38 Burst results for "Circadian Rhythm"
Help: My Toddler Is Waking Up Way Too Early
"Help. My two year old used to sleep from seven to seven. it was glorious. We recently had to start quarantining again due to exposure at my job since then she started waking up earlier and earlier. We pushed her bedtime back to seven thirty. But it hasn't made a difference this morning. She was up at five thirty. I was thinking about one of those clocks with the lightner room. But i'm not sure she would understand that yet. Help okay rachel here to help. I am an expert on early rising small children because i was a fellow sufferer eight. Am was often nap time for my youngest child. Whoever that was and me to go back to bed at eight. Am after a full morning. So i kind of think like some kids are just like this and there are things you can do and then you have to do them again but there are a bunch of tricks that helped along the way for me so help. Some of these will work for you. I was going to suggest pushing her bedtime back. You did that already. It's not working doesn't necessarily work right like if you're changing circadian rhythm it could push it later but it might actually push it earlier as sounds like may have happened in this case. I mean something's happened right. Some knob has turned to make her start getting up at five thirty. So i think what you need to do first is sort of reset the knobs and then start moving them one at a time. You're quarantining andy. With the bedtime later and there is a state savings time. There's a couple of different things happening. So put things back the way they were to the extent. That's possible and then the quarantining say the only knob that's different. I think it's interesting that you highlighted that because it could be right. I'm wondering what's the possible connection between the changing your routine and the change in her sleep is she not getting as much sunshine as she was. Is there not as much physical activity. Were there sort of routines and signifier in her day. When you were more out and about that you can put back in or add in a different way. You know if she had snack every day at two pm and a little bit of quiet time on the couch when she came back from seeing her little friend. Can you still sort of put those routines in place. So she has the sort of same signposts as she goes through her day. You ask about the alarm clock and wonder if she's too young. Yes i do think too can be too young for some of the alarm clocks that have suns and moons and have oh was slowly dawning daylight all that stuff. You can try them. The best alarm clock for me in the situation was one that i made myself for my kids. I had an old school digital alarm clock like you can get at the drugstore with the digital numbers. I put a piece of paper covering the minute numbers because those are not information that a two three year old can use so you just saw the hour so they just saw the five or the six again. they don't know what the five of the six is. that doesn't matter. And then. I drew on the piece of paper that if it was a a five. You know that we're squared off five digital clock that that was a picture i did a picture of a moon sleeping and then if there was a six it was a picture of the son waking up so that my child again twos a little young two and a half heading for three. You can start to show that to them and say oh. Look at that when you see this shape. It means it's nighttime. When you see this shape it means it's time to wake up to probably too young three starting to get but all of that stuff was easier for my kid than trying to read this clock. That was slowly. Changing from one thing. To another darkness is very important and a little ones room. That's waking up too early to forget that x for the time being. You need it as dark as possible.
Fresh update on "circadian rhythm" discussed on The Daily Meditation Podcast
"Most important ways to awaken your true potential in today's episode. You're going to be guided using a technique to help you sleep better. Getting enough sleep is vital to your health and wellness. It's not an option. It's an essential part of your wellbeing when you're well rested you're better able to awaken your true potential. Make sure your subscribe to the podcast. So you don't miss a single episode. Consistency is the key to realizing the benefits of meditation. Also i would love to hear from you. I would be honored if you would leave me. A rating and review. This is a way that i'm able to hear from you and to know how you enjoy the podcast. You can also send me a message to my sip and alm instagram feed. So you could send me a direct message. I invite you to let me know a little about your meditation ritual. Many of you reach out to me. And i've been sharing your journey's i ask you before i share a journey so you might want to simply reach out to me and not have me share your journey and that's perfectly fine. I'll always ask you first. And i will always ask to make sure that i can share your name and your location. So i want to share with you a meditation journey from a fellow meditators. Who is listening. All the way from tehran iran and she shares. My name is saba. And i meditate twice a day with your daily podcast. The first one. I listened to his in the morning after yoga and the second one before sweeping i noticed that whenever i meditate before sleeping i sleep easily and i wake up more joyful. Thank you for doing this. Thank you saba for sharing your asleep journey with us. Many of you listen to the podcast to help you sleep better. Meditation can definitely help you. Feel in a state where you're calm and you're relaxed so you're open and receptive to drifting off to sleep if you begin to approach sleep as you do your meditation ritual where you likely set aside a similar time of day or evening where you focus on relaxing your mind and body when you set aside a time in the evening to begin to sleep. This can help your circadian rhythm adapt to this particular time when you want to slow down and began to ease yourself into the evening and into sleep. I like how saba does this where she starts her day with meditation. How you start your day can determine how you sleep at night when you start your day. Calm and focused. You often carry this same calm and focused rhythm with you throughout your day. So that when you go to bed at night you feel open and receptive to sleep. Because you're still feeling calm and focused if you jump into your day and you don't really have a ritual to reflect on your day without starting your day focused and clear you may experience a lot more stress. I also like how saba mentioned that. She meditates in the evening. So when you meditate in the evening as well then you injure day nicely you can reflect back over your day. Which will be guided through in your meditation. So consider how you could create a nighttime ritual. That may begin from the moment you wake up taking some time to focus your mind and calm your body and carry this focused com state with you throughout your day. You'll notice you likely respond to stress much better when you start your day with meditation and then as you injured with meditation your reinforcing. That calm focused state. I wanna share with you. What parma honda. You're nanda has to say about habit. Habit is an automatic mental mechanism for performing actions without the willpower and effort involved in initiating new actions habits make the performance of actions easier good habits and virtues are eternal joy making qualities wrongly used this mechanism becomes man's arc. Enemy bad habits attract evil things bad habits and sin are temporary misery making graphs on the soul. It is laminated -able to be compelled to do evil again. Ones will because of the strength of the evil habit and then to have to suffer for once evil actions it is wonderful to habitually do what is right and thus multiply goodness and happiness. The power of habit is supreme in the life of man. Most people spend their lives making good mental resolutions but never succeed in following. What is wholesome. We usually do not do what we wished to do. But only what we are accustomed to do. Do not feel helpless. If you have some undesirable habits now is the time to begin. Conquering them by developing willpower and the habit of regular right meditation. You can free yourself from the clutches of wrong habits and create habits of thought and action. That will bring the results you desire so as you settle yourself down and get ready to meditate began to put closure on your day giving yourself this beautiful habit to meditate to start your day and to meditate to end your day began to notice where you're holding tension in your body become.
How Sleep Affects Weight Gain
"So i've talked a lot in previous episodes of this podcast about these connections between sleep and hunger appetite weight management. There are a lot of connections there. But i'm obviously always approaching this from the food and nutrition side of things. And i'd love to get your perspective on this as a sleep expert. So how do you see or approach this relationship between sleep. Appetite and weight management shore. Yes just as a refresher for your audience. You've probably covered. How we are sleep deprived the body compensates for the lack of energy by craving more calories and intensive reach out for more saturated fast carbs and sweets to sort of make up for that loss. Energy will pardon me not helpful. That's exactly right because one type of energy doesn't actually substitute for the other. We don't get the type of energy and replenishment refreshment that we get from sleep by eating potato chips for example. But that's our body needs to sort of make up for if we don't get enough sleep and also when we don't sleep enough we have less leptin and more ghrelin levels in our blood after that night of not enough sleep. Which is how these hormones behave when we're very hungry when our appetite is not suppressed so them where we end up getting more hungry in artificially sort of reaching for more food and so you've already probably cover some of these topics. But i think what's less talk about in terms of how sleep is related to appetite and hunger is the role that our circadian clocks play all of this. So just to give a really brief primer on circadian clocks we all have these biological rhythms in us and they usually run about twenty four point one ish hours and these are really inbuilt built to our biology all of our systems. Run on this sort of rhythm. And ideally everything runs kind of in sync with each other. You can kind of think of your body as a busy train station you know. Each train has to be on scheduled to not run into other trains and not delay passengers. And so you can imagine how much of a hot mess it would be if every train conductor was looking at a clock right so for everything to run together all the trains needs to be on time in have this rhythm and the best way to have that rhythm is to keep a consistent sleep wake schedule and when you do have this consistently voiced federal and rhythm than your metabolism runs efficiently. Your mood is good. Your hormones are in sync and your sleep is good and your energy levels are good but and maybe your appetite isn't as out of control exactly. Your appetite is more in tune with what your body actually needs rather than artificially inflated if that makes sense let me just make sure i understand what you just said. It's that it's not even so much about a lack of sleep or sleep deprivation getting six hours of sleep instead of eight hours of sleep but it's more about the consistency of this sleep rhythm that affects our appetite. That's ray and actually both of the things you named are both really important. I think we may have heard a little bit more about the sleep deprivation. Peace and not as much about the circadian rhythms. I really liked to emphasize the people that sleep is not just about the amount and it's not even just about the quality or the depth of sleep it really is also about the timing we can be kind of wishy washy with our asleep rhythms ray. Either we maybe. We can't control it because we do rotating shift work. And that really can put a wrench in your circadian rhythms or. We travel a lot and we have jet lag or we don't travel for work but we jet like ourselves by getting up at very different times on weekdays versus weekends so for example. If you usually get up at seven am on weekdays but you sleep in until ten on weekends. That's like jet lagging yourself by flying to california and back every weekends but you didn't even get to have the final travel. You've just screwed up your circadian rhythm doing it.
Fresh update on "circadian rhythm" discussed on Investor's Edge
"Money, progressive Control the insurance company, the affiliates and now take two If you want her wanted to claim that players in the National Football League er soft. Maybe. Now I've got a story that would let you do that all of that for you next. Hey, I have rhythm. I love to dance. And I've been told that I dance pretty well. But I'm also totally blind, which means that sometimes my circadian rhythms could get totally out of step with the world around me. Circadian rhythms are regulated by our internal master body clock, but because I can't perceive light. My body clock simply doesn't know what time it is. This'll could have me wide awake in the middle of the night and fighting to stay awake during the day that could affect relationships and make it difficult to be productive at work, And it could make every day a real challenge. It's not my imagination. It's called non 24 effects up to 70% of people who are totally blind. So if you're like me, you're not alone. And there is hope. Call 855856 to 4 to four today or visit. Learn more non to Ford Com 0 to 60. I'm Brian of.
Sloths Slowly Cavort By Day Now
"Somewhere in this forest do here there are slumps. Those slots live in Brazil's Atlantic forest. If you're a tourist watching slots isn't that exciting but if you're a scientist, well, it's also not that exciting, but there's a big upside. and. So they actually great study animal. For the wild because you can click on a daydream giles field a biologist at the university. Of Notre, Dame who studies Circadian Rhythms I mean the the ecology work that I I used to do several years back in Bolivia was was focused on bird. Conservation voted? Cola Jian. You'd see some parrots and you make some notes and then they will go on even see them again for another twenty four hours but Duffield and colleagues now collect data on the Brown throated three toed sloth in the Atlantic Forest Duffield says, the slots can stay incite or even in the same tree for nearly twenty four hours. The animals are at rest anywhere from seventy five to ninety percent of the time. But they're coping with a damaged ecosystem. The suggestion is ninety eight percents of that. Forest is being depleted a lot of human disturbance as obviously roads cutting through these areas of the forest in and it means the population of Florida Florida's depleted according to New Research published in the journal Mammalian biology by Duffield and colleagues sloths are responding to that Habitat Disturbance by altering their biological rhythms. We started to say that the the SLAW SPA try merrily day active and that's encountering chew to from some of the literature on the species that we came across before. The suggested they showed Kacem neural activity, which is kind of neither day nor night just kind of across the whole board and a few studies It was totally nocturnal behavior. So this was kind of the opposite to to what we'd expected Duffield says there are few if any studies where researchers monitored slots over a full twenty, four hour period, this study did exactly that for twenty nine days because a lot of. Literature that we reviewed that associated with slow had examined only a partial twenty, four hours, and so there was some inferences about their activity profiles. The course of the time twenty, four hour period. So there was a bit of guests would duffield believes that because predators in the Atlantic forest are extinct and Slavs don't have to compete with other species for resources, they simply taken on a daytime or diurnal schedule the the. Light Doc Sonko with primary Q. and that's Kinda surprising that an animal could be nocturnal conditions. Dino. The other organisms may come along for the slow ride from the algae that live on S- laws for to the insects that live alongside the unhurried mammals. Duffield says it's not clear if the new schedule adopted by Sloughs in the Atlantic forests also affects these creatures not something. We'd love to examine the you know the. The locally system and the Associated Wilkins Winds Sloth APPs that changes readily changed that day tonight to the teenage, the survival strategies based to on the other, and so it may will be that that change or that association daytime is supposed to nine time Casa. Morality does change some of the Yoga. Assumes that associated with it Duffield's most important piece of equipment for this research may be a comfortable chair.
Fresh update on "circadian rhythm" discussed on Reset with Jenn White
"Are our circadian rhythm is formed around sunlight. And so when we don't have that and we're not sleeping properly. It affects her. Immune system also affects our ability to think properly and not struggle with depression. So anything that you can do to improve your sleep which means getting a little bit of sunlight during the day is incredibly helpful. There are lots of tools out there. There's some lamps you can get. You can sit in front of and you can buy online. There's a little device called human charger. That goes through. Your ear inn connects through your actually drive light Through the bones in through the skull those kinds of things twenty minutes a day. That type of therapy can be very useful right now but also keep you know maintaining view in nature your tendency when it's ugly and grey not to wanna look outside but you can still view nature and appreciate it. What impact the screen. Time have on our wellbeing. I feel like that's the unsaid story here that whether we used to have limits on her screen time we'd have limits on our kids and what they could look at things like that. That's all out the window when school is at home and kids around springs. Work is at home and you. Your whole life is now in front of a screen. There's so much that goes into what screen time is doing to our feeling of connection isolation. Well we know that you know screen time can't be activating in that activation. Whether it's television video games social media can in turn make it difficult to slow down our system to achieve that state of rest and relaxation and ultimately interfere with sleep in the evening Additionally we know that doom scrolling if it will if it's about coal bid or you know other things that might be stressful that are going on in the world right now can also leave can also that sense of anxiety fear and worry that people are experiencing chronically checking quote unquote bad information. I'm leaving those thoughts kind of lingering in the mind in the in the nighttime that he people awake and ruminating tossing and turning and so i really believe that setting boundaries around that only screen time specifically social media engagement can be really important in terms of maintaining a state of mental wellness. Oh it's just comes down to the fact that those devices the social media that we've been introduced to their whole goal at least the goal for the user not necessarily for the company is connection to be able to tech somebody or to like someone's post store put a post up yourself on instagram and connect with your followers. That's that's a big part of it but in a way it's almost contradictory in its. It's making disconnected as as we live through this. Yeah you know. I certainly think that social media has its pros and cons of when i'm talking with people about their use of social media. I really encourage folks to think about the ways that it does provide that sense of connection the ways that it does kind of lead to joy and pleasure and the ways that it can be activating because sometimes it starts to all blend together. And so in fact i was just talking with someone in my clinical practice yesterday. Who decided to remove some of the apps off of their phone so that they would only intentionally engage in a healthy productive way on the computer rather than having constant immediate access to it on the phone which i think is something that could be really helpful in terms of striking that.
Melatonin, CBD, Creatine, and Immunity Boosts
"Chris Welcome welcome to another episode of. Ask The guys here. We have a title. So here we are. This is what I would we do. Five or six other episodes like this before it's been a while and well we've done. One and people have been asking so you are again Chris is. Chris Irvine. On that nailed it the Kitale tallest. Trying to new break out a little bit more and changes named you just name. We talk about so. Talk about what you're stuck. We'll talk about it off off off Mike. Be Out. We're GONNA. Talk about stuff. Hopefully, not everything Joseph's. Chris's our resident expert here. BIA curiosity so cuny time. This one is about supplements if we got a lot of questions about. Settlements how to use them when to use themselves. Fire him off to see. We have all right so first question we have is from Heather N. and the question is should I supplement with Melatonin? If I'm having trouble sleeping so I would say no, and we can this. This is in my newsletter couple of weeks ago I. Don't know if you read that, but tour down a little bit. MELATONIN has its place. It is a precursor to a letter to the. Is Naturally secreted by your brain anything that's naturally secreted by your brain. I'm not a huge fan of. Taking Sasha Sisley. This is actually if you look at it, it's the only hormone that you can get without a prescription. Technically. Hormone your body. It's the only way you can get without a prescription interesting, yeah! I mean I. think my thoughts with Milton I think the answers that depends because I think it depends on. If you are living a lifestyle that allows you to produce it naturally so I think if you're a night shift worker, or you're somebody who is able to. You know if you're not, it's not the first step you should take if you're having trouble sleeping so I if you if you're not checking the boxes. With you're trying to improve your sleep quality then you shouldn't be turning Melatonin, but if you are work your work, circumstances are living circumstances. Have you in a position where you aren't going to be able to produce a lot of Melatonin? Naturally then I think you prior getting good sleep is going to be important, and if Melatonin can help that I think it can be a good song. Yeah, so the question is what is melting do and how is it? Producing one is produced by the body naturally. Melatonin essentially just tell you about it activates cascade of different Newark. Chemicals screwed that basically tell you buy. It's time to go to sleep. At screened by Pinal Gland I believe. And it is. Associate with a lot of things, light is major one. So what happens is most people don't. Fall Asleep with the sunset right and so the sun normally go down in all human history, and for every other analysts happens. By starts up regulating melatonin. melatonin sort of master switched. Those tells the rest of your body's going down and shutting down for arrest. When this doesn't happen. Can Be hard to go to sleep, and only that cannot stop you from getting into different stages of sleep as fast as you normally would, so you may be unconscious, but that doesn't mean you're getting the restorative sleep that you normally would so. Why is this problem? While people are after the sun goes down, they're exposed to blue light on their screens fluorescent lights in their house. The suppresses Melatonin production. So if that's the case, you have no other option. Maybe it's a good idea to take it I would take it regularly, but it at the same exact time. You shouldn't be producing it all over the place, so it shouldn't be off the map like. If you're taking Melatonin and you taking it one eight PM. One at ten PM. One and seven PM. In place you basically telling your brand that you're traveling in time zones back and forth and back and forth so I would focus far more on this is a last resort, and for special circumstances moving which we can get into, but the number one thing that I do when I go somewhere as If I have blue light, blocking glasses I blue blocks. and. There's a bunch out there. That's the ones I prefer. If I can't control the lights on my house. I've liked that dim when the sun sets and turn red and orange, after the sun has set, so those are wavelengths that do not. Suppress, Melatonin and this why the lends them blue light blocking glasses, the sandy fill blue light. You think about it like if you're outside at a campfire. The Ladies Very. Orangish, Yellowish Reddish Hue, there's very little to no blue light in there, so that's all from the sun so. Removing that from your day to day, life in is consistently as possible so that way you're not getting these weird signals of your body that you're switching time zones against another completely natural thing for humans to go through. That would be a huge thing, but I think there's a Lotta other things why people aren't getting good sleep, and so assuming that it's because of your lack of Melatonin production is i. think a little silly I think that you could look at. Obviously light is a huge one temperature of your room and then. The ability for light the in your house from. Blue. Blue. I'm trying to your. Shades. blockers no time. Look. light-blocking shades trying to say here. Oh blackout curtains blackout. So those are a good thing, and then we have lights actually if you're in a city where there's a lot of additional light, yeah, we have then lights that turn on the sunlight. One Sunrise should be happening. So this is another. Thing that happens. Has People Get Blackout Curtains? And then they don't wake up to the sun, which is again? In the wrong direction, so we actually have lights that turn on. As the sun rises locally, so you can just do all this stuff is super easy, Philips. Hue Lights, but we have. Great and Eating Super Close about times and I WANNA. Thank people you way too close to bed. I put at least three hours before you try to shut down and mental stimulation is also too much, so people are worried about this at that looking at the news. They're watching TV. They're just in. There had even hanging out with friends like I've done last couple of nights. You know people talk. Nine nine thirty s usually go to bed then I get home and it looks super stimulated. I can't sold out for a couple of hours. There's a lot of reasons why people wouldn't be able to sleep or feeling Russ restless. Having lack of militant brushes by news worry about? Your thoughts here. Will agree with that I. Think the the two things I would add to. That I agree that like I think it's a last ditch. Thing that you need to try. There's a of other things you can get in check with your environment and with your health habits before you need to turn to that supplementation. Do things I would add for helping is. Sleeping with your phone either out of room, or at least face down or not sleeping with the television on. There's some really interesting research out there that even when your eyelids are closed in your sleeping, flashing lights can cause face shifts in your circadian rhythms that can suppress Melatonin production or ramp up cortisol in the middle of the night. Things like that so. That's can be as simple as having your phone facing up and it lighting up while you're sleeping. That can completely threw off your sleep. So I thought that was really interesting thing when I was reading that studies. That would be a big thing. To consider and then. There's there is some interesting research on Melatonin for neuro degenerative diseases where you know, it seems like as we age, our natural production of Melatonin starts to decrease in. They've done studies where supplementing with it in elderly populations really increases cognitive function. That actually just came out this year I. Think showing that so like you said I think it's either. It's either a last ditch effort, supplement or something used for very specific circumstances.
4 Ways to become Re-Inspired with your Space
"There I'm Christina Browning your host. If you feel like your household, frustrations are stealing away your life hour by hour. I discussed home, functionality aesthetics and automation with a bit of history and a dash of psychology. This isn't your typical. House podcast. I'm a realtor and home functionality coach I geek out on various subjects, regarding your home and yard challenging you to think of your space differently to get the most out of every square foot I post questions for you to think through about your space and your reason, this podcast is all positive making adulting easier one podcast at a time. Remember. There's no such thing as perfect, but you can still aim for your best every day in this episode. Let's discuss home, functionality and aesthetics four ways to become reinspired with your space episode thirty five. The top thing that affects how space functions and feels. Is Light. One refreshing your space, look I to your windows and light fixtures. Think in terms of layers supporting not just the look you want, but the life you want. And my leading in the most possible light from my windows. Artificial light has caused some confusion in our bodies, which have evolved to respond to the stimuli of sunlight and darkness. The responsiveness to natural light is called the Circadian Rhythm, which is the twenty four hour biological cycle of almost all living beings. It's primarily influenced by light reception. Natural Sunlight improves our sense of wellbeing, so lighting can't be taken lightly. Do you have dimmers on any lights, and if not might that help achieve the mood, you seek depending on the time of day and task at hand. I will dive into some questions as always to ask yourself about this when we get to the question segment of the podcast coming here soon. Another option here is to get a pair of Phillips who lives which when used with their APP have a warm night light option, a dimmed option and a bright work light option all accessible from the APP. Now that many of us are spending more time at home. These lights can help you. Stay productive or adjust to a new schedule and support activities like meditation for example. Hugh labs has a collection of formulas to tailor my Phillips. Lytle, exactly what I need throughout the day I like brighter tones in the morning, and as the day goes on, I prefer it to become warmer so that I can slowly wind down. They have four recipes. Energize concentrate, read and relax. I even installed a recipe called candlelight, and I it no candles necessary. Next I want you to evaluate what you want your visitors to I notice when they enter the room. Your refreshing now whether you have visitors or not is irrelevant. Just thinking from this perspective, though helps with this exercise, it requires you to create a visual hierarchy. If you're standing in the living room for example and you want the focal point to be your fireplace. Take a photo of the room like with your cell phone with it in the center of your photo and evaluate snap. You just took. Could it go into a magazine feature and I'm Nabet Bet? Your answer is no, which is totally normal. What could I do to make this snap more appealing? Let me emphasize magazine. Quality is not everyone's goal here, but I'm suggesting it's merely another way to see your space differently looking at your photo. Could you minimize the stuff around the focal point? Maybe you don't even have a focal point great. That is a good place to start. This is a good way to refresh. Give your space vowed focal point. I find it so interesting when I take a photo. It reads so differently than what I see with my eyes so I use this as a tool for refreshing my space.
How Does Jet Lag Work?
"GonNa talk about jet lag. I grew up flying back and forth between America and Singapore. So I wanNA share what I know about jetlag with you. First of all jet lag occurs when you travel between two or more time zones via air travel and the thing is it disrupts your circadian rhythm. Your body's natural cycle and you're sleeping patterns now. The Circadian Rhythm dictated by the daily appearance of the Sun. So light and darkness. Influence our bodies. But when this is disrupted it's official name is D- synchronous symptoms include insomnia fatigue loss of concentration irritability depression and even gastro intestinal ills but look jet lag or decent. Kronos is prevalent a nineteen ninety. Eight study found that ninety four percent of Americans get it and forty five percent reported that their symptoms were severe. So what causes jetlag? Well there is a whole field that exists to study how life is affected by time it's called chronobiology and here is what it's taught us. I late triggers a reaction in a special I pigment this activates response in the neurons of your brains hypothetical. Mus The twenty thousand nerve cells located. They're they're called the Super Cosmetic nucleus or S. C. N. for short are what starts your body's daily processes and also the lack of light causes other developments in your body. Circadian Rhythm tells you when to sleep and went awake and it regulates your body temperature blood pressure digestion urine production and hormone secretion so for example when it's time to sleep the SEM releases Melatonin and that encourages you to go to sleep when you cross into multiple timezones though your body has trouble resetting quickly and this is worse when you fly east. This is called phase advance. Flying West is called phase delay. This is because our circadian clock is actually closer to twenty five hours. Going East would require going to bed earlier. A study showed it takes four days to adjust to a twelve hour phase delay. In comparison. It takes more than eight days to adjust to a twelve hour phase advance and also jetlag is worse when you have to awaken when your body is still at its minimum temperature. There is also research from the Salk Institute for Biological Studies. The indicates jet LAG is connected to your L. H. x. One gene and this gene regulates neural development and Circadian Rhythm. And Sleep. Okay. So we've got what causes it. What are the symptoms? How do you know if you've got jetlag? Well it's time to talk to Dr Christian beyond the insomnia fatigue loss of concentration irritability depression and even gastro intestinal ills. There's even more symptoms. It can aggravate menstrual discomfort or contribute to the development of heart disease and diabetes jetlag also releases stress hormones. Which make you anxious and grumpy? It drives up your blood pressure. It sends inflammation stimulating chemicals here arteries it also disrupts your appetite regulating hormones. It disrupts the release of Melatonin which we mentioned earlier. Not only does this affect sleep but it can also protect you from cancer in finally research on animals shows that there's other symptoms as well. A twenty ten study at the University of California found that when subject to jetlag the brains of hamsters created neurons? At half their normal rate they showed memory and learning deficits. And a two thousand. Six study at the University of Virginia. Found that younger mice rebounded from jet lag but making older mice undergo the equivalent of a Washington to Paris flight. Every week would actually increase their death rate yet. That's how big it is well for mice at least so we've got what causes jetlag and we have it's symptoms. You're wondering Dr Christian where the remedies. How do I fix this? You've probably heard of some of the common remedies like operating on your new time zone before you fly there or wearing yourself out before exercising by exercising in two thousand nine researchers recommend the following regimen to beat jetlag. I you readjust your rhythm before the trip by using a light box that simulates daylight now depending on whether you're flying phase advance phase. Delay us the light box either. In the morning or the evening to stimulate your circadian rhythm another suggestion from the same researchers was to take a Melatonin supplement by changing when you take the doses in relation to going to sleep. You can alter your circadian rhythms the CDC actually recommends exercise to a balanced diet. And lots of rest in the weeks before you fly. They also recommend avoiding alcohol and Caffeine as well as drinking water. Finally they recommend wearing loose comfortable clothing. While you're flying and moving around the cabin this can help avoid thrombosis or blood clots so do not take sleep medication. So you can sleep it off in your seat. In mobilization for long periods can actually raise your risk for thrombosis and this can actually lead to a stroke. So there you have it. The causes symptoms and remedies for jetlag.
Why You Should Work in 90-Minute Spurts
"What's more effective working nonstop for five hours or working in three ninety minute? Intervals spaced out with twenty minute breaks. It might seem like that first option is best if you're one of those workers who skips lunch and doesn't leave your desk until five but according to science you'll be better off taking those breaks. It all comes down to our treaty and rhythms like Circadian Rhythms all trading rhythms referred to a sort of body clock that cycles regularly throughout our lives but while Circadian Rhythms Keep Track of the twenty four hour day night cycle ole trading rhythms role in cycles that last between ninety and one hundred and twenty minutes during that time your brain wave frequencies rise and fall basically after. You spend a longtime concentrating on one task. Your brain needs a break so you get a natural law and concentration every hour and a half to two hours. Studies have found that all sorts of things are affected by these cycles like alertness and especially attention and nineteen ninety-three study by psychologist anders. Eriksson found that. The best violinists all practiced in three ninety minute chunks with breaks in between a nine thousand nine hundred five study found. The people generally maintain their sleep cycles after waking as periodic sleepiness cycles. That's why experts swear by a rest activity cycle that builds breaks into the workday. So now that you know. It's backed by science and actually the more effective choice. It's time to start taking those twenty minute. Breaks try setting a timer for ninety minutes and when the timer goes off you get up. Take a walk grab a snack or maybe even just rest your eyes for a bit. Your brain could use the break. I started doing this. Setting ninety. Minute timer is specially when I work from home because when I work from home. That's what I'm most notorious for rolling out of bed heading over to my desk sitting down at nine. Am and not getting up until like two in the afternoon. Yeah and for people who tend to do that. I think this is a much better fix than some of these other productivity hacks like the Pomodoro technique where you just work twenty five minute chunks. That seems too short for me. I get really immersed and suddenly the time's up and I'm out of it. Yeah a long story short. You need a break. How often you take. It is kind of up to you. But at least once every hour and a half. Or so yeah.
Tools For Faster Recovery: Sound Therapy, Vibration Therapy & More - With Guest Ben Greenfield
"Listen have you ever thought about about what the true limits of human potential are are we limited by our physicality limited by our ability to think differently and are we limited by our ability to express health and wellness or our ability to recover quickly from the things that we go through. Well today. You're going to find out out that the human potential is actually boundless. We are boundless individuals. Even our brains capacity to learn to process information. We're only scratching the surface on what we are realizing we're capable of doing. You might have heard the statement that we only use maybe ten percent of our brain. But that's not actually true. We in fact us a hundred percent of our brains every day even were sleeping. They're different parts of our brain that going into overdrive doing a lot of work and even a lot lot of housekeeping but the sad reality is we use one hundred percent of our brain but we don't use it very well we don't use it to one hundred percent of its capacity. And that's one of the things we're GONNA we'll be talking about today is how do we actually improve that amazing organ that's governing our entire life or at our brain is where we're able to actually really see right. We're taking in information we have these optical receptors but we're seeing inside of our incredible brain right so it's like a a a screen inside of our brain. They were really watching these things. It seems like we're seeing taken to the outside world but that visual of our brain is actually towards the back of our brain. That's one thing how we're seeing taking information. Site sounds our senses but also our brain is controlling our metabolism if we talk about the Hypothalamus for example which is Kinda master master gland and our brain it determining in communicating with our thyroid which is regulating our metabolic rate our adrenals which is determining different hormones. Are we in a state of stress where we are potentially breaking down Tissue in our bodies our muscle tissue and turning it into glucose for fuel because because we're running in this hyper sympathetic nervous system so your brain is controlling based on your perception of reality and the awareness of the nutrients we have available in our the system and the list goes on and on is controlling metabolism right and so those are just a couple of aspects are emotion or mood how we feel we have these neurotransmitters and hormones and your hypoth- ou- Mrs Actually the interface of all of those things are neurotrophic transmitters in hormones in determining how we feel and how our cells communicating with each other which is kind of important and so again us understanding and supporting our brain health and also our physicality you know the stuff from the head down what's up there. How can we perform better? How can we increase our rate of recovery? What if we're injured? What can we do to get better faster faster? And so we're GONNA be talking about all of that today. With one of the foremost experts on the planet and his new work is going to talk about and teach you how to become boundless. And he's just going to provide you with a ton of new things that you can have at your disposal throughout your entire life and before we do that. I WanNa give a quick shot. It's one of the things we're going to talk about today which is helping to regulate your sleep and today more than ever humans we're traveling where cloud hopping we are moving around at a pace that our ancestors didn't even know was possible via train plane automobile. All right we can move around and the crazy thing is that your body is always looking for its place in all of this. It's looking for its ability to sync up with the environment. We are hardwired to connect with their environment to circadian rhythm. Your Circadian Rhythm is matching up with the you know the Journal Nocturnal Patterns of the Earth every single day. And when you go when you jump into a different time zone the earth in like your body trying to locate each other to get sinked up again. That's determining win. Your hormones are getting secreted. Certain neural transmitters. Doing their job. Your mobility in your gut. All of that stuff is trying to sink back into a rhythm in so this is why why. I'm a big fan of helping your body to reset when you travel so today. A lot of people are leaning towards reaching reaching towards Melatonin to help them to sleep better. And there's an issue with this. Because according to a study published in the Journal of Biological Rhythms found that faulty timing timing or large doses of Melatonin can cause desensitization of your melatonin receptors. Basically your body. We'll continue to produce Melatonin and you can have melatonin supplements but your ability to actually use. It is going to go down and when that happens we can run into some serious problems problems and so we want to be very judicious and cautious about our use of Melatonin. Now I'm a big fan of Melatonin in spot cases or there is some evidence towards microdosing however in those spot cases especially when travelling changing timezones. That's a great time to utilize melatonin. Oh Tony because it helps your body to sink back up in the Melatonin isn't just about sleep. It's not a sensitive it's about regulating your circadian timing system and so for that I'm big Fan of sub lingual spray under your tongue. Hold that in their high quality earth grown nutrient source of Melatonin. That's something synthetic just because you could buy whatever. Convenience store or pharmacy does not mean that that it's high quality in also. The dose can be problematic. especially if you're taking pills like to find the right dose for you versus a couple of
A Life Full Of Unmanageability
"Sleeping? I'm probably not the best person to speak on this one because I have never slept well since I was a teenager when I was drunk. I didn't sleep I passed out. There is a huge difference when you don't get restful sleep your brain can't perform some pretty important functions and it definitely can't perform at top level so I don't particularly sleep well in sobriety either. Never have it doesn't bother me that much much now. I think because I didn't sleep well even before I was a drunk. So maybe it's just normal to me. I think a Lotta Times. I use it to my advantage but the committee for me is just constantly flying around in my head a thousand miles an hour. It constantly only wants to talk about things it wants to learn something and wants to talk about this thing or that thing and that committee for me as a fulltime job so I have to come up with ways to deal with that and that's the thing that causes the greatest issue with sleep right and really when I talk about the committee chattering away. It's it's just a symptom of anxiety so when my head hits the pillow the committees going nuts right. It is talking about that that day. What we did that day what? We didn't do that day what we needed to do that day. It's talking about whatever thing is happening a month from now that we want to on stress out about in advance. It's thinking about how much stuff we gotta do next week and we're behind or are we going to get behind. Are we going to be able to keep up. Is Everything going to be. Okay I mean it just goes nuts right and I'm sure it's exactly what happens to you. It's what happens to everybody. So when your head hits the pillow the committees in a frenzy so for me I fall asleep pretty easily as long as I have something on for the committee to listen to him for me. That's usually the television Russian so I fall asleep easily but I toss and turn consistently throughout the night. I'm super sensitive to noise so the slightest little sound will get my into my attention. If Henry moves I wake up instantly. Make sure he's Okay and God forbid if I wake up enough if in the middle of the night if I really wake up enough that the committee wakes up then I'm screwed like I'm going to be up. There's no way for me to go back to sleep. Even that's just how it goes and I would say probably two to three times a month I'll get up at three or three thirty in the morning and just start working because is the committee gets fully engaged. And I can't go back to sleep and I get up super early anyway I get up between four thirty and five which is probably too early but getting up in the middle of the night can be frustrating and when that happens also I will usually have to take a nap later that day right so I just have to know my habits and I have to know what I need and I have to carve out the time to get that sleep whenever I can and I know I've talked about this a lot of different episodes too but I fall asleep with the television on you know and I can turn on the timer so we'll turn itself off or I'll turn on audiobook or I'll turn on something on youtube so when it ends it goes off automatically like a guided. Meditation guided sleep meditation or relaxation. Something you guys know. I made my own sober sleep relaxation meditation. MP Three that you can get on the website. My recovery toolbox dot com. And I just have to put on something so. The committee isn't engaged in talking about all of my anxiety right. I have to put on something scene where the committee can listen to that something in. That's what will allow me to sleep. I also know that I sleep better on days. I go to the gym. My Body is naturally more tired in the committee is more tired So those are always better sleep leap days for me but sleep has always been a challenge and it's a huge challenge for a lot of people with addiction. A lot of people will stay up all night watching TV then. Don't feel like crap throughout the day and this is the type of behavior that's unmanageable. especially if you're laying. They're tired erred. Telling yourself to go to sleep really tired like your body is telling you to go to sleep but you just keep watching. TV and staying away like that's that's a prime example of unmanageable city. Right like when your body's telling you to go to sleep and you're yawning and your eyes are heavy and they start to burn a little bit it go to sleep. That's the right thing to do. But when you stay up all night forcing yourself to stay up all night you you just throw off your whole circadian rhythm right and that is challenging. and that's unmanageable behavior. What's next hygiene? Well Hygiene. This can be a real struggle in a lot of ways for me in my drinking life I struggled with hygiene gene. In a couple of ways one was Washing my makeup off at the end of the night and the other one was brushing my teeth at night. I guess if if you think about it that's kind of obvious because I was drunk right so I just fell into bed and passed out but for those of you out there who wear makeup you understand what a negative give impact this can have on your skin and it's gross right it's lazy. It's irresponsible and well. I guess that pretty much sums up exactly who I was as a Human Lisi. And you're responsible so that makes sense but what happens then. Here's it's unmanageable right. I wouldn't wash my makeup off off and my skin was always messed up and I had breakouts and I had all these weird bombs and like it was weird. That's unmanageable just. Because I wasn't clean like that's gross. Rose I just wasn't clean in that way I was okay with showering. I showered every day for the most part and I think it probably felt pretty good to wash wash off some of the hangover each day but but there were also plenty of days that I woke up and never even made it out of bed so of course course. I didn't shower or anything else you know but back then too. I didn't do my hair or anything. My Hair's naturally curly in some of you've probably seen pictures of me online with my hair curly and when I was drunk I just got out of the shower in my hair immediately. Went up into a clip right. I put stuff in combed out and immediately went up in a clip soaking wet super low maintenance because I was lazy and I didn't care I had no energy like it was important to me but in sobriety those details can be different when when people have depressive episodes it can be a struggle to even get up and take a shower. And I've had those days too and when those days start to become more frequent went or several days in a row. This is where you're in an unmanageable situation. Like I said earlier my struggle was washing my face brushing my teeth at at the end of the night I was just drunk and didn't care. So are you starting to see the pattern here. Drunk and didn't care had sums up. That was my whole life breath on the other one housekeeping. This is one of the first things to fall apart. When I'm feeling overwhelmed or mad at my alive or extra tired I get really lazy and housekeeping? You know a sink full of dishes which you know. My sink is right next to the dishwasher and full dishes right next to the dishwasher that I have an unloaded or the garbage overflowing. Because I haven't put it out. Were the stack of mail and files and stuff that continues to grow because every day when I come in the door I set my stuff on the same counter right and if I don't put that crap away then that stack continues to get bigger or the piles of laundry that. I'm just not doing or the box of clothes that I got down from the top shelf of my closet to go through that I never put with the box backup there so it is currently sitting in my living room right now like it's a new piece of furniture. What I think about too is when these the small details of my life are not being done? Well it's a good sign that I'm dealing with some UN manageability when I noticed my house getting a little real messy or my car getting messy. Because I'm not throwing out the empty coffee cups or stacks of mail and papers that I'm just leaving in there instead of taking them inside. This is a good sign that I'm being lazy and not handling simple tasks and that's what unmanaged abilities about and if I'm not handling simple tasks chances are a not handling the bigger tasks in my life. Either you see how it all ties is together so all those little things that we tell ourselves. We give ourselves permission to procrastinate on those little things because as we tell ourselves. They're just little things they don't take that long. They're not that big of a deal. It's not life-threatening. Right the stack of papers on my counter is not the life threatening but what it is is a pretty big red flag that I've got some internal stuff going on that. I need need to look at because usually they are pretty simple tasks that aren't time consuming. So why am I not doing them in usually. It's because I'm feeling overwhelmed or I'm dealing with something emotional right. Maybe I'm just mad. Maybe just feel like I'm F ing things up that week so I just don't want to face anything maybe I'm fearful about Something in the future so I'm kind of paralyzed a little bit or trying to bury my head in the sand. I just don't want to deal with things like whatever the thing is. It's unmanageable. We will never do all these things perfectly fleet. All the time is so. Don't hold yourself to some crazy standard like your house should always be perfect and your laundry is always done in folded and put away in. The dishwashers always empty. And don't just don't because we're never gonna do everything perfectly all the time. It's not even possible. I don't think
NBC hopes 'free' makes Peacock stand out in streaming era
"Peacock formerly pulled back the curtain on its launch plans with a two hour presentation to investors these presentations becoming so frequent. We had Disney and Apple Apple. TV plus an HBO. Max and peacock is the latest one and then whatever queasy eventually going to probably do. What did you think of the peacock presentation and we can get into some of the actual facts afterwards but sees how it ended about twenty minutes ago? Yeah no definitely becoming accustomed to the rhythms of these presentations which are a little a bit like Circadian Rhythms. Because they put you to sleep very very quickly Yeah it definitely. It is worth noting that these presentations are of course for investors and people of that ilk and not really and truly for people of our real. So it's not supposed to entertain us when they talk about concepts like like our PU. I don't know what are who stands for but I love saying are Pu but yeah they you know they've basically they've they found their various themes and they repeated them ad nauseam and so the key theme that they wanted to go with is Is Free and so free and that was what I was able to take away from. That is that this is going to be free. except I'm probably GONNA end up paying for it. Yeah basically. If you're a comcast subscriber the service is free. It will have ads on it for free. And they made a big point of saying that episodes will have a grant of five minutes of advertising per hour per hour which is interesting and if you're a comcast subscriber and you
The Secrets of the Self: Our Cells Contain a Commitment to Life
"Cells the cells in our body contain a wisdom of total passion and commitment to life. So let's link the qualities teaser. Bodily wisdom with the hidden dimensions who want to uncover. Uh let me enumerate each of the qualities of existence every cell in our body displays number one higher purpose so let's look at any cell in the body. Let's look at your stomach cells. The stomach says immediate purpose is of course go to digest food but it's higher purpose is is to keep the body of life to keep the body thriving to keep the body healthy to keep the body Eddie energetic to keep the body joyful every cell in your body has a higher purpose. Second Quality of the cells. Nobody is communion. Every cell in the body is in communion Indian with every set every other cell and this communication is insted. Have you ever wondered. Ho Human Body can think thoughts play piano kill drums remove dachshunds and make a baby all at the same time and digest food and regulate your immune system and make your heartbeat. Heartbeat is because every sal is in communion with resell and also because every cell has a higher purpose purpose the third quality that every cell displays is awareness yourself adapts instantly in real time to every fluctuation that happens everything that happens. Your body cells instantly adapt. If you're you're tired yourselves you arrest if you're sleepy yourself. Tell you to sleep. If you're hungry yourselves says tell you to eat you see. This is because every cell has awareness every cell does what is happening in your entire body. The fourth qualities acceptance every cell accepts the activity of this up. The stomach. Sedative doesn't tell the Hartselle why don't you take my job digest food instead of pumping blood and the Hartselle doesn't doesn't tell the endocrine cell. You know you should make insulin is he. Every cell is in total acceptance of every other cell every resell has a creative response to every situation so every cell actually has access to creativity. which is the fifth quality not of awareness that your cell has every cell in your body is also connected to your innermost being? which is one? With the rhythms of the Universe Cosmic Rhythms Likes Circadian Rhythms Seasonal Rhythms titled Rhythms Gravitational Rhythms. We are part of the symphony of the universe. That's why we call it the universe. It means one song and we are a melody. A tune a worse in that one song and our bodies dancing to it. Even though we kind consciously here the tune every seller slowing with efficiency with the law of what I got. Lee Stafford yourselves. The knocked training stomachs has not trying to digest food. Your Heart's not trying to bump blood. They doing it if it without without struggling every cell is connected to the source of all existence which is pure consciousness every cell is in in the flow of giving and receiving the source of all abundance and every cell understands that not even though it's activities are in the domain of time but experience death and mortality the source base timeless infinite eternal and immortal. Let me summarize the ten qualities that we find in. Every a higher purpose communion with all of life awareness always open to change acceptance creativity. Eh being one with the rhythms of the universe efficiency without struggle connection to the source I giving and and mortality.
Setting Goals Instead of Resolutions With Dr. Andrea Goeglein
"Andrea Andrea. Welcome back to live happy now. It is always a pleasure to have you on the show. Thank you and it was always a pleasure to be here because your messages I followed up and I really love what you put out on social media of the articles in the various podcasts. I really appreciate it. We'll thank you you know as we were looking at the Beginning of a New Year and we wanted to do something that talked about setting goals versus setting resolution. So of course you claim to mind again. So so I thought that we could start by having you explain to us a difference between setting a goal and setting resolution. You know for me. And there's a a lot of personal experience you know I once was a teenage girl and I remember those resolutions. That said I have a boyfriend. You know at the same time I was at teenagers. You know and as I have vowed to end in my education and in my life what I realized I was. I was a statistic. And that's statistic is the one that you know. Your listeners are going to be reading a lot this week how many days it takes before the resolution. I shouldn't fails and I wanted to know how to do that differently. and luckily my life's work. Help get me there. And so a resolution listen to me aligns more with just a declaration or an affirmation where is a goal is actually elite attached to something that you have in your mind that's already in process end or you want to put in process and you began to you begin to think through. What do I actually have to do? What actions what footsteps do I need to take to make make that thing a reality? The differences a resolution is kind of the spark and the goal has all the gas to get you moving. That's a great way to put it because we do as you mentioned. There's all the statistics about how long it takes for us to fail at resolutions. And this week it will be absolutely the message out in the media and then you have the early adopters who are like look. I'm just GONNA go ahead and fail like three days into it just to get that out of way so in terms of it like why is it so much more effective to set a goal they said a resolution is at your mindset or is it like what is it the mechanism that makes it so effective. Well the mechanism is that goal actually has like you know. There's there's there's a line and self help about the difference between a goal in a dream and you can have a dream of something that you want to do and a goal is actually when you take a wish and they call that a wishbone and you put it and and having something with backbone in it so it's actually the difference between and you know I mean the resolution you know it can be that initial inspiration but what has to happen is a goal has multiple parts and there's all sorts of formulas that all of us have used in our lives that have that has to have something certain has to be something specific it has to have time like it has has to have the resources that go with it. There are very specific things that end up making a goal goal and Nada Dream and not a wish and not a resolution excellent. You know it reminds ends me last year. We had Tara swore and she talked about her book. The source and one of the things she talked about was vision boards. She's a believer in it. But she said you can't just make a vision board and then wait for it to come true. You know. That's where we've Kinda got it wrong. You put the pictures up there. And then you're like okay. Bring me my handsome Knight Knight in Shining Armor in my house and I will tell you I am a visual person and for me getting to see the pitcher up something help so for me. I actually have a vision book. I've had the same book for fifteen years. Wow Diane Ed to it yes I add to it. I subtract. Because that's another part of the difference between a resolution and a goal there is an actual in addition to the process of setting up. You know so. What strengths do I have? What of the resources? What are the steps? I'm going to take the things that you would do to actually see something. Come to life there. Is that other part heart of being able to see it and then knowing that wait a minute is this really. I thought I wanted that because my friend had thought I wanted that bigger job because it it would pay more money but my goodness disruption in my life is so dramatic. I really don't want it and do I really WanNa live in that city like you get to update things right. Yeah and there is a critical part of where we are at this moment in time that I would like to kind of give a little hint. You really don't have to set goals this week. The Gulf of this week and actually many times for me has been the the month of January is actually getting your mind ready to want to do some things different in your life not saying saying this you know because the rest of the world says January one something happened. I actually have a number of times a year where January is actually the one that I do more globally and then I start putting berry specifics to it and then mid year I do a check and then September one and this is just a person who gone to two master's degree in a PhD. I went to way too much school wool honest to goodness September is actually my mental New Year. Oh how interesting Yes and I know that it came out of habit that that was always my stark point January. You know the first twenty years of your life January's just the thing after the holidays and you go back to school again and you're picking up. You're finishing up where you left off September. I just was always something very new and different. A lot of new was happening every September. So my cells just got used to it and I encourage your listeners listeners to do an inventory for themselves. There's a wonderful book out called when and I think it's a Daniel Pink so your circadian rhythms. When is the best time of the day it helps you discern as an individual? Where do you fall so that you get? The highest performance format will say. Take that globally over year. And when do you have the greatest impetus is it after the spring. And you've got new energy or some you know there are different times so my message is don't be held to the conformity of what the world is telling you. It's time to do this. It's time to do that. But invite yourself into the experience of observing your life dreaming bigger than when you have before and putting the actions to it. What will that take just doesn't mean it has to be done tomorrow right and that's good because you can kind of like when you're gonNA say paint a room you don't just go out and buy the paint and discount home start slapping paint on you know you think about it look different colors? You think about how it's going to be and you do a lot of preparation beforehand so that you really talking about that same thing of taking some time to be mindful and thoughtful about what it is you really want to accomplish a place for this year right. That's terrific so so as people are looking at okay. I WANNA create these goals. Should they do one big goal. Do they do different goals in different areas. What's most effective okay? So what's most effective is what has worked for you historically but not to be sarcastic. Ask that that. Let me tell you what I suggest and play with this. So would I would invite you to do is actually set the goal. ooh upsetting some time aside to go for a walk to be in nature to do things and just think about what went on. Or what's going on in my life that I actually would like to see different. Just allow yourself to float with a question in something. That isn't regimented writing things down and thinking about it and da Da. Ah but you're in movement or in a pleasant situation and you're allowing yourself to look back you don't have to condemn the things you just have to be not an honest observer and say what's going on in my life that I really would like to be different and then start with those things. If it was different different the second question is if it was different what would it look like and that begins to give you the option to clean up some blocks that you may not even know you may not be achieving some things in your life because some other things are going on that until they get cleaned up. You actually really can't move forward. There are realities to where we are at the moment. Some of them are structural. Some of them are mental. And when you acknowledge Oh wait a minute. I can't leave this place right now because I have this obligation to finish but I can do this. And you stop the rating yourself which is one of the most detrimental things to goal setting. Is that that you actually start out looking at a goal as though you are a failure and you're gonNA kick your own but and get you and now you're GonNa do it right.
Can Camping Help Us Sleep Better?
"Hey grainstuff Lauren. Vogel bomb here in this Hetty era of peak efficiency officiency in productivity when APPS and software. Promise you the fastest path to personal or professional organization. You might even want to regulate the amount of time that you spend dozing between excessive screen. Time longer working hours you might be desperate for a more natural and probably earlier bedtime but setting a sleep schedule is no small no matter how ever a study published in current biology shows that there might be a rather simple solution a weekend. Camping could be the path to an earlier bedtime and no. That's not because of exhaustion from constant grizzly vigilance. Although that can't hurt it's because we rely on electrical light at night and get get to little exposure to daylight so our circadian rhythms push for later bedtime. Our Circadian Rhythms Are Twenty Four Hour Cycle of behavioral responses to light and bark this and that controls our biological clocks. The researchers studied campers for a week in the winter and a weekend in the summer to test seasonal snow and environmental circadian changes during the winter. The cameras used no electronic light at all. The study found that after spending time in natural real light in darkness the participants adapted to the natural light dark cycle. They slept longer and went to bed earlier than they would electrical environments a whole two and a half hours hours earlier for the winter group notably. The research shows that even around the winter solstice when nights are long folks enjoyed an earlier bedtime after being out the nature for a few days Milton levels which regulate wakefulness and sleep rose night and fell right when the camera's got up the typical cycle but before were they trump through the wilderness. They're MELATONIN levels. Were slightly off following hours after they got up meaning their bodies still desperately wanted to sleep. Camping camping is particularly advantageous on the weekend. The research also shows because that's when we usually wake and sleep later and have circadian delays. Even more benefits might come from knowing humans respond to seasonal light so strongly a Kenneth Right a CO author of the study points out that workplaces with more natural light could lead to more arrested and productive workers so it is possible to reset our biological clocks just like a lot of animals.
Can You Have Your Carbs and Eat Them Too?
"Truth is cops crucial to optimum health and today I want to delve right in and explain exactly why this is in the hope that you'll never affair a slice of bread or bowl of pasta again said joining me to explain the truth about cops is registered Dietitian Hala El Shafie who specializes in eating disorders amp bariatric surgery. Hello Hala Hello Raymond how are you I'm very well I think the topic guide to discuss today is so so typical of the questions that you and I as registered help fresheners you as a registered Dietitian registered nutritionist. Get every single day by the two star if we thought we've cobs were as they are said to be in the media so-called of weight gain then surely we should see everybody on a cop diets lose more weight than those on higher moderate carb diets but that's not the case as it it's not the case I mean there's so many misconceptions about nutrition as a whole and uh hydrates are of no exception in fact actually it's it's it's really of the scale actually and there are so many misconceptions and it's actually very concerned because it's now got to the point where it's actually dangerous and we are seeing issues and I'm sure you'll sing issues in your clinic with people who have literally taken a whole foods great without understanding the importance of you know ensuring that you have the right types of foods and also nutrients within within the Diet so I think we start with what is a cop so we're gonNA start with the bike basically in simple terms right now it's actually a compound that's made up of carbohydrates oxygen and hydrogen but to put it in sort of Clayton's we I mean carbohydrates are actually basically split into simple carbohydrates and complex carbohydrates a lot of people will have head about but maybe they don't actually understand what that means in really simple terms it's really how the body actually digest them actually how we we use them um yeah no very well expanding most people would think of simple as a piece of white bread or complex is a piece of Brown bread and cops a such an important component wouldn't of the Diet so let's talk through some of the reasons why today we are saying perhaps you actually need these carbohydrates when you really do need carbohydrates and we are getting so many makes messages in the media about what we don't need carbohydrates and on a technicality you could survive without carbon interest however this is the preferred source of energy in the body and also the the brain actually needs glucose okay which is what arteries broken down into twenty five percent of our brains energy like that's few but glucose exactly right and also it it does affect our moods you know there are lots of different aspects hair and my biggest concern is what we breakdown foods into nutrients we don't go into the super walk by nutrient we don't order nutrients in a restaurant good analogy about it yeah so when you actually break it down like that it stops to become a nonsense because it actually is a nonsense but that nonsense is causing serious issues for many many people because of the lack of understanding so hopefully today will be able to dispel most if not all of those myths now I think not so so true and we will let me be discussing those really important factors because we know and we both know that Serotonin is a happy hormone and actually serotonin plays a role with the doc melatonin which regulates Circadian Rhythms and I'll sleep slang cool and also a lot of it comes from the gut which links back to things like how healthy is you got the hydrates contribute to that but will impact Hala could cutting carbs have on someone what are the kind of signs that people tend to see I think the most obvious sign is poor energy levels so irritability you hear the term angry I mean seriously you ask anybody I was Kinda asked today I mean literally don't speak to me Miss Lunch I'm late for lunch because honestly you beyond realizing traffic I think Buckingham Palace was closed and we decided to go Toria for lunch and about an hour later in traffic I was an hour behind my lunch and we had to go home and give up road rage yes exactly no and it does it does affect your mood because it's Dr Rightly affecting your blood sugars I want your blood sugars are not no longer stable that has a direct effect now A lot of people assume on I don't have the willpower and so on and so forth but it's actually not about that it's about the physiological effect that it has on the body thank you for clarifying that so I think a lot of people think about willpower and they think that then good an awful they can't say no so you said it is eve Lucien basically absolutely I mean everything that we eat has a direct effect on our gut digestion and our blood sugars then has an effect on how we actually function yeah and as a human and it's so much more than wait I'm so upset that nutrition has now been just devalue to just weight loss weight gain yeah I mean with all due respect I didn't train for as long as I can you didn't train for as long as you did needed any of our colleagues in the failed just to do weight loss thank you I feel like if I give a talk somewhere it's always well how you going to help me lose weight razz like he just said look at your energy levels your concentration your mood every day your sleep patterns all of these factors backed absolutely everything including your ability manage wait your stress levels because there's a hormonal and balanced which is absolutely crucial now you start messing around with nutrition and what you're eating you will start to also have a negative knock-on effect to your physiology over so much I want to delve into starring with things I'd calories uh I think she let's start with them why I mean I see people in my clinic that a skydive white cops do you WanNa just explain we shouldn't beginning what is difference between white I'm Brian ah okay so basically what we talking is simple carbohydrates okay now if we actually breakdown going back to the biochemistry of what carbohydrates now they're actually broken down into Monica royds which is the simplest form and actually about how the gut actually absorbs the carbohydrates you eat the next category is soccer is which is to the matter together one time and then we go to only a few yeah I'm paulie which is yes exactly so yeah there we go that's about taking UNITA remain both so the factor here is that anything that we eat in the die all the police have to be broken down into monasteries now policy cycle rides which is five of which were talk about later cannot be broken down okay so that then means that there is a direct effect on your blood sugar or not the case may be okay so it does affect our blood sugars and that's why it's important going back to white bread it is a simple sugar it's broken down into you should get it does have a direct effect on your energy levels and stabilizing those act simply doesn't mean of course there's a good or bad food because they have the I don't use that terminology and I focus on reeducating clients on patients on that because that has such a negative tation with regards to your relationship with food there is no such thing as a good or bad food this is not a wrong alright situation it's about the silence of our diet and also to to be quite perfectly honest it's okay to have those feeds occasion of course would be without them we don't just eat for nutritional states exactly I completely agree and you've mentioned blood sugar with Tom I think people would have had a lot of is Gi all the glycemic index I'm not sure everyone knows exactly what that means so should people be focusing on the GI of food only if you'll working with a register a nutritionist or registered Dietitian explained the reason why on its own you will get yourself into trouble lacey wise just to throw out for example watermelon has a higher gi the chocolate cake oh my God rights so there you go so you could get yourself into a lot of hot water and into a bit of a mess if you're just doing that so it's really in context and it's really about the balance of your whole not just in one day because we can't get everything that we need in in just one day low gi is good for them but let you decide chocolate cake lower than watermelon yeah yeah one hundred it's very very important that in mind so of course the exception to focusing on things like Gi diets again if you diabetic and I think let's separate them out type one diabetes aside just for second can you explain a bit more about type two diabetes and why this may be affecting them with blood sugar levels so basically type two diabetes you have an insufficiency of Insulin production from the pancreas but also your body has just become less able to actually utilize that incident in very basic terms however the nutrition is absolutely crucial and somebody was type two diabetes it is as is activities well now if you do have type two diabetes you absolutely need to be under registered Dietitian diabetic team as well because they're all serious implications of not being able to manage your blood sugars over a period of time now the has been some really interesting research with against me carbohydrates diet yeah diets because I hear it all the time I hear give up carbs if you've got type two diabetes well it's not that simple now Lecomba hydrate diets can be safe and effective in the short term but remember said can be effective in the short time so that is what that's also why we need to ensure that you are under registered Dietitian and diabetic team to be able to manage your blood sugar levels as well also feel blood sugars become very hello and you'll you become hypoglycemic which is also the risk of having a low carbohydrate diet then you could potentially be in trouble so that is also a factor which people who don't consider oh no I think they always seem take the sugars out hate the shook out and actually sometimes they really need the sugars absolutely so it can what both ways and again it's reiterated the importance of not just taking something out of your diet without fully understanding what it does I mean the UK government guidelines recommend approximately fifty Centerville total energy intake should be from cops in itself and this is helpful rule of thumb to follow but obviously were unique aren't we so we are absolutely unique think just to clarify that for a what we need to be looking at it's not just the type of carbohydrate but the quality and the quantity and that is where people go wrong so to speak so and that's why working with the healthcare professional who is qualified and actually knows what they're doing because you know all of us that is a research based and evidence based in shows that we keep you safe because that's what it's about at the end of the day and so many people I ended up getting into so many problems as a result of doing something on their own you specialize in eating disorders Holler as well bariatric surgery and you must see this kind of thing over time with people just suddenly being very scared of a food group this phenomena I mean they're all research statistics on this but anecdotally I am seeing a serious increase in food version food and their foods and specifically carbohydrates and it saw misplace but the fear is very very real and trying to pick that's because somebody has read an article all started am a diet without understanding really what the implications the you know has very very serious
Does the Military Teach a Sleep Meditation Technique?
"Today's episode is brought to you by IBM. SMART is open open is smart i._B._M.'s combining their industry expertise with open source leadership of Red Hat. Let's unlock the world's potential. Let's put smart to work learn more at I._B._M.. Dot Com slash slash red hat welcome to brain stuff production of iheartradio. Hey brain stuff lauren Boban here getting good sleep is important for everyone. It's essential for optimal cognitive performance physiological Michael Processes emotional regulation and quality of life but the National Sleep Foundation founded. It's two thousand eighteen annual sleep index study that just ten percent of American adults prioritize sleep over other things in their daily lives such as fitness nutrition work social life and hobbies. Lobbies and personal interests in the study just thirty five percent of those surveyed describe their sleep. Quality is good while twenty two percent said it was fair and twelve percent rated their sleep quality as poor. Most adults should get between seven and nine hours of sleep per night and the effects of sleep deprivation when you don't get enough sleep can be serious so what's one to do when they either can't fall asleep or simply. Don't get good quality of sleep when they do a pop culture legend of sorts suggests that the military might have the answer the members of the armed forces do have to sleep in dangerous and stressful environments all the time and the consequences of Parsley for soldiers on missions can be catastrophic soldiers on deployment often have unpredictable schedules that conflict with their natural circadian rhythms and they have small sleep quarters that double is personal and leisure space. That's why soldiers reportedly use a meditation technique that helps them or anyone fall into restful sleep in two minutes according to a November two thousand fifteen report from the U._S.. Army a metric called. The performance triad is used to assess and improve soldiers readiness in the areas of physical activity nutrition and sleep. The report revealed that almost one third of soldiers get less than five hours of sleep per night one out of every twenty active duty soldiers takes prescription sleep medication and sleep deprivation can increase the risk of soldiers developing post traumatic stress disorder the report includes the performance triad course offered to soldiers provides technical sleep techniques to help them get as much rest as possible while on deployment it also suggests soldiers aim to get eight hours of sleep in a twenty four hour period and avoid caffeine six hours before bedtime includes advice on how to use caffeine or energy drinks to improve performance while minimizing their impact on sleep. Although this report demonstrates the army's understanding of the importance of sleep it includes no mention of Meditation Asleep Tool. So where did this oft-cited technique come from the technique was developed in the U._S.. Navy pre flight school. It appears to have entered entered popular culture by way of Nineteen eighty-one self-help book. That's now out of print called relax and win championship performance. The author Lloyd Bud Winter was by then a well known track and field coach. The book is actually based on research that winter conducted as as a naval ensign after World War Two years before the book's publication winters technique was tested on two groups and winters navy pre flight academy to teach naval aviators how to properly relax and fall asleep faster the test group outperformed the control group in numerous. I tests and drills and after six weeks ninety six percent of the group could fall asleep practically on command so while the technique has seen a resurgence lately thanks to some mentions in the press. It's definitely not new but it is courtesy of the military. Winter described the process of this book to physically relaxed quickly in short his technique leads you through full body relaxation and then helps you clear your mind you start by slowly relaxing the muscles in your face including your tongue and lips then moved onto your shoulders arms and torso let each muscle go limp and breathe slowly as you concentrate on relaxing focus on your chest while you take deep breaths and exhale releasing your tension with your breaths once your upper body muscles feel relaxed move down to your thighs calves and feet consider them dead weight finally take three deep breaths and when you let them out blow out all of your remaining tension the process should take about a minute and a half it takes practice to relax your body on command so the trick is to I tense up each area. Area and then relax it clear your mind by concentrating on a calming mental image in theory. You should fall asleep pretty quickly based on recent military publications. It's unclear if this technique is still taught or widely used but if you haven't insomnia or just aren't getting a good night's rest. There's certainly no harm in trying it. Today's episode was written by series three and produced by Tyler claim. Breen stuff is a production of iheartradio's. How stuff works more than this and lots of other relaxing topics visit our home planet? How stuff works dot com and for more podcast from IHEART radio is iheartradio APP apple podcasts or wherever you listen to your favorite shows I'm Dana Schwartz and I'm the host of noble blood a new history podcast from iheart Radio Aaron Minke that focuses on the stories?
When and Why Your Liver Grows and Shrinks Dramatically
"From Dayton night, your liver grows, and shrinks dramatically, and the reason why does this should give you a pretty compelling reason to get a full night of sleep. We've briefly mentioned this fun fact on the podcast before. But today, I'm going to dive into the details as a quick reminder, your liver keeps your sugar levels, constant it stores and releases vitamins and minerals into your body as needed indeed. Doc, suffice their blood, and it has a remarkable ability to regenerate the growing in shrinking part is pretty important to see scientists have known for awhile that animals follow a kind of body clock that triggers regular cycles of function in their brains and organs and even their cells your liver. Also follows this internal clock, but it's function may also depend on when you eat. And when you exercise in may two thousand seventeen researchers published a study in the journal cell that found that the livers of mice grew by nearly half during waking hours which for my says nighttime and their livers shrunk back down to normal size at mousy bedtime while the mice we're active. The researchers saw the mean kind of liver cell hepatitis sites growing that growth was linked with how many Ribe assumes they had Ribe assumes being the specialized structures inside living cells that produce the proteins needed for a bunch of different liver functions. Rep assumes also fluctuate with the size of the cells. And the more ripe assumes the better the liver can process food into protein and help your body get rid of toxins as you get closer to bedtime. The liver cells start tagging and begging those excess Ribe assumes and that helps deliver shrink down to its resting size. Again, the study found that the livers of mice that were active in feeding during their usual times. Meaning nighttime reached peak efficiency and size the bottom line. Here was that the liver seems to be sinked up with the body's circadian rhythm. And we have reason to believe that same liver size shifting happens in humans to not just mice and then take away from that is to remember that the longer your liver operates poorly. The more likely it is you'll experience unpleasant symptoms like fatigue, swelling, a tendency to bruise and even jaundice add this to the list of why regular full nights of sleep are. So very important.
Alcohol triggers DNA changes that increase cravings
"Health. If you need another reason to avoid Bank, drinking we have one for you. A new study finds the hangover is just the start of your problems. The study from records university finds that binge drinking can actually change your DNA in the study heavy drinkers had their blood sample before. And after a bender researchers down changes in tune genes. One affects how your brain deals with stress the second gene has to do with your circadian rhythm or body clock writing in the journal alcohol, clinical and experimental research. The researchers say they believe these DNA changes could be long term and could explain why some people become more likely to binge drink after they've done it a few times. The researchers say they hope these genetic markers could help doctors pinpoint which of their patients are more at risk
This is when your body burns the most calories, study says
"Is gonna kick up thirty seven days, they said, the researchers also carefully regular sleep wake times moving back by four hours each day, and these effects through off the participants bodily clocks and forced extricating rhythms to operate these only on internal factors. So basically, they took extra factors out of the way. And they in turn they vying internal factors are able to manipulate their circadian rhythm. Then they were able to observe their bodies true biological morning afternoon and night Semper from those on o'clock, then they looked at food intake, it activity levels and those were defined attract by the researchers. And so basically what they ended up finding was at that time of the day that. There late shall we say late afternoon early evening. They seem to have more energy expenditure. They said when people experience so what happened is it was lowest during their biological nights. They call it their their late, biological nights visible more sleeping, and then twelve hours later. That's when they had a little spike. So their energy expenditure was a higher twelve hours later. So if you are asleep at five in the morning, then twelve hours later we five at night that's kind of where they got this from. So what does that mean? Well, it says if you're trying to lose weight, you gotta keep regular sleep regular eating schedules. You have to have a consistent predictable pattern bodies like that. And then, you know, maybe, you know. Yeah. Have a good breakfast. Have a good lunch now. But maybe don't eat as many calories that because it looks like a Burnham more right later in the day. I think that's pretty fascinating.
"circadian rhythm" Discussed on WVNJ 1160 AM
"Depression and anxiety um so the circadian rhythm um a lack of serotonin can contribute to a deficiency in melatonin but we we can correct all of this and also some white exposure and in the winter time bright light therapy and in the winter time vitamin d offsetting the lack of sunlight is another way and vitamin d is necessary for the function of serotonin for taking the trip to fan and turning it into serotonin the things that help with that or vitamin d and the omega3 ferro if you're blue and especially this time of year of vitamin d is critically important to make up for the lack of sunlight the nights are longer and the and and the dazer shorter right now and coming up on the solstice were coming up on the long dark night of the seoul calendar why is which is here uh late december when we go through the winter time solstice in the in the northern hemisphere and so all that dark makes it very hard for us to get enough light so bright light therapy vitamin d supplements fish oil supplements five h tp supplements may be melatonin at bedtime um these are certainly all ways that we can boost serotonin now one of the impacts of not enough serotonin is fatigue and so there are also natural ways to boost your energy levels and with our increasingly busy multitasking information overload device overload lives many people find themselves stealing tired and drained so there are lots of lifestyle factors to help us feel more energy and certainly starting with sleep and.
"circadian rhythm" Discussed on WNYC 93.9 FM
"Comes in through your nose is a chemical euprocessed that with your the cells in your knows that since action potential to your brain and your brain in specific region translates that into a perception the once at perception is formed it gets stored in memory or it gets stored in in some emotional context and so you're perceptions then have an emotional and a memory component to them one of the most famous a description this comes from our cell proosed where he in his voluminous hurt writing describes the smell of a madeleine pastry and the smell of a matlin pastry conjures up about i don't know how many pages of writing that he does but it conjures up the memories of his childhood and this is exactly what your callers is talking about a dole end greenwich connecticut as a great question dull hey i've often thought that we have a sense of the passage of time in addition to all our other sentences what do you think thanks still yeah that would be another one of these internal internal senses um we have a chemical or a uh a uh a chemical system in our bodies that a judge the time of day via circadian rhythm so we can we can do an in that that stuff happens out a outside not in in our brain but but close to it and then that sense of of the circadian rhythm is then transmitted your brain.
"circadian rhythm" Discussed on Ben Greenfield Fitness
"Relations like that and i say look i'll give you access to my dropped box for hail away in what you need to do is you need to end of to write a book or read an article entitled something like uh people who who eat few calories but lots of sugar still gain fat and then just use all these all these tribes all these populations as examples yok i personally suspect that in addition it insulin are probably issues with inflammation with leptin dysregulation widow abc show again the the influence of of sugar potentially on circadian rhythm and on even like might oh qendra function right which is incredibly important for metabolism i think there's a there's a host of things even in addition to insulin that while be contributing to like like the inability to be able to like burn your own storage fat even if you're not eating a lot of calories hoeger and this is a question it's sort of i mean you've got this amazingly intricate unimaginably intricate home meals static system that's us and you start screwing with any aspect oliver all those things you mentioned the from leptin and inflammation everything the questions and what's what's causing what's a fact when everything is causing and affecting everything else in the system and so the easy question to ask is what the trigger some one way i talk about this is you know if i i hear myself over the head with a hammer the response is going to be amazingly complex i mean the swelling in the inflammation and the pain mediation and the the the the immune response to whatever you know there's gonna be a whole.
"circadian rhythm" Discussed on WVNJ 1160 AM
"Depression and anxiety um so the circadian rhythm um a lack of serotonin can contribute to a deficiency in melatonin but we we can correct all of this and also sunlight exposure in in the winter time bright light therapy and in the winter time vitamin d offsetting the lack of sunlight is another way and vitamin d is necessary for the function of serotonin for taking the trip to fan and turning it into serotonin the things that help with without or vitamin d and the omega3 so if you're blue and especially this time of year of vitamin d is critically important to make up for the lack of sunlight the nights her longer and the and and the dazer shorter right now move coming up on the solstice were coming up on the long dark night of the seoul calendar why which is here uh late december when we go through the winter time solstice in the in the northern hemisphere and so all that dark makes it very hard for us to get enough light so bright light therapy vitamin d supplements fish oil supplements five h tp supplements may be melatonin at bedtime um these are certainly all ways that we can boost serotonin now one of the impacts of not enough serotonin is fatigue and so there are also natural ways to boost your energy levels and with our increasingly busy multitasking information overload device overload lives many people find themselves feeling tired and drained so there are lots of lifestyle factors to help us feel more energy and certainly starting with.
"circadian rhythm" Discussed on WVNJ 1160 AM
"If we ignore that impact our health so eating outside of normal waking in activity hours causes excess weight gain now this was a study that came from the national autonomous university of mexico in mexico city and it suggested that late night eaters may also be predisposed to diabetes and heart disease so upturning eating habits dictated by our by a large michael clocks and eating later in the evening leads to heightened blood fat or triglycerides levels which in turn is tied to metabolic and heart diseases so we want to eat uh when we're fully active and not when our bodies our slowing down and if we mess with our normal circadian rhythm on a regular basis by eating late at night then heightened triglycerides levels put us at risk for diabetes and cardiovascular disease so if you're a night owl beware it's really best to eat early and not cave in to the midnight munchies um and drink water can be something that can be really helpful if you're if it's later in the evening and you're starting to feel hungry having a big glass of water can really help to assuage that need to that that suppose it need to eat something this is food for thought time to hit the pons button i'll be back in about two minutes please day bill we all know that we need energy to.
"circadian rhythm" Discussed on FoundMyFitness
"So guess trying to stand tunnel problem is depositing they all this report complain about so it makes sense from our mouths study and also a problem what we know from sip porkers that circadian rhythm of security and hitting phantom we'll have a huge impact it also makes sense knew what we know from how the gut microbiome also affects the way we absorbing nutrients that it would affect obesity is well that's been shown to me but there's also a link to that so i think on a daily basis like example on a daily basis um what we feel held the another deafness and upheld in us while going to bear the night is not to have this is a drip clocks or heartburn which is essentially a gut uh sodium the protonpump oh what king differently and what we find in mouse study is the his express on the level of this britain bomb goes down under time district heating so this is one example of where many of my security clock users reporters saying oh well in all the fuss benefit we've found is or is it reflects has gone down we don't get that much hard pun and then we got curious we went back to what are the targets of all the republics drugs and we found this protonpump interestingly this brooklyn pump experts for some goes down in most that is what this is this is another example well we will never ask about we don't have even them means to ask what what is flux and heartburn in mouse what do we have a means to actually get this response from users and go back to mechanism and great i've never ix the first time i experienced acid reflects was during her pregnancy late pregnancy when i my husband and i went out and had some.
"circadian rhythm" Discussed on FoundMyFitness
"Because of all this repair mechanisms and things are happening like the first thing in the morning it's better it's better to eat he was saying you're highfat me it was more your got could handle it better than it could like later on in the evening those kind of interesting but the uh the l p s leakage and all this i very relevant for inflammation gus one of the major sources of inflammation so the guy how the got his also know on a honor circadian rhythm and at just the microbiome but like the um the goblet cells in the gut and the ones that are making the gut barrier and all these all these cells are on the honest circadian rhythm so it really does make sense that you want to eat within a certain time window for your for the healthier got great i mean it's held starts from the gut and sour in trucks on when we say health is a product of our nature versus notch of environment one of the biggest interaction with our environment happens in the gut food and how the food is digested house microbiome handle step for our dis decision sense it to oh system so so that's actually the interface between nature and not europe so what happens there has his impact and we're actually finding that the entire got lining from sapag us all the way to see come is strongly security and there are many transporters that are many bomb sniffing the even the channels that absorb drugs and get into a lever uh many of them are strongly security in.
"circadian rhythm" Discussed on The Skeptics' Guide to the Universe
"Set their circadian rhythm the circadian rhythm is the 24hour biological rhythm that organisms have and it turns out that that that biological clock that circadian rhythm is it is actually encoded in every cell did you know that while that's an f three days single multi cellular organism hasn't so this is something that has been highly conserved evolutionary and arose very early on in multi cellular evolution what this does but the hold 24 hour day specifically yup i'd love this good old reductionist heintz where they find out the precise mechanisms of things so we've actually known for a couple hundred years that the circadian rhythm is not just responding to light levels there was researcher research done in the eighteen th century by astronomers jacques door to date merrin i probably butcher that name he studied mimosa plants because we're most plants opened during the day and close at night and he put them in a dark room and they still open during the day enclosed at night so there was an internal rhythm it wasn't just responding to light good then it took a couple of hundred years to figure out what that it what is driving that internal rhythm in the 1970s seymour benzir and ronald koeman upcher identified the gene in fruit flies if you deactivated that gene it would disrupt the circadian rhythm of the fruit flies would seem that okay that gene seems to be critical but now we get to the nobel winners so the all three of them were involved in characterising the the period gene which is a did gene that regulates circadian rhythm and they identified and characterized the protein the p e r protein that is produced by that ching further they found that the pr protein increases while were sleeping and then decreases while were awake during the day over a 24hour cycle so clearly the rising and falling levels of this protein are somehow involved.
"circadian rhythm" Discussed on This Week in Blackness | #TWIBnation
"And that they have they were all working with these therapies that actually was getting people back on their circadian rhythm and that it was actually helping with the add and i was like oh you know if i could do that that'd be great but the stimulus weren't exorbitant do what i could focus do work by gay blah blah blah but doughnut now they are literally no benefit to sleep deprivation on land you would like to hallucinate without drugs then if that is something that you do but i mean they talk about how when you are sleep deprived gain weight because you're awake longer to their more opportunities to eat it can i think somehow at heart disease eight km it certainly makes you irna bull it makes you emotional it i mean it just there are no benefits but also it's like we deal with so much on a regular basis when were conscious between the newest between regular stresses between anxiety between everything else like the fact that you that we think that we can just turn it off to go to sleep because retired as ridiculous and and i suppose to be that's the early i mean i certainly know like as i plan older exactly my anger and having a child perhaps my anxiety has gotten much higher and when i talk to my doctor about it i do like the classic case like i can fall asleep without a problem but i wake up in the middle of the night and if i start thinking about like anything i'm stressed over that.
"circadian rhythm" Discussed on New Jersey 101.5
"Work in the real world they need to learn that if you have to be up at eight o'clock in the morning you guys feedback o'clock at night or whatever time they got to play it better computer or going out their friend or what have you see the their irresponsibility like a goldfish will just expand to fit the ball that they'll just stay up later rather than go to bed at a reasonable time what about the do you have you seen any the biology on this that kids naturally go to bed later in wake up later is do you feel like either with the natural end of things we should do everything we can to sort of make them understand hey in the real world it doesn't matter what your body clock is doing you got to go to sleep a wake up at specific time well i think there are different i think that when you when you come out and they say that read go you could trade wehner rather than earlier that it it doesn't fit right so more guardedly you're going to have you had to start right exactly at brek there are people who are mourning people and they are up for clock in the morning in their brain i'd breaking out and made good asleep at 2 o'clock in the morning data six o'clock right and then noted people who they really need your freedom and mary day and night owlry uh but you can change your circadian rhythm you don't need tag heuer it i i have a lot of issues widow added a british study put him i i understand your issues with that gene thank you so much call new jersey want to one point five and i just want to make a note anybody listening your circadian rhythm the circadian rhythm method will not prevent pregnancy so.
"circadian rhythm" Discussed on Live Happy Now
"You can see a change in mood and a change in behaviour we stop feeding depressed st lucia inflammation trickling inflammation brings on a negative new state which of course makes us affect to though too responding to negative cue irons becoming stuff there inflammation the have another powerful connection and of course inflammation is heavily influenced by what living within the cox by the bacteria and within the caught so getting back to not a huge three rich food affects information the confessing foods also promotes inflammation and that also affects all men to stay interesting so i might really want a gigantic uh barbecue sandwich but my gut is going to tell me later that you really didn't want that and it's going to affect everything i do that that to me is is incredible how things are are so well link is really a marvel that uh our our minds and bodies work that way together how can you right and i i think that okay imagine evidence that you this guy you know you at a barbecue in a method assignments but actually might peel you've got back to tell you to go for the sandwiches if you have for more than sitting there unfavorable dogs they want you to have the crane this huge leap he pizza or something like that um but yeah they say they've got got bucks have in enormous power over i i'm hands if they're all night very interesting there's another thing that you talk about that can affect our our stress resilience and that's the body clock does that have to do with our circadian rhythm or or what do you mean by that.
"circadian rhythm" Discussed on The Naked Scientists
"The genetics i kagan rhythm consciously impact on your your daytoday pavia and maybe a live you'll know little bit more about this for if you're a morning lock so a person's see you good in the mornings he can get yourself going so certainly not me then you tend to have a shorter circadian rhythm and if you're a bit more of a nitel than you tend to have a longer circadian rhythm superstorm our normal or suitable dreamer were all used to be a very much for morning person that i went to university about slipped charm to an hour guttering function sir william in the morning precision law kerov numero under the bureau you off to better and not an hour after bad very early interesting so what is our happen even though he cell has its own individual clock all of these clocks need to be taking with the same frequency if you like although i thought it'd be no good to anyone so the brain has amassed the clock if you like in an area called the suprachiasmatic nucleus and this must the clock come being trained by environmental light essentially so it's connected to the retina so it can sense light coming in from the environment and it's also connected to a hormonal system so it can send a longrange signal to all the cells in the body telling them essentially what time it is so as the question said our circadian rhythm can be and trained to the 24 hours a day and that's why evolution is tolerated a little bit of variation either side of that because every day that you exposed to this environment lite that means that you'll see kd rhythm will be thereabouts 24 hours.
"circadian rhythm" Discussed on The Naked Scientists
"Is that you have the right on so listen to him just give me an answer meat i fifteen meters twenty meters planetary 350 didn't within teammate has seemingly team to qualify for yours and actually fourteen point eight four meet today and the recco percent palm beach in india on february the 10th 2017 it took nine days to build this sank also and how to face a conference of one hundred sixty meters side of that is quite a prestigious pretigious size for a sand calls so what he's getting their yes on his right okay banks us a more questions could question if you serve from christine i have friends with the majority of him and have a sec haiti in read them that is long and 24 hours if we live on a planet that has a 24hour a day why would human circadian rhythms be different what our daily exposure to light change our rhythms so tell us sarah what all circadian rhythms i'm why don't they match the fact that our planet has a 24hour daiwa rhythms differently so i think he can define us acadian rhythm as any physiological process which occurred in cells on a 24hour cycle or thereabouts an each selling the body has a set of genes which act to an internal clock making sure that every cell can keep to this twenty four hour rhythm and in fact the word circadian is lots in an roughly translated it means about today bought the question is absolutely right the average human circadian rhythm is a little bit longer than it's twenty four point one five hours thereabouts but actually this is genetic variation so individual by individual every person has a slightly different linked that circadian rhythm for some people have circadian rhythms low which shorter and 24 hours and some people have circadian rhythms are a little bit longer and in fact.
"circadian rhythm" Discussed on Future Thinkers Podcast
"And it's a pretty important thing factoring how how big deal it is and then there are definitely supplements the people can take the will help them sleep better depending upon what's wrong with their state but if there if they're not saving locals they're waking up to peel ought bursts their snoring right those really need addressed in different ways but addressing them is really important um there's also the amount of light that you receive before sleep so many people us dan they're fawn ride before they go to bed and that can have really terrible implications because your brain doesn't produce enough melatonin yes oh cortisol on melatonin are in a circadian rhythm of each other were cortisol is high in the day low at night melatonin slow the day high at night and it's a light stimulated cycle and so it's actually important to get enough bright light during the day if you don't in your cortisol does not she go hi dan you won't come low enough ends up give you good sleep at nine but it is important to avoid bright and blue light before bed so you see a lot of people wear of blue blocking glasses or a deflect zap on their computer to take it out of the blue range things like that in general i would say a wind down routine before bed were you stop taking in stressful things you stop blue in the bright light and you start preparing body in mind firstly whether it's through a bath or the right kind of reading stretching super useful.
"circadian rhythm" Discussed on Ben Greenfield Fitness
"So we know that son plays a major role as as i gabar in regulating the circadian rhythm it's why people who are nightshift workers a lot of times have really abnormal sleep schedules and uh they have some health issues because they don't have a properly in train circadian rhythm and the hypothesis in this research was that vitamin d might be one of the things that mediates the effect of sunlight on biological rhythms because of course sunlight helps you to create vitamin d yeah so to test this what they did was they took a bunch of stem cells from fat tissue a favor and they put some of those cells in to what's called a serum shocked culture without vitamin d earned this case what they call kelso trial which is basically vitamin d it exerts its effects by binding to the vitamin d receptor and then they took some of the stem cells and put them into a culture that had kelso trial in it and then they took another culture that just had the kelso trial without the stem cells in it and then they had a culture without any cells or kelso trial it a more or less of what they found was that the cultures the stem cell cultures without the kelso trial and with the kelso trial what they found was there was an increase in the gene expression in these groups but the only group that appeared to have a significant increase in the gene expression associated with circadian rhythm regulation was the group in which the stem cells were bathed in diet hydroxy vitamin d three or kelso trial and so what this means was that vitamin d appears to synchronize the cells it appears to be one of the best ways from a vitamin standpoint to maintain circadian rhythms in the body.
"circadian rhythm" Discussed on KQED Radio
"To school at adm for years but i don't see school starting any later yeah well some there this is relatively new information right this whole business about the the switch in their sort of circadian rhythm and there are a fraction of the schools that you tell about this that actually do shift maybe they're star time by half an hour something you can't do that is just not practical to shift it too far our because the parents have to get off to work and everything but what you can do is change the curriculum inside the day and so there are several types of of approaches one is a thought about like starting the school with study hall because given the organization all alam strengths or lack thereof of some teenagers they certainly have homework leftover from last night so that it'll be helpful and it's a sort of a slower start to the day other schools of approached dipped by doing sports early in the day because it's kind of has a calming effect and then finally others some schools have worked with mindfulness yes to have a have sort of mindfulness exercise early in the day and my fullest turns out to be have some pretty amazing affects i've given what we now know with magnus functional magnetic resonance imaging fm ri these functional images of your brain so you can see parts of the brain that are active reading at different times and what we're finding is that there's something called a default mode network inside the sort of it's not that sort of the center is sort of a central rhythm for your brain and you need to be in that mode i certain amount of time every day for your brain to function well just like you need sleep it helps consolidate.
"circadian rhythm" Discussed on On Point with Tom Ashbrook | Podcasts
"Right well the uh research has shown that the circadian rhythm that dictates our sleep schedules is back during the teenage years and so just when they should be getting ready for bed and getting sleepy actually adolescents are just sorta ramping up and it doesn't help that they have technology that keeps them sort of motivated and and excited to stay up and play video games with other people all over the world for example um but what that does then is it makes it extremely difficult to then proceed the next day on a school day to get them up and to get moving and this has been a real challenge for lots and lots of parents out there because it's it's a battle it will cause a battle with teens but again i think if we can talk to our teens upfront before we even get the cell phones and before we even get to the battle part um to talk about how look these are the expectations and you are going i will get you a phone and you can spend some time but let's agree right now that before you go to bed these are these are the rules that we have you can check in your your cell phone here and um we expect you to get some sleep and i know it's difficult right because they don't actually get sleep until much later melatonin levels don't actually spike until about between midnight and one in the morning for teenagers as opposed to adults.