Podcasts about improve sleep

Light is something we often take for granted. We flip a switch, our rooms brighten, and we move on with our day. But what if the light we're exposed to is impacting our sleep, health, and overall longevity? Dr. Martin Moore-Ede, a pioneer in circadian science, joins me on A Productive Conversation to discuss the powerful role light plays in our lives. His latest book, The Light Doctor: Using Light to Boost Health, Improve Sleep, and Live Longer, dives deep into how modern lighting affects our bodies and what we can do to make healthier choices.In this episode, we explore the unseen effects of artificial lighting, how night owls (like me) can optimize their routines, and why the right type of light exposure is as critical as nutrition and exercise. If you've ever wondered why you feel wired at night, sluggish in the morning, or just can't seem to get restful sleep, this conversation will shine a light—literally—on what might be going on.Six Discussion PointsThe critical role of light in our health and why it's as important as food, water, and airHow modern artificial lighting disrupts our circadian rhythms and contributes to health issuesWhy night owls struggle more with artificial light exposure and what they can do about itThe hidden dangers of LED lighting—why Dr. Moore-Ede compares it to DDT and asbestosSimple strategies for optimizing light exposure throughout the day to improve sleep and overall healthThe future of lighting and the push for healthier, circadian-friendly solutionsThree Connection PointsGet Dr. Moore-Ede's book, The Light DoctorDr. Moore-Ede's websiteRead Dr. Moore-Ede's SubstackThe way we interact with light is more powerful than we realize. Dr. Moore-Ede's insights will make you rethink everything from your morning routine to the bulbs in your home. Tune in for an illuminating discussion on how to harness light for better productivity, health, and longevity.

Self-care podcast exploring Benefits of Optimal Sleep, Impacts of Poor Sleep on Hormones, Appetite and Metabolism & Herbal Allies and Tips to Improve Sleep with Dr. Erin Stokes ND. TOPICS:: ** Benefits of Optimal Sleep (08:02). ** Impacts of Poor Sleep on Hormones, Appetite and Metabolism (12:41). ** Herbal Allies and Tips to Improve Sleep (26:30).   NOTES:: Show notes: amberapproved.ca/podcast/580 Leave me a review at amberapproved.ca/review Email me at info@amberapproved.ca ABOUT MY GUEST: As a Naturopathic Doctor who has been on the forefront of innovative education for over 20 years, Dr. Erin Stokes is passionate about people transforming their lives through the healing power of plants. Erin received her Naturopathic Doctor degree from Bastyr University in 2001, and remains true to the primary principles of naturopathic medicine – the healing power of nature, treating the whole person, and doctor as teacher. Dr. Erin Stokes realized her passion and skill for education early in her career.  Shortly after launching her naturopathic practice in Boulder, Colorado, she became an instructor at Southwest Acupuncture College.  She also worked as a Lead Practitioner at Pharmaca Integrative Pharmacy providing one-on-one integrative health consultations. Through her different roles as Director of Education and Medical Director over the last 13 years, Dr. Erin has emerged as a media spokesperson, with a unique ability to translate technical knowledge, combined with an engaging personal style. As Medical Director at WishGarden,  Dr. Erin Stokes is energized about finding new and effective ways to help share the power of herbalism to improve people's lives and is a frequent podcast and TV guest. Follow Dr. Erin on Instagram: https://www.instagram.com/erinstokesnd/ WishGarden Herbs Instagram: https://www.instagram.com/wishgardenherbs/ Subscribe to newsletter: https://amber-romaniuk.mykajabi.com/newsletter-sign-up    SHOW LINKS: Click below to schedule a 30 minute Complimentary Body Freedom Consultation https://amberapproved.ca/body-freedom-consultation/  Take my free Emotional Eating Quiz here: http://amberapproved.ca/emotional-eating-quiz Listen to Episode 291 about what it's like to work with me here: http://amberapproved.ca/podcast/291/ Follow me on Instagram www.instagram.com/amberromaniuk Youtube Channel: https://www.youtube.com/@amberromaniuk/    MY PARTNERS: One of the things I've been working on improving is my sleep. Sleep is extremely important for many different functions in the body, yet sometimes we can have trouble falling or staying asleep. That's why, I've not only ensured my sleep hygiene practice is supportive, I have a herbal ally that I have by my bedside at night in case I wake up and am having trouble falling back to sleep. And that my friends is WishGarden Herbs Sleepy Nights which includes passionflower, skullcap and hops. It helps calm my system and helps me fall back to sleep if I wake.   Crafted for rapid absorption, WishGarden's remedies provide swift and potent benefits that you'll feel in minutes. With no fillers, gums, binders, or sugars, they harness the full strength of botanicals in their purest and most effective form.    I add a few pumps of Sleepy Nights to my water and keep it by my bedside. They also have a wide array of other amazing herbal allies to help with mood, women's hormones and MUCH more. Discover the natural power of their legendary blends by visiting WishGardenHerbs.com/NoSugarcoating  or using code NOSUGARCOATING for 20 percent off your order. 

8 Hour Brown Noise – Boost Focus, Improve Sleep & Feel Calm 8 hour brown noise, brown noise for sleep, brown noise for focus, deep sleep brown noise, study with brown noise, relaxing brown noise, brown noise loop, comfort sound brown noise, stress relief noise, brown noise for ADHD, deep sound therapy, peaceful brown noise, long play brown noise, brown noise meditation, brown noise for insomnia, block distractions audio, calming noise for rest, uninterrupted brown noise, sleep aid brown noise, natural noise for sleep, work with brown noise, low frequency noise, background brown noise, brown noise for babies, ambient brown noise 8 hours, brown noise for productivity, quiet mind brown noise, focus with brown noise, brown noise for relaxation, soundscape for sleep, deep brown sound, brown noise for stress relief, white noise alternative, brown noise therapy, non-looping brown noise Learn more about your ad choices. Visit megaphone.fm/adchoices

#ThisMorning on #BRN #Wellness #2074| #Practical #Strategies to #Improve #Sleep for the Entire #Family | Funke Afolabi-Brown, MD, Restful Sleep MD  | #Tunein: broadcastretirementnetwork.com #Aging, #Finance, #Lifestyle, #Privacy, #Retirement, #Wellness and #More - #Everyday

This episode provides investments you can make to improve your sleep quality and duration to maximise your outcome when it comes to fat loss, muscle growth or simply general health. Please note that all information is for educational and entertainment purposes only. FREE Optimising Nutrition Guide - https://coachedbycharlie.squarespace.com/optimal-nutrition-guide My Instagram - https://www.instagram.com/charliejcuthbert/ Podcast's Instagram - https://www.instagram.com/theimprovementpodcast/ Online Coaching Application Form - https://forms.gle/3Fne4dTF3HuoXWXi6 Where Else To Find Me - https://linktr.ee/CharlieCuthbert

Send us a textCan your smartwatch predict burnout, poor sleep, or even early signs of illness?In this eye-opening episode, I sit down with Dr. Torkil Færø—Norwegian physician, bestselling author of The Pulse Cure, and leading expert in heart rate variability (HRV). We break down what HRV is, how it reveals the true state of your nervous system, and how you can use this data to improve recovery, stress balance, sleep, and longevity.Whether you're a busy professional, dealing with fatigue, or simply want to better understand how your body responds to everyday stress, this episode is packed with practical tools and science-backed insights.What you'll learn in this episode:What heart rate variability (HRV) actually measuresHow wearables like Garmin and Whoop can help you track your stress and recoveryHow alcohol, poor sleep, and intense workouts disrupt your HRVWhy positive emotions and purpose in life can literally improve your biological ageHow to use HRV to navigate perimenopause, burnout, and fatigueDr. Torkil's personal recovery routine (cold plunges, sauna, and minimalist strength work)

In this episode, Dr. Anshul Gupta explores how chronic stress and poor sleep fuel Hashimoto's flares—and reveals a science-backed solution for making meditation truly stick. He's joined by Ariel Garten, co-founder of Muse, to unpack the neurobiology of stress, explain why calming your limbic system can ease autoimmune attacks on your thyroid, and demonstrate how just 5–10 minutes of EEG-guided meditation a day can improve fatigue, brain fog, sleep quality, and more.Order your Muse Device by following this link. https://choosemuse.com/drguptaYour discount code to Save 15% on the Muse Headband.DRGUPTAAbout Ariel Garten Ariel Garten is a neuroscientist, former psychotherapist, and co-founder of Muse (InteraXon), the leading EEG headband and app that teaches real-time, brain-feedback meditation and sleep training. She hosts the Untangled podcast and has spoken at TED, SXSW, and MIT, bringing together rigorous research and accessible design to help users down-regulate stress, enhance focus, and build resilience. Ariel's work has been featured in CNN, The Wall Street Journal, Forbes, and numerous scientific journals—including Mayo Clinic studies on cancer fatigue and long-COVID cognitive recovery.Connect with Ariel Garten Instagram: https://www.instagram.com/ariels_musings LinkedIn: https://ca.linkedin.com/in/arielgarten  X (formerly Twitter): https://x.com/ariel_garten?lang=enConnect With Me -Instagram - https://www.instagram.com/anshulguptamd/Twitter - https://www.twitter.com/anshulguptamdFacebook - https://www.facebook.com/drguptafunctPinterest - https://www.pinterest.com/anshulguptamdTo Buy Good Quality Supplements Goto -https://functionalwellbeingshop.com/Work With Me -https://www.anshulguptamd.com/work-with-me/Take The Thyroid Quiz & Evaluate Your Thyroid Health -https://www.anshulguptamd.com/thyroid-quiz/About Dr.Anshul Gupta MD -Dr. Anshul Gupta Md Is a Board-certified Family Medicine Physician, With Advanced Certification In Functional Medicine, Peptide Therapy, And Also Fellowship training in Integrative Medicine. He Has Worked At The Prestigious Cleveland Clinic Department Of Functional Medicine As Staff Physician Alongside Dr. Mark Hyman. He Believes In Empowering His Patients To Take Control Of Their Health And Partners With Them In Their Healing Journey.He Now Specializes As A Thyroid Functional Medicine Doctor, And Help People Reverse Their Unresolved Symptoms Of Thyroid Dysfunction.

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Support this podcast at — https://redcircle.com/hypnosis-and-relaxation-sound-therapy9715/donationsAdvertising Inquiries: https://redcircle.com/brandsPrivacy & Opt-Out: https://redcircle.com/privacy

For over 40 years, Dr. Martin Moore-Ede has been a leading world expert on circadian clocks and the health problems caused by electric light at night. As a professor at Harvard Medical School (1975 – 1998), he led the team that located the suprachiasmatic nucleus, the biological clock in the human brain that controls the timing of sleep and wake, and showed how it is synchronized by light. Since 2010, he has been the Director of the Circadian Lighting Research Center, which identified the key blue signal that synchronizes circadian clocks and developed patented LED lights, which provide health-optimized light across day and night based on comprehensive medical research. He has published over 180 scientific articles and authored ten books. His latest book, THE LIGHT DOCTOR: Using Light to Boost Health, Improve Sleep and Live Longer,has just been released. 3:15 Story. My whole life has been focused on the trajectory of light and the human body - particularly as a medical intern working 36 hours on and 12 hours off – when couldn't make sense of things that I had written the next day and that got me interested in the  circadian rhythm. So did a detour out of surgery and went to  Harvard Medical School to study the effect of light on the human body. At the time it was a new field – about 3 papers published a year on this. The papers  on circadian clocks are now in the thousands. I was invited to Harvard faculty and to open a lab. Here we discovered   the human brain SCN that regulates the body's cycles and rhythms. 4:17  rhythms of our body eg some things peak just before dawn ,  in the middle of the night like melatonin, late afternoon like  body temp,  and that light was a key signal that kept our biological clocks in sync with the outside world was not known at the time. 5:07 There began to be a recognition of the huge medical problem of those exposed to light at night like shift workers or sleeping with the lights on or just having artificial lights at night . And it is very much related to the colors of the light spectrum. 5:37 It is very much connected to white light is made of all the colors of the rainbow plus invisible ultraviolet and  infrared.   transcript verlafortier.substack.com For peer reviewed research on how your time spent in green space can change your mindset, balance your nervous system and your heart rate please go to verlafortier.substack.com and check out my books Take Back Your Outside Mindset: Live Longer, Stress Less, and Control Your Chronic Illness and Optimize Your Heart Rate: Balance Your Mind and Body With Green Space

Martin Moore-Ede MD PhD is a world-leading expert on circadian clocks and how light impacts human sleep & health. As a professor at Harvard Medical School, he led the team that located the human circadian clock. and showed how it was synchronized by light. He founded the Circadian Light Research Center which identified the key blue wavelengths that control the circadian clock, and patented & developed the first evidence-based healthy circadian lights. His new book “THE LIGHT DOCTOR Using Light to Boost Health, Improve Sleep and Live Longer” is an Amazon bestseller and can be ordered at https://www.amazon.com/Light-Doctor-Martin-Moore-Ede/dp/B0D54SHWS4    SHOWNOTES:

Send us a textIn this episode of Beyond the Beeps, Leah discusses the importance of understanding a baby's senses in the NICU with occupational therapists Emily Hills and Lindsay Hardy. They explore the concept of co-occupation and co-regulation, emphasizing the vital role parents play in their baby's development. The conversation delves into the eight senses, the impact of early birth on sensory development, and practical tips for parents to enhance their baby's NICU experience. The episode highlights the significance of parental presence and the right way to interact with babies in a sensitive environment. In this conversation, Lindsay and Emily discuss the vital role of parents in the NICU, emphasizing the importance of breathing, connection, and communication. They explore the concept of touch times, the significance of sensory needs in the NICU environment, and how parents can manage their baby's pain during procedures. The discussion highlights the need for a supportive environment for both parents and healthcare providers, focusing on the shared sensory experiences that can enhance care. Ultimately, they convey a message of hope for families navigating the challenges of the NICU journey.As always, feel free to send us questions, comments, or suggestions to our email: nicupodcast@gmail.com. You can also contact the show through Instagram or Twitter, @nicupodcast. Or contact Ben and Daphna directly via their Twitter profiles: @drnicu and @doctordaphnamd. The papers discussed in today's episode are listed and timestamped on the webpage linked below. Enjoy!

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Discover your yin in a yang-centric world. Ritual, and mindfulness—woven into everyday life✨ The Binaural Beat Podcast is your go-to space for high-frequency soundscapes, deep relaxation, and creative flow. This podcast blends binaural beats and intentional listening experiences to help you tap into clarity, focus, and peace.

Dr. Torkil Færø—emergency physician, medical researcher, and author of the bestselling book The Pulse Cure—joins Sharon Surita to explore how heart rate variability (HRV) serves as a powerful tool for tracking stress, recovery, and overall health.Dr. Færø shares his expertise on HRV monitoring and why it's an underutilized biofeedback tool for conditions like dysautonomia, POTS, mitochondrial dysfunction, PTSD, and autoimmune-related conditions. He breaks down how lifestyle factors—including stress, diet, alcohol, exercise, cold therapy, and sunlight exposure—affect HRV and the autonomic nervous system.We discuss:

WKC Spill The Tea on: Exercise For Sanity Not Vanity with Lavina Mehta MBE, Wellness Coach. In our new podcast, Spill The Tea with Womenkind Collective, we explore topics effecting our health and well-being with inspiring women who are raising their voice and driving positive change, so who better to talk to than today's guest, Lavina Mehta MBE, better known as ‘Feel Good with Lavina' she is a passionate advocate for women's health, particularly in menopause.A Personal Trainer, Wellness Coach, mother of three, and author of, The Feel Good Fix, offering quick, fun and effective bitesize exercise, mind and lifestyle ‘snacks' to make you feel good, both physically and mentally. Lavina champions the power of movement with her motto: ‘Exercise for Sanity, not Vanity.' She has led the, Get UK Asians Fit! campaign, pioneered Exercise Snacking, and created inclusive workout programs for seniors, often alongside her 74-year-old mother-in-law.Join us as Lavina shares her expert insights on how movement and lifestyle shifts can help us embrace menopause with strength and confidence. We share another of our Bridget Jones's moments on each other! There's comments, a WI (weekly invitation) and a little bit of inspiration to send you off with for the week.It's an episode brimming with chat and all the usual sweary shenanigans! So, go and get the kettle on and settle in for our weekly collective chat while we spill the tea! If you've enjoyed our Podcast you may like to consider buying us a Ko-Fi at https://ko-fi.com/womenkindcollectivepodcastHere you can find updates, photos and some inclusive content we won't post anywhere else and your donation will help us ensure we continue to bring you great quality of content and sound.You can watch the full unedited interview on our YouTube channel: Womenkind Collective. Lavina Mehta MBEBook: The Feel Good Fix: Boost Energy, Improve Sleep and Move More Through Menopause and Beyond. By Lavina Mehta MBE. Published Penguin Life [2024]W: www.feelgoodwithlavina.comI: @feelgoodwithlavinaYouTube: @feelgoodwithlavina#health #wellness #wellbeing #menopause #fitness #iwd Hosted on Acast. See acast.com/privacy for more information.

You won't believe the latest research on menopause. And, sadly, most doctors aren't telling you what you need to know. Think menopause is just about hot flashes? Think again! Dr. Mary Claire Haver, MD, FACOG, CMP (board-certified Obstetrician & Gynecologist) is here to expose the hidden truths about menopause and perimenopause– weight gain, mood swings, anxiety, depression, sleep disruptions, how perimenopause can often be worse than menopause, and the myths surrounding hormone replacement therapy! Most doctors only had one hour of study on menopause education. Dr. Haver also reveals proactive steps you can take TODAY to lessen future symptoms including how hormone replacement therapy (HRT) can tackle brain fog, fatigue, and how to avoid losing muscle mass which is critical to healthy aging. Dr. Haver tells Mayim the best exercises for menopause weight loss and shares perimenopause and menopause success stories! Plus, get the lowdown on gut health myths, including why women's gut health is so different from men's. Empower yourself to take control now and get the support you deserve! The Pause Life Menopause Guides: https://thepauselife.com/A Citizen's Guide to Menopause Advocacy: https://thepauselife.com/pages/menopause-advocacyMenopause Empowerment Guide: https://mailchi.mp/00fb4ddf891c/empowerment-guide BialikBreakdown.comYouTube.com/mayimbialik

Cold and flu season can be especially tough on parents, with sleepless nights, restless children, and the constant challenge of managing symptoms like congestion and cough. A humidifier, paired with soothing steam, can be a game-changer in making those difficult nights more manageable. This week, I welcome Stacey Ishman, a pediatric otolaryngologist, to discuss the benefits of humidification and Vicks products like VapoSteam and humidifiers for improving sleep, especially during cold and allergy seasons.  She joins me to discuss: The benefits of using a humidifier during illness How soothing ingredients like camphor and menthol help create a calming bedtime routine for your family That your child can breathe easier and sleep better with Vicks To connect with Vicks on Instagram @vicks_usa and check out their products VapoSteam Core, VapoSteam Lavender, and Cool Relief Humidifier. 00:00:00 Introduction & Importance of Sleep During Colds  00:01:10 The Science Behind Vicks Vapor Steam 00:02:29 Meet Dr. Stacy Ashman: Pediatric Sleep Expert  00:06:40 Why Coughs Get Worse at Night  00:08:11 Is Vapor Steam Safe for All Kids?  00:14:03 How to Incorporate Vapor Steam into a Bedtime Routine  00:18:55 The Role of Humidification in Cold & Allergy Season  00:21:32 Final Thoughts & Takeaways We'd like to know who is listening! Please fill out our Listener Survey to help us improve the show and learn about you! Our podcasts are also now on YouTube. If you prefer a video podcast with closed captioning, check us out there and subscribe to PedsDocTalk TV. We love the sponsors that make this show possible! You can always find all the special deals and codes for all our current sponsors on the PedsDocTalk Podcast Sponsorships page of the website. Learn more about your ad choices. Visit megaphone.fm/adchoices

Cold and flu season can be especially tough on parents, with sleepless nights, restless children, and the constant challenge of managing symptoms like congestion and cough. A humidifier, paired with soothing steam, can be a game-changer in making those difficult nights more manageable. This week, I welcome Stacey Ishman, a pediatric otolaryngologist, to discuss the benefits of humidification and Vicks products like VapoSteam and humidifiers for improving sleep, especially during cold and allergy seasons.  She joins me to discuss: The benefits of using a humidifier during illness How soothing ingredients like camphor and menthol help create a calming bedtime routine for your family That your child can breathe easier and sleep better with Vicks To connect with Vicks on Instagram @vicks_usa and check out their products VapoSteam Core, VapoSteam Lavender, and Cool Relief Humidifier. 00:00:00 Introduction & Importance of Sleep During Colds  00:01:10 The Science Behind Vicks Vapor Steam 00:02:29 Meet Dr. Stacy Ashman: Pediatric Sleep Expert  00:06:40 Why Coughs Get Worse at Night  00:08:11 Is Vapor Steam Safe for All Kids?  00:14:03 How to Incorporate Vapor Steam into a Bedtime Routine  00:18:55 The Role of Humidification in Cold & Allergy Season  00:21:32 Final Thoughts & Takeaways We'd like to know who is listening! Please fill out our Listener Survey to help us improve the show and learn about you! Our podcasts are also now on YouTube. If you prefer a video podcast with closed captioning, check us out there and subscribe to PedsDocTalk TV. We love the sponsors that make this show possible! You can always find all the special deals and codes for all our current sponsors on the PedsDocTalk Podcast Sponsorships page of the website. Learn more about your ad choices. Visit megaphone.fm/adchoices

Welcome to Part 2 of our in-depth review of Grant Bosnick's 'Tailored Approaches to Self-Leadership.' In this episode, we delve into the significance of hydration for brain health, discovering 'aha' moments through creative insights, and the influential power of expectations on our well-being and success. We also explore the neuroscience behind staying mentally strong and regulate emotions effectively through improved sleep patterns. Join us as we unravel these fascinating research-backed strategies to enhance your self-leadership skills. Welcome back to SEASON 13 of The Neuroscience Meets Social and Emotional Learning Podcast, where we connect the science-based evidence behind social and emotional learning and emotional intelligence training for improved well-being, achievement, productivity and results—using what I saw as the missing link (since we weren't taught this when we were growing up in school), the application of practical neuroscience. I'm Andrea Samadi, an author, and an educator with a passion for learning and launched this podcast 6 years ago with the goal of bringing ALL the leading experts together (in one place) to help us to APPLY this research in our daily lives. And we will now resume PART 2 of our 4-PART review, to sum up last year, 2024, and our entire year studying one book, Grant Bosnick's “Tailored Approaches to Self-Leadership: A Bite Size Approach Using Psychology and Neuroscience” that we first dove into with our interview on EP #321[i] the end of January 2024. The goal was that each week, we focused on learning something new, (from Grant's book) tied to the most current neuroscience research, that builds off the prior week, to help take us to greater heights this year. It honestly shocked me that this series took the entire year.  Last week, we began with PART 1[ii] and the first 5 chapters of the book. Today we will review chapters 6-9 of Grant Bosnick's Tailored Approaches to Self-Leadership. ((On today's EPISODE #356 PART 2 of our review of Grant Bosnick's Tailored Approaches to Self-Leadership, we will cover)): ✔ EP 327 Chapter 6[iii] “The Hydrated Brain” ✔ EP 330 Chapter 7[iv]“Aha Moments, Creative Insights/the Brain” ✔ EP 333 Chapter 8[v] “Exploring the Power of Expectations” ✔ EP 335 Chapter 9[vi] “The Neuroscience Behind Staying Strong and Clear-Headed” If you have not yet taken the leadership self-assessment, or if you would like to re-take it to see if the results are different for you than last year, you can click the link here to find the quick test.   Self-Assessment Results 2024 vs 2025 I re-took the assessment for 2025, and did notice some similarities and some differences. See what you notice about yourself. I noticed that pathways 2 and 3 are my high areas of focus this year, and that I can drop pathway 6 from my focus. What about you? If you have a few minutes to spare, take this leadership self-assessment again, and see if you notice any changes in yourself for 2025. Did any of your pathways of focus shift since last year? REMEMBER: We are either moving forward into growth, or backwards to safety. (Abraham Maslow). EP 327 Chapter 6 “The Hydrated Brain”   For this episode, I remember wondering how on the earth can we narrow the focus of this topic of health and wellness that Bosnick covers thoroughly in Chapter 6? Dr. Peter Attia[vii], a Canadian-American physician, known for his medical practice that focuses on the science of longevity, says that “exercise might be the most potent “drug” we have for extending the quality and perhaps quantity of our years of life.” He created a rule that he thought would help narrow this focus and it was called “Attia's Rule”[viii] where he suggests that can't even talk about this topic, unless you have reached a certain level of health yourself. I agree, as this is one area we have been focused on this podcast, and I notice that as I strengthen one area, I lose sight of another. It's an ongoing quest for balance, and I wouldn't say I've mastered the balance yet. We dove deep into Attia's Rule on our EP back in October 2022, “Using Neuroscience to Improve Fitness, Longevity and Overall Health.”[ix] Dr. Attia says that nutrition and health arguments are a waste of your time until you've completed a certain set of criteria. He says don't bother defending this topic unless you can: Dead hang for a minute (try this! I honestly thought I was going to die when I did this 2 years ago). I'm not sure I could do it today with the signs of osteoporosis showing up in my fingers (and noticeable when I type). Wall sit for two minutes. (This wasn't difficult for me the fact that I regularly hit the hiking trails). Have a VO2 max of at least 75th percentile for your age group. (Mine is showing 37 right now which was the same as it was in 2022. Interesting that I'm hiking less these days, but have kept the same VO2 max). I think it's important to notice just how vast this topic of health and wellness really is. We mentioned the Top 6 Health Staples[x] on our last episode, that we created back in 2020 when our podcast took a turn towards mental and physical health and wellness, (that we just can't escape) and I wasn't surprised to see Stanford Professor Dr. Andrew Huberman post on Twitter/X that he would like to see a Superbowl Commercial promoting healthy habits. The time for mental and physical health is here, and we cannot deny the connection between the two. We met Dr. Bruce Perry on EP 168[xi] where we dove into his famous book What Happened to You, that he co-authored with Oprah, and the last Kindle book I purchased was Gabor Mate's When the Body Says No: The Hidden Costs of Stress[xii] When I look back at why I chose to highlight “The Hydrated Brain” I honestly think it was because this topic is so vast. Hydration is something that might be emphasized with athletes, but it wasn't something anyone had emphasized with me (unless they were connected to the sports world). To narrow this topic of health and wellness down a bit, did YOU know that keeping our brain hydrated helps us with: Improving concentration and cognition Helping to balance our mood and emotions Maintaining a good memory Boosting our brain's reaction time Increasing blood flow and oxygen to the brain Preventing and relieving headaches Reducing stress Grant Bosnick shared with us in this chapter: “That our brain is 75% water and when our brain is functioning on a full reserve of water, we will be able to think faster, be more focused and experience greater clarity and creativity?” (Chapter 6, Bosnick). Grant reminds us that “everyone is unique and needs different amounts of water per day (but suggests) an adequate intake for men is roughly around 3 liters (100 fluid ounces) a day, (and) for women it's about 2.2 liters (74 fluid ounces) a day. What do you think? Could you improve your water intake? Just by thinking about ways to improve our brain health, we will over time begin to move the needle in the direction of physical health and wellness, which was the concept that Grant wanted us to uncover in Chapter 6. This is just one small idea, (in this HUGE topic) but if we can tackle one idea at a time, we will move in the direction of health and wellness. REVISIT THIS EPISODE TO REVIEW THIS CONCEPT IN DEPTH EP 330 Chapter 7 “Aha Moments, Creative Insights/the Brain” This pathway #3 came out as MEDIUM importance (orange score) for me, alongside mindfulness and flow last year, but this year, this is my second highest pathway of focus. Look to see where pathway 3 showed up for you last  year, and if it's different for you this year. What I loved about Grant Bosnick's book is that he opens up chapter 7 with a story of how insight was used by an organization to help solve the problem with the high number of babies that were dying within a month of their birth, specifically in developing countries.  This organization he wrote about, solved this specific problem using a thought process that took insight using “materials and human resources that could be used to address this issue” (Chapter 7, Bosnick) by building incubators made out of Toyota cars that were readily available in these developing areas. Instead of using their analytical mind and thinking “how do we get more incubators to these areas” someone on their team used insight and creativity to come up with the best solution to use the resources they had readily available to them, locally. So how do we think up these creative ideas? Grant asks us to ponder where we have our best ideas. In the shower? While exercising? At your desk while doing work? Just before falling asleep or waking up? While walking or hiking? While taking with a friend? Grant suggests that few people will come back with “at their desk while working” since this type of creativity involves breaking away from the analytical, thinking mind, and tapping into our “nonconscious” (Chapter 7, Bosnick) part of our brain. It was here I had to look deeper into how this type of thinking happens, and I found the fascinating book, The Eureka Factor: AHA Moments, Creative Insight and the Brain by John Kounios and Mark Beeman. If you want to dive deeper into the science behind insight and creativity, I highly suggest reading this book. I wanted to know HOW to create these “AHA” Moments at will, not by chance and this is what these two cognitive neuroscientists who wrote this book, set out to do. Their goal of writing this book was to “explain how these Eureka experiences happen—and how to have more of them to enrich our lives and empower personal and professional success.” (The Eureka Factor). In the very beginning pages of The Eureka Factor, we learn that “insight is creative” (Page 9, The Eureka Factor, Kounios and Beeman) and when the authors went on to define “what creativity is” they suggest to not define it (yet) since “everyone intuitively recognizes creativity when he or she sees it” (Page 9, The Eureka Factor, Kounios and Beeman). I thought back to when we covered “Improving Creativity” on PART 4 of The Silva Method[xiii] on ((“Improving Creativity and Innovation in our Schools, Sports and Modern Workplaces”)) and we tapped into Dr. Andrew Huberman's research on creativity here. Dr. Huberman explains that “when we see something that's truly creative, it reveals something to us about the natural world and about how our brains work….It must reveal something that surprises us” for it to be truly creative. So, going back to The Eureka Factor, John Kounios suggests that “creative insight is not an exotic type of thought reserved for the few. In fact, (he says) it's one of the few abilities that define our species….most humans—have insights. It's a basic human ability.” (Page 11, The Eureka Factor, Kounios and Beeman). While reading further into The Eureka Factor, I came across an image that helped to explain this idea so we can ALL improve our ability to generate new and creative insights that will empower our personal and professional lives. IMAGE CREDIT: The Eureka Factor (Kounios, Beeman) Page 24 If someone were to ask me “Where do I begin to improve my ability to create NEW insights in my life?” I would say, start here: STEP 1: Go somewhere quiet and think.  We've mentioned a few times on this podcast that “Every man has the natural and inherent power to think what he wants to think, but it requires more effort to do so”[xiv] (Wallace D. Wattles). I recently heard Professor Hod Lipson[xv] from Columbia University, speaking about the future with AI, and while his whole presentation was forward-thinking, eye opening and brilliant, what caught my attention the most was when he mentioned that while working with students with AI and robotics, the hardest part for them was to come up with a name for their robot, because he said “it takes a lot of effort to be creative.” Take the time needed for this process. STEP 2: You might think you are stuck, and like the image suggests in the show notes, you might see a brick wall in front of you, metaphorically speaking, but know that there is always a solution to every problem. You just haven't figured it out yet. It's here that I share ways I've moved past where I'm stuck, and that's by using The Silva Method. I'm reminded daily that many of our current listeners found us from the first episode we did with this 4-part series that ended with an episode on “How to Be More Creative and Innovative”. When you feel stuck, take a break. STEP 3: Keeping your mood positive, break away from where you feel stuck, and do something that makes you happy. It could be going for a walk, or a hike, or playing tennis like the image from The Eureka Factor. Just break away and divert your attention away from the problem. If you are in a meditative state, just be sure to have positive, elevated emotions flowing through you. Looking at the image in the show notes from The Eureka Factor, we see a person playing tennis. You can use whatever method you want here (The Silva Method of Meditation, your own mindfulness practice, going for a walk) or whatever it is for YOU where you access those feelings of calmness and peace. STEP 4: Be open to new ideas that might pop into your head. Be prepared for ideas that might be completely opposite to how you were originally thinking of solving the problem. We are all different here. Think back to the beginning of this episode, when Grant Bosnick asked us to consider where our creative ideas flow into our minds. Mine come in that time just before I go to sleep, or just as I'm waking up. Others might come in the shower, or while exercising. Be open to NEW ideas coming into your mind, and be ready to write them down. STEP 5: Know that there is much work going on from your unconscious mind. You'll will become more self-aware in this process. Grant Bosnick lists a few inventions that were developed this way, in chapter 7 on Insight, and I found an article that lists “Great Eureka Moments in History: From Issac Netwon to Sir Paul McCartney, (where) inspiration arrived suddenly”[xvi] to help these inventors move forward with their famous AHA Moments. I personally think it's amazing how we acquire wisdom. When we suddenly “see” something that escaped us for so long. I can only imagine the room from Grant Bosnick's opening story when that one person said “why don't we make incubators out of Toyota cars?” completely shifting what EVERYONE was thinking. We ended this EP with one of my favorite poems from Stewart Edward White who explains how AHA Moments of Learning can change us forever. He writes: “Curious how we acquire wisdom! Over and over again, the same truth is thrust under our very noses. We encounter it in action; we are admonished of it; we read it in the written word. We suffer the experience; we gradually assent to the advice; we approve, intellectually, the written word. But nothing happens inside us. Then, one day, some trivial experience or word or encounter stops us short. A gleam of illumination penetrates the depth of our consciousness. We see! Usually it is but a glimpse; but on rare occasions a brilliant flash reveals truth fully formed. And we marvel that this understanding has escaped us so long.” REVISIT THIS EPISODE TO REVIEW THIS CONCEPT IN DEPTH EP 333 Chapter 8 “Exploring the Power of Expectations” where we will dive into a topic that I mark as high importance in my life, right up with breathing. When I took my self-assessment last year, the topic of expectations showed up as low priority for me to focus. Not because it's not important to me, but because I've already made this topic of high importance. Expectations came out for me in the RED category, with a low score of 8% (last year) along with goals and time management, that I also put high importance with on a daily basis.  This year, pathway 1 came out as an area of MEDIUM focus for me, and I can tell right now, that the area I need to work on is “time management.” If you've taken the self-assessment, look to see if Expectations (in pathway 1) are of a low, medium or high priority for you to focus on this year. Before looking at Grant Bosnick's thoughts about the topic of expectations, where he begins chapter 8 by asking us “what did you expect?” I had to do some research first, to see what is already out in the world, and there was a lot out there, on the science behind expectations. DID YOU KNOW: That when our expectations are met or exceeded, this “increases our dopamine levels, which leads to increased happiness and well-being, which helps maximize our performance by setting up the conditions of flow and insight, which leads to more productivity and increased confidence?” (Chapter 8, Grant Bosnick) Conversely, did you know that “if our expectations are not met, that it dramatically decreases our dopamine levels, we feel disappointment and stress, resulting in poor performance and decreased confidence?” (Chapter 8, Grant Bosnick, Tailored Approaches to Self-Leadership, Page 84/85). On the EP we went deep into the Science of Expectation, and we looked at a book by David Robson called The Expectation Effect where this author showed us how “our beliefs, in themselves, shape your health and well-being in profound ways, and that learning to reset our expectations (about these issues) can have truly remarkable effects on our health, happiness and productivity.” (David Robson) SOME TIPS ON HOW TO USE THE NEUROSCIENCE OF EXPECTATIONS IN OUR DAILY LIFE: KNOW EXACTLY WHAT I'M EXPECTING (of myself and others): Understanding the science, helps me to keep my expectations tied to myself, and not others, to avoid disappointment and stress.  I expect to achieve my goals, (by putting in the necessary work) keep myself in good health (physical and mental) and will not just THINK about these expectations, but will do the hard work, take the action necessary to achieve them. This way, I'm not just “thinking” of what I expect to occur, I'm actually doing something with those thoughts. If I'm ever feeling “disappointed” with something in my life, a good question to ask is “what did you expect?” and see if I can backtrack to my thoughts. Was I using the science to flood my brain with dopamine, (with something within my control-that I could take action towards) or not. USE POSITIVE EXPECTATION TO BUILD RESILIENCE FOR A HEALTHIER VERSION OF MYSELF: Understanding the science behind our expectations, and especially David Robson's work, where we learned that “people with a more positive attitude towards their later years are less likely to develop (certain age-related diseases)” (David Robson, The Expectation Effect) making a strong case for expecting exceptional mental and physical health in the future. Again, it goes without saying that we can't just “think” ourselves into good health. We need to do the work here in order to expect results to occur. CONTINUE TO EXPECT GOOD THINGS (for myself and others) Knowing that “expectations and beliefs can influence—indeed are already influencing your life in many other surprising and powerful ways. (David Robson, The Expectation Effect) makes me believe in some of the rituals I've heard of over the years, like lucky charms. I learned from David Robson's The Expectation Effect, that “superstitions and rituals can boost perseverance and performance across a whole range of cognitive tasks, and (that) the advantages are often considerable.” (Page 198, The Expectation Effect). Whether you are a professional athlete, singer, public speaker, or someone like me who just wants improved results, there is a science to having a lucky charm, or something that brings you the promise of success, to help you to create a feeling of control during those high stress times we all face. Don't dismiss the power of a lucky rock with a goal written on it, or whatever it is that holds significance to you with your future goals, or something that has meaning to you, that you expect to occur in your future. REVISIT THIS EPISODE TO REVIEW THIS CONCEPT IN DEPTH EP 335 Chapter 9 “The Neuroscience Behind Staying Strong and Clear-Headed” Chapter 9, covering “The Neuroscience of Emotion Regulation” which showed up on my leadership self-assessment (in pathway 4 last year AND again this year) as a low, RED score, of 20%. This is not because it's not something I don't need to pay attention to, this is something I pay attention to daily, right up there with physical health that's also listed in Pathway Four of Grant's Self-Leadership Map. Look to see if Emotion Regulation (pathway 4) is of a low, medium or high priority for you to focus on this year. EMOTION REGULATION AND SLEEP: In a world where we are hit daily by external stimuli, how on the earth can we be proactive to stay mentally strong and clear-headed so we have improved executive control to manage our emotions and regulate them? This took me straight to the work of Dr. Andrew Huberman, and Dr. Matthew Walker who recorded an episode called “Improve Sleep to Boost Mood and Emotion Regulation.”[xvii] It was here where I learned just how important sleep is for keeping a strong, clear mind, so we can use this strength to acknowledge and regulate our emotions, like Bosnick suggested in chapter 9 of his book. Dr. Walker, a professor of neuroscience and psychology at the University of California, Berkeley and the host of The Matt Walker Podcast, gave example after example that proved that when you've NOT had a good night's sleep, things that wouldn't bother you (when you've slept well), begin to aggravate, or grate on you more. Here's what I found to be remarkable on this topic, something I had not ever heard before. DID YOU KNOW THAT “the greater amount of REM sleep you are getting, (where our dreams occur) the greater amount of emotional detox you will get the next day.” Matt Walker and Dr. Andrew Huberman. Dr. Walker went on to explain that “the brain chemical noradrenaline (that's responsible for our stress reaction) completely shuts off during REM sleep, and serotonin (that plays a role with our mood) decreases, while acetyl choline (that carries messages from our brain to our body through nerve cells) increases by up to 30% in some parts of the brain (and can be even more active than when we were awake).  Dr. Walker concluded that the decrease of stress related brain chemicals is what makes “REM sleep was the perfect condition for overnight therapy.” If we want to improve our emotion regulation, the science is pointing directly to improving our sleep. On this episode, we dove deep into the 4 stages of sleep and suggestions to improve our sleep is something I've been working on for the past 5 years. There is a lot to this, and I'm still working on improving ALL the macroingredients of a good sleep (suggested by Dr. Walker), that include QQRT, or knowing the quantity (amount of sleep), quality (fragmented vs continuous), regularity (sleeping/waking around the same time) and timing (sleeping in alignment with my chronotype).  Dr. Walker explains these areas with Dr. Huberman, and if you do wonder where you can improve, I highly suggest their 6-part series on sleep. TIPS FOR IMPROVING EMOTION REGULATION BY IMPROVING OUR SLEEP: Here are three tips that I took away from the neuroscience of self-regulation, that I've been working on, to see if improving my sleep in these areas, could possibly improve emotion regulation. 1. KNOW HOW MUCH DEEP RESTORATIVE SLEEP WE ARE GETTING EACH NIGHT:  We all know the importance of knowing how much sleep we are getting to be well-rested the next day, (how many hours or the quantity) but it's also important to keep an eye on the QUALITY or amount of DEEP RESTORATIVE sleep we are getting each night. When I looked at the graphic I included when I wrote this EP back in June 2024, using the WHOOP wearable tracker, I can tell you that with focus and effort in this area, I've been able to improve the number of hours of restorative sleep I was getting last year, to this year, by 14%, hitting most nights with sufficient restorative sleep. Do you know how many hours of restorative sleep you are getting each night? 2. KNOW HOW MUCH REM SLEEP WE ARE GETTING: Keeping an eye on how much REM sleep we getting, is my next tip, since we know it's important for consolidating new memories, learning and motor skills. We also just learned that the more REM sleep we are getting, we can say we are getting some good overnight therapy, restoring ourselves mentally. You can find sleep trackers that can help you to measure and track these important ingredients of a good sleep for yourself, and see how much REM sleep you are getting each night, while keeping in mind that “the greater amount of REM sleep you are getting, the greater amount of emotional detox you will get the next day.” (Dr. Walker) Remember, we are working on ways to help with our emotion regulation, and it seems to me, that an easy way to do this, would be to see how we can improve our REM sleep.   3. APPLY THE SCIENCE OF SLEEP TO IMPROVE EMOTION REGULATION: Since “during REM sleep the stress chemicals are turned off” helping us to “strip away the emotion from the memory” we can take this understanding a step further, and see if we are able to solve any of our problems during sleep. Dr. Huberman and Dr. Walker went into great detail about this concept[xviii] that I've actually witnessed first-hand. They described what happens in REM sleep to be like “Behavior-Desensitization” and I had the opportunity to see the stages of this process, done by someone skilled and trained in trauma and the brain, working with someone I know well, who has experiences significant trauma in their life, starting at an early age. Using a series of techniques, the trained therapist took the client safely from talking about a traumatic memory from their childhood, (with extreme emotion attached) to where they could say out loud that the memory had lost its emotional load and no longer gave them an emotional reaction. This is exactly what happens to our brain during REM sleep and why it's mentally restorative. Putting these tips all together, and knowing that improving the quality, and quantity of sleep is linked to improving emotion regulation, I'm working hard to improve restorative sleep and REM sleep, each month.  It's all just a balancing act, though, and working on one part of our health at a time. REVISIT THIS EPISODE TO REVIEW THIS CONCEPT IN DEPTH REVIEW and CONCLUSION: To review and conclude this week's episode #356 on PART 2 of our review of Grant Bosnick's Tailored Approaches to Self-Leadership, we covered a review of the strategies that can help us to implement each concept, from chapters 6, 7, 8, and 9. ✔ EP 327 Chapter 6[xix] “The Hydrated Brain” ✔ EP 330 Chapter 7[xx]“Aha Moments, Creative Insights/the Brain” ✔ EP 333 Chapter 8[xxi] “Exploring the Power of Expectations” ✔ EP 335 Chapter 9[xxii] “The Neuroscience Behind Staying Strong and Clear-Headed” While listening to each episode can be a helpful review, so can revisiting your leadership self-assessment to see what might have changed for you this year from last. I hope this review of chapters 6-9 of Grant Bosnick's Tailored Approaches to Self-Leadership have helped you to think of NEW ways of thinking and taking the necessary action, that will drive you towards whatever it is that you are working on this year. With that thought, I do want to thank you for tuning in, and we will see you next time, with a review of the next 4 chapters. See you next time. REFERENCES: [i] Neuroscience Meets Social and Emotional Learning Podcast EPISODE #321 with Grant ‘Upbeat' Bosnick  https://andreasamadi.podbean.com/e/insights-from-grant-upbeat-bosnick/   [ii]Neuroscience Meets Social and Emotional Learning Podcast EPISODE #355 Mastering Self-Leadership REVIEW PART 1 (Grant Bosnick) https://andreasamadi.podbean.com/e/mastering-self-leadership-with-neuroscience/   [iii]Neuroscience Meets Social and Emotional Learning Podcast EPISODE #327 “The Hydrated Brain” https://andreasamadi.podbean.com/e/neuroscience-meets-social-and-emotional-learning-podcast-episode-327-recap/   [iv] Neuroscience Meets Social and Emotional Learning Podcast EPISODE #330 “AHA Moments, Creative Insights and the Brain”  https://andreasamadi.podbean.com/e/understanding-self-leadership-and-the-neuroscience-of-goals/   [v] Neuroscience Meets Social and Emotional Learning Podcast EPISODE #333 “Exploring the Power of Expectations” https://andreasamadi.podbean.com/e/exploring-the-power-of-expectations-in-episode-333/   [vi]Neuroscience Meets Social and Emotional Learning Podcast EPISODE #335 “The Neuroscience Behind Being Strong and Clear Headed” https://andreasamadi.podbean.com/e/mastering-emotion-regulation-the-neuroscience-behind-staying-strong-and-clear-headed/   [vii] Peter Attia https://peterattiamd.com/   [viii] Attia's Rule https://miloandthecalf.com/2023/02/08/the-attia-rule-some-tests-of-strength-for-longevity/#:~:text=Awhile%20back%20longevity%20expert%20Peter,a%20person%20fit%20for%20longevity.   [ix]Neuroscience Meets Social and Emotional Learning Podcast “Using Neuroscience to Improve Fitness, Longevity and Overall Health.”  https://andreasamadi.podbean.com/e/brain-fact-friday-on-using-neuroscience-to-improve-fitness-longevity-and-overall-health/   [x] Neuroscience Meets Social and Emotional Learning Podcast BONUS EPISODE Recorded for Podbean's Wellness Week “The Top 5 Health Staples” https://andreasamadi.podbean.com/e/bonus-episode-a-deep-dive-into-the-top-5-health-staples-and-review-of-seasons-1-4/   [xi]Neuroscience Meets Social and Emotional Learning Podcast EP 168 “Dr. Bruce Perry and Steve Graner: What Happened to You?”  https://andreasamadi.podbean.com/e/dr-bruce-perry-and-steve-graner-from-the-neurosequential-network-on-what-we-should-all-know-about-what-happened-to-you/   [xii] Gabor Mate When the Body Says No: Understanding the Stress-Disease Connection Published https://www.amazon.com/When-Body-Says-No-Hidden/dp/178504222X   [xiii] Neuroscience Meets Social and Emotional Learning Podcast EPISODE 264 “The Neuroscience Behind The Silva Method: Improving Creativity and Innovation in our Schools, Sports and Modern Workplaces”  https://andreasamadi.podbean.com/e/the-neuroscience-behind-the-silva-method-improving-creativity-and-innovation-in-our-schools-sports-and-modern-workplaces/   [xiv] Neuroscience Meets Social and Emotional Learning Podcast EPISODE 315 “Thinking and Acting in This Certain Way PART 2 Review of Wallace D. Wattles The Science of Getting Rich book https://andreasamadi.podbean.com/e/part-2-review-of-wallace-d-wattles-the-science-of-getting-rich-on-chapter-4-thinking-and-acting-in-a-certain-way/   [xv] https://www.me.columbia.edu/faculty/hod-lipson   [xvi] “Great Eureka Moments in History: From Issac Netwon to Sir Paul McCartney, inspiration arrived suddenly” by Dan Falk, Published September 2, 2005 https://magazine.utoronto.ca/research-ideas/culture-society/great-eureka-moments-in-history-famous-inspirational-moments/   [xvii] Dr. Matt Walker: Improve Sleep to Boost Mood & Emotional Regulation | Huberman Lab Guest Series  https://www.youtube.com/watch?v=S_SrHS8FvMM   [xviii] Dr. Matt Walker: Improve Sleep to Boost Mood & Emotional Regulation | Huberman Lab Guest Series https://www.youtube.com/watch?v=S_SrHS8FvMM   [xix]Neuroscience Meets Social and Emotional Learning Podcast EPISODE #327 “The Hydrated Brain” https://andreasamadi.podbean.com/e/neuroscience-meets-social-and-emotional-learning-podcast-episode-327-recap/   [xx] Neuroscience Meets Social and Emotional Learning Podcast EPISODE #330 “AHA Moments, Creative Insights and the Brain”  https://andreasamadi.podbean.com/e/understanding-self-leadership-and-the-neuroscience-of-goals/   [xxi] Neuroscience Meets Social and Emotional Learning Podcast EPISODE #333 “Exploring the Power of Expectations” https://andreasamadi.podbean.com/e/exploring-the-power-of-expectations-in-episode-333/   [xxii]Neuroscience Meets Social and Emotional Learning Podcast EPISODE #335 “The Neuroscience Behind Being Strong and Clear Headed” https://andreasamadi.podbean.com/e/mastering-emotion-regulation-the-neuroscience-behind-staying-strong-and-clear-headed/  

Lavina Mehta MBE, the founder of Feel Good with Lavina, is a Personal Trainer and Wellness Coach, Speaker and Mum to three boys.Lavina's mission is to help all ages feel good both physically and mentally, and reduce risks of common chronic diseases through her concept of ‘Exercise Snacking' and free chair workouts with her Mother in Law. Lavina was awarded an MBE from the Queen for her services to Health & Fitness during the Covid-19. Lavina's brilliant book The Feel Good Fix: Boost Energy, Improve Sleep and Move More Through Menopause and Beyond is out now in stores and online! In today's episode Lavina shares her journey to becoming a wellness advocate, emphasising the importance of feeling good through movement. She discusses the significance of exercise in mental health, and the concept of 'exercise snacking' as a practical solution for ouir modern sedentary lifestyles. Lavina also highlights the need for empowering women and girls in fitness and the critical role of social connections in overall wellbeing, emphasising the need for more research and representation in women's health, and the evolving conversation around aging and the empowerment of women to embrace their health journeys. Hosted on Acast. See acast.com/privacy for more information.

Have you ever cursed your luck at having a partner who snores, or spends the whole night tossing and turning in bed? It can be tempting to consider abandoning them to go and sleep on the sofa instead. Evidence suggests that sleeping next to someone does indeed have a pretty significant impact on adults' sleep, whether that's a partner, family member or even a pet. Researchers from the University of Arizona looked into the matter, and published the results of their study in Sleep journal in June 2022, under the title Bed Sharing Versus Sleeping Alone Associated with Sleep Health and Mental Health.  Was it a positive impact? And what if my partner snores loudly or wakes up suddenly during the night? In under 3 minutes, we answer your questions! To listen to the last episodes, you can click here: How long do I have to wait to swim after eating? What are the world's least safe travel destinations? Why do we get travel sick? A Bababam Originals podcast written and realised by Joseph Chance. First broadcast: 23/09/2023 Learn more about your ad choices. Visit megaphone.fm/adchoices

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Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 2840: Margo White unpacks the transformative power of sleep in fueling fitness and mental performance. Learn how prioritizing quality rest can elevate your workouts, enhance focus, and unlock greater vitality in everyday life. Read along with the original article(s) here: https://www.lesmills.com/fit-planet/health/exit-light-enter-night/ Quotes to ponder: "Sleep is a performance tool, not just a recovery mechanism." "The intersection of sleep and fitness isn't a luxury; it's a necessity." "Quality sleep sets the foundation for everything, from energy levels to mental sharpness." Episode references: Why We Sleep by Matthew Walker: https://www.amazon.com/Why-We-Sleep-Unlocking-Dreams/dp/1501144324 Learn more about your ad choices. Visit megaphone.fm/adchoices

Episode Summary:
In this episode, Dr. Evan Hirsch, a world-renowned expert on fatigue and sleep, joins us to explore the profound connection between betrayal trauma and chronic fatigue. Together, we uncover why betrayal wreaks havoc on your energy, hormones, and sleep patterns—and, most importantly, what you can do to start feeling like yourself again. If you're feeling exhausted, foggy-headed, or unable to sleep after betrayal, this episode is a must-listen.

    Key Topics Covered:
    1. The Science Behind Fatigue and Betrayal  How betrayal trauma creates stress that damages the mitochondria (your body's energy producers) and disrupts your hormones, particularly cortisol.  The cascading effects of chronic stress on your sleep cycle, immune system, and overall health.  Why betrayal often leads to feelings of extreme fatigue and "walking through mud."   2. Acute Fatigue vs. Chronic Fatigue  The difference between temporary fatigue caused by lack of sleep and chronic fatigue that persists for months.  Signs that your fatigue has become a chronic issue requiring deeper intervention.   3. The Impact of Poor Sleep on Your Health  The relationship between sleep deprivation and weakened immune function, inability to detoxify, and hormonal imbalances.  Why sleep is essential for brain health—your brain shrinks by 60% during sleep to "wring out" toxins.  The link between poor sleep and weight issues, accelerated aging, and blood sugar dysregulation.   4. Dr. Evan Hirsch's Four-Step Approach to Fatigue Recovery:  Identify Root Causes:  The "Toxic Five" that lead to chronic fatigue: heavy metals, chemicals, mold, infections, and trauma like betrayal.  Replace Deficiencies (check with your doctor first):  Boosting key hormones and nutrients (e.g., cortisol, thyroid, progesterone, B12) to restore balance and recreate a healthy circadian rhythm.  Open Detox Pathways:  Supporting liver, kidney, and lymphatic drainage to help your body eliminate toxins effectively.  Remove the "Toxic Five":  Gradually addressing heavy metals, molds, and other underlying toxins to support long-term healing.   Practical Tips for Improving Sleep and Energy:  Start with mindset work: Reframe limiting beliefs and focus on empowering questions like, “How can I love myself more today?”  Use simple breathing techniques and nervous system retraining to move out of fight-or-flight mode into rest-and-digest.  Focus on small lifestyle changes: hydration, proper nutrition, and gentle movement if you're too fatigued for rigorous exercise.  Remember that healing takes time—especially when addressing deeper toxic burdens alongside trauma recovery.   How Fatigue Affects Other Areas of Your Life:  Brain Fog: A lack of sleep and mitochondrial dysfunction contribute to difficulty focusing and thinking clearly.  Hormonal Imbalances: Chronic stress compromises adrenal and sex hormone function, worsening symptoms like fatigue, weight gain, and disrupted cycles.  Accelerated Aging: Stress and hormonal imbalances lead to wrinkles, loss of elasticity, and other signs of aging—but healing can reverse these effects.   Key Takeaways:  Betrayal trauma sets off a cascade of stress responses that deplete your energy and disrupt your sleep.  Addressing root causes—hormonal imbalances, toxic burdens, and nervous system dysregulation—is essential for long-term recovery.  Small, actionable steps like mindset shifts, proper nutrition, and breathwork can help you start regaining control and energy today.   Resources Mentioned:  Dr. Evan Hirsch's Website: EnergyMDMethod.com  Masterclass: Learn more about Dr. Hirsch's approach to addressing fatigue and sleep issues.  The PBT Institute: Explore programs designed to help you heal from betrayal and rebuild your energy and life.  Connect with Us:  Visit The PBT Institute for resources to move from betrayal to breakthrough.  Check out Dr. Hirsch's previous masterclass inside The PBT Institute for more insights on improving sleep and energy.   Closing Message:
Healing from betrayal and regaining your energy is possible. Take the first step toward restorative sleep and vibrant health by addressing the root causes of your fatigue. Together, we can help you reclaim your power and move toward breakthrough.


















 

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 2840: Margo White unpacks the transformative power of sleep in fueling fitness and mental performance. Learn how prioritizing quality rest can elevate your workouts, enhance focus, and unlock greater vitality in everyday life. Read along with the original article(s) here: https://www.lesmills.com/fit-planet/health/exit-light-enter-night/ Quotes to ponder: "Sleep is a performance tool, not just a recovery mechanism." "The intersection of sleep and fitness isn't a luxury; it's a necessity." "Quality sleep sets the foundation for everything, from energy levels to mental sharpness." Episode references: Why We Sleep by Matthew Walker: https://www.amazon.com/Why-We-Sleep-Unlocking-Dreams/dp/1501144324 Learn more about your ad choices. Visit megaphone.fm/adchoices

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 2839: Ashley Ann Lawrie shares practical and transformative tips to enhance your sleep quality through small but impactful changes to your nightly routine. Her advice helps you wake up refreshed and energized, improving both your health and daily performance. Read along with the original article(s) here: https://freeformfitness.ca/4-tricks-get-better-nights-sleep/ Quotes to ponder: "A better night's sleep isn't just a luxury; it's the foundation of physical and mental wellness." "Simple tweaks to your nighttime habits can mean the difference between restless nights and deep, rejuvenating sleep." Episode references: Sleep Foundation: How to Improve Sleep: https://www.sleepfoundation.org/sleep-hygiene National Institute on Aging: Tips for Better Sleep as You Age: https://www.nia.nih.gov/health/good-nights-sleep Why We Sleep: Unlocking the Power of Sleep and Dreams: https://www.amazon.com/Why-We-Sleep-Unlocking-Dreams/dp/1501144316 Learn more about your ad choices. Visit megaphone.fm/adchoices

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 2839: Ashley Ann Lawrie shares practical and transformative tips to enhance your sleep quality through small but impactful changes to your nightly routine. Her advice helps you wake up refreshed and energized, improving both your health and daily performance. Read along with the original article(s) here: https://freeformfitness.ca/4-tricks-get-better-nights-sleep/ Quotes to ponder: "A better night's sleep isn't just a luxury; it's the foundation of physical and mental wellness." "Simple tweaks to your nighttime habits can mean the difference between restless nights and deep, rejuvenating sleep." Episode references: Sleep Foundation: How to Improve Sleep: https://www.sleepfoundation.org/sleep-hygiene National Institute on Aging: Tips for Better Sleep as You Age: https://www.nia.nih.gov/health/good-nights-sleep Why We Sleep: Unlocking the Power of Sleep and Dreams: https://www.amazon.com/Why-We-Sleep-Unlocking-Dreams/dp/1501144316 Learn more about your ad choices. Visit megaphone.fm/adchoices

Food is more than just fuel – every bite we take has a profound impact on our biology. In this episode, I explain the principles of the Pegan diet, emphasizing the importance of quality, nutrient-dense foods. Joining me are some incredible guests: Dr. Cindy Geyer, a renowned expert in functional medicine, and Dr. Elissa Epel, a leading stress researcher. Together, we'll explore how chronic stress and poor sleep are intricately connected to major health issues like obesity, diabetes, and neurodegenerative diseases. Learn how specific dietary choices can serve as powerful medicine, improving your overall health and longevity. Plus, explore actionable tips and expert insights on integrating these health-boosting foods into your daily routine. View Show Notes From This Episode Get Free Weekly Health Tips from Dr. Hyman Sign Up for Dr. Hyman's Weekly Longevity Journal Full-length episodes of these interviews can be found here: How to Follow the Pegan Diet What Is Driving Your Poor Sleep and How Can You Fix It? How To Reduce The Harmful Effects of Chronic Stress This episode is brought to you by Seed, ButcherBox, Vivobarefoot. Seed is offering my community 25% off to try DS-01® for themselves. Visit seed.com/hyman and use code 25HYMAN for 25% off your first month of Seed's DS-01® Daily Synbiotic. ButcherBox is giving new members two pounds of ground beef for FREE in every box. Visit ButcherBox.com/Farmacy and use code FARMACY. If you're not barefoot, go Vivobarefoot. Head to vivobarefoot.com/drhyman to get 20% off today! Learn more about your ad choices. Visit megaphone.fm/adchoices

Ellen Kamhi talks with Dr. Martin Moore-Ede, a world-leading expert on circadian clocks and how light impacts human health. As a professor at Harvard Medical School, he led the team that located the human circadian clock, and showed how it was synchronized by light.  He founded the Circadian Light Research Center which identified the key blue wavelengths that control the circadian clock, and patented & developed the first evidence-based healthy circadian lights. His new book THE LIGHT DOCTOR Using Light to Boost Health, Improve Sleep and Live Longer, makes the compelling case that the light you see is as important to your health as the food you drink, the water you drink, and the air you breathe. 

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Welcome to another episode of the Pain and Performance Podcast. I interviewed Alex, the founder of Hostage Tape, a company that promotes mouth taping as a solution for better sleep and health. Alex shares his personal journey from being a mouth breather to discovering the benefits of nasal breathing and mouth taping, inspired by the book 'Breath' by James Nestor. Our conversation explores the physiological benefits of nasal breathing, the impact of mouth breathing on health, and how changing this simple behavior can lead to significant health improvements. We also discuss the branding of Hostage Tape and its mission to help people live better lives without invasive procedures. In our conversation, Alex discusses the inception and branding of Hostage Tape, emphasizing the importance of emotional connection in marketing. He shares insights on the challenges of scaling a business, particularly in managing finances and inventory. Drawing parallels between coaching and entrepreneurship, Alex highlights the value of resilience and learning from failures. He outlines future plans for retail expansion and product innovation, while advocating for simple health improvements like mouth taping for better sleep.Takeaways-- Mouth taping can significantly improve sleep quality.-- Nasal breathing provides more oxygen and health benefits.-- Mouth breathing can alter facial structure in children.-- Changing breathing habits can lead to better overall health.-- Hostage Tape was born from a personal health journey.-- The brand aims to inspire men to take control of their health.-- Mouth taping is a simple, non-invasive solution.-- Behavior change is easier when it aligns with existing habits.-- Scaling a business introduces complex challenges.-- Meta remains the most effective marketing platform.-- Planning for financial needs is crucial for growth.-- Athletic training fosters resilience in entrepreneurship.-- Simple health practices can lead to significant improvements.-- Future growth includes retail expansion and new products.Links: DERRICKTikTok:https://www.tiktok.com/@drderrickInstagram:https://www.instagram.com/derrickbhines/Youtube:https://www.youtube.com/@DrDerrickALEXLinkedIn:https://www.linkedin.com/in/alexneistInstagram:https://www.instagram.com/alexneist/reel/C6gm8YysqIa/ 

For over 40 years, Dr. Martin Moore-Ede has been a leading expert on circadian clocks and the health impacts of electric light exposure at night. In this episode, Dr. Moore-Ede explains how LED lights can disrupt our natural rhythms, the crucial role of melatonin in metabolic health, and ways to boost it naturally. We also discuss why morning light is essential, how blue light glasses affect us, and practical ways to optimize lighting for good quality sleep. He also shares insights on managing light exposure to prevent health issues like breast cancer and obesity, along with tools and products to support a healthy circadian clock. Make sure to check out his new book, The Light Doctor: Using Light to Boost Health, Improve Sleep, and Live Longer, and discover how small adjustments can make a big difference! We also cover:(00:00:00) Introductions(00:01:24) Dr. Moore-Ede's Discovery: Why Circadian Clocks Matter for Health(00:15:32) Melatonin's Role in Metabolic Health & The Real Energy Cost of LEDs(00:29:03) Effects of Daily Light Variability & Why We Have Morning & Evening Types(00:36:51) Best Tips for Blue Light Blocking(00:45:04) Optimizing Your Room for Better Sleep & Health Risks of Poor Light Control Resources:• Click here for full show notes• Read: The Light Doctor Dr. Martin Moore-Ede• Website: thelightdoctor.com• YouTube: Dr Martin Moore-EdeConnect with Kelly:• kellyleveque.com• Instagram: @bewellbykelly• Facebook: www.facebook.com/bewellbykelly* Content from this podcast is provided for information and education purposes only, and is not intended as a substitute for the advice provided by your physician or other healthcare professional. The use of information from this podcast is at the user's own risk. Always speak with your healthcare professional before taking any medication, nutritional or herbal supplement.Be Well By Kelly is produced by Crate Media.Mentioned in this episode:Be Well By Kelly Protein Powder & Essentials | Get $10 off your order with PODCAST10 at bewellbykelly.com.AG1 | Get a FREE 1-year supply of Vitamin D3+K2 AND 5 free AG1 Travel Packs with your first subscription at drinkAG1.com/BEWELL.OneSkin | Get 15% off OneSkin with the code BEWELL at oneskin.co.

Ready to boost your energy and resilience naturally? Jeff Boyd dives deep into adaptogens like Siberian ginseng, holy basil & more. With some known for balancing stress, enhancing energy levels, & supporting overall health. In addition, you will discover alternatives to caffeine, like paraxanthine, & performance supplements that provide clean, steady energy. Jeff's philosophy centers on high-quality, science-backed ingredients creating products without fillers, designed to keep you at your best every day. Learn about these & more in today's episode on “MTE Supplements”. Meet our guest Jeff Boyd is the founder and chairman of MTE. Prior to that he spent 15 years as the President and co-owner of Luggage Free where he managed day-to-day global operations, which he expanded to include an operational footprint in over 100 countries before selling the company to a strategic partner in 2019. With a background in finance, Jeff brings a data driven approach to guiding business development, consumer behavior & digital marketing initiatives. He has a degree in Finance from the University of North Texas. In his free time, Jeff is a notorious oenophile and cyclist. If he's not on the bike or in the cellar, he enjoys traveling the world with his wife & two children. Thank you to our partners Outliyr Biohacker's Peak Performance Shop: get exclusive discounts on cutting-edge health, wellness, & performance gear Ultimate Health Optimization Deals: a roundup article of all the best current deals on technology, supplements, systems and more Gain mental clarity, energy, motivation, and focus with the FREE Outliyr Nootropics Mini-Course The simple, guided, and actionable Outliyr Longevity Challenge helps you unlock your longevity potential, slow biological aging, and maximize your healthspan Key takeaways Paraxanthine is a better alternative to caffeine, reducing side effects while maintaining focus and energy Siberian ginseng boosts mood & stress response. It's a strong adaptogen often used for resilience Stimulants boost exertion but may impair recovery Saffron can outperform antidepressants for mood improvement, though it's expensive. It significantly affects tension & vigor People who are sensitive to caffeine and lack the genetics to metabolize it—called slow metabolizers—often respond well to paraxanthine Episode Highlights 4:08 Top Wellness Principles 20:26 Adaptogens & Their Benefits 32:10 Behind the Supplement Industry & Its Products 43:33 MTE Product Philosophy & Approach 56:00 Gut Health & Adaptogen Inspiration Links Watch it on YouTube: https://youtu.be/kbQx3luFxz8  Full episode show notes: mindbodypeak.com/181 Connect with Nick on social media Instagram Twitter YouTube LinkedIn Easy ways to support Subscribe Leave an Apple Podcast review Suggest a guest Do you have questions, thoughts, or feedback for us? Let me know in the show notes above and one of us will get back to you! Be an Outliyr, Nick

“Mobility and range of motion is granted by the nervous system. All the mobility and strength you will ever want is already in you.When you're exposed to sunlight and grounded, your body can transfer energy at the speed of light through your fascia system.” - Andreas Christou You'll discover…Why the nervous system grants your flexibility, not your musclesHow sunlight can loosen tight muscles without stretchingWhy scrolling your phone can make you physically stiffHow tight fascia drains your energyHow your fascia can speed up healing and improve movementWhy strength training is better than stretching for real flexibilityHow grounding with bare feet improves muscle flexibility and mobilityHow energy moves through your body at the speed of lightHow natural light boosts circulation and flexibilityListen now and stay wise!Disclaimer: The natural health approaches discussed in this episode are for educational purposes only. Consult your health care provider or an appropriate qualified professional before undertaking any wellness or fitness activities.EPISODES YOU MAY ENJOY:Why Breath is The Compound Interest of Health w/ Nick HeathGet Rid of Digestive Problems with Food Combining5 Easy Ways to Use Magnets to Ease Headaches, Relieve Stress, and Improve Sleep w/ The Magnet LadyConnect with Andreas:Instagram: @andreas_david_christouWebsite: www.mobility-fitness.comYouTube: @movementspecialistandreasTwitter/X: @movementandreas Connect with your host Josh Dodds:Website: www.thecalnut.comInstagram: @josh__doddsThis podcast is proudly produced in partnership with www.podlad.com

Episode Highlights With Dr. Olga StevkoShe is an identical twin and was born on February 29th so her birthday only comes every four years!Her twin sister is also a medical doctor The common patterns people experience when they have sleep issuesHow quickly addressing unconscious programs can resolve even chronic and deep issuesSpecific things we can do to improve sleepWhat the Instant Sleep Technique is, and how to do itResources We MentionDr. Olga Stevko - Website

In this episode of The Best You Podcast, I continue my conversation with sleep expert Devin Burke, diving into practical tips and strategies to help you get better sleep. Devin shares how you can use sunrises and sunsets to regulate your circadian rhythm, and the role that melatonin, magnesium, and Vitamin D supplementation play in improving sleep quality. We also discuss how long before bed you should stop eating, the best ways to quiet your mind before sleep, and how to optimize your bedroom environment for better rest. Additionally, we cover the impact of temperature, caffeine, and alcohol on sleep, and what adjustments you can make to improve your nightly routine.Key Takeaways:●      Sunrises & Sunsets: Learn how natural light exposure helps regulate your sleep cycle.●      Supplementation: The role that melatonin, magnesium, and Vitamin D play for better sleep.●      Nighttime Routine: How to quiet your mind and when to stop eating before bed.●      Environmental Factors: The role of temperature, caffeine, and alcohol in sleep quality.Tune in to this episode for actionable tips to start sleeping better tonight!Topics Discussed:Circadian Clock 3:11Sleep Disruptions From Food and Drinking 12:54How to Get Better Night Sleep 17:54How to Get More Sleep Each Night 25:46Links:@ sleepscienceacademy on IGwww.sleepscienceacademy.com@ devinburkewellness on IGAt Devin Burke on YouTubeAt Sleep Science Academy on YouTubeThe Sleep Advantage Book on AmazonLearn more about Nick and Best You at www.nickcarrier.comTry the 1-Week FREE Trial of the 10-Week Transformation at: www.nickcarrier.com/freetrial

Ajay Tejasvi from Art of Living comes on the podcast today to discuss how powerful breathwork can be for our holistic health.  Not only does it improve our mood, it has also been scientifically proven to drop our cortisol  levels and help our mental health. Listen and gain insight into living your healthiest lifestyle.  Learn more about Ajay's work! www.artofliving.org https://www.instagram.com/artofliving/ Timestamps: 00:00 Intro 04:24 Ajay's story 08:20 Our role in creating our best lives 13:26 The mind-body connection 16:34 What is SKY Breath Meditation? 19:20 Intentionally using our focus and attention 23:38 Benefits for stress, sleep & alertness 29:26 Key teachings of the technique 38:35 Solutions for fulfilled living  

(***TIMESTAMPS in description below) ~ Louisa Nicola is a Neurophysiologist and Performance Based Coach. She focuses on Alzheimers Research and hosts the Neuro Experience Podcast. LOUISA'S LINKS: Instagram: https://www.instagram.com/louisanicola_/ YouTube: https://youtube.com/@louisanicola?si=BGz-VSmJeDurd1Oe Website: https://www.neuroathletics.com.au/ EPISODE LINKS: - Julian Dorey PODCAST MERCH: https://juliandorey.myshopify.com/ - Support our Show on PATREON: https://www.patreon.com/JulianDorey - Join our DISCORD: https://discord.gg/Ajqn5sN6 JULIAN YT CHANNELS: - SUBSCRIBE to Julian Dorey Clips YT: https://www.youtube.com/@juliandoreyclips - SUBSCRIBE to Julian Dorey Daily YT: https://www.youtube.com/@JulianDoreyDaily - SUBSCRIBE to Best of JDP: https://www.youtube.com/@bestofJDP ***TIMESTAMPS*** 00:00 - Studying Brain Health (Alzheimer's, Dementia, etc.) and Human Performance 10:31 - Most Important Blood Markers & Predicting Long Term Health 21:16 - Breaking Down the Brain & Making Elite Athletes Better 34:13 - How to Preserve Brain Health & Create Lasting Longevity 42:51 - Importance of Supplements & The Most Important Habit that Can Change Your Life 55:53 - How to Improve Sleep & Dangers of Lack of Sleep 01:07:11 - Taking Drugs & Its Impact on Health 01:16:03 - Pharmaceutical Industries Corrupt Nature & Ozempic 01:24:33 - Alzheimers & Tragic Rise & Possible Cure, This Hormone Can Make or Break You 01:36:01 - Inflammation & Beware of Certain Supplement Brands 01:46:51 - Why People Struggle to be Healthy 01:56:33 - Reacting to the Man Who Wants to Live Forever & Exposing Gary Brecka 02:15:09 - Louisa On Career, Having Family & Kids, Social Media Causing Infidelity 02:26:03 - How Divorce Causes Major Health Complications 02:34:31 - Sunlight & Most Important Supplement To Take 02:41:11 - Valuable Accessories & Cancer Research 02:51:29 - Find Louisa CREDITS: - Hosted & Produced by Julian D. Dorey - Intro Editor & Producer: Alessi Allaman: https://www.instagram.com/allaman.docyou/ ~ Get $150 Off The Eight Sleep Pod Pro Mattress / Mattress Cover (USING CODE: “JULIAN DOREY”): https://eight-sleep.ioym.net/trendifier Julian's Instagram: https://www.instagram.com/julianddorey ~ Music via Artlist.io ~ Julian Dorey Podcast Episode 230 - Louisa Nicola

Are men more rational shoppers than women? Most definitely not. This episode begins by revealing how men are easily duped into thinking something is a bargain when it isn't. https://www.businessinsider.com/consumers-link-color-with-savings-2013-7 The invention of the electric light has made life easier. But there is a real downside to artificial light. It is messing up your body clock and it can have a serious negative impact on your health. Diabetes, cancer and heart disease have been linked to light exposure. The evidence is compelling and one of the leading experts in this field joins me to explain the seriousness of this problem. He is Dr. Martin Moore-Ede who is s a medical doctor, former professor at Harvard Medical School and he is one of the leading experts on circadian rhythms, biological clocks and light exposure. Dr. Moore-Ede holds multiple patents related to light and circadian rhythms and he is author of a bestselling book on this subject called The Light Doctor The Light Doctor: Using Light to Boost Health, Improve Sleep, and Live Longer (https://amzn.to/3WnqzBo) I bet you have seen people working in other professions and wondered what it must be like to perform that job. Some jobs seem glamorous, others look boring while others appear to be extremely difficult – but are they? Dan Heath, who is the author of several bestselling books and a previous guest here, has a new podcast called What It's Like to Be (https://podcasts.apple.com/us/podcast/what-its-like-to-be/id1707204412) where he explores what it is like to work in other professions. Listen as he reveals what it is like to be a Secret Service agent, a high school principal, a marriage counselor, a comedian and more.  You probably don't wash your credit cards, but you should. They are one of several rather germy surfaces you touch all the time but never think about. Listen and I will reveal what these nasty surfaces are and why touching them is a bad thing. Learn more about your ad choices. Visit megaphone.fm/adchoices

In this podcast, I'm going to tell you how to improve your sleep quality for your best, restful sleep. To do this, you need to optimize the hormone melatonin. Boosting melatonin is great for better sleep, but you also want to avoid the things that inhibit melatonin. If the temperature is 75 or warmer in your room when you sleep, you will have significantly lower melatonin. Keep the temperature between 60 and 69 to optimize melatonin for your best sleep. Sleeping after consuming a large meal can interfere with your sleep. If you're doing intermittent fasting, try having your first meal at breakfast and your last meal at lunchtime. Avoid blue light in the evening because it suppresses melatonin. Try increasing sun exposure during the day, which provides vitamin D and also helps build up melatonin. EMF waves, caffeine, nicotine, alcohol, medications, high-carb diets, and exercise before bed inhibit melatonin. Avoid these things for better sleep. Try these 5 foods to boost melatonin and improve sleep quality: 1. Tart cherries contain melatonin and tryptophan, which turns into serotonin and then melatonin. Research has shown that tart cherry consumption increases sleep for some people by 84 minutes! 2. Kiwis contain serotonin, a precursor to melatonin. One study found that people who consumed 2 kiwis per day for 4 weeks had a significant improvement in quality of sleep, length of sleep, the time it takes to fall asleep, and the feeling of being refreshed upon waking. 3. Fatty fish like salmon, tuna, and trout boost melatonin. 4. Kefir is similar to yogurt but has even more microbes. Try blending it with berries, which are rich in polyphenols for better sleep. 5. Sauerkraut contains microbes and tryptophan to help improve your sleep. Cabbage also increases the neurotransmitter GABA, which helps calm you down. Focusing on slow breathing through your nose can also improve sleep. DATA: https://www.ncbi.nlm.nih.gov/pmc/arti... https://pubmed.ncbi.nlm.nih.gov/21669... https://www.ncbi.nlm.nih.gov/pmc/arti... https://www.ncbi.nlm.nih.gov/pmc/arti...

Welcome to the Purple Patch Podcast! This week, we're exploring the topic of mature athletes. These athletes are just as ambitious and goal-driven as younger ones, but they often have a deeper and more meaningful purpose beyond winning races and setting personal records. We received a great question from a podcast listener who has participated in triathlons for over 20 years. Despite still being ambitious, she now has three kids and is seeking advice on how to approach the sport from a new perspective and adjust her training. This is a common challenge for many athletes, not just in triathlon. We've dedicated a whole show to addressing this question and hopefully, we provide helpful guidance for any mature athlete looking to optimize their mindset, strategy, and training for performance gains. The episode is divided into three parts. The first part discusses "perspective" and building a new relationship with sports. It provides context for understanding how to adjust your approach to sports and how it may differ from your younger and more competitive years. Part two delves into training practices. What may have worked for you in your 20s as an athlete may not be as helpful for you now. We outline the key elements of training that mature athletes should focus on to achieve the best return on investment. In part three, we discuss habits all athletes should adopt to support training, with a special emphasis on habits of amplified importance for mature athletes seeking to stay healthy and competitive for years to come. Episode Timestamps 00:00 - 03:13 - Welcome and Episode Introduction 03:14 - 07:44 - Coach's Corner 07:45 - 21:49 - The Meat & Potatoes - Part 1- Perspective 21:51 - 22:58 - Purple Patch Promo 1 23:01 - 35:11 - PART 2 - Training 35:12 - 36:19 - Purple Patch Promo 2 36:21 - 46:44 - PART 3 - Habits Purple Patch and Episode Resources Purple Patch Video Podcast and More Episode 320: Maximizing Your Sleep - Simple Steps to Improve Sleep for Better Performance Learn more about our Tri Squad Program Amplify your approach to nutrition with Purple Patch and Fuelin 2024 Purple Patch Performance Camps - SIGN UP NOW for our Napa Valley and South Carolina Training Camps We've reimagined indoor cycling - Find out more about Purple Patch Bike Live & On-Demand Learn more about 1:1 Coaching Get a Free Taste of Purple Patch Strength ORDER NOW - 2024 PURPLE PATCH APPAREL Everything you need to know about the Purple Patch Methodology Join the Purple Patch Team The Purple Patch Center is Open - Learn More and Schedule a Visit Purple Patch Coaching Consultation Learn more about our Tri Squad Program Send us a message This episode is sponsored by our collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch - Receive 20% off their services with code: PURPLEPATCHPRO20 Ask Matt Anything - Leave a voicemail question for Matt Learn more about Purple Patch Squad High-Performance Training Program Join Run Squad - Increase your running performance through our progressive, multi-sport approach to running Learn more about Purple Patch Fully Customized 1:1 Coaching Learn more about Purple Patch Strength Programming Purple Patch Swim Analysis Stay Up-to-Date with Purple Patch News and Events Purple Patch Upcoming Webinars and Events

Enter our FREE airpods giveaway on our instagram @ Colossusfit Summary of episode: In today's episode we give you every tip and hack to ensure you improve your overall sleep quality and duration. Listed points and subtopics: Have a set bedtime/ wakeup A good sleep starts during the dayMorning Light Exposure: Get exposure to natural light soon after waking up to help regulate your body's natural sleep-wake cycle.Regular Exercise: Engage in regular physical activity, but avoid vigorous exercise close to bedtime.Healthy Diet: Eat a balanced diet with regular meal times and avoid heavy meals, caffeine, and alcohol close to bedtime.Stress Management: Manage stress through techniques like mindfulness, yoga, or journaling to prevent it from impacting your sleep.Limit or stop naps * w/ small exceptions3. Have some degree of a wind down routineAvoid stimulating activitiesLimit blue light4. 3/2/15. Caffeine / alcohol cut off times6. Supplement w magnesium - Magnesium Bis-Glycinate few hours before bed7. Sleep environmentEnsure your bedroom is conducive to sleep: cool, quiet, and dark.Use blackout curtains or a sleep mask if necessary.Set a comfortable room temperature 65-68 is best8. Don't force sleepIf you don't fall asleep in a reasonable time it's better to get up and let yourself feel sleepyI like to read (Ex. of getting to bed at the right time)9. Be consistent and keep working at itThanks for listening! We genuinely appreciate every single one of you listening.➢Follow us on instagram @colossusfit➢Apply to get your Polished Physique: https://colossusfitness.com/Support the Show.

This episode is brought to you by Lumebox and Air Doctor.  Our modern world is saturated with blue light exposure, from our devices at home to those in the workplace. With chronic exposure to artificial light and insufficient exposure to sunlight, we often overlook the long-term impact on our circadian rhythms. Today's guest joins us to raise awareness about blue light exposure and urges us to make simple changes in our daily routines to mitigate the risk of chronic disease. Today, on The Dhru Purohit Show, Dhru sits down with Dr. Martin Moore-Ede. Dr. Moore-Ede discusses the risks of chronic blue light exposure and its impact on our health. Specifically, he highlights alarming research showing how it disrupts our circadian rhythms and increases breast cancer rates among women with exposure. Dr. Moore-Ede also explores the correlation between light exposure and obesity and sheds light on why these dangers aren't widely discussed in mainstream media. Dr. Martin Moore-Ede is a highly respected expert in circadian rhythms and light's impact on our health. As a former professor at Harvard Medical School, he has conducted extensive research on the role of light in regulating our sleep-wake cycles and overall well-being. Dr. Moore-Ede's groundbreaking work includes the discovery of the suprachiasmatic nucleus, a crucial biological clock in the brain that controls our daily rhythms. He has contributed significantly to our understanding of how blue light, particularly from LED sources, can disrupt our circadian rhythms and lead to various health issues, such as obesity, diabetes, and even breast cancer. With his expertise, Dr. Moore-Ede advocates for adopting better lighting practices, emphasizing the importance of using the right type of light at the right time to optimize employee health and productivity.  In this episode, Dhru and Dr. Moore-Ede (audio version / Apple Subscriber version): The impact of electric light on the risk of breast cancer (00:00:33 / 00:00:33) How blue-rich light disrupts our circadian rhythm (3:54 / 3:54) Lack of exposure to sunlight (12:00 / 10:11) Balancing sun exposure and the risk of developing skin cancer (15:45 / 14:06) The correlation between blue light and obesity (28:54 / 26:00) Dr. Moore-Ede's research discoveries (30:40 / 28:00) Why these dangers aren't discussed in mainstream medicine (37:10 / 33:30) Hospital lighting that doesn't promote healing (41:40 / 39:00) Dr. Moore-Ede's origin story (44:10 / 41:30) Steps to immediately reduce your exposure (47:10 / 44:30) What is at stake when you fail to prioritize reducing exposure (1:03:20 / 1:00:50) Also mentioned in this episode: Dr. Moore-Ede's book Light Doctor: Using Light to Boost Health, Improve Sleep, and Live Longer  Soraa Zero Blue Lights For more on Dr. Moore-Ede, follow him on Instagram, Twitter, YouTube, or his website.  This episode is brought to you by Lumebox and Air Doctor. Lumebox is offering my community $260 off their FDA-approved portable Red Light device! That's over 40% off! Go to thelumebox.com/dhru and get your Red Light device. AirDoctor is offering my community $300 off. Just go to dhrupurohit.com/filter/ to clean up your home's air and feel better today.  Learn more about your ad choices. Visit megaphone.fm/adchoices

Welcome to the Purple Patch Podcast. In this week's episode, IRONMAN Master Coach Matt Dixon delves deep into the subject of sleep. In this episode, we aim to provide you with an action plan to help you improve the quality of your sleep. If you're an athlete, this episode is crucial as quality sleep is essential for maximizing the benefits of your training. If you're focused on excelling in the workplace, this episode is equally important as sleep can help to stabilize your energy and optimize cognitive function.  First, Matt provides insight into establishing the right mindset towards sleep to develop a realistic approach to implementing changes to your sleep routine. He then breaks down the various stages of a typical night's sleep to give us a better understanding of how sleep impacts our bodies on a physiological level. Finally, Matt provides actionable tips to develop the practices that can help build consistency and establish opportunities for growth, adaptations, and repair. With these recommendations, we aim to help you achieve high-quality sleep and a baseline level of energy and cognitive function to make the most of your days.   Episode Timestamps 00:00 - 03:59 - Welcome and Episode Introduction 04:04 - 07:52 - Coach's Corner 07:53 - 10:05 - PART 1 - Establishing the Right Mindset 11:17 - 13:57 - Purple Patch Promo 13:58 - 24:28 - PART 2 - Breaking Down the Sleep Cycle 24:29 - 26:07 - Purple Patch Promo 26:08 - 38:03 - PART 3 - Tips & Recommendations   Purple Patch and Episode Resources Purple Patch Video Podcast and More ARTICLE: A bidirectional model of sleep and technology use: A theoretical review of How much, for whom, and which mechanisms Learn more about our Tri Squad Program Amplify your approach to nutrition with Purple Patch and Fuelin 2024 Purple Patch Performance Camps - SIGN UP NOW for our Napa Valley and South Carolina Training Camps We've reimagined indoor cycling - Find out more about Purple Patch Bike Live & On-Demand Learn more about 1:1 Coaching Get a Free Taste of Purple Patch Strength ORDER NOW - 2024 PURPLE PATCH APPAREL Everything you need to know about the Purple Patch Methodology Join the Purple Patch Team The Purple Patch Center is Open - Learn More and Schedule a Visit Purple Patch Coaching Consultation Learn more about our Tri Squad Program Send us a message This episode is sponsored by our collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch- Receive 20% off their services with code: PURPLEPATCHPRO20 Ask Matt Anything - Leave a voicemail question for Matt Learn more about Purple Patch Squad High-Performance Training Program Join Run Squad - Increase your running performance through our progressive, multi-sport approach to running Learn more about Purple Patch Fully Customized 1:1 Coaching Learn more about Purple Patch Strength Programming Purple Patch Swim Analysis Stay Up-to-Date with Purple Patch News and Events Purple Patch Upcoming Webinars and Events  

View Show Notes From This Episode Get Free Weekly Health Tips from Dr. Hyman Sign Up for Dr. Hyman's Weekly Longevity Journal Food is more than just fuel - every bite we take has a profound impact on our biology. In this episode, I explain the principles of the Pegan diet, emphasizing the importance of quality, nutrient-dense foods. Joining me are some incredible guests: Dr. Cindy Geyer, a renowned expert in functional medicine, and Dr. Elissa Epel, a leading stress researcher. Together, we'll explore how chronic stress and poor sleep are intricately connected to major health issues like obesity, diabetes, and neurodegenerative diseases. Learn how specific dietary choices can serve as powerful medicine, improving your overall health and longevity. Plus, explore actionable tips and expert insights on integrating these health-boosting foods into your daily routine. This episode is brought to you by Rupa Health, Neurohacker, and Cymbiotika. Streamline your lab orders with Rupa Health. Access more than 3,000 specialty lab tests and register for a FREE live demo at RupaHealth.com. Decrease your "zombie cells" with Qualia Senolytic. Visit QualiaLife.com/Hyman to get 50% off and use code HYMAN for an additional 15% off your order. Upgrade your supplement routine with Cymbiotika. Get 20% off with free shipping on all orders. Head to Cymbiotika.com and use code HYMAN.

This is episode 5 of a 6-part special series on sleep with Dr. Matthew Walker, Ph.D., a professor of neuroscience and psychology at the University of California, Berkeley and the host of The Matt Walker Podcast. In this episode, we explain the connection between sleep and improved mood, emotional regulation and mental well-being.  We explain the role of rapid eye movement (REM) sleep in processing emotions and memories and why sleep deprivation causes feelings of agitation, impulsivity and emotional reactivity. We also discuss why disrupted sleep is a hallmark feature of PTSD, anxiety, depression, suicidality, and other psychiatric conditions. We explain protocols for improving REM sleep and other sleep phases in order to harness the therapeutic power of quality sleep to feel calm and emotionally restored. This episode describes many actionable tools to improve sleep for those struggling with specific mental health issues or for anyone wanting to bolster overall mental well-being. The next episode in this special series explores dreams, including lucid dreaming, nightmares and dream interpretation. For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Eight Sleep: https://eightsleep.com/huberman LMNT: https://drinklmnt.com/huberman BetterHelp: https://betterhelp.com/huberman InsideTracker: https://insidetracker.com/huberman  Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Sleep & Mental Health (00:01:09) Sponsors: Eight Sleep, LMNT & BetterHelp (00:05:14) Emotions & Sleep, Amygdala (00:17:27) Emotional Memory & Sleep (00:25:48) “Overnight Therapy” & REM Sleep, Noradrenaline (00:29:13) Sponsor: AG1 (00:30:27) Sleep to “Remember & Forget”, Trauma; REM Sleep (00:38:27) Hinge Analogy; Motivation, Impulsivity & Addiction (00:47:08) Tool: Improve REM Sleep, Social Jet Lag, Alcohol & THC, Addiction (00:56:18) Sponsor: InsideTracker (00:57:23) Post-Traumatic Stress Disorder (PTSD) & REM Sleep (01:06:53) Noradrenaline & REM Sleep, PTSD & Prazosin (01:09:40) Addiction, Non-Sleep Deep Rest (NSDR); Liminal States (01:16:46) Anxiety & Sleep, Mood vs. Emotions (01:23:50) Deep Non-REM Sleep & Anxiety, Sleep Quality (01:28:51) Tool: Improve Deep Non-REM Sleep, Temperature; Alcohol (01:34:56) Suicidality & Sleep, Pattern Recognition; Nightmares (01:46:21) Depression, Anxiety & Time Context (01:51:24) Depression, Too Much Sleep?; REM Changes & Antidepressants (01:57:37) Sleep Deprivation & Depression (02:01:34) Tool: Circadian Misalignment & Mental Health, Chronotype (02:04:05) Tools: Daytime Light & Nighttime Darkness; “Junk Light” (02:13:04) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter Disclaimer

This is episode 4 of a 6-part special series on sleep with Dr. Matthew Walker, Ph.D., a professor of neuroscience and psychology at the University of California, Berkeley, and author of the best-selling book "Why We Sleep." In this episode, we discuss the relationship between sleep, learning and creativity.  We explain why and how sleep before and after a learning bout can improve memory and performance for both cognitive tasks and physical skills. We also discuss how to use time learning and sleep, how to use naps, non-sleep deep rest states, and caffeine to optimize learning, and the mechanisms for sleep and memory consolidation.  We also explain the critical role that sleep plays in creativity and one's ability to discover novel solutions to challenges and problems.  This episode is filled with actionable information on using sleep to enhance skill learning and improve memory and creativity.  The next episode in this guest series explains how sleep benefits emotional regulation and mental health.  For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Helix Sleep: https://helixsleep.com/huberman  WHOOP: https://join.whoop.com/huberman  Waking Up: https://wakingup.com/huberman  InsideTracker: https://insidetracker.com/huberman  Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Sleep & Learning (00:00:59) Sponsors: Helix Sleep, Whoop & Waking Up (00:05:48) Learning, Memory & Sleep (00:09:32) Memory & Sleep, “All-Nighters”, Hippocampus (00:13:46) Naps & Learning Capacity (00:16:59) Early School Start Times, Performance & Accidents (00:26:38) Medical Residency & Sleep Deprivation (00:29:35) Sponsor: AG1 (00:30:49) Tool: Sleep Before Learning; Cramming Effect (00:35:09) Tools: Caffeine; Timing Peak Learning; “Second Wind” (00:44:25) Memory Consolidation in Sleep (00:55:07) Sleepwalking & Talking; REM-Sleep Behavioral Disorder (01:00:16) REM Sleep Paralysis, Alcohol, Stress (01:07:41) Sponsor: InsideTracker (01:08:46) Skills, Motor Learning & Sleep (01:17:03) Tool: Timing Sleep & Learning, Skill Enhancement (01:20:00) Naps; Specificity & Memory Consolidation, Sleep Spindles (01:27:21) Sleep, Motor Learning & Athletes; Automaticity (01:34:10) Can Learning Improve Sleep? (01:39:13) Tool: Exercise to Improve Sleep; Performance, Injury & Motivation (01:44:38) Pillars of Health; Dieting & Sleep Deprivation (01:49:35) Performance & Poor Sleep, Belief Effects, “Orthosomnia” (01:57:03) “Overnight Alchemy”, Sleep & Novel Memory Linking (02:05:58) Sleep & Creativity (02:11:09) Tools: Waking & Technology; Naps; “Sleep on a Problem” (02:20:51) Creative Insight & Sleep (02:26:18) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter Disclaimer