19 Episode results for "Melatonin"

Melatonin Makes its Debut in Bipolar Disorder [60 Sec Psych]

The Carlat Psychiatry Podcast

01:51 min | 3 months ago

Melatonin Makes its Debut in Bipolar Disorder [60 Sec Psych]

"And. And today on sixty seconds sight melatonin makes his debut in bipolar disorder. It's tempting to think that Melatonin will help bipolar disorder as we covered last month disrupted. Circadian Rhythms are one of the leading causes of bipolar and blue light, blocking glasses, which increase the brain's own Melatonin are effective in mania, and Melatonin works and other Circadian Rhythm. Disorders like jetlag. But its debut in this randomized controlled trial and bipolar disorder or Melatonin fell flat. The small three weeks study involved forty one patients with bipolar, manic or hypo manic state. Compared to Placebo Melatonin, made no difference on the primary outcome measure of manic symptoms, and did not even help sleep on secondary outcomes, which were mainly different ways of data fishing among the bipolar rating scales. There was a suggestion of improvement in tone group. But these would not be considered statistically significant because they are secondary measures. The study did use a high quality extended release, version of Melatonin called Circadian, which is approved as Prescription Med for sleep in the UK dose was two milligrams at night. So. Is there any hope for Melatonin in? Bipolar The MELATONIN agonists, Tra melty on brand name Rosero, although it's now generic has a small effect in bipolar depression. For now behavioral strategies like the ones we reviewed in our June first podcast are the most effective way to realign the broken circadian system in bipolar disorder.

melatonin bipolar depression Melatonin Prescription Med Rosero UK sixty seconds three weeks
S5 Ep37 Is melatonin just for sleep

Dr Ron Unfiltered Uncensored

55:15 min | 3 weeks ago

S5 Ep37 Is melatonin just for sleep

"Oh, yeah, I took off. So then I took off the dress what the doctor is in the house off. We have the doctor know if you have them call it if you have a spray calling at the doctor's office and tells you what the doctor is Jose Jose. Welcome everybody. That doctor is in the house. This is dr. Ron the host of doctor Ron unfiltered uncensored for over five years. So ladies and gentlemen, thank you for tuning in and Today Show. It's going to be about melatonin. Maybe we'll learn something else. I want to welcome everyone with an attitude of gratitude because gratitude improves our quality of life. It is an antidote for negative emotions and gratitude. You know what it's just good for the Grateful person. It's good for the person receiving it it has n benefits because who doesn't crave to be appreciated according to Mother Teresa. There is more hunger for love and appreciation in this world than for bread. There is more hunger for love and appreciation in this world then for bread. So with that I do welcome you with an attitude of gratitude and let you know that this program contains General Medical information the medical information heard on this program is not advisable not be treated as such you were encouraged to confirm any information obtained from this program with other sources and review all information regarding any medical condition or treatment with your physician gosh like a gentleman. Thank you for your kind comments and thank you for for pod being for allowing me on this platform. We have just a lot of just a lot of great listeners and listeners are not afraid to leave comments. We have a young lady from Pennsylvania was always leaving. Some nice comments for them and I want her to know that they're much appreciated. So today as I say we're going to talk about melatonin. I'll tell you how we got to that. And thank you for all your listeners. And you know, I just found out today that over 50% of our listeners not only used over 50% used Apple. So gosh, if you're an apple podcast listener, please give me a thumbs-up comment. I will be much appreciated and thanks for the smart chat support. I mean, they're Saturday talking's on covet and may have another one this Saturday and we'll talk also about the flu vaccine. And what are his wrists? And did you know that over 57% of the vaccine Court settlements are doof are settled because of adverse reactions to the flu vaccine. I have some effort interesting comments for you, but that'll have to wait till Saturday this coming Thursday. We're going to do a premier show where we're going to interview International best-selling author on Amazon and new releases and she's going to give us some quick tips that we can put into practice. And help us to feel a little better every day. Her name is Kerry Rowan looking very forward to seeing seeing Carrie and talking with her and talking about her new book and she'll give us tips for a feeling a little bit better every day and who can't use that right? And then next Tuesday. We have dr. Ross Pelton return engagement. He is the guru. He's a pharmacist. He's a people's pharmacist talking about the microbiome and a product that he's been associated with it comes to Japan that takes five years to make and he will be offering his free ebook. So stay tuned next Tuesday for dr. Ross Pelton. Wow. Really a bit busy schedule here. I'm supposed to be retired. So look ladies and gentlemen, we've talked about covid-19 talking about it for months and months and months. But there is a Critical Care Management protocol that's been just well accepted from the Eastern Virginia medical school and just let me read this they say for prophylaxis which means to prevent covet. Here is what they recommend. They recommend a cocktail which may have a role in prevention and mitigation vitamin C five hundred milligrams twice a day and corseted course. It is an antioxidant 250 250 252 five hundred milligrams ways. Add a zinc seventy-five to a hundred milligrams a day vitamin B3, which I told you about months and months ago one thousand to four thousand micrograms per day. And guess what they recommend melatonin. They recommend a slow release form beginning was 0.3 milligrams and increase into two milligrams at night and maybe today I can tell you is why they're recommending it. Okay, because melatonin it has many many uses that we're all going to learn about today. And then at the end of the program will give you some tips and where to find melatonin in foods. Now doctor Frank shallenberger who I've mentioned on this program. He's the physician who is really a specialist in ozone therapy and natural healing. Here's what he says melatonin to do. He says it can protect you against viral and bacterial infections. It can prevent cardiovascular disease and support a normal blood pressure. It can reduce oxidative stress and inflammation and maybe haven't in that respect have an anti aging effect slow down the aging process thoughts prevent neurodegenerative diseases, which are on the rise, right? And what are neurodegenerative diseases we're talking about Parkinson's disease and Alzheimer's disease. He says can improve menopause therapy. It can protect against ionizing radiation. It can protect against macular degeneration. It can protect against cancer and improve the outcome when used with conventional or alternative cancer treatments. So every minded me years ago when I had a conversation with dr. Stephen Sinatra when he said that melatonin and vitamin C where fantastic antioxidants Like, you know, I do use melatonin, but I I had to research all these great effects that it has it's really hard for us to imagine how a single chemical which is really a hormone can have these wide-ranging effects. Then we find out it's actually made not just in our opinion or gland which is in our skull. I guess what it's made in our thymus gland that's right behind me breast bone. It's made in the retina of the eye. It's made in the intestines. It's made in bone marrow. It's made in the skin and it's made and white blood cells. So it's becoming clearer. This might be the most important antioxidant around. Primarily is made during the night when we sleep and why because it has to function to rejuvenate us to protect our bodies as we sleep. so literally melatonin affects every aspect of our health And dr. Shellenberger points out that melatonin levels drop as we age. And think about this there they are almost undetectable for most of us older than age 40 and older than 850. Sorry about that. Think about that after we hit 50. We hardly make any melatonin to protect us. You know, dr. William Wong are our favorite guests on this program. He tells us that systemic enzymes. run out after 8:37 more or less and when they run out we die. So we stop making systemic enzymes and now we have to add to the list. We stop making melatonin almost undetectable for most older than age fifty. Wow. So, you know, I had I just saw an article today. So I'm going to start with that because you know, what during the when I click on the list of things that melatonin can protect you against I said ionizing radiation. So ionizing radiation is x-rays. You know, do you have too many x-rays? They're really bad for you. And of course the most potent sources of ionizing radiation are doctors. Because they order x-rays. But regular x-rays are minor compared to C T and pets kids. So just one CAT scan exposes you to the same amount of ionizing radiation as seventy chest x-rays. I think I should repeat that. 1ct one CAT scan exposes you to the same amount of ionizing radiation at 70 checks chest x-rays and that combined a CT pet scan has almost two times the amount of radiation as a plain CAT scan. And how many patients have I've seen come into my practice from Consultants that are getting two or four CT and pet scans a year. It's a lot of radiation. But you know the studies that are reported here states that this simple natural substance can cancel out most of that radiation because researchers took blood samples from met several men and women they gave them a single dose and there's a lot three hundred milligrams of melatonin one and two hours later. They collected the second and third blood specimen then they exposed all the blood specimens to a whopping dose of radiation. enough radiation to be equivalent to 1000 scat scans then they retested the white blood cells to see how much genetic damage they could find. The blood cells in these samples had a degree of genetic damage from the radiations, but the cells that were taken and hour after melatonin dosing had less significantly less genetic damage and the ones taken at the to our our Market the leads out of damage. So what did the authors conclude the orders concluded that the data had important implications for the protection of our immune cells from Gene damage caused by ionizing radiation namely cats kids and pet scans scans. So what does it mean on a practical level if your doctor tells you that you need a CAT scan or a pet scan combination? Well, you may want to know be sure to take three hundred milligrams of military about two hours before the procedure and that according to this article will basically eliminate any negative effects of the ionizing radiation. So melatonin is not just for its effect on sleep and our our rhythms. So for fifty years scientists have been trying to find a toxic or dangerous to dose of Melatonin when they can't find one so doctor shellenberger and I had you know, I don't have as much experience with this as he does, but he says it's safe as water. And there is none of the negative feedback inhibition that you that would cause your body to make less and if you're over fifty anime, you're not making any anyway. right So ionizing radiation is a heck of a reason now, you have a reason to take melatonin before you even get our x-ray. You only want to take 10 or 20 milligrams. But if you have a cat get a PET scan. You might want to take a lot more. And speaking about sleeping with sleeping is so essential to optimize our health. That's when our brain gets rid of all this detoxifies to the glymphatic system off a good night sleep as we all know is it's essential to our health into our immune system. And our body clock is Central to all this. District kadian rhythm is largely dictated by this little plan. They told you about the pineal gland. It's located in the center of your brain and your skull and it produces. Melatonin. It is a hormone that is crucial for the regulation of your sleep cycle. But remember also as I let off it's not your brain is not the only organ that produces melatonin and after age 50, you don't have very much if any so if you had a enough exposure to brake light in the daytime your pineal gland typically thought security military around 9 p.m. As the amount of military in your brain increases sleepiness that's in and your body begins to prepare for sleep. If you stay awake past start because of artificial lighting especially that emitted by electronic devices. If you're reading on your your tablet or you're at you're watching a lot of television or at your computer, you will inhibit your body's melatonin production. So we've talked about this. Ideally it want to stop using Electronics about an hour or two before bedtime to make sure that melatonin production gets there and stays there but as we're learning works as a natural sleep regulator. But that its effects don't end there. It is a potent antioxidant that plays a role in cancer prevention. We're not going to go there today cuz it's a that's a tough subject. But but patients are taking three to six hundred milligrams of melatonin. during their cancer treatments But remember it's important for your brain. It's important for your cardiovascular vascular system your gastrointestinal system. And important during this time of stress during this covet. Your immune function in a variety of ways. So it is a potential tool against information in order immune diseases including type 1 diabetes. You know people with covet that were sick really sick in the hospital had this cytokine storm, which is uncontrolled inflammation. Well, maybe the that's why it's melatonin is working its way she harm. Oh A Stanford University course paper says quote decrease in the melatonin in the bloodstream consistent with the body's natural response to suppress the secretion in the presence of light causes the body to function in a higher energy level and increase in the Melatonin levels lead to a subsequent decrease in energy levels. So what do we learn from that how to control and optimize the secretion and suppression of melatonin for optimal hours of the day could help improve the treatment of sleep disorders off. So when it's low you have more energy when it's high you have less energy. That's the bottom line of that. So if you're asleep efficiency is impaired meaning you're not getting into that deep REM sleep as long as you should. Well, your energy levels going to be affected the next day because of melatonin. And if you any conversely if you spend your day time in bed in a dark room. And have a lot of light then after Sunset. Your melatonin production is going to be impaired and not go to sleep. Well, so a few other effects need to go through metal of tone and protects your mitochondria. They are the energy bodies inside ourselves. They're tiny little things. All right, they produce ATP or energy that our body can use. So if you had let's let's just take a little detour here. Remember we talked about parrot essential oils with dr. With the professor paskin. So if your mileage chondria are all good up with trans fatty acids and bed oils. Even the Melatonin is not going to get into them. So we have to make sure that are the lining of our cells and mitochondria can let toxins out and nutrients in and we do that with both essential oils CEOs and Professor passed and we'll be back again probably in two weeks. And while I was reading about melatonin, I did found out something that it displays anticonvulsant properties. Isn't that something? And really important ladies and gentlemen melatonin works synergistically with vitamin D. We know how important vitamins as we've talked about it for months. We've talked about it a lot during covid-19. So the pathways of vitamin D and melatonin are related to sun exposure, huh? The proper a timed exposure to the Sun. How good is it to get outside know? Here's another reason I get outside when you can. They work opposite right? I mean when you're out in the sun you get a lot of vitamin D and that's the pressures your melatonin, but then when you go inside and it gets darker at night, your militant goes up. So they do work together a lot of evidence to support that that melatonin and biotin vitamin day that combination are strong strongly synergistic. And they're this paper goes on to state that they're good. They can maybe be used in multiple sclerosis Neuropsychiatric disorders high blood pressure off examples of diseases that appear strongly linked to an affected by vitamin D and melatonin. So we don't we don't talk about melatonin in this aspect very often do we? about Parkinson's disease Alzheimer's disease Yeah, we think it's it's produced in our bodies and if we have too much caffeine or alcohol and lowers it and then we can't sleep. You know, we do we know about shift night shift workers boss can't be that they don't sleep. Well, they have a high incidence of diabetes and their poor vision. So we should be talking more about melatonin. Because you know, it's good for all the things we talked about, but don't forget your circadian rhythms. It's a fancy term right but you know what? It just means it major internal clock. Which runs on a twenty-four-hour schedule just like the day. Your internal clock is critical for falling asleep and then waking up. Round there is just a ton of evidence that melatonin is is just an antioxidant and helping with Neuropsychiatric a neurodegenerative diseases. Ladies out there melatonin is crucial for Reproductive Health as it plays a role in controlling the timing and release of your hormones. Leave it listened to this melatonin helps to decide when a women woman starts to menstruate the frequency and length of the menstrual cycles home. And also when a woman stops menstrating completely and goes into menopause. As you would expect young children have the highest levels of this is melatonin. So if you think about it, if you don't if you have it high when you're young and you know, sometimes can't sleep a lot. And as you get older you have a harder time to sleep off and you don't sleep as well. Here's the answer. Here's the answer of melatonin. So what else can we talk about melatonin? Well, how about jet lag and Chef workers? They should talk with their provider and get on a melatonin regiment. All right, and what just remind you that blue light we've talked about blue light how you need blue blockers at night. You met it by screens both TVs Computers phone suppress melatonin levels. So daytime exercise and light exposure promote regular rhythm and melatonin. Sure helps that And you guys out there? I was going to save this for the end of the program. If I I'll find it at the end when I tell you that, you know, it's there's been studies out there. the show That melatonin can help you get better night's sleep and could even slash your risk of the deadliest form of prostate cancer by seventy 5% off. So there's articles about breast cancer and articles about prostate cancer. Being helped by taking melatonin and don't forget. I told you it could help your heart. So suck. My patients are some of them my listeners have fibromyalgia. So Fibromyalgia symptoms include a long long term and widespread pain in muscles connective tissue, and they had without any specific cause so are randomized study of 101 patients with fibromyalgia. They were was done to evaluate melatonins Effectiveness in reducing symptoms if found that patients experienced a significant reduction and fibromyalgia symptoms when they took a melatonin dosage either alone or in conjunction with Prozac Fluoxetine. Now, you know, I don't I don't like drugs. I don't like antidepressants. But fibromyalgia page is really suffer. And sometimes they need something to get them over their home their group the group who took only melatonin. Was given five milligrams. Well, the other group took three milligrams of melatonin and twenty milligrams of the antidepressant. And it helped them. I want to talk to your physician about that or Physicians aren't call Physicians anymore the core providers. We have providers and prescribers things are changing, you know, a lot of people today can are complaining about tinnitus. It's well wage, and I was glad I researched melatonin because melatonin may serve as a natural treatment for this condition and this condition causes noise at ringing in your ears. Lot of times it goes away. But if you're dealing with it for long periods of time, you're not okay can make you anxious or depressed and remember melatonin is a very very potent antioxidants it where same thing is the reason why it kind of Livia alleviate poems watch my tongue alleviate this condition. This research was done at Ohio State University Eye and Ear Institute They use three milligrams of melatonin for this this study. And there's one other place where you find melatonin being produced you have receptors for melatonin in the bladder and the prostate. As there for a lot of reasons but melatonin can help relieve issues like an overactive bladder. I forget what they call that in home on television, but you know bladder spasms, but there was an article in Courier ology that that that looked at that And it's their study also looked at the using melatonin to improve sleep and reduce a pitch a bituin lightly urination. So, you guys are getting up at night to urinate. You may want to take some melatonin. It will increase your bladder capacity and decrease your volume. You know what and then you'll get a good night's sleep chance. That'll pay for the price of this podcast. I forgot it's free. Okay, so that's a study from 2012. And you know, you can find melatonin almost any place. Capsules tablets liquids if you use the dosages like dr. Schellenberg artist, you need 60 milligram capsules. Mm. I'm not here to talk to commend that yet. I think those high doses if you're going to get a CAT scan pet scan and you're being treated for cancer or something, but I think one's a 10 milligrams might be more reasonable to try with. And I think you'll find that the ten milligrams of now sold as Extra Strength capsules and you know, dr. Shellenberger has not found any toxicity off. Okay. From this drug, otherwise, no overdose. So somewhere around the middle, I guess five milligrams of good place to that. You won't go have problems with. For jet lag half of a milligram to 5 milligrams. Probably if you're pregnant, you should talk with your provider. There has been long-term studies, but it looks that looks like melatonin is safe to take. And the people do repeat reports headaches or dizziness, but very very few. But pregnant or nursing women should not take melatonin because melatonin is a hormone. Okay that you must talk with your provider for. And melatonin can decrease the effectiveness of some medications? But it also can decrease the side effects from others. So antidepressant antipsychotic medications benzodiazepines Valium type drugs birth control pills blood pressure medication beta blockers blood thinners, nonsteroidal C of the Advil type drugs steroids and tamoxifen, which is used for breast cancers. But again the combinations according to dr. Shellenberger work perfectly fine, but if you're on these you might want to talk with your doctor or provider off, okay, but it's it's a fantastic hormone. It has many many benefits for sleep and your heart for Parkinson's Stress is probably because of its antioxidant properties. It's great for anti-aging. It's great for immunity. We're going to be talking next Tuesday. But with dr. Ross Pelton, we're going to be talking about our microbiome because eighty percent of our immunity is in our gut. So we're we should probably bring into that discussion melatonin because melatonin is turns out to be is it essential hormone for immune support and disease prevention? Because as we age, you know, you read all have ready. Have much melatonin and our immune system ages too. So we have to to help it out. Dr. Pierre payoff. He he's a big researcher in melatonin. He says melatonin increases T cell activity which creates a more powerful antibody response to help us fight viruses and it also supports the thyroid which boosters bolsters our immune system and some epidemiologists are recommending, you know, we take lugol's solution iodine drops and this is probably the reason R. T cells do regulate our immune response and help us fight disease, but as we get older they're less effective. So, dr. Pierre Paoli says take melatonin. So let's review here Beltre is effective against health issues including inflammation or two immune disease type one diabetes always talk about type two, but now I want comes up in every article that I read hypertension atherosclerosis. The journal of clinical nutrition in 2017 found that doses of at least eight milligrams a day significantly reduced triglyceride and total cholesterol levels. 8 milligrams a day according to that study. So it's good for our brain. It's good for people have had brain trauma because it prevents nerve cell death. Nervous system. Like I said Alzheimer's and Parkinson's. Here's something that I found. I want to tell you about. It can help against some poisons. So if your significant other is trying to do do away with you you might want to up your dose of Melatonin and it protected against rotenone. A poison that can mimic Parkinson's disease in rats. Wow. And then in Rat models, it made many important proteins return to normal non-protected the DNA from damage. So melatonin remember don't forget we talked about this earlier on it's made in the I the the retina makes melatonin. Okay, it's important for eye development and it can decrease elevator pressures with elevated pressure in the I thought of a depression the I is glaucoma. And you know disturbances is in melatonin functioning maybe one of the causes of glaucoma. So keep that in mind if your pressures are going up a little bit. And you're not using melatonin you might want to do it. Their studies that show that optic neuritis a disease that causes a disease that causes death of the optic nerve maybe beneficially helped by melatonin. Do you ever think that we get this far with melatonin? So one of our listeners one of our very favorite listeners that could I please repeat the cocktail from the start of the show while I just got back to this page. And so I just saw your note, but I will repeat it. This comes from the Eastern Virginia medical school. And they have a protocol for prophylaxis if you're mildly symptomatic and you're at home if you're in the hospital or if you're in critical care off so for prophylaxis to keep you from getting it or or if you do get it to be you have a mild case this cocktail. They say may have a break in the prevention and mitigation of covid-19 disease and this cocktail is Vitamin C five hundred milligrams twice a day quercetin kill you e r c e t i n two hundred and fifty to five hundred milligrams twice a day zinc seventy-five to one hundred milligrams daily. Melatonin, right? That's what started me on this journey. Begin with zero point three milligrams. That's no problem increases the two milligrams at night. Vitamin D3 1,000 to 4000 micrograms per day. I would also add here that you really should not take vitamin D3 without taking vitamin K2 at two hundred milligrams a day because I do work synergistically. And if you're at home, and you get really sick this this protocol. Cause for increased in the military Road in 2 6 to 12 milligrams. Everything else stays the same but increase in the Melatonin. And optionally use if one of the like famotidine Pepcid. Or Ivermectin remember Ivermectin, dr. Wong told us about that five months ago. Ivermectin you can get it at at a feed store, but we won't go there right now, but doctor told us about that. So that's that's for prevention. Okay, so To see if I covered everything I wanted to cover. Okay. Okay, take your vitamins food and drinks that increase melatonin levels. Factors that decrease them drugs and of course having too much light at night. So vitamin C D3 and E. Are synergistic with melatonin and as I said, and as this article States combination of D3 of a melatonin this article States, you could stop human breast cancer cell growth. So melatonin interferes with egcg this this has to be known for our TV lovers egcg is responsible for most of the antioxidant effects of green tea. I know a lot of you drink green tea, that's a great anti-oxidant. But melatonin reduces the toxicity if you overdose from from green tea, so if you have green tea, you know, what a nice car what nice warm tea it is have it night would not want to take it with melatonin. And you know, there's Resveratrol which you get from red wine. That's some Studies have shown that melatonin reverses Resveratrol is pro-oxidant activity. But you know, I think just just be careful and just just go through what we talked about and and most importantly, you know, we did the program on osteoporosis and thank you for that. That was really well. Well receive that. I I thank everybody. It's listen to that. But you know, you want to keep your get up and go until it's time to go who doesn't want to do that, right? so melatonin Maybe all it takes to make your aging bones harder than a brick baseball bat. So it's good for our bones. Keep us up straight. So we have the get up and go until it's time to go. so What do we do you guys also? Don't take your phone or iPad pad to bed with you. Remember these devices give off bad types of light when it comes to melatonin production. Another source of melatonin zapping light comes from those energy efficient CFL bulbs. Your best bet is the old incandescent kind but just remember they get hot they're getting harder to find. If you have to go to LEDs get ones with a low number on the case scale. Which means the light is warmer and less blue. And what are melatonin boosting Foods you say well pineapple bananas oranges and tart cherry juice. melatonin tone in boosting Foods pineapple bananas oranges and tart cherry juice Keep your bedroom as dark as you can when you go to bed. And when when you're under the covers and in bed, make sure it's really lights out even one lamp switched on during the nights as a message to your brain to stop that melatonin production. If you need a light on at night, they recommend a red light or a blue light. Take that melatonin about 20 minutes to an hour before bedtime. So again, you have to be to CEO of your own body. Take charge. Don't be afraid to ask questions. Don't take everything. I say for granted either. But this is really important material a melatonin. It is in creating credible hormone. And I think you have to remember if you're over fifty or not producing much. So this is something you have to drink a lot of tart cherry juice or you know, take a supplement. I recommend excuse me taking the supplement. and don't forget vitamin D and say All right, just so I can make sure I covered everything. I wanted to cover with you today. I just also saw something that I added. I forgot about this other Foods Tomatoes broccoli and cucumbers. Tomatoes broccoli and cucumbers That can increase melatonin production. So if you want to have a good night's sleep ageless protect your brain. I think melatonin is the way to go. Let's dear listeners. So remember ladies and gentlemen, this program, of course is on podbean. I have a, you know, a website. Dog radio at podbean.com, but you can catch me on Apple on Spotify on iHeartRadio on TuneIn Radio on Alexa. You can hear all three hundred and some shows and this is the number 37 of this year in our in our fifth season number 37 38 will be Thursday May with world renowned author carry Rowan when we'll talk and she'll give us a hint from her book on how to be less negative and more positive in our life and then next Tuesday. Dr. Ross Pelton on the microbiome is going to be given out a free ebook. and will learn a lot and will will will I will question him about melatonin because you know, when we talk about immunity, we automatically talk about our gut because eighty percent of our immunity is there we talked about the microbiome and as I've told you we have more Bacteria and viruses in our body with their own DNA. Then we have our own DNA. We have what Six Trillion human cells 60 trillion bacteria in our body 300 and some billion viruses in our body. So what what kind we'll talk to them about that and this Saturday, we'll have our our chat here where you can call in or chat in whatever you want to do more talk about Cove. It will talk about how they fudge the numbers here. The United States are probably all over the world. He'll Niall Ferguson who predicted the two point two million deaths why he was so often why he was founded by The Gates Foundation and I you know, I do have a problem with dr. Falchi because there's Millions believe him because he's on television, but that's television Science Kid. He came into his job in the government Nineteen Eighty-Four to produce a Aids HIV vaccine has never happened. There has never been a coronavirus vaccine that hasn't killed all the test subjects. So, you know, I know when you see things on television, you say well that that they are really scientists pouchy and Redfield. But you know almost everything they said has been proof for false. And you know the latest numbers from the CDC. I mean, I just can't believe while I do believe. I know they want to keep us in fear, but they're not making the headlines off. So just let me let me end with this, but I think it's important for your mind new numbers as of September 28th. The CDC if you go to the website cdc.gov, they have a new estimate that is broken down by age groups. okay age group 02 nineteen, ninety 9.97% survival over 70 as many of those over 85 94.6% survival only 6% of the two hundred and some thousand covid-19. Where do to Cove it only from covert all others were in had two point six other things wrong with them. They're called comorbidities. The cdc's best estimate maybe off and it offered another scenario. For those 2249 for example, even under the worst case scenario. The infection fatality rate is only count the zeros point zero zero eight zero three, that means your chance of dying even if you got infected will be one out of 3333. Covers lethality has been dropping regularly. Last March falchi estimated mortality at 2% The World Health Organization said 3.4% but they are they were far higher than the current CDC estimates. So we need to get on with our lives. We need to not live in fear. We need to have social. togetherness social interactions, which is great for our immunity. But this would be a something we can talk about on Saturday and I'll be glad to answer your chats and I hope I answered T's cocktail a question if off if it's not do it now because we're getting ready to go. All right, ladies and gentlemen, this is dr. Ron host of dr. Ron unfiltered uncensored and they usually I C with say we'll see you next week. But hey, we'll see you Thursday with internationally acclaimed World author carry Rowan. Hey, everybody got the runs finished for the day. I hope you got some wisdom for the man had to say his own health club yet lot more answers for you. So tune in next week when the doctor is in the house. Aware of the tablet is a live rep. Doctor Is In The House of helps, but I'm sure you can tell you just what life and you know. If you have, if you have extreme call this. How long how long how long eighteen?

melatonin dr. Ross Pelton Parkinson Apple diabetes Jose Jose Kerry Rowan Mother Teresa cancer doctor Ron Ohio State University Eye and Japan Eastern Virginia medical schoo Alzheimer Professor
The Future Of Medical Biohacking: Skull Resets, Suppositories, Nasal Sprays, Nebulizers, Sound Therapy & More With Dr. John Lieurance.

Ben Greenfield Fitness

1:21:28 hr | 3 months ago

The Future Of Medical Biohacking: Skull Resets, Suppositories, Nasal Sprays, Nebulizers, Sound Therapy & More With Dr. John Lieurance.

"On this episode of the Ben Greenfield Fitness podcast, and then you also think about all of the energy that the brain would be expending trying to compensate for these deficiencies as well so just cleaning this stuff up, you know I guess it's different for everybody you know depending on the tone of their muscles down there and whatnot. If you have decent tone, you know, it just pulls up a couple of inches, and you don't even know. It's their properties that they think that there was some sort of a fountain of Youth. They realize we've already lost like half our listeners. Keep going. Performance nutrition longevity. Ancestral living, biohacking and much more. My Name! Is Ben Greenfield? Welcome to the show. Are you guys you've heard about? How and Sticken Melatonin? Glutathione suppositories up my button spraying plant medicines from the Amazon up my nose and breeding glutathione silver through my mouth, and the guy who is the wizard behind all of this stuff flew out to my house. We spent a few days together, and we recorded absolute magic for his name is Dr John Laura. You'RE GONNA love this cat. I'm super, super, grateful and blessed and happy to be able to bring this diamond in the rough Unicorn of a physician to the world. You're going to really love what he has to say and to tell you you're gonNA learn a ton. This podcast before we jump in the brought to you by kion, and at key on one of the things that we are very well known for is our kion clean energy bar I formulated this thing I taste tested products for like two years before finally settling on the result that is incredibly popular or cocoa, butter, sea, salt, almonds, coconut flakes, Cocoa Nibs the equivalent of like a half cup of bone broth of grasp at gelatin in each bar. Organic Chia, seeds, baby, Keen Wa, which is called Connie Wa, which is full of be vitamins and minerals and flavonoids I mean. 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COM and your special discount over there is be g F, two zero BG two zero at get kion dot com, and in addition to that are other sponsor for today show is beekeepers natural who have cracked the code on how to harvest things like propolis and Royal Jelly and bee pollen from the hive of these BS If you don't know about any of these compounds beeping, for example, that's nature's Multivitamin, and it is a denser and protein gram for gram than any animal source. Source there propolis has a ton of antioxidant germ fighting compounds in it. 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I do a good job at that I? Know I. Did I think I did? Press rewind and played again if I didn't so anyways, meet your new medicine cabinet with bee keepers naturals. So I'm out in the forest right now I'm not literally in the forest. I'm in a tiny, tiny, little house. Little cottage, the forest out in my forest out on my land here in Spokane, Washington and I had a guests arrive at my doorstep a couple of days ago, and he he arrived is like the Santa Clause of natural medicine. He had like this stuff. He called holy water with him and os needed toothpaste. Cacao and coffee infused CBD in all manner of these these crazy medical hacks. He's been blowing my mind for the past couple of days. Actually been blow my mind for the past couple of months. Because I've known this cat for a few months now he's he's ships, these these wonderful and weird formulations to my house. Everybody that I've connected him with has equally had their minds blown, not the over use that phrase with his level of knowledge and the very unique approach she has to. Deliver nutrients to your body to working with a wide variety of conditions and he's. He's just steeped in this stuff. He absolutely loves it and I'm incredibly honored and pleased to have met him because now i. can introduce him to you and he's about to blow. Your mind was with some pretty cool. Stuff is John. Lawrence and John is a naturopathic physician. He's also chiropractic neurologist. He's been in private practice in Florida for over the past couple of decades, he's the chief scientific advisor of a couple of companies glued GENYK. And a real real wizard unglued if I hear a lot more about that, because that's part of what that company is about and also advanced Bio Corp, where he also creates some some very unique formulas and has a very cool approach. His clinic is called advanced rejuvenation troops, chronic disease regenerative medicine. He does functional in the reality which will get into functional medicine, stem cell research, and some of the things that he specializes in include. Parkinson's Alzheimer's Automated Disease Chronic Lyme servers mold illness, he himself has his own pretty interesting story about doing with chronic lyme and mold himself that. He'll get into but ultimately I think you guys are really GonNa love to meet Dr. John Laura and everything that we talk about you can find at Ben Greenfield fitness dot com slash Dr John Like Dr J., O. H., N. Ben, Greenfield fitness dot, com slash, Dr John and by the way right now I feel like my brain is going a million miles an hour. It's like clear as a bell, and I'm pretty sure whatever you gave me to snort my nose. Part of this podcast must have just been like. Liquid LSD because I feel absolutely amazing right now. That's that's great to hear. Yeah I feeling the same way? Because, you took some too yeah I did and. So you guys are going to learn about all old nasal sprays, and actually let's speak about another orifice I though because this is actually how how I met John. Packaged arrived at my house for of suppositories, which I think, as of now have become mildly famous, because I've talked about the few times before on the podcast, these melatonin suppositories and I've taken Milton before I've done sub lingo. Melatonin, time release melatonin capsules, five milligrams, ten milligrams and. This this was like a high dose, high-dose Melatonin suppository that I that I have been using since then especially for international travel shop, one of those bad boys up your ass, and you're like dead of the World Your Circadian. Rhythm is reputed, but there's actually a lot more to Melatonin I. You want to get into, but so before we talk about putting things up your ass, and the the select number of things that one can can do that with and suppositories in general and nasal sprays and everything else I want to know about you and. Where you came from like. Basically how you got into this whole world and your unique approach, yeah, well first of all I'd like to thank you for having me here as a guest and for those that. I've been listening to your podcasts for years and very impressed I've learned a lot. And it's it's helped me in my own journey to to explore a lot of things that you might not be exposed to otherwise and to come out to your house, and just see this the the setup that you have here all the bio hacks, but just even more importantly the person you are. And the way you're raising your family and your kids, your dogs or even amazing. Your Wife, Jessica just absolutely amazing everybody. That's listening needs to know like Ben Greenfield's. Is the real deal. I gotta ask you though, and then then he can continue your story of all the little things. You've had a chance to try since you guy here. What's your favorite? Well, so let me let me run down the list of everything I've just this morning, okay? So. So. I've done hyper-baric. Drink hydrogen water before getting in there, and then I did a Juve light like twenty minutes while I was breathing some Nanno V. And then I did A. bio-energy bow charged with bio charge I've done that twice now. Okay, and just this morning just this morning. We did a workout together. I. Mean it's just yeah. We ten, forty five am. And so we'll finish this. We'll get Frisbee Golf. We got a bunch of doctors coming over to the house tonight to to geek out on on more medicine and biohacking. Yeah, but but in terms of your background, you actually had an illness that kind of got you exploring some of these deeper darker fringes of natural medicine. Yeah, well, I started out in life with with some challenges. You know if anyone wants to look Camp Lejeune Marine. Base and they. They have A. Camp Lejeune North Carolina Yeah Yeah. Gosh I've been there. I did a triathlon there. I did an internship at Duke University, and so I did like every triathlon I could find in North Carolina and that time the water remember competing Camp Lejeune I'm sure I must of women it well from like nineteen, sixty five to nineteen, eighty five. It was just absolutely terrible. They had thirty up to thirty five hundred times the normal safety. Contamination? Limits on just a whole list of different toxins, radioactive material, and so forth, and so my mother was. During that period of time, and then my first two years of life, and I've always been a little challenged a lot of asthma and allergies and. You know eventually I was in put in. Basically learning disability classes, and this was in Hawaii right, so she grew up in why, so we moved out to Hawaii seven. My Dad was a marine. and. And live there all the way through college, and so it was an awesome place to grow up, but it wasn't so awesome to be in special education classes there because they they loo-. They lumped everybody either your normal, or you're like in these basically retard classes. And and so it was, it was challenging in a lot of ways as my my self esteem, you know it was a very difficult time getting getting through that and then. But it gave me a lot of Dr. you've got a. we have a mutual friend in in common Dan POMPA. Dr To Dan Yorke show. Besides helping me with with detox. His products are amazing. He's just a wonderful person as well and he and I share a lot of similarities with Special Education Dyslexia, and so forth, and and you know the pain purpose is just really rings for me. Yeah, that that's his catch. Rice paid the purpose. It is yeah, and you know I think we're all given these challenges in life you know and it's like it's all about how you how you deal with it, and then you know if we grow from it and we learned from it, and then we can. Move that forward and help other people you know and there's been a lot of challenges that I've had that have allowed me to you know learn how to overcome them and then help lots of other people with those challenges as well. The lyman mold was something that developed later on. Yeah. So that was in like two, thousand, seven, two, thousand, eight I, just got really sick, and I had no idea what was wrong with me, and it was, it was a double challenge, because I was I, was already practicing I had a clinic, and that people coming in from all over, and you know supposed to be the guy that had all the answers, but I was just sick, and I was going to all these different doctors and nobody. Really knew what I got diagnosed with ankylosing spondylitis, because I had just severe joint pain. You know it was so bad that I remember sitting on a bench bench one time in watching somebody just walked by and it just like I didn't even know it was like to walk normally at that Taj so it was just so severe and and then I finally tested myself for lime, and I tested myself for a variety of viruses and my Epstein. Barr virus was. was just through the roof, and so I just had multiple infections, which is classic with people with line, because your immune system isn't functioning, so you just accumulate all these infections oh? Yeh, in who is something I've actually been setting up on recently because I've I've been shocked at the connection that the deeper into his rabbit hole. I go between AB sago virus, lime, mold, heavy metals and em ethics. Bolger like this whole issue. I don't know if you're electro hypersensitive. But those type of of co-infections. If that's what you want to call, them tend to be really aggravated by EMS exposures well well. You know there's some you know some ideas, the. Might make the violence a little bit more with the viruses. You know the EMF. There's different. Different things and with mole to same thing they've done. They've done some studies where they exposed mold to to emf exposure and they. They see that there's a much higher variance so. Yeah for people that are with health I. Think getting themselves out of you know Wifi and turning off your Wi fi router at night. I mean you've covered this and a lot of your pod. We've gone through that where staring at a dirty electronically filter right now the computer is plugged into and and that's. The whole thing is a topic for another day but I certainly think that you know specifically when you look at the voltage gated calcium channels on the cell and the steep influx of calcium that occurs and the impact that has on Mighty Qendra, overall cellular function. Then you pair that with an infection or heavy metal or lime or virus, and you're essentially debilitating the body's ability to be able to respond while at the same time weakening its defenses, so yeah, it's a it's an issue, but but we digress so you. You were sick with all these issues, but you also have this unique combination car, practic dock, and also a naturopathic physician. So, how did that all happen? Well originally. I graduated from chiropractic school and then started to you know. Get involved with functional neurology through the Carrick Institute and it's a very high level of. Doing specific types of adjustments and different neurological exercises in doing a lot of work with neuro plasticity. You know so a lot of patients that we treat with this technique were we're not doing as many adjustments as you would think you know it's. A lot of times people would come and watch these types of procedures and they wouldn't really recognize it as traditional chiropractic work. But when you're able to activate the brain and the very specific way. You can create some amazing changes. That can really balanced neurology and. Everything from like movement disorders to. Ottawa autoimmune. Challenges and auto dysfunction, you know. All of these things are are rooted in Neurological A. Challenges Gimme one hardcore example white music activate the brain dog like snap, and the fingers in front of the face or or Chevron something in an orifice so. Prone to do well, this is a good example, so you know there's something called your vestibular reflect so whenever you're had moved to the right you're is actually neurologically are pushed to the left. If you rotate your head, it's towards and tours, and so there's this yakking between your neck, your eyes and your. And your vestigial, your inner ear, and there's this conversation that's happening between all of these, and so what happens is that that conversation gets skewed, and so the neck muscles in the spinal muscles. Don't respond appropriately, and so we see this with people where there there is so there's the is need to be balanced, and if they're not then, there's a lot of musculature throughout the entire spine that can be thrown off. Some of these techniques we've used in some very high level football players actually. I can't name names, but there's been some Super Bowl winning quarterbacks that utilized this type of. Functionality to actually continue playing yeah. Sid crosby actually just came out and? Basically he's like one of the top hockey. Players ever came out, and he had a traumatic brain injury, and utilizing these types of treatments was able to overcome a very serious deficiency, and but what what would be an example of national treatment. Look what would be one technique you use. So. Let's say somebody has a disturbance nervous Tibula, ocular reflex what we might do, we might have them do something called gaze stabilization, so they'll holder. There is on target, and then they'll move their head and different different ways to. Allow the the muscle to to maintain that vestigial reflex, and some people can't do it so like for instance if I took my finger and I moved it back and forth in front of you. That's a smooth pursuit right, and so there's two main types of movements. There's a smooth pursuit, and there's a Cicada a CICADAS, a fast eye movement, so that fast movement should be accurate to target, and you're constantly either pursuing or CICADA targets in your environment. And witnessed gets off then your eyes are locking into target and they don't hold their, and then it slips off. That feeds back into the spinal muscles. So, you can see that there's GonNa be a lot of disturbances and you're you're you're fine motor skills when these things are off so by. Basically doing very specific exercises. Get Your eyes to move appropriately in these different movement patterns. It's hugely beneficial to the brain. Then, you also think about all of the energy that the brain would be expanding trying to compensate for these deficiencies as well so just cleaning this stuff up actually allows the brain function level something somebody who was talking to me about I forget I think. I was at a clinic and they were saying that a lot of people who get. Brain, fog fatigue, etc, kind of like mid to late afternoon sometimes earlier in many cases, they'll find that they have like some eye, tracking issues or Even like from from chiropractic standpoint like you know alignment of some of the sutures in the school and things that are actually causing a great deal of stress on the nervous system, just beginning with the is with that vestibular nerve. Yeah, so so you're almost like exhausting yourself as your is work overtime well, you know it's interesting you. You point out about the sutures in the skull. Because that's that's my my deal with functional Craner released, so it's technique that I developed. You know probably fifteen years ago and I teach other doctors, and basically it's a fusion of this functional neurology with this very specific type of cranial work. That I think we're going to be doing with your family tomorrow. Yeah, well. You told my boys at dinner last night where you wanted to have him. Do was balance with this thing called a slack though that you that you balance on like a slack, line trainer, and then you. You wanted them to come off that you were going to do the adjustment. What he called a Endo Nasal. It's an donate specific endo nasal balloon manipulation. Yeah, yeah, so I dared them I. Think they're both game for so so tomorrow. Maybe we'll instagram for people in and put it up if you guys want to see it. If I wind up shooting a video, put it in. The show notes Ben Greenville. TENNIS DOT COM. Slash. Dr. So, so you? You obviously are an expert in this functional neurology and I. Know That's part of your practice I. Know You do stem cell therapy? Do X. Oems you peptide? You do a lot of the things that I've actually talked about on the show before and I I would love to use the time that we have to get into some of the stuff that we haven't. Haven't had a chance to explore that much. In terms of some of these more unique delivery mechanisms, and some of the stuff that you specialize in so I will let let us go straight back to the positives because I know pe-. People are people are on the edge of their seats. Unintended wanted to know about these positively, so let's get to the bottom, okay? So why suppositories all right so when I was sick? I started to utilize high glutathione suppositories, and it was just a game changer for me that I realized. Wow, this is really a very powerful medicine and. What I liked about it was that the when you when when I post with a suppository, I would have peak plasma meaning that. The the substance is in your bloodstream for six to seven hours, whereas if I do an IV peak plasmas like for an hour, right at spikes in your blood, and then it's out of your system, so your cells are sitting there trying to absorb as much nutrient as they can in that short period of time. So, I, think there's an advantage of. In that time and giving the sells more of an opportunity to absorb those nutrients plus. If we're talking about. Gluten found in particular. It's one of the sleep promoting substances along with your a dean. And, so it's necessary, so you can actually. Writing and people don't talk about European allies. That's something that Glutathione is causing to be released or Cohen minutes. It's another. It's another substance. Okay, but those are the two sleep promoting substances or get you to dive deep right right away so so. It really helps with with sleep. You get in a row. Yeah well, that's why it's in San Man. I was wondering since being your high dose Melatonin suppository that you have right. Okay, so the glue found is not just in there, because it's going to help with with its antioxidant effects while you're asleep or help the body to repair, it's in there because it will actually enhance sleep biology well all the above, so you know. We really worked hard on the sand man to try to put everything that we could to. Give you true sleep. You know what about your? In no no we haven't but we've experiment with. It but Not yet and. So so back to the suppositories. You're getting a slow release. The the intra what the correct term into rectal absorption! It's rectal orifices. Erectile Exorbitant Common Delivery Mechanism for for a lot of medications. Really it is if you're not doing like Interim Association for example, but what you're saying is that this peak occurs more gradually over a longer period of time, so you get a slow or bleed of whatever it is that you're putting into your body into your system. That's one advantage, but there's more. Another advantage is that year bypassing the gastric juices and the enzymes with digestion that can actually harm a lot of these nutrients, and then there's something called I pass through the liver, and basically the liver really breaks everything down. It needs to be put back together on the other side and so. so when you do an IV obviously. There's a lot of people go and get Ivy's because it's just. So much more advantage because you're. You're bypassing all these digestive enzymes and the first pass all all the more so by the way, if you, if you have leaky, got or compromise, gut it. I think it becomes an even bigger issue. With being able to adequately absorb what you need from food, vitamins, or supplements or anything taken orally so you also have an advantage on that side, too, and so with all of that intact. It's almost like. An Ivy to go, so you can put in a suppository end, and it's like you're hooked up to an IV for the next seven hours and other needles in. Your House or like that, and it's really no big deal I mean sometimes people make a big deal at all. I'M NOT GONNA. Do suppository whatever and it's like you know. Get over it like it takes like two seconds to put it in. It's very easy. And and it's there, and usually you know basically it turns into an oil once it's once. It's inserts these suppositories when I get them from you. You kind of UNWRAP them. They're they're They're semi solid I've if you don't keep them in the refrigerator, they contend. Get almost like too soft to insert, so keep them in the refrigerator and correct me if I'm wrong on that. That's the best way to do it in the refrigerator and then I want to get back into. What kind of suppositories from Glutathione that you'd wreck or Melatonin that you'd recommend? But when you when you administer these like I'm. I haven't inversion table and can hang upside down sometimes if I'm just in bed, and I'm laying on my side, I'll just put it in there and continue my side for a little while, but what's what's the best way to actually put a suppository in for? People haven't done it before. Well, we we've put a Some science into these supposedly, so they there sometimes you have to actually put like an oil on them to get them lubricated. This this is just lubricated naturally, so You know you don't even really need to put your finger in in the rectum. Usually you know once the suppositories. It's like kind of A. Way. SHAPE. Yeah it's an anti gravity technology greasy though too so. Much. So so you you slip it in, and then do you need to do need to go upside down like? Do you need to invert just? Lay Now. Yeah or you don't yeah, I mean you could sit down for a little while or. I guess it's different for everybody you know depending on the tone of their muscles down and whatnot. If you have decent tone, it just pulls up a couple of inches, and you don't even know it's there yeah yeah. And then what one other question I was going to ask you. Because then equitably, some of these logistical issues will rise. People. Ask this because I'm your suppositories and we can talk about these kind of daytime wakefulness like stuff that you wouldn't necessarily have in during the night. To put one of those in the morning. and. Let's say I need to have a bowel movement in the afternoon. How long does it need to stay in there to everything that you need out of it? Because I've wondered before when I've you know digging a dump a few hours after doing, it's a positive, obviously the positive where it comes out. How how long should it actually stay in there? Well, it's going to continue to release for five to seven hours. So if you do have a bowel movement. You're going to lose some, but it's still worth doing I mean if you're gonNA. Do something like say like the neuro. Dial right the high dose CD. do that in the in the daytime. Usually no problem, but if you have, there's no way I could do a high dose. suppository in the daytime I get super drowsy. DVD, but you've got another. One is called loose atoll. Loose atoll, yeah, and what's in that one? Losada's a lot of polyphenols in one of the most important one is the Fezzan. So, it's really good for the brain, inflammation and and Lyric right, so you could take it. We have some fasting protocols we're. We're working on where we used that product. Really kick in that soon to clear the sincerity. I I actually wrote about physician. But how do you pronounce it facade and hesitant I pronounce it. But I've bastardize almost everything, so read so much the the the anti-ageing properties of it are are pretty compelling credible. Charissa ten is one that a lot of people talk about, but fisons say like you do kind of flies under the radar, but yet it's a very very helpful molecules, so some of your suppositories are daytime in which case ideally, someone should wait to put them in until they've had say a morning bowel movement, and then put it in and try to if you can have another ballot move for like five to seven hours. If you want to get everything you want out of it, right. Ideal okay got it so so you've got the kind of like the plant based antioxidant. Cellular Senescence one that you do during the daytime and that one's called again. WHO's tall tall Sandman is the Melatonin. Glutathione. Yeah, that's Max clue glued Amax and then wh- what else what other suppositories other. Well. We've got the. Stem tour. Which is the? It's an an tour activator, so it's good for people that you know for working out like everybody's all focused on inhibiting tour, but. Actually a leaderless and skinny their whole lives. Yeah! I mean it's all about balancing it. You know it's like you want to activate it. You want to inhibit you know so. It's something that you can pre or post workout and get a little bit extra repair. Through the tour pathway? Hey, I want to interrupt today's show to tell you how you can get easy. high-quality humanely raised me. That can trust from butcher box. 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I want to get back to a few other more subtle nuances of the ingredients first of all most of the suppositories and I'm looking at the label. You also have bacteria in them. it. Tell me about the bacterial parks I'm trying to figure out. Can you actually reseed I mean? Obviously, we know about fecal. biota transplants, and and the ability to be able to populate the rectum, the the bio of of the colon, but are you kinda going after the same thing with these bacteria, or is there a different reason that they'd be in there? That's where you want your bacteria. You don't want it in the small intestine, you want it in the large intestine the so we were aiming towards improving the microbiome, but we're also looking at specific strains that would assist in the absorption of various ingredients. Okay, that's what I was wondering. Yeah, so so we kind of worked on those, and so we have a couple of different strain combinations that were utilizing one. That's more for like glue to find and antioxidants and another one. That's more on the CD hemp absorption. What would be an example probiotic? That you'd use well. We disclosed that those are proprietary. Okay, yeah, that's fine. That's fine. You can just hold it. Close to your chest nobis. Chat. Now melatonin Melatonin is one that I want to hone in on a little bit because I find that particularly fascinating. Yeah, we are recording this podcast during lockdown, which you are actually breaking government orders by not sheltering in place down in Florida. House just you know those are very risky plane ride. You went on to come up. And you may dyson. It was interesting. You know. It was almost apocalyptic flying out here. Yeah, well. I like the green the Greenfield House. Seddon all humbleness. I think if someone were to get sick, I've gotten more here at the house from Anti Malarial to care it into ozone. NEBULIZER which we'll talk about later either barrack to where you could probably receive better treatment than you get a hospital hands down here the hospital. Widow get from from the youtube. The feds are making their rounds right now, so we've got to be very careful but anyways Melatonin is being talked about right now. As as a possible, been pretty potent anti viral. There are a lot of other things going with militants talks a little bit about what people might not know about Melatonin in particular and just to to couch. This proper terms for people like one of your suppositories is like a hundred milligrams of Melatonin two hundred milligrams down I so so get into Melatonin, and also the safety and efficacy of using high dose. Dose like that because I. Get people are like shutdown melatonin production. Throw off my circadian Biology so go ahead and riff on Melatonin for awhile for me all right so great questions, gray questions, and so one interesting study. They did on oral absorption of Melatonin. They found that there's only three percent absorption, so it's not absorbed very well, but Melatonin is the. Primary Antioxidant. It's like at the top of the chain and. One of the one of the things that it does is it protects your? Might Kondracke under stress? You know what's really interesting. Is They did a study? Early on in the early days of Melatonin, they were looking at. Different aspects with animal models, and they weren't really seeing a big change with these with these animals when they were in a basically stress, free environment. You know they they weren't seeing any difference with their immune system or anything like that, but what they did is they changed the study around? And they took the mice, and they put them in tubes, little holes in them for like a couple hours a day, which is like a? stressor because they're in a confined area and so this increased cortisol in different stress hormones on the animals, and so what they did then is, they looked at the animals on Melatonin versus off Melatonin, and that's where they really started to get excited like there's something to Melatonin that really helps to protect the system when it's under stress and when you look at that study, you know it's like I. Look around right now. I see what are people are confined. To their house, it's almost like that. Studying are hardening or dark, little Roden tubes. Yeah, so it's like we need to put Melatonin the water supply. But well. Let's let's dive into it a little bit so. There's there's. Restorative aspects of melatonin protective aspects. It helps with sleep. A lot of people know that. There's a there's there's something called the gladdock system and I think you've talked about this podcast range draining system. It's like pumping action in so people start to develop problems in their brain. They start to accumulate these different proteins like amyloid Beta. Protein tangles, and so forth, and so The these are immune. Complex is actually end so. They found that it's not so much. The problem that these proteins are collecting as much as it's a problem with them being cleansed out of the brain, and so if you look at. As you get older, the Melatonin just declines rapidly as you get older and so. This activator for deep sleep starts to diminish and so deep sleep is the primary activator to glimpse attic system. So. So, supplementing with Melatonin makes a lot of sense for that just for preventing degenerative neurologic conditions, but another really interesting aspect of Melatonin is it inhibits cancer growth, so they've done a lot of studies, you know if you go on start researching pubmed and so forth you'll see a lot of different cancers have been shown to be inhibited with Melatonin so a lot of natural medicine. Docs will use it in their practice for that. And then there's the the viral protection. You know which I think. We should dive into a little bit. which just blew my mind when I started to read about it? Yeah, what do you see with with? Viruses known well showing you that picture before right? You show me. Picture so they were looking Ebola and Ebola just has a devastating effect on the endothelial lining of blood vessels. And, so they did an with animal models with and without Melatonin, and you see this picture, and you can just see the blood vessels are just completely destroyed. You know with the animals that didn't get the Melatonin another really interesting station. Email me that picture by the way I'll put it in. The show notes. Yeah, yeah, every everybody's gotTA. Look at this picture because it's like you just look at it and you're like. Wow, that is really doing so night and day difference in terms of the protective effect of the Melatonin. Now now of course back to one of the questions that I was asking though, is this like say testosterone replacement for males where once you star is very difficult to come off. Shut Down Your indulgence. Protect production right. This is something. A lot of people been asking me about after hearing I started using your Melatonin suppositories as well. You screw your circadian biology share own ability to produce Melatonin well. This is the concern with any hormone. Are you GonNa? Shut down your endogenous production. You know that's what happens with testosterone. You start supplements testosterone. Your Body Says Oh, I've got plenty of that I. don't need any more right with Melatonin. It doesn't work that way. There is no negative feedback loop. You can take as much as you and there's no toxic level of it either so they they've done studies with animal authors on could find a guinea pig and kill him without, too. Well well, maybe two million, but they they went all the way up to one hundred and fifty thousand milligrams, which would be well I forget the exact equivalent, but it was the equivalent to one hundred and fifty thousand milligrams on one hundred and fifty pound person, and they stop the study because there's just no toxic level of the right. It's like the elephant that they tried to find the lethal dose of LSD with the elephant wound up dying from the tranquilizers. They had to give it so that it didn't just go berserk from all the St before actually croaked from the tranquilizer, so so yeah, not not the Melatonin is. Is that somewhere LSD but the? Very interesting in terms of the amount y. Much in it like. Couldn't you do like ten milligrams positively? You. Could you could you could do any? Amount of Melatonin, but what we're doing is super physiological dosing. So this is not like what your? You know your your primary care Docs giving you. You know five ten twenty milligrams. Melatonin to help with sleep. What we're talking about is moving the needle on various aspects of. Health, that can be related to high dose of Melatonin. What about. Relevant to some of the things that are in the news right now, something DIFFERENT THAN A, Bola from from a viral standpoint or anything similar to like a corona, virus or right so great question so. There was a recent article just this year that came out and these scientists are saying melatonin could. Be a very helpful. Substance for. Kron virus, and so they've looked at the. The the process of Melatonin what it does, and so the challenge with with this virus in particular is that it creates a cytokine storm right and that site a kind storm leads to something called are acute respiratory distress syndrome, so the lungs basically shut down. So what's involved with that? Something called an inflammatory. And that and Flam Zome is what leads to that whole cascade of sign storm, and so melatonin actually acts to calm. Down Okay. So in terms of blocking the inflammatory or blocking the of King Storm, this begs the question not to put you on the spot, but. There's also this concept that if you're using something like that regularly a very potent antioxidant that you might be just blunting your medic response in general medic response to exercise medic responses, stressors like kind of blending the body's own indigenous antioxidant production. Could you directly make yourself weaker, but doing something like that or well? They haven't done studies to really determine that, but I can tell you the lead authority of Melatonin, Russell Writer MD PhD and this guy. You know he's been studying Melatonin for. You know his whole life. Really. He takes one hundred milligrams every night. you know so. He's the most researched individual on Melatonin and so every night while yeah I'm GonNa have to upgrade my my Melatonin stocks. I use it. During Times of stress, I found very helpful. I use it when I'm traveling. Especially for long haul flights, it just completely reboots everything. I've actually used it on on a flight like a ten hour flight. With along with your high dose. which is how many milligrams in Idaho so you think you're taking the three hundred? Which is I've said this before on podcast. If you look at most of the studies, Zebdine sleep enhancement, it's at least one hundred mix plus and of course you might be able to say less rectal absorption because. You're getting a lot more in there, but meant that one two Combo Melatonin high-dose Melatonin and high-dose CBD via suppository Game Changer for sleep architecture, especially when travelling well, you know and and I found that to be true because I travel a lot from Florida to Hawaii you know, and it's a pretty brutal flight, and with time change, and so forth, and so I kind of started to hack this with the products myself and I. Even you know came up with what I call, the travel hacker kit, right and so. The the problem with when you're flying is that there's a lot of. Air Quality. Mold! It's probably going to get better now because I think they've up their standard. Since this whole krona virus epidemic, but you've got so. There's a lot of stressors that happen in the plane, and so taking a high dose of CBD made sense to me because it's it's neuro protective. You know so. It's almost like you've kind of a force field while you're traveling. And then of course, the Sandman to reset your Circadian Rhythm, and then we're also utilizing something called glued a stat, which is enables anti microbial nasal. The nasal sprays here in a little bit because I find those fascinating I I've actually been using glued stats, which also has sixteen and silver in it correct. Yeah, for for for just general antiviral preparedness, but before we move on, there was one other competent to ask you about. Because, there's a lot of chatter right now about it's absorbed. And bioavailability and that's D- Some People A. People using ORAL ARE OBVIOUSLY PEOPLE ARE GETTING AD vs. UNITED IN D. Patch yesterday, and I think that the Trans Dermal absorption and they intravenous absorption is amazing, compared to to most of the oral delivery mechanisms out there, but I want ask you. What about rectal like like could? You could theoretically use any directly like you're doing with. Melatonin et Cetera well. We have a neuro and eighty line. It's a nasal spray and it's also suppository, and so you know I got involved with a D early on before. Anybody really knew about it. You know it was the NASD conference in San Diego about five years ago or so. You know so. We started using it clinically and so we were charging up towards fifteen hundred dollars in on. People would sit at the clinic and run this issue. You have to run it slowly. Otherwise you get these effects, and by the way I did the fast push because I heard thought Gaza I'm like. I gotTa do this ten minutes. Terrible God, yeah! Just listening in it's a, it's a five hundred milligram ad push. Ivy in about thirty milliliters of solution and this type of thing you normally set for like two three hours, so we drift into your system Grit Grit. Your teeth breathe politic garbage can if you need to take puke? and. It is intense by I haven't been able to talk anybody into actually doing that. So it's kind of one of those what doesn't kill you. Make you stronger things I. I feel literally like that or or cold ice bath or the battle set on the bike. Any of these things that are somewhat difficult to do. You just don't do them because you're masochist. Yeah, I think there's something to be said for the psychological and mental strength built through occasion just like doing the hard thing. Yeah, including and I think I. Do you know Dr Craig Conn ever? Heard of them. Okay, so so he really feels that. The slightly unpleasant response to any IV is something that actually is beneficial for the nervous system and one of the reasons, people feel so good afterwards than there are other doctors who want to be a little bit kinder, and they'll code minister. Methyl donors with their entity detained or trimethyl, glycemic or S Edina Selma. Like Dr Matt Cook Does Right, and and I've done that before, and you literally barely feel the right. Yeah, and apparently still get some of the benefits, but. For some reason I kind of liked to feel it like I liked that sensation of knowing something's going I. Don't know if I buy into that I haven't seen any any research I think. Maybe that's just his intuition. It could be I think it is pure intuition. But you know we. We do the TRIMETHYL glysophate in the in the suppository you. Actually did that was not a leading question I? Do Not know you didn't entity suppository. Well I haven't shared it with you. I'm trying to I'm trying to just trickle it to. So many things you make, and there's obviously a lot more that I wanna get into, and we kind of already hinted at this idea of a nasal administration and these nasal sprays like last night Let's let's start with this one like you and I did a meditation breath work session. And I have done Combo in the past and in a Combo ceremony. The you know the the frog poison where you burn the skin and have a little bit apply to the to the burnt hole in the skin. To, really clear the head prior to that or a lot of other plant medicines is like I. Wa- It'd be another example. There's a South American. It's an herb or plant or tobacco variant, or what is called hoppy. r.i.p right. Either one day or rapid. And incredible head clearing effects, and normally it'd be like A. Powder that Shaman would kind of breathe up into your nose and Burns up deepen the skull and sticks with you with that. Burn for good ten fifteen seconds all of a sudden. Your head's clear Isabelle. And you kind of figured out how to a modern newfangled version of that. Yeah, well, you know first of all Combo Frog. Probably a lot of people listening to this have no idea what that is. I heard about that. You know a few years ago and actually we were utilizing that with some some of our infection cases. You know there's it's I forget how many times stronger than morphine it is. It's got you just feel good after you do a Combo session. Don't feel good while you're on. It and one get sick. It's a it's a hormone, oxen, very very powerful, hormetic stressor and a lot of times you grow up in a ball for fifteen twenty minutes after you do it just like fall asleep right so they call a combo nap right and and you want to purge to common for you. Don't really start throwing perjury do. A few. Amount that you think need to get the effect you. You purged usually. There's a five gallon by actually figured out how to microdosing it. You know so I'm able to get people just to the point where you know they don't even purge. You know you get all the beneficial effects if you if you do it in a lighter dose as well same thing burning the whole Niskanen. Yeah, that's that's the only way I because I think if you. If you ingest, it could kill you so probably. A COMBO suppository no! I've thought about it I've thought about it, but I think that you know I. Don't want to be the first to explore something. To hold the suppository for me. Number one is safety like I. Don't WanNa take any chances with myself and my patience, so yeah, yeah, that's reasonable, so this hoppy. What's called Zen Spray? Yeah, so so I have a a Collie. He's an MD and he's. He's living with a tribe in the Amazon and and he's real excited. Because all these different Amazonian tribes have their own blend of herbs, and they use it in ceremony, and so so he was excited about this particular bland, and he sent me some, and so you know I was using it, and it's a very strong effect when you inhale it in the powder. Very intense, but again like you said you feel good afterwards. There's there was something to it. I really had to take a dive into it and what I figured out is that it's an automatic activation, so it's actually you're actually strengthen your vegas nerve awhile. Strengthening Vega tone, and so that's why you feel so relaxed and clear because you're more calming down the sympathetic nervous system and activating the pair something exactly yeah. DR Congo again to to bring him up and he's been a former podcast guest he he was a guy who, in the past had sent me some nasal sprays and I had used for example his compounded ketamine combined with Oxytocin, which both my wife and I find it be fabulous for sex, and then you compounded this happy with Oxytocin, which is kind of like a feel-good trust, hormone tactile sensation feel amazing, and actually use some of that before sex, and it was a d, so the ketamine kind of this hits you, but it's very relaxing whereas this stuff was just. amped me up, but then made the sex feel amazing to with a with a super clear head, so I I don't know if you've ever. If you've ever compounded use it for something like that, but this this hoppy oxytocin blend. Never, use anything like that before it's amazing. Yeah, yeah, it's. It's really it's really interesting. And it's also really good for like a meditation as well like if you take it so the the two ways, and I'm finding it popular to the used as as an entrance into meditation. And also. During breath work you know like newsom Wim Hof breasts and we did that with with some breathing exercises and your sauna. We're doing some very very rigorous breath work, and then right before the breath. Hold We. We use the spray. You're just getting this. Just hyperactive ation inveigled ner. Yeah, I felt as though the clearness in the head allowed for almost like an amplification of natural emt released that you get that former breath work, so I think pairing that, and I even before our session last night where we used it for the we did about twenty five minute breath work session. I had used it probably get eight to ten times prior for breath work, and it's amazing for breath worker meditation just because your head goes clear as a bell. Will I think I stumbled across? One morning I was on my couch and I was doing whim off and I just I had the zen there and I'm like. Let me try to blend these two together and I was so excited about it. I think I texted you right. I did a group tax because it was a few of us that we're. Beta testing a few months ago and It's. It's really it's really nice. This MD lives in the Amazon by the way I think you left out one part. He's like, isn't he? Like the only white man or something like that, who who's actually able to access these these zones. Yeah, because we. We have a mutual friend yet to be unnamed. He's actually my my. He's like my personal facilitator. Slash Shaman Yeah Amazing Guy I'm hoping someday I can get him on the podcast. And he's. He filled me in on that. That guy that lives in the Amazon right access to these medicines that. None of us would be able to get right, so it was very very special. Special! We're very fortunate to have it. We don't have so much that. It's scalable to a huge degree, but you know it's in a limited. Quantity? Can. You use in nasal spray besides hoppy and oxytocin. Well, you know an ad. We already talked about that, Glutathione. The the we also have a a peptide neuro Max, which has seem accent it, so it's like brain enhancing. and then the anti-microbials i. think is really Is Really helpful for a lot of different upper respiratory. In Matt Cook and I actually recently talked about this on a podcast about the issue with biofilm in the nasal passages. Brought that up, so a lot of people don't ever address that and you've got like this fly. Sticky material called. That the bacterial producing, so whatever you're breathing in the air is just getting stuck into your sinuses, so everybody really needs to consider some sort of a sinus hygiene right, and so a sinus hygiene could be a Netti pot where you're just using sailing, you could use a little silver. Some people I dine in their in their Netti Pot. We have a product called glued a stat which has also fide sage oregano cloverleaf. Bay Leaf and That's got peanuts. Stuff I've been nebulizer. So that's a we have formula docs like to nebulizers it a lot of the people that utilize our our line, our physicians you know, and then they give to their patients, so using nebulizers is a way. For these doctors are are utilizing the latest stat to actually get deep into the sinuses and also into the lungs. And I WANNA talk about nebulizer, but kind of like suppositories be because a lot of people know how to swallow capsule, but might not have known I'd use suppository until we explained it same thing with nasal spray. How how do you do it? Do. Do you need to cover one nostril? Breathe in. How long do you need to like? snorted Info like what what's the proper way to get the most out of a nasal spray if you're gonNA, use one well if you can time it where you breathe at the same time that you're squirting. that. That's helpful, and so you know you place the nasal spray nozzle at the at the opening of the nasal passage, and then you cover the other nostril, and then you sprayed, and you don't WanNa. Breathe to too too hard in because it's just going to go straight through the sinuses, so if you want it to Kinda. Coat your sinus cavity GONNA WANNA! Probably do like an inhale like medium. And then. And, then you don't let it set there, you know, don't like, sniff really hard, you know. Let it kind of sit on the on and coat the sinuses. You ever think about which Nostril Hebrew that into because in in ironic medicine yeah. The right nostril. You're activating more It would be. Paris and pathetic. Breathing in for the left Nassir would be more sympathetic. Cou Cou, so could you theoretically say okay well? This is like an upper that I'm going to be a nasal spray, therefore for the left Nostril, most appropriate well, Ben now you're starting to get into the functional neurology stuff. We we'll even put like peppermint oil on just one side of the nostril. Bounce the brain when there's a deficiency on one side. Yeah, I actually have for those who want to take a deeper dive into the beauty of the nostrils, the fact that they are literally erectile tissue, and which nostril debris then to activate different systems like sympathetic repairs sympathetic. Go listen to my podcast with James. Nest store the author of the book breathe because we. We actually kicked out on it for about fifteen minutes about the nostril, and how how to kind of tweak which nostril you breathe through? If you're doing alternate, also breathing breathing's really interesting. That's fascinating. I haven't listened to that one yet. It's not out yet. Next week. It'll be out though before. This one comes out okay, so so the nasal spray and then the last question is how how? Deeply intensely, and for how long do you need to breathe in after you administer a spray? Well once it's in there, you want to just let it sit. You know and so if you feel like you need to. SNIFFLE try to gentle gently because I just really snort hard I. Know You. Don't need to be doing that. No, okay, no, 'cause. You're just getting it straight through down into the throat. That's why I'm tasting in the back of my throat. I just just breathe it in that I have to really help it after that yeah. Okay! Do you need to be tilting the head forward, anything like that. For versus set-back yeah. That's that's the Pasha when you're when you're holding it with your hands. You know it's. It's not necessary to extend your head, but just a normal normal position to the had haven't really seen a big difference with with head position as far as You know nasal spray. Okay? Now nebulizer we. We've talked about suppositories. We've talked about nasal sprays, and then there is nebulizers for people who never heard of that aren't familiar with the term. What is doing okay, so nebulizers are some it's a way for. US to get medicine into patients, and so on what the nebulizer does is it puts a liquid into tiny fine mist, and then you can breathe that in and so it's going to affect. Absorption through the nasal passage, but you're also going to get some absorption for the lungs. And you know there's actually quite a bit absorption into the bloodstream through the lungs. When you breath the the nebulizers ing particle particularly end, so you're not just doing this for the respond to retract sexy getting the bullets drink. Yes, okay, so so the nebulizer I think. The first time I used was actually at Dr Matt Cooks. He had me nebulizer include a thion. Again for some of the reasons. We discussed biofilm nasal passages. In terms of the way that it. Works, she get like a little mask. And this would. You can buy an abuser on Amazon for example right and you in this is different than like a nebulizer for essential oils. You WanNa get your some essential oil and everybody's. You want one with a mask that you love your face. And, then you would put your nebulizer fluid into a little chamber that a tube connected to between the mask, and the Chamber and then you turn on the nebulizer basically creates a fine particulate right that you would then breathe, and you breathe you breathe in through your mouth or do breathe through your nose. Well it depends right. So for those listening, you know the way I see it is if you want to affect the upper respiratory track, or you're looking for something more neurological like for brain. You're. GonNa WanNa, nebulizers. Or nasal spray if it's more like a full body, suppositories work a little bit better. I think that you're gonNA. Get more. Content into the bloodstream through the suppositories. But if anybody's dealing with like you know. If if they feel like they're coming out with the flu or they have like an upper respiratory infection. So that's kind of how we how we started to formulate the greatest was. I got really sick. And I was at the time I was crewing for Tony Robbins. and. This flu was like a two week brutal. Do high-fives with yeah. Was Medical so I was the guy that when people would start. Flipping out and going into convulsions, 'cause they're doing some of the activities Tony I would have to go and do CPR. I five. And then high file. Yeah so. But but you know it was a responsibility and I felt like I really to step up to the plate and go even all starting to get sick, so I started to formulate these different antimicrobials into. Started nebulizer and literally I. Was Nebulizer at every I think twenty minutes, and the next day I woke up, and I had zero symptoms like it just wiped it out, and so I knew I was onto something after that, and so since then I've been introducing this not to my practice, but a lot of other doctors practices because you know when you start to get sick, this is where it starts starts in the sinuses. It starts in the seeds there. And then it gets into the bloodstream from that point down the throat, and then into the lungs right so if you can stop it right there with antimicrobial right where? Because if you take something. You take an antibiotic early. It's going to throw the whole body. And so. A lot of times. These bacteria viruses are mold. They're they're kind of stuck in that biofilm right now in sinus cavity, or in the in the nasal cavity as well so you could utilize this if you like. You've been exposed to airborne pathogens. If you've been in a heavily polluted area, if you're insert about viral exposure, and from what I understand, the lungs don't actually have much of their own built in antioxidant systems. You're essentially supplying the respiratory tract with antioxidants that normally would not be able to produce itself right. Now, what aside from something like Glutathione? Ns? Do. You utilize nebulizer, or is that kind of your know that and silver I? Suppose is the other one you mentioned. Yeah, so you know. The two primary things that docs are using to navy is what their patients or the the glue to Genesis. And and that's really high glutathione content liquid. And then there's the glue to stat which is more anti microbial I mean. Those are the two primary. Routes that we're going with with the nebulizer. And are expensive, other I don't know. What do you fifty bucks? Yeah Yeah Yeah and not putting on spot, but if somebody wanted to buy a bottle of the gloomiest out like the stuff, I've got my on my desk right now. How much like that cost? I think it's about one twenty one nineteen. Yeah, and that's been used for like a month and a half way through the bottle. Feel like it's got pretty good life. Should I have in the refrigerator? By the way? Yes, the genesis, you should not stat the new stats pretty stable outside. Whatever's in my office I think it's the good style. Yeah, yeah, you're good. Okay so this is obviously stuff that goes way beyond cancellation technology, and that the pills that people used popping and I think you know compared to intravenous administration, which is highly efficacious, but again not gonNA mess around needles, or or have a practitioner come to their house to oversee that I think is very convenient something. I was thinking about that when I was in your hyperbaric oxygen. Oxygen Chamber actually did a a loose atoll. Before I went in there and you know you can't sit there and run ivy in a hyperbaric but you think about the advantage of having those nutrients flowing through your blood while you're in hyper-baric to push that into the cells. I'll tell you what you need to do. Then is you need to figure out some kind of like? Or CITRA, lean or nitric oxide precursor delivery for hyperbaric use, because that's the issues is there is some Vasil construction that occurs at pressure. If you can Vasil dilate in conjunction with that pressurized oxygen that would be a cool one for hyperbaric kind of suppository that that's basically like like talk side precursor. Have you heard of the IV laser that they're doing intravenous laser. So we call it Luma down and so we have similar like ultraviolet blood irradiation. It's so it's a machine and we're able to actually direct laser into a vein. and. He's infrared ultraviolet red, green blue. You know what you're talking about I've done that. Don at a guy who's bound podcast before actually podcasts at while. We're doing Avi Hershkovich Don in San Francisco Right. I think I heard that. Yeah, yeah, so so we've been at that for a while. And so you know the the the doctor that pioneered this was is really into providing. Photo active nutrients you know like Curcumin is a big one right so blue light in particular really activates that so once it's in your bloodstream. You can activate it with the light photo bio modulation. Among working with this with his doctrine Germany, he's actually going to be in my viral summit as well Dr Webber. This genius and And so working on some suppositories, because a lot of these things you don't, you don't find an Ivy. We actually have or Curcumin IV by the way, and it's amazing, but very expensive. Yeah, so if you can get suppository for like ten bucks. What about some of these things that would up regulate side of chrome oxidise in motto Qendra in response to Photons of light. Could you also use something like that? Prior to the Luma Med I'm talking about like Chlorophyll from Clara or Melanin from Chattanooga or methylene blue. Could you take that Orly? Aluminum in well I think the will on the methylene blue. We're using the methylene blue as well. You know we. We just started a protocol, or we're giving people methylene blue, and then we're using A. TRT Machine I think I turned you onto the guy that I haven't use. It was TRT's Stan Foregin. Generation Technology so it's it's an acoustic device and they're actually doing some studies on Alzheimer's in Europe where it's breaking up that amyloid plaque. I actually did wind up trying that. It was over at the Office of Dr Phil. Here in Spokane, they had a TRT. Mess Right? My problem is since I've quit racing spartan and doing triathlons I haven't really had much with injuries. Yeah, so you know people asked me what hurts and there's not much to work on. It's hurting. Yeah, knock on wood, but. That's not supposed to be amazing. kind of like pulse electromagnetic field therapy, but what's nice about is that gets deep into the body, and so you can do deep hip and spine and you know because there's different acoustic wave devices I'm sure. A lot of people heard about the gain wave gains wave, but this is this is a different technology, so it's literally the head of the of the devices. It fills with water and you're using ultrasound GEL. And so you know we're using this for everything from e, d, to prostate conditions, I mean some of the stuff we're doing for. Prostate is unbelievable or ozone injections. We're using this TRT machine. game changer for a lot of elderly. That's all at your practice in Sarasota. You're doing that stuff, okay? The the other thing. I wanted to ask you about this water last night and I. Don't know if you're able to disclose anything about, but you. It was holy water and you can get my wife. She thought we were we were pranking. Are Because you gotTA NASAL SPRAY? Had some that I? Actually drank or early in the sauna can say anything about what this mysterious well, I. I can't divulge this yet I'm going to, though I mean we're going to be. We're going to be bringing this to the United States. It's it's big. And China and they're US utilizing this for. Chinese seem to have much luckily. Hard Go, but it's approved there for cancer and it's approved. They're they're using it for for viral infections as well successfully but when I was sick with lime disease. This is probably going back fifteen years ago I had a doctor. Come by my office with this home. It's a homeopathic. And he did some injections, so it comes in an injectable injected around some of the joints that were sore, and it was just miraculous like the pain went away, but this guy couldn't find it again and so. Dr, Alec Smithers, he's a medical doctor that works works with me in in Sarasota Florida. He found this company and so we. We've reconnected with them and. So in talking to the doctor that formulated does he was basically buying art in in In the Middle East, and so he found he found this this pamphlet and there was like in some in scripted language. He had it translated, and it was some sort of a a healing remedy. And, so he started playing around with us, and that's where he developed this particular product. And then? A few years later I. Guess, there's there's there's this true holy water. It's like it's called. Water and it's got certain properties that they think that there was some sort of a fountain of youth that was in Jerusalem somewhere. And, so there's there's the realize we've already lost like half our listeners. Keep going. I know, this sounds crazy. Well. So I'm not a big believer I mean I. We use homeopathy, but to me. He's always been subtle right. This product is not subtle. This product gets some amazing results like for instance even for me, personally like I've had bone marrow I've had X. zones in my hip, and I still had some stuff going on, and so I had this product injected into my hip, and it's literally done the best that anything else has done. Dan POMPA was at my clinic. Clinic a couple of weeks ago right and he's had X. zones and stem cells on his neck, and he got, he got a lot of results, but I talked to him few days ago, and he said because we use this this holy water injected into his neck combine with axioms and you know he's reporting to us that it's it's the best is next ever fell while we and it comes in a drinkable. You can nebulizers the stuff. It's a nasal spray. Lot of applications to, but we could probably do a whole podcast on it while so once you kind of have a chance to develop it and I assume nonproduction US kind of playing with the right now. No comment. Okay all right well I'll try, and the show notes updated at had been GREENVILLE FITNESS DOT com. Slash Dr John. If you WANNA, stay up to date on holy water, and that's also where you can. You can leave questions about any this stuff we talked about. Anything excited about right. Now, Yeah, so we started to. Play around with O's needed sailing actually so with the Russians kinda started pioneer this procedure where there's a it's like a glass. Tube right and you put sterile water in there and you bubble ozone through the water, and then you run it intravenously. And you know we've been using ten pass for probably WANNA say almost five years, so we got into PASOS ten of which I've. I've done some pretty thorough podcasts on before. Right so anybody listening to this. You know there's different ways you can utilize ozone, and there's all these different benefits ozone. Has You know we? We don't need to get into all that? But it has a lot of benefit and so. Dosage wise and safety. Wise, there's there's different ways that you could administer ozone ten pass. Seems to be one of the highest levels where you take. About two hundred CC's of blood out of the body, and then under pressure you mix it with ozone, and then it's allowed to go back into the body, and we've just seen remarkable improvements with lime disease, and some autoimmune, and so forth with that, but we started to play around with this with this other procedure were calling rejuvenates, and so what we're doing is we're? We're seeing this was needed. Saline and we're were were actually being high dose magnesium at the same time and we're putting him in this This pod device called CPAC. Have you ever see VAC alter alternate I low pressure. Yeah, so this. This machine is fascinating. It uses ambient air. And, there's a lot of the same benefits of hyperbaric oxygen chamber, but it's a lot easier to use. It's only a twenty minute session, and it's like you're going up to the top of Mount Everest. Back, down multiple times you're so the pressure changes, and that's where all the benefit happens, and so we like it because it really helps to open up. The body to circulate nutrients so like you know, and it's also very powerful with the fat system. So you're able to kind of flush a lot of things through the nervous system that way and it's also stimulates. They've done some studies where it actually activate stem cells. It activates Mata Kondracke biogenesis things that you want. That's called. Rejuvenate six so that the rejuvenation is the combination of all those during the high dose, magnesium. The the Os needed sailing and then the sea afterwards. Interesting. There's there's a lot of cool protocols that one can get done a clinic like that, but I also liked this idea that you can use something like a nasal spray suppository realize. Stuff you can, you can get pretty good effects from just. Go to the doctor, which a lot of people really can't travel right now. At least during the time we, we're recording this, but the the clinic in Florida. If people want to like fly in and see you, are you still taking new patients or you? Hardcore into like the the nasal sprays, suppositories now or well been that? That's one of the reasons that we kind of formulated these things. Things because you know we were able to ship them out. Send them to people all over the world. You know where we can only treat so many people in the clinic, but we're also able to use these products you know I was looking at like what Whoa what do I need clinically for some of these really difficult cases, and that's how a lot of these formulas came to be. But but yeah we. We are accepting new patients, or you want to get excited about something besides this podcast which I think is GonNa Change People's lives, I. Honestly I, whenever I find cool new shit. I just turned people onto it. Just. It just makes me smile and I think people are a lot of benefit of this stuff. They start to try it again. You guys listen to this Ben Greenfield fitness dot com slash Dr John. D. R. J. O. H. N.. The other thing I'm excited about is I. Want to give you a preview of tonight because going to be amazing. Okay? Here's Oregon tonight. Using listen so. Evening at the Greenville houses like I got a I got two of the doctors. Coming over guy runs a local wellness clinic that I think you're able to see yesterday. Dr Love Dr Love. Dr Love the wellness three amazing juice bars. Natural Medical Clinic in Spokane and then my camera chestnut. Race on his back in the day, the guy and now he's cosmetic surgeon here in Spokane, and then my my wife and I think I think cameras were might come over to, so we're going to do. We're on the sauna and we're going to go down. There s guys and just like Jackson the sauna breach on the sprays down there. If you want some of the guys, try brazen, and we'll spend like thirty forty minutes, sweating it out and catching up in the sauna that I like to do that versus just like drinking beers on the couch and then. Then we'll go hit the colts. will give people the option and do the thirty five degree Morales, forge, or the the big old cold pool. Therapy and then we're GONNA finish up with with some of the hot tub, so already feel amazing after that and then My my wife is making one of her signature recipes that I absolutely love beer can chicken, so she's got two big old organic chickens so. We're GONNA do a sweep. Jessica is an amazing cook by the way my Gosh. If I weren't fitness I'd be morbidly obese and then on. We're going to do a bunch of organic red wine. We have a nice healthy dessert. Music Awesome is. This is going to be amazing now. You've got a good voice by the way. Thanks yeah, I was I was shocked. You invited me up when you sung to your kids like for for bedtime, and it was just like I. Mean Your Your Voice is incredible. Have you ever Sung in front of your your your clan here on a podcast? I have and actually a couple of things. And I think if you want me to, but. To tell told me a song and often remember the words. Started to Heaven Dr Matt in Cook a Dog. Dr Matt and Cook. Dr McCook Country, music album okay, so our band is called rocky roots, and I think it's rocky roots dot. I'll put a Lincoln. If you search rocky roots Ben, Greenfield, you'd find it, so we've got that. I am trying during this Corentin to record another kind of like country music album of old timey Hems, because I just love kind of like the Allen Jackson Approach. Yeah. You do have a country like Gres. There it is there it is. So so how about this will will will sing people out on a nice nice little. Tune. I'll give you guys. A few verses thing to say goodbye to Dr John and me, and and please visit the show because I'm Gonna put everything that you need to know about Dr John There and a hillside me. Any additional study semi the mouse photo to Oh, yeah! For sure. Made. How sweet the sound. Of their say. Ranch. By me. who? owns. Low. Nan Who found. Was Blonde both now see. Beautiful Amazing Voice! Are you guys? We Love You I'm Ben Greenfield along with Dr. John Laura you so much for having me been has been credible signing off from Ben Green Dot com, having amazing week all right. Thanks for listening to today's show, you can grab all the show notes resources pretty much everything that I mentioned or at Ben Greenfield fitness dot com along with plenty of other goodies from me, including the highly helpful, Ben Recommends Page, which is a list of pretty much everything that I've ever recommended for hormones sleep, digestion, fat, loss, performance, and plenty more. Please also know that all the links all. All the Promo codes that I mentioned during this, and every episode helped to make this podcast happen and to generate income. That enables me to keep bringing this content every single week. So when you listen in, be sure to use the links in the show notes. Use the Promo Code that generate because that helps to float this thing and keep it coming to you each and every week.

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Episode 325: Dr. Daller with Why We Feel So Tired ?!?

The Captain's Log with Host Brien Spina Podcast

16:54 min | 1 year ago

Episode 325: Dr. Daller with Why We Feel So Tired ?!?

"How tired do I actually have to be doc before I realize I'm tired when my body tells me Damn you're tired get some rest? You know Captain Brian we as as human being homo sapiens. We started you know as as cavemen. We used to go to sleep when the sun went down. Used to wake up when when sunrise and we didn't have all the things that are going on. All the stresses everything else is going on we used to eat healthier. We was to sleep better. And and then we became you know we became more evolve. We add some fire around wheels on on on. This don't won't believe it or not only. Do we have any distractions. It's true that now you have two thousand dollar mattress and before you sleep on the floor but you today you know you have the television your if your your. What's going on in the news you have? What's going on with your kids? You're on the stress of in your bill. Your mortgage payments you if you have any issues. Don't even catch before shooting and and catching that was the that was before we wear gatherers movements. And we if you think about it like that it wasn't that bad then it wasn't like was that bad but again we leave. This is a reality show. We live in the present. We don't even the past and you know this is not science science fiction and we don't live in the future also so this is a podcast about the president. What what does it mean? I'm exhausted tired. I hear that all the time captain by do what percent of the population in America is exhausted. I ninety five percent believe it or not. It's forty eighty percent of the people. Say they'll all the dine tired. I'll retire I'm dialogue. I'm tired I don't say that I don't i. Don't ever get that you you don't. It's true and I never heard that for me. I never seen yawn. I really never seen you on AM I. You know you. You are unique foot when it comes to that but but you know you you keep yourself you exercise. I see the by guys. You're going to the gym. I still doing that stuff. You try to analyze of course. Of course we'll talk about one thing died. What what can we do to increase our energy level and what happening why why oh energy level goes down so first of all there is? There's something in this country we talked about it in a different bed. PODCAST and that might quandary makes something called eighty. That's the power source of the bonding. As as we age as we age the amount of eighty p the production of eighty decreases so the functionality that might quandary decreases for what can we they do to increase that. And what what are some of the causes of decreased energy and when should you go to the doctor. When should you change your lifestyle? What you I should do? I have friends. They're always all I'm exhausted. I so tired. I'm going to take a nap today. Map I don't even understand it. How do they just get so tired? They navigate catch up. What are you what are you gonNA do? And you don't want to sign when you wake up in the morning if you wake up after six seven hours of sleep and you say to me. I'm tired I'm exhausted allston. There's a problem. Do you understand that you just slept seven hours right. Why are you exhausted something? There's there's something big salt water. Some of the things that can be fixed easily. Isn't he for example hormonal imbalance. Okay so let's talk a little bit about hormone. We've making a too difficult. There is a hormone Paul. Cortisol Cortisol is a stretch for so when you are stressed out your hormone cortisol goes up. When cortisol goes up stocks thrown was down the doctor on his associate? Why are you speeding? What's going on is scant rocks? Jump on those rocks all my sandblasted car that you see those on. You're listening to the PODCAST. We're sitting in a car here and company. Brian is going crazy. I don't say what speed that they go crazy doing. Okay Okay Oh oh. He's not tired the fatigue but in any rate it's all testosterone goes down. Winter stole thrown. Goes Down you feel tired. Testosterone is the hormone eve in your energy that you've ulaby will give you desire ability to focus the concentrate. These are very very easy things to change. There is another hormone melatonin. Tony Tony we talked about it and Melatonin pills so those unfortunately they don't work very well so the best ways to increase your natural Melatonin. How do you do that sleep hygiene? Where the whole podcast that? Everybody should listen about sleep. By Jesus part two Kinda that's it is part three or four say it's ramble rumble all seven you'll remember Sylvester Stallone. Hey so this is exactly like that. So we saw Melatonin is being secreted when we are in the dark when you we are going to sleep. Sleep and mill opponent is a SIM s extremely important for our circadian rhythm for the rhythm of sleep for the Rim sleep and everything else so everything ebb. Keep it cold dark. And really know stresses sex and sleep. That's the only thing that occur in the bedroom. Okay so then couple hormone that we like to check estrogen. Estrogen is known as the female hormone although every guy has some estrogen estrogen also is important and again these are easy hormone to check so we talked about this tall thrown. We've talked about estrogen. Would we talked about the cortisol and we talked about Dan Melatonin and other hormone that is extremely important in thyroid hormone so high but what are we going to tell the viewers watching listening right now. They know they hear all these keywords. I here too. But what the Hell's going to help them sleep. Or what are they gonNA do to get more rest salt first of all if you're not giving the as if the problem is sleep hygiene loosened or podcast and and very briefly called room sixty nine degrees darkroom. Nothing not even the smallest slight no night light. No nothing like that. No television in the room. The Blue Light Ninety little. Led Jonah. Today nothing never devolved. You'll cover them. Make sure you don't. It does break all these roles and and again and trying if you are looking at your phone half an hour before you bet and I know you come to mind because I see on instagram. The ground you see you look at that time enough and facebook and all that stuff stop. Stop half an hour before at least half an hour before give yourself a break is a break. Then there are some special glasses that blue light glasses that hell Lord than the amount of intensity in your phone as well. These are on easy tricks the door. I mean I'm not talking about coming to my office will come into your doctor's office and checking out the stalls thrown level. You should if you feel fatigue if you wake up in the morning. I'm I'm exhausted. You should check your the story wake up in the morning and you say I'm so tired I just need to rest arrested that that's not right. That's all right nothing around all. You shouldn't be active. You should want an also if you feel like you don't feel like doing certain activities that you love doing you say you know what Kevin Brian. I know every Saturday and Sunday on your bike. If you don't feel like doing we'll talk on Captain Bryant. Right how come you don't feel like doing going on your bike. You love the normal things like that and feel having those feelings go see you. That's right they have to do that. And they have to check on the day's not sleep is not going to help them feel that refreshing anymore. Correct they've already passed limits of the syllabi. Maybe this overslept. Slept yet dover already overslept and you know depression you know depression huge. There's so many people depressed now if you are we if you have sleep disturbances you don't sleep enough. You become depressed if you don't you become depressed. You don't sleep enough which one comes first. I don't know but it really doesn't matter. The depression person is something that we have to heat hand on see. What is the corporate waltz? The root causes of depression and get to the bottom of that nor just pills. See what is the the problem. Why are you depressed? What is what is the problem that we can help you? And instead of just giving you pills it could be that at the beginning will give you pill just to get over the Hump but later on we need to get to the bottom of what's been going on and medication. Medication side effect. I mean a lot of our patients are taking a bunch of medications. Some of these medications one of the scientific these fatigue tiredness Cetera et CETERA. So and you're taking multiple medications interact with each other. That's also a big big big problems. So here's one that I had that we are big fan of drinking a lot of coffee but the Coffee Kathy will keep you awake well. I don't drink coffee before you go to bed. Drink coffee in the morning at lunchtime. You know after six five six. Am Don't drink coffee. Even though you know in Italy Evan Espresso and they it was because it's the smallest. It's not the big juggle fan. You know one of these aim at Dunkin donuts or starbucks coffee Aids uh-huh so so it's on all about portions so medication side effect we. We did not talk today about anemia. So decreasing the iron iron deficiency fuel if your diet is not up to par and can do that one a little iron pills so I wanted to closed. y'All know no they're not use less and iron works only prominent Myron build their side effect the main side-effect of Iron Billy's conservation. So you know it's plugs you up big time. Yeah of course of course iron pill plugs you off so so again if your diet is is a healthy diet you. You don't need the iron pills but but chick chat funding. It's easy blood test. which is funny meal and lack of activities Captain Brian? It's counterintuitive but when are you exhausted go to the gym when you go to the gym endorphin goes up all of a sudden you increase your muscle. Mass increase your muscle mass going to increase might function. You're going to increase eighty. You're going to have more energy along the Inca to store natural testosterone level. And so walking out when I come out of the gym I feel alive again right. You get a lot of energy lola. It's not just You're not exhausted to the fact that you WANNA sleep. You don't have that exhaustion. Feeling that exhaustion feeling is not the same as be running a marathon in at the end of it saying I'm tired. They have this feeling of earned that right they have earned that this this a completely different type of tiredness. Yes that's A. As a matter of fact most people after Maryland. They don't feel like going to sleep. There still have their high. That's Dole is endorphins but but but at the end of the day you know somebody's laborer some of the work in the garden halls some of the works and he works for eight thousand nine hundred hours a day off crossings tired after that. That's normal but I'm talking about somebody that you know is an accountant working in L. A.. Crunching numbers any works for a few hours. And he's I'm exhausted. I mean it's one thing if if you dig holes outside and ninety five degrees versus being my account and and and crunching numbers. There's a big difference and saw stress. You know Captain Brian. We had full podcasts about stress. Stress is you you know today stress that we have we we started the podcast. By saying about stresses that we have between payment and the kids aides in the mortgage school and and all of them and car accidents and text messaging and non stop on and on and on. And then you know politicians petition. God forbid you talk about them these I mean you name it. I mean you have stress about what's going on in in around the world what's going on all over the place from all. Aw You're twenty seven you know. When we grew up there was one hour of news to watch and that was it today? Twenty four seven in one day you know maximized the you know the the the blood that is going on bare salt some minimized at realize it is not important to your life. It really does not affect captain. Brian what is he going to do today. What's going on in Syria? Really doesn't affect you directly right so you know what stick with what's going on around you. You know your kids your parents your your your immediate surrounding your friends. But what's going on right now in in in some countries the far far away don't affect you and you don't get excited over and saw a poor diet you know we we have a whole podcast about about eating everything you eat processed for you feel crappy you eat. The the sugary drinks you'll feel crappy hall happens when you take a lot of sugar in and then you feel afterwards afterwards. You have that down. You know that doesn't help you know you'll have that crushed after after you eat sugar you feel high for about a couple of minutes and then and you feel down that day that it's very difficult to bring up again so that's also very very important and I want to talk talk about how to get the boost. You started by mentioning coffee and we had the whole podcast. Talking Great podcasts. About coffee really enjoyed that podcast for wherever you listen to it now. I just make everyone drink coffee every time I get an extra copy all you gotTa Drink Mokaba up. Drinking coffee has is my goal to every morning I drink sued three cups of coffee. Black Awesome Ray coffee and you know what else cut down if you drink alcohol during Weinstein. It's not a good idea. You know cut down on you know on call his dessert for happy occasion. How goal is deserved for as a as an a something something that will You know the social smoother the social lubricant and but don't drink too often and overall diet the Diet you know very very healthy. What about when people say they want to have a glass of wine before they go to bed or they WANNA have? Don't recommend that. I know that it does not help you that we you'll fall asleep but you want stay asleep same airplane we should know a podcast. One time about how to really enjoy the the flight. You can enjoy your flight to enjoy a flight than how to sleep on the plane. Everybody that flies a lot any frequent flyer will tell you. Don't drink too much before you go on the plane. Drink plenty of water. Hydrate yourself so another thing. Is hydration extremely extremely important healthy diet extremely important practicing we all that Yoga and meditation. We had the whole podcast about that. We know we should do it. Maybe another one about yoga. You'll have you had the podcast with somebody on. Your guy really really enjoyed a year ago. That was a great podcast and eliminating stress. Exercising Meditation. All these things is extremely dreamed extremely important in captain everything they told you now cost nothing and this broadcasting on how much it costs to listen to it. Nothing's free all the good things delightful. Nothing I know. It's all good stuff but the key that they would they wanna get across to the people that are watching all the people watching the podcast today is what should they do so they if they have that feeling. What's the best thing to do at this point? So if you feel that these feelings feelings are persistent. It's not a one time occurrence if you feel like you know what I feel like. I'm tired all the time. I may not me. I don't feel like oh you should come and see me or go. See a primary care doctor. Get some get some labs said get some labs done specifically hormones. Labs then see what's going on. Check that you're not anemic and if you're getting nowhere progressing doctor. We talked about the show. Progressive Doctor Doctors. That Vince stop learning in medical school. They continue to learn all the time and they evolved they change with time and saw ghost the progressive daugther doctor and see what what we can do to Newark to get together fixed. Crank it up all right guys. Thanks for watching the captain's log. Listen we're going going to be all week so tune in we get a big big lineup coming your way and don't forget to give us a good radio show. Of course if Dr Dali gotTa Give Them Five Stars sending your questions questions we'll have answers and it's free doesn't cost you anything. Just send them You could find you on instagram dollar. The dollar Andy. CAPP Bryant handed C._A._p.. T. B. R. E. N.. This is the captain's log guys. Thanks for watching. We'll be back.

Captain Brian cortisol Captain Bryant testosterone sleep disturbances Melatonin America president Sylvester Stallone melatonin depression Jonah facebook Myron allston Maryland Newark
TMHS 396: Tools For Faster Recovery: Sound Therapy, Vibration Therapy & More - With Guest Ben Greenfield

The Model Health Show

1:32:07 hr | 9 months ago

TMHS 396: Tools For Faster Recovery: Sound Therapy, Vibration Therapy & More - With Guest Ben Greenfield

"You're listening to the model show with Shawn Stevenson for more visit. The model health show DOT com. Welcome to the model hubs show. This is finished nutrition expert Shawn Stevenson. I'm so grateful the tuning in today. 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 sprays and so for me. That's why I'm a big Fan. I travel with what I'm changing time zones on it spray able Melatonin and you can get yourself access to that on it dot confort slash model. That's in it dot com for slash model. Get ten percent off their spiritual Melatonin and I travel with it. I keep it in my book bag my door the explorer one of the things that I reached for when I travel. Especially when I'm changing times or if you've had a couple of rough night's sleep and just going to get back on track but you just want to avoid using using high doses like what the research says and using it and haphazard times as well and taking too long so spot spot cases to get yourself reset to get back on a rhythm. It's a great thing to have access to so I just wanted to make sure that you knew about that. And that you're getting yourself a good source source of Melatonin if you are using it especially again for the spot instances and they've got some other cool stuff as well there Pre workout is the best by far because they've actually done double blind placebo controlled studies on their shrimp tech's sport to find as efficacy in improving sports performance. So being able to lift more wait being able to have a boost in cardiovascular function about eight point eight percent increase in cardiovascular performance by Utilizing Shrimp Tech Sport which again all earth grow nutrients nothing synthetic so pop over the check him out on it dot com for slash model and you get ten percent off in my guest today. Big Fans ends of on it and actually I think the last time that we saw each other was at an on it. Event is so big on it and I think you will be as well pop over the check. Come out on a dot com slash model for ten percent off and now the apple podcasts review the week another five Star Review titled Grow Your Knowledge. You'll your mind. Health will follow I. J B one forty seven I listen to Sean for more than a year. And it continues to provide me with the knowledge the will and yes the health his ability to speak go to level doesn't intimidate but welcomes a listener to learn grow and get and be healthy. Thank you sean. And all those behind behind the scenes for giving me the power to health my health. I love this so much the power to help your health. Thank you so much for sharing that review over on apple podcast. Thank you for allowing me to be a part of your life and your story and today was gonNA take it another step further with our special guests and please remember if you've got to do so pop over to apple podcasts. Oh cast leave a review for the show and whether or not you're watching this or listening on a different platform leave a review. Leave a comment and let me know. Thought about the episode as well are now so let's get to our special guest topic of the day. Ben Greenfield is a human performance consultant speaker in New York Times bestselling author and he's author thirteen books by the way and he's a former collegiate tennis player. Water Polo player volleyball player bodybuilder. Thirteen time ironman triathlon elite and professional obstacle. Course Racer and Ben has been voted by the NFC A as America's top personal trainer and by greatest as one of the top one hundred most influential people in health and fitness and Ben also host the highly popular fitness nutrition and wellness website been greenfield filled fitness dot com site with over a million monthly visitors featuring articles. PODCAST in product reviews from Ben and now he is back on the motto health. Show to talk about his new book. Boundless Upgrade Your brain optimize your body and defy aging incredible credible nuggets of wisdom here in this episode. So let's jump into this conversation with New York Times bestselling author been Greenfield. You Book Launch Parties. He's got a party tonight tonight. I've been doing a bunch of them. It's been a whirlwind tour. Tonight at the bungalow at the bungalow man. I don't know I've been here since July moved. Yeah I've been out maybe four times. Yeah you know and it's always something to do. Our friends got stuff going on. It sounds sounds like spokane because I do go on these tours and I go you know and speak in these big cities you know L. A. And New York Austin wherever I go home I don't go allow at all because I just have this little oasis in the forest. And I I do the hyper bearing in the infrared sauna and You know have a massage therapist coming to my house. I have all the toys and and everything you need. This heal your body and people will write me or come into town. which restaurants should I go to? or where's a good spot to the best park downtown downtown River Mike Halifa now. Don't go out much city when I'm home. I just don't leave the house man. I've rarely yeah I. I don't think I've told you this. But prior to US moving here I lived in the woods Place called wildwood Missouri but literally in the woods and my closest neighbor was. I don't know maybe three hundred a yards away and we had a nice little trip to the mailbox. We had this super steep barely paved road to get to our house and it snowed snowed one year and it just got covered ice and I was listening to my oldest son. He was like you can make you know my wife's SUV. Because dip and you come up. He's all he's right right and if we die you know he'll get us out of the ditch and so I hit it and we got like maybe five or six feet from our driveway and just started sliding backwards and I was turning the wheel opposite direction. The emergency brake. I'm flipping out like we're GONNA fall in the ditch but say it out loud in my oldest son. Who's he the most scary person in our family you know and he scary movies as well which we'll talk about your book but he was just so calm he's like dad? Everything's fine the okay. He's probably got that with. Was the the gene that the all the Navy Seals have zero Mt Gene then just turns out dopamine in in response to excite the Tory activities. He's probably hardwired for that. I don't know I just scared him yesterday. Walking into into the house no no But anyway so we ended up just feet. Maybe maybe a good twenty feet. I'm probably over exaggerating from the little creek in the bottom and My wife was like when we and we had to shovel the the whole street just to get up there that night and that's my wife decided. We are officially moving. Like we're not doing this again. And so but that experience of living off off the grid. There's no artificial lights anywhere. Come out to the House G. Panels. Yeah Z. Y. WE We live in very similar. Scenario quarter mile long driveway steep uphill and I didn't plow for the longest time because I'm cheap and I finally bit the bullet and have like a plow guy with a good pickup and in a big plow and his his instructions are just anytime dumps thumbs snow just come up and plow and the reason that like like the turning point for me was when I got a massage when that at my house and the massage therapist slid off the road road going down and I'm all relax at night to spend the next three hours digging her out of the style and I'm like screw that this is not worth it. It's just I got a now. The mailman can come up and come mop and we don't have to just select friends who have all-wheel-drive yes that is called blowing a high. Yeah when you got them aside and and it literally blow in a high because usually before I 'cause I'll get like these grand two or three hour. Miss is usually Wednesday night at my house. Pop an edible and get super relaxed lacks so literally High relaxed and want to go to bed. I'm digging in the snow instead two to three hours. I've never even heard of such thing. It's it's amazing. I have one of those pulsed electromagnetic field tables. It's like an anti inflammatory table kind of opens and closes cell membranes and gives you this full body para sympathetic response. So I lay on that and then I've got to like sound healing speakers on either side of the table that blast me with these healing frequencies won't get the massage is and diffuse the essential oil. And it's just like Nirvana for you. Know chill usually come over like eight or nine. PM and I'll get massaged to midnight and then just crawl into bed. Yeah that's amazing him and it talked about sound healing in the book as well and I was really pleasantly surprised because it again both of us being little more analytical about stuff And this is something. I just wouldn't give much credence to experience it first and then I looked into the data like okay. There's something here but then of course the history of course it makes sense. There's some data showing that vibrator frequencies delivered via sound can elicit certain Bruin Pavan brainwave patterns Ling Alpha or Beta Theta whatever usually looking for Alpha or Theta Delta and so there are sound healing practitioners. Like one of the more famous ones down in sedona Arizona Who who have interviewed before pouring Louis and he just blast you with a Didgeridoo and all manner of drums? He's got US Blue Callie you know him. Yeah of course yeah okay. Yeah that's my. That's that's why I'm like okay Something here yes. And he does body work at the same time and so so we know the frequencies concedes can change brainwaves and then there is a there's another book called Tuning. I think it's called tuning human bio filled that goes into the utilization of tuning forks at specific frequencies that can vibrate at the same frequencies as certain cells in the body vibrate and could be specifically used for for liver neural function or thyroid. Or what have you and then The the the interesting thing is that I met this guy a few weeks ago. Oh and I. I also interviewed him and he worked with the maps foundation on on trauma and PTSD. which right now is kind of being treated with increasingly? MD May and Ketamine and suicide and and he wanted to figure out if there was a way to do this without the use of of drugs or plant medicine and he developed the device called the Apollo which you wear on your ankle your wrist and it transmits an inaudible sound frequency that elicits a similar neuro response as plant medicine not been messing role that for the past month. You can set it on sleep you can set it on social social you can set it on wake up you can set it on meditate and that definitely does something a I agree with you. There's not a great deal of human clinical research on sound healing but and I am sold and the the other really cool thing that I just discovered. Have you ever seen a hang drum or hand pan these these are drums. They look like a steel drum. Kinda any place in your lap and you strike it usually with with your thumbs or the ends of your fingers or an open palm and and because it's in your lap as you're playing it these. These vibrations just travel through your entire body. It's incredibly soothing. Almost like a harp and every every single drum is tuned to a specific scale like mine is in the scale of be and there. There's nine spots are marked that you strike so it's impossible to sound bat on it because it's all it's all on the same scale so you can play anything in it just sounds like your fro- so it's really cool for somebody who wants to get the benefit of the neuro plasticity. That music can give you and you know some of the Beedi enough of the vagus nerve activation all these things we know that music can deliver but then have have that combined with not having to work super hard to learn a musical instrument and get the sound healing effect at the same time because it's in your lap and so all the sounds are going straight into your your body so there's definitely something cool about the sound healing thing and you just kind of went into it a little bit but i WanNa talk about some of the benefits that sound it can deliver like you. Just mentioned uptick in Beedi enough You mentioned the brainwaves was the first thing so yeah shifting from this kind of Beta state into that Alpha I theta. So what would this do for us. I would imagine we'd get a little shift over in our sympathetic nervous system. Yeah so so. The Alpha Beta ratio is one of the more important ratios with Beta brainwaves being those fast oscillating brainwaves that are typically associated with the sympathetic nervous response. But aren't bad I. I mean there are also associated in many cases where the state of hyper focus or a state of increased athleticism or. You know you'd want High Beta wave frequency or even figure out a way to elicit listen high Beta way frequency. If you're dropping to the squat rack or doing something for what you really wanted to be activated but most people are in high Beta throughout the day which of course the you know ties into everything from From poor vaghul nerve tone to increase sympathetic nervous system activation. And so you'd ideally during the day when shift yourself Alphand Alpha you know the state of Focus that you know in athletic performance or Or memory performance cognitive performance would be referred to as the zone collect the Alpha zone kind of like a ten ish. Eight to ten hurts ish frequency. And then in the evening you'd WanNa shift yourself more into a Delta or even theta frequency quincy with data being that deep deep meditative state. They'd also access a little bit during deep sleep. So the brain waves can can be altered by sound they can be altered by other means to you. Know by neural beets are technically sound that you can play through speakers you know through like noise isolation headphones and I like an APP called sleep stream. I talk about it in the book. That's kind of like a DJ for sleep. And you can. You can put little piano. Sounds on it. You can select brown brown noise or pink noise or white noise or some type of noise that that covers up ambient sound and then you can select your your buying rural beat frequency for Alpha Beta or Delta or data. And so. That's another way that you can do it. There's actually a practitioner here in L. A.. Who has a place called the peak brain institute of you heard of this doc Dr Andrew Hill and he actually practices neuro feedback that is specifically designed to train? Your brain almost subconsciously consciously to go into the brainwave states that it needs to shift into so he does Q.. EEG so that that's an electric scan of the brain to see which signals are firing and win. And if you have certain areas of the brain that are drifting into high Beta or low alpha. Or let's say you have poor sleep onset it would be poor activation of Delta or theta frequencies and then what he does is he has these electrodes that he attaches to your head. This is just based on on Neuro Feedback Science Ryan and you then with the electrodes attached your head which are monitoring your brainwave patterns. You will play a game on a computer screen in where you're looking at the computer. And for example. You're flying space ship in the software that the computer is running is connected to those electrodes electrodes and so every time that you shift into. Let's say High Beta that that stressful state the spaceship will stop flying the music from the game. We'll all kind of decrease and even the screen will start to fade and your brain subconsciously sees that as a slap on the wrist and it wants the reward mechanism of you going into Hyde Alpha Alfa so then once you once you can't think yourself in the High Alpha but it's very strange because if you subconsciously just realize that the spaceship stop flying. The ignition stopped coming out. The back. Music faded away. If you focus your brain starts to shift back into Alpha State and by playing this game repeatedly you can begin to down regulate Beta or begin to train yourself to get into the brain waves that you want to get into and I I trained with him for a while. I even bought the equipment from him and brought it to my house. Because I didn't have to fly to L. A. to do brain training and what I discovered is that you can even watch a movie with electrodes actor detached. And when you're watching the movie if you shift into Beta or a state of increased distractibility. The movie will start to fade in the sound from the voices will start start to fade and so you can just watch net flicks and B. Training your brain simultaneously. Go into the brainwave states. You want it to be in and the two things. I noticed the most from doing the training because I did have some high Beta areas where a decrease distractibility meaning. I used to say walk into a cocktail party and I would have difficulty focusing on the person that I was talking to because I could hear like the eight other conversations going on around me and it was kind of like the. Oh Hey there's a squirrel type of thing you know. My eyes would dr over to the cocktail bar to the snack table or to the conversation going on behind me and that allowed me to to decrease that distractibility and then the other thing was faster. Sleep onset noches which is also as decrease sleep latency so I fell asleep faster because I was in less Beta during during my sleep cycle or or or during the lead up to falling asleep. So yeah there's a lot of different ways that you can track these brainwaves and and then you asked about the vagus nerve training that is just fascinating. You're eating a little first. Let's talk about what it is. Yeah vagus nerve and It's like a big topic big part of the conversation today. I think it's only recently discovery discovered that this such a big connection between the vagus nerve and how profound impact it makes about eighty percent while I should start here. The vagus nerve originates in the head originates in from the cranial nerves but then it snakes through an interview. It's nearly every organ in your body. Your liver your thyroid. thymus you're paying creates your small intestine your colon and it's responsible for the proper function of many of these organs so if you have poor vehicle nerve tone. It can affect everything from the release of bile by the gallbladder and production of bio by the liver to be able to digest a meal to the creation of immune cells by the thymus to the production of insulin. Another digestive enzymes by the pancreas to the mobility of the small intestine and to the the flora in the colon. And what this means. Is that if you are in a state of constant sympathetic nervous system activation activation that is synonymous with poor tone of the vagus nerve meaning. Because you're in fight and flight the vagus nerve down regulates innovation to all these organs so that you can run from Lyon and activate your muscles. So if you can engage in activities that strengthen the vagus nerve or that increase its tone and that also allow you to be in a in. A Paris are synthetic state. It's beneficial for a wide variety of issues from poor digestion to poor insulin. Production blood sugar management to poor immune function to new constipation to all these things that that the vagus nerve is responsible for helping to control. There are a variety of ways that you can increase the tone of the vagus nerve and there are also ways to even in real time track the efficacy of those efforts so for for example. Some of the things that would tone vagus nerve would be anything that involves gargling such as every morning just gargling for about a minute or so with with some warm water or a little bit of lemon. I liked use Oregano because it kind of cleans up the biomass little bit You can chant sing or Which is one reason? Unlike all Ming is is such a calming activity used in Meditative Yoga practices chant. Sing sing channel singing. Yes singing which is probably not the Thong Song or heavy metal but but just seeing you know in in our house as a family we sing being a law. We gather together as a family and often have like meditation and prayer early in the morning but then we sing afterwards. I seeing the kids to bed at night. There's always some kind of a a a tune being carried in Greenfield house so seeing that makes more like how like singing songs been throughout human illusion and for reasons were intimately tied to not only because of the sound frequency impact that we were talking about earlier but also because of the motivational affective music and and there have been studies done on decreased tolerant or increased rather tolerance to pain decreased time to exhaustion during exercise. We know that armies of course I used to march into battle with a with a drummer some for music such as trumpets. I do not necessarily discount that that even when we find stories such as in the Bible of the walls of Jericho being disintegrated by thousands and thousands of of Israelite trumpeters blasting at the walls that that could not from a from a pure physics standpoint happened. So there's there's a lot of interesting uses of music and an examples of music as both a a weapon and a relaxation tool in culture in addition music Another interesting one is cold. Water cold water for anything that involves cold water immersion of the face so a cryotherapy chamber those are becoming very popular is useful for things like fat loss or decreased inflammation or a slight up regulation energy. But it doesn't do a whole lot for the vagus nerve because you have to activate to tone the vagus nerve what is called the Mammalian dive reflex. Thanks for that to occur. Your face must go underwater or you must splash your face with cold water. This is one of the things that deal with babies to activate their vagus nerve in their first born and to cause things like deep die for matic breathing inactivation of some of those digestive responses in a baby. There's actually something to splashing cold water on the baby's face or giving them it sounds sounds. Sounds like child abuse these days but it's very common practice amongst many cultures to dunk. Your baby in cold water splash cold water on their face very soon after birth and to continue to do so for several months after birth to continue to tone the vagus nerve an infant so we have cold water meditation singing chanting Humming Yoga Yoga there. There's a variety of ways that you can activate the vagus nerve in in music is is another and if you want to actually see the if your efforts to increase the health of your vagus nerve are working. One of the best ways to do that is via what's called a heart rate. Variability measurement also known as an HR V. Measurement and this usually involves placing a bluetooth enabled chest heart rate. Strap along chest on there are some wearables like I'm wearing this. Is this or a ring right now. It's tracks being my finger. They're responds now. Like like the Wu for the or the Garment Helix will track it via a wristwatch. None are as accurate curate as as something like a Bluetooth Strap that you are around your chest but what any of those devices will tell you is whether your heart rate variability is higher low with Rivera ability not being your actual heart rate the amount of time in between each heartbeat and if the amount of time in between each heartbeat has a slight Delta a slight variation in the beat to beat take time interval. That's an indication that the pacemakers cells of your heart are working properly. What are called the essay that the node owed heart called the Sino atrial node and this is responsible for innovating those cells heart causing proper electrical activity of the heart and the essay? Node is fed by the vagus nerve. So if you have good vaguely nerve tone what that means is that your heart is able to engage in these mild beat to beat variations. meaning that when it's time go sympathetic. You can go sympathetic very quickly lying. Let's say somebody runs in here and they've got whatever their pet tiger on a chain and I gotta jump out the window. My Yeah exactly exactly Mike Tyson. Okay there we go if he comes back and use tiger and he's not being nice or his tigers and being nice and you and I have to go from sitting here all relaxed and chatting you know in these chairs jumping out the window. Good vagus nerve tone would allow go boom out the window. Whereas if we had whatever chronic fatigue or drain less us who might be a little less sprite and when you are stressed out of course you would want the opposite? You'd be able to want to when you're stuck in traffic one deep breath in and through the nose through the mouth activate your para sympathetic nervous system. Because you've trained your vegas nerve tone to be able to make that shift very efficiently and all you're doing when you're tracking your HR V. is you're seeing that if it's low that's a sign of poor vaghul nerve tone and if it's high that's a sign that something you're doing is increasing your vehicle nerve tone in so that's a good way to actually kind of keep a real time metric without having to get some you know fancy test or blood panel or something like that to to look at other stress or inflammatory markers vegas nervous is very interesting and one other thing is that the the predominant neurotransmitter that it uses because all all nerves you know will use neurotransmitters to propagate a signal from one nerve ending to the next is is Acetylcholine Acetylcholine is neuro transmitter. I the first chapter in the book actually is all about neurotransmitters and end how to balance balance them how to increase them how to decrease them things that exhaust them and the vagus nerve relies upon acetylcholine and so if you are for example sample Eating sources of what's called a CDL CO A and eating sources of choline in your Diet. Those two combine to form acetylcholine rolling. So you could get a seat will call a it's it's found in in higher quantities in animal foods and some antioxidant rich plants and beverages like Rodeo Ola and adapted indigenes like Rishi in court saps. You'd also find choline and things like walnuts and fish and eggs so eating a diet that has like herbs and spices is in wild plants along with walnuts fish eggs. It's a good way to keep your Seato Choline levels elevated and of course there are many many nutro Poch Brain supplement manufacturers out there who have picked up on that and who now include Acetylcholine an actual ingredient in their supplements. The other one. That is interesting is that the receptors that are used to interact with acetylcholine are known as nicotinic acid receptors and it turns out that the use of nicotine can actually be helpful for activating the vagus nerve. If someone has poor vaguely nerve function you wouldn't want to smoke a pack of cigarettes but the use of something like small amounts of nicotine gum or a nicotine. tincture nicotine patch can help. What people sometimes with fatal nerve function and I I actually interviewed one woman who works with a lot of patients who have constipation and she'll use nicotine she'll literally really place a nicotine patch over the Ilya Valve on the lower right side of the abdomen too? 'cause the opening of that valve and someone who has poor parasol sus and poor opening bell. Due to poor vaghul nerve function and use nicotine is one way to retrain that valve and then combine that with the CDL Choline supplementation and so you you can get pretty biochemical with this vagus nerve and there's a lot of cool ways that you can you can enhance. Its health. Man is so fascinating so much. Good stuff there I was just talking with Kelly Star it and he was reminding me of the benefit and you probably talked to him in or know about this gut smashing. He's a little bit. Yeah well there are kind of two different reasons that one would do something like that and I should put the caveat out there that smashing sure everybody over a lot of people kind of grimaced smashing the gut. That sounds painful. Okay so the first reason would be the where it is really quickly. It's basically getting a little princess ball like at Walmart or whatever and they're kind of soft plastic balls might have frozen on it or Spiderman into the spider to Winnie the Pooh and You just lay on it on your belly and move around a little. Bit Kinda Symposium Guts in but the most important part which is breathing into it which which you'll get to Yeah you expand your diaphragm. You breathe into the ball. Typically you are prone in the ball is underneath you and you're placing pressure against the ball and you can find some tight spots and when you find tight spots you hold the ball there and breathe into that tight spot pu would probably be a fitting analogy in this game for many people who struggle with the morning bowel movement. This is a great little hack because you just kind of engaging in your own built in parasol sus rather than relying upon your intestines to move things through themselves themselves. You have impacted matter in the colon or or somewhere in the intestine or sluggish parasol. Says you can use this as a way to kind of jump. Start that and you don't necessarily need to do the gut smashing in a prone condition for example If you don't have anything at all you can use the the meat of your palm to push across your abdomen. Follow the path preferably of your colon which is starting from the right side of your rib-cage down to over to the left left side and then you move down the left side and then once you get to about the level of your belly button you come across the right side and then what you get across the right side you go slightly down just with pressure. Sure using the palm. And you can simulate that same movement by literally moving your body over a ball and do something like that. If you're going for the Paris stall took effect the digestive affect the variety of massage tools now that vibrate and while I think something like a thera gun or a hyper volt alternate these things that are used for targeted deep tissue therapy there too pointy to poke. He and I think you risk organ damage if you if you push with those against your against your abdomen there are others that are shaped more like a car buffer and I have one in my bathroom and I will put it on and just use it like a car our buffer over in the exact movement that I just described doing that for about one to two minutes right before I go to the bathroom and it's wonderful for increasing I I also so. That's that's one reason that you would do something like got smashing. Be For that But I would say just as important as the fact that many people especially people with as low back pain or hip dysfunction. They have very tightly akkas and Solis muscles and those are located. Ride up there around either side of the belly button if someone were listening right now and you put both hands on your hips and you Kinda feel in with two fingers on either side of your belly button. You'll find some tight spots in there and when you placed the ball no sections just put pressure with the ball against those sections and you just hold and again do deep die from attic breathing into that section. You can release the so ass. Release the office and when you have a massage a mini massage therapist. Do what's called visceral therapy. Where they're actually working some of those sections that's actually fantastic tastic for the vagus nerve as well and sometimes they'll dig their fingers very deep kind of under the ribcage for the die from attic release and then on either side of the hips for the Ilia? Kosovo so S. release that can be very effective to to have a massage therapist. Do that and then the you'd WanNa proceed at your own risk with this and pay attention if you have have any organ pain or any. You don't want any sharp pain with something like this because there are organs in that area and you don't want too much pressure but if your let's see an athlete athlete with very very tight abdominal muscles in very tight so ass. The thing I've found to be useful is rather than using those very soft balls to get something like a harder ball There's a company called Hyper ice and they make a spherical shaped ball that vibrates so you push a button on the ball. I WANNA begins to vibrate and you can place that over section I found that to be very efficacious for a so ass release similarly. There's a company called so right P. The S. O. R.. I t.. And they make a small plastic device. That's perfectly shaped to both sides of the same time and you just get in a prone prone position over this so right and you push your hips and your abs into it and you can get a release on both sides at once. If you just need a quick fix light you can travel with it. And so that there's a few different ways that you can got smash and depending on where your areas of tightness are and how tight your abdominals are. You know you could kind of choose your own adventure. But yeah I I love the idea of paying as much attention to your diaphragm. You're so us and your As you might you're your trapeze. IUS or you own it or you know the upper part of the back or somewhere else. You might traditionally massage. I think the abdomen is often neglected along with the pelvic floor muscles because in many cases especially for people working with massage therapist or working on themselves those are difficult areas to access In there also in Westernized cultures considered some taboo areas areas for someone to be touching and feeling impressing against but they need tissue work just like every other part of the body and this is so much. Good stuff here I I WANNA go back and talk about you briefly mentioned neurotransmitters. And you start the book off with this. And it's super fascinating talking about this concept of neurotransmitter dominance so we're gonNA talk about that right after this quick break sit tight. We'll be right back growing up if I thought about chocolate. I think about three musketeers. Tears I think about a kit. Kat butterfinger right. I had all these ideas hot chocolate chocolate ice cream chocolate cake. Those are the things that will conjure up in my mind when I thought about chocolate. Little did I know that chocolate itself. The original route of chocolate which comes from something that's botanically a seed. These CA- cow seeds was one of the most healthy food in the world. Listen to this. This was a randomized is double blind. Placebo controlled trial as published in the American Journal of Clinical Nutrition found that polyphenol rich cocoa or cocoa without without the sugar has remarkable prebiotic effects on the human body. So what the study found was that folks who are consuming this sugar-free Cacao Flavin all all drink for four weeks. Significantly increased ratio of probiotics are friendly bacteria diff bacteria for example wow significantly decreasing. creasing their class of firm accuse which is associated with fat gain so there's certain types of bacteria that are associated with Gaining fat and he's firm accused so the saying in health right now. Is that if you WANNA be firm acute. You've got to reduce the firm accuse I didn't make that up. Somebody else did all all right but the bottom line is wow. It has a really powerful remarkable impact on what's happening with your microbiome to study also found that it was able to reduce levels of systemic inflammation measured by something called C reactive protein. And if that weren't enough ca cow also has these compounds that have a really powerful influence on our mood like Ananta. My which is no leg translates to mean bliss chemical Serotonin Tryptophan precursors that help up your body to produce things like Melatonin right. That helps you to sleep. Better goes on and on and on but the quality matters a lot and when you can get real chocolate into into something that is even more health giving you got something really special. And that's what they have with the new chocolate organic fi goldring so they got the chocolate along with their incredible delicious tumor. Formula measure no tomb. Rake has very powerful anti-inflammatory properties and it also has been clinically proven to have anti angiogenesis properties. This means that tumor literally has the ability to cut off the blood supply to cancer cells. All right and we all produce cancer ourselves every day but a properly functioning immune system and being able to regulate angiogenesis which we need but we need certain levels is incredibly important in food can help to regulate that. So I'm a huge fan of organic five now. They've got the new chocolate gold so pablo of their check. It out just released just just delicious. DOT COM for slash model. You get twenty percents off that in everything else. That Kerry is so head over there. Check him out. Organic fi dot com for slash lashed model is O R A N I F I dot Com for slash model for twenty percent off now back to the show. All right. We're back and we're talking with New York Times bestselling author been Greenfield about his new book. Boundless this is an absolute essential to have in your library and there's so many incredible sections. It's just like if you have any type of question on health fitness recovery nutrition. He's covering everything everything in this book. It's amazing the blockchain the block trump. Hillary everything no complete dummy on an accept help. That's so funny. Same thing would be is just like my uncle was trying to give me a few years back to like do something with the car. I just don't get that like I get help with the body but that's not my bag. Yeah I used to used to be a renaissance man and I find increasingly. I am just focus on my passion right now. The Nasdaq of nine name. Yeah and parenting and spirituality and music like there are a few other areas. I delvin to buy the book. You're right it's just my mind body and spirit. Yeah and all of those things really tied together too. We're talking about community and family The mind body tie in and this is what I really love about the book is. Is that your expanding awesome ideas that you don't typically get in a traditional fitness nutrition book and one of these. There's a new concept or new the concept that drew dress which is this neurotransmitter dominance. So we usually when we hear about that I think of estrogen dominance I immediately thought about old. Oh that's a problem. But that's not necessarily the case. So can we talk a little bit. I what is neuro transmitter. Dominance and how do we address this. Yeah into backup real quick. Estrogen dominance actually is pretty interesting and I. It is a big issue. I was at a a health summit yesterday and I listened to a talk. Doc in which the the problem. With estrogen dominance in both men and women exposure to a lot of plastics Estrogen balances due to the use of birth control. A lot of issues. I I didn't realize how big of a tie there is to to a variety of issues coming Vegas number you're talking. About especially thyroid. Estrogen dominance at down regulates T. forty-three conversion can cause damage the thyroid gland. I mean it's IT'S A. It's a pretty big issue. This idea of essar dominance on a lot a lot of women especially stuggle with men increasingly two who are either using fragrances or plastics or even on using testosterone like trophies. Or you're pellets or injections or creams but aren't monitoring those with the physician to see if they're over romanticizing in estrogens too big issue estrogens is a hormone. But it's There are other things like Serotonin and the acetylcholine was talking about earlier. Gamma botanic acid also known as gabba dopamine opening and some others. These are all neuro. Transmitters Hormones are chemical messengers at the nerves used to propagate signals throughout the body for the most part they are either excite Dettori Tori such as dopamine being most popular example than women excite Dettori neurotransmitter and the inhibitory Gabo would be a perfect example of inhibitory Vittoria neurotransmitter. I have many of my clients. Actually keep a little bottle of Gabba next to their bedside when they wake up at night. It's one of the best ways to get back to sleep quickly is to just take a little normal gab underneath the tongue and it just kind of flood your body with some of these inhibitory neurotransmitters if you have racing thoughts or expectation when you wake up. It's a good way to get back to sleep. Some people are hardwired to to be more excited Tori or more inhibitory so if you are for example Dopamine dominant fueled by activities like skydiving having We see many many navy. Seals are dopamine dominant people who thrive on exciting adventurous activities. They don't need to feel bad about that. As a matter of fact that it feeds directly into their Bilton propensity to be dopamine dominant in historical terms they would have been athletes or warriors or gladiators gladiators or you know sometimes entertainers people people. Who who thrive on these exciting adventurous activities whereas someone who's let's say Gabon dominant right? They should they should feel themselves with art and music and more passive activities that that fuel that at inhibitory neurotransmitter tendency At the same time time you can if you are of a certain dominance type and I have a whole quiz in the book and even if you wanted to urine test like a like a Dutch neurotransmitter Eh test for example or spectral analysis you can actually look at where you're at in terms of neurotransmitters and let's say someone one Based on on their their quizzes dopamine dominant person but you test them and their their spectral analysis or the Dutch analysis also would show levels of Hobo Vanilla or some of these other neurotransmitter metabolites that are balanced. They might not have enough dopamine to be able to actually feel good Especially based on the fact that they're more dopamine dominant so those might be some the those would be people that would for example benefit from Consumption sumptious of CAL or the use of the supplement dopamine KUNA or some of these other dopamine precursors kind of bring them back into that feel good state that they need to be in because they're a dopamine dominant dominant person. The same can be something where we have. The example of somebody like hard-charging adventurous glow of sudden starts to get tired. You lose their love for life. Don't feels motivated out and do stuff doesn't necessarily mean you're you're getting old and losing your fire. It can just mean you've got some some neurotransmitter transmitter imbalances going on and and a little bit of supplementation can help you know someone who's who's Gabon. Dominant might need a little bit more of that. INHIBITORY neurotransmitter if they're they're just overloaded with sensory stimulus living in a in a western post industrial environment surrounded by bright led lighting backlit screens and movies at night net flicks and traffic. And they're just not wired to handle that and so they need a little bit more Gabba or a little bit more. INHIBITORY neurotransmitter support. Actually help them get back into feeling in good based on their dominant state And and really one of the best things you can do to care for your neuro transmitters I I would say the the two most important things I talk about a lot in the book but the two most important things would just be to be cognizant of sensory input for example. When I rode my bicycle over we're here I was listening to podcast and I realized about halfway through the bike ride? Why am I playing this so loud? It's way louder than it needs to be whenever I'm cogs oxygen. That will decrease the audio what I'm playing to where it needs to be so that it's not too loud same thing on I'm watching a movie If you are watching a movie at night you try to choose more. And more passive forms of entertainment like a drama comedy and seven action or horror and even then you wear blue light blockers sir. Put something like a adrift. Box in HD my cable input of your TV which will suck all the blue light out of the screen you. Let's let's talk about. That really quickly made a specific point to mention horror movies In the book like he's so funny and I've been I've literally never shared this before but my wife life nose like I grew up just obsessed with scary movies. You know because of childhood incidents I've talked about on the show but my mom which the drive in with my stepfather when I was five and my little brother was like he's an infant him like four or five years older than him and They went to see nightmare on ELM street. St I'm by so Freddie was in my dreams from ten years ago not ten years maybe eight years until I had to just kind of an never shared it but but I got addicted to it right so I had to get all I get on my bike and ride the star video. Get the newest scariest movie. And then all of a sudden it was about fifteen years ago I was just done. It was like why am I gonNa scare the data myself and I just stopped watching scary movies. I'm not against him. You know his great you know got Stephen King. Whatever I I see this stuff? I'm like. Yeah I have no interest in that. Yeah Yeah it's it's a sensory stimuli. That's very it's it's it's it's in overload for the brain that in many cases the the Lizard Brain. It really has a difficult time identifying that. That's not real that there's not actually a threat that there's not actually a creepy clown clown in the room and that that can that can cause an excess sensory input can exhaust neurotransmitters long-term gratuitous violence and the possibility leave for that to induce some some societal violence. You know potential for that aside it can just result in neuro transmitter overload as can Drinking too many cups of coffee during the day or the overuse of stimulants you know whether it's Nicotine vape pen or or five hour energy. I mean any of these things you shove of neurotransmitters into overdrive and even many of of the better formulated neutral pick or so called. SMART drug blends out there. They'll add things is to the to the blends that help to replenish neurotransmitters. Like acetylcholine like minerals amino acids and things like this that actually helped the neurotransmitters transmitters to rebuild more quickly and that that act. That's actually related to the second thing that I wanted to bring up. A being. cogs avoiding excess sensory input especially as the day is winding down is important but so is paying attention to the building blocks that your body uses to create neurotransmitters transmitters with the two most notable building blocks being a good vitamin B complex and this is especially important for plant based dieters because most people who eat meat are getting plenty an adequate amounts of vitamin B complex. But I think anyone who's Vegan vegetarian should be supplementing with vitamin B If if if anything for for neurotransmitter function and we know that because of everything from creating deficiencies to touring deficiencies to fatty acid deficiencies. That AH plant based Diet. Does put you at risk for cognitive dysfunction. Unless it's properly structured unless you're actually supplementing and with those building blocks so vitamin B. is important. And then the other thing that's used to create neurotransmitters are amino acids so. I know that in this day Dan Age. There's kind of an infatuation with enhancing longevity via inhibition of something called 'em tour which is essentially the switch in the body that turns on Anabol- Gaullism and is also stimulated by high levels of proteins especially Amino Acids Lucina or methionine and I certainly think that being cognizant Johnson of excess protein intake and especially being careful not to take in too much loosing and too much methionine is a smart life extending strategy. But at the same time once you begin to drop below about zero point five five grams of protein per pound bodyweight you limit amino acids to the extent where not only muscle. Protein synthesis is is compromised but so is neurotransmitter synthesis in so being concoction of adequate protein intake or even utilizing things like amino acid. Supplementation is a good idea if you want to support your neurotransmitters that in a vitamin B complex would be the two most important building blocks to make sure that you have enough to go around man. That is so good so important. I don't think we think about that aspect acids probably because we don't have enough neurotransmitters. Think about it again if I love the fact that you're emphasizing especially at night which is when we tend to you know like you don't want to do a movie night of like it and then John Wick and then try to go to bed. You know what I mean so give yourself Soviet to wind down. Of course there situational instances where you can watch your movie. Watch a scary movie. But on a consistent basis being hyper stimulated it through things especially the things that we're watching which is just that multi dimensional. You're hearing your is just as affecting you in so many different ways before you go to bed. Yeah and wh and what kind of annoys me not to get negative and in both the biohacking world and and the Western pop culture world is that that will often do those types of things at night but then figure out a way to supplement or way out of them like Oh. My Cortisol is high because I decided I'm guess structure in my life so I'm doing a hit workout an hour prior to bedtime. But it's okay. I'm GonNa take some foster title Syrian in these adapt agents to decrease my cortisol. And then when I wake wake up in the morning I'm GonNa take my coffee and my smart drug to wake myself back up when you put yourself on this upper down a roller coaster ride for other people who who are you know. Still using Western medicine principles for them. It might be ambien valium or something like that that allows them to shut themselves down because they just have not concoction of stimulus. You know just are in their habitual routine of stopping by starbucks on the way home from work getting the workout in finishing the workout going home. I'm having dinner but then rather than winding down after a family dinner. Maybe playing some music can reading a book. You know downstairs to the basement to you. Know to watch something exciting being on Net flicks and in turn on all those excited Tori neurotransmitters all over again. And so structured in your life in such a way that the site dettori activities occur earlier in the day and the inhibitory activities occur later on the day is I think a better strategy than the excited tour activities occurring later in the day and then filling your body with inhibitory chemicals so let you can sleep after that is reminds me a few weeks ago I did a talk for some of the top Executives in the country in this particular field field and one of the guys is as in question. He was very serious But he was open to sharing you know talking about in the group. Everybody's having a good time laughing but he shared that every night he's taken like forty times. The amount of Melatonin that's recommended on the particular Melatonin Susan and he's just just over the years he was more and more and more And also wind most evenings and I'm just like man you were you know really putting yourself in in there. But here's here's the thing I asked him about his routine what does he do he watches. TV in bed right before he goes to bed every night and he doesn't take the top even from that. He goes right from from work to getting into bed watching television. Just like looking at the behaviors. What are your what are your rituals? What are your patterns and addressing those things rather than trying to supplement our way out of the situation I I have two thoughts about that? The first regarding Melatonin we know that levels that you produce will decrease with age WJR. I think there's something to be said as you age and this is testable using a urine test that same Dutch test. I talked about you contest Melatonin levels if they are low which which is not uncommon after the age of forty small amounts of melatonin intake can be helpful to assist with sleep at night larger doses of Melatonin. When you're crossing multiple time zones on the first night that you arrive at your destination can also be useful as a circadian rhythm reset and as a matter in fact For example BA flying to India in two weeks I want to travel internationally. I travel with Melatonin suppositories that are one hundred milligrams which there's a lot of Melatonin. But it like pushes the reboot button on my circadian rhythm. When I get to where I'm going I wouldn't do that every night but it's useful as a sometimes drug to help about and as you age? Smaller microdosing can be helpful so not totally against Melatonin. I do think it's abused. And in many cases overused and people who should be able to produce Melatonin Thomann just fine but are suppressing evening light exposure and evening excited Tori activities. The second thing is that you talk about TV. Anda data sometimes computer work in bed. And I know that that you have a wonderful book on sleep you're asleep smarter book and And in you and in many other good sleep scientists and authors they talk about sleep hygiene and many people are aware of of sleep hygiene being light and temperature and and noise and I think that one that's under emphasize often is safety safety. Meaning when you crawl into bed in your body should consider that to be a safe para sympathetic rest and digest place to be the more that you can do to put yourself into a feeling of of safety when you crawl into bed the better. This is one reason why For example gravity blankets are wonderful tool for people who have difficulty sleeping because they almost smother you with twenty to twenty five pounds of a breathable cool material. That can be very comforting for a lot of people I'm for others. It can be a dog in the bed. My wife loves to sleep with the Dogs and sleeps wonderfully with the dogs when I'm traveling because she feels more safe when when you bring a laptop into bed. That laptop is not inherently dangerous but because of the sympathetic nervous system response associated with work. Because most people don't just entertain themselves calls with their computers they also work on their computers It sends your body a message that in that bed. There's something that stint there that simulates sympathetic nervous system activation. So when I'm traveling even when I'm in the smallest of hotel rooms I used to. You know just flop down on the hotel room when you do top work and I just said my belly during lunchtime forever and bang out. Some emails by laptop is not allowed anywhere near the bed. Now because I want my brain to associate the bed with being a place of safety and not sympathetic nervous system activation Asian. So you make a very good point you know in and TV. I realized that is not necessarily something people associate with work. That's a different set of issues related to blue light. Suppressing Melatonin Tony Production but ultimately I think that making your bedroom is safe. A place as possible is very useful strategy for enhancing asleep. So Gay Man I WanNa talk about this. Really interesting phenomenon A lot of folks no today. It's it's become part of our lexicon leaky gut. But we're looking at this new situation of this due to this semi-permeable Access that our food has into getting into our body but we have this really interesting berry in her brain the blood brain barrier you talk about so eloquently in the book and how all now we're looking at issues with leaky gut Leaky brain so let's talk about this talk about the the BBB and talk about this phenomenon of leaky brain rain bbb the blood brain barrier in. And of course many people are aware that if you are eating in a stressed out state or or you have a gut damage brought on by something like exposure to herbicides pesticides such as glyphosate Or you're consuming foods that you're allergic to their can. Sometimes be an inflammatory response that results in damage to the Gut Wall that allows digested proteins to cross the barrier between gut in the blood when those undigested proteins wind up in the blood your body can mountain immune response against them with gluten probably being most popular of the of the larger proteins that can cross that gut blood barrier. I don't necessarily have anything against gluten. I like Pasta like bread. I'm not one of those gluten free folks but I think that if co consumed with glyphosate which induces a leaky gut wall. That's a pretty potent one. Two Combo for some autoimmune issues so it's life assayed than the gluten I think however The blood brain barrier operates very similarly a semi permeable barrier between the blood in the brain that should enormous circumstance keep Toxins Chemicals larger proteins from crossing into the brain and if the barriers compromised you see impaired neural function impaired sleep impaired executive function memory cognition etcetera. Now the two main things that would cause a leaky blood brain barrier are chronic stress and lack of sleep. Okay because it's GonNa it'd be repaired during sleep and because stress will cause an inflammatory condition that can cause the blood brain barrier to become leaky. There are other things I talk about in the book that that contribute to it. A large exposure to non native Yarmuth for example from five G. and and Wi fi. You know the use of cell phones up by the head you know there are. There are other things that can contribute to chronic stress and lack of sleep would be the biggest. The cool thing is that it can be repaired. There are things that you can do to repair the blood brain brain barrier Magnesium is one example of something that can be very helpful for that So taking magnesium before you go to bed like magnesium glistening is actually very very good for the brain for the blood brain barrier another example. Is this technology called pulsed electromagnetic field therapy. I was telling you I think before. We began recording that. I get a massage and I have this Matt. I lay on that delivers what was called. p. e. m. f. and these P.. PMS frequencies are actually very good for the brain. The cool thing is if you don't have the ability to afford something like that outside the surface of the planet planet that actually emits a naturally high level of PM APPs. You can get in a park or your backyard and you can just spend a little time laying on your back or even walking barefoot. That's wonderful offer. The blood brain barrier coffee tea. Any of these high polyphenyls high flannel type. Compounds in moderation can can be helpful for the blood brain barrier Jim Mitchell the alcohol in small doses can help and ethanol the more toxic component of wine and cocktails and things like that can. Compromise from is the blood brain barrier in high amounts but small almost microdosing of alcohol like a glass of organic wine with dinner each night that can actually help it out. fatty acids. Those are wonderful for the for the for the myelin Sheath in the neurotransmitters I was talking about earlier. The propagation of nerve signals can also be very good for the blood brain barrier with the the two most notable notable I think especially for children babies but for anyone who who wants to care for their brain being one that's more popular. Dha such as you would get from from fish oil or krill oil or algae for example but the other one that flies under the radar a little bit more is linoleic oleic acid. That's about thirty thirty percent of of the the sheaths that surround these these nerves mylan cheese and honestly my I guzzle extra virgin olive oil. I go through so much extra virgin olive all of us. Just a potent pure source of lake acid. If if you if you're getting a good glass bottle you know translucent bottle with really good spicy polythene on on flannel rich extra virgin olive oil. You know not the stuff that you find a plastic bottle at Costco or the stuff that the US at restaurants that they cut half-and-half with canola in all oil but good spicy extroversion was one of the best things you can do for cognitive function for nerve function for that blood brain barrier. So I you know. The chapter to the book is is literally pages and pages on how to heal the blood brain barrier and what causes it to leak but those those are few of the important things to start with. You have so many. I love this because each section. We're talking about a particular you've got like five ten fifteen different things that you can do for back by data one of the things you mentioned here with leaky brain. Can you put a word of caution about super high. Fat Diets was interesting to come across a had a couple of research assistants three actually. Aw helping with the book because we have over three thousand scientific references in it and that was definitely team effort to be able to go through everything and scour through every study In in in reference at all on the website and that that I made for each different chapter of the book but the interesting thing about the saturated fat fat which is especially relevant. When we're in an era where the ketogenic diet is so popular and people are putting oodles of butter and coconut oil in their beverages tending tending to eat more marbly cuts of meats and generally prioritizing saturated? Fats is that a high saturated fat diet in the Absence of polyphenols and flavonoids and fiber has been shown to be inflammatory to the gut and to the brain. And so what this means. Is that if you're eating Kita genyk diet that you'd be well served to eat a more plant rich ketogenic Diet or to engage in ways to enhance kitone tone production that don't necessarily involve high saturated fat intake. So perhaps you cut your total percentage of saturated fat down to a healthier intake which is generally about eight to ten percent of your total fat intake. And you replace that with things like intermittent fasting fasting mimicking diets A fats such as monounsaturated. Fats like the extra virgin olive oil. That a talked about and then also Exercise would be another and these newer kitone tone salts or ketone that allow you to produce ketone bodies without relying largely upon the medium chain triglycerides. You might find in saturated fat. This is important. Also for a lot of people because many people have gene called the F. T. O.. Gene that predisposes them to weight gain and inflammation in response to high amounts of saturated fats. And I know many people who follow a Ketogenic Diet or some variant of a high saturated fat diet when I look at their blood tests they have high. HSE AARP inside Qian's in homocysteine markers markers of inflammation that they shouldn't necessarily have and enlarge part that can be do not to the presence of vegetable oils or high amount of sugar or the other things that would normally produced that condition but instead a genetic predisposition to inflammation in response to saturated fats. And that's why I have yet to write. Hey Diet book because the Diet that works for your neighbor is not necessarily going to be the Diet that helps you to lose twenty pounds and if they're falling Makita genetic diet but you have a poor gene response or you have familial hypercholesterolemia or you have poor liver gallbladder function Duda vagus nerve issues news than that Genyk Diet is gonNA screw you over but it might be the perfect thing for your neighbor whereas you might you know something like a plant rich diet. Ah that's got more of like a Mediterranean approach would be more appropriate in your case. So there's there's no one-size-fits-all approach for Diet Man so glad that you said that and this is something. I saw my practice for years because when I started off I was like I'm doing this thing. You're doing this thing And eventually you know and of course it's GonNa be a percentage of people who excel with that but it would bother me the people who aren't getting results and had to open myself up to understand that everybody is so unique and even even the time in your life right now you know a certain Diet might have just crested for you five years ago but now it's just not working and it's just having the audacity to experiment but also to test like you just mentioned paying attention like you mentioned the Dutch test a couple of times you can see. What's going on with your neural transmitters? Your hormones Seeing what's going on with your bloodwork mark you mentioned. CRP how important that is if a diet is creating more inflammation even if it worked for somebody else we have to pay attention to that. So thank you for bringing that up but I really got to ask you about this. This is one of my favorite sections in the book recovery enhancing tactics and talk about the ability to recover from. Don't just our standard training recovering from travel even recovering from injuries. And one of the things you highlighted in multiple sections and especially in this part of the book I really paid a little bit more attention to his cryotherapy. So let's talk about that in the context of healing physical recovery Coventry. Yeah cryotherapy is largely known for those chambers that people get into that when they step out of make them look like Han Solo Star opened his little coffin that he's been iced in. And it's most popular as a promise. Thomas for accelerated fat loss. And it is true that when you get cold you see an up regulation of what's called Brown fat activity the type of fat that uses calories arista generate heat instead of ATP and When white adipose tissue gets converted a brown fat you see a slight uptick in metabolic rate and so that can be useful for fat loss and I wore a continuous blood glucose monitor for a year last year and found that the number one thing that kept blood glucose stabilize the entire day no matter what kind of carbohydrates eight was in fact about two to five minutes being very cold in the mornings a cold plunge in ice bath of very cold shower shower of a crowd therapy And so the there are metabolic benefits to the cold. We also know that tones. The vagus nerve like we talked about earlier. It's wonderful for nitric oxide. Production can be uselessly. Pack if you've done an exercise session late in the day you need to bring the core temperature back down but for recovery recovery you actually see Vasil constructive response that occurs in tissue. That's that has localized cryotherapy or an ice pack placed over at or even a full body anti inflammatory response when the entire body is submerged in cold water. Or when you step into one of those cryotherapy chambers that bazo constriction is followed followed. Once you warm back up by Visa dilation so you almost get a pumping action of inflammatory by products out of tissue. You can also combine a localized cryotherapy. Said even have units now many of those places that have crowd there chambers actually have localized cryotherapy will use almost like a vacuum size canister to just blast asked Mary. That's been inflamed with cold and get that Vasil Constriction Basil dilation the helps to reduce inflammation and swelling. Another way that you can use. It is electrical electrical muscle stimulation. Now is is quite effective at healing injuries placing electrodes around an area. That's injured and it turns out. I learned this from a site or a doctor who works with tornadoes cyclists new and help them heal their injuries faster during the stages of the tour. You put a topical anti inflammatory such as Arniko or magnesium or C.. Abd or something like that on top of the muscle that's injured then. You put electrodes on top of that. His Recovery Chapter the book. It's called a one. Two three Combo tens as you. All that stimulates nerves to transportation use nerve stimulation but electrical muscle stimulation stimulates muscles so you want electrical muscle stimulation unit and what what the electrical muscle stimulation does is drives that anti inflammatory topical Lotion. That you've applied deeper into the tissue so you get more targeted delivery and and then if you put ice on top of that you're able to turn up the electrical muscle stimulation even higher because your pain. Tolerance is higher and that can accelerate recover from recovering from from from soft tissue injuries very quickly this combination of ice electricity him in some kind of like a transdermal anti inflammatory application so so the cold can be very useful anecdotal Reports of people doing like very cold water swimming for a period of time. who had some pretty severe arthritic symptoms and unexplained body pain what we'd call fibromyalgia and modern medicine and it completely disappeared after a series of very cold treatment so there are a lot of of recovery benefits to the cold with the caveat being that cold is so anti inflammatory that If you do it right after an exercise session into an excess typically ten minutes or longer it blunts the hormetic response to exercise meaning it blunts inflammation so effectively Wli that should be avoided for a couple of hours after exerciser used later in the day as a recovery strategy. If you're using it to cool the body so that you can can sleep at her or so that you're not putting out at work during the day you can still do it but just like a brief foray like two to five minutes. Those longer ice Baz longer coldwater swims. uh-huh that should be something that you should not do right. After workouts. The same rejection take vitamin C. or vitamin E. after workout. It's the same reason the diabetic drug metformin foreman which is being used off label as life extending strategy but is also a potent. Anti inflammatory should also be something that you not take. If you're an athlete or someone trying trying to gain appreciable amounts of muscle but but the cold can be a a really useful tool There there are a lot of other ways that you can you. You can help the body that I talk about the book But cold is up there. As as one of the one of the more potent strategies centrist hot dot co contrast therapy accelerates that Vasil constrictive visa dilate dietary response that would be for example Doing a sauna treatment than going going straight into the cold then back into the sauna into the cold and the sun and the cold and that that's quite popular you know. I have a son at home in a cold pool nearby and I'll do that sometimes on a recovery day EH Another example would be hot tub to cold pool too hot tub to cold pool back and forth doing something like that When I travel I actually take cold? Contrast Entre showers twenty seconds of cold ten seconds of hot for about five minutes in that Basil dilation vasoconstriction. It can be wonderful as like a cup of coffee for your brain. It can be great after a workout can be good for cooling the body prior to sleep. So yeah there's a lot of different ways to mess with cold but it can be very effective as a healing strategy for sure. Hey so good I wanna ask you about so many things in this section you also talk about hyperbaric oxygen therapy yes. I immediately thought about Michael Jackson thirty sleeping while he did. But wh what's up with this this is something I'm hearing so much more about in an I just listened to the data recently in his fascinating while when when you combine high levels of oxygen in the air that you're breathing with and this is important high pressure sure of the oxygen so this is different than those oxygen bars. You walk into where they put the little oxygen to your nose and breathe in the problem is if your body's under pressure sure than you know the higher amounts of oxygen that you're breathing. The pressure is an adequate to actually allow that oxygen to dissociate in the muscle tissue or into neural tissue. You but if you can pressurize the oxygen and also have it in high concentrations in the air than what you're GonNa do is hyper auctioning tissue. which can be wonderful for healing and it can have a good cognitive facts? It can be wonderful for things like ti or concussion. Or even that blood brain barrier thing. I was talking about for delivering more oxygen into neural tissue and now a hyperbaric. Oxygen Chambers are becoming increasingly seeing not just in medical settings but also in in Jim's health clubs recovery facilities so-called biohacking facilities and even in homes. I recently got what's called the soft. Shell hyperbaric chamber in my home. It's made by a company called H. B. O. T. USA and it's a it's a home based H. B. O.. T. A unit. That actually gets up to pretty high. What's called PSI? We'll get up to about one point four PSI. or I'm sorry because before PSI and I and that allows for pretty high pressure of oxygen that you can get inside and breathe when you're in one of those chambers in a medical setting yellow Gupta one point six one point eight to You're actually get you you can get you can get into medical chambers. You know like I knew. I was recently next health a a couple of days ago here in L. A.. And they've got one of the big hard shell chambers gets up to really high. Psi such a high PSI. You have to be careful not to bring your phone and paper and stuff in there because the the last thing you want is a spark combined with that amount of oxygen because you would literally combust so you need to be careful not to do it not to a dead pool inside the hyperbaric chamber but the The effects of that pressurized concentrated oxygen is wonderful as a healing effect and for anyone who decides to mess around with this or to get a soft cell chamber for their home when you combine that with breath work because you're typically really focused on taking these deepen hails during breath work and I've even done sixty minute whole trope breath earthworks sessions inside the HP it chamber and you literally just feel like your brain is saturated with oxygen. Your head is clear as a bell after you finish something like that and it's also been shown to be able to repair soft tissue injuries more readily so there's a lot going for hyperbaric oxygen. It's being used increasingly for both medicine. And in performance and recovery right now man again so much good stuff he talked about all this inside of the book and so much more. And it's got to have you back echoing again to talk more about this stuff. Man is so fascinating so many incredible tools that I just. I think that we don't realize we have access to because stuff is going to happen in in our lives. We're GONNA travel. We're GONNA get sick. We're GONNA have injuries but also just if even things are going great things that we can do to help us to sustain or maybe to get get a little bit better and you've got something for everybody inside of this book it really is. You know you got you choose your own adventure dynamic to it but the funny thing is man like you just. You don't don't want to miss anything in it. I thought I would jump to another chapter like I wanted to become a fun adventure for people and didn't want to be like a flash in the PAN book he'd get through in a week and toss aside as all kind of heavy. It's a little bit of a bonus that you get to work out when you're carrying it around right right but it told my wife. I headed to be careful. Makes you got a good gruden signing it. Because I've been doing a lot of book signings. I swear like my arms 'cause I pick up with a book signing a hundred times in a row and yeah I'm getting my bicep curls in Viseu. I should've guns ban guns. He's also beautiful. Book is well thanks. You put a lot manages put so much intention into what you can really tell. Thanks man my pleasure man. So thank you for putting this together for us you let everybody know number one where to find the book. It's very easy. If if if if you have a bookstore near you they should have email call first few listening to this podcast when it comes out 'cause everybody's selling out of it which I just feel super blessed and grateful that's a good problem to have but boundless Book Dotcom Boundless Book Dot Com with the idea. Being that I want to equip people to have all the boundless energy do they want at their Beck and call all day long so see a boundless Book Dot Com. Awesome Man One other thing I was Pleasantly surprised that you also integrated things that are outside of the normal spectrum of very tangible health and fitness misinformation in talking about like you said mind body spirit and we don't usually hear the spirit aspect tied into the to the equation. So what was it for you. Was this something that you're interested in. You know longtime ago when you first got into the field. 'cause I know you've been a personal trainer for longtime are something more recent for you to tie in Dan these kind of metaphysical spiritual aspects Even as you're talking about breath work you know a lot of us. Think about meditation. Why why was that such an important thing being for you to put into the book as well? I think we're all on a path to enlightenment. Most humans are seeking purpose. Jason Fulfilment and that drives many people happiness ultimately. What makes me happy as it? This Cup of coffee is six. PACK ABS is. Is it getting my workout in. That makes me feel happy. Most of the day that I wake up unhappy the next morning and workout again so I can get happy fitting into my swimsuit is how I look on on Instagram Is it the satisfaction that I get from having healthy diet or even being able to memorize things quickly or play musical instrument. Because I'm taking care in my brain increasingly as I personally really optimized myself like I with fitness you know became one of the fittest people on the planet and in you know reaching iron man for twenty years and doing bodybuilding before that spartan racing and collecting trophies and medals podiums that ultimately wasn't very fulfilling the end briefly short-term than you want sign up for the next race and figure out a way you could dominate again or get that Russia dopamine again ultimately. You realize it's not path to happiness and neither is memorizing a deck of cards or you know playing musical instrument or sleeping better are like those are all useful and they can serve you in life. But they're not a source of purpose and fulfilment we know they're super happy hundred ten year old Jin chugging cigarette Grete. Smoking Grandma's in Sardinia Italy or happy despite not doing all these bio hacks and modern human optimization techniques but they're surrounded by love robust relationships people love them often a strong spiritual airtel life a belief in a higher power and the hope that that can give one. They often have woven spiritual disciplines into their life such as Meditation Listen Prayer Silence Solitude. Fasting celebration joy worship Charity Service and ultimately day. Nothing beats that when it comes to happiness and purpose and fulfilment and through my own life. I've have discovered that for me. To realize that that's where one derives true fulfillment in life. sensually what I tell my kids I really boil it down to two things love God and love others. Love God and love others and I would be remiss. Not to share the enormous amounts of fulfillment and purpose and happiness that that has brought to me. Especially as I've I've grown up. I put on my big boy. Pants have become increasingly enlightened. I've realized over the past few years. Jeez what how did I don't know this for the past twenty years. He can wake up on the smile on your face no matter where. You're at and the poorest of circumstances and still be happy happy if you quit yourself spiritually and so I think that that one thing that that that one neglected shriveled up part inside many people in the world that we operate in Sean Health and fitness world optimizing their bodies and they look good and sometimes their their their brains are working their muscles look good but their their spirit there shoals or are just shrivel shrunk on the inside of never going to be happy. It's only temporary. They're never GONNA be fulfilled. It's only temporary until they get to the point where they've optimized themselves spiritually and found the true happiness and purpose and fulfilment that that gives one and so that's why included that in the the book too. Because if you WANNA be boundless you have to have a boundless spirit in addition to the boundless body and Mind Matt Lovey Man. Thank you so much been Thank you for having the audacity to put a book together. You're not leaving any stone unturned earned and you're not missing any of the core components to being boundless you know and Mind Body Spirit like you mentioned and and it's just been amazing to see you to see your growth and to see the the thing admire most about you and then I tell other people about is the fact that you don't talk about stuff that you don't do and you talk about a lot of stuff and you've done a lot of stuff and to have the courage because that's what it really is is to experiment to put yourself out there too when something's going good to have the the the cocoons say I'm GonNa try something else and that's what I admire about you most because most people in this space don't have the courage to experiment like you do. And so you've got this incredible body work and I can't wait to see what you do next and I wanNA make sure everybody picks up boundless to go to bound this book dotcom correct and of course check out your phenomenal. PODCASTS will put the show notes and where else can people connect with you on my website is Ben Greenfield fitness dot com. And I'm usually Ben Greenfield or Ben Greenfield fitness on. Most I social media or you can just use the old the old google gold. Yeah the old evil Google discussion for another day is Google me. You'll find me awesome. Thanks brother yeah cool thanks everybody. Thank you so much for hanging out with us today. I hope you've got a lot of value out of this just nugget after nugget. And and what Ben does he gives you things for your superhero utility belt. Like you think I've only got this boomerang but boom you got like a freaking laser with shoots out I don't no no roaches or something like crazy stuff that you didn't even know you had access to that can help you perform freak other people potentially but at the end of the day man. We've got got access today to so much. There's so much information that's out there but what I love about a book like this is that we're taking not just somebody somebody who's looked at the clinical evidence but like anecdotally like putting stuff into play in his own life and the people that he's worked with together for us with answers because there's so many different different things out there for us to choose from so many different things to believe. How can we find something that actually has efficacy? And again when I really admire about the work and a a big part of this like I think one of the big takeaways today and I hope you didn't miss this is Ketogenic Diet is popping right now for good reason but it depends on you whether they're not. This is appropriate and we all get benefits obviously from having high quality fats. We need them for sure. But that ratio for you might be a little bit different and understanding. Now you've got some data showing that extremely high fat diet might be problematic for some folks For your brain that blood brain barrier so this this is one. I think it's we've got the microbiome we've got the brain bio home and these are like the ultimate fronts. You know like the last frontier I think in health health and fitness is what we're going to be looking at Because it's it's everything you know. Your brain is determining everything about who this governing force determining determining how you feel determining your the digestion of your food what hormones you're producing how your metabolism's working we really WanNa take good care of our brain and him bringing up the topic of this leaky brain phenomenon. That is just really really starting to move to the forefront super porn super simple actionable things free to do in the book and again I think This book is something that is beautiful and something you can put on your coffee table and people can kind of thumbed. I'm through and find cool things that they can implement immediately but make sure to get yourself a copy of boundless today and we've got some powerhouse epic boundless episodes missiles coming your way very soon. So stay tuned take care an amazing day talking to say and for more after the show make sure to head over to the model held show dot dot com as we could find the show notes you could find transcriptions videos for episode. And if you've got a comment you can leave me a comment there as well and please make sure to head over would items and leave us a rating to let everybody know that the show is awesome and I appreciate that so much and take care I promise to keep giving you more powerful empowering rate great content helping transform your life thanks for tuning in.

sympathetic nervous system Melatonin dopamine acetylcholine Ben Greenfield Shawn Stevenson New York Times bestselling L. A. nicotine Gabon apple Journal of Biological Rhythms Journal Nocturnal Patterns spokane US
Don't Count Sheep: Better Bedtime Rituals

Sleep Better With Help From Science

22:10 min | 1 year ago

Don't Count Sheep: Better Bedtime Rituals

"You know when it comes to falling asleep we'd like to think that you just put on your PJ's hop into bed flip off the late and boom your sleep. But that's not the way it works works right falling asleep as a little bit more like landing a plane you've just got to gradually bring the brain and the body down sort of from I'm that altitude of wakefulness onto the hard safe lending proud of sleep at night. That's Matthew Walker. He's asleep researcher at UC Berkeley and the author of why we sleep and and I told him about this little technique used to wind down at night. I think of it is like channeling. My Inner Carl Sagan I say to myself allison you're just recycled stardust. And an ever expanding universe staring at a blue dot exactly and in a weird way it calms me down. I'm floating being completely detached but my way isn't the only way high So I have a less extensively big conflict the way of getting to sleep alison does. That's our producer Megan Kane. She has a different approach. It's so silly but I had this little stick and it's infused with lavender every night. I just put like a little DAB on my temples and a little under my neck and I swear to God it makes me fall asleep like instantly the essential oil true. I know it's probably in my head. I think it's just telling me it's time to go to bed. I think that's what's really doing but now I'm like hooked on it. So maybe what do you think it does seem to be one of those tricks I. I'm hastened listen to use the word hack but it is interesting. You're actually latching onto a very ancient evolutionary process of what we call associative memory within the brain. You've you've got a lot of inner wisdom their mega. It's a lot cheaper than sleeping. He'll say I use you know a lot of sleep. Rituals are really really just about this. They're linking two things together so for me. It's the stardust and sleep for Megan. It's the lavender stick and sleep. I think whenever nephew pin an association in the brain when you make a positive association that binds to things together. Then one will prime the other this is your NPR Life Kit for sleep in this episode sleep rituals. We're going to answer some of your questions about sleep. Everything from melatonin meditation to kids. Who Won't sleep even socks support for this? NPR podcast and the following message come. I'm from Lincoln. And the new Lincoln learning which offers over thirteen thousand online courses to help you achieve your goals. You can take a course like mindfulness about the importance of listening thinking and communicating positively acting with compassion managing stress and much more linked in learning videos are short so you can fit a lesson in during bring your morning routine and apply it that afternoon and Life Kate listeners get a month of learning free. Start Your free trial at Lincoln learning dot com slash NPR. Dr Let's start with the oldest leap strategy known to humanity. It's basically a cliche at this point. Wait does counting sheep actually work. Does counting sheep work. This is one of the myths that unfortunately I bust in the book Counting thinks sheep. I was out. She's done a done here. UC Berkeley Not by my sleep center but by a colleague Alison Harvey another wonderful scientists. And what they found. Is that counting being sheep at. She did the opposite. It made it harder to fall asleep and it took longer to fall asleep. If you accounting sheep it sounds like it just so dull. It doesn't distract you enough from the rumination that right. I think that's one possibility or that. Sheep are remarkably anxiety provoking. We've never quite known Senate until that steady. I don't have a problem. Yeah I don't have a problem with cheap I I quite liked him. I find the very endearing but overall the science is pretty clear. Don't count sheep okay. So that doesn't work and we did hear from one listener Gloria Jimenez. She wants to know what's better. oftentimes when I'm counting. My mind does tend to wonder so so in cases like that what would be a good practice or method news other than counting to draw my mind back to please. It turns out that the same group of Researchers Matthew just mentioned looked into this and what they found. Is that if you just use kind of mental imagery and you take yourself on a pleasant pleasant walk that you know of if it's kind of like hike in the woods or if it's a walk down on a beach that you do on vacation and you just sort of navigate your way through that that tended to hasten the speed of the onset of sleep said takeaway number one. Don't count sheep instead. Imagine yourself on a beautiful walk. You are shifting from being internally room initiative to just externally focused thinking about going on a journey elsewhere. Not Thinking about your the problems now. Maybe you haven't done this kind of visualization before. And you'd like a little help lot of you told us that you like relaxation or meditation APPs and here's a listener honor named meredith remedy. So I'm generally pretty anxious person and at the star of the year. I wanted to focus more on my sleep so I I looked around and I found the column at then they have different meditations stories. You can listen to and those really helped me relax a lot more than a podcast uncast or the radio so our podcast is not relax you okay. I am not going to take that personally. We don't want this podcast to put you to sleep. But he does seem let. Everybody is talking about these meditation APPs. We asked Chris Winter. He's asleep doctor in Charlottesville. Virginia his take on the APPs of a big fan of these things. You know the ability to settle your mind in initiate sleep is a skill. It's like hitting the curve ball. The more you practice it the better you'll get added added in the more confident you become so think of it this way. The APP can train you to meditate and what that means. Is You clear away all of your regrets about the past your worries about the future and you learn to be in the moment your brain is changing. It's moving from that more. Active state into the state. That sort of lends itself to that first. Stage of light or transitional sleep are breathing is slowing down becoming more regular so take hickory number two if you want to train yourself to meditate. There are lots of tools out there. Check them out but of course. You don't need an APP. Here's a tip. We got from Jessica Waldinger her. My favorite strategy for going to sleep imagining that I'm being raised by Jain Racer from toews ahead By the time I reached my unease. I'm usually asleep little wacky that I like it and you see. I'm not the only one who gets all existential here. Okay so next up melatonin supplements you asked about now. Melatonin is naturally occurring in our bodies. It's a hormone. They call it. The darkness darkness hormone but what about taking a supplement version. Well we heard from this listener Tyler McDonald. He says he takes it occasionally. But he's got some doubts outs part of the reason. I don't take it more often because I've heard that there might be a risk of dependency or that might not even be that effective at all that might be mostly the placebo effect so I'm wondering is Melatonin really effective. Is it really helping me. At all. Samantha B. What do you think so? Firstly Melatonin can can be efficacious. It can help you with the timing of your sleep especially into conditions of jetlag and that dangerous pretty robust but when you're stable in your your typical time zone the impact of Melatonin on the quantity of your sleep and the quality of your sleep has been debatable. The that he's in from from sort of like two thousand two thousand ten it was equivocal wasn't very clear and the bottom line is it's still not very clear. Melatonin seems to help some some people. It could be the placebo effect but to answer. Tyler's question about whether it can be habit forming. That does not seem to be the case. There's no great data demonstrating dependency dependency. There is some suggestion that if you're taking too high a dose that that higher dose stops your body from making its own normal dose of Melatonin and so typically most people in the medical community would recommend somewhere between zero point five milligrams up to two milligrams. Most people typically tend to take too much. I would say try and throttle back just with that concern in the back of your mind and keep in mind that Walker says you WanNa take this about forty five to ninety minutes before or you go to sleep. Plus there's one other thing to think about Melatonin is marketed as a supplement and so it's not regulated the same way that prescription. The drugs are wants to D- looked at ten to twenty different brands. And what they found is that relative to what was stated on the bottle the concentration the pill itself inside of the buckle range from anywhere between eighty percent less than what they stated on the bottle to up to four hundred and sixty percent more more than what it said on the bottle. That is a big difference so your takeaway number three. Some people say that Melatonin helps them and there is evidence suggests that he can but buyer. Beware not all brands of melatonin supplements on the market contain the amount listed on the label. Now let's talk about over the counter sleep AIDS. Some people take Tylenol PM. Other people take Benadryl to help fall asleep. They are hugely popular. And we heard from Liz Jennings. She told us that when she's excited or nervous about something happening the next day she has a hard time falling asleep so have turned to over the counter medicines. Sounds like Zeke will Or Benadryl to try to help me fall asleep but something that I've been wondering is you know. Am I really getting good sleep with that Sometimes uh-huh I feel groggy in the morning so I'm just wondering are they really helping me get better sleep all right Chris. Are you doing yourself any good by taking these over the counter terse leap AIDS so let's look at the pills. What are the pills doing pills? Promised to do a lot but in reality there's never really been sleeping pill that's been shown truly add add more than just a few minutes to somebody sleep and more importantly there's never been a pill that's been shown to improve performance the next day you know I have to push back just a little bit. I mean I think everybody's had that experience. Where if you take Benadryl it will knock you out will get you where you want to be in the next hour right? No because sedation and sleep or not the same thing and a lot of people confuse those two things so sleep is a physiological physiological state that does very active state that does things for our bodies we have deep sleep during the first half the night which is when we make our growth hormone. We have ever dream sleep sleep during the second half the night so things need to get done during sleep in a methodical way. So if you're looking to get restored restored from your sleep which is what sleep theoretically is trying to do a lot of medications prevent sleep from doing those things. We should point point out that when it comes to prescription medications winter says they also have side effects but the picture is complicated so obviously check with your doctor on this one now the verdict on over over the counter sleep aids and this is your takeaway number four. It's probably best to lay off for better sleep. Winter says think about it this way. So the idea. You're necessarily better having taken the Benadryl. Then you would have been staying up an extra hour. Oh my gosh maybe two and then getting four and a half hours of sleep going to work it. Does it really pan out in any research now. Sometimes our sleep rituals aren't necessarily all all our own and we heard from a lot of people who told us that their main obstacle to sleep is you guessed it. They're kids here's a question. We got from Jeremy Jeremy Shock. My biggest question is how to hack sleep for toddlers because that directly impacts me and my wife what are some. I'm good strategies for when they do wake up. How do they feel okay about staying? They're not running into my bed or the bed of me and my spouse and jumping in turning around kicking and punching until I get out of bed and put them back in their own bed for a couple more hours so that's my biggest question Russian so when parents come to me for advice about how to get their kids to sleep you could make an argument starts before the baby's even warn you look kind of schedules the mother on etc.. You know it turns out that your kids sleep habits. Have a lot to do with your own habits. And there's a whole checklist list of good sleep hygiene. I mean everything from sticking to a routine bedtime each night to creating a common virement to keeping phones and devices. He's out of the bedroom and the bottom line is the earlier you teach these kids. The better in toddlers are tough because they're motorise able to get out of their bed and come to your bedroom cognitively. They probably can't really process a whole lot. That's going on so to me. It really is sort of surrounds setting a clear expectation tation certainly praising them when they do a good job but also creating situation where the toddler coming into the bedroom is not a pleasant experience variance. Winter says his own son went through a phase where he would come into the bedroom in the middle of the night. Or you stand there next to our beds which is a brilliant way to kind out of Waco. It's terrifying you wake up. There's this form standing next to you. Not saying anything just staring a lot of us. Have Those memories parents so we you know I believe leave and making sure that nothing around. Sleep is stressful. So I would greet him. Oh Gosh well they are cam so good to see you. Let's Great. I'm so glad we're here at hand. A little headlamp. I would put one of myself and I would say it's so much fun to have somebody to come downstairs and clean the garage with because I usually do it by myself. So we get up in the middle of the night we would go downstairs and the headlamps. I thought were kind of fun because I could have just turned the lights on in the garage but I thought they headlamps gave it a certain kind of feel that he wouldn't really care for so he's not a huge fan of spiders. We would go downstairs and we would kind of dust and clean the garage. Now would find a couple little cobwebs Bob Webs and you would hold the dust pan sweep the dust the little web or the little spider onto it and we would throw it away outside or whatever and that would you spend five or ten minutes down there and I'll be a great grajales. Looks Fantastic. Thank you so much I would put him back to bed and I would say to him anytime you want to do this with me. This is great so I'm imagining. After a couple of times with the cobwebs your son never came in your room. No now obviously when your kids Sir Newborns you're going to have to deal with interrupted sleep but your takeaway number five. Is this with toddlers. You GotTa expectations and use strategies to encourage courage them to stay in bed. Find Your own version of the COBWEBS. Really don't like those things that create fear and kids but you can make it such. What's that Oh this is not a good time when I wake up? Mommy or daddy like and and you can be creative and figure out what works best for you now sometimes when you wake up in the middle of the night you can't blame your loved ones. Maybe it's your physical environment. We got this question from a listener. His name is Dean Kagawa and he says he was table to fall asleep at night. Just fine but he kept waking up at like three or four o'clock in the morning then he read. Matthew Walker's book and one of the suggestions in there was to wear socks ox. which sounds kind of weird but I figured I've nothing to lose by doing that so Put the socks on at night and now I'm typically lead sleeping right through or a wake up at three or four in the morning but then falling back asleep again and I said so. I'm just wondering how the how the socks help with that. What is up with that? Well I'm glad it seems to have worked and of course you One report you know could be just a placebo effect but there have been studies is that have been done And there's actually very good science behind this. We know that your body. Your copay temperature needs to drop by about two to three degrees Fahrenheit to initiate initiate good sleep and then maintain deep sleep now. At this point you may be saying. Hang on a second putting socks on. Sounds like a way to warm up not cool down on. I don't understand the way it works. Is this for you to get your heat out of the core of your body. You actually need to release that Cau- aw heat through the outer perimeter surfaces of your body namely your hands and your feet and this is why hot baths actually worked work to for the opposite reason. Most people think you get into a hot bath. You get out you think. I'm nice and toasty I get into bed and I fully asleep better because I'm warm. The opposite is true. What happens with a bath and what happens when you put socks on? Is that you actually bring all of the blood to the surface and you'll Hansen your feet fetal wonderful radiators of that heat sue you are essentially like a snake charmer. You are charming the heat out of the core of your body to the surface office of your body so takeaway number six. Your physical environment can be important to sleep including the temperature so aim to keep your bedroom a little cool matthew recommends ends about sixty five degrees and of course you can try the socks. They've even done the cities here where they take rats and they warn the little pause and they bring the blood to the surface and those rats will fall asleep fast just like human beings the festivus. Okay I'm still thinking. Maybe it's the placebo factor. which by the way I would say The placebo effect is probably the most reliable effecting all of pharmacology so if it works for you I usually say keep doing it. As long as it's not up to deleterious dislike Megan's lavender oil. Few think it works for you then. It works exactly I'm not going to suggest it scientific typic- necessarily but I think the placebo effect for which now there is a wonderful science actually tells us something profound which is that. There is such a thing as mind over. Matter that your brain can actually instigate real biological change just through the act of psychological and it's very real science now okay so I'm just gonNa keep thinking of myself as that Stardust fluting through the universe so we have covered a lot here let's recap what we've learned takeaway number one do not count sheep instead. Try Mental told imagery take yourself on a pleasant walk that you know of takeaway number two if you need some help to unwind relaxation and meditation APPs can help the ability to settle your mind in initiate sleep is a skill. It's like hitting a curveball takeaway. Number three melatonin supplements they might help but studies aren't aren't definitive. That can help you with the timing of your sleep especially into conditions of jetlag in that dangerous pretty robust takeaway number four over the counter sleep. AIDS are not a good strategy for getting good sleep. Are they improving the quality of sleep and the quality of the work that you're concerned about doing the next day at your your job. There's never been a study that showed that those things are beneficial to that and take away number five. If your kids are waking you up at night you can and make it such that. Oh this is not a good time when I wake up. Mommy or daddy may need to reset the whole family's bedtime habits and your final takeaway. Your physical environment can help you sleep better. You'll cool body. Temperature needs to drop by about two three degrees Fahrenheit to initiate good sleep and then maintain deep sleep for more life kit. Check out our next episode. It's all about what to do. When insomnia strikes you'll learn to retrain your thoughts help you sleep better if you like what you hear? Make sure to check out our other life kit guides visit. NPR Dot org slash life kit. And while you're there subscribed to our newsletter so you don't Miss Anything we've got more guides coming out every month on all sorts of topics and here as always is a completely random tip this time for morning edition producer. Kelly you spread a light layer of Mayo like on the outside of grilled cheese. He's and you toast that it doesn't burn as fast and it makes it even tastier than butter does it is going to be so like crisp and buttery and the bread is like melt in your mouth but still has crunch on the outside that just butter just cannot achieve. The Mayo Somehow. Makes it better if you've got a tip or you wanNA suggested suggested topic. MLS Life Kit at NPR DOT org. I'm Alison Aubrey. Thanks for listening. Welcome to the twenty percent. Do you see Jesus and the burnt toast. Do you realize that literally. There's a bucket of conduct spy exit. Why is this happening happy? We cannot just safe stop. I want to get off visibility. Season five no easy answers just the right questions.

Melatonin Matthew Walker Chris Winter NPR Megan Kane UC Berkeley producer Tyler McDonald Carl Sagan alison Senate Virginia researcher NPR Lincoln allison Lincoln Gloria Jimenez Kate
Suvorexant prevents delirium [60 Sec Psych]

The Carlat Psychiatry Podcast

02:54 min | Last month

Suvorexant prevents delirium [60 Sec Psych]

"Today. On sixty seconds psych the hypnotic Subaru accent prevents delirium. We often worry about sleep meds in the medically ill, and there's plenty of cause to falls respiratory suppression confusion on the other hand. Sleep disruption is a major risk factor for delirium and there's growing evidence that some sleep meds remote Rosero him and Melatonin, but not the Ben Zozo. The Z. hypnotic can prevent this sequeira of surgery and major medical illness. This study at the Wrexham Antagonists. Suva. Wreck sent Bell Sambre to that list. It was a Meta analysis of seven trials three where the classic prospective randomized controlled trials and four were retrospective case control studies. They compared patients who took Suva wreck sent with other patients in the hospital were ICU setting. Overall treatment with Super Rex and reduced delirium by about thirty percent and it delayed the time of onset to delirium with a moderate effect size zero point forty four. The limitation here was the inclusion of retrospective studies although the effect was actually a little larger in the prospective studies, and all of the studies showed a positive effect. Also the total size of the trial was small from at. Analyses. Four hundred eighty seven patients total the analysis received no industry funding. So. How might this work SUV erection in could reduce delirium by improving sleep or by blocking rexon levels of which are elevated into delirium and are associated with increased para, sympathetic, and inflammatory activity. So it might make sense to give Subaru accent. The dose was fifteen to twenty milligrams at night to prevent delirium in patients who are at high risk for it, or you could also use remote Tiana. Melatonin. which we're going to review in October issue. And although we might have concerns about giving sleep meds to the elderly, the medically ill, we can be reassured that the medications that prevent delirium are also among the few sleep meds that the beers criteria does not list as potentially inappropriate in the elderly. Those few MEDS ARE SUVA wreck sent its cousin limbaugh wreck sent remote EON Melatonin and low dose stocks happen otherwise known by its brand silent. But Hey. You can give that generic as a liquid Doxa Pin.

delirium Suva Melatonin Subaru Bell Sambre Ben Zozo limbaugh thirty percent sixty seconds
Wheels Of Life: The Classic Guide To The Chakra System Written By Anodea Judith

My Seven Chakras

15:25 min | 1 year ago

Wheels Of Life: The Classic Guide To The Chakra System Written By Anodea Judith

"The Senate Chuck Swirling for Energy Position Throughout the base of the spine to the crown of for thousands of ancient wisdom has become stop measure to cycle what are the functions of these energy sentiments and cook these chucked help you unlock your destiny and buying your purpose welcome to my Senate chocolates and now your host a giant Kumar. What's up actually drive A._J.? Here host and founder of my seven jeopardize mice Chuck Does Dot Com the shoe oh for action takers around the world who are looking for ancient wisdom to balance their emotions starts and energy so that you can achieve your wildest dreams and I do that through interviews training sessions and educational programs now today is book reads Thursday which means that. I'm GonNa read out an excerpt from a book that I'm really really excited about notre. Dame book is called reels of life by Anadyr Judit wheels of flight takes you on a powerful journey through progressively transcendent levels of consciousness view this ancient metaphysical system to the light of new metaphors ranging from quantum physics to child development. It's amazing book which I highly recommend you check out now. Entity Judah. There's a groundbreaking taught leader who is the founder and director of secret centers in a writer therapist and spiritual teacher her passion for the realization of human potential matches a concern for humanities impending crisis of fervent wish is that we wake up in time she holds masters and doctoral degrees in psychology and human health is a five hundred our and just stood yoga teacher with lifelong studies of psychology might -nology sociology history systems theory and mystic spirituality now before we get into today's amazing episode I WanNa thank showman amorn dear Shimon deer. If you're listening thanks a lot for writing this wonderful five star rating interview and she writes. This is a great podcast. I like how knowledgeable the presenter is. Thanks Archie. One action shouldn't drive. If you'd like for me to read out your review as well to our global listenership name take a minute and share your thoughts go to my seven jacquards dot com forward slash review. That's my seven chuckers dot com forward slash review and don't forget to hit some it all right so let's begin. This is wheels of life by Energy Juliette Chapter Number Six guard light and this excerpt scored the vind perceiver imagination Asian is more important than knowledge by Albert Einstein from the dawning of ages darkness and light have intertwined to bring us one of the greatest gifts of consciousness the ability to see to witness the wonders of the universe where light years away in the twinkling dome of Stars are blossoming in the flowers of our backyard. The gift of site allows us to be heard the beauty of creation seeing being gives us the ability to instantaneously taken enormous amounts of information about our surroundings ship and form district into light waves create an internal map of the world around us from. Aw Dreams images spring from the unconscious and connect us to the soul visit infusion we see our way through situations gleaning wisdom to guide us in difficult moments. It is this gift of seeing bought inner and outer that is the essence and function of Jukka six to sing. We have bought a means of internalizing the outer world and is symbolic language for externalizing the in a word through our perception of spatial relationships. We have building blocks for both memory of the past and imagination of the future thus this Chakra Johnson's Johnson's dime the Broucha as it is often called is located in the center of the head behind the foreign aid either at eye level or slightly above varying from person the person it is associated with the third I an E._T.. Dick Organ of Psychic Perception floating between our two physical is the turn I can be seen as the Psychic Oregon of the six Jerker just as our physical is our tools of perception for the brand the chucker itself includes the inner screen and the vast store house of images that comprise are visual thinking process. That's Nice icees beyond the physical world bringing us added inside just as a reading between the lines of written material brings us deeper understanding the Sanskrit name of this Chakra is Arjuna which originally originally meant to perceive and later to command this speaks to the to Ford nature of this jocular to take an images through perception but also to form inner images from which we command our reality commonly known as creative visualization to hold an image in our mind increases the possibility that it will materialize image becomes like a stained glass window through which the light of consciousness shines on its way to manifestation if there is no interference to form on the manifested blend is just what we visualized just like the projected image of the stained end glass window. If there's no finisher in the way one reason our visualizations don't always manifest is because often we do encounter interference along the descent to manifestation that interference could be someone else's circumstance fears from the unconscious or simply lack of clarity in our vision while our battles have been steadily increasing number as we climb up the EH SUZHOU MNA we suddenly have only two battles and the Gina Jukka there are many possible interpretations of their meaning the two words of reality manifest and unmanifested the intertwining Nargis Eva and Benguela which meet at this point and the two physical is that surround that the pedals also resemble wings and symbolize the ability of discharge era to transcend runs and time and space allowing the inner spirit to fly distant times and places. It's interesting to note that if you compare the producers to the CHAKA's and nineties the two wings occur where the. Sixth chucker would be one further interpretation is that the two petals surrounding circle resemble the whites of the I itself as it surrounds the Itis. The corresponding element to this Jukka is light through the sensory the city interpretation of light we obtain information about the world around us how much we are able to see depends upon how open or developed this chuck is including to some degree the acuity of our normal eyesight right the gamut of visual and psychic ability can run from those who are extremely observant off the physical word those who are gifted in psychic perception who can see Auras Chaka's details of the astral complain plea cognition the seeing future events and remote viewing seeing things in other places unlike the five Lord Chaka's which are situated in the body. The Brow Chakra is located in the head therefore it's niches more mental than any other previous chucker are visual perceptions must become translated into other forms such as language actions or emotions before via can be tangibly shared as we become more mental we leave behind the limitations of diamond space and enter a transplant another dimension as it chocolate corresponds to Gland Chakra six is related to the by Neil gland tiny corn shift gland located in the geometric center of the head and approximately I level it is possible that this Glenn was at one time located aid nearer to the top of the head in some species of reptiles it still is forming a kind of light sensitive perceptual Oregon it resemble ing another I the Pinal Gland sometimes called the seat of the sole acts as a light meter for the body translating variations in light to hormonal messages is really to the body through the autonomic nervous system over one hundred body functions have deleted needed and which are influenced by the exposure delight the pinal reaches the height of development at age seven and has been taught to influence the maturation of the sex glands embryo logically the biennial gland is derived from third. I that begins to develop in the embryo and later degenerates the pinal has some tranquilizing effect on the nervous system than the removal of the pinal biennial again pretty dispose an animal to seizures Melatonin a hormone relevant to pigment cells has been isolated from the pioneer. It suggested that the production of Melatonin in an is triggered by the exposure of the is to light even small amounts Melatonin now widely researched as a sleeping aid is believed to strengthen our immune system reduce stress and retard aging Melatonin Melatonin production decrees as we age and low Melatonin levels are commonly found in depression and consequently higher than normal level in manic states because the pinal gland is located just above above the pituitary. Some people correlate the pinal to chuck her seven and the Petri to chuck six I as an energy adjusted. I feel that since the Patisserie. He is the Mazda Gland that controls the other glands. This relates to the master Chakra off the crown since the Pinal is a light sensitive organ. It seems clear that the Pinal is related to Chakra Coulda six is the immaturity of our culture at this sixth jacker level irrelevant to the atrophy of the pinal gland. Does this Glenn Heavy mystic function that presently lies dormant waiting for some sort of spiritual ritual or cultural awakening studies have shown that light has a definitive effect on the health and behavioral plants and mammals. Could it be that the binary gland players some secret role in the link between light and the chemistry of the body and this point that is not enough evidence to say Melatonin as a sleeping aired increases dreaming showing that it has some relevance to Inner Vision Melatonin is chemically similar to native plants nor to induce visions and can cycle into a compound call then Mitte KSI harmelin which is potentially Helliesen Genyk some psychotropic drugs such as l._S._D.. Increase Melatonin sentences there may indeed D- chemical properties associated with the pinal in advanced humans that trigger the phenomenon off inner vision now that Melatonin has become so widely used as a sleep tonic. It'll be interesting to see overtime. What time what effect this may have on our by Neil lands are are psychic sensitivity so they go action tribe? I hope you enjoyed today's book excerpt served because I really really enjoyed <hes> learning about Arthur. Die Are Pioneer of Land Melatonin and the influence that light has on our body and the hormones ramones that we secret for survival and thriving if you enjoy listening then make sure that you order a copy of this book and go deeper because there's so much more that she has written about in this amazing book go to my seven jokers dot com forward slash three one seven book my seven Jucker Dot Com forward slash three one seven book. If you for listening to the audiobook instead that is if you prefer listening to this book as opposed to evading adding it then you can get this very book wheels of life for free on audible because audible is providing all our listeners my seven trucker listeners one free audiobook and to audible originals for free with thirty day trial all of that for free do receive this book and start listening to wheels of life myself chocolate dot com forward nice free book. My seven chocolate has dot com forward slash free book now if you're on on instagram than tag me why listening dig a photo and tag me so that we can connect an can share your story with our community. My handle is at my seven chuckers at my seven chuckers and before close if you liked listening to this episode review enjoyed it. If you learn something new that don't forget to writers review on Itunes. It may only take you two minutes but it makes a huge huge difference to me. I will read out your review to our listeners. Go to my seven Chuck Dot Com forward slash review. That's my Yuccas dot com forward slash if you I enjoyed connecting with. You and I hope you have a wonderful day ahead thank you.

Melatonin Pinal Gland Chuck Swirling Anadyr Judit notre Senate Neil Chaka founder Albert Einstein Chakra Johnson Jukka CHAKA Mazda Archie Gina Jukka founder and director Benguela Psychic Oregon
Shawn Stevenson On How Sleeping Smarter Helps You Achieve Holistic Success

The Mindvalley Podcast with Vishen Lakhiani

46:04 min | 1 year ago

Shawn Stevenson On How Sleeping Smarter Helps You Achieve Holistic Success

"I emissions Kiani founder of mine valley the school for human transportation. You're listening to the mind Ali podcast, where we'll be bringing you the greatest teachers and thought lead us on the planet discussed the world's most powerful ideas, personal growth for mind, body and work. Hi, everyone and welcome to the mine valley podcast this time which Shawn Stevenson now. It's funny that I have this, man. Shawn Stevenson on a podcast because when I was first creating this mind body podcast. I was advice to listen to Sean spot casts, the model health show as an example of what a truly great podcast should be. So all the few fans out there. Mine valley fans, if you're not subscribe to the model health show podcast check it out. It is a work of art, Sean, walk into the mine valley podcast, Baid, you so much RAB me. That was incredible. I had no idea that so awesome. Sean there so many incredible things about you. I am to goods through your book, sleep smarter. Why I wanted to have you on the show? Not only are you a person. I look up to in the field of podcasting because of your Chom the way you connect, so many great ideas together with your shows genuinely fascinating. So those of you listening. Here's a tip off to this. The next podcast. I want you to listen to is the model out show. Listen to the episode on cola. What does it episode Paul so masterclass on soda, right? It's a history of the soda industry. And you learn about all the lies and how soda involved to be what it is. And you're so respectful talk about these evoke companies, but I should say evoke companies which are pushing sugar as a fuel for happiness, but it's massively done you genuinely none a ton from him. So check that out. Now, Sean you have such an incredible history before we get started with the barrage of knowledge, you have on optimizing pretty much every area about hell. I would love to just have you share your story because your story on how you became the remarkably ridiculously healthy person that you are today it came from some incredible problems stress you had in your younger years. Let's hear sure year. I started off with aspirations of you know, playing professional football is a lot of people do come from where I come from in. In by the way, so football talking by US football clear, and when I was in high school fifteen sixteen years old, I ran a four five forty yard dash, which is like professional NFL farms for a lot of players in now is very young doing this. And so I had a lot of attention. Everybody just kinda had his bible like Johnson to do this John's going to do that. But it hit other plans, and it was actually a two sport athlete. I ran track as well in at track practice when I was you know, again, just fifteen years old. I was doing the two hundred meter time trial, which is running half the track all out sprint in as I was coming off of the curve onto the straightaway might hit broke in. I just thought maybe I pulled a muscle at came up limping and here's the thing about a hard headed male. I continue to come to practice for a couple of days. You know? It's like I walk it all but eventually just like my coach was like you need to go get checked out. And I did I got a scandal in the Iliad crests, though is like the tip of my hip bone just broken off. So I got better, you know, when you're fifteen sixteen years old you have the horn. Moles like a Greek God, and you're going to get better, you got nature stacked in your favor, but nobody stopped to ask. How the kid breaks his hip from running that something that's typically reserved for folks that number one or older number two. It tends to be related more often with women in. So that was a clear indication at the time that I didn't know that I had to hormone issues going on. So that's number one. And it wasn't until cut to about a dozen more injuries took place. My aspirations of plan college football professional football, gone in finally when I was twenty years old. I get diagnosed with this really devastating onus is the label that was given to me degenerative bone disease in degenerative, spinal disease than so the discs between the vertebrae my spine, which is breaking down so much. So that Mark physician at the time told me how the spine of an eight year old man when I was just twenty twenty year old kid, I'm asking I'm sitting there in the doctor's office. I'm like, okay. So how do we fix this? And he's like, whoa. Whoa. Slow down sign. This is something that's. Curable? I'm sorry to tell you this. But you have the spine of eight-year-old sign. There's nothing to do about this. And you know about this stuff is well, visions while I'm so excited. Talk to you. What he exposed me to something called a no CBO affect many people the placebo effect the gold standard of clinical trials. Double blind, placebo controlled study. Right. So we have to account for the fact that a placebo is going to work for some people about thirty three percent on average placebos are affected in clinical trials. So whether it's a drug for cancer for heart disease for depression, thirty three percent effective on average. That's the power of the human mind, by the way, is this a fake treatment fake surgery fake drug fake cream in somebody just believing that it works. Their blood pressure goes down there. Cancer begins to be destroyed their depression goes away in. So that's a positive thing in minnea- spects. They opposite. However is a no CBO fact, this is when you give someone a negative injunction at something bad is when it happened. You have. Two weeks to live. This is incurable. There's nothing you can do about this. You'll never walk. Again. We hear the stories of the people that do walk again. But that's in the minority as that one percent of people who don't accept that diagnosis for me. I accepted it. I'm sorry to say this in it took me two years of struggle before. I changed when it what you when you got this horrible, no civil diagnosis. So it's twenty years old when his happened. And so over the course of the next two years, I gained about forty fifty pounds of fat in I was very docile because my position than other physicians. I would see would be like don't do anything be careful bedrest. It will liberty. Give me permission to not do anything in the worst thing. You can do is to do nothing, you know, because not only is might spun bones degenerating now everything else is gonna atrophy because your body very much works on the user losing model. Whether it's your muscle or your brain right in. So again, all this weight was very docile. Spoiler alert. Good into the story. It took two years before I really got. This. I was sitting on the edge of my bed. I had my pill bottle in my hand. And I had a drug myself just to sleep at night because the pain would wake me up when I was experiencing this very terrible, sciatic nerve pain shooting down, my leg like is crazy. And so I was sitting there, and I realized that I had been passing my health off wants to my physicians to take care of me, you know, and even though they mid well, they don't walk in my shoes. And they were literally telling me that there's nothing I can do about this. Why in the hell would have believe there unless I wanna live this life for the rest of my life. I had to do something different. And so in that moment, I actually decided to get well and most people never do that vision. Whether it's in their business in their relationships in their health. It's more like wishful thinking like I'll give us a dry. We'll see what happens. I wish this would work. Right. But when you decide something nothing can stop this from the Latin day meeting from cardio, which means to cut. So when you actually decide you cut away the possibility of anything else, but that thing and so I decided to get. Well, no matter. What happens I'm going to get better in? So that was kind of the catalyst that moment is to be clear. It's not like, you know, the clouds parted will leprechaun popped out or whatever just like he finally decided it was more. Now is execution time in this is one of the things about me that I would attribute to a character trait that folks could develop is speed of implementation in execution. Not just talking about it actually put a plan together and begin to execute the plan and long story short over the next six weeks lost about twenty pounds which results not typical and the paint up in experiencing for the past two and a half years that had me in fear of even standing up was gone nine months later. I got a scandal. I rejected the tissue in my intervertebral disc. So I had regained that juicy nece that suppleness in my disc that had gone away that was called impossible to heal. And that was the birth of my career as well. Because people begin to ask like, what did you do? I didn't just look like a person lost weight, by the way, adding go from like a. Apple shaped to a smaller. Apple I changed my body composition. And I just looked like a person who is radiantly LV and people at my university with coming up in your mind professors come into me, and they became some of my first clients in eventually opened my clinical practice writing books. Speaking all over the world in Iran today with you, this is amazing this expense. How your mission became to help everyone become the strongest healthiest happiest version yourself. Now, what was it that you did? 'cause I bet many people listening would want to figure out. What was that mindset that pulled you out of that slump? You know, working with downs of people don't wanna one context there always has to be a why and I didn't know this at the time, but I had these pieces that I could draw from as my wife, so I had a young son who just born, and I and my grandmother in these word to wise that would just festering because my grandmother ever since I was a child I lived with her until I was in second grade, who's a very peaceful place. There's a lot of certainty there. There was a lot of love. I never saw her in. My grandfather argue, you know, there were entity. You're not debate. Didn't you know? But they were entity there's so much love there. And she instilled in me this sense of like, I'm gonna do something special. Like, she would always say that that you are beautiful your special your special little boy. And you know, she got me into writing are having mother Garfield notebook just started writing when I was young and I fell in love with that. And I remember during this process at some point, you know, your parents and grandparents they're not cool any more. And she kept calling me to see how I'm doing. I wasn't doing. Okay. But I was like I'm buying grandma. And it really hit me that the person she had seen me to be stealing me to be. I was not that person. I was far from it. And it's because I was accepting this life that other people had said it was possible for me. And so I use that that was a catalyst moment and also my son. I wanted to be able to be a good example for him to be a good man to show him. What it really looks like to be a good man because I didn't really have that in my life growing up. And so those two things my why became bigger than my problem. Wow. That's great. Phenomenal quote. You're y became bigger than your problem. And look where it's got a new today. I mean, not open you're one of the biggest podcast in terms of audiences. I think for a while you were the biggest podcast in the world. Am I right? Yeah. We were up like the top twenty, you know, which is crazy because it's half a million podcast. So Sean a couple of things like I said now for those of you who are interested in Shawn's work. Get us book sleep smarter, now, you know month, Sean, I did not like about your book. Is it sounds like it's about a sleep book because of the title, but you really go into so many things from cafe into magnesium too training to text as out of the bedroom to booze to sleeping positions to supplements. You actually cover a wide array of different things I learned so much from the book, but it was one of those books that over delivered. And you know to me the market a good book. Gets the highlights are used apple ibex highlight things for lift and the amount of highlights prepaid on this book was insane. But there's one thing I really want to bring up 'cause I love what you say here. So I'm holding up the book right here page, fifty four or five hundred seventy four you say in our culture sleep is not respected much at all. In fact, we often program with the idea to be successful. We need to work harder. We need to sleep less, and we can catch up on all the sleep. We want when we're dead. Distaste sleep is not respected Israeli understatement. Let's talk about that. Because this work hob, but says working flow has been a big debate here in mind valley. So I'd love to know your views on this. Why is sleep so important and what's up with this thing about sleep not being respected air? Absolutely. So in by the way, you probably know some of these guys too. I know some of the most hard charging entrepreneurs in the world, you know, be Gary banner, chug or. Or air Thomas who's in number one motivational speaker in the world is really close friend of mine in having conversation with both of these guys they're getting their sleep. All right, especially now, Gary v he's really more playing the long game. Our last conversation it hired a trainer to travel with him truly be on top in with his food in his exercise because against playing the long game. There is a season where we can quote get away with it. Right. And so to be when we're younger, but now he pulled that crap. Like it takes like three days to recover from all nighter. You know will be don't understand is that we're actually accelerating our aging process in so speaking with Alissa apple and her co author by the wish he won the Nobel prize for discovery of telomeres, and so these are the greatest biological markers. That we have telling us how long we're gonna live and probably the number one thing that can shorten your telomeres, your biological possibility. Your chronological, you know, depending on these going to be different is sleep deprivation if you wanna get old fast deprive yourself asleep. And so a lot of people are kind of burning that candle burning that telomere shortening very very quickly because of our societal conditioning. So we were led to believe that you have to do something to be successful in. This is absolutely true. Hard work is involved. But there is a time when you need to recuperate from that. And so for example, exercise everybody knows exercise is good for you. But it's a stress it's known as a hormone stressor in. So if you're exercising, but you put that on top of your emotional stress, your work stress, your relationship stress, your environmental stress food stress in contribute to something. I call your overall stress load, then you add your training for marathon on top of that. Guess what's going to happen? You're gonna break down severely. And again, I know the people that have done that. And what we need to do is understand that exercise is wonderful. But it's the recovery that really changes everything in to give a good example vision if you and I were to go and train together. You know, it's us in all listeners like we get together, we do a big. Obsession when we're standing there looking at the equipment before we touch a single day, we're in better shape in after we work out. I can say that again when better shape before the workout than after work out in fax. If I take all of us in go, get a blood panel done hormone panel done cortisol is going to be elevated blood sugar is going to be one. You know, we're gonna have issues with left in. We're gonna have issues with epinephrine norepinephrine, and we can possibly get all of us diagnosed with the disease are some kind of condition. Get some kind of medication, but all we did was just have a good workout the change happens while we're sleeping, this is when you produce repaired vins arms anabolic hormones that things that really helped to bring us back better in. So with all that said, especially with the mindset that we have to do something in order to get something. What's gonna tend to happen is we're not going to stand that by doing nothing? We're going to get the biggest reward of all because when you're sleeping. You're literally do nothing. But what's the most difficult thing to do today? If you're really honest with yourself. Is to do not in. So this isn't something that's just free. This is something that you proactively have to decide structure your life in order to get it's harder than almost anything. If we're going to be honest about it. So the thing that we have to get past the understanding that if we take rests we give ourselves permission to recover from all the incredible things we're doing that. We're gonna come back better. That's what we're really going to be empowered. Right. And the people who say look to sleep when I'm dead while sleep while actually add more years to your life. So it's not exactly like you're wasting time. They're exactly exactly I love what you wrote in your book because you talk about this. When you leave the gym, I'm reading from your book, you're actually in worst shape than when you came in. And you said the secret is that your body is transformed from your workout while you sleep. This is another one of the I guess to Jillian highlights. I make in your book one thing that I wanna make sure that it's clear sleep is. Just a weird ask thanked period. You know, if you really think about it. We're. Very vulnerable in the state. We are unconscious in so you would think that would ever Lucien survival. We would have evolved out of it at some point. But the reason we have in his at it. So hyper valuable in our function of our brain of our muscle tissue of arm owns so many things are happening. But here's the thing. What the hell is sleep. We gotta start the conversation with that. And when somebody's willing sleep test, for example, how do we know somebody is sleeping? What is it? What sleep is planning simple is a change in your brain waves that were able to monitor and so right now our normal waking state we're in beta, but as we transition into sleep going to alpha in data and then eventually deep delta wave sleep. Now. Really Vance meditators can get there as well. But generally, this is the only time people touch that place. And when we touched that place of delta sleep slow, actually, this when you produce the vast majority of human growth hormone, for example, in this is also known as the quote, youth hormone kids have a it's insane. Like a thousand percent more hgh production than the average adult in. This is why kids have so much energy. Just like, you know, I can see people's conversations. Like, I wish I can have that energy. That kid has like can I borrow some of that will guess what? The only time you get access to that is during sleep, and we can't touch it. You know, as far as like doing anabolic strength training deadliest things like that. But it pales in comparison to be amounted to get secreted during deep delta wave sleep. So what I want people understand is that each of those stages is valuable in what great sleep really is is spinning optimal amount of time. In each of those stages in getting all those benefits so rim sleep rapid eye. Moved mislead is another face during REM sleep memory processing takes place. A vast majority of member processing, this is where your experiences from right now, get converted into your short term memory, I in so just to give you an example of what that looks like many of us is probably had an experience where you drink too much. And you don't really remember what happened? All right. But maybe not. Who has in? So what happens is drinking alcohol close to bedtime? Create something called a rim. Rebound effect, where you're rim sleep is suppressed in so even though you're unconscious for maybe eight ten hours, if you're not getting Risley, you're not going to remember what happened prior to you going to sleep so rim sleep is valuable for memory processing in some other things. Delta ways lead is important for anabolic production of hormones and some other things in. So we need to spend enough time in all four in. There's also Bob depending on which experts you talk to of these stages in order to get really great sleep. And this is a common misconception like two years back when I was not the help not that. I am today. I would drink a glass of wine at night every night in front of net. Flicks the chill to relax. I believe that that would actually help me sleep better. Now, I know of course that alcohol while it can get you tired. It does not help you sleep better. What's going on there? So this is such a great question because we really need to stand. This. Alcohol does in fact, help us to fall asleep faster for sure. But the problem is that it interrupts are Ripley in again to increase his ram rebound effect. And so it's not to say that that experience of drinking wine doesn't help us to wind down into relax into fall asleep. It absolutely does. But what happens is quote hangover, and it can be different for different people. Maybe just waking up feeling tired. Maybe it's, you know, having struggles with headaches or nausea or things like that. With the hangover really is. It's not the fact that you drink alcohol. It's the effect that it has on your sleep quality this union bodies, really recovering in processing, your your liver's doing all these jobs. Let me be clear it's understand that we need to put these things in context. And maybe we don't wanna get hammered right close to bedtime. Matter. Of fact, I've mentioned gear evader, Jack when we last arch over it was a wine tasting in. So I'm going to have so especially him. But here's a little couple of tips which throughout their if you can give yourself two hours, you know. So if you plan on getting a bed at midnight. You know, maybe you're out hanging out finish should last drink by ten give your body. Couple of hours to process that alcohol. There's a saying that nature's solution to pollution is dilution in so drinking water that can help to dilute the alcohol affects you're gonna piss a lot initially. But it's really helped flush that out of your system. You can get your experience, you know, your head change feel-good hang out. But let's make sure you get good sleep. So you can have that fun in also feel good. The next day. We busted the hall now one about Ambien on muss, who's probably the most respect the entrepreneurial legend on the planet today. Just confessed two months back in the New York Times interview that he can't get to sleep without Ambien. What's your view on this sleeping pill? I've worked with again, many patients over the years high-performing entrepreneurs who that was their thing. You know, his ambient MRs prior to meeting writing the book will we have to understand. And this is something very simple. First of all, we don't really know how it works. When folks are going in and getting anesthesia, we don't exactly know how it works. We just know that you're no longer there. You're not. Conscious in there's a difference between getting high quality sleep that I mentioned word cycling do those four stages efficiently and pseudo sleep where we're just knocked out in conscious in. Here's a day. I did it as well. I had my prescription medication and over the counter, I was taking both together while little cocktail to not my ass out because I would wake up repeatedly tonight because of my pain it was like trying to peel myself off the mattress in the morning with so difficult getting up in would take several hours before I was really feeling like myself in. So what's happening is Alon is creating this experience of pseudo, sleet, he's not truly getting recovered. It's impossible because you're forcing your body into the state of unconsciousness. It's not dictating whether or not you're going to your sleep cycles. And so I've really been working to help to educate us that before we get to Ambien. Let's try some things beforehand even supplement side. There are things that have some clinical backing that can support your body's production of segregated hormones. Transmitter what you recommend. So we can start with something simple. Everybody's heard of Cama mile, for example, simple camomile tea. You got this decades of documentation that it helps everything from relaxing, the muscles in nervous system improving function of your cardiovascular system, but also relaxing folks in helping them to sleep better. We got Kavakava legendary aright like thousands of years documented use as a mild sedative, we got the Larry that's another one these are progressively stronger. But let's talk about on the synthetic side, you know, things like L trip to fan, and or five ATP, let me just make this clear to melatonin supplementation. It has a place. But now, we know enough, you know, Michael BRUCE'S, well, he's called America's sleep doctor, and he's one of the biggest supporters of sleep smarter because of made this so practical accessible for folks. But he's talked about the problem with melatonin many times, which your body does in what many experts say is taking supplemental melatonin can potentially stop your body produce. Melatonin? Now, that's not true on Doug to try to find this in the research. What has been found? However is that consistently taking melatonin, especially higher doses will down regulate the receptor sites for melatonin. So that means you still produce melatonin, but your body won't be able to use it. I until you have to take more and more and more and more and you get to that place of addiction. But at the same thing doesn't happen with five HDP. So this is a building block. Right. So we're giving our body the beginning steps of creating melatonin itself. Right. So five HT TB trip the fan serotonin, these are all precursors to creating melatonin your body can take serotonin in make melatonin. And so what we wanna do is. How do we find areas with food potentially supplementation? But also a lifestyle that can produce the precursors to melatonin one of those is simply getting access to sunlight innovations in clinical neuroscience did fascinating study and found that sun exposure can number one reduce your production of cortisol. In the evening, which is a mazing because cortisol is an antagonistic kind of like the joker to melatonins Batman right in. So if quarter solves elevated melatonin is going to be suppressed, right? So it helps to lower cortisol in the evening, which is just fascinating with the does is help. The reset what we call your cortisol rhythm. Another thing exposure does is increases your production of serotonin. It's like the opening act is like step one for your sleep midnight. And this is something we would naturally normally be doing, humans, derive Aleutian. We get exposure sunlight when it gets dark outside. We'd take our asses sleep on this time. Steel mowed down in the winter. 'cause that's less. Sunlight exactly in that's going to reduce your production. Serotonin right. So let's go back for a second sleeping pills. Forty million Americans are hooked on sleeping pills Indian being just one of the two most common kinds. Now, Michael Bruce has said I quote Ambien can be hard to get off than heroin would you recommend to someone who's looking to get off Indian because like you said while it knocks you out your sleep isn't going to be as healthy as natural sleep year. It's gonna take a raw lifestyle approach. It's going to have to take a priority in people's lives because it is very addictive in use by chemically become a catch to it as well. This is what smart is really about is stacking conditions in people's favor. So that good sleep is automatic. Let's say they're someone listening to this podcast who is looking to get off sleep. Medication? What would you advise that they do surely reading your book sleep smarter is going to help? But you know, what would be some of the steps they could take. You have to fix your gut to fix your sleep. So where's the first place that you'll buy is going to interact with that medication is going to be your gut your guests or track and the bacteria there and also is going to involve your liver. Your liver is responsible for drug metabolism in. So we have to dress these organs in help them to be sufficient in healthy on their own. So why do I say picture gut fixture sleep? First of all melatonin isn't asleep. Hormone is glorified is asleep hormone. It's really responsible for helping to regulate your circadian rhythms. I like in melatonin to like a manual transmission is helping you to go though, sleep stages efficiently. And also set you up for a good day in. So we want to do what we can in order to produce sufficient melatonin if we want to get off this drug. So how do we do that number one? When I went to school traditional university. I was taught that melatonin is producing your patio gland in a story. Right. Pinal gland. Melatonin? It's not true. It's absolutely not true. What we found? Now is that there's four hundred. At times more melatonin in your gut than in your brain. And if you which I don't recommend doing this. But you had to Pineau gland removed those of melatonin still stay relatively the same in your gastrointestinal tract. And so this is known as enteric nervous system so much in the conversation about sleep is related to your gut hell on top of that. We also have serotonin we have over eighty percent of your body serotonin is located in your gut as well. Again, the precursor to producing melatonin. Here's problem with the average person their guests intestinal track is madly off, right? They're experiencing despite office with that gut bacteria, and so research to Caltech found that there are specific bacteria in your gut that communicate with the cells that produce sleep related hormones in euro transmitters in. So if you're good bacteria is skewed or it's off because of your lifestyle. You're not going to be producing these things number one number two. If there are these quote, bad back. Tirrenia right. He's pathogenic opportunistic bacteria that are running your ship, which there's one study I cited that just simply changing time zone. It was like a twelve hour flight they took some poop samples from Asan Gers, and they monitored their Bickel samples after this change. And what they found was that. There was an increase in bath agenda bacteria associated with diabetes and obesity just after that multiple shift in time zones. Now, here's the good news, by the way as soon as they got back on track with their normal sleep schedule everything back to normal. So fluid influences to gut bacteria in profound ways exactly I mean is one of the most powerful influences, you know, there's a lot of workout. They're talking about fixing your gut, you know, proving gut help and for people who are listening just that you don't underestimate the impact of gut bacteria. Consider this roughly three percent of your body weight is bacteria is your volume in you have moved actinium cells in your body than human such a move Tyrian than human technically. And so we are actually. Not kill the human. We live in symbiosis with these trillions of activity yourselves that monkey pie, primarily, a gut, and they influence your moods. They influence your health. So this is what Sean is talking about. How can we fix a gut bacteria to produce melatonin? So we can have pet asleep. You know, so often people come into my clinic looking for like, what can I take for this? What can I take energy? What can I take lose weight? Right. This kind of looking at me like an allopathic physician like a pill for every kind of thing. The number one thing to do most often is to stop doing the things it's causing the problem. Right. Remove the problem in there's no longer a symptom to deal with in. So what are the some of those things that are destroying that cascade? What we call today are microbiome bigoted like Biomed nature like a rainforest for us as humans. Some species are now extinct of these friendly flora supported bacteria, some are. Now endangered in some are thriving. But wanna make sure that? Taking care of these good bacteria. So here's how we do it number one remove the 'cause that's destroying it me give you a few of those are currently supply period, you know, processed foods sugar feeds, opportunistic bacteria. It helps them to get in charge of your vessel. So just cutting back on process. Should we all know this, you know, but what about your drinking water here in the United States? We use chlorinated water. You know, there's chlorine treatment, which is good because we don't want to drink water that is littered with all of these different pathogens. I would prefer that than to drink. You know, dangerous dirty water, but chlorine is a very strong antibiotic. It doesn't care what jersey, you know. If it's a good bacteria bad activity kills bacteria his job. There are better ways. We can go about that in our current system, which I'm not gonna get into. But what else can do is they can get a reverse osmosis system or they can purchase spring water in a void. The chlorinated water is best as you can you thought your day with twenty eight thirty two ounces of cleaned structured water once claimed structured one. Yes. So there's a quote from Leonardo da Vinci that water is the driver of all nature. This is one of the people that we attribute to like being this quote renaissance man, right? So gifted in all these different areas. What the hell is he talking about water like that for so sexy with the water? And it's because it's such a powerful entity when I'm looking at mission, and he sees me you're seeing water that is the biggest constituent of our makeup is the water. They were drink in the human body somewhere around seventy percent water as you get older. But it's water. That's changed in become other things waters known as a universal solvent in. So whatever it is around. It becomes it integrates with right in so waters, responsible for your neuro transmitters moving throughout your body superhighway in your system, your blood, the biggest constitution of your blood, your cerebral, spinal fluid. Your brain is mostly water, in fact, but mostly water in. So just talking about this even a deficiency. We go. Five percent, less than your optimal hydration level for your body. You can damage your DNA from that water is that important in. So when I'm talking about intelligence of water when I say structured water is sort of like a liquid crystal, and we can see that when we freeze it, you know, it has a structure, but it's very intelligent in. How can flow in change with you know, exposure to the environment, and so structured water that just means minerals minerals, give the water structure, and one of the things that can be pulled out from your water in take away the structure is crazy enough reverse osmosis, it creates H two O in h two Welt does not exist, anywhere nature. That's a supplement. Right. That's a drug in nature, which find his age too, low with other things dissolved into it truly pure water, h two plus minerals. So you take reverse osmosis, you add a little bit of sea solved or you add a little bit of lemon is one of the things that we see kind of common. Limit our live. It's adding electrons to the waters give inch structure, and it makes it more high. Hydrating because when the water is structured in better fits into these proteins panels. There called aqua porn that allow the water to get into the cells to do their job. And if it's not structured properly, for example, some folks feel that when they're drinking distilled water, for example, they never really feel hydrated water just kind of running right through them. And so making sure that the water structured by you know, doing some of the things I just mentioned, and the reason I do this first thing in the morning, I've been doing this for I don't know probably fifteen years now, I call this my inner bat most folks taken out or bad out outta shower each day. Hopefully, but isn't the inside more important, and when you wake up in the morning, this is one of the most be hydrated states are in for a lot of folks going seven eight hours without water. And you think okay. Well, I'm not active. Your body is doing a shitload of processes while you're sleeping to bring you back better deconcentration of your brain. This is when we have an uptick in the function of your Glenfiddich system, ten times more active in removing waste products from your brain during sleep the rest of your cells all these metabolic waste from processing burning fat. Some folks noticed that they. Sweat, even when they're sleeping because of the storm regulation, and when you wake up you. Go pee what happens is very concentrated urine. So it's gonna be a deeper yellow for a lot of folks in. So that's an indication that, you know, your hydration level is low so drinking water helps to displace and to flush out metabolic, wastes. Here's something else vision. I don't talk about this often. There's also something called water induced Thermo Genesis. There's multiple studies that have found this by drinking water, you get an uptick in your metabolism. You're gonna burn about thirty additional calories simply from drinking in what was done in. The studies about seventeen out of the water went on in by the way. It was from the oxidation of fat you burn bat. Humour? I read that if you're dehydrated your metabolic rates going to shrink by about three to four percent. Yes. Exactly. Just one aspect about sleep, which I find fascinating in palm rats book eaten fleet. He speaks about how if you don't get enough sleep, your immunity is going to drop by about five hundred sent enough notice that right? I've noticed that several days of lack of sleep. Can really at my age, mid forties. Fuck up, my immunity, and that's one of the other big advantages sleep when you sleep more or less likely to get sick beg you for bringing that up. Will we see consistently is folks when you know, when they're traveling even vacation folks tend to get sick more often because they're getting off of that routine in that schedule, and when we were talking earlier about what's going on in the gut guess what about eighty percent? Plus of your immune system is located in your is. Well, and so just keeping all this in context mentioned a couple of things that can throw that microbial mall. But also today another big issue is hap- has it use of antibiotics in. I know when I was a kid like my momma just give me some her antibiotics when I was sick. It might have been viral thing that this doesn't even help. There's a placebo effect of taking a drug or going to see your position. But this is destroying our microbial minutes developing today. Now, we have these quote superbugs that are antibiotic resistant because of our haphazard use of that. And also in our food supply because it's not just you are what you eat. It's you are to eat eight and so the animals. That raise unconventional factory farms. They're giving automatically, you know, whether it's farm raise, salmon, or pork, or whatever it is anti-biotics in the feed in. So you're swimming those tissues, you're consuming the related hormones into botox ogm thing. So removing those things in in supporting the gut by making sure we're getting some kind of probiotic loose working at a university at the opportunity talk to people from all over the world. Every culture, everyone has some form of fermented food or drink in their culture because of all the health giving immuno supportive aspects of that. So you're recommending fomented food. But what about probiotics 'cause I put that some studies showed that they don't actually work. Yeah. That's why been said the jury is still out. But I do know from clinical practice from clinical experience. We do see a change in that microbiome when folks are taken. But here's the thing. It has to be right for the person because some probiotics are not going to set or take up the place in certain people's digestive system. It might be. The ratio is often might be is just not supportive of that type of bacteria because we're also unique in so they can get some adequate testing done they can pinpoint like, I need more this title probiotic than this type. So I hope that makes sense it does it does disagree company. My a friend of mine Evine, Jane, the company's call volume V, I O M E in volume actually ships you attest skin that does a genetic reading on your gut bacteria, and then prescribes a diet full you based on the genetic reading of the gut bacteria probably not explaining it as well as in would. But check it out volume. The I O M E dot com. They are massive right now and their goal is to take on the entire pharmaceutical industry and make customize help accessible for everyone in the US. So the couple of other things you said, which I found interesting in addition to gut bacteria and everything else you also say in your book. So again, I don't wanna spill the beans on what's inside the book checkout, sleek smarter, genuinely a great book, but a couple of other things stop. Drinking coffee off the two PM. I fudged that a little love my coffee. So I tend to stop drinking coffee after three, but that was really really good rule. I learned from you the six sixty eight hour half-life of coffee. So if you drink a Cup of coffee at six pm at midnight when it's time to go to bed that's your bedtime. Half of that caffeine is still in your bloodstream, and then you mentioned magnesium as a sleep supplement. You mentioned all Gazza Gazprom's. You said your bed is for two things sleep and sets you mentioned blackout. And you talk about how it's for your room to be pitched, doc, you shed one study which found fascinating from the university of Pennsylvania where kids who slept in rooms with night lights were more probable to develop shortsightedness than kids who sneaked in a pure, doc room. So today, Mike, get sleeping pure dot. Groom you mentioned the myth about booze. And you mentioned bid way grounding, nighttime rituals supplements, calm before bid and one of the other cool. Things is text stays out of the bedroom. And you mentioned how we need to use those Dickey yellow blouses that they've aspirin, whereas all his pictures. Yeah. So the best way to go about this is to give yourself a little bit of a screen curfew. Now. Everybody listening probably by now because of all the marketing behind this knows about the issues we having with our tech in relationship to our sleep. I've been talking about this for like six or seven years, you know. So some of this stuff might come from me. But I wanna give you the real reason why was going on so Harvard researchers have confirmed that being on our devices at night, specifically doesn't have an impact during the day suppresses melatonin in what the numbers are. And I'm just giving you general look at these. So every hour you're on your device at night suppresses melatonin for thirty minutes. So if you're on your device at night for three hours, even though you might be physically exhausted and you pass out your unconscious. You're not producing melatonin to gain go through your sleep cycles properly for about ninety minutes after that not saying that you're not producing any. But it's not at the place that it needs to be in. So that's number one melatonin is suppressed number two. Cortisol is elevated in so being on your device at night. One of the first things we see because it's telling your brain. It's daytime it's throwing you off his circadian rhythm, especially is blue and white light spectrum. And so for many of us might be like, you know, we're honored advice. We don't really see blue and white light and see all these array of beautiful colors, but the lights are out in you walk in you see somebody sitting on their laptop or watching TV you see glow. This blue Ellian like they're getting -ducted sheen coming off them. And because that light spectrum is so strong so similar to what we see with sunlight so quarter sauce elevated, which again suppress melatonin, and we know in fact, melatonin suppressed, so what can we do number one? Give yourself a little bit of a screen curfew. That's my very best buy, and I would say literally just thirty minutes to start with thirty minutes work your way from there. But for a lot of people a lot of people listening in all the Vince, I speak at not ask people to be honest. Let's get honest because the first step in healing is emitting that we have a problem. Right. And so most folks the last thing they do is get off of their phone for they go to bed like lasting. They do. They look at their phone kiss. Good night in the negativity in by the way. So at least thirty percent of adults to sleep with their phone in their bed with we're just getting a little too intimate. Right. But here's the thing. I won't be understand that thirty minutes. It might sound even easy as you're hearing right now, I could do that. No. You can't. No, you can't because we are addicted. And this is because you know, if you look at the experience in social media, we got thousands of engineers working minute after minute to find out how to keep you on their device on the app, etc. Every day, we'd never experienced anything like this in week at this little dopamine, a lot of people talk about dopamine being related to happiness. That's not exactly right. It's more related to drive. It's the search is the seeking drives us to look for things and Doug mean is important for human evolution because we wouldn't have wanted to crawl out of the ocean or out of a cable, whatever. It wasn't for dopamine driving us to be more to experience to look for more. Now, here's the thing. If you don't find something you'll go insane just continue to seek you have to get some reward in every time, you find something you get a little kit from the opioid system for your brain is like a little slow, drip morphine in the internet is perfect for playing with that system, especially social media because every time you seek you find look fine, McQuay dopamine, opiates dopamine opioids, and you become fizzy logically addicted. You get yourself into this place where we all do this. We have these just checks, right? We might be needing to get this blog post done or, you know, work on emails or work on the podcast. But we just check our fall. Right. Just reach over just tech. We don't know we're doing it. Right because we are dictated. And so when you say thirty minutes screen curfew as big as deal, here's what you have to do you have to replace this experience with the phone of something greater or equal value? You can't just sit there and twiddle your thumbs you're gonna get the internet jitters what I love. Call the internet jitters, you're going to be tweaking you're gonna go the withdrawal. You're gonna feel like just check this. Let me just check one post is one. Instead we have to replace that. So what does that look like it's going to be personal? This could be diving into a good book listening to a fascinating podcast. This could be spending time with your kids and playing a board game. This could be have being Saks. Hopefully, that's more entertaining than your phone, but it's not guaranteed. So many books task was X meditation enjoying glass of wine is out because we know that's gonna mess up your sleep. So those are the options podcasts books, meditation or sex winning time with another human vision is crazy as it sounds. You know to connect that can be the most valuable thing if we give it a try talk to your significant other question, what about if we wear those Lou block glasses the type of the yellowish lens that blocked from your devices? Does that make it safe? I wouldn't say safe it helps we've got a lot of anecdotal evidence. Very small. Data in a depends on the type of glasses. Because some we're finding that they just don't do much at all. And so what does this look like I've been using the glasses? I still do. There's also disaffected because it take place it when you put the glasses on his part of your sleep ritual. I immediately started getting tired right in so in the glasses are correct what we're doing is we're blocking upwards of ninety nine percent of that blue light spectrum getting through and you can see it sometimes like bouncing off the lens itself. So that's good hack to have in your back pocket or just to use. In addition. Right. Because sometimes I'm gonna stay up. I'm gonna watch a movie with my wife for I might have to work late on wearing those glasses for sure in their free apps as well. Apple's built in night shift on their phones, which does some of the same things, but that has not been found to be effective yet. There are apps like twilight, you can get given Android on your desktops and laptops. There's flux that's F dot L U exit. Does the same job, you know? So you don't have to buy anything. He's off free things that can help. But there's. No, guaranteed. There's nothing better than giving yourself curfew. Right influxes extremely well. Recommended for computers than Wingfield recommends flux I've been using flexing my machine, and I've been using those blue light-blocking losses patrol really cheap. I have like seven of them just lying all over the house. So thank you, Sean. This was an awesome conversation with you again guys wanna recommended you. Check out the model helped show podcast amazing amazing amazing podcasts, and I want to recommend that you check out sleep smarter with Shawn. Stevenson. Thank you so much. Thank you. Appreciate it. Ambitionless kiani. And this is the mind valley podcasts.

Melatonin Sean melatonin Shawn Stevenson Apple cortisol United States football Doug bone disease Cancer NFL Ali CBO Kiani Mark physician New York Times Baid
{wednesday rewind} no. 2 - The Sleep Episode (Part I)

This Unmillennial Life

27:56 min | 1 year ago

{wednesday rewind} no. 2 - The Sleep Episode (Part I)

"Hey there. This is Reagan, and you may be wondering why there's a new episode of the podcast here in your feet on Wednesday. We have so many new listeners to the podcast, and I wanted to make sure that each one of them gets opportunity to check out some of our favorite episodes from season one. If you're a long-time listener, you may find one you missed so sit back and enjoy this Wednesday rerun. If your skin doesn't know whether to break out a wrinkle, if you're caught between planning the third grade class party and researching retirement plans, or if you want to work out at the idea of cross, it makes your forty something knees. Aac you've come to the right place. Welcome to this. Unbelievable. Life. I'm your host Reagan in welcome to the show before we jump into today's episode. I wanted to take a couple of minutes since this is one of the first episodes of this on Molyneaux life and give you a brief background about. Why I decided to start this podcast and let you know a little bit about what it's about. And what it's not about first and foremost this unbelievable. Life is not at all about disparaging any one particular generation. There are a lot of cliche portrayals of millennials out there. And I'll tell you up front, I'm not a millennial. I'ma gen xer. So a lot of why started this podcast is because the people and the women who are in my generation, clearly don't relate to people who are in a much younger generation doing much different things because there at two different station in life. And the reality is this when I was in my twenties or early thirties, I was doing something different than I am right now. And what interests me then was different than what it is. Now, the reason I started this. Unbelievable. Life is not to. Petch wait negative stereotypes about millennials. But rather to address this gaping hole and void that the media has left for women of my generation. They're talking about what's of interest to young millennials. And they're talking about what's of interest to baby boomers, and there's this whole generation of people in between where we have topics of real concern about how we raise our children how we plan for retirement how we still work for success when we are sandwiched in between these two very prominent generations. So this unbelievable life is a really fun take on the notion of being unbe lineal, but it's about some serious topics and with that let's jump into today show. So for many women the idea of good night's sleep is simply a dream. Tell me if the scenario sounds familiar to you, you lay down maybe go to sleep relatively easy and a few hours into it. You are bolted awake by your body, saying, let's. About all the things that we didn't do yesterday all the things that we have to do tomorrow. And what about the things that we have to do six months from now a year from now five years from now or fifteen years from now, if that scenario sounds familiar to you, you're going to love today's show, we are going to be talking all about that most coveted an ever elusive event for many women of my age and that is a good night's sleep. You know, it's life's sickest irony that when you are in your teens and twenties you have all the time in the world to sleep as much as you want to or at least it felt that way for me. And then if you decide to start having children, you have kids, and you realize your sleep schedule is no longer your own your sleep. Schedule follows there's sleep schedule and for me that a number of different years of not getting a good night's sleep. And you think as a mom with young kids who aren't sleeping through the night. Oh, if I can ever get to that boy where they're sleeping through the night. It will be wonderful. And you. Reached that point. And then your body says to, you know, no, no, no, no, no. I have different plans for you, my friend, and that's where many of us find ourselves when we are in this point of our lives. Maybe it's in your late thirties or early to mid forties where you realize you now have the ability to sleep as long as you want your body won't let you do that. And what we're going to talk about on today's show are some different ways that you can combat that scenario of feeling like you could sleep for eight hours. If your body would let you unfortunately, it has other plans now, I realized that a good night's sleep with something that many people were not experiencing when I saw post go viral on Facebook recently where I think you were given like four different choices of if you had one wish in this life. What would it be on one of those choices was eight hours of consolidated sleep, and so many of my friends chose uninterrupted sleep. And I found that to be really funny because the people that were choosing. We're not necessarily people who have young children or babies that you know, are waking them up through the night. They're people just like me who have kids that are sleeping through the night, just fine. But we as women of a certain age don't seem to be sleeping through the night. And I know that this has been the case for me in recent years and made a lot of changes to my lifestyle, and to specifically to my diet that I feel like have helped may start sleeping better at night. So that's one of the things that we're gonna walk through today. What are the different things that may be impacting your sleep? And most importantly, what are some of the changes that you can consider making that will help you get a better night's sleep. Now just to give you a little bit of perspective on how prevalent and common sleep issues. Are I've given you the anecdote about all my friends on Facebook saying that it's really common, but the statistics really show that women more so than men are experiencing insomnia and higher rates with three quarters of all stay home moms reporting, insomnia and doctors telling us that women who are reaching Perryman applause. So well before menopause into your late thirties and early forties. And that may be a wakeup call to some of you ladies that that part of our lives is actually where we're beginning to enter into a change. Our hormone levels are not what they were when we were in our twenties that we are bodies are preparing for menopause and a change that's going to happen. A few years down the road. But in those Perryman, apostle years with hormone fluctuations doctors do see more reports of insomnia. And when you start looking at what sleep experts recommend are the ways to improve your sleep. You'll see that a lot of them are things that you do have control over and it's real easy to kind of say to yourself. Oh, I slept. Great. When I was in my twenties. I'm doing the same things. Now that I was then I don't know why it's changed. The reality is for us as we age. Our bodies are changing as I mentioned earlier hormones are influx. Things about your life. Change your schedule changes, the stressors that you have simply in your life changes. So you may have done something one way ten to fifteen years ago and seeing different results that you have to put aside and think about what can I do differently today to ensure that I am getting a better night's sleep? Getting a good night's sleep is so important, not just for your physical health because studies show that people who get adequate amounts of sleep at night actually have healthier body weights. But it's also important for your mental health, insomnia and lack of sleep is associated with a higher risk for depression. So all of that may sound like a bunch of bad news. But there is actually a lot of good news. There are a ton of different things that you can do in your life to set you up for better sleep success. Okay. So of all the different things that you have control over in your life that can impact your sleep some of the most common things are what you choose to eat and drink not only throughout the day, but specifically right before bedtime. So I decided to reach out to my friend, fellow registered dietitian colleague, personal nutrition. Coach, emily. Filled to get a sense of what she sees in her own practice as the foods or drinks that impact her clients. The most Emily is as a set a registered dietitian. She does personal nutrition coaching. You can reach her at Emily field are D dot com. And here is what Emily shared with me. These are the top three things that impact sleep that. I see in my practice in these especially ring true for women. The first is eating too, low carbohydrate, I get we're inundated with that low carb messaging everywhere in it might be or have been helpful tool for you lose weight, which is great however, doing this for chronic period of time or chronic Lee, it might be causing your blood sugar to dip to low in the middle of the night, and those blood sugar lows are causing you to be restless, you might be waking up frequently or not really you might not be able to feel this. But it's happening and you wake up in the morning, and you feel like you haven't slept at all. And when you haven't gotten. Proper sleep. I want you to tell me how easy it is to resist those high carbon high sugar treats it really messes with our cravings for the rest of the day. So if this is you and you've been on a low, carb diet or you've been looking at carbs really hard for a long period of time in might be time to talk to dietitian or take a look at cycling your carbohydrates higher on different days. Number two failing to eat a snack before bed specifically are carbohydrate in fat rich snack. So what I mean here is ditching the idea that you need to stop eating at a certain period of time. If you wanna lose weight what we know for restful sleep is that we need to have stable blood sugar in if you stop eating too early before you go to bed that could mean your blood sugar is falling. And you're having restless sleep just like we talked about in my I tip. So if we have a carbohydrates in we pair them with fats. We're going to have rolling. Hill looking like our blood sugar throughout the night versus if we have carbohydrates alone. We're going to be spiking that blood sugar like a roller coaster and falling and that fall leading to restless in disrupted sleep. So thinking an apple and peanut butter or some crackers and cheese or berries and heavy cream. Those can be great combinations for restful sleep because of stable blood sugar throughout the night. My third tip forgetting more restful sleep passage with alcohol. It seems like all of us women are programmed to want to unwind with a glass of wine at the end of the night. And I'm all about having nighttime rituals. But I don't think alcohol belongs in it. Because of how it can impact your sleep. Here's the deal if you drink alcohol all other metabolic processes are put on hold for the time that you're consuming it in for a few hours later, which means you're pausing, all of your digestion and absorption of food, which means that your blood sugar will fall in just like the theme of. Tip tip one in tip to it means that your blood sugar's going to start to fall, just as you're ready to go to sleep and low blood sugar. You guessed it means restless sleep tired warnings not that good equality restful sleep that were looking for. If you want to make a difference in your sleep. I would definitely cut the alcohol before bed. Okay. So here's where it gets personal one of the things that Emily mentioned in her tips about what you're eating and drinking and how it's affecting your sleep was alcohol, and I will be the first to tell you that if I could sit down with each one of you right now and have a glass of wine and talk about this topic. That would be the way I would love to do it. The reality is is that grabbing for that glass of wine on a nightly basis is one of the things that absolutely impacts my sleep the most discovered this actually a little over a year ago when I was trying to cut back on having that nightly glass or two of wine, really four weight issues and just trying to make. Sure that my midsection was not getting bigger and bigger because we'll talk about on later shows have really you are battling a slowing metabolism as you get older and certainly alcohol can play a role in that. And what I noticed was as my alcohol consumption went down or on days that I completely cut it off. And did not have a glass of wine while I was prepping dinner or cooking dinner or eating dinner, or after dinner was that my sleep got so much better so much to the point that I realized that it was not just my ability to actually sleep through the night, which was a huge win for me because I had gotten into a pattern of waking up around one or two in the morning with those kind of racing thoughts. But it was not just being able to get consolidated night of sleep. But it was waking up having been in a much much deeper sleep. So as I said, I would love to sit down with each one of you guys and have a glass of wine to talk about this topic. But I think it's really important that we challenge social norms things that we can. Sydor a part of our daily routine, and we consider very acceptable. And I think having a glass of wine every night has become one of those things for many women that I know and challenging whether or not it's adversely affecting other parts of your life. I will never on this podcast try to tell you exactly how you should live your life. I believe that we all have one life to live, and it's up to us to make informed decisions about what fits for us personally within the context of our friendships our family, but I do want you to have information. So that you can make smart and informed decisions. And we hear a lot about how drinking alcohol can be beneficial for heart health, for instance. And that's absolutely true. But you have to balance that with is it adversely affecting you and other ways, and I would never give up having one when I won a glass of wine. And when there's a reason to celebrate or a wonderful dinner that it would go great with. But I think as daily coping mechanism for me. That's something that I've let go of because I. Realized that as much as I love that glass of wine while I'm cooking dinner. I love getting a good night's sleep even more. And so that's really what I want to challenge you guys to think about and think about throughout this whole segment that it may not be that there's one magic bullet of something for you to pinpoint and target and trigger as a change. It may be a couple of different things, and you may identify that one is not one of them that you want to tackle. Maybe it's something else. But just consider all the different ways that you can help your sleep patterns and see what resonates with you most. And what seems most doable for your lifestyle. Okay. So now that we've got that one discussion off the table. I'm gonna throw one other one at you don't want you as a new listener to the podcast to tune out right now and decide that I'm going to steal all the joy from your life by taking away, your wine and taking away your coffee. That's where we're headed next. Again, this podcast is not about telling you what you should do. It's about making you informed. So you can make smart decisions and. Your own life. But I would challenge you to also think about the amount of caffeine that you are getting a day here. Again, the social norm is acceptable to think about drinking coffee all day long. We have an entire culture in this country that centers around coffeehouses and drinking coffee at all hours of the day. And I have also been one of those avid coffee drinkers. But in about the same time that I started reevaluating how much alcohol I was drinking before bed. I started reevaluating how much caffeine was drinking early in the day. I was never a caffeine drinker afternoon, but I wasn't early morning coffee drinker because let's face it. I wasn't getting a good night's sleep. So I was waking up and caffeinated with a lot of coffee and then struggling to sleep at night. I never put those two together. Just like I said I kind of backed off on my alcohol consumption because I was noticing some increases in my midsection. I noticed that I was beginning to get. Heart racing symptoms of heart palpitations. And so one of the things that I easily identified was that I could start cutting back on my caffeine consumption. So can I say definitively that cutting out coffee for me is absolutely what made a difference in my sleep. I can't a lot of what I'm sharing with you our personal anecdotes that are based in some research in science that you see when you see researchers talk about ways to improve your sleep habits and caffeine consumption is clearly one of those. So I'd say first and foremost, if you are a huge coffee drinker and you're struggling to sleep at night. I look and see are you drinking caffeine past noon because experts will tell you that drinking caffeine pass noon will impact your ability to sleep at night, if you're not and you're just like me, and you were drinking a lot of caffeine up until that point you may want to consider whether or not you can cut back some on your caffeine earlier in the day moving past. The Downer information about alcohol and caffeine. Let's move to some other lifestyle area. That you can consider whether or not they're impacting your sleep. First of all are you taking naps? I found this to actually be kinda comical tip because I actually don't know a lot of women who are able to take naps during the day anymore. But if you are someone who is struggling with sleep in your in this cycle of poor sleep at night, and you are napping during the day experts say that you really should try to avoid napping to get yourself reset another area to look at is exercise exercise is always going to be recommended as first and foremost, just simply healthy. And Secondly to help you sleep better at night. However when you choose to exercise actually does impact your sleep. And so if you're someone who is going to the gym after work or at the end of the day, there is a good chance depending on what that exercise is that it actually may be stimulating you to the point where you have a hard time falling asleep. So that's something to consider. Another thing to consider is just the overall environment of. Of your sleep area. So your bedroom. Basically is it a cool room is it dark those are the basics lights on if you have a TV on. If you have a ton of noise that is not just soothing peaceful. White noise all of those can disrupt that circadian rhythm and not let your body produce the right amounts of melatonin to get you into that. Nice. Deep sleep think about cooling the room down. Even if you have to put an extra blanket on letting the room because her at night your body. I believe I saw temperatures like in the sixties where you actually sleep best which I know around my house would be considered very cold. And being very honest with you, I could totally sleep in those types of temperatures with a lot of blankets. I think that my family would kick me out. But maybe right now look at reducing the temperature in your bedroom. Bought a couple of degrees seeing if that helps sleeping with two separate blanket. So if you're in a shared a bed with a spouse or partner look at having two different blanket. It's so that you're not doing tug of war over blankets in the middle of the night, especially if you are cooling your ram down making sure that it's very dark. So if you're in the city, and there's a lot of light outside from street lights or city, Light's, whatever the case may be looking for blackout curtains. No in our home, we have blackout curtains, and I close those early in the evening and turn on lamps and turn off overhead lights in that is indicated to help go ahead and get your body into that melatonin routine. Okay. So we've talked about those general lifestyle changes that you can make that should help your overall sleep pattern. But one of the things that I wanted to address was whether or not taking melatonin before sleep is indicated for people who have sleep disorders. I wanna say that I'm registered dietitian. I am not a physician so nothing about what I'm sharing at this point moving forward about melatonin should be construed as medical advice. If you suffer from significant sleep issues or asleep. Order you absolutely want to talk to your physician about that. Especially if you're currently taking any type of prescription medicine for sleep. But if you are just in general suffering with some periodic wake up or inability to fall asleep. I I recommend that you try all the different interventions that we've talked about I about changing your sleep environment. Looking at what you're eating and drinking. And then if you need to consider melatonin as an over the counter option here are a few things to keep in mind. Melatonin is your body's natural hormone that it produces on a daily basis that helps ready the body for sleep. It's become a very popular over the counter, sleep aid. And as is the case with most over the counter supplements, it's not heavily regulated. But in looking at what the experts say and then again for my own personal experience. There are certain scenarios where melatonin can actually help you fall asleep or. Get you back to sleep in the middle of the night, some of the keys to keep him on our that more is not necessarily better and melatonin is not typically recommended as a day today. Remedy to get you back to sleep. So I wanna make that clear. I I use melatonin drops specifically when I am traveling especially across a couple of different time zones. Sometimes when I come back to again, kind of help myself understand that eight nine ten o'clock at night on the east coast is when I want to start getting ready for bed. I will use the melatonin drops to get me back into a good sleep pattern. Now, the melatonin drops I use are a brand from life extension. I have no affiliation with them. I will put a link to the product that I use in the show notes. So you can check that out on this. Unbelievable live dot com. One of the things that I like about the drops is one that they're drops. There's very easy to take and two in the dosage, you're only getting three milligrams of melatonin. And that really is about the maximum amount. I've seen recommended for use over the counter use melatonin is not indicated to be taken on a nightly basis. And I'm specifically talking about adults to if you are considering melatonin for your children police talk to your pediatrician about that some pediatrician said that it's okay, some do not. So that would be something that you would definitely want to check with your pediatrician about and in for you as an adult if you're considering melatonin, I would just encourage you to think about using it as a way to reset when you've been in a scenario that may be has messed up your circadian rhythm and not think about it as an every night option. So hopefully, some of these tips have been helpful. I would love to hear from you on whether or not you implement any of these strategies if they make a difference for you, or if you have some of your own tricks that you've tried that have helped you get into a healthier sleep pattern. I'll be continuing this conversation over in the Facebook group for this Molyneaux life so head on. Over to Facebook dot com slash groups slash this. Unbelievable life and coming up after the break, I'm going to share with you guys a regular segment that I hope to include here on this on Molyneaux alive called what makes you so unbelievable. I'll introduce that. When we get back from the break today's podcast is brought to you by healthy aperture, the web's first and only dietitian curated healthy recipe discovery site with nearly ninety thousand recipes to browse in categories ranging from gluten free to vegetarian to healthy desserts. Healthy aperture is sure to have a recipe. That's just right for you. Head over to help the aperture dot com to learn more. Welcome back. We're almost to the end of the show, but I have a special segment now that I wanna share with you when I was doing research to get ready to launch this podcast. I asked my Facebook group, what makes you so millennial, and I was overwhelmed at the hilarity of some of the responses it is clear that I am not the only one that identifies. That we have this generation in this age, we simply do things differently than our younger millennial peers and some of the feedback and responses, I got were hilarious. So at first I wanna share with you, this clip from Sally at real mom, nutrition dot com. Sally shares of me what makes her so on millennial. My name is Sally, and I'm afraid to use Uber and Airbnb because I'm convinced someone will up duct. And or kill me. I also subscribed to print newspapers where boot cut jeans refer to it. As taping a TV show. Even if it's on the DVR, I feel embarrassed taking a selfie and keep a day planner, and I still have a landline phone, and that's how unmown lineal. I am. Thank you. Sally. That was awesome. And thank you for being our first person to come on the show and share how UN millennial you actually are. I will have to say I can relate to what Sally says about Airbnb, I am an Uber user, but I to have never used Airbnb before. So luckily, my friend Deanna is going to help me check that box off of the list coming this fall. I'm gonna head up to Penn State to see my first Penn State football game. I am super excited about that. And there you have it that wraps up the show for today. Thanks so much for downloading this podcast. Thanks for listening. Again. Join us over on Facebook in the vis unbelievable life Facebook group. Let me hear from you. What's on your mind? What topics you'd like covered in a future show? Thanks so much for listening have a great day.

melatonin Facebook caffeine Emily Molyneaux Reagan Sally insomnia menopause Airbnb Perryman UN football apple Deanna partner Hill
The Science of Sleep for Ultimate Success with Shawn Stevenson

The School of Greatness with Lewis Howes

1:13:42 hr | 10 months ago

The Science of Sleep for Ultimate Success with Shawn Stevenson

"This is episode number eight nine six with the sleep Dr Shawn Stevenson welcome to the school of greatness. My name is Louis House former pro. Athlete turned lifestyle entrepreneur an each week. We bring you an inspiring person or message to help you discover how how to unlock your inner greatness. Thanks for spending some time with me today. Now let the class begin Huda said to keep the body in good health is a duty otherwise we shall not be able to keep the mind strong and clear my friends. Welcome to this episode. Im pumped because man. I used to sleep in like crazy when I was a kid. I don't know if you were like me. Were you slept in to like ten eleven. Twelve one PM sometimes and your mom would scream match you and ripped the covers off your bad and say wake up get up. It's time to get up. My mom used to do that to me all the time. But there's something that she had rock because she didn't know the power of sleep and sleep science. It's and the key to actually allowing your mind to be clear allowing your body to heal with the optimal sleep now. She didn't know I was staying up late. She didn't know how much sleep I was. Actually getting she just thought I needed to get up at a decent time and I usually stay up too late I was up to like one two three. Am A lot of those his times. And what I realized is that I didn't have great sleep patterns growing up. I wish I had better powers some years I would sleep a lot and I remember those years being the most productive in sports and the most alert school which was already hard for me to do because I struggle in school I was in the special needs classes and it was hard for me to retain information in books but this is all about the science of sleep. And I'm telling you sleep. Is Everything if you WanNa get if you want to burn fat if you WanNa be smarter if you want to remember more if you want to look younger we're to talk about the science of all of this and how Shawn Stevenson dives into explaining this and the keys on how to better sleep yourself and how it affects everything in Your Life Your relationships to your finances to everything it all comes down to sleep now. Shawn Stevenson is a bestselling author and creator of the nutrition and fitness podcast. The Model Health L.. Show amazing show if you haven't listened to it yet it's got a background in biology and kinesiology and he has over. Eleven years of working with clients is one of the top nutrition experts. It's in the country and on its podcast model. Health show he interviews world renowned experts on the topics of health fitness nutrition personal development and of course sleep and he breaks down dozens and dozens of research articles in almost every one of his episodes where he reveals the top science for the body nutrition. John and sleep and innocent of you. We talked about the different types of sleep that are out there and how they affect cognitive abilities and memory so if you want to have a better memory there's a different type of sleep that you need Schantz family culture and the importance of being playful. Why playfulness actually allows you to sleep? Better why Shawn's body deteriorated at twenty two years old and how he turned his life around. How food is connected to sleep and the foods can aid in better quality sleep which wants to eat before bed which ones not to eat biology versus willpower? And how to avoid setting yourself up for failure when you're trying to stay healthy. This is perfect for the start of the year started a decade. I'm telling you you need to get great sleep in order to to achieve great things in your life if you WANNA have energy clarity focus if you WANNA make sure you make better decisions if you WanNa make sure you have better intuition if you want to earn more all all these things come down to having the right sleep so without further ado. Let's dive into this episode with the One and only Shawn Stevenson arrive. Welcome back into school. Greenest podcast man shot in the house. It's getting wild other. Yeah it's been a minute. We had. We had on your same four years ago. I thought it was. I know Tom is flow by man. It's crazy time so for those. That don't know Sean. You are the the expert on sleep and more than sleep now but you known for sleep. Got A book about sleep. But you're just an amazing researcher on the body Audie and on human performance on nutrition food training sleep and you're doing more on the emotions and everything thing on how we can perform better human beings. What I what I say? That's about accurate. Absolutely Air Man and you just moved to La so welcome in years man to come out here. We have some stuff in common. Where I lived in Saint Louis for six years you grew up there? Born and Rai- raised man Saint. Louis I still have three everyone four area code so I still held. That's been having that cell phone number since one thousand nine hundred nine and we're here man you've done some amazing things you've got a book on audible as one of the top books sleep smarter on audible helped so many people sleep better and I thought it'd be perfect going into a new year and new decade to figure out. How can we sleep better at the main keys for sleeping better moving forward? We talked about this on four years ago ago. What's the same what's updated on how we can sleep better? Yeah you know the thing for everybody understand. I think it always starts with us. Asking asking the right question and a lot of us. Sleep is become it's just exploded and I'm so grateful that I was there to kind of thrust this new movement and sleep wellness. I mean now. Now there's even so many apps that are that are podcasts that are just storytelling to go to sleep at all has like a series which is just sleep stories. I think it's called to help people go to sleep because it's so hard for us and we'd now we know but why. Why is it so hard to go to sleep? It's just the environment that we live in today and it's looking again at the question. So what is sleep. Actually we have to start there. What is it so this is this thing we're chasing after we're trying to get more of it? We know it's important but sleep is really first first of all. It's very strange. If you look at some of the characteristics from the outside like your unconscious for our you're not really moving your senses senses dulled and gone down. Obviously your visual senses are reduced or just nine lesser weird. And you have your eyes open but even your auditory your sense of smell so your sense of touch all those things reduce and your. What's different from that and like a coma is that it's easily? You can come out of it if somebody nudges you. uh-huh or something that goes to like coma. Yeah is like a little minor committee hibernation. You're like a baby bear you know but what what will we see in the inside and this is what's so cool now is that we can track and we can study the brain and see what happens. We know you're sleeping based on changes that happened in your brain waves and so right now. We're in a kind of normal waking state of Beta frequency and our brainwaves. Maybe a little gamma if we get to like Bruce. Banner like amped up a little bit but from our normal waking state of Beta we shift into Alpha. And it's just a slower pattern and Alpha is really aligned with what we would refer to as I getting in a flow state right right. It's just a calm relaxed state of presence and we naturally transition into that state when we're getting close to sleep this one. A lot of creativity can kind of manifest. So when we're we're getting ready for sleep we get into Alpha. Yeah okay is why it said it's very good to like when you first wake up because you go in reverse when you wake up you know to focus on your day. Hey your goals for the day because okay so we move from Beta two Alpha and then we go to Theta Theta is a really strong transitionary every state in theta. You're in what it would be considered if we looked at it as compared to something like a hypnotic trance all right and data data and so this is when you're asleep this you're not asleep. This is a transitionary stayed very close asleep and when you're not translate we were just talking about Moore disappeared and I was just talking today but we're kind of trying to manipulate that data frequency to kind of get in there deeper in the brain and to give a good analogy like kids up until the age of about seven and are spending a lot more time in data. And so you're very impressionable right. This work why kids like believe everything you know. I'm not going to throw out any names. You Know Santa Claus Boston anything like that. I'M NOT GONNA say it's not real but you know like everything just taking in very deeply right now. This is where a lot of our programming that even lasts into our childhood takes place the state of your very impressionable and then from there we transition into Delta and so this is when we know that we're in sleep and then within our sleep there there are four primary stages. We have the big that people know is non room sleeping rims sleep right so rim sleep rapid eye movement. Sleep this when you're getting your dream on and this is when is literally like our. It is freaky really. This is a weird weird thing. Yeah so it's rapid eye movement. Your eyes are moving and that's the best type asleep no and I'm not gonNA say best. It's a part we need all of them and this is the point. We're GONNA come to and so this is when the process for example during rem sleep is when when you have something called memory consolidation. This is where things that you're learning even right now get converted into your short term memory so it gets filed away me becomes more of a permanent potential thing in your brain. You need sleep in order to remember. Stop you and so. There's a study recently. And what they did was they had folks to do do a memory test and they had one set of the participants take the the the study. Take the test in the morning and then they have to repeat beat the test at two hour increments for twelve hours and then they track their results girl then they had another set of study participants. They had them take the test first and then they had them just kind of wait all day. Get a good night's sleep in the retests in the morning without doing it over and over again and they performed twenty percent better on a memory tests only testing once and then getting a good night's sleep and remain. We tend to think that we need to keep hammering the overnight stay up all night testing and quizzing ourselves. We should be actually practice for an hour. Get a good night's place and hopefully have better results. Yeah Yeah I mean the point is you know we've been in this situation where we're pulling all matter because we don't know any whole book so Oh yeah man. But that's that's that's REMM sleep. And then we have non room sleep this is. It's considered more than anabolic deep sleep. This is where a lot of the anabolic anabolic hormones like hgh secreted right and it's also known as the youth hormone so kids have a lot of hgh up until around eighteen to twenty. We have a big sharp decline the HGH production sleep. You produce the greatest amount of hgh because we secreted during the day all of our hormones are based on the time of day and this is another really important point is that weird lined up with nature's clock but we just don't realize it because humans have the unique ability. We can cut ourselves off from it. We could shut although although the blinds and we could just create eternal daytime in this room if we wanted to. You know what I mean but all of our hormones are getting releasing a cyclical cyclical pattern and human growth hormone are greedy egregious. Greatest secretion or skeet of the. Hgh happens during sleep and specifically during that first stage of sleep and we go for the first time in too deep Delta Non Room Sleep. That's when we're producing. Hgh Gauge creating more. The biggest secretion happens then. Okay Yeah and so. If you're not getting optimal sleep you're missing out on this powerful vital hormone and whenever never I would hear hgh. When I first started doing research getting close a decade ago I would think of Barry Bonds and like Jason a rod no disrespect? This is Marion Jones builds. But it's because of a ESPN just seeing the highlights in the news but human growth hormone is something that we produce you know within our within our bodies you know what I'm saying so produce more of it. It's only through sleep. No no we could be with exercise especially like resistant drivers of Anabolic Bali growth. So resisting but more so powerless you can get a really good. Polishing will produce help produce more H. T. H H do for you when you go to the benefit of. Hgh is not that we tend to think is that it makes you perform better specifically makes you bigger. You're right that's what we have. You See. The transformation of somebody like Barry bonds his body. It's not that just makes you bigger and you can hit the baseball fast if they already have these skills. It's it's the recovery. It helps to recover faster my son my eight year old son can get out and run. Do sprints with us like crazy. We're we're just demolished the next day and he's totally fine doesn't feel a thank. You just produce Major League baseball really healing so it helps with healing. It does help with protein eighteenth synthesis and also retention of muscle mass. So this is huge. This is something we tend to lose as we get older as our muscle mass and I think it's really important for us to understand. We're talking about body composition laws fat loss all that stuff muscle is your body's fat burning machinery really. That's on your more of it if you want to burn fat because even as we're sitting we're not training right now but depending on the amount of muscle mass that we carry on. Our bodies has a huge impact. On how many calories burning to sitting here are resting metabolic rate eight. H H helps you to retain that muscle that you're out there working hard to build. Those are just a few things. So what are the main lifts that you would say. I'll tell you straight up. Dead lift is like it's money in the bank for produce. Hgh heavy heavy. Or is this just like you're doing seventy eighty percent. I mean even eight hundred eighty percents. Pretty good we're talking about getting up there close to your Max. Yeah absolutely and that's for a lot of people's like that might be a little bit of fear comes up. I don't WanNa lift that heavy. I'll tell you right now for my I've been in this field for almost twenty years and what I've seen people don't get hurt. They're lifting seen people getting hurt. Picking up a feather. You know getting her picking up a pillow highest does just because our bodies are so conditioned to sitting not performing. And we're not doing the things that that kids do that. Keep them healthy right. One of those things on jumping on the couch. Were just running around or just picking up stuff. We'll do we'll do them. We did as a kid and then something happens in our environments are say. Stop playing. Stop playing so much especially from where I'm from. It's like leaving. That's something we say. You play too much the surgery. Oh man you play too much but you shouldn't play a lot. You know what it does and this is the thing. This is why both of us love sports. It's a dimension of that they're there's still socially acceptable. But we love it you learn boundaries you learn how to communicate in different ways besides just vocally you learn how to move of your body in space and like things like proprio section. This is the awareness that your of your body in space. You Improve Your pro -ception neuro -ception all these different aspects. Thanks so our bodies interacting with our environment and also our internal environment. And if we're not playing we're missing out on this vital part of our development you know one of the best ways we can play adults. Man Is it's warrants or just go out and throw a football and play Frisbee or what's what are the activities you think are best. I is such a great question. Man This is so funny. I've been thinking about this the last two weeks I have so. I didn't realize I was doing this. My two sons live with three kids. My daughters oldest Mars two sons living the other nineteen year old son and a eight year old son that live in my house and we have a culture of like. We're dancing every day. You you know like I don't know why we just do it. We're playing every day just the other night my son's we you know. We sat down and ate dinner together and then afterwards they were fighting for like twenty minutes but it was like play fighting. But there's with you being a parent after washes like would you shut up. You know like stop. You know like we start Argon here take you played too much and then I catch myself like they're just having a good time. They're learning how to have those boundaries how to play with each other how to move in space how to grab somebody embody and not hurt them versus hurt them. You know what I mean. So and they're playing they're having a good time and the thing is I'm the one who usually initiates it. I just want to do for a a couple of guys you know what I mean. And so that's one of the things is if you have children play with your kids is that. What's that mean? Play Wrestle one great exercises and what I used to do my asylum. You know we just moved out here hell. I don't know the landscape is much but I would take my son to to the park and then I would just follow him do whatever he does whatever he wants to do his own going through the tunnels climate stuff. I follow you. He's the boss Simon says that that's one thing. Okay by the way your wife has some like some of the best home cooking ever has with your wife as your amazing easy. I can't remember what it was specifically. We have some like casual type of all the casserole. Yeah good at Buffalo Castle Man. It was amazing. And did she make cookies. A No vote took A. That's my downfall sugar. How bad is shorter? I sleep. That's such a great question because that's the only the only but one of the negatives about me that I eat too much sugar and then I'll go off offers for like sixty days right. I'm like stream. Yeah I'm always on a bag of cookies. I can't just do one or I'll do nothing for a long time but I think that deprivation approbation can lead to the rebound behavior. Now I need it. Yeah Yeah it was. So here's the thing so. There was an incredible study that was done. And there's it's difficult to do human studies when it comes to addiction because of the implications right but there was a fantastic study done using rodents using mice race and what they allowed the mice to do was have free access to either cocaine or sugar and they picked sugar ninety six percent percent of the time Coke Gina Right they were so addicted to sugar. Sugar broad tastes better too right. They took rats that. Were already even addicted to cocaine and they quickly progressed and shifted over to an addiction. Sugar wow it's that's strong in like we humans. We're hardwired if we're just looking at our biology. We're hardwired hardwired through evolution to crave into enjoy sweet things for biology's implication that. There's a lot of dense dense calories. There it's a dense calories. It's not a calorie. Rich is not like a healthy calories. Great Right not necessarily. But even the sugar we'd be exposed to drive Aleutian would be something like the biggest gift after we've run into maybe with some honey but today we have everything twenty four seven. It's a hold. We're not we're not wired up for this exposure honey was probably like a nice was probably so strong you just put a little bit on yeah to add not like dump the whole thing like a winning the players. It was like looking jar jar. Yeah you know what I mean. I was so addicted to hunting cheerios. Like all my others were so that little man it was like my best demand. Oh well even met my wife and I was like shifting like I change my health and I've been working as a personal trainer for like like a year and a half I was like eating organic whatever but honey. This is my midnight snack right. But here's a this is amazing mazing. Afterwards the milk Mike so we started. I haven't had cereal in a long time. That was one of the things that was the hardest meal ago. But that's something eliminated eliminated. The century from my Diet and replace with. Cookie is crazy. Do this the culture again. That's the big thing but just on on that point of how does this affect our sleep really great question so the first thing to understand is the impact that sugar has has on various hormones. If thinking about you know Cortisol for example or stress response and basically what happens is when we eat a high concentration of sugar we get this hit and it feels good. You know we like Serotonin sort of you know and this is why some carbohydrates like if we are select selectively getting our carbohydrates. It can be a good thing right but it's just when we go too far and we go We have a hypoglycemic responds right. And so we get a blood sugar spike and then a blood sugar crash and that for us. That's emergency to our biology because when your blood sugar goes too low you have reduced brain function and your body if we're talking about survival in the conditions that we evolved in. You're not sharp. You're tired exactly. You can be more of a victim right and so our pray and so what happens is you get a response from your sympathetic nervous system in your cortisol levels calls norepinephrine adrenaline. All those things start to spike to lift her blood sugar back up against. You're not vulnerable exactly exactly so that. You're just sharp and ready in okay. AM prepared so your your body just going up and down all day as opposed to a steady and maybe a spike when you eat a little bit and then steady and right or talking to close in proximity go to sleep. That's going to really messed up. You know there's all these different people to talk about intimate fasting or when you should stop eating by. What does the research research say about eating before sleep? Anything whether it's healthy your snack of dark chocolate y. I don't care what it is. Is there a time limit. You should stop eating by before sleep. And is there a certain foods you can eat before sleep that actually benefit or we're not. This is a good question. I've been looking into this for quite some time so we let's address both of these things. Let's address wine lesson. Jurists alcohol endless address food food so when it with alcohol so what we do know is that alcohol does in fact help you to fall asleep faster. This is a fact across the board relaxes as you said if you know. And that's all good. The issue however is that we experienced something with alcohol in your system and in your body metabolize alcohol. It's called Rim rebound effect right rim rebound effect. And so what happens. Is We go into we earlier. We talked about those sleep stages basically your unconscious but your sleep stages are fragmented broken and so we'll go into a deep sleep. What's the main stages again of sleep? So we're transitioning as as we go from waking state to sleep we go from Beta Alpha Data Delta but within our sleep we have these four stages so we have non rooms. Lebron sleep in some transitionary stage Gotcha and so some of these stages. When we're actually asleep unconscious unconscious get broken and so our rim sleep is suppressed right and remember rem sleep is where a lot of memory processing place? So if you're drinking a lot doc at night you'll have less memory is ever hearing. Do you know anybody who was drunk before they went to sleep and not remember what happened. Lots of people. Yeah Yeah Wow because of the sleep so it doesn't matter it doesn't matter that you've got sleep. It's the quality of your skits modern. Yes yeah and you can literally forget what happened in those people say that. I don't remember a thing. Yeah because in their room sleep is damaged. But then there's a big rebound effect with the RIM sleep towards at the end of the sleep cycle if we if somebody's getting eight hours of sleep on alcohol so again but this is not to say you can't trink issues I would recommend give yourself a little bit of a curfew with alcohol of a couple of hours. If you can't if you plan on getting a bed at midnight you know maybe just stopped drinking around ten and give your body your body metabolize alcohol relatively quickly for most folks and you can accelerate support. The process by having some water is is our thing is having too much water before sleep. If peeing is a problem Bob Moon you know. Yeah like so. Many people come into my clinic and they're just like you know I keep getting up in the night. They don't drink water all day guzzled before they go to bed but there are obviously there are some situations when folks have issues with the bladder shirts like that but for the most vote. He's drinking water before bed. And you're waking up once even once messes up your sleep tournament area. I mean it can but I don't WanNa make a psychological big deal because it's okay there's even research now and it's come out recently just in the last couple of years about Humans having basically two faces asleep You know there's a for a moment and then so what would happen if we're talking you know a thousand years ago. Let's go oh back even further ten thousand years ago when folks are you know you're living in tribes. You GotTa Hut going right so you go to sleep but first of all we would go to asleep earlier because when it gets dark AMAC safety right. You're not out and about on the Tundra. You know what I'm saying where the line can see the cave. This is N.. Even if you think about sleep because gay like processing this stuff in the last years if it wasn't as valuable as it is as we would be bombed out of it a long time ago if you think about how vulnerable you are right so much magic happens when you're sleeping that we just can't get anywhere else and so anyways we would go to sleep when when the sun goes down and wake up maybe just say somebody goes to sleep at nine. o'clock is sleep until maybe one you get up. Maybe have a little snacky maybe have sex. Maybe if you got fire maybe you write or read by fire But today Fong all right. We get up midnight snack beaming light coming out of the refrigerator. Raise your right and you know and we're bathroom but then and you go back to sleep and you'd have time to get another. You know three four hours of sleep in addition to minimum. So what I'm trying to say is. It's not a problem that we wake up at night and I've seen so many people get just very just psychologically troubled messed up. You know that I wake up. It's okay it's okay. We have to relax into and understand that you know things happen or bodies for some folks. It is chronic chronic issue. And they usually have to do what's happening with their hormones. And if we did a hormone panel we'd see that a lot of times we we call him clinically tired and wired where even though they're physiologically tired their bodies wired night cortisol is spiking way too early in the evening. Because Your Cortisol is actually supposed to elevate in first thing in the morning like between like when the sun comes up. That's how we were. hardwired cortisol is not a bad thing and this is another thing. I want to make clear today. None of our hormones are bad. We wouldn't have them you know but it just gets all of the bad press now. A Cortisol helps your thyroid to work right. Your thyroid is regulating metabolism awesome. You WanNa burn fat unique cortisol all right. It's not a bad guy it's just it's producing the wrong times or the wrong amounts. It could be okay I I think of it like Hawk you know into ventures like he's got a role but you know my smash them stuff on accident I give in too much. It's responsibility so yeah so if we're looking at alcohol go back on that before. Don't expect excessive with it. I'm assuming right you'll get drunk if you if you're getting drunk. You better believe like it is for them and how much time we got yet. The hangover is a result of the sleep damage as really the big thing. Really get great sleep. You shouldn't have a hangover absolutely. It's hard to have great sleep. If you're drunk yes you can I mean forget about it but it also and I know that a lot of people experience that you can handle it more when you're younger right. Yeah but it's still. You're not going to remember things. Yeah I'm not saying that that that part and also we're accelerating aging. We do stuff like that sleep deprivation. I don't know if you talk with her but I was talking with this apple and so her her co author of the telomere effect they. Dr Elizabeth Legge Brush won the Nobel Prize for the discovery of telomerase. And so tell me longer to have a longer life telomerase. The Marines is an enzyme that can add a link back onto your telomeres essentially reversing aging process. Essentially it's very complicated but just as essential but what shorter telomeres kilometers faster than anything. Apparently Asleep Declaration of severe pulling all nighters. You're doing four hours of sleep only and you think that's cool is not cool. It's not cool. You're you're you're accelerating the time that you're GONNA kick off to die. Quicker Diabetes Heart Disease K.. We used to see this stuff and folks we describe as quote in the elderly population arthritis. That has started happy generations younger and younger and younger. Now you even have children who are getting adult onset diabetes. It had changed the name to attack. Type two diabetes all right because no longer just adults getting it all right so just to make that clear and I know this from experience. This happened to me. I had arthur basically arthritis of the spine US twenty right track practice in Saint Louis at. I'm doing the two hundred meter time trial and I broke my hip from running because my body I was accelerate the aging process so much really. Because of the way I was living my life you weren't sleeping well. Nothing was well but a big part of me is for me is like what are you making your body audie out of which we know we get in to talk about another time. But if you're not giving your body the raw materials to build your house your physical house is going to do a patchwork job in. I don't remember you saying that you broke your hip and pride track practice. No no trauma. Nobody hit me. Two hundred meter. time-trial broke my Jackson in here. Do I rented four five forty when I was fifteen. Wow you know what I mean like. Everything was looking great. But what were you doing. Man I was made out of like true. True story is made out of probably like five percent most pizza. It's so Clayton Missouri. Man Imos so good I I've barely A. I didn't need a salad until I was in my twenties like solid until about five years ago to my thirties. Man Yeah but you were sneaking other stuff in. Though I was doing veggies I was doing doing other stuff but yeah I didn't even salad because I was a picky still picky. Sob Right now. But it's like every year evolved more and more and I try new things but I figured figured out a way to make a salad taste great because I never liked the dressings. They always smell bad for me but sweet green. Have you been a screen it. I don't think it's amazing. There's gotta be one by Sweet Green. It's kind of like a just a build your own salad so it's like I can throw some chicken in there. I can throw something else. But it's got addressing. I found one dressing that I like cashews spicy cashew and that made the difference for me. So I'm just like bill of all the veggies in there and just a tiny bit of cashew dressing. It's like I'm good and I try to eat that almost every day. ooh So now we know your secret man because the cash on Spicy Castle not too much because I want to be drizzled with calories and all that stuff. It's just a little bit and what's in the salad I so I put I put Romaine and ruge and Romaine or baby spinach. It makes up that three combination usually just due to them sometimes do Kale. But it's too hard we now so do rubella and manage usually in the Romaine and then I put carrots carrots. Onions sometimes squash cauliflower Broccoli. Sometimes sweet potato based on what I'm doing and then I'll put. Oh Yeah I'll put chicken and a little bit of cashew sauce. And he's congratulations. You're adulting salty all right. Those are the only agreements overnight. You're you're winning on a whole different level so I just I've been talking about. This is a lot recently. But I've been studying the brain for new project I've been doing and a recent study was done at Chicago's Rush University and compile all this data they had thousands and thousands of study participants and they found that test participants who were consuming two servings of green leafy vegetables ables in day had brains that were eleven years younger than the rest of the study participants. who were getting that much crazy right? So leafy Greens every day to servants. Yeah and this was done on elderly folks so you can keep your brain eleven years younger by getting into servings two servings a day so let's get back to the And what should we eat before sleep if anything and when should we finish eating before we go to sleep perfect perfect so we talked about alcohol. Don't have too much. Don't get drunk but you can have someone if you went to a couple hours before. Don't drink too much water because if you wake up all the time that's not good either. Yeah Yeah So. What about food so so with food? There's a there's contradicting information out there on this and so some of the best data shows that having a little bit of carbohydrates for your evening meal for your dinner so I'm not saying like eating chocolate out and then go to bed. I'm saying like you know if you have dinner at seven eight o'clock having a little wacky carbohydrates it helps to produce air toning honing. What are the best carbohydrates like sweet potato? You just mentioned sweet potato or I mean you know vegetables are carbohydrate. But you know some a little bit denser sweet potatoes there's keen Wa innings when we get into these things everybody's different and you know there's sapping ends in the Kien. Hwa they might be trouble could be white rice brown rice. It could be a little `Basta depends on different the pasta there's like the Cauliflower Pasta Outta Everythi bonds Zucchini Pasta. I think I saw some coughing pasta. Go I'm just kidding. They'll be okay so you can have a little bit. Carbohydrates for your meal. Fruit is another obviously carbon dioxide awed dominant category foods. So how do for you this. This causes a boost in Serotonin. We have a little bit of carbohydrates and so I know the big you know. There's a big Kito Movement. Which again is a wonderful framework? I use all these different frameworks in my in my nutrition practice as a consultant and as nutritionist. For again you know almost was twenty years. Now I've been in this field but I would base it on what the person needed right is always dependent on you and where you are right now which might change and so we're getting in conversation about Kito you can even have a certain percentage of carbohydrates on Kito. You might even just reserve those for you meal really right into beans could be another one you you know depending on your digestion. How prepared and so with that said so? Serotonin here's what's so cool about it. serotonin precursor to making melatonin right. All right so your body produces his glorified sleep hormone but man. We talked earlier about how our bodies lineup with nature. And how our body is secreting hormones on a pattern or cycles melatonin is arguably the biggest controller of your body's metabolic or circadian rhythm. mm-hmm your circadian clock as determining when you're producing all your hormone melatonin is not just about sleep it's about regulating your whole body. That's why there's so many supplements of coming out Melatonin supplements that are doing so well right but you gotta be careful like straight up hormone therapy. You know what I mean. It's such a big regulator controller. And you know just talking with the bosses in space talk with Dr is Dr Michael Bruce and always have these conversations. We've seen clearly that folks folks said get dependent taking too high dose or taking Melatonin too frequently in. Here's what we thought. It was just a hypothesis. We thought that like some other type of like taking a testosterone might reduce your body's production. It doesn't reduce your body's production Melatonin. which will we come back to where this is happening? But what it does is is it depresses or shuts down your body's receptor sites for Melatonin. So you still make it. But your cells receptor sites can't receive engage in receive it and turn on the sleep related processes and everything problem right. Okay so says down your body's ability to receive Melatonin and so the great thing is is that we do have access to these supplements which is wonderful. I'm a big fan of using them in a micro doses and even more so for me would be in spot cases. That's right just use them of something. B Twelve or whatever. It's like this for a few months until you feel like you're count to speed. Our sleep is so important with so many things and so so if you just need to get on track. We don't want to create a dependency. I love it for travel. If you're changing time zones you want to get back on schedule. If you've had a couple of rough night's sleep sleep you know maybe it's work or whatever that's a great question I'm doing okay. So Melatonin has its place but just to go back to where this is produced and y even taking a supplement. You still continue produces that this is crazy because in my conventional university class I was taught that your pioneer Glenn Produces Melatonin. And that's it we now know today. Then there's four hundred times more Melatonin in your gut and your belly than in your brain all right so this microbiome all the science and all of this discussion having now it really is a final frontier. We're talking about health is the interface between the outside world and you you know. It's like what we're taking putting in our bodies that's the most intimate experience in the world and what's happening your microbiome determine what becomes you and what is waste so so. That's a whole other conversation but I just want to know that that we have to take care of our gut health. We'll come back. We'll talk about that another time. So Melatonin is tied to all these things But with Serotonin with getting that little hit of carbohydrates can be helpful for producing serotonin and Melatonin in the evening. Now there was a study that was conducted and they found that when folks who were overweight eight close to bed time they had a greater secretion of quarter saw. I saw all right. So up of over. Fifty percent greater cortisol secretion all of us by the way produce a little bit of cortisol when we eat a meal. Because it's a big big like all hands on deck experience because you're taking stuff from the outside world and putting it in you your body to make make sure that you're safe simulated it's got to check it all make make sure to throw it up or yeah. Everything is so much that happens but if you're the folks who were overweight in the study who consumed right before bed had like over fifty eighty percent higher secretion of Cortisol and the problem with that is that cortisol is kind of like the antithesis or like as inverse relationship with Melatonin. So of course ause hi melatonin gets. You're not sleeping while you're eating right before bed. If you're overweight obese there's a higher propensity and this is why there's some efficacy behind the statement of don't before bed. I don't like that statement is a blanket statement across the board. I don't however I do like research search saying you know so just to be a little bit more mindful of that but the problem is like number one if you want to have something have something. That's it's more stressful. Trying to have a snack if you WANNA snack but also part of the reason we might want to have a snack you know. At twelve o'clock at night is because we're a net flicks Chile asleep money sleep. You know our our practices in our culture around food and US not getting the nutrition you need but it's just it's our culture around food until it goes back to like so you need to be sleeping. A sleepy brain hungry brain really sleepy. Brain is one hundred regulars tired. You're hungry absolutely I call it. tonkery take your anger and telling you that just happened yes. Angry brain is a hungry braintree right absolutely absolutely so why is that. Why is your sleepy brain hungry for food? Oh man this is so crazy. Listen to this so there was a study that was conducted and it was crazy. And what happens with the brain and your nutrition in and glucose reading the brain when you're sleepy and so across the board even though we can use ketones processes in the brain we all know this but there are certain parts so you bring that can only run on glucose and so what the studies found the study found. Was that when folks were sleep deprived just one night so one night of total sleep deprivation I was using the study. So this basically if we stay for twenty four hours from now until the same time tomorrow they found that there was a fourteen. A twelve percent reduction in glucose is reaching brain literally. Your brain is starting to starve. And what happens when that happens when we go back to that evolutionary perspective. It's danger right. All all hands on Deck Cortisol Response adrenaline response. It is a dangerous situation and they found specifically fourteen percent of that Carbohydrate Reduction Reduction or glucose reduction reaching your brain cells with from the prefrontal CORTEX. So that's the most human part of your brain responsible for executive function social control distinguishing between right and wrong. So your ability to even choose whether or not to eat. A food is dramatically reduced. Because your brain is like starving. If you've ever had ice cream if you've ever had cookies if you've ever had a candy bar your brain knows hard. wiry I can get a dense source of glucose to shoot it back to my breaks. I needed did you know. And so. That's when we get into a battle of our biology versus our willpower. Your willpower is GonNa lose out in vengeance. True you know in for the toughest among us you know what I'm saying. So but why that conditions against yourself and we do that when we're sleep deprived and so what I want. People to know is that it's not a a lot of times these things aren't necessarily your fault when you're trying to battle it out and not eat the food because our brains are usually a tie brain angry brain. So what would you say. You're is the optimal evening routine or the one that you do. Yeah that's a great question. Great question it's it's evolved. You know what I mean. And that's what I want people to take away to that you can change. There's so much cool stuff that we can do today meditation. You Got Journalese you got Taichi. There's all this stuff you could do playing board games. Have you played the heads up. No yes right right so you got all these cool things you can do to hang out with your friends you know Tomba your significant other. How do we fit it all in well? You don't have to do everything we can do. Each thing in micro way but so for me. My current evening evening routine is number one just kind of the Palmar thing for me is getting myself some tech free time before I go to bed. Where lay my head down at least thirty thirty minute? Yeah we all can do this and Harvard. Researchers have confirmed I talked about this and I push this culture like the last five years hard so people have heard this. This came from all right. I've been really working to get this out here in this week. We've got them right here. That got the new iphone Scott three sick as it right but this this device is the greatest deterrent force equality today and so our research. Researchers confirmed that the light exposure blue light specifically in white light that Kinda shoot out from our devices that we can't really see the for sitting here and their web this light around us. This is ambient light but if you're in a dark room and you see that phone bright it's like emanating like this bluish alien light right and so what they found. How was that this? Light does in fact suppress melatonin secretion and dramatically increases cortisol and they got numbers on this. So what they found. Is that approximately the every hour on your device night. You suppress Melatonin for thirty minutes. Oh right every hour to suppress MELATONIN for thirty minutes. So if you're on your device three hours always Melatonin suppress for ninety minute. Wow right and so again even though you might be unconscious and go to bed and you're not aware anymore you're not going through your sleep cycles efficiently and so that's what it's really about is optimizing our sleep cycles. We do that with the way we live our lives and so just to go back on that point with me just at least know at least ideally want to see more like sixty minutes. Yeah I mean then we'd like to get into that place of like. What do I do though? Read a book you hang out with your friends you go to bed. Some people just aren't trying to hear that man so so there's no phone and no TV. Yeah so no. You can't watch your show your movie you. Here's a here's a here's a couple of weeks in glasses on you've got the blue light-blocking glasses you've got blue light blocking APPS for your phone like it's built into the iphone now folks who have android they have like nightshift. I'm sorry was it called. Twilight is another thing I believe is what is called okay. So there's some things you can do. Yeah so there's things that you can do to reduce that experience and for many folks. I know myself included. I definitely do feel like sometimes even as a neuro neuropsychiatric just putting putting the glasses on. Excuse me I would get sleepy you. It's just chilling now or we can also you know dim. The lights around us may even change some bulbs a couple of bulbs in your house. Candle light a sexy. You know what I'm saying so you just change and evolve with those kinds of lights. In the evening those tones write these kind of warmer colors. I and so. That's that's what I do. Give myself a thirty minute curfew. I really love to just kind of take some time. Hang on my wife will talk. You know I'll do some reading this again. Like got its light dimmer lights a little bit dimmer. I'll do at least probably ten minutes reading twenty minutes. Sometimes if we're not spending some time we have that and then for me. I Love I get a chance to do. Magnesium bath mom evening so oh this is a this is a big man so magnesium has been found to be responsible for over six hundred and fifty biochemical processes in the body many of them related to you. Relax and sleep all right so magnesium is needed to like contraction and relaxation of your muscles. So the relaxation response of your muscles like if somebody's cramping that kind. Kind of being magnesium helps along right so but also it relaxes your nervous system so it helps to shift over from your sympathetic fight or flight nervous. This is a magnesium helps to shift you into the pair sympathetic rest and digest partying nurses and so people have been doing this for centuries like absence Saul Bass has helped to improve sleeping been relaxed sore muscles heal faster all this stuff. It has ingredients. Now we got some like supercharged magnesium salts and really do this almost every night now now a couple of times a week you know saying but even once a week it'd be good when I have also I have a topical magnesium spray use that almost every night. So I'll just like massage besides rubin and that's another thing that you could do to get a massage all right if you can sleep from your significant other or self massage you know there's even acupressure points and I talk about this and sleep smarter because I'm very analytical and how I think I'm like You could see touch a point but there is some evidence that this as you know. They did this in a clinic. I'm sorry hospital. And so what they did was manipulate this acupressure points and they saw higher levels of Melatonin metabolites in their urine by manipulating this pressure point. So it's it's doing something with melatonin right. But with massage you produce endorphins. serotonin right so this all helps with relaxation response. I don't know anybody that's ever gotten massage in like God. It's like I'm so ready to fight now. You know what I mean. They just WANNA chill man. Okay so if I can you know my wife I massage your feet or if she wants to massage my feet. That's so great man. I got a little tennis ball. And I'll just like put that on the floor and Rabat around on my feet kneeling bottom Wi fi So there's another couple of things and so some of these things are they're not as consistent consistent things for me is screen curfew reading time with my wife and magnesium those things no food a certain time probably right. Yeah I don't think about it because I'm nourished and I don't have a hungry brain so if I eat you know we finished eating at seven or eight. Whatever it is like I feel? Ah I don't need to jam any food before bed but the other thing I do as I'm walking into the bedroom turn the thermostat down cold and and we've talked about this before us in so sixty nine. Yeah atman every night. Yeah so good. It is and this goes back to that evolutionary Russian airy process evolutionary biology. We have a natural drop in our core body temperature at night one to two degrees. And what the theory is because again like a lot of stuff we don't know uh-huh specifically why is that our body uses a lot of energy to try to keep us keep our temperature up so by bringing that down a little bit more. Energy is being dispersed dispersed to do things like memory consolidation like detoxification of your brain the Glenfiddich system like There's a changing of the guard. That happens in your gut microbiome like all this energy is needed to bring you back better right and so if your environment is too hot no matter where you live on the planet whether it's like Chile. La Or. It's you know Antarctica it. It gets well that might be what during the daytime and during the nighttime the temperature is different temperature. Goes down a little bit at night. No matter where you are and so if you artificially keep it high body's going to be trying to fight emry itself down so help it a little bit today. We do have access a lot of us to regulate our thermostat. Yeah at least you know like during this time of year here in. La like you can get down you know fifties and sixties like you. You can just open a window you know and so yeah so that's what I do. I turn the thermostat down or turn the heat off. If it's been all sure sure mazing so that's your evening routine. What else do we need to know about sleep? We've talked about sleep sanctuaries and make sure you have the snake plants and all these things you still do the state plan. I have not got. We just moved so I haven't gotten my whole thing. I've got some blackout curtains because you know when you came to my house. We're out in the woods dark. It was dark dark dark black. You got the moonlight. But that's our bodies we evolve with that you know that's a natural spectrum of light in the LUX is so much much less than what's being out of your telephone son but now you know kind of like a neighborhood so it got some blackout curtains again. But something else that that I would be interested in is still buying like. Why does this matter? Why should I be looking at optimizing? My says twenty twenty yes. This is a new decade aid is going to be the last decade of your life but it's also with all these opportunities and work harder mentality and be more productive. You're going to get less sleep deep less quality sleep if you have that mentality as well right if you're like so many opportunities it's a new decade. Let's crush the decade. That type of thinking thinking could make you hurtful in sleep right when you said crush immediately thought Gary v Cork and he's like the guy but he seems like he's you know he's out there just just dominate his thing now that he's out talking about he gets seven hours of sleep a night. Now I talked with him. Maybe four years ago. We're we're having dinner and this. Is this beard Gary via. I don't know he did. It was a little moment a beer and so I was just like enquiring. Like hey man. So what's their health practices like. You're trying to play the long game. He's talking about buying the jets. How you GonNa do that if you did? Your D. E. A. D. There so what he's hired trainer to travel with him because he like he knows himself to keep them accountable and that in and he gets asleep despite what people think right and so. We'll just keep that in mind the people that you're looking at people that even the ones that are saying you'll sleep is for suckers. I promise they're sleepy. I promise you gotta be. You can't operate or and also also they might not be sleeping enough and they're not reaching their full potential. You know what I mean so be very careful about that because what you WanNa do you don't WanNa just execute you want to be the very very best version of yourself to get up and execute. You can accomplish so much more when you feel. Well I think our saw Steve Harvey talk about. He's mentioned something. Yeah I think he said sleep. Sleep is for those who are broke or something like that. Yeah then you'd see this. I know what you're talking about. He said something like Steve. It might have been him. Yeah Eh said this or that. He said this. Recently I saw video came up about a month ago. He's like sleepless for for Bro. People for people or something like that you got to work harder then people. If did you WANNA make money right. You gotta spend extra hours and things like that but again like I know a lot of these behind me sleep. We have these messages and even another really good a friend of mine and yours to Eric Thomas Right. He's another person out there but when he shared the upper four or five or when he goes to sleep early. Like we've been we've been hanging out for a long time asleep while I eighty. He's knocked out but he's getting up and grinding right. He's when he's up. He's trouble so his thing is sleep. Get enough sleep but don't sleep in. Don't oversleep don't be lazy. Yeah that's the difference. It's not don't sleep that's killing yourself and that's so you're not showing up as best you as we Kinda gone through today. Is there too much sleep absolutely. Yeah we can and I know many of us have experienced this where we maybe we sleep longer. The normal and we're tired of super tired when we get up and be like tire for awhile and a big part of that is just kind of even how we're interrupting our sleep cycles but that's You know really unique conversation. What is the optimum hours for? Most people who live busy lives who are pushing the envelope on work family the activities. They're doing a lot of things they're trying to fill it. All on their plate you know achieve their goals and do everything. What would be the optimal amount of hours of sleep? Sleep for those types of people. I'll tell you right now. That eight hours is is not enough for some people are for some people for some some people at six for some people at seven for some people is nine. It depends. Man is the answer that nobody wants to hear. Because you always so experts like giving people these cookie cutter answers like you get eight hours sleep. I think that's wildly negligent to tell people that because you come become an erotic about something that you don't even really need what it really boils down to. If you're getting eight hours of Shitty sleep for me. I like in sleep minutes to calories like today. Most people are well aware that it's not just the quantity of calories. It's the quality of those calories for same thing. It's the quality of those sleep minutes. Not just the quantity right right so you can get like if you're looking at. What did I mentioned earlier chocolate? Dial right versus wild caught salmon or Lewis Salad. I should call Louis Great Salad or something because it's a custom bowl. It's great in the salad great so chocolate. Dial versus a salad of Greg. This is going to have wildly different impact on what it does to your metabolism right. And and so the same thing with their sleep minutes you can be getting like eight hours of chocolate. Dial sleep because of your blue light exposure because of you not tapping into thermal regulation Asian because you having issues with blood sugar regulation and listen goes on and on and on some of the things we talked about or you can get an incredible optimize version. The best sleep that only takes you six and a half hours where you're going through your sleep cycles efficiently and you're waking up feeling like a beast right. The answer is it depends the quality of your sleep. And who are what. You're doing right now because there are times in your life when you know you've had to sleep more if you're somebody's training for whatever your body just needs needs a little bit more sleep. Maybe you're under a lot of stress. Whatever the case might be? It's GonNa Change. Then we have to honor our bodies. Obviously I'm a big fan of routine because your body's always looking for routine but when you're up life is dynamic like things are going to happen and so I allow myself to change my sleep schedule a little bit and I try to stay within a nice framework. What if something's going on like and I know that I'm stressed like you know like I really need to back off? I need to recover. I don't need to push it down more and this also just comes with experience variance to sure you know what I mean so that I can wake up recovered and get back on my grind. You know what I mean so but just a little quick thing that I want to share with people. That's another big. The point is that our quality effects are appearance right specifically are everybody. Nobody's waking up like you know what I just WanNa be super ugly today like. It's possible you know what I mean. I want to scare children. You know what I mean and there was a really cool study. That was done recently so this was just in two thousand seventeen gene sweetest researchers and what they did was they had study participants. Take a picture. After a full night of good sleep and then they had take a picture after sleep. Depriving them where they're getting about. Five hours by six hours of sleep for two days are sleep. deprived them for two days. Take the pitcher again as a a mixture of pitchers that These raiders people who were raiding all the peoples beauty. And what they did was. They looked at all the different pitchers. And this is looking at. What's happening in our brains just again through evolutionary biology when we see people we get feedback and what the scientists? We're wanting to find out to sleep. Deprivation caused a hesitant to want to be around some bite. Well all right. And so. What the raiders? Foul was that when people were sleep deprived they they were deemed to be less attractive. They were deemed to be less healthy and they also decided like I would be less interested in socializing with this person. Okay aw just in two days of sleep deprivation and another study by Swedish researchers found that just five days sleep deprivation. You know just getting less than six hours. I was asleep led to forty percent increase in fine lines and wrinkles in the face it age do very quickly but the good news is it. It reverses not as quickly rebound yeah. It's called beauty sleep. Why don't we talk about it's called beauty sleep for reason there's there's Israel rejuvenate tive magic in this in sleeping? I mean and so looking at how we feel about other people in how we're showing up in the world old like your sleep has a big impact on that and tell people about sleep debt. I mentioned this before. If you've if you've gone twenty five years of just horrible sleep. Can You oversleep for twenty years. That's a long time a few years five years you've been bad in your twenties and you've been already late nights in Europe a promoter and get horrible sleep every night can you rebound and put more sleep in that bank debt. Recover in the way that we think about sleep debt. It doesn't work like that and the good news is again. This kind of goes back to the conversation about telomeres. Once we change our habits and our practices you can do things to start to reverse that aging process in some aspects rights by lengthening. Those telomeres by doing good things for your body which includes getting more sleep so you burning the candle at birth with both ends burning. The telomeres both ends. You can reverse that process. That's the good news is good now in the context of sleep debt. So if you're acutely if you're just sleep deprived arrive for months at a time. Getting Four. Whatever hours your incidents of heart disease is skyrocketing heart attack stroke diabetes? All the stuff is going up. Chances Are you're not gonNa make it very far. Some people even people listening. I'm fine got to be careful about that now. That sleep debt is a lot to pay back if it's like a day or two maybe three four days at the most And you kind of catch up you know maybe on the weekend that can be helpful but it still like. You're not getting back as much as you're taking out of that makes sense. So the best strategy is to get high quality the keywords high quality sleep more consistently and then if something happens where it throws you off whatever they could got an event for a couple of days all good. I guess what you're GonNa probably be pretty destroyed and you're going to want to sleep more remorse of course but if you're constantly dipping into that bank account you can't readily pay it back. Yeah as much as we think of him. Dude this is awesome stuff you cover a lot of this and your podcast your book. Where can we find your podcast and and listen listen to that? Yeah I mean. We're they're listening to this amazing podcast on my show. It's called the model show up and we've been we started like maybe six seven eight months after you you okay and so we've got about seven years in January and you're like six years you out and so what we create masterclasses on specific subject. So whether it's obviously sleep. Wellness or metabolism fat burning a natural treatments for things like depression diabetes. And then I really strive to bring on the very best people in the world in their respective fields of health and wellness and so we do masterclasses whereas solo episodes with me and we bring on the best people in the world. That's a really great. That's a great great show. I love it. They really powerful. Because you break down all the research that you're finding and you kind of share with all the science and the proof of these things which I think is powerful. You're not just sharing ideas or thoughts. You really dig in so and you've got some other projects that you're not talking about right now but we'll have you come back on some time and talk about those things talk about everything man so we'll have to now you're here in town. Have you come back on more. Let's share the the three truce because I don't know if people probably didn't hear you for years ago all my new audience members so breath. I don't even know if I asked you this last. Maybe so imagine it's your last day on earth many years from now and you've created everything you WanNa create you've done all the research the books the podcast. Whatever it is? You've done it all but for whatever reason you're GonNa take all of your work with you to the next World Heaven wherever you go right but you get to leave behind a piece of paper and you can write down three things you know to be true about your whole life experience of all the lessons and truths that you know the you'd WANNA share behind. What would you say are your three truce was coming up for me? The first thing is that this might sound a little strict trek love winds coming from me love winds for me over these years man. I really believe that our relationships are the most impactful axel thing on our health on our success in life on our ability to problem solve into just be happy. Our happiness quotient in our relationships sleep is amazing relationships effect. So I think it's just a huge governing force and love wins you know and finding ways to not try to win but to love more so that'd be one. I hope that makes love wins number two would be. Wow this is tough man is self care. Make sure that you're taking care of yourself that you could show up as the best version of yourself for the people that need you. You know. There's a big culture today of of pushing yourself to limit sacrificing his word sacrifice. Sacrifice yourself so that you can do good for the people that you're trying to help or even do good for the world but the word sacrifice is from a root meaning to make sacred and so if we're making sacred the craft of taking care of oneself itself so that can be the best version of myself. I don't really see it as a sacrifice I if I'm getting a better leaf. I'm skipping out on the party a little barely. It's not a sacrifice it's a sacred practice so that I could be the best me possible so make sure that you're focusing on self care as you move into the future so that would be number two and number. The three would be to laugh as much as possible and have fun. You know be with people who make you laugh. Cultivate humor. My came from a place where there was a lot of crazy man. Like people from where I'm from you can have post traumatic stress syndrome realize it. You know the sirens the gunshots the violence when you go outside. You don't know what's going to happen you know what I'm saying. It could be a nice day. Everybody's out plan shooting hoops on the crate. You know what I mean or it can be a drive by you. Got Drug dealer right next door and those are my idols. You know what I mean and coming from that environment and I think part the reason that we made it out of those circumstances and did it grew somewhat gracefully is that we have laughter. You know we still ahead laughter in our household you know. Even though like even my family members that weren't necessarily the best role models we still had laughter. You you know and just being able to play have fun and so I think it's super important and also just as we move into this next decade I I think that laughter humor smiling kindness. These are going to be the things that really helped to bring us together. We got enough stuff bringing us apart if we stop taking ourselves associated and understand that we are just a cell in this incredible body that we call earth and our job is to be alight light you know into. We have the ability to light up in your room. Go to and I've just literally yesterday random experiment and you know. It's like the holiday season around this time and I was just smiling at people whether it's in the store just people driving by in the parking lot. Boom smiles nine times out of ten small smile back. It's a responsive reflexive thing and we and then they can carry that on to the next person I love. I love that so instead of saying you play too much much. Say you don't play enough right. Yes keep playing. Keep playing while you're playing like that. Awesome Manuel acknowledged brother brother. I appreciate your wisdom. I appreciate all the research that you that you spent so much time on to give US clarity and peace of mind because these are scary the topics and ideas that there's so much noise out there and we don't know what's true and what's not true and we don't know what to do. There's usually too many options too many things to try. So thank you for creating clarity creating the research and the foundation for us to have routines and simplifying all this mess so I see them and they have horse okay final question. What's definition of greatness? My definition of greatness coming from where I come from and I went to the other extreme. I just started to give myself my time my energy to everybody else and I kinda lost myself and I was trying to find enlightenment doing all this meditation and I was brought this concept of non attachment and I believe that a lot of my suffering spring was a result of my attachment to my kids and my wife and my family members all the people that I want to serve and and I get the concept because without as much attachment you experience less suffering I decided to consciously attach myself to my my wife. It's not a it's not a ignorant love and attachment. It's A. It's a chosen decisive intentional attachment and so for me greatness is loving somebody more than anything else you've imagine. I love her so my right. Yeah I would. Of course like many of us feel like you know. Jump it from a bus for somebody but I more so than give my life for her. I want to live her. Wow you know so. That's how I think that's that's what greatness is to me. You know being able to live fully and completely for somebody Steve. Thanks man appreciate. I hope you enjoyed this episode of Shawn Stevenson. If you did this is your first time here ear. Subscribe to the podcast over an apple podcasts and leave us a review. We've got over six thousand five star reviews and we'd love to hear from you so every comet might we love to see your comments and share them with our internal team and let other people know how much you enjoyed the school. Greatest podcasts. If you've been around for almost seven years now then make sure to subscribe if you haven't yet and leave us a review as well. We'd love to hear anyone's thoughts and ideas on this episode and on the show in general and also share this with a friend. If you know someone who wants to feel better be healthier be bitter lose weight earn more money have better. Relationships ships have better sex all that than send them this link Lewis House dot com slash eight nine six to listen to this episode on the science of sleep ultimate success with Shawn Shawn Stevenson and share with your friends on social media. Tag Me at Lewis House or on Instagram facebook twitter all the places Tag Shawn Stevenson as well. I'll let him know that you're listening to this or watching this on Youtube. Make sure to subscribe to all different places. We're at Youtube over half a million subscribers drivers over there because from a credible content post there. I'm on the tick talks now as well. So if you love to talk on Louis over there on tick tock and we're just trying to build this thing into something that is a powerful machine of inspiration to bring hope to bring clarity to bring insights resources to you. Your friends is your family and to the world so please share this with your friends and let's continue to stay connected to be a massive year twenty twenty and I'm super excited about doc what we have coming up the people. We have coming on the topics. We're GONNA be diving into all of it. This is going to be amazing. I'm so grateful that you're here and and I'm so glad that you enjoy the school of greatness again if this is your first time welcome we welcome you into the community. This is incredible community where people from all over the world have a growth mindset and you are part of this community now so welcome and again. Please leave us a review and subscribe over on Apple Apple podcasts. Make sure to check out Shawn Stevenson. All these up to check out his book. It is amazing I will have all linked up on the show notes at Lewis House dot com slash eight nine six also I want you to go to greatness dot com check out greatness dot com. We're launching something very soon over there. Go over there. Opt in the part of the launch. Something really exciting. We have come on over there. Greatest Dot Com. Check that out. And as the Buddha's talk to keep the body in good health. Is that duty otherwise we shall not be able to keep the mind strong and clear. Take care of yourself today this week this year this decade the body is all you have. You've got one body and it dictates a lot of your life it dictates your mindset everything else in your life so take care of yourself I love you. Hope you know that and you know what time it is. Time to go out there and do something. Great

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The High-Performance Dentist

The Thriving Dentist Show with Gary Takacs

1:09:05 hr | 9 months ago

The High-Performance Dentist

"Yes is the thriving dentist show with Gary Tax where we help you develop your ideal dental practice. One that provides personal professional national financial satisfaction. Welcome to another edition of the thriving. Dennis Show I'm Gary Tax your show. Oh Co host I want to thank all of you for your loyal listenership and engagement We certainly couldn't do what we do with the thriving. Dennis show if it wasn't awesome for your amazing support. Thanks so much narrower than I are committed to delivering new experiences and insights to you in the form of this podcast we. We both believed that the year twenty twenty is the start of another amazing year and also another amazing decade for the thriving. Dennis show and we want to make this year your most successful year yet by the way for those of you that may not know hosting one day. Mba Workshop in ten hin different cities across the US. The year twenty twenty. The purpose of that workshop is to help you transform your practice to thriving profitable and successful practice actes. The very first event will be held in Atlanta in February however the tickets are already sold out for that event we limited attendance because this is designed as as a workshop us that you can get the most value out of it however there are nine more cities where I'll be hosting that workshop in the year. Twenty twenty if visit thriving Dennis Dot com click on events. You'll find out all the details of the upcoming workshops. I'm really looking forward to meeting you in person sometime in the year. Twenty twenty. Hey I want to encourage you to come out to the next one. That's available which is in Seattle Washington in March. If you've never been to Seattle Seattle's an amazing city for for those who live in North West. This one will be convenient for you so whether it's convenient or you want an excuse to visit Seattle or you just WanNa take advantage of the information as soon as possible. Hustle come out and join us in in Seattle looking forward to meeting you there. It just episodes going to be an interesting one I have mixed emotions On on this on this episode a sadly I learned yesterday. that I lost a my mentor. Dr Oma read Sadly Adly Dutch read passed away yesterday at the age of eighty seven years. Old those of you that have been a regular listener to the show know how important doctorate was in my life as a mentor As inspiration as a model I met him in nineteen eighty at the very beginning of my career over forty years ago and he's been a mentor throughout my entire life And sadly he passed away yesterday. So we're going to devote some time in the beginning in the coaching and attaching segment. Where I'm going to share some fun stories with you that I've never shared on the podcast? These stories that you can apply in your practice. And they're fun I've never shared before and I'm gonNA use this as a bit of a tribute To doctorate. We're calling this episode by the way the high performance dentist and and I could hardly think of a better example than Dr Reed in terms of being high-performance dentist throughout his entire career. We'll talk about that in the coaching and acting segment the second part of this episode is a thriving Dennis Interview where I'm interviewing a returning guest after Odi Satu. If you're a regular listener show you recognize his name He is my resource. My go-to resource when it comes to all things health and wellness. And he's going to talk about some very specific things you can do to make sure you are a high performance dentist. He'll talk about some things that you can do regarding sleep to get more quality sleep. He'll talk about things you can do regarding your exercise So that you can be at peak physical shape you know. You can't be a high performance Dennis without being good tape. And then the third thing is going to talk about is suspicious ific nutritional hacks So that you can make sure you're fueling Ah Yourself as a high performance Dennis to perform at your peak potential. I think you're really going to enjoy this episode in today's coaching in action segment. We're going to be talking about the high-performance dentist and you're going to do something different today. It's a combination of attributes slash. Celebration of Dr Reed's life. Unfortunately he passed away yesterday as yet recording this today and we want to highlight certain parts of his life that hopefully we all can learn from an and in the process celebrate celebrate his amazing legacy life he had lived for eighty five plus yes So Getty let's jump in. Yeah you know near Narron when I think of the high performance dentist The first person that comes to mind is not jerome. Read And I met him in nineteen eighty. When I started in this career he was my mentor? My friend my inspiration My Guide in so many different ways and You I'm using that label high-performance Dennis but but let me try to a put some fact behind it so our listeners can understand You know exactly why I think of high-performance dentist first of all Erin He passed away by the way yesterday at age. Eighty seven and our listeners may not be aware of this but he practiced dentistry by choice until he was eighty six years old. It was only a little bit over a year ago. Oh that he retired from the practice that was by choice. He didn't need to practice however he chose to practise 'til eighty six years old now near and you've heard me talk about the fact that I think of dentistry as a marathon rather than a sprint. Right absolutely and I think think I love the fact that he did it by choice because many do it by Charis you pick and choose what you do when you do it who you read so you have fun every minute. You're doing it. Yes so let me explain what that meant for him It is last Fifteen years in practice from age. Seventy anyone to age eighty six Dr Reed practiced one hundred days a year. One hundred days a year and I talked about it and I said tell me about your concept about retirement. And he said Bulgari he said I intend to practice dentistry as long as I'm delivering the quality of care that I insist on and so he practiced a a hundred days a year for the last fifteen years of his career and Omer said Gary that gives me another do the math. Two hundred sixty five days a year when I can do whatever I what He and his wife. Marcy traveled extensively. They visit their their children grandchildren. Omer had lots of hobbies and interests and he had two hundred and sixty five days a year to pursue those but he chose to provide dental care one hundred days a year. It over said to me one time he said Jerry very you know I I love my life. I love the fact that Marcy and I and Can Spend two hundred sixty five days a year. Doing whatever I want However when I reflect on it the hundred days of year that I provide dental care to patients are the days where I feel most alive where I feel most most useful where I feel most valued where I feel? I'm contributing the most. Isn't it interesting perspective. Absolutely and You remind I mean I just went to see someone yesterday and his office was a man who's eighty six and he was he works in. It was a Saturday Ms. They're working on a Saturday Saturday. And maybe that'll be inspiration for our listeners that And in in our driving show interviews GonNa talk about how stay healthy throughout your entire career career so stay tuned. But one of the ways I would character characterized to read as high performance. Dentist is that He practiced dentistry by choice until until eighty six years old and he found that one hundred days that he practiced the last fifteen years. Were some of the days where he felt most valued and and he felt like he was doing his most useful work. So there's an interesting concept. Now let me characterize it another way. near you you heard me say that I met not to read in one thousand nine hundred eighty in nineteen eighty two two years after I met him. Someone published a book in this book was Always market in the back of delicate comics you know one of our trade journals and in one thousand nine hundred the book was titled How to have a one hundred thousand dollar a year practice now. I actually remember it because I was at the scene of the accident. I was seeing the crime If you owned a practice in nineteen eighteen eighty two and you add one hundred thousand dollars a year practice. You had a very successful practice so someone wrote the book how to develop one hundred hundred thousand dollar practice so that was the benchmark that was like the goal right well in one thousand nine hundred eighty two. Dr Reed had a million dollar practice. ACTES I think that would fit the definition of a high performance. Dentist wouldn't you and X ten x connects And you know what was the average wage in one thousand nine hundred eighty two. Let's say if you are working in an office. Let's say today's fifty thousand dollars in those days. Yeah you'd think I'd actually have to look that up but I believe The average wage was probably blay around ten thousand dollars a year. That's an educated. Guess right around one hundred dollars you know we're talking about the average worker. Probably made around ten thousand dollars. There's a year But Yeah Omer had the million dollar practice when the goal was to have a hundred thousand or practice you know Omer was always always pushing the envelope He was a by many that this. This A claim that I'm going to give him in just a minute is a little bit elusive. Because the data's well tracked but he was one of the very first dentists in the United States to have computer and that was nineteen seventy six. That was before my time but he had his first computer system in one thousand nine hundred seventy or go back in time The the the the computers that existed in the nineteen seventies were big mainframe. Computers occupied an entire office while Omer had a pc you know in one thousand nine hundred seventy he's six. He was always pushing the envelope he was one of the ones that coined the term the high tech high touch practice so he was all about technology. But it was all all about the people side of dentistry as well. Can I ask you a question. Getting a personal question might unfitting it. You had always said Omar had influenced you in a very big way in you becoming the person you became in the last forty years right. I want to kind of take that into two parts. One is as a as a as a business owner who owns a dental practice and as a coach who has coached twenty two hundred dentists across the country in the last forty years since Oma. What are the top things you took away from him? Well I can say that without a moment's hesitation the importance of the people side of dentistry. The people side of dust and He was my inspiration on the relationship ship driven practice. The relationship driven practice I WANNA tell I'm going to tell a story related that I've never shared on the podcast And you'll kind of understand how he influenced me this way because He was so refined. So far. Advanced on the on the The relationship side of dentistry. That in some ways we will spend many years trying to catch up to him But let me let me share with you. A it was it was in the early eighties. Ice To spend a lot of time in his practice I would simply go into his his reception room and I would sit in the reception room by the way he had a front desk. Klis office had no front desk. There was no desk. He blew up the front desk. And in its place He put a circular fireplace and in Arizona. We don't have much of a need us a fireplace because of the temperature however about maybe six weeks of the year he'd have a fire burning. You know maybe in in in January and early February late December he might have a fire burning in the fireplace. The rest of the time he would have these beautiful floral arrangements you know put in the The fire We would have these beautiful flower arrangements. But he had no friends. I would sit in the in the reception area and I would just watch and I remember asking homer because he loves technology. I said what's the most important piece of equipment you have in your practice. And he so let me show you let me show you as I thought he was going to show me something related to clinical dentistry and he walked me out to the reception room and he had a buffet table or a buffet cabinet set up in his reception area and on top of the buffet cabinet. He had a soft serve ice cream machine their soft serve ice cream. Okay Sir and I looked at him and I said that's the most important piece of equipment in your practice said Yup. It's it's a practice builder. Well I filed it away in my mind and the next time I was visiting his practice owner was opened from in the summer he was open from six. AM TO TWO PM. The sixty two He loved those hours because the early morning hours it would accommodate patients that needed hours. Outside of he was done with his day by two o'clock you were. He worked from six institute six. AM TO TWO PM. And I was in his office about seven o'clock one morning It was In the summer it was in July and I was simply klay sitting in the reception area watching and in walked a two Older men and they were dressed in their Tennis gear There are obviously going to play tennis and they were older gentleman and one of says. Where are you taking me? I thought we were going to play tennis. And the fellow that was leading him said well we are. We are but I wanted to do something I for your camera. Follow Me Chimera. And he walked over to the self serve ice cream machine gene and he pumped to cones of ice cream one for him and one for his friend and he said here have an ice cream. I'm on me. He said you can't say I never gave you something. I'm giving you a free ice cream cone on me. And the guy says where are well we anyway. He said this is my dentist Dr. Oh Marie he's the best dentist in the world. He said I can come one of his patients chance he said he said Theresa says I can come in here anytime I want and get free ice cream. And that's what I'm doing. Let's go play as he's walking out he goes. You should be a patient here to this in one thousand nine hundred eighty two. You know a little bit about marketing. Yeah this is Google before it before any of this stuff. Now I don't know what a commercial self serve soft ice cream machine cost. It probably cost him you. You know ten or fifteen cents a cone but how do you think is return on investment was of that ice cream machine probably like thousand ten thousand nine and he did. He told office patients. He said you don't need an appointment if you just want to stop by you come in anytime you want you can bring your friends. And and there's there's ice cream for you anytime you want a couple of things that just jumps out at me as a marketer is unique right we all give coffee ice cream. How people give Ice Green Zone? It's one hundred fifteen degree. Exactly you think now. Let me share another story with you that I haven't shared on the podcast in. It's a wonderful awful story You know Owner shared this would be because it happened after hours but one of the things he did when he was building his practice was that He developed a relationship with some of the high end resorts in town. And one of those was the biltmore resort. Most of our listeners recognized the Biltmore It was designed by Frank Lloyd Wright. It's one of the grand resorts in the world. That happens to be a here in Phoenix and Omer went to the manager at the biltmore and said hey if you ever for have a patient or patient if you ever have a a client of yours at the resort that needs dental care. I'll be happy to be your dentist on call. I'll be your Denniston call. And he said I'm here's my Here's how to reach me after hours and I'll be happy to take care of any of your guests now. Think about if they're staying at a very very high end. Five five star resort They probably have some means. which would you agree? Yeah so sure enough. One one When evening evening About midnight. He got a call from the the night manager at the biltmore saying read We have a patient We have a visitor of of our resort that just landed here in Phoenix. And it's a husband and wife There an older couple and the wife is experiencing some dentists dental pain gene. And would you be able to see her doctorate said absolutely have her. Go right to my office and I'll meet her there An older lived about Literally about ten minutes from his office so he got dressed. It was midnight rushed down to his office and got the compressor going the water going and greeted the patients when they came Well it was it an elderly couple and they had just flown from the East Coast Flown to Phoenix by the way it wasn't unusual for people at that time to experience tooth problems when they flew because of the you know Because of the altitude In the planes and even pressure right now they would often an experience problems and so it wasn't unusual in any way It was a a a relatively simple procedure but it took a little while to get her comfortable and to I think there was an old amalgam filling that had You know had deteriorated to the point. Where when the plane was was being pressurized at A constant pain so omer replace the filling. It took about an hour from start to finish and The the gentleman was waiting waiting with his wife and He said Dutch read. What do I owe you for this and He said you know. Thank thank you so much for coming in at midnight to take care of my my my my bride. My wife and a doctorate said Well his. His after hours fee was one hundred dollars and he said well. If if you'd write a check for one hundred dollars they'll be just fine and the gentleman reached into his Briefcase pulled out a check wrote the check and he handed it to doctorate. He said you may be a very very good Dennis. Because you certainly on my wife out of pain but you don't know very much about business and that we didn't really understand understand the the tone of his comment and he simply took the check folded it up. PUT IT in his shirt pocket and walked the couple to the door and as he walked to the door he started understand the comment because the taxi cab the dropped him off was still there with the meter running because the gentleman had said to the taxi driver. There wasn't Dubar -pected that was you. You know there was a uber or left. It was a taxi cab and he simply said would you please leave the meter running and wait for us and when we're done take us to the to the biltmore more and that's what. The taxi driver did Omer realized that the tax bill was higher than his right well. I didn't think much about it until Monday. See that happened over the weekend and on Monday he simply took the check. You never never opened it up. He added folded in his pocket and he left his office. Manager's desk can and he put a note on it said please deposit later that day. The office manager on Monday said read. Looks like you had some excitement over the weekend. Looks like you had an emergency visit. He said yes and she said you know that was a very famous individual. What here let me show you the did you look at the check? He said No. I folded it up. PUT IT in my shirt pocket. I didn't know It was F. A. Schwartz F- warts And his wife. It was Mrs Schwartz who he took care of but the gentleman was FAO Schwarz the the founder of the Toy The Toy Company. All right. Well I didn't know she well he was your patient. She was your patient and About a week later a box arrived at homers desk at his office. It was the size ace of a refrigerator box. So you can imagine that Narran right the size of a refrigerator you know. Imagine that yeah. Yeah and it was a big deal because that was before You Know Amazon and we deliver all the time but he but this delivery driver driver shows up with this box the size of a refrigerator and they take it back into his office and he opens it up and it's a wonderful letter written by. FAO Schwarz at ease. I just want to thank you for coming in at midnight. Taking care of my precious wife They had been married married. I think fifty years by then she's been my wife for fifty years. I've never seen her in such pain. And you master of masterly masterfully took her out of pain. And and I can't express my gratitude enough for you but I did notice that on your wall. There was photos of your five kids and I wanted to express my gratitude by delivering some toys. Please accept these gifts from my wife and I for you being such an amazing dentist and share these these toys with your kids and it was a box. The size of a refrigerator filled with state of the art toys. Absolute state of the art toys. How's that for a fun story? Both things that stood out in what she just said about. Dr Read the two stories you shared his and he believed in you know giving he believed in you know just taking care of people rates free ice cream or whether it's whether it's you know this patient at midnight. Two in Devon cattle notice was his family's rich person he just didn't matter who's taking care of someone someone. Mike would WANNA be taken care of relationship driven practices exactly and then I guess it turns into reciprocity Acetate. I mean he took care of you. I mean you had a kid right to your twenty when you met him somewhere around there and you couldn't have paid him a lot of money done a lot of things for him because you're just learning the ropes but didn't matter it by the way Dutch read was a masterful dentist. You know we talk about being a high performance dentist He did my seven years in nineteen eighty six I have my Seven eight nine and ten Are Veneers I had diaster between my central's and I had a little little tiny peg laterals and I had a funky looking smile because of my natural dentition and Dr Redid my veneers And you know if you're curious various When patients ask you how long do veneers last? I asked to read that question in one thousand nine hundred these veneers. How long are you gonNA last? And he said well Gary Very it depends on you turns on how well you take care of them. It depends on how loyal you are about keeping your future dental appointments so we can help you take care of him but he said here's what I think. Think think in terms of Ten years if they last longer than that think of that as a bonus now they're replaced replaced in one thousand nine hundred eighty six as were recording. This it's the year twenty twenty. How veneers by the way? They're still there now. Lasted thirty four years. That's amazing thirty four years I would tell your patients they last thirty four years but you can say you know someone. That veneers have lasted that long. I've got one more fun story to tell about Omer. I I haven't shared in this podcast would often hang out with them in the office and learn things and it was one of those days I was hanging out. I was observing. I was Making notes and I was learning and His last patient of the day he presented the patient needed a crown and The the fee for the crown at that time was five hundred ninety five dollars. I remember it vividly was longtime ago but I remember it vividly and the patient said will to read. I'm going to have to think about it. which by the way? What does that mean? Aaron in English would aiming English. Never it's never gonNA happen. It means no no but no now And so I said well let me know We would would love to take care of you if if if if you're ready and ULMER walked him out to To the front door and and As he and I were walking back in I was I was sitting in the reception room. at the time Omer had magazines themselves like so many dental offices. This half magazines right. Isn't that kind of typical reading material and a dental office magazines. Yes and Omer started to tidy up the magazines and I got up to help him and he said Gary here come here. Come here look at this. And there was a magazine open On one of the chairs and that magazine the where it was open was a two page ad for Five days six night vacation to Hawaii. Forget how much money five hundred ninety five dollars. Oh Omer said Gary. Can you help me get rid of all these magazines and we literally went around to the office and we collected a trash bin. Full of magazines. he called his office manager. Said please cancel all my subscriptions to these magazines now and he said he made a decision. Because the tooth's didn't hurt that he was going to go to five hundred ninety five dollars going to Hawaii instead of having his tooth fixed right and so what homer did after that is he replaced all those magazines with coffee table. Books representing need the interests of himself his team members and his patients so these were beautiful coffee table. Books that represented things homer was interested in like for example. He was a pilot so he'd have Books that were about aviation love histories who had books on history. One of his as off schedule as a gardener gardener They'd have a books about gardening. And so these were just beautiful books that people could enjoy looking at but he said I don't. My competition isn't other dentists. Petition is the five day trip to Hawaii right. That was ingrained in me from that moment on and were never had magazines his office after the day. He's had beautiful coffee table books. Well Hey I I do want to take a minute and and simply recognize the tremendous tremendous influence at homer had on me Throughout my entire life I am eternally grateful He first got me excited about the people side of dentistry. Help me understand. The dentistry is people gain and he modeled it and he truly was An example of the high performance dentist in many ways My thoughts my prayers go to Marcy and his family You Know Omer was thought leader before that was even a phrase We didn't use that phrase back then but he was a thought leader before that phrase even came to be and You know I'd like to take a minute in and For All of our listeners. Please keep his family In your thoughts and prayers And thank you. Omar Omer will be deeply missed He was one of a kind and one that I was very grateful to have in my life and influence on my life. Why in the next segment in are thriving dentist interview You're going to hear from Dutch. RUCCI ODIA too. And he's going to share some wonderful tips for you To become a high performance. Dentist Well I mentioned in the coaching and action segment that we have a very special guest actually a returning guest. If you're a long-time time listener to the thriving data show you'll recognize the name and the Voice of Utah Odia to see. How are you doing great? Gary glad to latte distressing time and space with you again. You know you You have a distinction on the podcast. Would you like to know what that distinction is. I have a feeling I know but I like to hear it again. Well our listers may not know but your distinction is you are the most hosts frequent guest. I've had a thriving show if I'm not mistaken. You may have the count better than I do. I believe this is interview number eight. Beat that sounds right. Yeah okay yeah seven eight or nine but you have your numbers in front of you know. You're a numbers guy. Now that makes sense to me I have so much to share. You know it's Well you know if you're newer to the thriving Dennis show you're in for a real treat Ut is a wonderful friend. A colleague Mentor and Authority on all things health fitness and performance. At one of the one thing you may not be aware because I track trek these things the interviews that we have done are often ones that go viral and become our our highest a number of downloads of all the different episodes. Well so hats off not a good. I'm I'm ready to share this. It's been a few months. I think I've been on and so much. New Information. With regards to nutrition and exercise performance and timing is is is specific. I wanted to have you on early in the year here. We are as recording this early in a new year and not only is it a new year. But it's a new new decade and I don't know about you but I am enjoying just the symbolism of the year. Two Thousand Twenty. You know I I feel like I have special motivation and drive. You know when it comes to two goals and performance and inspiration Feels very special to be. Are you feeling that at all or is it just me now I I in twenty twenty down and sensing it's another chapter and and time doesn't stop at all but whatever takes. People are motivated so easy on Wednesday. Just leave it alone but twenty twenty January. It seems like a good reason to to kick up the health habits or the productivity habits. So this is this is great for your listeners. Little Sidebar to you know that I teach at dental school on Monday. Mid Western University School of Dental Medicine and our campus actually has multiple Graduate School Healthcare colleges and immediately next to the dental title. School is the school of optum. OPTOMETRY wouldn't it be interesting to be a graduate in May from the School School of optometry in the year twenty twenty. How cool would that be good marketing marketing things? So I think so. Well you and I've been talking. We talked prior to hitting record. And you've got all kinds of cool things to talk about it's a bit of a a bit a combination of things. We're GONNA talk about helpful. Talk about fitness. We'll talk about wellness and will titus all into performance. So I can't wait to dive in CAN I. Can I turn it over leap. Let's go. Let's start well. Let's talk about what dentist complaints are. And I think sometimes they think they're physical complaints are unique but but any hard-driving person that has limited time but wants to perform high levels needs to start tapping into what athletes athletes. Do you know do things that average people don't do. When athletes -Sconsin make distinguish themselves in one hundred second win a race simply by do one small new? Think think and I think if dentists tapped in and you have all the equipment but if you're not doing things for your body that's making up perform well you'll always be behind the eight ball wondering why I. Why am I not feeling this or why am I not being as lucid as I should? What I enjoy prepping sixty years on Friday? So that's what we're GonNa talk about today things that you can do to make their life easier and more pain-free you raise a great point because I think there's some common denominators among listeners of the podcast and one of those common denominators would be that Our listeners would tend to embrace advancements in technology And I suspect that our listeners are quite sophisticated when it comes to adopting you know state of the art technology but with all that cool technology it still run by a human being isn't it. Yeah for sure and it's the same physiology that was on the planet five hundred thousand years ago. Oh so we'll talk about how we can fine tune that physiology of the dentist so that he or she can match which the pipe performance technology they have in their they'll be a high performance human being coordinating with the high-performance technology. Yeah I agree I agree. I think that's a fun way for our listeners. To kind of think about how it starts with you it all starts with you. What a nice way to frame the idea of taking care of yourself? I remember one of the quotes that you and I used in the past episode food was that you know. Health is the number one priority. Because when you don't have alf it's funny you know we talked about you know people wishing for things in the future and when you're healthy you have all kinds of cool wishes right but when you're not healthy you've got one wish and that's to to be healthy. I thought that's you know it's a heavy thought but it's it's it's a true reflection of the gift and the blessing that our health is now. I'm I'm here to share. I said I have. I get being certified in a couple different personal training organizations and reading a book every two weeks in in this area. I feel like I've got some secrets. People don't seem to realize that there's easy ways to hack your body easy ways to nurture your body so performance. Wow Hack now like you know being a nerd myself you know I find myself using that word hack and it's kind of got some fun symbolism around around too it's like it's easy shortcuts. Yeah so like what you said. Maybe it's not hack but it's it's a cool performance stuff we can do one thing and I can start with the sleep thing because people do all kinds of things dental saying I can afford a trainers. Here's they get themselves a good trainer. They joined cross fed. They have a you know healthy meals delivered to their house. Everyone forgets to sleep thing. Everyone and forget the sleep thing. I bet you not one person in the world said as New Year's resolution I'm going to get more sleep. They need less calories Jim. I'm going to do Yoga Zimba. uh-huh no-one said I'm going to sleep more because sleeping more if someone says I'm sleeping more right away to think in your performance down. Meanwhile some of the top of the world. You're saying both ten hours a night. Michael Phelps eleven hours a night Roger Federer at nine hours a night so it shown that that poor sleep undermines lines everything. We do from health to memory to emotional processing to to decision making so. It's funny that you know we're in charge of all these you know hundred thousand plus machines patients but somehow we don't think sleep is that important and the last thing we think about. We want to improve our performance before before. You really helped me understand this true confessions here for just a minute but you. You've helped me understand this. A massive amount about how important in sleep is and the cool thing about everything you're sharing is. You're you're a science nerd and I'm using that as a term of endearment as a complement hoochie. That's okay it's okay if call you science and earn but everything you're talking about is backed by science and before you shared with me imports asleep. I myself used. Lack of sleep is kind of a badge of honor. Why could get by with just five? Obviously I I would say things like that to myself and I've completely changed my mind set on that I've completely changed. My mind. Said thanks to you but I bet there's a lot of people that still kind of operate under the way not that I thought in the past which was lack asleep was a badge of honor that I can still function with very little sleep and I'm changing I've have completely changed my mindset around that And it's a it's a critical component. Just like the nutrition that we put in or the physiology exercise that we do you sleep and there's new science around that that shows how important it is Berkeley Macci Walker book called. Wadi Sleep was saying that some anyone who sleeps poorly cannot enjoy the rainfall will not have as good of memory will not have good emotional processing will not repair as well. Even Gina in gene replication is poor after four are far as a third of the genes disrupted in their the job to help rebuild arts or body that need to be building so I think a lot of smart people can't deny it I think but because you know like almost like a work ethic we the less steeped the more the more hardworking I am. I'm thinking if I was going to argue or work or compete with someone who sits bars night and I was doing eight. I'm thinking Abou- I got a huge manage. She's got a hand tied behind his back. So that work ethic Thoughts kind of creep in there that Well I'm better if I if I can just out work everyone else. But then it becomes a matter of efficiency because the guy that's getting eight hours sleep versus a guy that gets four together. It's getting aid is much more efficient. When he's he's working with people even even my now traders brokers business people you know they'll say oh I thrive on four hours and they're in their office thirteen thirteen hours a day? Or what happens if you look at their productivity. They're often rereading sentences two or three times there. I'm at their their their brain. Actually he shuts down. It's called micro sleeps the brain actually sprains like what are you doing enough identity in which transmitter builds up and brain actually shuts down for micro. Sleeps you make mistakes. It's not Microsoft's if you're pressing a button putting put or call on a stock trade so I don't realize the cost of sleep deprivation and Senator Disease Control. Atlanta says one out of three we Americans which is basically a hundred million people are sleep deprived and about sixty five percent of people overall. They might have sleep deprived. But there. Steve Qualities poor and most interesting interesting all about apnea and that is only one part of the puzzle. People may not have happened. Yeah they just they just sleeping in an inefficient state and wake up not fully rested. So Yeah I've heard from Clients of ours You know obviously I get into my clients very well at at you know not only the professional level but the personal level as well and one of the common things I hear from from dentists is an Alaska we didn't we didn't rehearse this we didn't talk about ahead of time. So I'm kind of put down the SPOTHERO cheap but I think it is is right in but a lot of dentists will say. I have trouble turning my mind off when I go to sleep. It's racing You know hundred miles an hour and I was tired. You know when I went to jump in bed then I get couldn't turn my mind off and I tossed and turned for hours before I could fall asleep. I imagine what I'm in describing here will resonate with many of our listeners. Do you hear that when you're lecturing when you're interacting with dentist you hear that well it's very raw. What's actually taking telling me? Is that their quarters. All's high if you're relaxed happy grateful you fall asleep. Basically within two to seven minutes that's considered ideal anytime anytime. Someone's mind is racing. It means you're physiology racing so basically you bodies still in sympathetic nervous system overdrive and that overdrive basically it causes cardio metabolic and psychological disturbances so they're being raw there but when someone said that mind is racing time that means growth hormone is lower melatonins lower memory percents. It's GONNA be lower emotional processing lower and they're actually if it takes them an hour to fall asleep and maybe because they've been looking at e mails and with a bright light. There were looking at their phone without having a the night shift on their phone. What happens is delays Melatonin production? Four hours Melatonin usually peaks for hours into sleep now. People's Melatonin is peaking for hours after it which is eight eight six seven o'clock in the morning so they wake up groggy after eight hours sleep simply because of being exposed to led lights and also. They're the racing mind but it's all about cortisol. Cortisol is great cortisol showing you behind the morning and it should be. Hi If in the middle of your fighting someone. Or if you're racing to define the plane to get get you playing a connection and O'Hara so anytime quotas high melatonin slow so right away. That Melatonin is something people often the tone and helps you get to sleep. Melatonin is just a message in your brain rain. This says it's dark it's dark go to bed. It's dark as dark. Would've at so in Cortisol High Melatonin down. So you're GONNA see with Cortisol high just like if you and I were stuck in a tree branch go to lions blois tie. We're not napping Gary we're not napping so so technically should be lowest nighttime Melatonin should be highest and then that changes places in the morning melatonins low cortisol high and you wake up so identified with racing mind as not going to have as good of memory is not as good good. Emotional processing won't have as good structural repair more like they'd have some chronic musculoskeletal injuries and making mistakes. So it's It's almost imperative. You know it's amazing how you know they have the pilots on planes doing cross Atlantic flights their their sleep masters one of my patients is working with pilots than sleep and what they do jump to improve accuracy and lucidity. You'd be surprised dentist. There's no training We don't do anything with sleep. We just we just think I'm a poor sleeper. Any time. I hear a patient. Say there are poor sleeper. I'm thinking poor healer poor memory and Della which is brain is overactive if live and leisure so you make a wonderful distinction between you know we think about our our nervous system And the difference between our sympathetic nervous system impairs sympathetic nervous system and There's lots of things we can do. Proactively to switch over To the Para sympathetic nervous system And Begin you know Our listeners will remember Back in it was probably high school science but sympathetic nervous. The system was characterized as fight or flight right and para sympathetic is a rest and digest so we WANNA make sure we get ourselves and rest and digest as clean your bedtime. This is just the things I would recommend like. I think I'd almost sleep is foundational. What how do you stay? Lean what you eat or how do you have a flat. Stomach can have strong legs. I said Let. Let's go to sleep. I sleep is the foundation. It's the basement like putting that's not be picking the east troughs and shingles out in your new roof when you don't have the basement done. So Asleep is foundational for me so talking about sleep I if you WANNA talk about a little seat this versus hacks if you want to call it and it's so it'd be part of me is it's good to wind route winding down is important. You know that's why a lot of dentists no their premium surgical procedure time. Their sweet spot is in the morning warning as natural afternoon. Lull between two and four where the body cool Senate wants to sleep. And that's tourists in South America and southern Europe. They talk about the Siesta. The napping because the body cools wants to sleep so we'll see as productive between two and four pm the most productive in the morning but as the day winds on then what happens is the body also wants to wind down. So I'm a dentist a lot of evenings out. You know dentists with Tom. Competitive Nature of the field than to serve putting longer Hours in from their work until eight nine o'clock at night meanwhile are ancient bodies our million-year-old physiology technically we're supposed to be Asleep two hours after sundown so notoriously after sundown caveman. cavewoman be sleeping. So here we're still doing endo's and crowns and bridges than the body's going. What are you doing and you wonder why your your brain is racing two hours later when you get home especially after having a pizza and cam out? He doesn't contract people. Go Take Melatonin Melatonin. That tells us nothing when you spat in the face of a million years of physiology. We're we're lying. We're kidding ourselves one of the if I if I could just just interject for just a minute in something you and I have talked about you you probably remember when I told you our hours. Lifestyles were open seven seven. Am to four PM. Monday through Thursday and seven to two on Friday. Now the reason I happen to be an early morning person in some of our team members are I'm not everyone of course but I like those hours tell you I like those hours and you've just give me another reason but like those hours because we now do have some hours outside of Normal business hours I if I normal work hours nine to five who. Then we've got two hours in the morning And we found that patients shots are more likely to keep those appointments because they start their day off with the dental appointment it as opposed to say an office. Hey we want to stay open late. You know maybe a couple days a week stay open late so we can accommodate. People need hours after work and we find that the cancellation no show rate can be higher on those. Because they you know the day at the day unravels on them and and the right You know all of a sudden you know. They got called into emergency meeting at work. Or were they start You know stopped at the recliner on the way into the dental office and they didn't get up Aw gave me another reason is is that by keeping those hours You can have a more natural winedown process before bedtime. Well eight or nine o'clock at night and then trying to trying to keep have your window and sneaks up on you you know you think Oh. It doesn't affect me. But they'll be chronic injuries which sabotage the retirement chronic injuries which. I'm short career so you think Oh. I'll sacrifice my body audie now for my product productivity but in the second half my life when people people don't realize the second half dozen start a fifteen second half starts at forty because avid lives lady. So someone's forty and over over there in there in there in the second half and second half if they sacrificed the body they will spend money time they'll be spent lots of clinical time and getting better and spend lots of money to the body back so I think right after school. You know I I was when I started working out but excise should be. It should be a part of every new Dennis. Oh someone's investing heavily in their DSO Evans Investing heavily in their office and there are team. They need to invest heavily in their body. Like Ferrari doesn't put no name generic fuel oil. You know the Ferrari when it goes around the race track does not think. I don't need to stop. I'll use that same tires for this whole three hours. No you'll crash. You have the ultimate solution to the most common reason I hear people. That aren't active. Aren't aren't doing anything active The most common reason that people people will give you as an excuse. We'll be I just don't have time for everything. Time is the most are. Let me use it and yet you have We'll stick with our terminology hacked that with the ultimate retort to that In the form form of HR it. We're just kind of going down some fun pathways here. In case we have new listers are not familiar with that. Would you talk a little bit about. Hi about hit. It gives you your life back. I think most people use time excuse not to exercise and my cardio believe it or not you. I'm not a long distance runner and and I have read and experts. Say you know long. Slow runs important or long walks still value the most efficient way to improve your cardiovascular system. The most efficient way to prove your fitness is into training training. So long walks long runs. If you're a marathon runner traffic on it's important to train in the sport your training but if someone's time starved the most efficient way way to improve your aerobic fitness is into training and talking about little seven minutes a day so seven minutes. What they're saying is the next? Scientists is equal to or better better for you than an hour at improving body takes oxygen uses oxygen and gives it away and that was Brat through for me when you share that with me for the first time which he literally you have the science this Much of the science came out of McMaster university not far from you in Toronto. And when you share that with me it was breakthrough because as you know I travel extensively will you and I are. Our fellow roared road warriors. We get to see each other a number of times each year when we're at common conferences together but sometimes it's hard to fit fit in my my normal. You know my normal workout routine when I'm when I'm home Is is that I run. Eight miles You know I'm a long distance runner and and I I run. I run eight miles and and that's my normal. You know fitness routine but when I met Chicago Midwinter Meeting or the Greater New York meeting or a a CD meeting I sometimes I have trouble doing that and yet no matter where I am I can get in my Seven minutes of high intensity interval training anywhere absolutely anywhere and I do your highly trained carries you want to be. Do you know ten twenty if you wanted to. But the science has little seven and basically when your way it's like when you're away in order to remember your family and your pictures of your family you look at a picture you think Does my kids all this my grandchild to have them right there. So the the human body works the same way. You might be running a miles a day minority body to maintain your fitness level. You don't need to run eight miles the Wednesday Thursday Friday in Chicago the winter you can actually just infiltrating keeps your body primed just like looking at age of your grandson keeps you prove your love doesn't fall down. Iran's with with you by by looking at the picture keeps the prime so it's a short form version but it's it's very effective we will have new listeners. Haven't heard you talk about to train would you. Would you talk about what a seven minute workout might look like and again you can have equipment you cannot have. I use a jump rope. Nope when I'm traveling. It's very easy to pack in the bag. But would you talk a little bit about what that might look like. Okay sure I think part of that if someone's a couch potato or sounds Has A BMI over thirty is obese has bad knees they gotta be careful and you need. You still have your doctor's approval before he started program so when I say interval training but it still works actually actually rehabbing people with cardiovascular after heart attack and is what they do is they use into training heavily monitored and they a US trainers obviously with them but naturally given idea when training is like Latin. Last night I was running between terminals to catch a plane. Last Planet Jacobo Toronto so basically I started running. I walked I walked off. The plane started walking and then I went running and I ran as fast as I could. I got tired so I started walking. I've recovered and then I started running running again for another minute. And then I then I got I got out of breath and then I started walking so naturally we when we want to push ourselves we walk. Walk run walk. Run Walk Round so literally. I did infiltrating for ten minutes yesterday without even knowing officially I was working out but to infiltrating all it is is a steady warm up and as little as a minute it sixty seconds on a stationary bike sitting down the seat on low resistance thirty seconds increase the resistance to be halfway. Now it's a little harder for thirty seconds and then I go act two Light Resistance as recovery and then I go to thirty seconds of intense resistance. Put it all the way up to the top and now I'm off the pedals. Now I'm standing on the pedals huffing and puffing thinking Oh this is not too bad twenty seconds eight. I'm thinking when is this GonNa end so at at at thirty seconds to recover. I go back down to seated with a lighter resistance so so it's really be done with you know if you're at the gym if you're listening to this and you're thinking about how you incorporate this and the GM any cardio equipment at the gym could be a a stationary bicycle. Could be you know a a TREADMILL could be a stairmaster could could be elliptical trainer and you can even do it without any equipment like I do when I'm on the road with the jumper for sure and and it's all about not hurting yourself it's all about just maintaining your physiology. It's all about knowing the science that says seven as he goes an hour seven minutes. He was an hour so the morning I spoke in Kansas City yesterday. I did seven minutes without judging myself for being critical I got off there and after five minutes. You don't even sweat so the cool thing about this is the only start sweating usually ten to fifteen twenty minutes into a workout so at five minutes. You're not even sweating at that point. So it's it's pretty remarkable. How and again? I can't explained all dynamic components of it and as an article I can make available for. You might be in your library from me but I'm it's called exercise. One less is more so I can make that available again because it will be fresh. You're yeah I have that I'm going to put that in the show notes So the show notes if you're listening thriving DENNIS DOT COM Encourage you to click on the show notes and I'll we'll have a PDF document of that article and it to what you're hearing now Mucci well. So far we've talked doors McKay good and only because again experts experts the pressure. Is that like that to be stuck on the the how and how is fine just to get rich. You need to save ten percent to pay off your debt you know. Don't spend more than you make however why I find his biggest driving force why. Why is what's going to get people doing this? So those excise important Important to their body very people know that she's an important to their mind and maybe we know that it's important to have a strong immune system that excise actually helps your gut flora be more diverse. And you live longer. Very people know that tire when you exercise it increases your immune strength of the IGA. And you make better. Antibodies in your slide macossa. See you don't get sick so So why I WANNA really. Let's let's leverage into the Y.. Please everyone can find a train. The why is what I'm talking about. So so we think about dentistry. I'm thinking I. I think that just know that. They're they're stressful. It's intense being a dentist. No one would say that it's relaxing walk in the park. Even doing a procedure you enjoy. People love doing veneers ears. When you're when you're bonding man you? She showed me dentists. That doesn't have his blood pressure apple. Her blood pressure advocate so to give you a quote from Harvard. Professor Professor Presser Psychiatric cadre at Harvard Medical School. He said He said he wanted to cement. The idea that exercise has a profound effect on on the cognitive and mental health in the human body. So he says I want to cement. The idea that excise has a profound effect not lie about a profound effect on cognitive ability and and mental health. He goes on to say it's simply the best treatment we have most psychiatric problems exercise the best treatment we have most psychiatric problems. I think for the ten reasons long-term Disability United States are mental illness so if you can actually reducing reduced a CD reduce depression and and and help improve brain health simply by regular exercise program. Now we're talking about getting these dentist. Exercise Forget looking great for facebook or instagram. We're talking DOC. Having the brain and emotional wellbeing balanced having good moore transmitters having a brain that's more neuro plastic so he can learn. This is why dental spent spend four grand at a post Grad Continuum and they won't exercise the whole time they've shown the exercisers. Have more of this neurotransmitter call. And what does it makes your brain more neuro plastic. It encourages the communication between all hundred billion neurons. And that's why brainiacs exercise that's why these these people who were who loved Dentistry need to RAF Gary. You're lucky like it's it's totally intuitive to you but ninety percent of dentists don't exercise these are the ones to know that if you want to go to the next level cognitive ability and emotional well being and a sense of peace of mind exercise will be a key factor to make twenty twenty and beyond I to make delight magical you just I. I so love your perspective on on you know to borrow that. Line from Simon cynic. Thank you know begin with Y. Yeah and you just did an amazing job of explaining starting with Y when it comes to exercise we then get to the how guest. But the Y.. is going to be. What makes the house stick? We're kind of coming close to the finish line here but one more topic I want you to at least glance on and certainly we can't cover it in depth but I would like to at least glance on it and Anybody that follows you on. FACEBOOK has seen Your choices your food choices and what wonderful food choices you make. And how when you're traveling you know. It's it's a minefield when you're traveling right in terms of what we're confronted with as far as food choices but you've proven that even when you're traveling and you're walking through airports and You're do not surrounded by your normal you know frigerator stocked with whole foods You can still make really good choices key. Talk a little bit about nutrition and maybe some some simple things that any of our listeners can do to up level their nutrition. Okay again start with why because I think Dennis think oh it's all about getting a flat stomach. No it's about having a better brain. All disease begins in the Gut. There's actually hippocrates in three hundred so two thousand three hundred years ago. This is before he knew about. Bacteria is before the about the microbiome before the National Institute of Health. seven-year first phase of the project. He said all these the one I read that you know five years ago ten years ago I thought little overreach now. See this is Gastroenterologist Robin Shut. Ken Evren Mayor Julia enders have all said that. Up to eighty to ninety percent of Serotonin Serotonin is your. Tend and befriend nor transmitter. It makes you feel it's like it's like the brains calming one if it makes you feel integrated in connection with the people so when you think about dentistry and people talk about being a great communicator and really good chair side to be empathetic. Serotonin is made in the stomach. Eighty to ninety percent of his made in the stomach in order to make it. Good you need to have a good digestive system. He'd have a good diet with fruits and vegetables and fiber. And you need to have only eat when you're in a relaxed state eating when you're upset about it when the bodies in fighter flight anger mode digestion slows. That's why people get constipated. Also means is. Your body hyper absorbs calories. And that's why people who are stressed out seemed to gain. They gave him weight by looking at food. So to make the most Serotonin have the most to feel the most connection with people and engage people with humanity chair side. It doesn't start. You can start with a little bit meditation you can. You can think about getting some counseling. But I'd say you need to start with getting better better food choices so that is by. Why the why is the best? Dentists seemed to have to be the best communicators you mean clinically amazing but if communication skills sap bache leadoff manager says you know please be quiet. I'm talking to crowns but so it's nice when you can engage in the conversation and you only do that if you're gi. You're twenty six feet from your mouth. Your but is in working order. And seventy percent of North American seventy percent suffer from digestive problems with bloating the number one which which basically means that a justice system is out of balance so no matter how much you love your job you'll never have the elevated serotonin which makes you feel connected and fulfilled so it's amazing using our. We talked about as being important and exercise being number one but man food is so close to one hundred per second right behind the finish line well Gucci as usual. You have over delivered. Hey I'm GONNA put in the show notes I'm GONNA put your social media links You're active on MM various social media. Channels I'M GONNA put those links in the show notes and I want to invite our listeners to connect with you on social media G. is okay if they reach out to you and connect with you on social media. Oh for sure instagram. Probably my favorite now. Because I'm like the dynamic nature of it I think millennials understand. It seems like Leno's is it. Under thirty five years of age there were born from tooth from nineteen eighty to two thousand so Yeah they would They it would be typically now if I look at that. What twenty to forty years old? So Yeah Yeah. They've kind of facebook. INSTAGRAM and snapchat. So I like to. I like to get people early on this whole wagon of fitness thing. So instagram is where I do the most dialogue but also which I I don't have I haven't given you. It's it's a five page article seventeen references and is on how to have easy chair side conversations with patients about nutrition. Oh so it's called gut friendly chair side conversations. I wrote it with a High Janice agenda seem to have the most time and energy to put into these conversations with local jettison Toronto. Oh I'm so. You'll have access to her instagram. So she she's knowledgeable in the area. We've done a number of articles now for some journals in Canada but This is about about about fifteen hundred word article. Seventeen references have gut friendly. which is you know we picked hypocrisy? Said all disease begins in the Gut. How Gut Friendly Chair side conversation? So Oh yeah. This is almost like a Kohl's notes for anyone you read this and they would actually have an easy current like something's references are two thousand seventeen two thousand eighteen. They would be well on the way to being head and shoulders above ninety percent of most dental professionals because this is the current status of the microbiome and how easy it is to talk chair side. Get people excited. Get patients really engaged excited and above hall. It's about teeth. been able to break down things well with good slider and how people with more teeth better saliva quality break their food down better naked absorb food better and they can actually extend their lives so you need teeth and slider to break down food. So food is definitely a well married. Subject check to the teeth compensation. So it's it's something that is on the dentist if they're interested. I would definitely enjoy well. Gee thanks for your generosity. I'll have that That article whole linked in the show notes again you can find the show notes at thriving. Dennis Dot Com. Who just want to take a minute? I have a wish for here. We are at the beginning of the year. Beginning of the new decade paid I have a wish for every one of our listeners. At and you as well. Ut and that's that The year twenty twenty be filled with good health happiness love and abundance and that the year two thousand twenty. Be Your best year yet and I believe that you you just gave our listeners. A blueprint to have all of those things come true so thank you. Thanks for all that you do. Thank you for your inspiration. Thank you for your friendship. I know every chance we get had a chance to see each other face to face I I depart That encounter With further inspiration for further motivation. And and I just feel better so thank you for all that you do. My pleasure speaking from the heart with people that I care about twenty twenty two thousand twenty and beyond is one of my driving passions so on here anytime you want to do this again. That's brand new records Gary. Let's get back to take commending. Thank our listeners. We love what we do here. The thriving dentist show couldn't do it without you Thank you for your support. Thank you for your listenership. Three things you can do to support our work number one You can tell a colleague about the show Many dentists have not heard about podcasts. Yeah tell them about Toma. Thriving data show Second thing you can do you can Japan. I tunes of Rightous Review a review tunes works for us very much like a positive review. Works for your dental office on Google. Third thing you can do is you can hit the subscribe button if you hit subscribed subscribed that means that every Wednesday when we uploaded new show it'll be automatically uploaded you're listening device For your convenience. It's free you can do that. I could do that on Google play. Whatever your podcast directory of choices on that note Let me take a minute and say thank you for the privilege of your time and tell you I will look forward to connect with you on the next when you sure. Sure I'll be sure and let them know no and they have one when you show the inside because disobeying was soon they go when you dream as big as O.. Renier Dream Bide shoes when you train three.

Omar Omer Dennis Gary Tax United States Melatonin homer Dr Reed Seattle twenty twenty cortisol Atlanta Marcy office manager sympathetic nervous system Hawaii tennis Dr Oma Mentor and Authority
The womb of calm

Before I Sleep

15:03 min | 1 year ago

The womb of calm

"<music> hubba hubba originals hi. My name is annika and this is my new podcast. It is brought to you by wink nod mattresses in association with mad dot me. I'm lying coming down very comfortably on this really nice mattress that the good people at lincoln not sent me so i could record the spot gust feeling cozy and gum this mattress actress sort of adapts itself to the shape of my body and i feel like i'm being held in a gentle yet from god while i put on a blanket and get more comfortable you could quickly mickley checkout wink nod dot com and get one of these babies before stocks ran out and i was a bit with my new show wink nod presents ends before i sleep so the idea of before i sleep game about after i got the hang of broadcasting from first-ever podcast anecdotes by sonata which which is also on the hub hub platform initially when i had record it's panic. I thought i wouldn't get more than one hundred two hundred listens and i wasn't very confident but <hes> thank you so much right now. Spanning two is one of the highest performing broadcast on hubba hubba and i'm so grateful for six lacks six lessons happening on spending dotan counting hank you guys and it makes me feel like <hes> relate to me. Which is why i have the confidence to come out with this this new show so the fi sleep broadcast aimed at keeping your phone away from you before you sleep most of the dams what we do is we take our cell phones to bed with us us. The last thing we probably do is stare at a screen and that is not a great for your sleep hygiene so there's this hormone melatonin which controls us how your body would you to sleep how your mind puts you to sleep. Melatonin is essentially triggered with your is being exposed to light so when you keep looking at phone screen your mind does not know if it is night yet. If if your body's ready to sleep yet so it is it's nice to spend <hes> sometime before you sleep away from looking at the screen so demio lights and go absolutely dark but your cellphone away eh and we shall talk so before i sleep is a show where i talk about some of the things i have recently been curious about and you anakin both embark walk on a journey of curiosity and maybe find some sense into the meaning of life or not in either case you spend some time together without not looking at a smartphone screen hopefully just talking before we both fall off to sleep before i sleep is a series of musings that had me go through some of the challenging times in my life and i will be sharing them with you one episode every week every sunday night at ten you can listen listen and think about it as he started a new week and if you want right back to me an actual try and respond to you at the end of the show i would love it if you were about of this show would happy so. Please please please write to me. You can write to me on my <hes> insider which is sunday. Surely you can write to me on facebook. Although i'd recommend irit jimmy on leinster handle you could but also emailed me and my emails on my in stuff at if you're struggling with something and would like my opinion or perspective on a shared with me and i show keep it anonymous and try my the best to help you with my limited but hopefully use perspective because a different perspective in my opinion is always had full. I ready yeah. We go take three deep brett's. That's one dig through just like that deep in dense breads so breathing consciously and deep breathing is known to relax you instantly. I want you to relax yourself. Keep your phone away from you. Silence it. If it's possible and let's talk today. I want to talk to you about the importance of being calm and this episode is called the womb of calmness. I have my so struggled with shot denver for a long time in my life and while ammo much gama was entity getting hill was not easy one of the biggest lessons i have learned in recent times is how foolish rush and anti intelligence it is to get angry. Some of you might argue that it is alright to get agri for their age. Jason's like doc. There is injustice being done to someone. It is natural to get angry about that well in my opinion. It is natural to feel that it is wrong and do something about how you feel. However there is no reason for tempers to flare up because of something that you feel is unjust or unfair the losing your cool at the drop of a head is far from cool. I like to believe that the angry young man and woman metaphor is just a dramatic look. Glamorously glamorously used in pop culture to cover up unresolved issues. Anger of any kind is unhealthy. Did you know that if you hold resentment for someone or something long enough it solidifies and manifests physically i have had kidney stones light bombers in the past which had to be surgically removed and these happened at a time when angle used to be my dominant emotion and ice too few fe angry about the smallest of things yes it is true that asking someone to become is not hell. We can calm someone down in fact when i used to be really angry and someone asked me to come down on chill. I used to get angrier. I lost a lot of friendships and close relationships. Due to my instant reactions and angry <music> outbursts. I would say the most scathing things to people and i have reversible hot a lot of people who mattered to me by reacting being by instantly getting angry about things that could have been resolved through dialogue our discussion it is through these he's losses that i found myself and ghost in solitude and in the solitude i found myself breaking down and getting reconstructed when something angers you trust me ninety nine percent of the time. Your instant reaction is wrong. The instant reactions stem from the eagle never from logic. I learned that after loaned to sit on things that made me angry and it is very important for us to sleep over things. Instant reactions are usually misleading when we i angry. It seems like we will implode if we do not react like the sun will not rise up tomorrow like every cell in our body beckons us to give it back to the bus in a situation that angered us but them do this ice. Show them what we are made of etc etc that is almost always the ego consciousness stalking and the ego consciousness is an idiot just me there's a difference between reacting and responding a a'response comes from logic. A reaction comes from the lack of it think about this and demi went to think about it. Stink bomb is not an easy skill. It takes a lot of awareness and breakfast muster. You shall have to let people situations does that anger. You not have control over your gone one way to do this is to be aware about how your body responds to a particular personality situation asian. A reactionary response makes your stomach dense up. Your heart starts racing. It makes you emotions. Run wild so whenever they something that angers you stop for a moment and ask yourself. What is my body saying to me. Listen to your body if it's responding negatively and squirming then justic deep reds and do not say the first thing that comes to your mind do not right twenty thousand text messages. I used to do that a lot and dressed me. He does not have a case this at all. The easiest way to find gum is to make a habit of asking yourself the golden question what is my i body saying to me shifty awareness your body and this applies not just to situations that make you angry but anything you think that you feel it provokes you for reaction. Life is not in rapid fire grayson coffee with karen guys. Remember you do not not have to give instant reactions replace etc to anybody. Take a moment and shift your wariness to your body eighty when your mind is frazzled. Your body has the answer observe your breathing. Your got your muscles if they dance in sub or do not feel quite right then. Please just wait it out the dead people that you will get back to them. Take your space. Let them know that you want to think about it and think about it. Reach place where your body's comfortable with your response and then respond calmly if you cannot respond calmly in speech then take the time to write a response. It's gone response is healthy both for you and the bus on your responding to so take your time do not be rush. You are not running out of time. Relax that is all. I have time to talk about today. We shall work together to achieving a common state of mine. Let let us walk with our bodies and trust our bodies more than the voices in our heads. Let us ground ourselves. This mattress is just so comfortable. I am sinking into it again. This episode is brought to you by wink and not mattresses and if you want to feel as calm and relaxed feeling right now head overdue rink not dot com that's w. I am an o._d. Dot com and by yourself. One of these mattresses like half. Yoga ominous get sorted out by lying down on one of these mattresses. They have this cool gel technology allergy and the mattress. I cannot even describe it. You have to experiencing okay coming back. Godmanis is the first a step towards grounding ourselves. We need to have a calm state of mind in order to both things with my sink of the mind as a womb for us to conceive something great with our minds we need to i have a room of our mind that he's he's ready and undisturbed and most importantly with space to let something grow a mind that is cluttered with it's resentment and bad blood is not going to be a for dial place so through this episode. Let us draw attention to the importance of being in gone this week. I urge you to be mindful. Whenever you're faced with the situation that provokes you for a reaction. Take hugh dime ask yourself. What is my body saying to me. This is a question that i want you to make a habit asking yourself. What is my body saying to me like if you notice when when you react instantly to something even when you're angry you blurt things out to people the fussed repercussion is felt within your body. You will automatically feel <music> negative. There is never going to be a instant way. You said something mean to someone in felt happy yourself. It's never going going to happen in your head before you say something mean to someone you might think that or if i got so into their size or if i slapped that person or if i write an angry message should i wasn't going to feel for food but it's rarely the case. It's only after you do something reaction like that. You will actually feel. I mean you'll actually feel heavy. It's it's not nice so when you give out negative energy it is going to come back to you and your nobody's going to be the first responder saving that energy are going defeated and your body so again. Ask yourself what what is my body saying to me. Let me know what you think of this and i wanted to show to be a discussion where i would like to spend the next five minutes taking a question question anything that direct to me you can inbox me or email me from instagram my handle asante sherry listen to my other show spanning dotes on hub hub and thank you so much for tuning in to before i sleep goes easy and comfortable and actually she being very sleepy right now. I am ready to surrender myself to agreed sleep on my amazing lincoln mattress which is a cool gel technology. You can read up about a link not dot com. That's w. blue. I am an o._d. Dot com. You're listening to a wink nod presents before i sleep. I am so not russia and bischel dog next on the app ten good night and seek died and i will see you so by. I hope you enjoyed this hubbub original august. If you want to get started with your own show plays to get in touch. We'd love to have you onboard and send an email to info dot com. That's info at hubbub dot com and we'll get back to you in a flash. We're looking forward to creating some great audio content together.

lincoln melatonin Melatonin annika facebook Glamorously glamorously stalking brett Jason denver russia demi karen Godmanis bischel hugh ninety nine percent five minutes
EP 270: Ranch Dressing Culture

Coffee With Chrachel

1:02:08 hr | 1 year ago

EP 270: Ranch Dressing Culture

"Get ready for the sweet sweet sounds of ice clattering around at a cup we he had like one ice during the summer on the show until like honestly probably into. It'll like I've had like three. I don't go getting coffee out that often anymore like I just haven't felt the the draw to the old days drink because it hasn't been warm but now it has been and I know that's like the entire world right. Now is on fire. The world's already been warm. We're late to the party yeah. I know but I'd like it to stop. I'm warm and I don't like being warm. However I am drinking a DECAF iced coffee yes and why are you drinking DECAF coffee on coffee with Rachel? I'm Chris and I'm Rachel while I am sleeping better these days it as a frosty four forty pm on Thursday before this podcast goes up and I have now made it a point to stop drinking caffeine after four P._M.. I'm nothing I'm Sh- I don't know if that's been affecting me but I'm just can't it's part of my routine. I can't be doing like good yeah and like I yeah I'm pretty much just stopping drinking caffeine after I'm done at work for the day which is typically around four thirty eighty five but also I've been trying to besides my first cup of the day my first Copa Geo Full Deka or full casts casts. I need her but every other cup that I've been grabbing throughout the day. I've been trying to get the DECAF because I'm not that extreme well. I don't have like a coffee bar in my house. I'm not about to brew like a different tie on top of coffee well. It's just we have the little machine regency the ground like the beans and the top and then really grinds them down to a Oh yeah thing and like you know the DECAF side is always full. It's never it's never use it feels for some love. You know just wanted to feel like you're parked in important your important to when that decapitates yes so decaf not the only reason though why sip on my we brew one pot of coffee in the morning and then I'd just like slowly because it's an insulated thing I slowly slowly drink that all day but it's like I probably end up drinking like two full cups because I do the thing where I let it get cold but not the reason why we're here for thirty and we're not being caffeinated and you're sleeping better yeah what was diving so she's been on this Rodeo for awhile you know that I have very unorthodox sleeping schedule and I've been feeling inspired by other people getting when they're sleeping schedules and order specifically Michaela long made a video about it so much I adore her and every piece of video content she has ever put on this earth breath. She is the Youtuber I look forward to the most one uploading and I like she's like the one fish where I like. I watch every single video with Chris we get so hype or so into it the one where she wanted to like was it toon down or whatever iconic originally like a viner and then choosing youtuber and she's incredible so she made a video her to be fair her sleep schedules worse than mine and I think that's because I have you next next to me that keeps me a little bit better but I would be on her fucking level if you weren't here but I have just always had a problem with my sleep but I definitely did a lot better when I was in school and I had that like structure of like okay to do this at eight o'clock in the morning so I and it's been affecting like my work and my mental health and physical. It's just not good. It's not good and I've been going through some shit <hes> health wise on the behind the scenes that I've been like trying to do everything in my power that I can do to get myself into a better position so I made it a point. I was like I'm going to try MELATONIN. Even though Oh I have reservations about it and this is not a thing where I'm going to be recommending anyone else this right off the bat. We're not doctors. We're not recommending anybody. Take any supplements or anything. That's why we we've gotten so many times. Where we've you've been like asked to do like supplement advertisements on year experienced? This does not mean this will be your experience and if you WanNa take something like this talk to your fucking doctor. That's what I'm GonNa tell so you like the brand or anything but they're really several different ones that I was looking at and I ended up. I want with just a pill because I didn't like the gummy idea because I just didn't want any like we'll extra sugar like fuck that and also. I don't like the melty stuff because it's just gross like sometimes they like for. I didn't think of the airborne the melts that they haven't gives a weird film in your mouth her like I don't want that. I don't like it and also like I'm. I'm trying to be brushing my teeth before this anyway so it's like I don't want a brush my teeth and then have some weird feeling that probably also has sugar in it because you know the taste of a flavor or not but I really don't have any sugar that's processed in my diet right now other than like fruit and that's not process. That's not you know what I meant like. I don't I don't go out of my way to eat something sugary unless it's fruit at this moment <hes> because my skin fucking sugar and it's really sad and I do it like on Special Times but that's the one thing I'm really cutting out 'cause it's like I'm not that much of a sweet bitch but anyway so I didn't want it to be like a pill I took every night was like sugary <hes> so I just got like a three milligram pill because I was like it's not there's like different levels and I was was like that was the middle one knows like okay. I don't know what I need so with her and I have an alarm my phone every night at ten PM. Take me back to the time where I was on. Birth Control and Melatonin Melatonin is just the the thing that your body makes to help be tired. Melatonin is yeah. That's what your body naturally produces to tell your body to shut up and I am very like I won't be taking any other type sleep aid and that is my choice. I just very squeamish about this. Cut Shit for whatever reason if you find stuff that works for you go off but I wanted something like this so experiences in the past sleeping thing also is like making your nights filled with nightmare nine hundred which I will get into the Melatonin because I've had I did say that I was doing this on twitter and I had a bunch of people telling me like the reason why they haven't taken it is because of like vivid dreams so we'll get into that but <hes> so I started this on son's like restarting the new week. Let's you know go to bed at ten. I take it at ten and then I'm weak. I have now my new thing is like I embroider in bed tonight. Either like Christie's either reading out loud something or we listen to a podcast and my phone is already on her like really engaging not watching a show on the screen like I'm not using my switch. Honestly I haven't played started at all this week. <hes> because I've just been on this shit it's not that I haven't wanted to screen all week that for example I wasn't doing <hes> and nothing like so like stressful <hes> so I started doing that and the first night I fell asleep at ten forty five and my normal because my therapist is like so what time do you normally go to bed at least one thirty my usual to two A._M.. And then I get up at a normal normal time at like eight so I know I'm not getting more than like five hours usually like four hours because it takes me a while to like get in there and it just fucks my whole life so I fell asleep like the first night ten forty five woke up at a and I felt like a new bitch. I was like I'm not you know how when your alarm gets goes off at eight and you're like I gotTa fucking snooze. I've had like no. Today was the first day where I felt like I wanted to snooze but like every other day this week. I've been fucking like alive when I wake up which I'm very not used to and so every day this week I have taken my fucking Melatonin at ten P.. M. Fallen Asleep before eleven and woken up up at seven thirty eight A._M.. Every single day this week and I have gone so much shit done because of that like the first day like that Monday when I will like a new bitch I had some stuff that I needed to do and I got it done so quickly that I took on task that I've been avoiding doing because they knew it'd be like a big dump of my time and I have like I had like fifty listings on my shop that I wanted to update all of the product product shots for then that would require like photoshop and finding all the pictures and I knew I was like on asking take me like forever. I did it in one day. I so safe to say I love of her and I'm just going to take it until I'm done with this bottle and then see if or not when I'm done with this bottle because his bottle has for like a month gala due for a month and then I'm GonNa see if it's a habit and that I don't need the actual aid anymore and I can just be like Oh ten P._M.. Is when she starts to feel a little sleepy. Let I'm going to keep it up throughout the weekend to. I'm not GonNa Sleep in on the weekend right now. We're just going to be sticking to it at ten pm every day taking the thing that I look forward to like going to bet. Yes I'm like I can sleep. It's crazy and so then as we mentioned earlier like your actual sleep that you're having the dreaming yes so when I take Benadryl or something that like makes me so uh-huh drowsy that it like knocks me the fuck out different thing that we had a while ago too though he tried the did the same thing. I can't remember what that was. I don't remember either but anything like that cold medicine stuff stuff like that I don't. I don't like taking avoided because it anything that's GonNa make me feel so physically exhausted that I'm like out in a second that shit is what gives me nightmares. We're like holistic ass mother fuckers now when it comes to cold medicine. We're like elderberry. ooh I will still take an antibiotic. You don't need an antibiotic. I know that like implies that were like Antibac- There's not I don't know I'm just saying that. I don't like dayquil anymore but if I take that kind of stuff I get nightmares and it's weird. Have you ever taken Melatonin before so it's like to be fair. I've never really had too much of an issue like I did. I was having issues but it was my my anxiety and then how'd you stop by my journey's different than yours Rachel. I know that they're alert and by talked about shit and it helped me out. I thought about it. It didn't hold my sleep well. You know you can't compare yourself to my. I know I'm just like fuck anyway. It's not like you know when you're so tired that you dislike you just feel physically exhausted and that's when you fall asleep. That's how I've used to feeling when I go to bed because it's like four A._M.. And I woke up at eight. Yes so that's when I'm like oh I can finally sleep and my body is dead and then I feel absolutely nothing I'm like. Is it attributing to like. Am I really always we so fatigued for my depression or is it also because I'm not sleeping not sleeping cousin my depression and I have more will have a positive effect on your depression look. I know I'm not saying that. I can't have a downward spike because I'm due for one but it's always roller coaster sweetie and I'm on it strapped in my God all right anyway so like the type of sleep that you're feeling like they're you know that we'd aide okay. There's a strain and I can't remember what it's called. It might literally be called headband but always on the description on like is it Lee Flyer whatever where it'd be like you feel like you're wearing a headband. That's kind of like take the key. Feel the pressure of on your head on your forehead and it's like a head based hi. I'm not saying the military makes me feel high. That is not what I'm saying. I'm saying that it makes me feel almost like a pressure behind my eyes. That's like honey. What did just be so nice? If these dislike closed wouldn't life just be so much easier. It's not like a headache pressure. It's not like something that's scary. Just like my eyelids are like Oh man. Wouldn't it be great if you just like put those down yeah. That's how how it feels. It doesn't feel like you've got a sleep now. You're knocked out. It's just like pass the fucking house someone whispering being like wouldn't everything just be lovely if you could just close your eyes to stop and then I'm like wait you're right Miss Meli and then I do it and so oh and Kevin been having nightmares. I've been having vivid dreams but I don't know last night. I'd S had a nightmare. I whiten my teeth last night and I had this probably too much but I had a nightmare that I was taking some fucked up. Dentists is that did some. I'm not even going to go and describe what was done to me because it was so gruesome and then I had to go to a good boy to get that fixed and they were talking about putting me on oxy for the pain and there was all this shit going on and I have no clue Lou last night so that's where that came from yeah. I don't think the Melatonin is impacting that because you've had vivid dreams and nightmares before this is just a bad dream but every other dream I've had this week has been a little bit like doc. Okay curious curious is what I would say. It's just been vivid and also like strange but this one was definitely like Ole Spooky but I don't know I also had a really weird time falling asleep last night because Chris made a new purchase and I think staring at it kind of like fussing brain a little. We're not gonNA do that tonight. We're not gonNA play with it anymore. Okay what did you get Chris. So in the efforts of this all came about because like I wanted to have softer lighting in our bedroom for us to be able to reading and stuff eating and like going to bed times and just like slowly like transis transitioning ourselves into in like before like doing shit we only had like a big standing light in our dining room that is pretty bright and then also like a overhead light that's built into the ceiling like the boob like that's just like harsh and that's just really harsh to and so we've had this lamp and I just brought it over from her living room because we weren't using it. I don't know why I didn't think of this before and I was like Oh hey we thought it would fit under nightstands because our nightstands are deceptively small looking but the lamp fits gray yeah fifth grade so I brought that over and it just had like a regular lightbulb in is like cool. This is awesome. We have just a light here. We have our nightstands than having all this other shit on when you're trying to embroider and get into sleep and it's not as has grading but it was more blue. It was like the most cool tone light you could find also was pretty bright so I was like okay well. We should change this and I have always wanted to get the Philips Hue Lights. They're the smart light bulbs that have sixteen million colors okay. That's a lot of colors and I always wanted to just deck my house out in those lights. I want the lights behind the T._v.. That changed with the what's going on on on the T._v.. I want these smarts around so that we can have fun colors because it's just fucking fun on just fucking fun. It's just cool and I'm allowed to have fun so I know one is dragging in so I got another lamp for my inside table and then it's the same lamp it's the same thing and then I got to these bulbs and we spent hours yesterday just playing with all the settings and at and like get apple old everything so now got fancy fancy little routines to get us ready for bed whereas like just tell it to like go to bed turns things we had our lights programmed with. We have those smart plugs I work with are echo and one of the things that we put on every every night. When we go to sleep in the summer or any time it's warm? We'd like a big box fan that we put so we just have like airflow coming in because our bed is kind of far away from our window and also the noise is great because our next door neighbors decided to get a ping pong table and they play Panis kill me every night with this late and it's like very vividly loud smack the pingpong against our wall. I WANNA die like they cats jump every time they do it so it's not just like me being petty so the fan helps with all that kind of noise and so now we have the lamps programmed with the bulb so the bulbs are with the Echo is talking to and then we have the plug plugged into our fan so always say is like miss girl good night and then it turns our lights off and puts a fan on it and we don't even have to get up because I can't tell you how many times we're like both like half asleep and then we have to put the fan on the bridge just like a fight of like who has to do it and it sounds so stupid but it's across the room and I don't want to get out of my bed but it sounds stupid but like it's so nice having the ability controlled the temperature and the color of the lights and the brightness like how dim it is not never had dimmers ever. I feel like that's like a level of booze. You have never reached dimmers in your home growing up saying that was like you know that tweet thread that was like what did you think was like high class. When you're a little kid for me? It was dim switches. If you have that kind of technology in your home you are rich Yes yes yes and that's how I feel these but it's honestly made such a difference like they have like some preprogrammed things into it like a reading day and a night light and things like that and it's so nice in it. I feel like it's going to we've only had it for a night now but like it's always nice last night was really nice because like we had a a sought the light was soft and it was like kind of warm and it just was easy on the eyes to actually read with matches because like are we have like a floor lamp and our living room because our apartments like a studio. It's hard to describe though like dining and the there's no wall separating the dining from the bedroom so that is part of the bedroom essentially and so that lays really warm the overhead light. Why is like the warmest you could ever be and then the like we had was like blue now? They all match if you want them to which is nice. I do want to put a fancy bowl though over here. We're going to get some more because then just like like <hes> working doing anything thing in our kitchen you know one of those those are really intense track lights in there and so I just track I know so I don't know what this all came around because we wanted to softer lighting hopefully that can help us ease into sleep better and then we just spent three hours playing with all the Senate I think that's stimulated me too much way too many that you put on that were like hey panic rave like ones so I was looking at like the best apps that are compatible edible with it and they have ones that are like if we ever have a Halloween party. We're really fucking set because they like flicker and like bill flash read like they have ones for like the fireworks. Ones are really the fire weapons Oh. Oh No it was it was like champagne or like any like fizzy drink and it's like literally. The lights are simulating bubbles. Poppy hills like you don't have to do that but there was one that was like if there's like a intruder and you put it on lashes between Red and Roy Moore of hell happening along with like a fire alarm you know but I will say like having the Little Lake have not having to get out of bed to like turn on a bunch of things to go to bed I think 'cause I like go to to the point where I'm like half asleep in bed and then sometimes it's like Oh shit we forgot to put the fan on or whatever and like all these things we have to get out of bed and like to have it all done so that I can just stay in bed. I think will help me also not wake up again and get through that process of having to feel sleepy being at also just like also looking at my phone from ten on so like that has been great. There's been things like if we like turn off the lights and we're in bed. We're trying to go to sleep and then like we remember like fuck. We do something like it's like either. pull out your bright ASS iphone flashlight. We're turn on one of the lights in house and they're all British ships yeah so now I just turn on like the late night light and I would right so now. They're a beautiful blush pink and yeah it's fucking Bob. I just want to have a color on at all times because not at all times. Let's not be extreme why not because electricity while at all times when we would have the right. I'm I'm just saying like. I don't want them to be playing light because it's fun. I know it is nice though but <hes> I don't know I I love this shit. I wish we could have like the nest stuff where it's like. You temperature control your apartment and stuff. We have a house. That's funny spending all our money on Leipold. Maybe we won't ever GONNA fuck it out but that mystical point and when we get a bear Chris wanted to treat himself because <hes> something very good came down the pipeline and he deserves a treat which will get into <hes> at a later date we will clue you in but it was like your little present and enjoying it myself I was in the bathroom. He was out here and I was like Hey Chris. This is how I feel about you and I made them pink but I guess they were already a pink and so he didn't see the Change Cnet and then he came back and he was like what do you want. I was like Oh try to send you a message with the heart so wow I'm just gonNa like do something stupid like that at one point but the cats don't seem to notice because they can't see color. I'll think big always a limited range of them. I think mccown's the rods and cones. What are the parts of the anyway? That's my sleep journey <music>. I'm very excited. That's been the most exciting thing that has happened to me this week. Yes sorry it's a very big thing on this thing and plus. It's going to help you too because I know that I keep you up a lot because I'm like like panicking at like one A._M.. And you're like I have to work and I'm like yeah. I know me too but whatever I also like I talked about my whole gird situation like like so. I've been drinking pure Lacroix because I've not been wanting to drink any other ones that are citrus flavored just to avoid anything citrus at all because that seems to be really upsetting me at this moment in time. It's very upsetting but yeah I needed to talk about. Oh how while I do enjoy a nice pure lacroix. I think that I enjoy the old regular perrier better because of the carbonation and let me know if you guys agree but appeals of the Lacroix bubbles not just pure but across the board are bigger and the more aggressive abuse described them as more painful <hes> and the plan like that and the Perrier Mary a ones are just nice little POPs in there's a lot more of them and so it feels that's what they feel like. Yeah I saw a tweet though it was like look Roy's like the worst one out of all the like carbonated fucking water what is that I called my God sparkling. You're going to tell me that Lacroix's last win. Bubbly is a thing that exists is owned by Pepsi to right exactly so I did try the grapefruit one of those it's okay. I don't know I look Kreuzer so cheap. That's why we like it right. It's just cheap and you can recite it on where we're just comfortable on. Locks were fully on the bandwagon. I mean let's not lie though I enjoy cancer cute. I genuinely certainly enjoy the flavor of that candle coconut Lacroix I do. I'm fucked up but I've carbonation is very I have feelings about all kinds carbonation just like I said how the best way to get a Soda <hes> from the Fountain in terms of carbonation then a bottle but a small bottle like whatever those were then a can then like a two liter that Uber Cup to leaders. There's like absolutely miss me. No no no no but you. I know you disagree with me on that but in terms of how I feel about <hes> perrier versus cry. I like the glass bottle but yeah for ease of use yes because the glass bottle is nice but the cap still plastic just bothers me. They just go full full glass glass cat fat cat. Can't it like one of those bottles of whisky people keep out on their bar cards. That's when you've made it when you just look Roy when you declare that's when you know you're rich when you can't and alcohol into any other containing the best way to drink coconut lacroix to let it breathe I actually Decani through cheesecloth and I have a special like temperature control room for just my lacroix. Get the fuck Outta here being cheesy the cheeses and say anything about cheese cloth. Yes you did don't fucking gaslight. I that's gasoline is kids so yeah the box of cheeses and house wine. That's a big box together. You can buy no what house wine Francia India No. This is a job that you only you understand but it's the brand that makes us rainbow cans okay. It's like a boxed wine but it's boxed wine and it has like just cheese. It's on one side box one on the other her. How do you feel about that delicious pants and a delight parent? It's a new take on cheese and wine. Honestly I'm sad I didn't think about it. That's amazing. What something else stupid like that you would do shit for you? It'd be like Lacroix and cucumber like I know you can't put a cucumber to box but like it could put a pickle. It's like a pickle jar. That's like the pickle juice carbonated pickle pickle lacroix juice my pickle Lacroix ooh hoo remember like carbonated fruits that were on wrapped a really long time ago. I want that like I want my pickled tickled to be carbonated. I want to buy into a pickle and I wanted to sizzle. That's very disturbing. was that disturbing like a Deli pickle like in a fucking barrel Rio to move on to this pepper corns floating around and you get soaking wet and then you just go with those tongs that are like on a cord so you can't steal the tongs wanted like those tongs. I suggest that for Halloween we should have a Bobbin for pickles but then I totally forgot that like your face would just be the driest thing you've ever seen if that is the Bob for pickles actually the newest A._J.. Bobbing for people's it's fun and healing for the scandal. Oh my God you heard it here. I have to say about all right well. At this point. What's take a break and then we'll have quizzes away? You said that you're at this point. You guys are fucking over the point boy. That's fucking terrible this episode of coffee with Rachel. It's brought to you by our friends at Adam and Eve dot com like always we have a nice little discount code situation with some Nice little prizes that you get when you use. Is it if you enter code C._W._C.. When you check our Adam and Eve dot com you'll get so many free things you'll start off by getting fifty percent off of almost any item on the site and then you will also get ten free free gifts do get six free movies three free mystery gifts and free shipping so if any of that sounds interesting and you want to spice up your life you can go to Adam and Eve dot com and I use Code C._W._C. at checkout to get all that shit that we just mentioned today's podcast is also brought to you by audible dot com audible dot com if you've never heard of it is a place to get all of your audiobook needs? They have a wide selection action to choose from and if there's all your book for the book that you're interested in it's going to be on audible so you can get a free trial by going to audible trial dot com slash C._W._c.. Get a free trial and one free audiobook so that's once again. Audible trial dot com slash C._W._C.. I have a quiz here from buzzfeed and it is eat some hipster food to learn equality. You never knew you had which I'm very sad. Nord hipster nineteen just saw tweet valley. Imaginative hipster is still part of our vernacular but I just figured with a giant look conversation. I think this kind of fits the theme today so let's just jump right into it. Choose a donut to eat. We've got a Sushi. She donut a spaghetti doughnut a Maple Bacon donut or krona. I feel like to these don't count as donuts. I've only had one of these things. I've had a maple bacon back in that moment when that was happening. I'm putting krona out of these. I'm picking amping chronic. I just love fucking croissant. Spaghetti donut absolutely bounce horrific. It looks like a Web. I don't WanNa be tangled in choose a lot to go with it. Beet route tumor charcoal were Unicorn today. I'm going beet root because I love beets and the color on that is just chefs kits going charcoal kneeling squeezy not choose a pizza dish pizza Taco. Sushi Pizza Pizza Burger or pizza cake is up Pizza Burger just like those frozen fucking pizza. She looks like the she's been there <hes> cables they just literally just like how you eat pizza you just fold it yeah. I'm going pizza cake. I love cake and I love pizza. I'm going just because it looks the least obscene I've seen <hes> choose. A main dish got avocado toast cocaine. That's so offensive to put that on this list lobster Mac and cheese and fancy grill Jim what I'm being. I'm going to pick that because that's what I would want to eat out of all of these things things but yes him you know <hes> choose a side item. We've got cauliflower mashed potatoes Zucchini noodles Kale chips and keen wall gluten free people everywhere are quaking. These are their only options sir. Let me just get a side of plane. Keen walk like what I want. Zucchini noodles with nothing on them Rossouw kd just fucking Julianne going with Kale chips because that's the only thing out of this is actually a side dish and they can be good. I'll go with the cauliflower mash choose a drink cold brew Kabukicho Craft Beer and asparagus water. She's fucking. I refuse to believe that asparagus water thing actually existed cold brew call Yeah One hundred percent. We're going to fucking finally choose something sweet overnight oats smoothie all rosy popsicle or waffle waffle pop one hundred fucking percent. I've never heard of the meticulous would you get me to. It seems like the best of them you enjoy being thorough in your obsessive little details you like to resolve issues. Snooze air is and you make sure that you're always prepared for whatever life throws you honestly it gets me so let's get some questions. We've got some questions from the lovely people over coffee with crucial Patriot what I can never fucking say I give you the power on you. FUCK IT UP CRUCIAL DOT PATRIOTS DOT COM for whatever reason like blogs Bader actually own patriot. That's this podcast owns patron anyway for the lovely bitches that helps support this ship so this questions from Jasmine who said the other day. I asked my boyfriend what kind of Car Harwood Nikki our dog in Maury are hamster drive and he gave me a really weird look in asked what kind of question that was. I forgot people. Don't ask questions like this I._R._l.. But it's totally the norm ear sounds great. I was thinking about what squeezy with Dr What car would you in the chunks drive also besides starting valley <unk> what are some of your favorite games to play on switch and they also said just a follow up by the way it was determined that are hamster would drive a Volkswagen and our dog would drive the Subaru true. I love that okay so let's you cards. I I cars one. I am a motorcycle. Why because I I just the wind in my hair the bugs and my teeth well? It's because they're the easiest thing to dry d T._a.. And that's why I'm going with that squeeze the Tesla. Yes no doubt about it. Why were Lila's bucket hamster? Yes she's accused Seoul the fucking hamster. Am I wrong. No you are like a fucking sensible. <music> sedan has curves us and I have saddlebags fucking literally the car that I bought a Ford Fiesta. Yes like it's just a sensible sedan yes or you could be a prius okay because there's some ownership yeah all right feel that then our favorite games on the switch besides Valley <hes> poed night in the woods these are not switch exclusive some of them but some of them are other places to them food. We Love the new Mario Party. They refused updated. Also I loved Odyssey like Super Mario Agree. I think that's towed was good that he's finished. It took a break and then when animal crossing crossing comes out a one hundred percent. That's just again games. I'll never play another video game ever again. That's that's achieve because you know. How long is it going to be until we get another animal crossing after that forty years yeah forty years? It's actually a game as a service now. Oh that's the only game ever GonNa G._D.. Five to be honest we're never going to get a new. They just keep adding to it. They just added a casino. Immune tests have like penthouses now and like we can we can bet on horses. We're living <HES> top three French. Toast toppings. Please French toast toppings while whipped cream strawberry honestly same. I don't really like adding too much else I would. Maybe do championships compote blueberry compo okay. You know just what is one thing you hate that everyone else loves me the beach. I thought you meant like me. I hate me like there's this the beach okay one thing that you hate that. Everyone else seems like there's no. It's you the beat good question that POPs just going to say right now. They are haunting. If anything that is a controversial opinion that I didn't want to say <hes> aw right from Harry Potter once again <hes> any chance to bash that man <hes> what else do I not like. Can you think of anything that's like very controversial. You know what you mean like the beaches controversial deal that is very controversial one. I'm trying to think of this nation like that. All your general destination like the beach alcohol and a thing live my life about it. Yeah like everything that I can think of. It's not something that like I feel really strongly about like. I don't find myself like wanting to give a shit about marvel but I don't hate it and there are some movies that I enjoyed but like I bet this point in my life. There's just too much and I'm not going to go there but hate it but something that I do hate that everybody loves universally is ranch dressing and that I think is my at also chicken wings mostly the chicken in general but chicken wings. I think I mean aren't abomination to what I like chicken wings. I know it haunts me. Thank God you're not going any- eating them anymore. I guess not that it's like on cancer stand. You have them today it just I don't understand why you would want to eat something with such. It's like a sunflower seed but if a sunflower seed made your whole day messy and we'll give you a like salmonella like I understand like eating something with a purpose and like an end goal. It's like solving a puzzle is eating a fucking chicken wing however her the effort for that. It's just sauce like you like sauce. Just say it you like sauce. You only chicken. You don't like wings. You don't like ligaments and bones. You dislike the fucking sauce so just drink it. Just put it on a fry. Try Anything. I think we broke her. I think the one thing that I just don't understand why you would go and do that. We broker when you could just dip something you get a sauce and eat it and not be chew it on that anything that requires me to suck a bone. I'M NOT GONNA like everybody take that out of context. I'm not sucking anyway. Okay well moving strongly about I think are moving on people that eat celery sticks for fun your lifeless. You just hate everything about the wing. bling it's ranch dressing culture. It's it's sauce stressing their celery sticks way out. Hey like I just ate fuck. Brigham is your worst nightmare ligaments and got all messy and I gotta eat my stringy each celery stick and I'm going to drink the I liked them. Can you tell me why you like them. I just want to know what about it. Why do you like olives? I think they're fucking disgusting. No that's that's not what we're talking about. The activity all is a clean transaction. I want to know what is satisfying about sucking a chicken wing the floors. I'm serious ah yes it is mostly about the Saas 'cause you're not getting that much flavor from the little dip at a little sauce because it has a co writing on it. It's just fun to nuking rate chicken. It's just sauce. It's just fund to Nibble away at it and like pick at the bone. I don't know it was fun. That sounds not fun. Well Nibble away at it. I don't don't you just if you don't get it. You don't get okay and that's all right. Don't get chicken whatever I don't get it. I was that kid chicken everything growing up I get it. I get that but I also don't. That's why I'm basic so I got grounded a lot because every time like my we like we're making chicken for dinner. I threw a fit and that's honestly so fucked up with me. Title was I but I was just like Oh. My God chick cutlets fucking kidding me mad because I needed okay who let us take a moment. Let's take a moment you know we can come back in new begin. We can feel center ourselves shockers. Put it in your seven thousand whatever we're here. We're going to go onto the next one. Okay okay good okay now. Favorite sustainable alternatives you found to disposable products. I will say plastic bags. Wait no alternative to plastic bags when I really love the like little rings that they put Soda Cans on love those guys for all no no. I love our fucking silicone reusable sandwich bag boys. I haven't bought his attack those bags yeah. I love those I was talking about. Just like regular think the easiest thing that everybody could get and use. This is <hes> shopping bags for that. That's what I thought that my plastic bags because to those little guys that are like tiny and then they expand or just like by the grocery store that don't fold up nicely better still good late it just those kind of those that's my favorite because I do use them like I literally every day and the fucking ziplock bags though the fake ones I take with me for breakfast every day to work there great and then when he gets so much money buying them yeah like there is the whole like being on cost. There's nothing causing so it's fucking classes like to do it but especially like when you're trying to replace like every single thing that you have anything else. That is a green alternative. That is a favorite a favorite of mine well. I will say something that I've just done recently is by like a legit shower cap. That's like really nice because I used to have when I used to dye my hair at home all the time I used to have those like shitty plastic ones and they're like disposable and then I was using the as a shower cap and like when I would when they would get kinda gross I would like throw them out and stuff and so so now I just have one that I just wash that's not I don't know that's just a recent purchase by other favorite would be rechargeable batteries. There's literally no reason to have disposable batteries because rechargeable work so I haven't bought batteries years seriously. They're amazing. We also got a question. It was like do guys ever ponder minimizing your environmental impact beyond plant based Diet like what type of packaging the products you buy come in if you think you will ever consume if you try to support friendly companies that treat worker's failure versus convenient and I would say more of our environmental impact like the where where we like put our time until like checking ourselves is kind of outside of our diet to be honest like it is more about like the <unk> at least especially lately like I it's more about like having the more sustainable products and also like shopping less online shopping more in person like purchasing from small local businesses. Stop Up to like what we talked about. I think must have been like last week. We were saying like we're not really buying from like Amazon. Oh Mine and we would rather find the products from other people because we don't need them in two days shipping at the time or not even half leak Niger said at the time yeah like you know stuff like that so I think that's also packaging is important like you know I mean even with my store like in the way that we do my store in the way that I shit my own shit. Ah The packaging really needs to implement an option that you can talk about like when people check out that like minimal packaging because you could do it in a variation right now but that just adds like makes it very confusing checkout experience yeah so what I'm GonNa do on my Ryan is one people already done this to me. Were they'll put like a buyer and they'll be like can use limit packaging and I see that and I do that. You've already limited it for that. It literally means to not include a paper clip for certain night him and also Mike My Business Card. If you don't need my business card but other than that everything else is already like is limited as it could be like I am going to put in all by product descriptions that like they're you know. Let me know if you want that. That's until let's makes a little thing that would be cool if they could do that but yeah. I don't know that's like the the Diet is definitely like a easy one. I guess I say easy depending on where you live but like for me. It is easier because I can choose to not eat something with dairy or meat and I could eat something different. I know that all impact the environment differently but then you also gotta look into like where you're getting that food also like are you getting it from legal a local place where you're getting it from a brand that sells like meatless dairyland ship but then they're also owned by Pepsi. You know you've got to like research your shit too. It's definitely not sponsored by absolutely never been sponsored by <hes> but Yeah No. It's just like a I feel like every week we're coming up with a new way to like. Try and reduce something and cool. I am a for reusing. We always recycle but I feel like I don't. I you know what I feel like we don't do enough of this is an area where we could improve. We don't fix enough shit. If it's broken. We don't like either we either just like don't get rid of it and we just like keep broken that we're like one day. We'll fix it but we also don't like upcycle out of our own shit. You know like I should be taking Idaho donate a lot of our clothes but like there's other things that we can also do too. I don't know I think we need to be better off cycling cling to be better yeah. We'll what is a must have for your desk. Slash work or home up. Sorry <hes> what is a must have for your desk at work slash home. I just got a new office and I need to know <hes> <hes> while we just talked about how we try not to like her. Just more stupid shit. I would say like for me personally like my desk. That's away like I brought a Mug from home. If your office doesn't have APP Flake Reusable mugs like my office does also provide reusable mugs but I just brought my own because I wanted to have we literally have a million mugs. We could sacrifice one for my desk at work. Yeah I got this like the galaxy one Ashley and now gave me for birthday. Yes Yeah I've seen her in years yeah because it's on my desk at work <hes> so yeah I like taking that and then also having like a water container for the same reason because like you might be in an office where they only have disposable cups for things but like I have my own like reusable glasses things I'm trying to go to my Ezzieh count right now because my my number one thing paying for my desk that I feel like has improved. My life is my giant. <hes> mouse pad thing. It's called the it's called a mouse pad. It's called like a pro desk at and they're basically like a covers most most of the surface area of my desk and so that allows me to use my mouse anywhere because I have my track pad that I used but I also have like a regular mouse that you move around basically because like amusing like different editing programs and stuff that just like it works better for that and I'm just trying to find the F._C._A.. Count that got from so I can shout them out but I love it because it's huge and it just makes my work socially before I just had a normal mouse pad and it just fucking suck doing design stuff. It's especially like helpful so you can move around really on things so this is from the store called no bad Mondays and they're called yet desk pads and they have like a million of them that are really cute and then they also have ones come with like matching catching coasters the desk matt that is thirty six by eighteen and I fucking love it it is my favorite thing for my desk is I'm looking into buying a new SOFA and I want to know where. You got your furniture and how they've held up over the years. If you have any interior design tips to share like to hear those two so don't do not get one from I._Q.. That would be my advice for a couch yeah therefore uh for the price price now they're like so they're kind of like decently expensive for like you have to put them together and then they don't last long because they're not well defined consignment. Do we got ours at a consignment store with one try. Try Nine find one that you can get out of consignment shop because you can get one for around the same price. Our couch cost the same as a couch cost like it's so much nicer. It's like it's not fucked up after like a year. It's great yeah we have had for about a year now and it's like pilling but I know I can get every couch is going to do that. You know like a fabric and then my other advice is like also like don't I would look away from westbound a lot of their shit like it's overpriced for the quality that you get a lot of their stuff especially. If you have a delivered to you I can't we talked about this before we had so much run around with stuff being delivered to us like ended up being broken broken and like missing pieces and scratch and all these things and then you're paying top dollar like just look elsewhere and consignment stores on. It's so tempting to get stuff from West Elm because of their shit looks cute as fuck but like there's better spot. The quality of the product is not nearly as good yeah so that's what I would recommend. If you guys had to choose a different major for college than you did. What would it be? <hes> marine biology geared probably oh art now I that would be fun but I would pick marine bio I would pick. I'M NOT GONNA pick based off of what I'm doing right now but it's probably still pick something like based off. You're passionate. Islam gone for yeah. It's still pick like computer science. Something would have stayed with that computer science attract yeah just because I am really interested in even though I wouldn't want to be in a lake computer engineering sometimes I just wonder like not that I'm like everything ended up delayed ended up and like look where you are now etcetera but like I sometimes I wonder about like what would have happened if like had different professor for that class that turned you off a different school for it or whatever you know who knows what could have happened. Could this is not a question rainbows call. I totally thought of this before recording last week's episode but then we didn't remember when we were actually recording it classic in episode two Twenty Eight Rachel Promise that she would give us her todd tone impressions and they had come to collect on this promise promise but we didn't do it last week. Oh my God I fucking move. We did talk about this talks about it and I did it because Carl was here and she wanted to know what the fuck we were talking about and I did it for her and that we just forgot the forgot God. This is Rachel's impression of towed from Mario. We call him todd lovingly. I'm I'm I'm put you have given and the entire bench list and similar before his voice next no honestly everybody would cancel okay closer to kind of the more you build it up. He's kind of like Oh wow. Did you know that Rachel was actually the boys. We're like dub that in import hub I got the very end you know and then like sometimes when he's like sailing rolling across your seniors like you know what I'm talking about his booty shaking a little bit he got that he's got to fucking leave okay and then the last question y'all because that took a lot out out of me is will you ever make large prints of your paintings. I want a giant road for my kitchen so I actually would love to hear people's feedback on this I want to I've every like intention of doing that at some point but my thing is so to ship large urge Prince <hes> if you go any larger than what you're doing right now it would have to be rolled yeah. I'm GonNa have to roll because the one like if it was flat it just costs a ridiculous amount just the way they do. The calculation would raise the shipping would be Vangelis. There would also be greater risk of ill like folding because if it's like some huge flat thing they're like our fucking folded now so I would do it in a tube and it would be probably on like poster material or something thing that folds because I would do post material because right what I print on right now is would be hard heavy card stock and I would just get gross if you folded at all so I think a post material has the ability to the flexibile unwind right and then if anything too I mean if you're going to be hanging it in like a frame like that's not going to be a problem but leg if you're trying to just pin it up under wall or something just flat with books but like my my thoughts are like are people going to be annoyed by that but then I also know that like I've bought prints like that come rolled and I and like okay whatever I just put a book on it. I don't know <hes> so if y'all would be interested in that. I would want to do it especially when I launched digital downloads of my art like I do with my phone backgrounds because 'cause I wanna do that. We're on stores you can buy the are and then printed out at home. It's obviously not going to be as high quality unless you have like an amazing printer and like me selling the print but it makes the art more accessible and cheap and and also there's no packaging so it's like just be shipped into essentially yeah so you just have that art. Just download it and then for you. If you have like a certain size whatever you could print it out bigger you know depending on the file but yeah business decisions to be made analysis because the printing service that I do use does offer larger sizes and they offer the poster material and I could do it and I've also I'm such nerd I've watched like reviews of other people they use by service and they've on box their prints that are in poster form that are for like the color because I'm so used to the heavy card stock that I don't know what it would be like on like poster material. They look really like crisp and good yeah so I'm like okay. I know it will look good and I know society six that I'm not gonNA put my. I'm not saying that this would be first decisive saying I know that they have this the thing and I'm sure it's popular so I don't know probably but it just hasn't happened yet and that's not all right with that. Let's get into the old binch time and the rest of the guys who will see you draw break. Everybody's ear buds ear buds. I broke your ear buds ears but we'll see you guys next week. Hopefully I am still sleeping the way that I am right now yes goodbye so since we now have some fancy light bulbs that have tons of cars on them. We figured let's told the benches what color we're going to change our lightbulbs to what mood you are for us to set weird way for instance what I'm here for brother all right. We're starting off with Jack. Goldfarb who is golden poppy. Kourtney is court. Yvonne Sarah Boothe is bottle green and joke of leases fiery rose. Hannah Barnard Bard is Bo blue. Amy Fowler is Forest Green. Nathan Dixon is dim gray so squeezy WHO's pennsly- Is Honolulu Blue Amcor beal is cosmic lante be boot. McGee is middle yellow because that there's there's there's there's an end and there's a middle we love goldilocks. What Jackie Rela Han is Red Sausa- Serena is selective yellow manning is dark salmon? The Jewish Shurmur is shimmering blush. Alley Chandler is China rose. Just Monaco is morning blue. Taylor Sutton is sunray. Joanna Tortellini is tart orange. Kim Vander sluice's slimy green to see that they're bringing like nickelodeon slime to space. Yeah yeah hope it's that color. That's what slamming arenas teak Phillips is. TERRA COTTA SHANTELLE Piazza's pink lace grandma is Green Lizard Lizard person confirmed selfish are Urmila is solid pink Cox's Columbia Blue Rebecca Maga's maximum green yellow Gwen stowe is steel to you'll catch Schultz's shiny shamrock using Gonzales Generic Veridian radian not that average Jess Adams is absolute zero Daisy Boston. Dadi is dodger blue. Sony has Brune is British racing green. Juanita car is key lime. Liz halbrook is hot pink chloe Ireland ruined his imperial rid Caitlin Wayland is Windsor. Tan Glynn is volt and Mackenzie night is Edward Collins Favorite Color Khaki. Yes I put that in there specifically because of that joke and the rest of you guys are my favorite setting for my phillips who balls non sponsored which is tropical twilight and we've got Tyler Malachi pollock X. Michelle Mendez and <music> ally Malone. Go set your bulbs to my fucking tropical twilight calls. Don't talk twilight yeah. We just set it to twilight because I just didn't feel like having she's.

Rachel MELATONIN Chris Lacroix Melatonin Roy Moore Adam cancer Pepsi caffeine Special Times twitter Michaela long Copa Geo Full Deka Senate buzzfeed Volkswagen
104: Dr. Anthony Gustin - (Q&A #8) -  Melatonin, CBD, Creatine, and Immunity Boosts, Plus Why You Probably Dont Need Sunscreen

The Keto Answers Podcast

55:33 min | 3 months ago

104: Dr. Anthony Gustin - (Q&A #8) - Melatonin, CBD, Creatine, and Immunity Boosts, Plus Why You Probably Dont Need Sunscreen

"Hello and welcome to the Natural State podcast I'm your host. Dr Anthony yesterday. It is my belief that the natural seat of any living organisms health, and that are artificial habitat has forced us into having art health problems. This show my attempt to dive deep and learn about using nutrition sleep, movement relationships, and more to help you reclaim your natural state of health in a modern world, and show you how to thrive in an environment that stacked against you. You enjoy today's show. You can find out more details and information that Dr Anthony Guston Dot Com on this episode. Chris Irving comes back to the show to join musical host to go through A. So. We haven't done one of these long time. People have been sending US questions and regrouping by or topics so that way they have a little bit of a theme. And this one is about supplements people asking. The effectiveness dosing timing etcetera. Melatonin preteen CD Vitamin D. we'll go should be taken for coronavirus. Quality supplements should be looking for a CETERA, so we dive in this one really appreciative questions. This is Super Fun for us through the steps that we're going to start bringing them back a little bit more often, so if you more questions just email them to me or semi Edina Instagram, the are Anthony Guston and out of the less look into them. When we can so thank you for all your thoughtful questions hope you guys enjoy the show. This episode is brought to you by neuro. Neuro Harry collective I've been using their products on and off last few years of always been a huge fan of how they form the products, their dosing in just mess around so Dr Greg Kelly their lead. Product formulator is actually on the podcast previously going to upset out, but you can trust that knocker collective is always doing one hundred percent dosing backed up by research a lot of companies, are they. Do they sprinkling amounts of ingredients? So that way you're not actually getting the full amount that is required to have a physiological effect. He just a little sprinkling and dosing and their. Their practice so expected that Dr. Kelly actually recommends taking two days a week and they're servings is is seven really huge capsules, which just shows how much active ingredient actually put in their product, I am personally a huge fan of their caffeine, free version of their product quality of mind, and I take it on an empty stomach with exogenous tones in the morning when I know that really want to get a bunch of an interrupted deep work hours done I feel on his own little hours, and the best part is. There's no crazy crash afterwards. Afterwards if you're not a neutral person, an amazing product called attorneys that contained all the precursors to D, which is far more effective than taking direct NASD supplements to reduce oxidative damage to yourself again. Love the formulation and how they went about making this. If you want to try out any neuro hacker, collective products had two neuro hacker dot com, and use the Code AG, one five fifteen percent of all of the products. That's N E, U. R., O. HACKER DOT COM code eight g one five for fifteen percent off all of their products. This episode is brought to you by Halio Valley I've been a huge fan of this company for years ever since I met the founders at a conference. That's a four years ago, plus in have been eating their hundred percent. grass-fed grass finished beef sticks ever since then the because reading the recently why ask them to come on the show sponsor that they do a lot of support in regenerative forming the continue to reinvest into helping small farmer scale in really building on an amazing sort of supply chain to help regenerative agriculture scale, not only that the beef sticks aren't dry as a bone and leave that weird slim Jim. Style waxy coating your mouth, they are plump in. In in a weird way we gobble these guys up at the perfect offices when we don't have time to get a full meal in perfect real food snack. If you're looking for one of the best sticks around that are not only great tasting, but responsibly sourced checkout Palea Valley. The great news is listeners of the podcast at fifteen percent off, so just go to Paleo valley dot com slash one five or use code ag one five at checkout. EPITHELIAL VALLEY DOT COM fifteen percent off. That's P., a. l., e., l., v. a. l. l., E. Y. dot com. Slash E G One five. 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. Yeah, he got the question like why or in degeneration and seeing lock of Melatonin production right? Yeah, it's probably environmentally related. Yeah, some point either humilation over a long period of time or these people are in an environment that they're getting education or both right. I use military and when I travel. Trailing over three time zones. Basically leave the United States and go international I tr- I you and then take it. But two hours before I want to be asleep consistently until I get back on the on a approprate sleep schedule time music, because basically talking about a K. it's time to start this shutdown sequence. Shift work with another thing where it's real. Yeah and I can't. They came in. Imagine what that's like the lifelike, but that can also be another time where it could be helpful. Yeah, I think that's one of the Times where you just have no choice but to use it if that's what your work schedule's like yeah! We were talking about, but it's still to switch. You buy like that so much is is is rough rough. All right so if that answers the question so just to recap out, say. last-ditch thing I use in very sparing amounts when travel at three to five milligrams and people. I know are all over the place. Even if you're taking it now, I would not advise a for it, but if you are take dictators. Or five milligrams and if you do. Do the same time to get your body and zinc and but logo things help you get instead. Agreed. All right next question we have is from F. X fueled, and it's what are your thoughts on creating? Chritine I think is like one of the most studies of months, thank. Published peer reviewed research on Creating Yeah I. Actually did my so I got my doctorate and masters at the same time. Master's thesis was on. Treating metabolism in research is as far as effectiveness goes. And Safe and so if you WANNA, take it sure feel free. There is the things that I found at that point so what? Do it buffers secreting phosphate pathway, so your energy producing. Little or You might have on your everything produces ATP. Dennison triphosphate. There's three phosphate groups. One of them gets cleaved to use energy. and. Your identity. Di Phosphate, ADP, creating phosphate is there to help reload the ADP back in the ATP is basically why there for so it allows you to get more work done. Is that cycle of ADP? To transition back faster and faster and faster, and the safety is great. There's no problem with it I'd say the need would be if if you're eating a lot of protein from animal sources I. Don't you need this up with it? But it's extremely cheap one of the. Highest Mighty supplements you can find, and it's extremely safe, so if you WANNA, take it no problem I mean. All the pre work I've ever formulated has had it in there. And you do not need to do these loading phase lobule, thank. You need to take twenty five grams a day for five days to weeks and then you can get. Maintenance like five grams a day. That is actually been debunked a bunch of times in research. And yet there's not going to get super superjet from it, but if it helps training a little bit, and it's great feel free to do it, but again if you're taking if you eating tens of meat just not really that necessary. Also no doubt real downside to take an either. What were you studying? If we're studying for performance was body composition. What what was just like basically what the entire body of research said okay. The mechanism of action. So what? What do you think would be the best situation for somebody to use it? Would it be somebody WHO's trying to improve like you hear? People say who are trying to gain muscle strength. They use it. Is it just that it's improving your workout so that you're able to improve you know body, composition, or strength levels, or can it actually directly contribute to? Anything were you would want more energy right so if there's a rate limiting thing, we're trying to build muscle mass you wanted to. Break Down Muscle fibers, but you don't have energy to do sell. We had more energy to do that. And you get more muscle damage. You have more muscle recovery thing great also with probably not as much endurance stuff, but more explosive. The performance is support a little bit there. So, I think. We're having this conversation a bit with sort of like energy pathways when we were playing basketball is like stop playing basketball. Get this conversation. Pathways and the people to do that. A lot of different things that happen here so I say anything that uses ATP. You'd want more energy for great. But also it's. It's one of these things. Were these things called supplements for a reason? They're not huge game changes going to move the needle considerably, and then you need to have everything else in your life recovery sleep like we just talked about. Food. I think even programming in training far more than needed to worry about dosage of supplements. You, get ninety ninety five percent the way they all this stuff can help with last five ten percent tonight so I haven't read research on Crete in a while. Probably, in Grad, school I would say last time I checked. They hadn't any of the new forms of creating that were coming out were not showing to be more effective than the traditional monohydrate. Have you seen anything different? I've never seen any sort of these I mean. This happens in supplement world, an amish. You say you've been helping out the compliance stuff on perfect. You decide for last months. It's dirty. World in ministry, and what happens is people as a commodity ingredient. Anybody can put it in a products, so people try to make new versions that are patent that maybe have this little tweak here there. And then you as research, you can get whatever data you want. If you pay the right people and they spend things for the you them to be spun, so that happens, and then you get these. Patented Ingredients. And then those are sold is more. Whatever like I'm not? GonNa. I'm yeah I remember the last I mean like I said it's probably been four five years, so anything has been published since then might tell different story, but from the research I remember going through back in two thousand, fifteen sixteen. It was you know creating monohydrate was showing the same efficacy as maybe better efficacy than any of the other forms, and it's a lot cheaper compared to some of the at the time they come out some other forms of creating and pretty expensive when I mean creating Manga hydrates like very cheap cheap. Yeah, you can buy like hundred servings of it for like you know less than ten dollars probably. Yeah, yeah, my. That was doesn't twelve. Mile these Senate and so that was yeah I mean since then I haven't kept up much on new forms even though he might have research was just insane, well you. Almost want it seems like when you look at the mechanism for it seems like something where to take it when I was playing ball in college, so it was like you know maybe where I your training at this high. You know it's like you're practicing couple times a day. You got like workouts in the morning. Maybe you're having a heart, also a college kid. You probably have a hard time getting like access to quality food and stuff there might. Be Situations like that. Where can be useful? Where like either your training demanded just incredibly high, or you don't have access to good food for whatever reason I think, just like anything with supplements right? It's either to help you. Reach a goal or to fill in some dietary gap and I think to your point if you're able to. If you're eating plenty of animal meat, then there's not going to be need to supplement right, and for most people in what I like about supplements like this. Use that Melatonin. We're just talking about. Basically your your body will stop producing Melatonin noticable changes the way your body, and that should with creating it's. Something that you can use to make something else substrate your body can use. Like, we'll talk about nutro picks. The like substrate mediated nutro picks eating things that just give you a body materials to do what it's supposed to do. So giving you body for instance more Coleen so that way you're. Your nerves can fire more essentially instead of. You know a neurotransmitter that goes in those locking key mechanisms is a very different thing. So I'm more of a fan of the substrates that can be used. More than the actual end products that get replaced right. Yeah, I like that. All right next question we got is from Bradley Dobbs, and it's what are the benefits of CD oil. When do you take it and how much? We were just talking about this like twenty minutes ago. CBD Has Been Super Hot over the last couple years. And, then it sort of collapsed as a fat ingredient way faster than knows a despite of it. I thought it was gonNA happen. Because so many people were were claiming wild things dramatic. and. It's just. It's one of these things where I was very for a long time and I think is because two reasons one. I wasn't taking enough in two thousand, taking a form of it, and what I mean by forms like I. I think that the source and quality here matters the most. And, crap out there. Yeah junk, and then so when the market explodes the same thing. We were talking bout with creating when it's cheap bill. Try to put it in to sprinkle it in in a little amount. One gram here two grams two grams here. Foreman grams there to say oh, this Khumbu has CD now in charge ten times more for it and. It wasn't until I got. Playing tinctures. and. Taking fifty sixty seventy five milligrams of. Noticing some facts as far as reduction in anxiety and ability to sleep, way easier, and also tested with my ring in my hr. V. And my sleep would both improve interesting when like when I would take it, and then when I wouldn't take it, it would go back to sort of like where my base would be any differences in like deep sleep. Sleep from it. Yeah, I mean who who knows that, but it did seem like it was waking up less less as far as the cycles go, but just that I was staying asleep longer, which is really the only thing that trust narrowing from psychosis. On Win! It's like shows. The white bars of getting up right seems to be pretty accurate. Yeah, do you think so? Do you think like around? Sleep is probably the best time to take a CBD supplement or I? Mean this is one of those things where the. System is so very per person that I think that everyone's in a different reaction or none at all and so with this. Test as much as humanly possible. I've been using the brand dead. They're out of Colorado and Chai with him a lot about sourcing and where they get their stuff from how processed like there's a world. I still all the nuance. How everything is extracted process, but it seems like. Higher Heat in sort of like that. Shit plans to they. And they certain parts of the implant they use. Basically you can claim CD and you can claim like hemp extract. The everyone needs to call it now to discern government rulings. But there's is super legit and combine, so we're talking about briefly before. If you combine a little bit of THC with it, so non psychoactive amounts like me like one milligram or two milligrams, a pretty big lightweight when it comes to THC anything over that and I'm just a paranoid freak. Out of my mind I hate it brutal so I. Actually don't like getting high, but the one two milligrams of THC with it really really amplifies is facts. And actually brings up another good use for it to four people who are like recreational cannabis users, because or even not just recreation I guess any cannabis users who are getting like a lot of cannabis that we get now has is cross bred for having just intense amounts of THC in very low amounts of CBD and for a lot of people who are trying like if you're trying to use cannabis for. Anxiety or something like that getting twenty wrong. Going to be a bad movie. I've talked to a lot of people who like if they if they are cannabis users. They'll supplement with CBD when they are consuming like high potency THC. If they're not, you know like depending on where your firm right? If you're from a place where you're, you're able to get like you know medical grade and you. Can you know look at the amounts of CDN THC? That's a different story, but when you don't know and you're more volume, recreational department I think supplementing with the CD while you're doing, it's probably going to help. You have much much better effect. Yeah, and get you think about how far we from the actual plant here and a lot of super process I. Mean Even you go into? Yes, you. You have some plants. Will those plants was like oh? Yeah, they're smoking flower all this stuff like. That's also pre-selected over a very very long period of time. Just give you GMO we. Basically to like it's been selected for as long as we can tell people high, and so when you're taking a four. More wild strain of hemp plants have really really low concentrations of teach the occurring already, and then the bases filter thc for legality reasons, that's a more natural thing than taking some crazy strain and some other other crazy strain like putting together to figure out some new way to get people high. Nothing wrong with that because we want to get into you but like right, there is such a broad spectrum of this industry and I think it's like it's really interesting how it's all playing out. I guess I've been. For a while, I found this to be real helpful for my sleep. That's pretty much the only thing I've realized it to be good for. Ya Drama Yeah Yeah. I don't know if you've experimented much. Is A ticket shit? Low fifty seventy five milligrams like one. It's not cheap. To it's like. Most people don't have access to that quality of stuff and that much of the time. When you're getting stuff in a product, no product can be reasonable price including that much in it. So I. Don't know if you've had experience in what you think. Yeah I mean. I I use it as I actually really like using it in combination with coffee. Like almost Gavin Adams me yeah, caffeinated coffee I. IT almost works kind of similar to how you might take Fenian with caffeine to try to like prevent you from getting like the you know very the robust stimulant effect or something like that so I found it to work very more to this I really liked doing CD and coffee and before before bed is well one of the really interesting things that I found with or a ring is that? Drinking any sort of alcohol before bed, even like having some wind will really throw off remm sleep sleep markers for me. And when I saw it with CBD's so flex glass of wine, forget and I know CD for bed. I see an improvement, so that's anecdotal, but taking up. With that. Maybe you don't trust my recommendation. I don't know here. Yeah I mean that one where I've seen the effects vary between product amounts and timing for people. It's eight test for yourself is not a huge game changer outside. Yeah, against all these things is sort of like a supplement issue. There are supplements right additives. Get everything else lockdown. I stopped trying to figure out where the latest like biohacking ingredients right get the fundamentals down. Move your body. Don't be so stressed out. Get outside a Thanh sleep well meal like have good relationships have meaningful work. Make sure all those boxes are checked and then they're adding using that. I mean that's how I think about it. Yeah, got to get back to like a strong baseline with A. Goal. That's CBD next question we have is from. as you go to this one last. Question, so we'll, we'll move to Ross Landy and it's a son time. Should we be getting in regards to vitamin D? what supplements will help. Yeah, so the way I think about this as much as you can. As much as your skin will tolerate. Yeah, and your skin will now because he will start getting super hot and you burn. The problem is that people aren't exposed to build the whole notion of sun exposure in being dangerous so fucking stupid along talk about this when we were in, was it Santa, Monica I think you mean Alex. we're sitting on the beach and we're talking about sun exposure, and like everybody's out putting on sunscreen and everything and we were kind of laughing about that. It's ridiculous and it's like. Yeah? We've removed ourselves from being outside like people who? Some, of those polarizing topics. Where if you don't put on Sunscreen or if you say anything about Sunscreen, people think you're you've lost your damn. Mind here, hippie. Stance wild because. Do we see any other animal living. That has to put some lotion on its skin to be outside right now, do you? Like humans got to this point. For, hundreds hundreds of thousands of years in all our answers. By putting things on our skin like no, this is the we didn't. We never did this until last fifty sixty seventy years right, and so what happens when we live a life where we stay inside all the time we expose our full bodies. This online we haven't glows on. Outside for too long, so we'd like we. We stay inside for eight months at a time. Right and do one week where we go also the wall and go all son all the time. Burn to a Crisp Shit. It's GONNA cost skin cancer. Yes, of course right or you get the people that have been working in an office twelve hours a day, and then they go take like a trip to Mexico or something like that, and they sit on the beach for a week and it's like yeah, you probably need some sunscreen, or you need to ease into it or something. I mean this would be analogous to having somebody who you you tie their legs and put them in a clause for. Eight months and then unstrapped them and say going ultra-marathon now you can. Of course you're going to have problems here with all things unless you should look for great exposure. To. The Sun's no different. So if it's you becoming springtime going to summer time, we've been outside quite a lot. Try outside a lot especially at the end of the day and have over the last month and I feel totally fine. If you're switching time zones and going somewhere tropical i. was never done in human history. We we had seasons we adjusted to. We didn't like just walk from crazy. High latitude the to equatorial ones so this stuff is going to be problematic so vitamin D. Mrs Again like as much as you can tolerate right. You should be able to tolerate. Where you live a full day outside. Right your skin. Yeah and I think the important thing. Point is like developing the tolerance, too, because like. Right before quarantine started, I went awry right starve. Quarantine I went back to Florida and spent two months there and it was coming out of Austin out of kind of February march in Austin where it's a little bit grayer. There's not as much sun. Sunshine state where there's just a ton of it, and so what I started doing is is like every day so okay. Let's go out and like in the Sun for Twenty thirty minutes, and then work up to an hour and then. Slowly easing my way back into it, and by the end of it, it's like I. Can you know sit outside for hours in the sun, infield great, so I think it's like one of those things where you know. If you're from the Midwest, and you go six months without really getting access the sun, because it's negative, ten degrees outside and you're stuck inside. Probably have to ease back into develop that tolerance. You know you probably can't. Something that might take some time, so it's either you maintain the tolerance, or you have to get it back before you can really do that type of thing. I think you're some. Yeah Super Super Pale person who whose ancestry is from like I dunno Ireland or something like that, and then you move to Ecuador. Maybe the rules that apply as much so it's not like a broad sweeping saying like if you're if you're an environment that's extremely different from your genetics will then yeah, you might need to be more careful, but that's the case then. He really need to use sunscreen Like I have some friends. That was exactly the thing. No matter what they'll burn and they've tried and tried and tried expose. Yeah, they use them sunscreen with the ones that have titanium oxide, and in they actually forms a layer of beer on physical barrier union, so a lot of other sunscreen when it does is. It's just chemicals like tries to block certain race from getting into actually get cooked just as much you just don't burn and so you're getting the same radiation damage. The external skin damage. But you're just removing your body's built in sensor to say hey, dummy Gallison, that's interesting, and so if you use sunscreen like you need to actually a barrier, this is what close work. Bounce the photons of the Sun the radiation away from you same with titanium oxides up. This is not relevant to vitamin D, But I think it's just relevant to address that, and then as far as I, is this enough vitamin? D I got my test actually that sixty nanograms per milliliter. What's recommended range? So the I think it's a nineteen or twenty around there? That's an independent lab draw. Yeah, saying like after that you're good. It's after that you're technically not deficient, but is that optimal? That's the question is to see. People like between forty, five and seventy or I don't take vitamin D. that's what my levels at. So like the best thing to do is test and see wrap so it when when or is there a time when a vitamin D supplement is? A good thing to to include our lives are pretty great in that we can dictate around schedule, and we're not forced to be inside. When the sun is shining, like a lot of people are with their jobs, and so if you literally can't see your environment like tried outside trying to get burned and try to give them, you can test especially in the summertime. And I think there's probably a lot of inherent postal fashions in our hormones and throughout the year. Actually think that there should be some decline in vitamin D status. In your bloodstream specially during the winter months, and then elevate in the summer months, and all things should sort of ebb and flow like a little bit, both in a Mac Ratnam in a micro. In so I'd say the. Summit all year round all the time like let your sun exposure dictated, but now we're getting into summer. And if you're not, you know above like forty forty five. Nanograms per deciliter. I believe it is then you should be supplementing and do it with fat and everyone's different to accomplish You have matters to the fat soluble nutrients, so if you take a ton starting your and he was there losing fat. They don't get screening bloodstream. Then you can actually have too much vitamin, D. it's one of these things where it's easy to get too much as well so be careful. If you're figuring out, your mountain can't figure it out like worked with Dr. They should be able to help anywhere between one thousand and fifteen thousand US per day, people spending on. Their genes homage. They're exposed to sun like what their latitudes at their status things like that, but I've found if people are outside a couple of hours a day, especially. Out. Three to five. In here, that's the most intense time the sun. More than enough for us. Yes, that's why like I I like to keep vitamin D on hand when I'm you know my families back in mid West so when I go back in the wintertime. If I'm GONNA be staying for a while and I know I'm not going to be getting. You know it's like you can still get outside. You know they're still sometimes, but you know and it's negative ten. Sometimes you'd rather stay inside, so that's usually when I vitamin D on hand, but like in the summertime here whether it's here or Florida wherever I'm usually I. have no need to to keep an feel like I'm. Plenty and there's there's more sun than just vitamin D production as when. We talked about earlier the Milton Secretion. Regulating Sleep Status Regulating Your Circadian Rhythm, and beyond that Collagen Synthesis, right? That's another one. Sure He. Just dickers- that's it. Seems like we. We were exposed to Sun as much as the sun was up for entire human history. Now we've taken it away right almost entirely and we're sitting in a room right now. That's. Would you say fifty percent in of window? Sit outside. People say oh. This is pretty much the same as being size. It looks the same as if I were to be outside so US curious about this and. I Don. I tell you about this, I don't think so so I took meter. A light meter bought a light meter from Amazon fancies, whereas be ov on Top and light brightness is measured in Lux, no U. L. E. X. me. Like okay. Is this like it seems like it is bright as outside is it? Is it is? It is outside and I opened the top of it when I was inside in my living room. You pre-pretty with huge windows mail living room. And it was a hundred and ten, Lux. Let's go see outside in shade on my deck and I. PUT it out there. It was ten thousand Lux Ow I go. Oh, Shit, let's go in the sunshine. This is like a ten. Am Yeah, even like one to three PM. It was seventy thousand Lux holy cow, yeah, and so even like being inside versus outside in the shade, which looks the same as being inside. Was, hundred, times difference in brightness. Yes, we don't. Do you not think that hundred times difference. Is is something that we should care about. Different outcome over what's GonNa? Aning your brains like Oh brightness equals this Thalia energy of like. Oh, it's light out. I should be activating this or no hormones doing so. So ever since I did actually the first thing me and Martha do when we get up in the morning is. Little coffee still on DECAF do that. And then we go on a walk and just get outside and get that brightness of light in her. Yeah, and then try to work more outside in the in the shade like almost impossible now starting to get summer here, but during brutal. Yes I was shocked. Yeah, and even like up where my I have a desk and I have a work area and it's really a huge window up there. Even if it's like the thing is. Exactly on the window, pointing at the Sun, it's only like a couple hundred, and then I take it like a foot, and a two hundred, and then I take it tour my desk, one hundred like the fall off from I think the lights rays, hitting windows, bouncing off, and then scattering once it gets inside is so great the gloomy. That's crazy. Yeah, yeah, that's insane. I think that's I. Mean it kind of goes along the line before we've been saying for all these supplements where it's like humans weren't like we have you know were able to get out at three o'clock in the afternoon. Play basketball right so we can do things like give us some sunshine. During the day, humans weren't meant to spend eight ten twelve plus hours indoors, sitting in front of a computer, and if I mean if that is what your like, if that's the way that your life setup, and you're not able to get around in any sort of way, then that's obviously we're supplement comes. You know that's where you have to introduce supplements right? Right there's no way around, but I think for most people. There's things you can do. Like you mentioned? It's prioritizing waking up early and going for a walk. You know taking some time at lunch rather than scrolling on your phone in the break room, getting out and going for a walk in catching some sun. Right like there's it's one of those things where you don't have to necessarily be able to get out of work for two hours a day to be able to go outside to get it to be beneficial prioritizing within whatever your day is I think most people can do. Yeah, if you don't believe me, you're on this stuff. Regarding the light like violator, test it. It's mind blowing. That's pretty cool. I don't either goes, but I don't put than Lazy. All right next question, we got two more. On this topic so next one is from just Eric. Eric No. They're ASSOC Maima. So. Could you comment on your thoughts on things like elderberry Syrup? Vitamin D Vitamin C Cetin on strengthening one's immune system to better fight covid. Thank you so I'm not saying that is. Easy here easier plans guy now. So. This is just supplements that. One could take. What I looked at is that. He and there's a lot of controversy right now. What's going to cause. Storm, your body was too much of an immune reaction Etcetera Chris Matthews on some great in this, but. I mean the first step before supplement. Sleman with any of this stuff is making sure that. Your own inflammatory status is in a control so a lot of the work that he's doing I think make sense theoretically, but I think applied to people who are overly inflamed already so. as saying, don't take high doses of I don't know I can't remember if we say, but I think vitamin D vitamin as. LETTERMAN's because they can create these inflammatory cascades, and this is what the virus thrives on. The virus worse. I. Don't think that's the case. People who don't have a lot of inflammation in the body and I just quote an episode with Stature Kate Shanahan. This is going to air in relation to that, but her stance was that because. People are eating. They're having their story storing the Paul. Fatty acids from vegetable fat tissue then when they're infected by the virus in their body starts. Needing things like ldl for example to fight the virus and. So it's liberating, fatty acids, these fatty acid liberation causes the pufus be released new bloodstream, which causes more inflammation United Mission Cascade allows the virus to take over and basically kill people and. I think that the same things probably happening. These people are when we're looking at this research and people mistake, twelve percent of people that are metabolic health in the United States. Yeah, so the assumption that I have is that we're looking at research is causing inflammatory cascades. The people aren't metabolical healthy in the first place, yeah! And I don't think that. There is a problem with this stuff as long as you on your actual health risk. Again with supplements. You're supplementing. Yup if you are trying to prevent stuff, thrown a virus, the supplement instead of fixing your nutrition and your lifestyle. You're going to completely wrong. Are, this is the definitive thing we see now. Everybody who has obesity diabetes. Commodities. Metabolic dysfunction are dropping like flies to vice because of this laboratory casket. Your body does not have the resources in needs to fight the virus. And, because it's so inflamed, it cannot work properly, and the viruses takes over right. And so if you start adding in tons of supplements that might stoke your immune system, and that's bad, too. are some things that have like elderberry for example. I don't know if Syrup. I, haven't looked into the forms of Sierra is good as Powder, whatever the Hell Elber looks to be decent ends like we think of as there are some that. Basically still up the immune system, and then some that can stop viral replication, there's different classes and so for example selenium. Stops viral replication that's not trying to increase your immune system like vitamin, C and Vitamin D D if so vitamin C. basically like is needed with sixteen people like I, would rather supplement NFL sistine than vitamin, c because again like if you're eating, a proper diet should be getting vitamin C in the first place right she added in. That'd be deal, but like the thought is that you add and a see you add vitamin C. This can, those can go together. Your Liver Glutathione, which is an antioxidant molecule, can help with your immune systems that again is. Not going to be detrimental as you supplement vitamin, C and vitamin DS controversy out there like if it's going to be too much dreaming system or not. So. I actually built a product around this. It will be launching the equip. I don't know when this is gonNA air, but all the things that I have researched have been effective. So. I'm going to do an episode all about this stuff. If anybody even cares in a month, right, it might be over at that point the. Judging walking around. Shit anymore. Yeah, As, far as elderberry, vitamin, D vitamin, C and different things you can take and course. I think it was another one I would say focus on your. Lifestyle I. Think about viral blocking replication. GonNa that's going to be a really long compensation. TAKEDOWN via. Virology basically and like how viruses spread, and then contracted getting the body. And I think it's going to be upset. For that one, but this the point I want to make against treat your body right right and then start celebrating yeah, like the most effective thing that you can do right now if you WANNA get. You're going to take care of your body like I mean which. I! Think is when you look at like the research of like the different people with having really high. Blood sugar people with elevated blood pressure. You know Kinda falling into those categories of like being a higher risk like those are things that you can improve those things relatively quickly. If you get serious about it right like you're not going to be able to. Obviously you know completely restore your health in a couple of days, but you know this. This has been going on for what two to three months. People have been locked down four enough time. You can do a lot of improvement to your health in two three months to improve your outcome here. We've. We've made it sort of this joke that people are going for comfort food more in Bake offs and you know just eating candy and stuff like that like sues their emotions literally the last thing you WanNa do right now, yeah. But yet. INFLATION TURNS AROUND PRETTY, quickly. We just cut out all the bad shit. So! My suggestion all right, so we're GONNA round out this episode with one more question, and it's from a any seek I don't know how to make use any CK. Use bits. How do you know what a quality supplement is a? Trick question you don't. If it has a perfect, you know label on it and label on it right? Yeah I mean that's how I know I. Know Brands. Like. I mean there's another large-scale brands that do a good job, but this is just because the industry knowledge that we have and compliance like. In what you know about manufacturing process like. You just don't know right. This is. The problem is this is not a really. The the regulations are set by the FDA on the manufacturers of the products right and so the responsibility as the US for equipped of rookie for example or that we police our products, and what's in them? And the onus is on every other brand that there is no approval process when we launch a products. The FDA looks into our product. Which means that anybody can just launch a product and say hey this, isn't it? Yeah any scale. Until somebody else does a test of it. A third party testing of it a verifies that like you have no idea. Yeah, so people. There's a lot of different things that can happen here. So either the amount that is in the supplement. Could be just wrong the form of the actual thing, so we're talking about creating before like these different forms of creating some different forms of different certain nutrients actually matter quite significantly right bioavailability and absorption rates. And if it's says one form, but it's actually another one can be problematic. It can just be in there at all. There's another class of things. that. Are Maybe not on the label, but in the product. So it's still the wild west. MINUTE COMES regulation. Yeah and. Canada's really great at this. Actually the they're. They're supplement. Industry Sorta like a pharmaceutical industry. That we have a long way to go before we get there we do all we third party testing every single one of our batches for heavy metals for verification that the factual didn't. We. Trust your manufacture manufacturer. They're not going to put stuff in there. We've experienced other manufacturers that have so. That's why we chose them when we do that, but just in case there's some negligence and they forgot to put a certain ingredient or whatever we test everything third party, every single batch for efficacy efficacy after that. So. Yeah, there's there's a lot of things that aren't required to be a yeah. There's absolutely no requirement. Yeah, I think I mean I think the way I look at it. 'cause I've been buying supplements since before. I was working in a supplement industry. Right, so it's like I think. A couple of things as a as a consumer that you can do is is is one you like you said it's not going to be full proof this method, but you should start by looking at the label right, so you should look at approx should look at the ingredients to see you know what things are being included in there. Because you know, there's some companies are putting stuff in. That doesn't need to be in a product right, so that can be step. One is seeing using quality. Quality Ingredients I think then you can look at dosing, so you can start saying okay. This is maybe a you know. This is a nutro pick, or this is a pre workout or whatever? Let's look at some of the ingredients that they're using and let's see how that stacks up. There's some great resources out there websites where you can you know look at the available research around efficacious dose, so you can start seeing some of those things I think most times if you see companies that are. Using pretty quality ingredients and their dosing it pretty appropriately. I think that that's a pretty good like if you can't get any other information on this company I think that that's a good place to start as a consumer, but then I think outside of that. It's like trying to do your due diligence on the company itself right, can you? Can you kind of look into WHO's? Running the company right like it does is company offering transparency where you can see like what is the character of the people that are running the company and stuff like that I think those things can help to. You know it's like obviously we can sit here and toot our own horn about all the stuff that we do, but it's like we know this. We perfect. You got started because we want there to be quality supplements out there. That's why you did this because you wanted to fill those gaps in right in that. That message is pretty loud and clear out there so I think people can look for that when they're looking to these companies by like. What is the company about? What is their message at the end of the day? You're never gonNA really like you said. You're never going to really know what's going on that. Those are going to be good litmus tests at least to kind of see you like. Make the most informed decision that you can when it comes to purchasing brand stuff. Yeah, I mean some of these things like. Trying to formulate the sleep crocked right now. and to deal stuff in that I want and effective doses. It's like eight capsules. Yeah, like well. The is anybody GonNa WanNa take a capsules before attempts to think get like different ways. People do that, but this is what happens with the dosing is that? People will put sprinkle in. Every little thing has always claims on it. They're not actually effective amounts. or it's too expensive when you get an effective amounts, then it's too damn expensive Biza anyways, yeah, which I think is a good thing to look at to where it's like. If a company is selling, you know if there's a drastic price difference between two products that are claiming to have the same ingredient in there like one company probably isn't just magically able to lower their cost that much to sell it at that price like there's probably something else going on there. I mean this is why we get a lot of complaints about our prices like. I were making tons of profit and just throw cash everywhere the way. It works I in the reason why companies are able to put the press so low that they're. Either not like I know what Martin's are right, I know. You need to run a business and. These people are not using real. ingred the ingredients this am. Or they have some God. Mc that I've never been able to write AETNA. So Yeah it's a scary industry and I would say the easiest way around is everything from food. Trying to take care of yourself and like not use up in the first place. Yeah, he's ironic coming from the guy who has. Companies based on stuff, but I mean the whole point. I wanted to get people to. Take care of yourself like figure out you health via real methods and use these as truly supplements. Less reliance. You have the better. I so before we wrap this up since we've been talking about supplements this whole time. What are three supplements that you use most often or that? You find to be most beneficial. The three that I'm really rocking are now doing a ton of Krill, oil. Liver capsules. And magnesium before bed, nice any particular form for the magnesium glistening in Tornado of a Combo. US three nate as well MAG teen crossed the blood brain barrier wasn't it's more of a Magnesium Nile? Nilekani nervous system your muscles between. A small F one, we'll get into blood brain barriers while so. Those are the three that say they're most self around at Im- always playing around you know my pantry. Yes, actual always trying new things out. Yeah, yeah, cool all right. It's Kinda the same. I'm I was trying to think of my third one, but the two. I'm taking most as Krill, oil beef liver capsules I'm trying to think sir, probably just like the beef protein from equip. ACAS I, I'm not a huge supplement guy, either like I'm definitely like it's if there's a gap that needs to be filled or goal I'm trying to reach is kind of the way that I look at it, so not a huge supplement guy, but. Haven't really been able to get to many farmers, markets, big beef liver, so turning to be slower capsules I like doing. KRILL oil regardless. You know I always like keeping that in. Probably don't eat enough seafood anyway and Texas man like. There's no good seafood shops here. Yeah I got stuff from whole foods once and got sick, so yeah, that's the best worst year. And then. I proteins every day as more as like some sort of Collagen way, it'd be preteen, and then tied to get enough in sometimes like if you're when you're working and stuff like it's hardy, enough protein in as especially as as a male. You know that's getting two to three exercises in a day like it's hard to get enough. Yeah, yeah, I'm just trying to think of all I. Yeah I probably have. Trying to experiment trigger out keystones a lot because eating carbs recently so not reasonable key towns when I'm working I like to use that. kind of like adapted. Jones Tube. That might have to be conversation for another time. You gotta be like top ten now. Chris push it all right guys. Thanks for listening to this episode of the Natural State podcast. Enjoyed it and if you did I'd really appreciate you. Heading over to whatever service you're listening to this podcast on dropping me a five star. Review your thoughts on the show. This help us get discovered by more people in spreading the gospel of health, and if you WANNA stay plugged into all myself, health experiments, recent research in books and reading, and my interpretations of those things, products that and testing dots, and all things related to health. Check out my free weekly newsletter called the defeat. You can sign up for that at Dior Anthony Gus in dot com slash the feed. That's Dr Anthony Guston dot com slash the feet. Thanks again for tuning in in your support of the natural state podcast.

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05 | Good night, sleep tight

The Parenting Spectrum

18:52 min | 1 year ago

05 | Good night, sleep tight

"This is an ABC podcast. Hey. The guy to see. And you need to close your. Thraw and put your hit on the. Yeah. Good. Not. Okay. Can I have a case? Okay slate. Well, and I'll see you in the morning, not beautiful. Good night. In both. Biggio on nine. if I eat with that easy. We spend more time talking about sleep than we do getting sleep. And the reality is sleep deprivation is hard on all of us, especially patch. Remember what I said just I'm bait. Can't you drink, and then it's time to go to bed very light. Now, it's time to go to sleep getting serious. Now, it's time to go to sleep. It's time to get to sleep in your own bedroom. Don't remember dead's bid. I'm on a walk with you. You don't want to. And now you want to but you have to off we can hold my hand will work together. Must be starting to get tired. He's just fine. Tell me about. But I'm shedded side. I just feel sorry helpless. No big outta get him to sleep and to still haven't. We've tried Saimaa of these to help patch guy to slip knot and just because it's worked for someone else. Doesn't mean it's guy to help him. But we give these ideas ago anyway routines, weighted blankets, visuals, Epsom, salt bath, exercise, social stories, Mike in the room. Duck Houdini tonight lot music singing twinkle twinkle seven thousand times. What noise? Silence lots of food. Not too much food vitamin d melatonin slipping in his bid on the floor next to his bed on the floor at Saudis door in outbid in getting up every ten minutes to reassure for years. I remember hearing patch waking up and I'd look at the clock, and it was always two AM. And then he switched knee started not going to sleep into really light sometimes five AM. And this is the unusual thing often. Patch will have an amazing day after not muchly, and it's lucky STA white to figure something out of these Brian. Yeah, I just don't understand that. Because I don't usually have an amazing die after two or three hours sleep. That's for sure. So then we go around and around, and we think was it something that he's Asian or something he's thinking or does he not like the sheets or the dark all the lamp that we've put in his room, and that's why he's not sleeping and then you'll have weeks where he does sleep. And we asked the same questions about what helped him so that we can keep the pattern going. At three. I am it feels what we've only family going through this. But we know it. No, it's hard to get an accurate stat on how many autistic children struggle with slate it somewhere between forty to eighty percent. What does it really moving? Well, it just means that there's a lot of really Todd kids and moms and dads out there. It's oster. Gone to sleep. You. It's like more than anything. Gardens like bars. Clock. And that's it. The new is he eventually Fava clock. I hold onto patch. So. Clinched the land mine, and we watched the same video in YouTube of. Over and over again until he fell asleep. Anyway, go he was due owning really tightly to my hand. That was one of the roughest. I remember everyone. We just lock with tight. So patch made it through the entire day before falling asleep at eight o'clock. How do you measure exhaustion when you starting the day feeling like you need to go back to bed, and that's at least sixteen hours away know, what you mean remember that tone, you were wind CD and Petula white foot thirty hours wrote this Facebook post about because I was so so exhausted and depressed, but the responses I got from other moms and dads got me through the rest of the day. Yeah. I do remember that Dr one mom said that after thirty years, she stood no son will slate for one hour or four oh five and I'll throw it was so special hell out the dead's commented. One of them saying, hey, also been awake since three AM feel and there was also that mom who said her teenager was asleep. But she was awake. Worrying about his future. I can hardly relate to those heartbreaking. It's reassuring tonight. So many people are going through this. Pretty disheartening tonight. It's so many families living with sleepless nights for years and years. Zoe. Hey going, and I think. Six o'clock time Zoe sandals. Two sons Holly who was dog Nuys with s big when he was and Brodie whose nineteen and was diagnosed on the autism spectrum at twenty two months, ongoing style, the not knowing birdie and find out what the balloon about sleep just gonna see Dan next birdie. Hello, my name is. I'm nineteen years old. I have trouble talking with my voice. I have own mulling job. I'm very pleased to meet you. Right. You Brady has communication on an ipad says the woods for him. What do you do with after work? And where do you go for walks? Sometimes we got the Bank. How do you feel once you've come back after the walk? What was very thin? He was looking at swift older. Do you want to tell me with a guy Brady bang typical nineteen year old boy, he has access to old wets? We don't want to stifle what he can say. So he has a on his he has a photo that it's a swear folder, and he has used. After you will key. Usually do you use your and you watch. Watching TV than it's fed Valence bedtime and so do you enjoy sleeping Brady? No. She likes bedtime. Yes. Yes. And what time is bid Tom nine hundred clock. Right. Gonna have you melatonin? I love you even the morning be good sleep time. Aubrey. Aubrey when he was a bit too. Brought he started really struggling to stay asleep and wake up all of the night. And he didn't have the skill of putting himself back to slave. But he didn't want to be away KYW then so he didn't know what to do with himself. So he would just literally scream and you couldn't console him because he didn't understand about being consoled. And and that wasn't what he wanted. What he actually wanted was to be asleep. It was really difficult as a mum really really harm to a C child into stress. Not be outta do anything about it. But Bao's be physically attached by your own child. So I if he was upset and I tried to console him. If I got knee him, he would physically attacked me. So you've got humans as well. As yourself being upset and the more upset you get by all, of course, more upsetting. He finds. At all is always oldest son. Holly was also staying Wight light. They'd find him in the bed with a book and a torch light at not and melatonin helped him. Learn how to relax and go to sleep. So they also started giving it to Brady. He started Kindy Enin ABA home based therapy program, a mixture of the activity in the dice or the Kindy program and APA end than the military, then he started to develop better sleeping, pens. But of the us the Steuben lots of disparate times when zoey couldn't do anything to sydell Brody. I've put the phone at couch out in the lounge room put a movie on and buckled down, and he cried himself to slave and he would do that for a night or two and that would reset that. That's really really tough. And there was a young adult if he's at a few notes not sleeping Zoe jumped into wearing Brodie out mode. So when he gets home he goes for a bike ride. And then he goes walks the dog, and then he goes and puts the bins. And then he gets on the exercise machines weight through exercise exercise exercise exit. Cise, and we'll do that for two three nights in a right? And then he will finally just have to get into bed and crash, and we break that cycle of staying up. Maybe the best thing you can do as a Todd worn out parent is not give up hope each changes, and it will change over time, and they'll be hard times and easy at times. And and different struggles. I think we eventually find something that works for all of you. Maybe if you like. Just to huffpost seven and almost taking coffee. Good morning Zoe. Yes, I've had a show probably twice a week at make sure jumping. How'd you sleep? A good sleep. You make good morning birdie. Good morning, she slapped hounded you. Sweet right. Good. Well, we'll just want to thank you for me to come to families time. And I'll have you have a great day at work. Thank you. Without could sleep. Nothing else. Goes right. Really? I had the truth. Professor Sarab London is head of pediatric sleep research at central Queensland University and has worked with families as a clinical psychologist for years. So when you don't sleep, and you have other challenges such as exile t such as hot and sensitively as is very prevalent in children with autism. It's much more difficult to control your emotions to understand to learn to memorize to concentrate to regulate you behavior, or these things that shouldn't have challenges with anyway show with autism has double whammy, they don't sleep then things can go really wrong when Sarah I works with a child she tries to figure out what's worrying them. It's Artie or suppression anxiety, or it's some sort of city that might be disturbing this child we want sleepy for not feeling good. If we're not feeling emotionally and physically, right? It's also good to include your child when setting up their beds. Tom, retain and with children with autism. It's very important that that be predictable and reliable and regular and within their control control is an enormously important thing for all of us, particularly for children who are anxious. It's also critical to figure out their sensory needs. Like, how their pajamas itchy today? Need lots of toys in bed with them or non and what levels of lot and found make them feel safe. And try something I hadn't thought about these teaching your child how to relax it's not instinctive, and if they like water, you can do this in the bath, and they pull the plug at and the water comes out of the bath. And it goes down the plughole and types with the more. They worries and all the energy and all the tenseness and they lie. The and it is the most relaxing feeling if once I can do that they go into the gym. And when it's sleepy time they close and they try and pretend they're in the buffet again. Yeah. Lock it. Lock it wherever shot. Yeah. I think. Zoe talked about melatonin, helping her boys. This is backed up by scientists. There is no strong evidence. That Milton is successful, particularly Tudela dysfunctional melatonin secretion. And that's the case for lots of autistic kids where the sleep wake cycle is off kilter. I was registered at the beginning. Maybe ten years ago, we Milton was being used evidently without sufficient evidence. There isn't long long-term evidence like ten fifteen twenty years with evidence. And we do know that monitors powerful hormone nonetheless at the moment, it is enormously Hofu some period to be able to survive a children who don't get good sleep. Melatonin doesn't work for everyone. And there are other medications out there. Sarah Blundin advises asking about the risks before giving anything guy. All parents are given a lot of unsolicited advice about what you should. Or shouldn't do when it comes to sleep and not all of it's helpful site. Sarah says go ahead break the so-called rules. Do what works for you? And your child that might mean sleeping in the same bed with them. So that I feel calm all letting them watch a movie in bed. Absolutely. We know that evidence suggests that having screening in front of your eyes before bedtime is usually likely to keep you white. But some people get some dislike now if that your survival mechanisms appeared one not of two autistic children that use an ipad in the room every not and it works for them. Okay. So what have we learned a positive bedtime? Retain is critical. Exercise helps Mike show the bid remits. The sensory nights melatonin helps a lot of kids and focus on phoning wife for them to communicate what they need. What helps them feel calm? Non and you might need to teach your child some relaxation methods to help them full a slight and for us. It's just so easy to get into that sokoll of not sleeping not exercising aiding badly. And then you get sick around Ranji guy. Yeah. And I think it's important for the two of us not to play the on the most tied game which Hardouin anyway Bouches. Bouches? There's one last idea to help PECH full of sleep. I want to try which came out of a conversation with the autistic, author and blogger Crispin ally he was diagnosed on the autism spectrum as an adult after the period of getting used to the news. The insanity of my brain is different. Most people actually helped me to make peace of myself to realize this. I'm the personal supposed to be a long. I'm not failing as a person going not being like other people all of those nights when patches awake a worry about what's going through his mind as he laws in the dock unable to fall asleep. He doesn't have the means to communicate this to us yet. Chris he used to die dream bid before falling asleep. I used to make adventures usually about sunny, the head shot in the head since invent stories while I played one of the characters and keep telling myself these stories until it full asleep, the next noise, and then continue that story where I left off. Well, go master's degree in creative writing some of that strategy. But maybe that's something that really helps me to get sleep be burning off the last of the mental energy for the day. What advice would you give to parents lock funeral myself who have child who really struggles to sleep if have a chance about what's happened during the day, especially the positive stuff. Give them something to relax them and make them happy before they put that down to sleep. Don't think about things with today. You read on the floor. Invokes? It went for Bush walk to the top of the hill. And now you can have a knowledge big sleep. Kite. Put some eleven the world on the pillow doesn't that smell noise? Good not pitch. I love you. Thank you. About not sweetheart sweet dreams. Oh. Next time on the parenting spectrum showing your kids the world will explore the joys and potential dramas of travel. You've been listening to an ABC podcast. Discover more great ABC podcasts. Live radio and exclusives. On the ABC. Listen up.

melatonin Zoe Brady ABC Todd Mike Tom Holly Milton Brodie Thraw ABC YouTube Facebook Aubrey Fava clock Brian Hardouin Bank
Top 12 Immune Support Strategies to Prevent Illness

Dr. Jockers Functional Nutrition

28:21 min | 6 months ago

Top 12 Immune Support Strategies to Prevent Illness

"And so we have to realize that our immune system is a muscle and we want to ask is. Our muscle is our immunity getting stronger or weaker and so exposure proper exposure along with could immune support strategies actually allows us to get stronger. You want to build our immune muscle a low and welcome to the doctor. Dockers functional nutrition. Podcast the show designed to science based solutions to improve your health and life. I'm David shockers. Doctor of natural medicine. Chiropractor and functional nutritionist. And the host on this podcast. And I'm here to tell you that your body was created to heal itself in on this show. We focus on strategies. You can apply today to heal and function at your best. Thanks for spending time with me and let's go into the show friends today. We were talking about the top twelve. Immune support strategies to prevent illness. We know that the corona virus pandemic has really been shaping our society for the last several weeks whole countries Basically are are on shutdown era. We're all being socially distanced practicing not staying in our homes. It's obviously affecting our economy and so we have to ask is what is corona virus. And what can we do about it? And so we know. Corona viruses are a large family of viruses that cause illness ranging from common cold more severe diseases like pneumonia murders and SARS and most people that get infected have mild symptoms from it however some individuals can certainly be more at risk. And this is going to be elderly individuals and also people that have commodities things like diabetes. High blood pressure heart disease People have COPD or lung issues or maybe People that are smokers who have damaged lung tissue. They're all going to be much higher risk and so the flu we know kills between thirty to forty thousand people. On average in the United States every single year And many public health authorities are concerned. That the colonel buyers kill a lot more because apparently it is more infectious as a higher rate of infection. And so however Some epidemiologists in fact One of the top epidemiologists Britain epidemiologist. Neil Ferguson he actually has just come out now and said that he way overestimated in fact all the graphs that have been used by the CDC talking about this illness that he actually overestimated them by quite a bit he expected over five hundred thousand people to die in the UK from the current virus. Now he expects about twenty thousand and he cites the fact that You know we he cites the social distancing in quarantine but he said this actually only one day after the UK Ditta quarantine did a soft corentin. So certainly couldn't be fully committed fully related to the quarantine. There's gotta be some other issues going on. Maybe this isn't quite as serious as what many public health authorities had lead on but nevertheless we need to really focus in on what we can do to take care of our health and what our immune system really how our immune system works. Most people don't realize this. We think that bacteria viruses different microorganisms. That these things are just out to get us but really we work in harmony with these things and their job is to break down. The king matter in our job is to become as living beings are hubs and not being not being to king matter. Our job is to be fully alive. Vibrantly healthy and to promote that. And so we have this built in immune defense system which consists of our lymph nodes are adenoids also caught our tonsils are respiratory system which plays a big role in our ability to get rid of High levels of microbes into reduce overall bacterial and viral load so we actually are breathing in thousands of microbes every single breath that we take we have way more bacteria and viruses in our gut than we have cells in our body but we work in harmony with them and we have a certain load of bacteria and viruses that we can handle successfully and so our body works with all of these different systems in order to keep that in balance and keep that in. Check the white blood cells which are bone marrow are thymus gland which helps differentiate our T. cells or the helper cells key part of our immune system Our spleen our stomach and intestines stomach acid and bile to help Sterilize and keep our bacterial levels down. All these systems work together. We want to honor the body that God created for us and really do what we can to support that. And so we look at our immune cells we have are in need immunity which is a very rapid response and we have an adaptive immunity in this has to do with our T. cells and our B. Cells T. cells again are differentiated in our thymus gland. Right that's why they're called the T. cells since we have t helper cells cytotoxic t cells. Things like that and then be cells are where we create antibodies so we tag a different proteins on a virus or bacteria. And we call it an antigen and then when the B. Cell sees that it responds and attacks it. Now that's more of a memory based so when we're encounter. An infection are rapid responses through our nate immunity with macrophages and on different different lymphocytes that we have neutral fills Nfl's all these start to attack immediately and then we develop a an intelligence around that particular bacteria or virus and that's where we get our T. cells in our B. cells soaring to act so again rapid and slow response in our immune system is really really complicated and really complex. But it's quite amazing and how it works and it all works together in synergy to help keep our bacterial and viral load down and under control so that those microbes work in harmony with our body and they help us to achieve really really great health and so when we break down the immune system of further we see that we have both active and passive immunity in so passive. Immunity is what a baby gets when they're drinking breast milk for example. There's Immunoglobin in there. We can also get it from supplementing with things like colostrum or bovine serum Albumin Which is another provider Serum immunoglobulins which we have supplements for example on our store like Mega G G That provide antibodies. You can also get injections with antibodies and some people that have certain genetic conditions that don't allow them to produce antibodies. We'll get these sorts of injections now are active. Immunity is what we develop in response to infections. We can also get officially in. That's how basically the idea of how vaccines work. However I would argue that natural. Immunity is far more superior than artificial based immunity lasts longer and You know it really lasts for lifetime. He think about things like chicken pox in the last for a lifetime as opposed to vaccines where you need continual boosters and then there's obviously a lot of questions about the safety levels of vaccines as well so active. Immunity is really in a sense the far superior form of immunity on. It's what we want to build throughout the course of our life and so we have to realize that our immune system is a muscle and we want to ask is. Our muscle is immunity getting stronger or weaker and so exposure proper exposure along with could immune support strategies actually allows us to get stronger. You want to build our immune muscle and so you're a lot of people talking about boosting. The immune system are boosting immunity. And I've even used that term before but I really what we should be thinking about is balancing our immune system. See A lot of people get concerned about the idea of boosting your immune system when you already have chronic inflammation or autoimmune issues and that makes sense because the immune system's already on overdrive. Why would you want to boost? You don't WanNa over respond. What too much. Inflammation your system. It's really about balancing. And that's where a healthy lifestyle practices. Come as they helped to balance immune system so we have the optimal effectiveness. Nope we have an overreactive. Immune system were creating autoimmune issues. Chronic inflammation and allergies if we're immune system is not working. Well then we're more susceptible to getting something like Kobe. Nineteen getting a major infection with that or developing things like cancer or other bacterial viral infections. So we want an ideal. Immune system is very potent very effective and very efficient. And that is what we're trying to accomplish here. So top twelve immune support strategies. You Know Number One. Be grateful and positive right positive thinking a grateful mindset grape. Latitude is one of the most important things we doing for our immune system really helps drive up and balance our immune system so certainly be looking for ways that you can be in a positive mood be caring and loving to others. Ambi grateful for what you have in your life and if you do that you're you're going to really push your immune system in the right direction and we also want to prioritize. Really Good Sleep Okay and there are different strategies for sleep but we know that Melatonin are sleep. Hormone is the most important had potent immune Enhancing hormone that we produce and so we get good. Melatonin RELEASE WHEN WE SLEEP. Well and also human growth hormone. Human growth hormone is another potent immune supporter. And so we're sleeping. We're going to boost up that human growth hormone ideally. Were trying to sleep before midnight. Every hour sleep we get before. Midnight is equivalent three hours of the regenerative capacity of sleep after midnight so trying to prioritize could sleep getting to sleep. Early is super important at preventing some sort of viral bacterial infection. WanNa keep our room is dark as possible. Also recommend a sleep mask. If there's light getting into your eyes or really just light the room that is going to impact your Melatonin release is going to significantly reduce the amount of Melatonin. That's released so we want to keep. That room is dark as possible. Any sleep masked cover is for even further supports. We get the full amount of Melatonin release. We don't want to eat within three hours of of sleeping that is absolutely going to affect our sleep quality Obviously want to avoid caffeine at least with an eight hours sleeping. So if you're going to bed by ten o'clock you certainly wouldn't want to caffeine after two PM K. Very important now. Getting some exposure during the day is also very important actually getting out getting sun during the daytime helps set our circadian rhythm and helps you sleep better at night. Santana getting exercise. You WanNA get your body moving and exercise. People exercise regularly tend to sleep much better than people. Who Don't but you don't want to exercise too late. Are we use the same principle as eating? You want to finish any sort of exercise at least three hours before sleeping right. And ideally finish exercising and then also eating at least three hours before sleeping on and then avoid bright light after sunset when the sun goes down in our home we ended up turning off the lights and just putting on a more of a kind of a reddish type of light light bulb which has less Blue Lights. We turn off. The Blue Light emitting lights and that is very important. So if you have a Gamer or you can. You can't alight or just more of a red light approach at night Keeping things darker. That's going to be important for good melatonin release and then he don't WanNa have goals after nine pm. I always tell people that a lot of people will tell me they get a second win at night and the reason. Why is they train their body to do that because whether they were on their phone looking things up or they were trying to try to work or trying to accomplish specific goals? The action of specific of trying to accomplish specific goals is driven by your sympathetic nervous system. And you release Cortisol Release Dopamine and those hormones are going to make you feel excited. And they're gonNa make you feel Like you've got a ton of energy but what happens there is you. You may be productive at night. But that's GonNa Affect Your Melatonin release and your human growth hormone release. You'RE NOT GONNA be able to produce same love immune response by going to bed later. Twelve one at one. Am that's going to really really hurt. And it's going to be hard to go to bed by ten eleven pm if you're trying to accomplish goals after nine you're not gonna get us good quality sleep because you're not going to release Melatonin. You need so really. Try to wind your body down after nine pm now certainly. WanNa avoid processed foods of all kinds? We WANT TO AVOID GLUTEN. We want to avoid Conventional raise neaten dairy refined carbohydrates sugars using significantly impair immune system. So we've got to do that fact. We know that a blood sugar of one hundred twenty actually impair. Something called our fabulous Siddiq index ability about white blood cells to eat in breakdown. Viruses bacteria in infected cells. It reduces it by seventy five percent because it does not allow the vitamin C. To get into the cell are white. Blood cells need a lot of vitamin C. And that allows them to withstand high levels of oxidative stress and when we have all the sugar sugar and vitamin C. Both use insulin pumps in order to get into the cell and so the sugar has a greater affinity it clogs up the white blood cell. It can't resist oxidative stress. White blood cell dies much faster in his less potent and effective so keeping your blood sugar stable practicing things like intermittent fasting in a very low carbohydrate diet rancor exercise very important for having a good strong immune response and a lot of people. Don't think bludger gets up to twenty but most people after a meal their blood sugars jumping up to one. Eighty two hundred staying there for two to three hours after meals for high carb meal. So you WanNa make sure that you're keeping butchered sugar ray stable that super or a huge fan of intermittent fasting in order to do that. Intermittent fasting help stimulate autophagy which is where our body actually breaks down older damaged cells including viral infected cells. Intermittent fasting helps reduce inflammation helps. Support the microbiome so it helps get rid of that. Bacteria IN INCREASES HOUSTON Digesting bacteria like Ackerman Zia you sinophilia which helped which breaks down the eats. The intestinal mucous. What happens our body responds by producing a greater and stronger level of a mutant of intestinal mucus which creates more resilience in so. That's really great advantage. That intermittent fasting allows for us. It also helps regenerate immune cells of our immune cells are very effective and they're damaged. Moxie didn't of stress and actually fasting will help our body regenerate new immune stem cells they mean system becomes stronger becomes much more efficient less overreactive and You know just better adds more potent better at really targeting and and destroying the pathogens needs to get rid of now. Seven ways to do intermittent fasting. You can start with a simple fast twelve hours overnight between your last milner first meal and then pushed up to fourteen hours. Okay and that's pretty easy Finished dinner by seven. Pm You don't eat until nine. Am The next day. Okay and then you can try a crescendo. Fast Redo fourteen hours daily. And then he pushed the sixteen hours two days per week like a knock consecutive days like Monday Friday for example and then he can try every other day doing that. Can you just kind of like a simple progression like this and see how your body responds? Then he can push into that strong fast window where you're doing sixteen to eighteen hours daily. This is really common. A lot of people eat their meals and eight six to eight hour eating window. What I try to do at usually my meals between one and seven okay. Most days and then usually twice a week. I do a roughly at twenty four hour fast fact. I just completed one today. Eight one on Wednesday didn't eat until lunch on Thursday. So doing that can really help reset your immune system but you want to gradually build your fasting muscle by practicing these strategies just kind of gradually building it up like this. It's kind of like you know fitness. You don't want to go out and just all of a sudden run a marathon WANNA build up to it. You WanNA obviously train your body through about a handle that. It's not overly stressful on your system. But these are great. Intermittent fasting strategies over released. Report your body. And then when you're eating you WANNA really include the top eight. Immune health foods case. That's GonNa be things like Ginger garlic so having soups stews with garlic and ginger in their apple. Cider vinegar are really powerful drink some water warm water with apple CIDER. Vinegar or lemon and lime or both every morning when you wake up really great strategy for helping support your immune system were modern itself as antiviral off and then the lemons and limes have vitamin C and bioflavonoids apple cider vinegar malic acid and acidic acid. That really support your immune system in your digestive system. ginger tea can drink. Ginger tea can even munch on a little bit of ginger before meal right help stimulate digestive juices or even when you're fasting. You can do that help. Really trigger more autonomy and help stimulate your immune response k Bom Broth really powerful thing to be drinking SA- great time of year you know. Cold and flu season has really good time of year to be drinking broths and eating soups with mushrooms and onions and garlic in them so good for the immune system so really good stuff to be able to use. Try to get these things in your diet on a regular basis olive oil. Use that on your needs. Your really powerful Fat That's rich in vitamin E. As well as polyphenols that's the immune system so really good stuff to try to get good sun exposure right whenever the sun's out. Try to get out there trying to get fifteen twenty minutes at least a day. Now we're really helps support your brain your mood. It's going to help you sleep better at night like we talked about. It's also going to help support your immune system is going to help you build more. Vitamin D. Vitamin D plays a very important role in your immune system in fact one of the ten signs that you know you need more. Vitamin D is free. Illness if you feel like you have an immune deficiency or you just seem to get colds fevers and blues regularly. Most likely you're deficient vitamin D. Be sure that you are getting good. Sun Exposure and then also supplementing with vitamin D can be really really helpful. Get Out and move your body so important. Movements helped stimulate lymphatic drainage great for stimulating neurotransmitters reducing stress in your system improving circulation. And that's one of the keys for good. Immune response is having good circulation and good lymphatic drainage and that much of that depends on movement movement. Activates what we call the skeletal muscle pump which helps pump. A fluid helps. Pump blood and lymphatic fluid through your veins three paddock system and really helps circulate. Those white blood cells. They can do what they need to do. And also really good for brain as well helps reduce inflammation in the brain help. Stimulate the the right neuro transmitters. Help you feel good throughout the day. So get good. Movement differentiate too movement and exercise movement is something low intensity exercise. Is something very high intensity where you're doing strength training maybe high? That's the interval training like a hit training new show. You WanNa do that. Something like three to four times a week. Okay giving yourself good rest between inbetween days of intense training so something like every other day doing some sort of high intensity training or at least give yourself you know at least forty eight hours between certain muscle groups. I personally like to work out intensely new four days a week of intense training usually Monday Tuesday Thursday Friday so Monday Thursday or upper body focused on upper body training. Tuesday Friday lower body K. And then the other days I just move. I play with my kids. I might take a light jog. Your nothing superintendents. But I do try to move a lot on the other days But not as vigorously as I do on my intense training days and that really allows me to recover. Welk's want to over train your system. You WanNa get the right amount of training and then a hydrate your body. Well seventy five percent of Americans are chronically dehydrated. Get a good quality water. Filtration system like a reverse osmosis or a big Berkey or hydrogen water system that adds molecular hydrogen to your water which is powerful on. That's what I personally use but try to make sure you're drinking good clean water and you're hydrating well at least half your body weight announces of Water Daily. That will help you. He out in really. We got a pure way to good health Good hydration helps US eliminate a lot of toxins. Really helps with our liver function. And also with our lymphatic system and our immune system so making sure. You're hydrating well super important. You'll notice energy better mental clarity and more efficient. Immune response less inflammation your system in better immune response when you're hydrating. Your body effectively half your body weight announces what that means would be like some one hundred sixty pounds That would be eighty onces of water daily and You. WanNa drink most of that between meals not with your food away from food because you don't want to dilute your stomach acid in your digestive enzymes you WanNa be drinking at away from your meals so hydrating well outside of your mealtime during your fasting window ray tiny hydrating well now probiotics huge fan of utilizing these To help support your immune system. Most people respond well to probiotics. They're powerful lottery. Search on their immunomodulators facts meaning to help balance the IMMUNE SYSTEM. They help support a more effective in efficient immune response so good quality probiotics can be really helpful rating to be taken to prevent a cold fever or flu or some sort of viral infection like the corona virus health benefits vitamin C. Vitamin C would definitely go to to help prevent against some sort of infection. Usually I recommend something like one. Gram twice a day for maintenance and support And then if you do come down with a major symptoms you can do something like three to five grams. Four to five times a day. You know getting somewhere around fifteen twenty grams or until what we call. Bow Tolerance when you start to have loose stools K. And that's a sign that you're you're you've loaded your vitamin C and your body's now excreting out through the bowel so But up until then your body's really utilizing that so high dose vitamin C can be really helpful if you're fighting against a virus now again maintenance something like five hundred milligrams to one gram twice. A day can be really effective for that for helping prevent against things. And then what we've gotTa talk about also is hyperthermia really getting getting your body warm in heat so doing something. Like infrared saunas really powerful. Great support for the immune system drives up your immune response and really helps it become much more effective so getting in a sauna on a regular basis whether you're dealing with the virus for sure then it's a really great thing to do. I also preventatively can be extremely effective so great strategies. And then you know another thing to consider would be something like a three day fast a water fast or bone broth fast or something like that in order to really take stress off your system and allow your body to ramp up autophagy and get rid of the viral infected cells so doing a fast really powerful for your immune response will help you. If you're fighting a cold fever flu and we'll help you prevent it as well so doing something like that. On a regular basis can be helpful. It could be a water fast. Could be like a green juice. Faster Bone Broth fast What I would recommend would be consuming less than sixty percent of your normal coury loads. Most people are needing somewhere between two thousand three thousand calories. So if you do something like eight hundred calories or less okay you're going to get a lot of great benefits doing that for three to five days really powerful for your immune response so whether it's bone broth or green Jews or even something like the fasting mimicking diet. We really really helpful for your body. Okay and I really like that liquid facet of Bone Broth. Green is fast can be really powerful. You can also do a water fast. Water faster fantastic for your body really great for helping reset your immune system so August strategies here. Hopefully guys got a lot of value out of this training. You know. Be sure to stay healthy Be a loving support for the people in your life. Help encourage them support them and You guys All take care be blessed and Certainly subscribe to our channel. Please do and hit the Bell Button. See Get notifications. Every time I go live and you have questions or comments on go ahead. And he goes below and look to answer those blessed by a will. That's offer this show and I want to thank you again for spending your valuable time with me today. If there was something you heard in this interview that you have questions on or you want to dive into the doctor. Dockers DOT COM is the best place to go. If you enjoyed this episode. Please consider taking just a quick moment. Giving us a great review your US help influence more people and transform more lives and if you took something valuable way from this episode employees. Share it with someone in your life you know. We'll see you soon on a future. Podcast he blessed.

Melatonin UK United States Illness growth hormone Dockers fever inflammation COPD David shockers flu Britain CDC
Jerry Hickey 9-13-20

CATS Roundtable

09:25 min | Last month

Jerry Hickey 9-13-20

"Good Morning America. This is the roundtable trunk cats Kiedis here Sunday morning well. Health that's all everybody's talking about stay healthy builds up your immune system and. You won't get virus with this morning is a good friend for a long time Jerry Hickey a pharmacist, a radio talk show host, and chief scientific director of invite health. Good Morning Jerry how are you this morning? Fantastic John how you too and we go way back by the way I know I know now you know to keep up your immune system and it seems to be very important now because of covid nineteen. What is the most important vitamins in your system that you have to make sure they're they're up them well, first of all nutrients kind of work with each other they work in a certain synchronous. So it's good to start off with a multivitamin just to fill in the gaps in your diet because if you lack any key vitamin or mineral, the immune system can be affected. But if I was to put my finger on, let's say the top five, it would be vitamin D. as in David. The minerals. Inc.. Vitamin C. A probiotic bacteria strain and also believe it or not Melatonin Melatonin is a hormone that you release from your brain on to sleep but Melatonin is involved with many other things. So if you lack Melatonin, it can affect your sleep, but it also affects your immune system. In fact, it's so important to the immune system that the immune cells actually release Melatonin and they've shown in human clinical trials that if you give an older person whose immune system is starting to weaken Melatonin them much more resistant to an infection. So Melatonin, because important if you lock it if you have enough that doesn't mean. Anything, but some people lack with age You always take the tunnel with a little snack maybe about a half an hour before bedtime. Now, the second thing up, there would be vitamin D Vitamin D as David, and that's for two reasons you can't make immune cells function without vitamin D now in the old days we thought only two kidneys express vitamin D but we now know that's so do your immune cells your immune cells are so they have such a reliance on Vitamin D. that they actually can activate vitamin D. so do you want me to go through a little bit because that's going? I I. Think People are interested and is to educate vitamin D. Supplement. You eat the right foods and maybe some time in the sunshine. Well, see that's the interesting thing. A lot of your vitamin tea is made in your skin from apart of your cholesterol. Okay. The problem is if you have darker skin or if you wear a sunscreen. Or if you have older skin at doesn't work so well anymore. So I think a certain people really have to have a supplement and a good blood level of vitamin D is around anywhere about thirty five between thirty five and about seventy you want your blood level of vitamin D to be close to fifty as possible and I'm GonNa tell you why. Every in the immune system requires vitamin D to be activated. Soft as less vitamin, D floating around in your blood fewer cells will encounter it an activate it, and they're not gonna be able to do their job. Now, vitamin D doesn't work on its own vitamin D has to go. So vitamin D starts out with cholesterol in your skin right it goes to the liver and it has to be partially activated. It has to be changed. It has to be modified. We called out metabolize you required a mineral magnesium to make that step. Then the vitamin D goes to your kidneys and that's where the final stage. Of Activation goes which also requires the mineral magnesium but magnesium is also involved with carrying and distributing vitamin D with throughout the bobby. So even if you have sufficient vitamin D in your blood, it doesn't mean it's active and it's going to help protect you from a virus unless you have enough magnesium most Americans don't get enough magnesium from their diet. So magnesium supplement people consider to because of the ramifications law magnesium to fight him until you won't work why take magnesium I take vitamin D three, and of course I take the oil supplement lavazza caller Lozano. Fish oil fish oil, and lower your triglycerides, and I eat a lot of a lot of vegetables and a lot of of fruit Well, that's too because when you eat the vegetables, you're getting vitamin K. And Vitamin, K interacts intimately vitamin D. in fact to study just came out this week. That if you lack vitamin D, it's no good and if you like vitamin K, it's no good. But if you lack both them, it's really actually dangerous because these these two vitamins interactive, great deal the interact in the brain to keep the brain healthy they interact in the heart to heart heart strong and keep the arteries of the heart clean. They interact with the bones to create bone sheet on a broken hip but they also interact with the immune system. So once again, it's not any one vitamin that does it all they all depend on each other but the superstars are vitamin D zinc zinc is really important. You cannot make many immune cells if you lack zinc and the problem is older. People have trouble absorbing zinc from their food. So they actually need some additional zinc and under studies show that when you have more zinc, the zinc helps lower your risk of viral infections especially, viruses that affect the lungs, and that's one of the places where the Koran avars. Dacoven nineteen infection really gets you in your lungs if you lack vitamin D and if you like zinc, the coronavirus could be a lot more vicious and triggering an immune system attack on your long because it's your immune system that will finally do you win if it doesn't have the staring at needs from de and zinc to I, kill the virus and second of all to protect your lungs and other organs from over activity. I Take Jerry is a complex to make sure I have all the B-VITAMINS. Oh, be Biden's do so many things first of all vitamin supplements shown to protect you from pollution. Now, living in a metropolitan area, we're talking about the pollution you inhale from trucks and buses and cars, and the boilers were these big buildings that's called fine particulate matter when you inhale that it gets all over the body but the hearts propogate all over the body. It's bad for the brain it's bid for the kidneys, its bid for the liver. b-vitamins protect you from the inflammation that's caused by inhaling pollution but they did an interesting study in England about two years ago they took professionals, all kinds of professionals that led a very healthy life. These people eight good meals they exercised that had a good social life they found if they gave them a B. Complex, their brain became more active showing that even with a great diet and a great healthy lifestyle, you don't get adequate amounts of each be vitamin to support. Function but b vitamins also interact what your genes to lower the cancer process. For instance, niacin vitamin B three is one of the strongest anticancer. Uptake. Now, folic acid, folder it. That's an important one. folic acid is ubiquitous and plants. It's named after a foliage. Okay. But you have to be able to activate it. It's called Methyl Tetra. Foley. Now if you have enough active bullock acid Foley Domestic Tetra Foley at helps prevent the first two steps in the cancer process initiation and promotion. So these B. Vitamins are extremely important for health. So Jerry the bottom line is God. gave us a great immune system. All we have to do is make sure we support it and do whatever we have to do and. You WanNa give people your website. Sure. Sure. Sure. But let me just say something anybody could tell you listen. You have to eat right you have to get enough sleep you have to exercise. You have to drink your water. That's good for your immune system you vegetables we tried to go way beyond that with the proper nutrition of people's lifestyle. For instance, an athlete might need different nutritional supplements than somebody with diabetes. An elderly person needs different supplements in somebody's in their fifties. It's invite health dot com and fight health dot COM, and they can go there and you have people can contact you buy vitamins, etc, right Oh sure. Absolutely we deliver we have stores we have to website. You know we have. We have a sidewalk pickup. If you want, you could you could call us arranged or you could just go on the website and race I. Mean You have to have sidewalk pick up today right understood Jerry. Hickey. Thank you so much. Coming on the show and thank you for telling people to be healthier and God. Bless you. Thank you. So much John, it was a pleasure and it was an honor. This is the roundtable we'll be right back.

Jerry Hickey Melatonin John David Tetra Foley radio talk show host director diabetes B. Complex England niacin Biden Lozano two years
The Real Reasons We Have Trouble Sleeping with Dr. Todd LePine

The Doctor's Farmacy with Mark Hyman, M.D.

30:21 min | 5 months ago

The Real Reasons We Have Trouble Sleeping with Dr. Todd LePine

"Coming up on this episode of the Doctors Pharmacy. Guess what your brain takes out the garbage at night. So if you're not getting good deep restorative sleep. You can't clean the brain. Welcome to the Doctors Pharmacy. I'm Dr Mark Hyman and that's Pharmacy F. F. A. R. Mac Y. And welcomed special episode called call. And it's about sleep today and we are going to get deep into sleep. But we're not gonNA put you asleep and I'm here with my good friend colleague and partner at the Ultra Wellness Center in Lenox Massachusetts. Dr Toddler who I've known for decades. We worked together at Canyon Ranch over twenty five years ago and he's been involved with puncture medicine longer than I have. Which is a long time. I really respect him. He teaches all over. The world is one of the leading leaders in the space of functional medicine and welcome to the Doctors Pharmacy. Thank all right so this is called. Today is about sleep. Which is a big problem is I? I think we have epidemic problems. Yes we tell us. How prevalent is this? And what's going on with our sleep. It is you bring up a really good thing so you know most people and I ask questions I asked him. How do you feel do you know? Where's your energy level in the scale of one to ten? And do you wake up refreshed and a lot of people are not waking up. Refresh so I think what's happened is we're living. I'm refreshing my coffee. Yeah exactly and I'm actually GonNa talk about copy and how actually coffee works on interrupting that that thing. That triggers sleep which I'll get to get to later way. Are you going to take away my coffee time? No no I will not. I love my coffee teacups. This morning. It's illegal drugs that got me through medical school medical training but anyway I think what we have in modern society is a disruption of our sleep wake cycle so when you look I always I always like seventy percent of Americans have sleep issues absolutely. Yes so so we have into our bodies are natural sleep wake cycle and the natural sleep wake cycle is part of how we are as animals when you look at most animals. What happens at nighttime? The Sun goes down. What are they do they go to sleep? Do not under ipads. They're not on their. Iphones are not on the computer. Then on their television it'll light bulb and they're not right in the refrigerator right all the my cats around night looking for mice. They're not all right. Yeah Yeah So. I think that a in my opinion when my experiences artificial light at nighttime I think is a big. Is this sort of the elephant in the room and for people that have had sleep problems. One of the things that you can do that can help fix. That is to have a blue blocking lights. Glasses yeah I actually have them. I do too absolutely so when you look at the look goofy but you sleep right exactly. Yeah and it's it's actually in the medical literature and these led have a very high blue spectrum and blue light. Is that type of thing that sort of wakes your body up in it? Suppresses Melatonin Melatonin which we can measure we can measure that easily In patients the darkness. So one of the times when I'm seeing patients not only do I measure their sex hormones that are hormones but also measure their sleep hormone which is their melatonin night. Maybe at night so you actually you can check it in the morning and you can also check metabolites of Melatonin and your Melatonin levels. Tell you whether or not you're getting enough darkness so you can take Melatonin and as you get older our bodies produce less Melatonin but the thing that you can do to boost your melatonin is not expose yourself to light at night. Candles wrecked candles. That candles yeah locker glasses. Yeah yeah candles actually work. Well they do but the led's on screens and all you know all lights now. There are no more incandescent light so what what about the sort of sort of setting on the computer. Just it doesn't cut the mustard It's not as when you use the screen if you'll know they work because when you were the the real ones that really cut out ninety nine point nine percent of the blue light you tire by glasses on and my Bloomberg who I got from true dark and you dot com and you you put the glasses on and I watched my movie on my computer bed and kind of mess with my sleep a little bit but it was like fine. I had a great deep sleep. Yeah wow this is really mazing. Yeah I mean the whatever you're GONNA do computer whatever it's not. GonNa look normal but you will sleep a lot better and I do that myself and I actually. This is where it really hit me about the effect of light that was in New York City one weekend and I was giving a lecture and it was. It was a Friday night and I was lecturing the next day and I'm walking down. Just what do you do in New York? You Walk Down Broadway. So I'm walking on Broadway is about ten o'clock at night. I did it for a couple of hours like eleven. Twelve o'clock and you know the lights on Broadway like I could not sleep at night and that's where it really hit me all my God. This is obviously real real bright. Led lights but it was phenomenal. I just could not fall asleep. Well that Stacey that's incredible and that SORTA got me down that path of really understanding light. So light is a big problem. Light pollution light pollution. Late I mean there was a book years ago called lights out. Yeah which describes the advent of chronic disease and obesity with a Light Bulb. Yes and how that affects our sleep wake cycles picture. Circadian Rhythms X. Our hormones that affects our metabolism. Which is something. We don't think about exactly especially traditional medicine. We never learned about light exact. But now there's I mean and one of the best things that you can do and I try to do this as often as I can. His early in the morning exposing yourself to light so darkness tells you to go to sleep. Light tells your body to wake up And exposing your eyes without Even without glasses to the sun I'm merely a sun worshiper nine. This sort of St sun-gazing is very very powerful. For Your blind but you sleep. Yeah you're blind which is but exposure to light shortly after you get up is one of the things that helps to synchronize jobs at your circadian. Every morning my wife and I we we get up and we take the cats for walk around the yard. Yes our cats go for a walk. They're well trained Burmese cats and we literally walk around and get the sunlight and in twenty minutes out there just walking around the yard and it's just so nice to get that sunlight in the morning. Exactly Yeah and you WANNA do it. Relatively early within twenty thirty minutes of getting up and exposure to sunlight is very very helpful for synchronizing. Your body clocks so so. That's one reason that people having so many sleep issues and what other reasons people have sleep issues other than the light. Pollution sometimes can be medications. Medication side effects Some of the people who are taking the stimulants. So I'm tired so here. Your doctor gives you rid adderall. And then that is a stimulant and sort of keeping up excess amounts of overuse of caffeine or having caffeine too late in the day You know some people are very happy insensitive and you know they can't have any kind of tea or coffee most people in general. I'm going to say that you know if you have one or two cups of green tea coffee in. Its early in the day. It's not GonNa Affect Your sleep. The half life of coffee about six hours so in six hours half of its out in those hours a quarterback. I knew exactly exactly nothing afternoon. Exactly and most people. It's not going to affect them and alcohol. Alcohol is a big one in fact I had about tell you about a case so I had a patient who was eating late at night. That's another one another one another one in that. Actually I think also affects sleep. Also because when you're sleeping you don't want to be digesting. You Really WanNa be. Fasting state was going to interrupt your sleep and is fat examination storing instead of metabolism. That's right the sumo diet. That's how sumo's get fat. They eat and go to sleep. Let's try that was actually was actually a chapter in my book one of my first book. Ultra metabolism is called the sumo wrestler Diet. The the sumo's Have a recipe for knowing how to put weight on. Eat and go to sleep so and it was. It was a simple patient. Came into me and they were eating late at night. It was like eight eight anywhere between eight to ten o'clock at night and they were having a couple of glasses of wine which you know. That sounds okay well. It was a combination of eating late at night. And those two glasses of wine or alcoholic drinks and very commonly especially as you get older. Maybe after forty five fifty. You'll get what's called rebound insomnia so the alcohol relaxes you whatever but when it wears off the the brainwave wakes up and I I started experiences myself when they started turning forty five fifty and so. I'm very aware of it so any patient. You drink wine in the morning Israeli wine in the morning. Exactly happy hours at at noon. No coffee or wine after lunch. So so one of the things that you do with patients is get them aware of their circadian rhythm or their sleep wake cycle the importance of light in the morning darkness at night and then also get them offer maybe two months of get them off of all alcohol all caffeine and sort of see where the baseline is and then. It's for them to decide. How much and how often and when to have those those things which a good cup of coffee as pleasurable. A glass of wine is pleasurable but too much too. Late is not a good thing. Yeah Hey podcasts. Community is Dr Mark Hyman and right now more than ever. We need a strong immune system and that is why offering my eight part sleep master class free to my entire community if you WANNA get access to free course and reclaim your sleep. Go to Dr Hyman DOT COM FORWARD SLASH. Sleep and sign up today free. That's Dr Hyman DOT COM FORWARD SLASH. Sleep and now. Let's get back to this week's episode of the Doctors Pharmacy and there are other things that can sort of off the chart little that people and think about but I had a mercury poisoning and that really interrupted my sleep so insomnia can heavy metals and toxins for example it can be related to fiery problem located low fired function that can be asleep. Disruptor hormone issues menopause. There's another one even like blood sugar issues. People who are diabetic or pre diabetic can get hypoglycemia. Then it'll night. That wakes them up again and hot flashes. So there's a lot of reasons. People HAVE SLEEP ISSUES. That are are biological that you could fix and even nutritional factors low magnesium and other factors can be really a big big issue exactly. Yeah an engineer says because there are some people who will have very big cortisol response at nighttime so cortisol is adrenal hormone. Sort of your. Get up and go hormone. We're supposed to have cortisol as we wake up. And there's a test that we do call the course all awakening respond. So how much does your cortisol rise as you as you get up? There are some people that will have problems with quarter salt secretion at nighttime when it should be really really low. And that's another thing that I think is the important thing that interrupts people sleep is excess amount of cortisol stress hormone at nighttime. That's what my wife yells at me for reading Kobe. Nine thousand nine news at night before so you're not going to want to be watching scary things and stimulating things and get your. Adrenalin up before you go to bed and I think I think you know often we. We live asleep disruptive lifestyle. Yeah man so we eat late we drink. We have lots of lights. We engage in stimulating activities before bad four. Seven News. Email before bad. We don't do to wind down just having a simple sleep hygiene routine. I'm really just about this at least an hour. Maybe even two hours before you turn everything off you. Maybe I take a hot bath salt. I put lavender drops in there because lavender actually reduces cortisol levels to lavender essential oils. Made my room completely black have a blackout shade. Shades your plugs. If you need him if you've been a noisy area yeah I use it when I travel a law classes. So there's a lot of a lot of ways to structure environment so that it's really good mixture. The temperatures right you just another clinical case. I had this older gentleman who had a whole bunch of different kinds of problems and had probably a little bit of Early Parkinson's milder slowing down. He's in his late seventies and he on his own was found out that when he turned the thermostat down from seventy degrees to sixty four degrees. He slept so much better. Yeah and again. That's the other thing is what what happens to animals. At nighttime there are actually out in nature. And guess what we're animals as true. We're actually designed to be out in nature and that that lowering of the temperature. Also I think is very very good for inducing sleep and I actually think this is my own sort of theories that when you take the warm bath and then you go to bed in colder environment that shift of the temperature ranch house we re. I just get very relaxed true. I mean the best sleep I had a years was. I was doing with my daughter last year in Utah in the middle of winter. And you're climbing up so exercising up hot. You're sleeping in an unheated hot in a sleeping bag. And it's like thirty degrees or anything but you got your hat on. You is love like a baby and I my wife and I had. This is a common debate. You know she asked me out a comedy skit about this how you go to bed and winter coat with a hat on and so we figured out the solution which is really cool. Being called the chilly pad. It's something you can buy which you put. It's filled with water. Water that goes through it and it cools is air conditioned water and I can have like sixty four on my bed and she can be like seventy five on the other side and like it's the best and I use that I sleep great because in New York when an apartment the radiator was on I couldn't control the temperature in the country opened the windows to cold. Yeah best invention ever with different size. You can like switch for the guys young so it's really important to get the temperature right. So there's all these really simple hacks and there's in the show notes with this podcast. It's going to be a articles that have a lot of these things in them. So I think it's really really important for people to to kind of think about how they optimize your sleep because why asleep so important and what are the consequences of chronic sleep deprivation cry. Sleep deprivation is obviously one of the things. Is that if you have sleep deprivation. You're angry and irritable You're very irritable. It actually affects the Amiga part of the brain. The primitive part of the brain. That's the sort of fighting Kind of thing. So when you see people are chronic. America's sleep-deprived is that the issue. I am so hostile. Might even have. The police might be sleep deprived. We is yeah. Yeah you could very well be and so when you don't get good restorative sleep and they say that seven to eight hours is ideal. There are some people who need more people who need less. But most of the time you want. I asked my patients when you wake up. Do you feel like you're batteries charged. Do you feel refreshed. I think the key thing and also looking at patients. How quickly can they fall asleep? Sign how much time you're in bed it's like. Can you fall asleep relatively easily? I had a patient. The other day was to ticks. Ticks me two hours falsely. Why is that because then you gotta go down the laundry lists what are you? What are you doing at night? That maybe imp impairing that and then you just you just need to have that good. Good sleep hygiene. Is it so important? And I think you know we know. Chronic sleep diversion affects. Your Mood Causes Depression. It affects your risk of for example. Dementia your brain clean itself. You brought the next the next thing the danger of that is that what we found out that our bodies our brains are about two percent of our entire body weight but they consume twenty percent of our energy in the body so they're highly metabolically active which means that they also produce a lot of metabolic waste exhaust based exhaust. Yeah and the garbage and guess what your brain takes out the garbage at night. So if you're not getting good deep restorative sleep. You can't clean the brain. There's a whole system in the body. And the brain called the fabric system. Which is the lymph addicts of the brain that allow you to take those metabolic toxic waste products out of the brain and what happens is sort of opened up at night as you're sleeping and if you are not getting good sleep you're basically not not taking the garbage out of your brain like a toll on your brain. What exactly so. Yeah this is really important. It's you get you get increased risk of brain inflammation increase dimension Greece Vista depression year. Your cognitive performance goes way down your which is striking. I remember the study. I saw a sharp shooters like basically snipers and their accuracy ninety nine percent when they were awake with eight hour sleep and then seven hours. Maybe it was like ninety seven percents. Yeah and then. Six hours like eighty percent five hours was like fifty per coin. Toss or are they're gonNA hit the target or not exactly and then also. The people should sleep depravations worse than alcohol. You're actually more mentally impaired with sleep deprivation and you are being trunk. Yeah I get that for sure and I think I think we have to understand that. Sleep is not a nuisance or waste of time. It's something to be cultivated optimized and it's critical to your health your immune function. We're now in this age of Cova. Nineteen and sleep is one of the best things you can do to make your immune system resilient so making tree enough sleep understand how to create the structure straight asleep well and then for those people who are not getting better on the sleep front even trying all these cool techniques and things we talked about whether it's the blue-blocker glasses or getting their their sleep hygiene riot or may maybe maybe using a chilly bad and their temperature at all this stuff if they're not getting maybe other reasons for it and that's where infliction medicine we dig deep we find heavy metals and Irish gut issues and and nutritional factors that may play a role in sleep disruption. So the other thing which and this is something that's probably not on the radar of most doctors and even also. Integrative doctors is ems. So if anybody's gone camping when you're camping out in the wilderness. Guess what. You'RE NOT AROUND ELECTRIC UTAH. So didn't have any mess around exact. Yes yeah so so when you go out can't can't actually going camping for a week. Will help to reset your circadian clock. And I also believe that when you're camping you're hurting your grounding and you're actually on on the ground literally and you also not surrounded by Ems and I do know that ems affect our bodies in many many ways. And I all hype. It's not hype at all. I mean our we've measure an EKG. We're measuring electrical signals of our heart. We're measuring an EEG were measuring electrical signals of our brain so our our our bodies our bio electric beings and we interface inter interact with energy segments. Whether it's light sound or vibration and without question they can affect our physiology. Now there's been evidence that m. f. exposure can predispose towards more auto immunity And I do know that when you sleep and you ground yourself you will sleep better and I my theory is. I think it's related to the fact that when you're in a building you're around a lot of maps and my wife got into this in New York City she got one of those actors and I. It has score on it and you can see the green light is okay. Yellow caution read is severe danger in our apartment in New York. It was severe danger all the time. And then we brought a close to phone or other things Order the Wi fi it would kind of explode and she decided she wanted to protect us and she basically created a Faraday cage around our bed essentially got a special kind of cloth at blocks electromagnetic frequencies especial grounding sheet. She hung over her bed. And if you go in there you can't make a cell phone call. You can't get on Wi fi. You're like it's literally blocks everything out which is really amazing so we started using that in New York New York. There's so much going anybody's route or you'll you know there's hundreds of Wi fi pizza. Yeah without without question. I mean it's not like you can draw blood sample a urine sample to check. Ems It's it's one of those things where you need this special device and this is not Buddhu stuff. This is not whacko crazy stuff. This is real stuff. Our buys are affected by some people have more sensitivities. Absolutely just like everything you know. People are more gluten sensitive people more sensitive. Here's a wide variety of how people respond. But if you're struggling these are the kinds of things I think about so and and you think what a psychiatrist do now. Nowadays to treat refractory depression they use pulse magnetic field to the brain. That's that's an energy. This energy signal didn't even know how it works. They just do it. It's like they used to do where they would paralyze you and then this is more than more modern version exactly. It's a more modern version exactly and it really shows you that. Our bodies have an interaction in some kind of complex energetic fashion with our by yeah so important. I think I think we see so. Many people struggle with sleep prioritize sleep. They don't understand how to get their bodies to sleep. They don't understand what their bodies require. And all the things we talked about from dietary things whether it's getting off his sugar and starch. I have somebody who will do what we call the ten-day reset which is like a lot of patients. Love it and and what's amazing. Is THE REPORT. Might sleeping better. You get off alcohol. You get a caffeine and sugar. You claim your Diet and all of a sudden your hormones start being regulated properly your brain chemistry neurotransmitters start getting regulated and back imbalanced and you start to sleep better and you feel bettering more energy and it's like wow who knew that all these things were connected and then the other thing. This is a very important thing is and this ties in with the coffee because united enjoy a good cup of coffee. The interesting thing about why? How copy works is that coffee blocks a dentist receptors. And you were talking earlier about ATP so the fuel of our body is ADP identifying triphosphate. So there's three phosphate attached to this molecule and as we go throughout the day. Atp GETS DEGRADED INTO ADP which is to a phosphate. Molecules and then to identity mono phosphate and then to just plain old identity as our bodies in the more you exercise. Guess what the better you sleep. The reason for that is our body has built up of identity so as our bodies go throughout the day. We're active Denison. The identity will slowly build up in certain parts of the brain that triggers the sleep mechanism. Coffee Guess what if you look? At the structural molecule the caffeine fits into the dennison receptor. So that's why it prevents us from feeling tire. Okay so I just got this new expresso machine anybody in the market for a new especially I we have. Id Caffeine Yeah. So that's what you know again. You Know Caffeine can indefinitely. And actually there's actually some interesting about with with coffee intake epidemiologically. A couple of cups of coffee actually have preventive effects for Alzheimer's and Parkinson's so it's not. It's not all bad back in the one. The one thing one thing and the timing does not timing like anything and the other thing. That's really I think. Important with coffee is to make sure it's organic because that's highly sprayed Things like strawberries. You don't WanNa eat out there unless organic coffee is one of those things you just don't touch it unless it's very important And there's some great companies out there that do this purely coffee is a great one. I encourage check that out and I I think you know we. We are a society of sleep. Five people we we think. Sort of lack of sleep is a badge of honor. I certainly learned that medical school. We don't learn how to prioritize sleep how to practice sleep hygiene had identify the things as a practitioner of how to help people sleep medications and these medications can be helpful but the they do create cycle. And the problem. And you're totally. During my in fact there was a there was an article recently. That came out with the chronic use of these benzodiazepines have increasing risk for Alzheimer's so the sleep medications Things you know Like tries lamb and Ambien and those types of things. When you use them chronically there's actually been association with increased neurodegenerative conditions on even some of the antichrist cholinergic. So you really you WANNA use them very carefully injudiciously. There are some patients that may have some esoteric sleep disorders things that we don't quite understanding might may need chronic use of the things but by and large those things are used for a brief period of time. And then you do it little lot of other things. That should have in your toolbox to do that if you want us. In we use Melatonin we use magnesium use things like Gabba Lycene lycene will use herbs like Valerian Passion Flower hops and we often see real improvement with just simple treatments patient. Who's really struggling with sleep? And I gave him one of the formulas we use here at the center and had tone and a bunch of Herbs Valeria and this and not and he said I'm sleeping great and it's really simple. I think we need to to really focus in double down our sleep. I think people are struggling with sleep out there. There is a way through. There is way out. There's a lot of great ideas in our show notes income with this podcast. I encourage it. You're interested in struggling. We love to see what the ultra wellness center. We're doing virtual consulates now so we can see anybody anywhere in the world Dr P myself. Dr Boheme George Papanicolau. It's incredible team. We have nutritionist health coaches. We you know really great team physician's assistant. So we really can help you navigate and figure out what's what's underneath so if you're not getting better with the typical stuff it's time to look towards a functional medicine doctor to get help and we love to see here at the. Ultra WanNA center so any last thoughts. Todd I'll just end with a quote by SHAKESPEARE TO SLEEP CHANCE TO I. There's the rub you know. And that's what we need to be doing is getting good sleep and also one of the questions I asked. My patients is do you drink. Yeah so you're not dreaming. You're not getting good sleep and see you your or ran so yeah so you've got a nice Nice Holler I got my and you could actually the Delta sleep which is weird body really restores itself. That's a deep restorative. Sleep which you can compare notes here competitive. I got three hours interesting. More deep and more ram and it's like Seattle. I feel differently on. Temperature makes a big difference alkaline in my hurry doesn't drop down. It's really interesting and some of these tools. We're talking about that that. Give us a little bit of feedback as far as how your body's responding very motivating and so great so yeah so there's lots of great tools will put the resources for things like the chilly pad or ring and true blocker to lightboxes glasses. All that's going to be in the show notes with low you to take advantage of things that are going to help you get better so if you love this podcast we love to share this with your friends and family we com. We'd love to hear from you. Subscribe wherever you get your podcast and we'll see you next time on the doctors pharmacy. Thanks Bye Hey. Everybody Soccer Hyman. Thanks for tuning into the doctor's pharmacy. I hope you're loving this podcast. It's one of my favorite things to do and introducing you all the experts that I know and I love and that I've learned so much from and I want to tell you about something else on doing which is called marks picks. It's my weekly newsletter. And it I share my favorite stuff from foods supplements to gadgets to enhance. Your health is all the cool stuff that I use. And then my team uses to optimize our health and I'd love you to sign up for the weekly newsletter only senator once a week on Fridays. Nothing else a promise. And all you do is go to Dr Dot com forward slash picks to sign up. That's Dr Hyman DOT COM four sized picks P I C K S and. Sign up for the newsletter. And I'll share with you my favorite stuff. I used to enhance my health and get healthier and better and live younger longer. Now back to this week's episode. Hi Everyone I hope you enjoyed this week's episode just a reminder that this podcast is for educational purposes only. This podcast is not a substitute for professional care by a doctor or other qualified medical professional. This podcast is provided on the understanding that it does not constitute medical or other professional advice or services. If you're looking for helping your journey seek out a qualified medical practitioner. If you're looking for a functional medicine practitioner you can visit ifm dot org and search. They're fine a practitioner database. It's important that you have someone in your corner who's trained. Who's a licensed healthcare practitioner and can help you make changes especially when it comes to your health?

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