yeah, but you were saying about alcohol 24:49 saying about alcohol 24:49 saying about alcohol >> does. Well, since you segueed, I got to 24:51 >> does. Well, since you segueed, I got to 24:51 >> does. Well, since you segueed, I got to segue to your segue and explain what I 24:54 segue to your segue and explain what I 24:54 segue to your segue and explain what I do with my patients. So, I I definitely 24:55 do with my patients. So, I I definitely 24:55 do with my patients. So, I I definitely have them do peanut butter and butter. 24:57 have them do peanut butter and butter. 24:57 have them do peanut butter and butter. >> Oh, yeah. 24:57 >> Oh, yeah. 24:58 >> Oh, yeah. >> Peanut butter and butter. Um, and you 24:59 >> Peanut butter and butter. Um, and you 24:59 >> Peanut butter and butter. Um, and you take a tablespoon of each and mix it 25:01 take a tablespoon of each and mix it 25:01 take a tablespoon of each and mix it together. It's really makes it extra 25:03 together. It's really makes it extra 25:03 together. It's really makes it extra creamy and you're getting that butter in 25:05 creamy and you're getting that butter in 25:05 creamy and you're getting that butter in and all the, you know, short- chain 25:06 and all the, you know, short- chain 25:06 and all the, you know, short- chain fatty acids, all the other benefits of 25:08 fatty acids, all the other benefits of 25:08 fatty acids, all the other benefits of that that keeps the blood sugar 25:10 that that keeps the blood sugar 25:10 that that keeps the blood sugar regulated. That's what's happening. The 25:11 regulated. That's what's happening. The 25:11 regulated. That's what's happening. The blood sugar goes down, then adrenaline 25:14 blood sugar goes down, then adrenaline 25:14 blood sugar goes down, then adrenaline kicks in in order to try to bring your 25:16 kicks in in order to try to bring your 25:16 kicks in in order to try to bring your blood sugar back up. And so, for 25:18 blood sugar back up. And so, for 25:18 blood sugar back up. And so, for patients that are waking up in the 25:20 patients that are waking up in the 25:20 patients that are waking up in the middle of the night and they say, "Yes, 25:21 middle of the night and they say, "Yes, 25:21 middle of the night and they say, "Yes, now I have to go to the bathroom." one, 25:23 now I have to go to the bathroom." one, 25:23 now I have to go to the bathroom." one, they're awake, but also the adrenaline 25:26 they're awake, but also the adrenaline 25:26 they're awake, but also the adrenaline makes you actually want to urinate. It 25:28 makes you actually want to urinate. It 25:28 makes you actually want to urinate. It actually stimulates what's going on 25:30 actually stimulates what's going on 25:30 actually stimulates what's going on there. Um, and it kind of makes you want 25:32 there. Um, and it kind of makes you want 25:32 there. Um, and it kind of makes you want to pee at that point. So, it's like a 25:34 to pee at that point. So, it's like a 25:34 to pee at that point. So, it's like a double whammy, 25:35 double whammy, 25:35 double whammy, >> right? And those people are also a 25:37 >> right? And those people are also a 25:37 >> right? And those people are also a little easier to define because when you 25:39 little easier to define because when you 25:39 little easier to define because when you ask them, do you wake up refreshed? The 25:41 ask them, do you wake up refreshed? The 25:41 ask them, do you wake up refreshed? The answer is no. And it seems to be that 25:43 answer is no. And it seems to be that 25:43 answer is no. And it seems to be that they're unrefreshed 25:45 they're unrefreshed 25:45 they're unrefreshed regardless of how much sleep they do 25:47 regardless of how much sleep they do 25:47 regardless of how much sleep they do get. 25:49 get. 25:49 get. >> Okay, 25:50 >> Okay, 25:50 >> Okay, back to the alcohol. 25:52 back to the alcohol. 25:52 back to the alcohol. >> Mhm. So yes, it's it's not it's it's 25:54 >> Mhm. So yes, it's it's not it's it's 25:54 >> Mhm. So yes, it's it's not it's it's tying we're tying that back into the low 25:56 tying we're tying that back into the low 25:56 tying we're tying that back into the low blood sugar. 25:56 blood sugar. 25:56 blood sugar. >> Correct. Well, that's really one of the 25:58 >> Correct. Well, that's really one of the 25:58 >> Correct. Well, that's really one of the big reasons why um people wake up. It's
Sleep and Longevity 26:01 big reasons why um people wake up. It's 26:01 big reasons why um people wake up. It's it's really not doing good things to the 26:04 it's really not doing good things to the 26:04 it's really not doing good things to the blood sugar several hours away from 26:07 blood sugar several hours away from 26:07 blood sugar several hours away from drinking it. So you get that maybe that 26:08 drinking it. So you get that maybe that 26:08 drinking it. So you get that maybe that it'll it'll calm you down, 26:11 it'll it'll calm you down, 26:11 it'll it'll calm you down, >> but you're going to pay for it unless 26:13 >> but you're going to pay for it unless 26:13 >> but you're going to pay for it unless everything's kind of balanced down. And 26:14 everything's kind of balanced down. And 26:14 everything's kind of balanced down. And of course, it always comes down to the 26:16 of course, it always comes down to the 26:16 of course, it always comes down to the amount. 26:16 amount. 26:16 amount. >> Correct. Always. It's the quant 26:18 >> Correct. Always. It's the quant 26:18 >> Correct. Always. It's the quant quantity. 26:19 quantity. 26:19 quantity. >> So is sleep helping with our longevity? 26:21 >> So is sleep helping with our longevity? 26:21 >> So is sleep helping with our longevity? Is it helping with um our lifespan or 26:24 Is it helping with um our lifespan or 26:24 Is it helping with um our lifespan or health span? And you know um we've got a 26:26 health span? And you know um we've got a 26:26 health span? And you know um we've got a note here about the blue zones 26:29 note here about the blue zones 26:29 note here about the blue zones and in the blue zones we definitely know 26:31 and in the blue zones we definitely know 26:32 and in the blue zones we definitely know that sleep quality was part of. So what 26:34 that sleep quality was part of. So what 26:34 that sleep quality was part of. So what are the blue zones? These areas in the 26:36 are the blue zones? These areas in the 26:36 are the blue zones? These areas in the world where there's high concentrations 26:38 world where there's high concentrations 26:38 world where there's high concentrations of centarians people who live 100 or 26:40 of centarians people who live 100 or 26:40 of centarians people who live 100 or more and this is scattered throughout uh 26:44 more and this is scattered throughout uh 26:44 more and this is scattered throughout uh the world. Um, one interestingly is uh 26:47 the world. Um, one interestingly is uh 26:47 the world. Um, one interestingly is uh right in California, but you know, 26:49 right in California, but you know, 26:49 right in California, but you know, Okanalities and we've talked about this 26:51 Okanalities and we've talked about this 26:51 Okanalities and we've talked about this before and definitely you know sleep is 26:54 before and definitely you know sleep is 26:54 before and definitely you know sleep is a key part to what's going on 26:57 a key part to what's going on 26:57 a key part to what's going on having the proper rhythm. I think that's 26:59 having the proper rhythm. I think that's 26:59 having the proper rhythm. I think that's the other thing too back to what you had 27:01 the other thing too back to what you had 27:01 the other thing too back to what you had said before just about um rhythms of 27:04 said before just about um rhythms of 27:04 said before just about um rhythms of what's going on in the environment. 27:06 what's going on in the environment. 27:06 what's going on in the environment. There's just following the followth 27:09 There's just following the followth 27:09 There's just following the followth rules of nature. 27:11 rules of nature. 27:11 rules of nature. >> Yeah. 27:11 >> Yeah. 27:11 >> Yeah. >> Yeah. You know, um it's an interesting 27:15 >> Yeah. You know, um it's an interesting 27:15 >> Yeah. You know, um it's an interesting discussion about sleep when we think 27:18 discussion about sleep when we think 27:18 discussion about sleep when we think about, well, what are the the real life 27:20 about, well, what are the the real life 27:20 about, well, what are the the real life and the practical disturbances to 27:21 and the practical disturbances to 27:21 and the practical disturbances to people? Is is it a question of the fact 27:24 people? Is is it a question of the fact 27:24 people? Is is it a question of the fact that they drank too much or a question 27:25 that they drank too much or a question 27:25 that they drank too much or a question of they're not exercising enough? Um 27:28 of they're not exercising enough? Um 27:28 of they're not exercising enough? Um they have too much on their mind and and 27:31 they have too much on their mind and and 27:31 they have too much on their mind and and some of it is just that there's not 27:32 some of it is just that there's not 27:32 some of it is just that there's not enough time in the day to do everything 27:34 enough time in the day to do everything 27:34 enough time in the day to do everything that you need to do. there's uh 27:38 that you need to do. there's uh 27:38 that you need to do. there's uh limitations and the person will say,
Hormones and Cortisol 27:40 limitations and the person will say, 27:40 limitations and the person will say, "Well, if I wake up earlier, if I wake 27:42 "Well, if I wake up earlier, if I wake 27:42 "Well, if I wake up earlier, if I wake up an hour earlier, then I can get my 27:44 up an hour earlier, then I can get my 27:44 up an hour earlier, then I can get my workout in 27:45 workout in 27:45 workout in >> or do I stay in bed and sleep a little 27:47 >> or do I stay in bed and sleep a little 27:47 >> or do I stay in bed and sleep a little bit more?" And that's a that's actually 27:50 bit more?" And that's a that's actually 27:50 bit more?" And that's a that's actually a very good question. So, how would you 27:52 a very good question. So, how would you 27:52 a very good question. So, how would you answer that? If you have the patient who 27:53 answer that? If you have the patient who 27:53 answer that? If you have the patient who says, "Okay, the best time for me to 27:55 says, "Okay, the best time for me to 27:55 says, "Okay, the best time for me to wake the best time for me to work out is 27:57 wake the best time for me to work out is 27:57 wake the best time for me to work out is at 5:00 a.m. So, I have to wake up at 27:58 at 5:00 a.m. So, I have to wake up at 27:58 at 5:00 a.m. So, I have to wake up at 5:00 a.m., but that means they're only 28:00 5:00 a.m., but that means they're only 28:00 5:00 a.m., but that means they're only getting 6 to 7 hours of sleep." What 28:03 getting 6 to 7 hours of sleep." What 28:03 getting 6 to 7 hours of sleep." What would you say to that? 28:05 would you say to that? 28:05 would you say to that? I'd say work out. 28:06 I'd say work out. 28:06 I'd say work out. >> You would say work out. 28:07 >> You would say work out. 28:07 >> You would say work out. >> I would. And then also because they're 28:08 >> I would. And then also because they're 28:08 >> I would. And then also because they're not going to work out well they're 28:09 not going to work out well they're 28:10 not going to work out well they're saying every single day, but most of the 28:11 saying every single day, but most of the 28:11 saying every single day, but most of the time with workout we're gonna say on 28:13 time with workout we're gonna say on 28:13 time with workout we're gonna say on average is around three times a week. So 28:15 average is around three times a week. So 28:15 average is around three times a week. So three times a week that's what they're 28:16 three times a week that's what they're 28:16 three times a week that's what they're doing. They're getting far more benefit 28:19 doing. They're getting far more benefit 28:19 doing. They're getting far more benefit out of the consistency of that workout 28:21 out of the consistency of that workout 28:21 out of the consistency of that workout than let's say robbing themselves 28:24 than let's say robbing themselves 28:24 than let's say robbing themselves >> of that 28:24 >> of that 28:24 >> of that >> of that. Yeah. here. Since you said 28:26 >> of that. Yeah. here. Since you said 28:26 >> of that. Yeah. here. Since you said that, you can actually improve your 28:30 that, you can actually improve your 28:30 that, you can actually improve your energy with a workout even though you 28:32 energy with a workout even though you 28:32 energy with a workout even though you just had low sleep, 28:34 just had low sleep, 28:34 just had low sleep, >> right? 28:34 >> right? 28:34 >> right? >> So, you can push past that. I I wouldn't 28:37 >> So, you can push past that. I I wouldn't 28:37 >> So, you can push past that. I I wouldn't recommend doing this all the time, but 28:38 recommend doing this all the time, but 28:38 recommend doing this all the time, but the point is that if you're you're like, 28:40 the point is that if you're you're like, 28:40 the point is that if you're you're like, "Wow, I just didn't sleep well. I'm not 28:41 "Wow, I just didn't sleep well. I'm not 28:41 "Wow, I just didn't sleep well. I'm not I'm not refreshed." Exercise will 28:44 I'm not refreshed." Exercise will 28:44 I'm not refreshed." Exercise will actually help to push that out and and 28:47 actually help to push that out and and 28:48 actually help to push that out and and make you more energized. 28:49 make you more energized. 28:49 make you more energized. >> You know, I know people always say that 28:50 >> You know, I know people always say that 28:50 >> You know, I know people always say that and I know the research is very 28:51 and I know the research is very 28:51 and I know the research is very consistent with that, but I'm I'm going 28:53 consistent with that, but I'm I'm going 28:53 consistent with that, but I'm I'm going to call And I'm going to say 28:54 to call And I'm going to say 28:54 to call And I'm going to say that's only true after 3 weeks of really 28:57 that's only true after 3 weeks of really 28:57 that's only true after 3 weeks of really sticking to it. So the person has to be 28:59 sticking to it. So the person has to be 28:59 sticking to it. So the person has to be aware that they're not going to feel nec 29:02 aware that they're not going to feel nec 29:02 aware that they're not going to feel nec some might. Some might, but I think a 29:06 some might. Some might, but I think a 29:06 some might. Some might, but I think a lot of people are just not going to feel 29:07 lot of people are just not going to feel 29:07 lot of people are just not going to feel well until after they've had enough 29:09 well until after they've had enough 29:10 well until after they've had enough oomph to get through those first three 29:11 oomph to get through those first three 29:11 oomph to get through those first three weeks of adaptation. 29:13 weeks of adaptation. 29:13 weeks of adaptation. >> Yeah. You know, right? There's there's 29:15 >> Yeah. You know, right? There's there's 29:15 >> Yeah. You know, right? There's there's another what's that? That's not a hack. 29:17 another what's that? That's not a hack. 29:17 another what's that? That's not a hack. We'll call that a cheat code. Okay. You 29:18 We'll call that a cheat code. Okay. You 29:18 We'll call that a cheat code. Okay. You know, so yeah, you can only cheat code 29:21 know, so yeah, you can only cheat code 29:21 know, so yeah, you can only cheat code so many times with a lot of these 29:22 so many times with a lot of these 29:22 so many times with a lot of these things. It makes me think of um and I 29:24 things. It makes me think of um and I 29:24 things. It makes me think of um and I and I think I had done a video on this 29:27 and I think I had done a video on this 29:27 and I think I had done a video on this on can you out exercise, you know, a 29:31 on can you out exercise, you know, a 29:31 on can you out exercise, you know, a really crappy diet, 29:32 really crappy diet, 29:32 really crappy diet, >> right? 29:32 >> right? 29:32 >> right? >> And really in the end, the answer is no. 29:34 >> And really in the end, the answer is no. 29:34 >> And really in the end, the answer is no. However, I I want to to put a however on 29:37 However, I I want to to put a however on 29:37 However, I I want to to put a however on that. 29:38 that. 29:38 that. >> When it comes to CrossFit, 29:41 >> When it comes to CrossFit, 29:41 >> When it comes to CrossFit, >> the people who compete in CrossFit, 29:44 >> the people who compete in CrossFit, 29:44 >> the people who compete in CrossFit, >> and I've I've I've watched some 29:45 >> and I've I've I've watched some 29:46 >> and I've I've I've watched some documentaries with that. I understand 29:47 documentaries with that. I understand 29:47 documentaries with that. I understand the way they eat. When they're in the 29:49 the way they eat. When they're in the 29:49 the way they eat. When they're in the middle of their competition, they're 29:51 middle of their competition, they're 29:52 middle of their competition, they're eating like 29:53 eating like 29:53 eating like >> Meaning quality. 29:54 >> Meaning quality. 29:54 >> Meaning quality. >> Oh, quality. Quantity. You just can't 29:56 >> Oh, quality. Quantity. You just can't 29:56 >> Oh, quality. Quantity. You just can't even imagine 29:57 even imagine 29:57 even imagine >> because they're eating a lot. 29:58 >> because they're eating a lot. 29:58 >> because they're eating a lot. >> They're eating a lot because they have 29:59 >> They're eating a lot because they have 29:59 >> They're eating a lot because they have to. Yeah. 30:00 to. Yeah. 30:00 to. Yeah. >> And if they didn't, it actually it 30:01 >> And if they didn't, it actually it 30:02 >> And if they didn't, it actually it wouldn't do well. I mean, they're eating 30:03 wouldn't do well. I mean, they're eating 30:03 wouldn't do well. I mean, they're eating pizza and Taco Bell like just whatever. 30:05 pizza and Taco Bell like just whatever. 30:05 pizza and Taco Bell like just whatever. >> Bodybuilders, right? 30:06 >> Bodybuilders, right? 30:06 >> Bodybuilders, right? >> Yeah. To some. Well, a little different 30:08 >> Yeah. To some. Well, a little different 30:08 >> Yeah. To some. Well, a little different depending on what they're doing if 30:09 depending on what they're doing if 30:09 depending on what they're doing if they're trying to, you know, cut for a 30:11 they're trying to, you know, cut for a 30:11 they're trying to, you know, cut for a for a competition and raise that fat. 30:13 for a competition and raise that fat. 30:13 for a competition and raise that fat. But, and we're just talking about energy 30:15 But, and we're just talking about energy 30:15 But, and we're just talking about energy expenditure. Can those crossfitters kind 30:18 expenditure. Can those crossfitters kind 30:18 expenditure. Can those crossfitters kind of out exercise that crappy diet? 30:21 of out exercise that crappy diet? 30:21 of out exercise that crappy diet? Actually, they can. 30:22 Actually, they can. 30:22 Actually, they can. >> Okay, fine. But that's not longevity. 30:23 >> Okay, fine. But that's not longevity. 30:23 >> Okay, fine. But that's not longevity. >> I know. I'm just I'm bringing it up as a 30:25 >> I know. I'm just I'm bringing it up as a 30:25 >> I know. I'm just I'm bringing it up as a as a cav. I mean, that's actually a 30:27 as a cav. I mean, that's actually a 30:27 as a cav. I mean, that's actually a great topic that perhaps we should write 30:28 great topic that perhaps we should write 30:28 great topic that perhaps we should write down because I think it merits I think 30:31 down because I think it merits I think 30:31 down because I think it merits I think it's important for people to understand 30:33 it's important for people to understand 30:33 it's important for people to understand the difference between calorie 30:35 the difference between calorie 30:35 the difference between calorie deprivation for a specific goal versus 30:40 deprivation for a specific goal versus 30:40 deprivation for a specific goal versus calorie deprivation for life 30:42 calorie deprivation for life 30:42 calorie deprivation for life >> and also fitness for a specific goal 30:45 >> and also fitness for a specific goal 30:45 >> and also fitness for a specific goal versus fitness for longevity because let 30:46 versus fitness for longevity because let 30:46 versus fitness for longevity because let me tell you those are two very different 30:48 me tell you those are two very different 30:48 me tell you those are two very different types of workouts. 30:49 types of workouts. 30:49 types of workouts. >> Yes. 30:50 >> Yes. 30:50 >> Yes. >> But I like your answer about the the 30:52 >> But I like your answer about the the 30:52 >> But I like your answer about the the sleep. Your your point is how many times 30:54 sleep. Your your point is how many times 30:54 sleep. Your your point is how many times a week are you depriving yourself of 30:56 a week are you depriving yourself of 30:56 a week are you depriving yourself of that sleep? You're saying three times a 30:58 that sleep? You're saying three times a 30:58 that sleep? You're saying three times a week, maybe four. So that's three to 31:00 week, maybe four. So that's three to 31:00 week, maybe four. So that's three to four times a week that you're depriving 31:01 four times a week that you're depriving 31:01 four times a week that you're depriving yourself of sleep. That's a good answer. 31:02 yourself of sleep. That's a good answer. 31:02 yourself of sleep. That's a good answer. I think mine's probably an amalgam. I 31:05 I think mine's probably an amalgam. I 31:05 I think mine's probably an amalgam. I would say that I like your answer and 31:08 would say that I like your answer and 31:08 would say that I like your answer and that would be my first comment to the 31:11 that would be my first comment to the 31:11 that would be my first comment to the person. My second comment and I take 31:13 person. My second comment and I take 31:13 person. My second comment and I take this advice for myself is that if you 31:17 this advice for myself is that if you 31:17 this advice for myself is that if you are listening to your body 31:20 are listening to your body 31:20 are listening to your body really listening not like oh I don't 31:23 really listening not like oh I don't 31:23 really listening not like oh I don't feel like that's not listening to your 31:24 feel like that's not listening to your 31:24 feel like that's not listening to your body if you're listening to your body 31:26 body if you're listening to your body 31:26 body if you're listening to your body then after some time robbing the sleep 31:30 then after some time robbing the sleep 31:30 then after some time robbing the sleep when your quality of sleep is bad to 31:33 when your quality of sleep is bad to 31:33 when your quality of sleep is bad to begin with I think can be detrimental. 31:36 begin with I think can be detrimental. 31:36 begin with I think can be detrimental. So if you have good sleep, if you are a 31:39 So if you have good sleep, if you are a 31:39 So if you have good sleep, if you are a person who in general sleeps well and 31:41 person who in general sleeps well and 31:41 person who in general sleeps well and wakes up refreshed, then by all means 31:43 wakes up refreshed, then by all means 31:43 wakes up refreshed, then by all means wake up and do the exercise for sure 31:46 wake up and do the exercise for sure 31:46 wake up and do the exercise for sure three to four times a week. It's the 31:47 three to four times a week. It's the 31:47 three to four times a week. It's the right answer. If you are a person who 31:49 right answer. If you are a person who 31:49 right answer. If you are a person who already has bad sleep, then maybe you're 31:53 already has bad sleep, then maybe you're 31:53 already has bad sleep, then maybe you're still waking up to do the exercise, but 31:55 still waking up to do the exercise, but 31:55 still waking up to do the exercise, but the the type of exercise has to be 31:57 the the type of exercise has to be 31:57 the the type of exercise has to be restorative. This is where I would say 31:59 restorative. This is where I would say 31:59 restorative. This is where I would say then walk or do some yin yoga that I 32:02 then walk or do some yin yoga that I 32:02 then walk or do some yin yoga that I talk about all the time. do something 32:04 talk about all the time. do something 32:04 talk about all the time. do something that's going do deep stretching because 32:07 that's going do deep stretching because 32:07 that's going do deep stretching because you're still getting in movement and 32:08 you're still getting in movement and 32:08 you're still getting in movement and you're still giving yourself the health 32:11 you're still giving yourself the health 32:11 you're still giving yourself the health benefit of exercise, 32:13 benefit of exercise, 32:13 benefit of exercise, but if you're run down because your 32:16 but if you're run down because your 32:16 but if you're run down because your sleep isn't good and you run empty, 32:18 sleep isn't good and you run empty, 32:18 sleep isn't good and you run empty, doing a hard workout doesn't doesn't 32:20 doing a hard workout doesn't doesn't 32:20 doing a hard workout doesn't doesn't help. 32:22 help. 32:22 help. What do you think? 32:23 What do you think? 32:23 What do you think? >> Balance is usually the key. And I agree 32:26 >> Balance is usually the key. And I agree 32:26 >> Balance is usually the key. And I agree with what you're saying there. 32:27 with what you're saying there. 32:27 with what you're saying there. >> Okay. 32:28 >> Okay. 32:28 >> Okay. >> Sold. 32:30 >> Sold. 32:30 >> Sold. What else can people do um for their 32:34 What else can people do um for their 32:34 What else can people do um for their sleep? Let's talk about hormones real 32:37 sleep? Let's talk about hormones real 32:37 sleep? Let's talk about hormones real quick 32:37 quick 32:37 quick >> please. Ultimately 32:40 >> please. Ultimately 32:40 >> please. Ultimately for a lot of people their hormones uh 32:43 for a lot of people their hormones uh 32:43 for a lot of people their hormones uh when they are disturbed when they are 32:45 when they are disturbed when they are 32:45 when they are disturbed when they are low they're having levels of deficiency 32:48 low they're having levels of deficiency 32:48 low they're having levels of deficiency sleep quality gets disturbed 32:50 sleep quality gets disturbed 32:50 sleep quality gets disturbed >> and certainly when it comes to let's 32:52 >> and certainly when it comes to let's 32:52 >> and certainly when it comes to let's talk about women and menopause um 32:54 talk about women and menopause um 32:54 talk about women and menopause um estrogen is just such an important 32:56 estrogen is just such an important 32:56 estrogen is just such an important hormone um to focus in on neurochemistry 33:01 hormone um to focus in on neurochemistry 33:01 hormone um to focus in on neurochemistry so you can have uh REM sleep, you can 33:04 so you can have uh REM sleep, you can 33:04 so you can have uh REM sleep, you can hold on to sleep and it's just so common 33:07 hold on to sleep and it's just so common 33:07 hold on to sleep and it's just so common to see it in menopause. 33:09 to see it in menopause. 33:09 to see it in menopause. So, we'll give estrogen and 33:11 So, we'll give estrogen and 33:11 So, we'll give estrogen and >> progesterone. 33:12 >> progesterone. 33:12 >> progesterone. >> Est progesterone is probably one of the 33:14 >> Est progesterone is probably one of the 33:14 >> Est progesterone is probably one of the best stimulates the benzoazipene 33:16 best stimulates the benzoazipene 33:16 best stimulates the benzoazipene receptor. It's like a benzo. It's can be 33:18 receptor. It's like a benzo. It's can be 33:18 receptor. It's like a benzo. It's can be quite potent and hypnotic uh for a lot 33:20 quite potent and hypnotic uh for a lot 33:20 quite potent and hypnotic uh for a lot of women. So, a little bit of estrogen 33:22 of women. So, a little bit of estrogen 33:22 of women. So, a little bit of estrogen and progesterone can go a long way for 33:25 and progesterone can go a long way for 33:25 and progesterone can go a long way for sleep. 33:25 sleep. 33:25 sleep. >> Yeah. And of course, you know, my number 33:27 >> Yeah. And of course, you know, my number 33:27 >> Yeah. And of course, you know, my number one thing is get your adrenal function 33:29 one thing is get your adrenal function 33:29 one thing is get your adrenal function test. I think doing a salivary adrenal 33:32 test. I think doing a salivary adrenal 33:32 test. I think doing a salivary adrenal test, which is four readings, often 33:34 test, which is four readings, often 33:34 test, which is four readings, often called an adrenal stress index, four 33:37 called an adrenal stress index, four 33:37 called an adrenal stress index, four collections of saliva within a given 33:40 collections of saliva within a given 33:40 collections of saliva within a given day, is my favorite way to test it, our 33:42 day, is my favorite way to test it, our 33:42 day, is my favorite way to test it, our favorite way to test it. It's going to 33:43 favorite way to test it. It's going to 33:44 favorite way to test it. It's going to give you a sense of how your cortisol is 33:45 give you a sense of how your cortisol is 33:45 give you a sense of how your cortisol is being produced because if you are 33:47 being produced because if you are 33:47 being produced because if you are overproducing cortisol later in the day, 33:50 overproducing cortisol later in the day, 33:50 overproducing cortisol later in the day, then you are going to have a much harder 33:51 then you are going to have a much harder 33:51 then you are going to have a much harder chance sleeping well. 33:53 chance sleeping well. 33:53 chance sleeping well. >> That's usually what we see. Uh the 33:55 >> That's usually what we see. Uh the 33:55 >> That's usually what we see. Uh the overall amount of cortisol is 33:57 overall amount of cortisol is 33:57 overall amount of cortisol is reasonable. They they they're producing 33:59 reasonable. They they they're producing 33:59 reasonable. They they they're producing it. They're just producing it. 34:00 it. They're just producing it. 34:00 it. They're just producing it. >> It's dysfunctional. 34:01 >> It's dysfunctional. 34:01 >> It's dysfunctional. >> Yeah. 34:02 >> Yeah. 34:02 >> Yeah. >> So, it's low in the morning when it 34:03 >> So, it's low in the morning when it 34:03 >> So, it's low in the morning when it should be high and it's high at night 34:04 should be high and it's high at night 34:04 should be high and it's high at night when it should be low. 34:06 when it should be low. 34:06 when it should be low. >> And there's strategies to be able to 34:08 >> And there's strategies to be able to 34:08 >> And there's strategies to be able to help with that. Certain herbal 34:09 help with that. Certain herbal 34:09 help with that. Certain herbal strategies that, you know, I'll give 34:11 strategies that, you know, I'll give 34:11 strategies that, you know, I'll give another uh tip hack suggestion here. Um 34:16 another uh tip hack suggestion here. Um 34:16 another uh tip hack suggestion here. Um you know, we've been using something 34:17 you know, we've been using something 34:17 you know, we've been using something called cortisol manager for years. um 34:20 called cortisol manager for years. um 34:20 called cortisol manager for years. um that one of the key things as fossil 34:23 that one of the key things as fossil 34:23 that one of the key things as fossil title searing some other usual suspects 34:25 title searing some other usual suspects 34:25 title searing some other usual suspects but magnolia is in it and um when it 34:28 but magnolia is in it and um when it 34:28 but magnolia is in it and um when it magnolia is used in a high quality and 34:31 magnolia is used in a high quality and 34:31 magnolia is used in a high quality and it's been uh standardized in a 34:34 it's been uh standardized in a 34:34 it's been uh standardized in a particular way 34:36 particular way 34:36 particular way >> it will have a certain potency to it 34:39 >> it will have a certain potency to it 34:39 >> it will have a certain potency to it that has a a certain amount of the
Signs of Poor Sleep 34:41 that has a a certain amount of the 34:41 that has a a certain amount of the active ingredients in it. So whenever 34:43 active ingredients in it. So whenever 34:43 active ingredients in it. So whenever we're talking about any of these 34:44 we're talking about any of these 34:44 we're talking about any of these supplements, we're always saying, you 34:45 supplements, we're always saying, you 34:45 supplements, we're always saying, you know, physician grade, high quality, 34:47 know, physician grade, high quality, 34:47 know, physician grade, high quality, standardized, and that's where you're 34:48 standardized, and that's where you're 34:48 standardized, and that's where you're going to get the medicinal effects. 34:50 going to get the medicinal effects. 34:50 going to get the medicinal effects. >> So with the magnolia that's in this 34:52 >> So with the magnolia that's in this 34:52 >> So with the magnolia that's in this cortisol manager is really, really good. 34:53 cortisol manager is really, really good. 34:53 cortisol manager is really, really good. But we've also come across something 34:56 But we've also come across something 34:56 But we've also come across something that's even more potent than that. So 34:59 that's even more potent than that. So 34:59 that's even more potent than that. So the active ingredient within magnolia is 35:01 the active ingredient within magnolia is 35:01 the active ingredient within magnolia is called honchio. H O N O K I O L. I 35:04 called honchio. H O N O K I O L. I 35:04 called honchio. H O N O K I O L. I believe I'm pronouncing that right. 35:05 believe I'm pronouncing that right. 35:05 believe I'm pronouncing that right. >> I like that word because reminds me of 35:07 >> I like that word because reminds me of 35:07 >> I like that word because reminds me of something from Hawaii. 35:08 something from Hawaii. 35:08 something from Hawaii. >> Yeah. Right. Yeah. 35:09 >> Yeah. Right. Yeah. 35:09 >> Yeah. Right. Yeah. >> Maybe it is. I mean, 35:10 >> Maybe it is. I mean, 35:10 >> Maybe it is. I mean, >> yeah. Yes. Anyway, honial um it's a 35:15 >> yeah. Yes. Anyway, honial um it's a 35:15 >> yeah. Yes. Anyway, honial um it's a certain hydrayed version of this and 35:17 certain hydrayed version of this and 35:17 certain hydrayed version of this and it's 20 times as potent as magnolia as 35:21 it's 20 times as potent as magnolia as 35:21 it's 20 times as potent as magnolia as standardized magnolia which is already 35:23 standardized magnolia which is already 35:23 standardized magnolia which is already really good. Again, we've been using 35:24 really good. Again, we've been using 35:24 really good. Again, we've been using that for years. 35:25 that for years. 35:25 that for years. >> So, this honchiel has kind of taken 35:27 >> So, this honchiel has kind of taken 35:27 >> So, this honchiel has kind of taken things to the next level 35:30 things to the next level 35:30 things to the next level >> um for patients who are really really 35:31 >> um for patients who are really really 35:32 >> um for patients who are really really needing that. I've personally taken it. 35:34 needing that. I've personally taken it. 35:34 needing that. I've personally taken it. Um it's it's pretty effective. one pill 35:36 Um it's it's pretty effective. one pill 35:36 Um it's it's pretty effective. one pill kind of goes a long way uh for really uh 35:41 kind of goes a long way uh for really uh 35:41 kind of goes a long way uh for really uh relaxing you through through sleep. So 35:43 relaxing you through through sleep. So 35:43 relaxing you through through sleep. So >> yeah, 35:44 >> yeah, 35:44 >> yeah, >> there's a definite uh option for people 35:46 >> there's a definite uh option for people 35:46 >> there's a definite uh option for people if they could find it, we certainly 35:47 if they could find it, we certainly 35:47 if they could find it, we certainly have, 35:48 have, 35:48 have, >> right? Because even though I'm making 35:49 >> right? Because even though I'm making 35:49 >> right? Because even though I'm making fun of this idea of hacks, I mean, you 35:51 fun of this idea of hacks, I mean, you 35:51 fun of this idea of hacks, I mean, you know, I'll be the first one to say that 35:53 know, I'll be the first one to say that 35:53 know, I'll be the first one to say that a lot of times you need an aid or like, 35:55 a lot of times you need an aid or like, 35:55 a lot of times you need an aid or like, you know, a band-aid to help get you 35:57 you know, a band-aid to help get you 35:57 you know, a band-aid to help get you through the repair. I give the analogy a 35:59 through the repair. I give the analogy a 35:59 through the repair. I give the analogy a lot of times like you broke your foot 36:00 lot of times like you broke your foot 36:00 lot of times like you broke your foot and you're not going to use the 36:01 and you're not going to use the 36:01 and you're not going to use the crutches. You know, that doesn't make 36:03 crutches. You know, that doesn't make 36:03 crutches. You know, that doesn't make any sense. You still need to move 36:04 any sense. You still need to move 36:04 any sense. You still need to move around. So 36:05 around. So 36:05 around. So >> yeah, you're going to say the crutches 36:06 >> yeah, you're going to say the crutches 36:06 >> yeah, you're going to say the crutches aren't natural. You're not supposed to 36:07 aren't natural. You're not supposed to 36:07 aren't natural. You're not supposed to use crutches. 36:08 use crutches. 36:08 use crutches. >> The crutches don't fix the bone. Well, 36:10 >> The crutches don't fix the bone. Well, 36:10 >> The crutches don't fix the bone. Well, kind of. I mean, they do because they 36:11 kind of. I mean, they do because they 36:11 kind of. I mean, they do because they give the bone an opportunity to rest. So 36:13 give the bone an opportunity to rest. So 36:13 give the bone an opportunity to rest. So this is also true of these products. 36:15 this is also true of these products. 36:15 this is also true of these products. Even though I'm, you know, cheeky and 36:17 Even though I'm, you know, cheeky and 36:17 Even though I'm, you know, cheeky and saying life hacks, whatever. But yes, 36:20 saying life hacks, whatever. But yes, 36:20 saying life hacks, whatever. But yes, use the aids that you need them, they're 36:22 use the aids that you need them, they're 36:22 use the aids that you need them, they're not the problem. The problem is using 36:24 not the problem. The problem is using 36:24 not the problem. The problem is using them in lie of actually addressing the 36:26 them in lie of actually addressing the 36:26 them in lie of actually addressing the the underlying reasons why the person is 36:28 the underlying reasons why the person is 36:28 the underlying reasons why the person is having symptoms or disease in the first 36:30 having symptoms or disease in the first 36:30 having symptoms or disease in the first place, 36:31 place, 36:31 place, >> right? like just maybe as simple as poor 36:33 >> right? like just maybe as simple as poor 36:33 >> right? like just maybe as simple as poor sleep hygiene. So we're kind of full 36:35 sleep hygiene. So we're kind of full 36:35 sleep hygiene. So we're kind of full circle there. 36:35 circle there. 36:35 circle there. >> So yes, the aids are there, the 36:37 >> So yes, the aids are there, the 36:37 >> So yes, the aids are there, the hormones, these things are important 36:40 hormones, these things are important 36:40 hormones, these things are important >> as we always do. Everything is a 36:42 >> as we always do. Everything is a 36:42 >> as we always do. Everything is a comprehensive approach on what we do. 36:44 comprehensive approach on what we do. 36:44 comprehensive approach on what we do. Yeah. Um with with everything with a 36:46 Yeah. Um with with everything with a 36:46 Yeah. Um with with everything with a patient. You just can't you their 36:48 patient. You just can't you their 36:48 patient. You just can't you their symptoms, their condition, their being 36:50 symptoms, their condition, their being 36:50 symptoms, their condition, their being is not within a vacuum. It's got all 36:52 is not within a vacuum. It's got all 36:52 is not within a vacuum. It's got all these other aspects to it and you need 36:54 these other aspects to it and you need 36:54 these other aspects to it and you need to work with someone that's going to 36:55 to work with someone that's going to 36:55 to work with someone that's going to talk about all of those things and put 36:57 talk about all of those things and put 36:57 talk about all of those things and put together a comprehensive plan. Um, I'd 36:59 together a comprehensive plan. Um, I'd 36:59 together a comprehensive plan. Um, I'd like to say something about that about 37:02 like to say something about that about 37:02 like to say something about that about um 37:04 um 37:04 um the signs and symptoms of low sleep 37:06 the signs and symptoms of low sleep 37:06 the signs and symptoms of low sleep because I don't think we have it in our 37:08 because I don't think we have it in our 37:08 because I don't think we have it in our notes and I I want to make sure I 37:10 notes and I I want to make sure I 37:10 notes and I I want to make sure I mention you know people think oh I know 37:12 mention you know people think oh I know 37:12 mention you know people think oh I know when I don't have enough sleep the 37:14 when I don't have enough sleep the 37:14 when I don't have enough sleep the symptom is I'm sleepy but it could be 37:17 symptom is I'm sleepy but it could be 37:17 symptom is I'm sleepy but it could be migraines it could be low back pain it 37:20 migraines it could be low back pain it 37:20 migraines it could be low back pain it could be the other hormones stop working 37:21 could be the other hormones stop working 37:22 could be the other hormones stop working well it could be um weight gain it could 37:26 well it could be um weight gain it could 37:26 well it could be um weight gain it could be heltosis which is bad bad smelling in 37:29 be heltosis which is bad bad smelling in 37:29 be heltosis which is bad bad smelling in the mouth. Um, 37:30 the mouth. Um, 37:30 the mouth. Um, >> indigestion. 37:31 >> indigestion. 37:31 >> indigestion. >> I mean, the list of symptoms that you 37:33 >> I mean, the list of symptoms that you 37:33 >> I mean, the list of symptoms that you may not directly be correlating 37:35 may not directly be correlating 37:35 may not directly be correlating >> to your bad sleep is really long. 37:39 >> to your bad sleep is really long. 37:39 >> to your bad sleep is really long. >> Yeah. Memory and focus. 37:40 >> Yeah. Memory and focus. 37:40 >> Yeah. Memory and focus. >> Memory and focus, irritability, anxiety. 37:42 >> Memory and focus, irritability, anxiety. 37:42 >> Memory and focus, irritability, anxiety. And this is important because people 37:44 And this is important because people 37:44 And this is important because people will say, "Well, I don't sleep well and 37:46 will say, "Well, I don't sleep well and 37:46 will say, "Well, I don't sleep well and I have this and I have that." And then I 37:49 I have this and I have that." And then I 37:49 I have this and I have that." And then I would say, "Wait, maybe you have this 37:51 would say, "Wait, maybe you have this 37:51 would say, "Wait, maybe you have this and that because you don't sleep well." 37:54 and that because you don't sleep well." 37:54 and that because you don't sleep well." So that that's important when you're 37:55 So that that's important when you're 37:56 So that that's important when you're thinking about your own health, when 37:57 thinking about your own health, when 37:57 thinking about your own health, when you're communicating with your 37:58 you're communicating with your 37:58 you're communicating with your practitioner to remember that the body 38:01 practitioner to remember that the body 38:01 practitioner to remember that the body functions as a whole. So you don't 38:03 functions as a whole. So you don't 38:03 functions as a whole. So you don't necessarily need to treat the system 38:05 necessarily need to treat the system 38:05 necessarily need to treat the system independently if you're not also 38:07 independently if you're not also 38:07 independently if you're not also treating it as a whole. 38:09 treating it as a whole. 38:09 treating it as a whole. >> Well said. 38:10 >> Well said. 38:10 >> Well said. >> Gracias. 38:12 >> Gracias. 38:12 >> Gracias. What else? 38:12 What else? 38:12 What else? >> I think that's I think we have covered 38:14 >> I think that's I think we have covered 38:14 >> I think that's I think we have covered it. Um 38:15 it. Um 38:15 it. Um >> yeah, we can have put more stuff in the 38:16 >> yeah, we can have put more stuff in the 38:16 >> yeah, we can have put more stuff in the notes because I can talk about sleep all 38:18 notes because I can talk about sleep all 38:18 notes because I can talk about sleep all day long and the 38:21 day long and the 38:21 day long and the >> I think that the deliciousness of it. So 38:23 >> I think that the deliciousness of it. So 38:23 >> I think that the deliciousness of it. So I don't know about that. 38:26 I don't know about that. 38:26 I don't know about that. >> All right. Well, either way, there's 38:27 >> All right. Well, either way, there's 38:27 >> All right. Well, either way, there's more to be said. There's always more to 38:29 more to be said. There's always more to 38:29 more to be said. There's always more to be said. I think this was a great great
Recap and Closing 38:31 be said. I think this was a great great 38:31 be said. I think this was a great great summary. 38:31 summary. 38:32 summary. >> I think we covered 38:32 >> I think we covered 38:32 >> I think we covered >> um you know, do you want to do your 38:35 >> um you know, do you want to do your 38:35 >> um you know, do you want to do your recap? I think you've got some nice 38:36 recap? I think you've got some nice 38:36 recap? I think you've got some nice takeaways here that maybe you can 38:38 takeaways here that maybe you can 38:38 takeaways here that maybe you can summarize and and of course reach out if 38:40 summarize and and of course reach out if 38:40 summarize and and of course reach out if you have more questions. 38:42 you have more questions. 38:42 you have more questions. >> Summary. 38:45 >> Summary. 38:45 >> Summary. >> I think um sleep is obviously a 38:47 >> I think um sleep is obviously a 38:47 >> I think um sleep is obviously a foundation uh for our health, for 38:49 foundation uh for our health, for 38:49 foundation uh for our health, for overall performance, and certainly for 38:51 overall performance, and certainly for 38:51 overall performance, and certainly for longevity. you'll live longer if you 38:53 longevity. you'll live longer if you 38:53 longevity. you'll live longer if you sleep better. 38:54 sleep better. 38:54 sleep better. >> Um, yes, you can't uh these supplements 38:58 >> Um, yes, you can't uh these supplements 38:58 >> Um, yes, you can't uh these supplements and these strategies are are helpful. 39:00 and these strategies are are helpful. 39:00 and these strategies are are helpful. They are aids, but they're only going to 39:02 They are aids, but they're only going to 39:02 They are aids, but they're only going to work uh so well. Um, but little bits of 39:06 work uh so well. Um, but little bits of 39:06 work uh so well. Um, but little bits of uh improvements with your sleep, taking 39:09 uh improvements with your sleep, taking 39:09 uh improvements with your sleep, taking some of this advice that we're talking 39:10 some of this advice that we're talking 39:10 some of this advice that we're talking about today, even a little bit if you're 39:12 about today, even a little bit if you're 39:12 about today, even a little bit if you're getting an extra 15, 30, 60 minutes a 39:14 getting an extra 15, 30, 60 minutes a 39:14 getting an extra 15, 30, 60 minutes a day, right? That in turn can be helpful. 39:17 day, right? That in turn can be helpful. 39:17 day, right? That in turn can be helpful. >> Um, and make sure you're just 39:18 >> Um, and make sure you're just 39:18 >> Um, and make sure you're just prioritizing it ultimately. and uh nap 39:21 prioritizing it ultimately. and uh nap 39:21 prioritizing it ultimately. and uh nap whenever you can. 39:22 whenever you can. 39:22 whenever you can. >> I think that's great. I leave you with 39:24 >> I think that's great. I leave you with 39:24 >> I think that's great. I leave you with one thought, which is if you're having 39:27 one thought, which is if you're having 39:27 one thought, which is if you're having unsatisfactory or dissatisfactory sleep, 39:30 unsatisfactory or dissatisfactory sleep, 39:30 unsatisfactory or dissatisfactory sleep, then take a minute to analyze your 39:32 then take a minute to analyze your 39:32 then take a minute to analyze your habits. What are you doing before bed? 39:34 habits. What are you doing before bed? 39:34 habits. What are you doing before bed? What is your sleep like? And what are 39:35 What is your sleep like? And what are 39:35 What is your sleep like? And what are you doing upon rising? And that will 39:37 you doing upon rising? And that will 39:37 you doing upon rising? And that will give you a lot of information on areas 39:39 give you a lot of information on areas 39:40 give you a lot of information on areas that you should start to improve. 39:41 that you should start to improve. 39:41 that you should start to improve. Reference our notes as needed. Well 39:43 Reference our notes as needed. Well 39:43 Reference our notes as needed. Well said. 39:43 said. 39:43 said. >> All right. Thanks. 39:45 >> All right. Thanks. 39:45 >> All right. Thanks. >> Are you liking what you're hearing? Do 39:46 >> Are you liking what you're hearing? Do 39:46 >> Are you liking what you're hearing? Do you want to hear more? 39:47 you want to hear more? 39:47 you want to hear more? >> Are you loving this great content? and 39:48 >> Are you loving this great content? and 39:48 >> Are you loving this great content? and do you want to ask us a question? 39:50 do you want to ask us a question? 39:50 do you want to ask us a question? >> Please like, subscribe, and comment. 39:52 >> Please like, subscribe, and comment. 39:52 >> Please like, subscribe, and comment. >> You can find all of our links on our 39:54 >> You can find all of our links on our 39:54 >> You can find all of our links on our social media, featured articles, 39:56 social media, featured articles, 39:56 social media, featured articles, basically everything we cover at Linkree 39:59 basically everything we cover at Linkree 39:59 basically everything we cover at Linkree at Longevity Protocol Pod. 40:01 at Longevity Protocol Pod. 40:01 at Longevity Protocol Pod. >> And if you want to understand and hear a 40:02 >> And if you want to understand and hear a 40:02 >> And if you want to understand and hear a little bit more about our personal 40:03 little bit more about our personal 40:04 little bit more about our personal lives, follow us on Instagram at the sex 40:06 lives, follow us on Instagram at the sex 40:06 lives, follow us on Instagram at the sex docks. 40:06 docks. 40:06 docks. >> Here's where you can comment and ask 40:08 >> Here's where you can comment and ask 40:08 >> Here's where you can comment and ask questions that we will directly answer 40:09 questions that we will directly answer 40:09 questions that we will directly answer in our videos. 40:10 in our videos. 40:10 in our videos. >> Be sure to subscribe to our substack. 40:12 >> Be sure to subscribe to our substack. 40:12 >> Be sure to subscribe to our substack. This is where we get far more 40:14 This is where we get far more 40:14 This is where we get far more information for you, protocols on 40:15 information for you, protocols on 40:16 information for you, protocols on longevity and health, and definitely the 40:17 longevity and health, and definitely the 40:17 longevity and health, and definitely the notes for today's episode. 40:19 notes for today's episode. 40:19 notes for today's episode. >> And finally, if you're ready to make a 40:20 >> And finally, if you're ready to make a 40:20 >> And finally, if you're ready to make a change, a real change in your own life, 40:23 change, a real change in your own life, 40:23 change, a real change in your own life, feel free to check us out at our private 40:24 feel free to check us out at our private 40:24 feel free to check us out at our private practice at hormonezone.com.
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