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3 episodes with mollie eastman
2 episodes with mollie eastman
2 episodes with mollie eastman
2 episodes with mollie eastman
2 episodes with mollie eastman
Are you struggling with your sleep and want to get the latest hacks on what you can do to finally get a good nights rest? Do you want to know what the sleep experts do and recommend? Then you'll love this episode with me and my sleep bestie Mollie Eastman. We cover: - What is the latest and greatest from all the sleep conferences she attends - What is the one sleep tip that never changes and is more important than light and darkness - What can really shift HRV - What is the single most important factor to get right when fighting jet lag - Her favorite sleep gadgets and what's up and coming in the market - We talk HBOT, cooling toppers, PEMFs and peptides - What you can do to hack alcohol to still get a good nights sleep - How AI is changing sleep coaching Mollie Eastman is the creator of Sleep Is A Skill, and the host of The Sleep Is A Skill Podcast. Sleep Is A Skill is a company that optimizes people's sleep through a unique blend of technology, accountability, and behavioral change. With a background in behavioral change, she became fascinated with chronobiology and its practical application to sleep and our overall experience of life. She has created the #2 sleep podcast where she has interviewed over 200 sleep experts, written a popular weekly sleep newsletter for over six years, partnered with luxury hotels & lifestyle brands, coached the world's top poker players, and has appeared on over 150 podcasts. PAST EPISODES: What You Don't Know About Menopause Sleep: https://hackmyage.com/what-you-dont-know-about-menopause-sleep-new-hacks-for-nights-sweats-amp-insomnia-mollie-eastman/ Stop Waking At 2am: https://hackmyage.com/tips-from-a-know-it-all-sleep-expert-mollie-mcglocklin/ Newsletter: https://www.sleepisaskill.com/newsletter Group program: https://www.sleepisaskill.com/optimize FREE PDF: The Optimized Bedroom: 18 Strategic Changes To Create The Perfect Sleep Environment https://uploads-ssl.webflow.com/5c8aa56742af815c33af4356/615280454f845a1c9446a95a_The%20Optimized%20Bedroom%20NEW.pdf Contact Mollie Eastman: LinkedIn: https://www.linkedin.com/in/mollie-eastman-sleep-is-a-skill-82531825/ Instagram: https://www.instagram.com/mollie.eastman TikTok: https://www.tiktok.com/@sleepisaskill Facebook: https://www.facebook.com/sleepisaskill/ Twitter: https://twitter.com/SleepIsASkill YouTube: https://www.youtube.com/channel/UCy-IU372xapHLvXnZRbXU7A Email: mollie@sleepisaskill.com Give thanks to our sponsors: Qualia senolytics and brain supplements. 15% off with code ZORA here. Try Vitali skincare. 20% off with code ZORA here https://vitaliskincare.com Get Primeadine spermidine by Oxford Healthspan. 15% discount with code ZORA here. Get Mitopure Urolithin A by Timeline. 10% discount with code ZORA at https://timeline.com/zora Try Suji to improve muscle 10% off with code ZORA at TrySuji.com https://trysuji.com Get Magnesium Breakthrough by Bioptimizers. 10% discount with code HACKMYAGE at https://bioptimizers.com/hackmyage Try OneSkin skincare with code ZORA for 15% off https://shareasale.com/r.cfm?b=2685556&u=4476154&m=102446&urllink=&afftrack= Join Biohacking Menopause before June 1, 2025 to win Energy Bits spirulina & chlorella! 20% off with code ZORA at EnergyBits.com Join the Hack My Age community on: Facebook Page: @Hack My Age Facebook Group: @Biohacking Menopause Private Women's Only Support Group: https://hackmyage.com/biohacking-menopause-membership/ Instagram: @HackMyAge Website: HackMyAge.com
André, The Impulsive Thinker™, reflects on his compelling chat with Mollie Eastman focusing on sleep disorders and their impact on ADHD Entrepreneurs. Forget the myth about sacrificing sleep for success. André shares his personal journey battling issues like sleep apnea and jaw clenching, highlighting how understanding sleep disorders can enhance your life and business. He tackles how acknowledging and addressing even slight sleep disturbances can lead to remarkable improvements in emotional regulation and daily energy. Transform your nights and boost your days by tuning in to this insightful conversation. The ADHD Simplified™ online course is coming soon! Get on the waitlist (and get a special discount)! Download The Sh!t List™, my weekly planning tool. We want to hear from you! Send show ideas, questions, or feedback to podcast@theimpulsivethinker.com and join our newsletter Impulsive Thoughts. Watch the podcast on YouTube and connect with me on LinkedIn. Check out our website.
In Part 3 of the Sleep Series, André, The Impulsive Thinker™, chats again with sleep specialist Mollie Eastman, exploring sleep disorders and their impact on ADHD Entrepreneurs. With over 100 sleep-wake disorders out there, Mollie sheds light on how conditions like sleep apnea and insomnia can sap your energy. Discover how sleep positioning, common red flags, and even wearable tech can transform your sleep quality. This conversation is all about understanding and tackling the sleep challenges that accompany the entrepreneurial journey. Don't let a disorder derail your success. Learn about the relationship between better sleep and business growth in this insightful episode. This is Part 3 of a three-part series on the importance of sleep. See EP367 and EP369 for Parts 1 and 2. The ADHD Simplified™ online course is coming soon! Get on the waitlist (and get a special discount)! Download The Sh!t List™, my weekly planning tool. We want to hear from you! Send show ideas, questions, or feedback to podcast@theimpulsivethinker.com and join our newsletter Impulsive Thoughts. Watch the podcast on YouTube and connect with me on LinkedIn. Check out our website. Guest: Mollie Eastman is a dynamic creator and the mastermind behind Sleep is a Skill, an innovative approach to mastering the skill of sleep. With a profound background in behavioural change and a deep fascination for chronobiology, Mollie transformed her personal struggle with insomnia into a comprehensive resource for those seeking to improve their sleep. Her journey began during international travel, where she faced insomnia challenges firsthand, and from there, she developed a unique method that combines traditional and novel approaches for optimal sleep health. Additionally, Mollie hosts a podcast dedicated to this very topic, sharing deep knowledge and experience with listeners worldwide.
In part 2 of the Sleep Series, André, The Impulsive Thinker™, and sleep guru Mollie Eastman reveal the art of mastering sleep preparation without falling for pricey fads. Entrepreneurs, especially those with ADHD, often struggle with optimal sleep due to modern distractions. Mollie shares how aligning your day with natural rhythms, like consistent wake times and soaking up morning sunlight, can transform your nights. Discover how meal and thought timing, as well as environmental adjustments, play a role in optimizing sleep. Tune in to explore these down-to-earth strategies that can significantly enhance your productivity and well-being. This is Part 2 of a three-part series on the importance of sleep. See EP367 and EP371 for Parts 1 and 3. The ADHD Simplified™ online course is coming soon! Get on the waitlist (and get a special discount)! Download The Sh!t List™, my weekly planning tool. We want to hear from you! Send show ideas, questions, or feedback to podcast@theimpulsivethinker.com and join our newsletter Impulsive Thoughts. Watch the podcast on YouTube and connect with me on LinkedIn. Check out our website. Guest: Mollie Eastman is a dynamic creator and the mastermind behind Sleep is a Skill, an innovative approach to mastering the skill of sleep. With a profound background in behavioural change and a deep fascination for chronobiology, Mollie transformed her personal struggle with insomnia into a comprehensive resource for those seeking to improve their sleep. Her journey began during international travel, where she faced insomnia challenges firsthand, and from there, she developed a unique method that combines traditional and novel approaches for optimal sleep health. Additionally, Mollie hosts a podcast dedicated to this very topic, sharing deep knowledge and experience with listeners worldwide.
Join André, The Impulsive Thinker™, as he dives into the art of mastering sleep, a critical skill for the ADHD Entrepreneur. Reflecting on his chat with Mollie Eastman from "Sleep is a Skill," André explores the concept that sleep isn't just a given—it's a trainable skill. Discover how embracing your circadian rhythm, setting boundaries around stress, and making small lifestyle tweaks can elevate your rest. André also shares how tech tools like the Oura ring and Garmin watch can offer insights for better sleep habits. This episode is a wake-up call to revamp your nights for more productive days. The ADHD Simplified™ online course is coming soon! Get on the waitlist (and get a special discount)! Download The Sh!t List™, my weekly planning tool. We want to hear from you! Send show ideas, questions, or feedback to podcast@theimpulsivethinker.com and join our newsletter Impulsive Thoughts. Watch the podcast on YouTube and connect with me on LinkedIn. Check out our website.
In this episode of The Impulsive Thinker™, André sits down with Mollie Eastman, creator of Sleep is a Skill. Mollie dives deep into her journey through insomnia while traveling and how she overcame it by mastering the art of sleep. Listen as they discuss the unique dynamics of sleep for ADHD Entrepreneurs, exploring strategies from timing meals and outdoor exposure to utilizing technology like wearables for HRV monitoring. If you're an entrepreneur struggling with sleep, this conversation reveals practical changes and lifestyle tweaks to enhance your sleep and, in turn, your productivity and well-being. This is Part 1 of a three-part series on the importance of sleep. See EP369 and EP371 for Parts 2 and 3. The ADHD Simplified™ online course is coming soon! Get on the waitlist (and get a special discount)! Download The Sh!t List™, my weekly planning tool. We want to hear from you! Send show ideas, questions, or feedback to podcast@theimpulsivethinker.com and join our newsletter Impulsive Thoughts. Watch the podcast on YouTube and connect with me on LinkedIn. Check out our website. Guest: Mollie Eastman is a dynamic creator and the mastermind behind Sleep is a Skill, an innovative approach to mastering the skill of sleep. With a profound background in behavioural change and a deep fascination for chronobiology, Mollie transformed her personal struggle with insomnia into a comprehensive resource for those seeking to improve their sleep. Her journey began during international travel, where she faced insomnia challenges firsthand, and from there, she developed a unique method that combines traditional and novel approaches for optimal sleep health. Additionally, Mollie hosts a podcast dedicated to this very topic, sharing her deep knowledge and experience with listeners worldwide.
Are your daily habits quietly sabotaging your sleep?
Mollie Eastman was an entrepreneur who found herself chasing solutions for severe insomnia, collecting ineffective sleeping pill prescriptions from doctors in Croatia, Budapest, and Italy. Instead of accepting this as her fate, she dove deep into understanding sleep for herself. Now running Sleep is a Skill, Mollie has become a leading voice in sleep optimization. Her weekly "Sleep Obsessions" newsletter has been landing in inboxes every Monday for six years. Her sleep podcast ranks #2 in its category with nearly 200 episodes, while her database of Oura ring users provides real evidence of how sleep can improve with the right approach. In this episode of The Augmented Life, Mollie breaks down why some "good sleep" signs might actually be red flags, how your bedroom's temperature is probably higher than it should be, and why instantaneous sleep isn't the superpower you think it is. Through her work with thousands of clients, she's proven that better sleep isn't about being a "good" or "bad" sleeper - but rather understanding and working with your body's natural rhythms.
Are you an ambitious, high performer looking to improve the aging process? Are you doing all the "right" things but still not seeing the desired results? What about your sleep—are you waking up feeling refreshed and ready to take on the day? In this episode, I sit down with sleep optimization expert Mollie Eastman, creator of Sleep Is A Skill and host of The Sleep Is A Skill Podcast. Mollie shares her journey from battling insomnia to becoming a leading authority on sleep. We dive deep into the crucial role sleep plays in fat loss, hormone regulation, performance gains, stress management, and overall longevity—key areas for any aging athlete or high performer. Topics Covered: The Importance of Sleep: Why sleep is foundational for both health and performance. Signs You Need Better Sleep: Identifying poor sleep habits and their symptoms. Sleep Cycles and Hormonal Balance: How sleep impacts hunger hormones, stress, and your ability to burn fat. Performance and Longevity: The benefits of optimizing sleep for athletic performance and aging well. Tracking and Data: How to use technology to monitor and improve your sleep quality. Special Guest: Mollie Eastman Mollie is the founder of Sleep Is A Skill, a company dedicated to optimizing sleep through technology, accountability, and behavioral change. After struggling with insomnia, Mollie became passionate about chronobiology and the science of sleep, creating resources and tools to help others transform their sleep health. Resources from Mollie Eastman: Take Mollie's Sleep Quiz: https://beyondtells.typeform.com/to/Q... Learn more about Sleep Is A Skill: https://www.sleepisaskill.com/about Subscribe to her popular sleep newsletter: https://www.sleepisaskill.com/newsletter What You Can Do Today: Ask yourself: What are you doing to ensure your best self at age 70, 80, or 90? Are you taking ownership of your health today to thrive in the future? Sleep plays a vital role in this, but it's just one piece of the puzzle. The WHOLESTIC Method Explore the WHOLESTIC Method, which targets external and hidden internal sources of chronic stress that impact fat loss, performance, and longevity. There is no one-size-fits-all approach—every individual is unique, and I'm here to help you uncover what's really going on inside your body. Let's work together to optimize your health and performance by piecing together the missing parts of your health puzzle. Connect with Coach Debbie: Free 20-minute consultation: Let's chat about how you can take control of your health and age with vitality. Website: http://debbiepotts.net/ YouTube: Watch the podcast video here. Remember: Life is not a race—it's a journey. Learn how to pace yourself and thrive from the inside out. Get My Book: Life is Not a Race… It is a Journey - Buy on Amazon
In this episode of Beautifully Broken, Freddie Kimmel is joined by sleep expert Mollie Eastman to explore the often-overlooked intricacies of sleep and its vital role in overall health. Together, they delve into the idea that sleep is not just a passive activity but a skill that can be developed and optimized. They discuss the profound impact the nervous system has on sleep quality and how understanding this connection can lead to better rest. Freddie and Mollie share personal experiences with sleep challenges, including issues like sleep apnea and paradoxical insomnia, while highlighting the importance of recognizing and managing sleep disorders for improved well-being. They emphasize practical strategies such as circadian rhythm entrainment, the influence of environmental factors, and the value of tracking sleep data to uncover hidden sleep patterns.The conversation goes beyond basic sleep hygiene to touch on innovative solutions for common sleep issues. Freddie and Mollie discuss emerging treatments like oral appliances and Inspire Sleep for sleep apnea, as well as the role supplements and natural light exposure play in melatonin production. They also explore the effects of detoxification on sleep quality and overall health, offering insights into how clearing toxins can lead to better rest. Throughout the discussion, the hosts advocate for embracing imperfections on the journey to optimal health and adopting a growth mindset to overcome sleep challenges. This episode provides a comprehensive look at sleep, offering listeners actionable tips and cutting-edge solutions to enhance their sleep and life quality.HIGHLIGHTS[02:31] About Sleep is a Skill[10:58] Sleep is a Barometer of the Workability of Your Life[14:31] Practical Steps to Regulate the Nervous System[20:16] Bed Cooling System[28:41] Triggers and Patterns On Our Daily Routine[33:28] What Does Sleep Apnea Test Look Like?[49:12] THC and other Supplementation[01:00:27] Things to Consider When Watching TV at Night[01:19:55] Your Biology Influences Your PsychologyWork with MollieWebsite: https://www.sleepisaskill.com/UPGRADE YOUR WELLNESSLightpath LED:https://lightpathled.pxf.io/c/3438432/2059835/25794 Code: beautifullybrokenSTEMREGEN:https://www.stemregen.co/products/stemregen/?afmc=beautifullybroken Code: beautifullybrokenSilver Biotics Wound Healing Gel: https://bit.ly/3JnxyDDCode: BEAUTIFULLYBROKEN CONNECT WITH FREDDIE Check out my website and store: (http://www.beautifullybroken.world) Instagram: (https://www.instagram.com/beautifullybroken.world/) YouTube: (https://www.youtube.com/@BeautifullyBrokenWorld)
Support the show and get 50% off MCT oil with free shipping – just leave us a review on iTunes and let us know!Do you think you can survive on 4 hours of sleep a night? Think again. Sleep expert Mollie Eastman is here to confirm that sleep isn't just a "nice to have"— it's the foundation for every aspect of your health, from athletic performance to emotional regulation to all-cause mortality.Motivated by her own struggle with insomnia, Mollie has made it her mission to transform how we approach sleep. She's coached everyone from poker champions to CEOs on optimizing their sleep using a unique blend of technology, behavioral change, and good old-fashioned circadian rhythm hacking.Join us as Mollie shares her top tips for getting deep, restorative sleep — no sleeping pills required. You'll learn why "I'll sleep when I'm dead" is a one-way ticket to an early grave, how to use light to anchor your circadian rhythms, and why consistency is key when it comes to sleep."If your sleep is not working, there's likely something underneath that might not be serving you, whether you realize it or not." ~Mollie EastmanAbout Mollie Eastman:Mollie Eastman is the founder of Sleep Is a Skill, host of the top-rated Sleep Is a Skill podcast, and a leading expert on behavioral change and chronobiology for sleep optimization. Inspired by her own insomnia struggles, Mollie has made it her mission to share the forgotten skill of sleep with the masses.Resources:Discover the groundbreaking ESS60 molecule, proven to extend life by 90%, at MyVitalC.comTake Mollie's free, personalized sleep assessment at sleepisaskill.comConnect with Mollie Eastman:- Website: https://sleepisaskill.com - Podcast: https://podcasts.apple.com/us/podcast/the-sleep-is-a-skill-podcast/id1501931597 - LinkedIn: https://www.linkedin.com/in/mollie-eastman-sleep-is-a-skill-82531825/ - Instagram: https://www.instagram.com/mollie.eastmanConnect with Christopher Burres- Website - https://www.myvitalc.com/- Website - https://www.livebeyondthenorms.com/- Instagram - https://www.instagram.com/chrisburres/- TikTok - https://www.tiktok.com/@myvitalc - LinkedIn - https://www.linkedin.com/in/chrisburres/
Did you know that a third of our lives are estimated to be dedicated to sleep?If this is not the case for you, then you might be sleeping so much less than what your body requires. Our bodies are said to be more optimized when we practice having workouts and sleep into our daily routine. In this episode, we focus on discussing sleep and improving the quality of your sleep with the help of Sleep Expert and Creator of Sleep is a Skill, Mollie Eastman. Sleep Is a Skill is a company that optimizes people's sleep through a unique blend of technology, accountability, and behavioral change. After navigating insomnia while traveling internationally, Mollie created what she couldn't find - a place to go to learn the skill set of sleep. With a background in behavioral change from The Nonverbal Group, she became fascinated with chronobiology and its practical application to sleep optimization and its implications on our overall experience of life. She has also created the #2 sleep podcast, written a popular weekly sleep newsletter for almost 6 years, created a signature Optimize Your Sleep course, partnered with luxury hotels & lifestyle brands, and has appeared on over 150 podcasts. Dr. Bryce and Mollie discuss the basics of sleep and how to improve it as we maneuver through our own realities. In fact, in some cases there are people who develop sleep anxiety, insomnia, and other struggles that affect going through the proper sleep stages that our bodies need.They also debunk myths on sleep and discuss nuances that go along with modern-day sleep practices that enable us to get a deeper understanding on how sleep practices works best for our bodies. If you wish to learn more from Mollie Eastman's expertise, you may do so through the following channels:Mollie Eastman's Official Instagram Page https://www.instagram.com/mollie.eastmanMollie Eastman's Official Facebook Page https://www.facebook.com/mollie.mcglocklin/Sleep is a Skill Official Website: https://www.sleepisaskill.com/optimize▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬Keep yourself up to date on The DNA Talks Podcast! Follow our socials below:The DNA Talks Podcast Instagram https://www.instagram.com/dnatalkspodcast/Bryce Wylde's Official Instagram Page https://www.instagram.com/wyldeonhealth/This episode may also be viewed on YouTube▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬Music: Inspiring Motivational Background by Stock-Waveshttps://www.stock-waves.com/https://protunes.net/Video Link: https://www.youtube.com/watch?v=pbwVDTn-I0o&list=PLQtpqy3zeTGB7V5lkhkfBVaiZyrysv_fG&index=5Music: Peaceful Corporate by Stock-Waveshttps://protunes.net/Video Link: https://www.youtube.com/watch?v=I34bTKW8ud0&list=PLQtpqy3zeTGB7V5lkhkfBVaiZyrysv_fGMedical Disclaimer: The information provided in this communication is for general informational purposes only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read here. If you think you may have a medical emergency, call your doctor or 911 immediately.
Be Unmessablewith: The Podcast hosted by Josselyne Herman-Saccio
In this episode, Josselyne-Herman Saccio interviews Mollie Eastman, founder of Sleep is a Skill, who shares her personal journey of overcoming sleep issues and how it led her to become an expert in sleep optimization. She discusses common sleep problems, (such as waking up in the middle of the night among others), and provides insights into the top three causes for these issues. She also highlights the impact of sleep on various aspects of life, including cognition, health, and productivity. Be sure to get on Mollie's “Sleep Obsessions” Newsletter. Get Your Free Body, Brain, and Being Webinar Gift Find Mollie at: Sleep is a Skill Podcast/YouTube LinkedIn Instagram TikTok Facebook Twitter Connect With Me Website: beunmessablewith.com Instagram: @beunmessablewith Linkedin: Facebook: Email:
Send us a Text Message.This week on The Less Stressed Life Podcast, I am joined by Mollie Eastman. In this episode, Mollie shares her journey into chronobiology, which started with her struggles as a bad sleeper. Through her platform, Sleep Is A Skill, Mollie now helps others optimize their sleep. We discuss strategies for sleep optimization, balancing social habits, and meal timing. We also delve into caffeine timing, exercise, and "thought timing," emphasizing the importance of managing evening stressors and utilizing wearable technology to obtain sleep data.KEY TAKEAWAYS:What does it take to get great sleep?What is chronobiology?How does meal timing affect sleep?How can we have a consistent wake-up time?What is metabolic jet lag?If making changes, how long is it before you see results?When is the best time to exercise during the day to optimize your sleep?How to move the needle on your HRV dataABOUT GUEST: Mollie Eastman is the creator of Sleep Is A Skill, and the host of The Sleep Is A Skill Podcast. Sleep Is A Skill is a company that optimizes people's sleep through a unique blend of technology, accountability, and behavioral change. After navigating insomnia while traveling internationally, she created what she couldn't find - a place to go to learn the skill set of sleep. With a background in behavioral change from The Nonverbal Group, she became fascinated with chronobiology and its practical application to sleep and our overall experience of life. Knowing the difference between a life with sleep and without, she's now dedicated her life to sharing the forgotten skill set of sleep. In the spirit of that goal, she has created the #2 sleep podcast, written a popular weekly sleep newsletter for over five years, partnered with luxury hotels & lifestyle brands, coached the world's top poker players, and has appeared on over 150 podcasts. WHERE TO FIND:Website: https://www.sleepisaskill.com/ Instagram: https://www.instagram.com/mollie.eastmanWHERE TO FIND CHRISTA:Website: https://www.christabiegler.com/Instagram: @anti.inflammatory.nutritionistPodcast Instagram: @lessstressedlifeYouTube: https://www.youtube.com/@lessstressedlifeLeave a review, submit a questions for the podcast or take one of my quizzes here: ****https://www.christabiegler.com/linksNUTRITION PHILOSOPHY:Over restriction is dead; if your practitioner is recommending this, they are stuck in 2010 and not evolvingWhole food is soul food and fed is bestSustainable, synergistic nutrition is in (the opposite of whack-a-mole supplementation & supplement graveyards)You don't have to figure it out aloneDo your best and leave the restEPISODE SPONSOR:A special thanks to Jigsaw Health for sponsoring this episode. Get a discount on any of their products. Use the code lessstressed10
In this episode of Sleeping Around the Podcast, Dr. Anne, Matthew, and Mollie Eastman, a two-time guest and a passionate advocate for sleep health dive into the cutting-edge research and trends in sleep medicine, discuss the history and pivotal studies within the field, and explore practical advice for improving sleep quality. We also cover fascinating topics such as the circadian rhythm, the impact of light and environment on sleep, and the controversial roles of THC and CBD in sleep health.
Angela is joined by Mollie Eastman to talk about the importance of aligning our circadian rhythms with our environment and the impact it has on our health. They discuss the seasonal and geographical factors that influence our sleep patterns, referencing health geography and conditions like MS, and explore the concept of "sleep capital" and "social capital" as a way to balance prioritising sleep while also maintaining social connections KEY TAKEAWAYS Our bodies are not designed to follow the same circadian alignment throughout the year. Factors like geographical location and seasonal changes play a significant role in determining our optimal sleep patterns. Where we choose to reside can have a direct impact on our health and well-being. For example, rates of certain diseases like MS are higher in northern latitude locations compared to closer to the equator locations, possibly due to reduced sunlight exposure and vitamin D connection. Balancing social interactions and prioritising sleep is crucial. The concept of managing "sleep capital" most of the time but occasionally investing in "social capital" highlights the importance of maintaining a healthy social life while still prioritizing sleep. Designing an environment conducive to good sleep is essential. This includes ensuring a dark bedroom, minimising exposure to blue light, and creating a relaxing pre-sleep routine to promote the production of melatonin. BEST MOMENTS "Our bodies are not designed like that. There are a seasonal nature, but also where we fall geographically on the globe really, really matters." “An anthropologist anthropologist studied the Hudson tribe and would find, you know, kind of how sleep had been managed in hunter-gatherer tribes." "So, that might be the time where it's the wedding of the close friend, and you're going to be staying up much later, or friends are going to be coming over and staying with you, so your sleep is going to be a little bit funky during that period." VALUABLE RESOURCES Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com Join The High Performance Health CommunityFree Fasting Guide - www.angelafosterperformance.com/fastingPodcast Shownotes - www.angelafosterperformance.com/podcasts Full Episode - https://omny.fm/shows/high-performance-health/fix-your-sleep-for-good-with-mollie-eastman ABOUT THE HOST Angela Foster is an award winning Nutritionist, Health & Performance Coach, Speaker and Host of the High Performance Health podcast. A former Corporate lawyer turned industry leader in biohacking and health optimisation for women, Angela has been featured in various media including Huff Post, Runners world, The Health Optimisation Summit, BrainTap, The Women's Biohacking Conference, Livestrong & Natural Health Magazine. Angela is the creator of BioSyncing®️ a blueprint for ambitious entrepreneurial women to biohack their health so they can 10X how they show up in their business and their family without burning out. Angela's BioSyncing®️ Blueprint is currently closed. Click here to get on the waitlist. The High Performance Health Podcast is a top rated global podcast. Each week, Angela brings you a new insight, biohack or high performance habit to help you unlock optimal health, longevity and higher performance. Hit the follow button to make sure you get notified each time Angela releases a new episode. CONTACT DETAILS Instagram Facebook LinkedIn Affiliate Disclaimer: Note this description contains affiliate links that allow you to find the items mentioned in this video and support the channel at no cost to you. While this channel may earn minimal sums when the viewer uses the links, the viewer is under no obligation to use these links. Thank you for supporting the show! Disclaimer: The High Performance Health Podcast is for general information purposes only and do not constitute the practice of professional or coaching advice and no client relationship is formed. The use of information on this podcast, or materials linked from this podcast is at the user's own risk. The content of this podcast is not intended to be a substitute for medical or other professional advice, diagnosis, or treatment. Users should seek the assistance of their medical doctor or other health care professional for before taking any steps to implement any of the items discussed in this podcast.
TODAY'S SPONSORSVisit ublockout.com and use the code DANI10 for a special discount!!TODAY'S GUESTSMollie Eastman is the creator of Sleep Is A Skill, a company that optimizes people's sleep through a unique blend of technology, accountability, and behavioral change. With a background in behavioral change from The Nonverbal Group, she became fascinated with chronobiology and its practical application to sleep optimization. Mollie has a popular weekly sleep newsletter, a signature course called Optimize Your Sleep, and has appeared on over 150 podcasts.WebsiteInstagramKristin Weitzel is a certified fitness trainer, breathwork instructor, and nutritionist focusing on guiding women to optimal health. Her background in brand strategy and global marketing has led her to explore how lifestyle choices impact our well-being. She's a dynamic leader encouraging people to reach their potential.WebsiteInstagramON TODAY'S EPISODEHow does blood sugar regulation influence our overall health and sleep quality?What role does light play in synchronizing the circadian rhythm, and how does this affect sleep and blood sugar management?What are the most effective strategies to optimize blood sugar levels and improve metabolic health?What practices can we implement to control light exposure and improve the quality of our sleep?How do our beliefs and labels about sleep affect our habits and overall health?What is the importance of creating an environment conducive to sleep by using red or orange light and limiting blue light?What impact does disconnecting from technology, as experienced for a week at events like Burning Man, have on our sleep quality and well-being?What practical tips can we follow to develop a bedtime routine that promotes more restful sleep?What are the tools and lighting devices we can use to improve sleep quality in an accessible way?What does it mean to have metabolic flexibility, and how can it contribute to a healthy sleep routine?What are the measurable benefits of regulating circadian rhythm regarding metabolic health and overall well-being?How can we adapt our meal times to optimize glucose management and improve sleep quality?What roles do hormones such as epinephrine and adrenaline play when our blood sugar levels are not balanced during sleep?STAY IN TOUCH WITH ME:You can find me:On Instagram @daniellehamiltonhealth On Facebook at Danielle Hamilton Health.My website is daniellehamiltonhealth.com (scroll down to sign up for my Newsletter!)On my YouTube Channel (make sure you subscribe!)
Mollie Eastman is a sleep expert specializing in creating quality sleep and its direct correlation with one's quality of life. After struggling with insomnia herself, Mollie dedicated her professional career to educating others about the value of sleep. I loved our conversation about creating an optimal sleep environment, the importance of melatonin and its correlation with our lighting environment, creating a regular sleep-wake schedule, and more! WHAT WE DISCUSSED: [8:33]- How Mollie became passionate about sleep as a skill. [17:32]- What are the four sleep stages? What are the pros and cons of using a sleep tracking device? [28:40]- What is meant by “A good night's sleep starts at daybreak?” [38:44]- How is melatonin dysregulation associated with sleep disorders, an increase in respiration and HRV, and other health consequences? [48:33]- Can sleep be a supplement to hormone replacement therapy? How can someone create an ideal sleeping environment to have restorative sleep? [1:04:11]- How do alcohol and caffeine affect sleep quality? LINKS MENTIONED IN THIS EPISODE: If you are new to light therapies, Midwest Red Light Therapy creates affordable and effective blue light blocking glasses for both daytime and nighttime. Use code SHANA10 for 10% off your order from Midwest Red Light Therapy. Red light therapy, blue light blocking glasses, EMF shielding products, PEMF mats, and so much more- Bon Charge offers all the biohacking products! Use code SHANAH for 15% off all Bon Charge products. If you are looking for the PERFECT Father's Day gift, Redmond Real Salt products will do just the trick! SHANAH will take 15% off your order. FOR MORE INFORMATION FROM MOLLIE EASTMAN: Website: https://www.sleepisaskill.com Podcast: Sleep Is A Skill Instagram: mollie.eastman LET'S GET IN TOUCH: Instagram: @shana.hussin.rdn Facebook: Fast To Heal With Shana Hussin Website: https://www.fasttoheal.info/ MY FREEBIES AND PROGRAMS: ENROLL in Low Insulin Academy ON-DEMAND HERE! My specialty course decoding everything about reversing metabolic illness! If you want to work with me directly check out my coaching community! Schedule a FREE, 15 minute Q&A session with me to get all your questions answered about Low Insulin Academy! My FREE Starting Guides, a great place to learn more about the strategies I teach! Register for my FREE webinar, You've Got Insulin Resistance and Blood Sugar Issues... NOW WHAT?! Grab my metabolic testing guide! Metabolic Makeover Starter Course teaches you how to transition from a sugar burner to a fat burner! BE ON THE PODCAST by emailing support@fasttoheal.info and sharing your story of how Fast to Heal Services have changed your life!
What are the key elements of creating a sleep-friendly environment? How can you support your body on days when you've had little to no sleep? Listen to my conversation with Mollie Eastman, Founder of Sleep Is A Skill & Host of The Sleep Is A Skill Podcast, as we delve deep into the fascinating world of sleep and its profound impact on our beauty, health, and relationships. Mollie shares her tips for supporting your body on days with no sleep, how to maintain healthy sleep habits, and how to create the perfect sleep-friendly environment.Learn more about Mollie Eastman:Mollie Eastman is the creator of Sleep Is A Skill, and the host of The Sleep Is A Skill Podcast. Sleep Is A Skill is a company that optimizes people's sleep through a unique blend of technology, accountability, and behavioral change. After navigating insomnia while traveling internationally, she created what she couldn't find - a place to go to learn the skill set of sleep. With a background in behavioral change from The Nonverbal Group, she became fascinated with chronobiology and its practical application to sleep and our overall experience of life. Knowing the difference between a life with sleep and without, she's now dedicated her life to sharing the forgotten skill set of sleep. In the spirit of that goal, she has created the #2 sleep podcast, written a popular weekly sleep newsletter for over five years, partnered with luxury hotels & lifestyle brands, coached the world's top poker players, and has appeared on over 150 podcasts.Connect with Mollie: Sign up for her newsletter: https://www.sleepisaskill.com/newsletterLearn how to optimize your sleep: https://www.sleepisaskill.com/optimizeWays to work with Rachel Varga!FREE 30-minute Biohacking For Ageless Beauty Training! https://www.theschoolofradiance.com/freebiesBook a 15-minute personalized radiance consultation with Rachel to begin your skin and radiance journey now. https://rachelvarga.as.me/schedule/6f78f1da/appointment/46262137/calendar/2738969?appointmentTypeIds%5B%5D=46262137Download Radiance: The New Skin Science on Audible!Book a One-on-one with Rachel Varga for customized skin care, rejuvenation guidance, and ongoing support! https://www.theschoolofradiance.com/consultation and use code Podcast15!Shop skincare, make-up, hair/skin/nail supplements, grooming tools, dermal rollers, and much more! https://alwaysradiantskinshop.com/Register for my next weekly LIVE and FREE Masterclass on various topics where I answer your questions! https://us02web.zoom.us/meeting/register/tZwuceioqTwiE9O1K1fF1vnLqZBlCvPdkDWc The video replays (which are highly interactive) are available on my skin shop for a small fee here!Join Seasonal Skincare Expert Tutorials on skincare, makeup, hair care (and growth), biohacking, clean peels, pre and post-rejuvenation tips, dermal rolling, and advanced at-home technologies for the face and body! https://www.theschoolofradiance.com/Join The School of Radiance Membership for your personal radiant transformation by cultivating resilient radiance through detoxing from environmental toxins, enhancing communication, enhancing relationships, etiquette, and much more: https://www.theschoolofradiance.com/membershipAs a disclaimer, please note that the information shared in this podcast and interview is not to be taken as medical advice, and it's always important to consult with your physician before making any lifestyle changes. Rachel disclaims any responsibility for inaccurate credentials of guests or information used that may cause harm.Thank you for tuning in to this episode of The School of Radiance with Rachel Varga (formerly The Rachel Varga Podcast and The Always Radiant Skin Podcast)!Rachel Vargainfo@theschoolofradiance.comSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
'Optimize Your Sleep' Wearable Program gets incredible results | Some finding deep sleep doubles, HRV increases sharply, and Sleep Score goes from 60s to 80s. Also, it's Biohacking Conference Season. We discuss the big names and what's in store at... Hack Your Health by KetoCon - Learn cutting edge health hacks from world class speakers, May 31 – Jun 2, 2024 Austin, TX. Biohacking Conference, Dallas TX, also May 30-June 1, 2024 Health Optimisation Summit 15-16 June 2024. London - the best of Health, Longevity, Biohacking & Paleo in one event (code TONY gets 10% off) Follow Mollie Eastman on Instagram. Join 30k+ weekly biohackers who receive the latest tech + techniques + reviews + insider biohacking news by signing up for the weekly newsletter here. THIS SHOW IS BROUGHT TO YOU BY: Sleep Breakthrough - the first ever, fully optimized, delicious sleep drink designed to help you experience an even deeper sleep, enhance dream activity and reduce the chance of sleep disruptions caused by the brain and body. PLUS if there is any disturbance in the middle of the night (i.e. getting up to go to the bathroom), you will be able to fall right back to sleep. Sleep Breakthrough also allows you to wake up in the morning without that foggy brain feeling that you didn't sleep enough. And those two factors together are a big differentiating factor in success. When you have great sleep, you make better decisions. You have the ability to laterally feel what's going on. You have a lot more intuitiveness because you're not fighting all of this chemical buildup that's been happening overnight. When you get good sleep, you feel like a rock star the next day and your performance is so much higher than it would be otherwise that you don't really need an outside stimulant. Just go to bioptimizers.com/zestology and get 10% off with code ZESTOLOGY10.
BoneCoach™ Osteoporosis & Osteopenia - Joining us today to explore why we need sleep for stronger bones and optimal health is Mollie Eastman.=>>FREE Stronger Bones Masterclass (Gain Access Now!)=>>FREE 7-Day Osteoporosis Kickstart=>>Apply to join the Stronger Bones Solution Program w/ the BoneCoach™ Team***Topics Covered0:00 - Episode start2:23 - Meet today's guest, Mollie Eastman4:20 - Importance of sleep for bone health, including risks related to fractures and impaired bone formation4:56 - The circadian rhythm and its effects on sleep, health, mood, and physique11:45 - The role of light and the suprachiasmatic nucleus in sleep17:19 - Why a dark room is essential for proper sleep19:58 - Recommendations on using night lights and other light sources during sleep24:03 - Impact of screen time and light exposure before sleep26:57 - Melatonin's role in sleep regulation and other factors affecting its production31:53 - Addressing undiagnosed sleep disorders and the need for testing, especially in postmenopausal women34:31 - Sleep-related gadgets and alternative solutions for sleep disorders40:47 - Where to find more about Mollie Eastman and her work on sleep***Resources MentionedFind all resources mentioned and show notes @=>> https://bonecoach.com/mollie-eastman-sleep-better-strong-bones***What can you do to support your bone health and this podcast?1. Hit the “Subscribe” Button. 2. Leave a review. Thank you!
Mollie Eastman is the creator of her company Sleep Is A Skill, and the host of The Sleep Is A Skill Podcast! Sleep Is A Skill is a company that optimizes people's sleep through a unique blend of technology, accountability, and behavioral change.After navigating insomnia while traveling internationally, she created what she couldn't find - a place to go to learn the skill set of sleep. With a background in behavioral change from The Nonverbal Group, she became fascinated with chronobiology and its practical application to sleep and our overall experience of life. Knowing the difference between a life with sleep and without, she's now dedicated her life to sharing the forgotten skill set of sleep. In the spirit of that goal, she has created a top-rated sleep podcast, written a popular weekly sleep newsletter for over four years, partnered with luxury hotels & lifestyle brands, and has appeared on over 150 podcasts, not including this one on ours today!Find Mollie at-https://www.sleepisaskill.com/Newsletter- https://www.sleepisaskill.com/newsletterPodcast- Sleep Is A Skill (Be sure to leave her a review!!)IG- @mollie.eastmanSpecial Love To- D-Minder AppCircadian Life AppFind Boundless Body at- myboundlessbody.com Book a session with us here!
In this episode, I'm chatting with Mollie Eastman, the ultimate sleep guru!
Emma is joined by Mollie Eastman, sleep coach and host of the "Sleep is a Skill" podcast. In this episode: * Mollie shares her own rock-bottom moment with her sleep problems and how she set out to fix her own sleep habits. * Tracking sleep using wearables and creating "Sleep is a Skill". * The importance of the circadian rhythm and how light can disrupt this natural cycle. * Top tips on improving sleep including morning sunlight, avoiding bright light in the evening, getting enough steps in, and avoiding eating too close to bedtime. Episode Sponsor This episode is sponsored by Aeroflow Sleep - learn more here: https://www.aeroflowsleep.com Connect with Mollie Eastman: https://www.sleepisaskill.com/ https://www.instagram.com/mollie.eastman/ Connect with Emma: Get on the email list here Follow the podcast on Instagram: https://www.instagram.com/sleepapneastories Watch conversations on YouTube: https://www.youtube.com/@sleepapneastories Email Emma at sleepapneastories@gmail.com https://www.sleepapneastories.com Order "The 6-Week CPAP Solution Workbook" by Emma Cooksey I took everything I know about CPAP and solving CPAP problems and I put it all in a short, easily accessible workbook for new and struggling CPAP users. Click here: https://a.co/d/1KUzY0O in the US or search your Amazon store for the title in your country. Disclaimer: This podcast episode includes people with sleep apnea discussing their experiences with medical procedures and devices. This is for information purposes only and you should consult with your medical professionals before starting or stopping any medication or treatment. --- Support this podcast: https://podcasters.spotify.com/pod/show/emma-cooksey/support
Mollie Eastman, behavior specialist, sleep coach, creator of Sleep Is A Skill, and host of the Sleep Is A Skill podcast joins me on this episode. Topics we cover include Mollie's personal story of suffering from insomnia and sleep anxiety, hitting rock bottom, the impact of daylight saving time on our sleep, circadian misalignment, light dark management, natural melatonin production, sleep challenges and solutions for shift workers, sleep technologies, and more. Get connected with Mollie: Website: https://www.sleepisaskill.com/ LinkedIn: https://www.linkedin.com/in/mollie-eastman-sleep-is-a-skill-82531825/ Facebook: https://www.facebook.com/sleepisaskill Instagram: https://www.instagram.com/mollie.eastman/ Twitter: https://twitter.com/SleepIsASkill Subscribe to Mollie's Sleep Obsessions Newsletter: https://www.sleepisaskill.com/newsletter Listen to the Sleep Is A Skill podcast: https://podcasts.apple.com/us/podcast/the-sleep-is-a-skill-podcast/id1501931597 Resources mentioned: Purchase The Sleep Fix book: https://www.amazon.com/Sleep-Fix-Practical-Surprising-Solutions/dp/0063040026 Purchase the Why We Sleep book: https://www.amazon.com/Why-We-Sleep-Unlocking-Dreams/dp/1501144324 Get the Shift Work App: https://www.timeshifter.com/the-shift-work-app Oura Ring: https://ouraring.com/ WHOOP: https://www.whoop.com/us/en/ At home sleep tests: https://lofta.com/products/sleep-apnea-test and https://www.empowersleep.com/ Leave a 5-star review with a comment on Apple Podcasts: https://podcasts.apple.com/us/podcast/business-minds-coffee-chat/id1539014324 Subscribe to my Business Builder Newsletter: https://bit.ly/32y0YxJ Want to learn how you can work with me to gain more clarity, build a rock-solid foundation for your business, and achieve the results and success you deserve? Visit http://jayscherrbusinessconsulting.com/ and schedule a 1:1 discovery coaching call. Enjoy, thanks for listening, and please share with a friend!
If you're having trouble with sleep…whether it's hard to fall asleep, you wake up a lot, or just don't feel rested the next day, it's so common these days for people to struggle with sleep. Why is that, and what can we do about it? In this episode I get to interview Mollie Eastman, creator of Sleep Is A Skill and the host of the Sleep Is A Skill Podcast, and we're going to dive into all things sleep. So if that's you and you struggle with sleep, or you're looking to optimize and maximize your sleep, this episode is for you! We are going to discuss things that get in the way of good sleep, as well as tips and tools that you can apply amidst your “real life” where you can't do everything perfectly or control every scenario. Even if you think good sleep just isn't possible for you, Mollie says differently! As someone who always struggled with sleep and thought that's how it will always be, she understands first-hand how challenging this can be. But after years of research and a lot of trial and error, Mollie has drastically improved her own sleep, as well as the sleep of so many others. There are many things the average person can do to influence their sleep results, and good sleep IS possible for you! So if you're ready to learn about the science of sleep and how good sleep is actually a skill that you can develop, let's dive in! RESOURCES: ▶︎ My favorite red light device (use code HBOTUSA5 for a discount!) ▶︎ Oura ring (for tracking & optimizing your sleep) ▶︎ Red light pen ▶︎ Mollie's 8-Week “Optimize Your Sleep” Program ▶︎ Somnee; a wearable device that helps you sleep better. ▶︎ Melatonin (use code HBOTUSA for a discount!) ▶︎ Gaba + L-Theanine (use code HBOTUSA for a discount!) ▶︎ Lucy nicotine gum CONNECT WITH MOLLIE: ▶︎ Website ▶︎ Podcast ▶︎ YouTube ▶︎ Instagram ▶︎ Facebook ▶︎ TikTok **************** If you're not getting my emails, make sure you head over here and sign up! I'll share goodies you can't get anywhere else, so you're missing out if you're not on the list! If you enjoyed this episode, would you please leave a review on whatever platform you use for podcasts? It really helps spread the word and inspire other moms. If you have a moment to spare, those reviews mean the world to me. Thank you! Follow Dr. Melissa: ▶︎ YouTube ▶︎ Facebook ▶︎ Instagram ▶︎ TikTok ▶︎ WebsiteEpisode webpage: https://beinspiredmama.com/46 --- Send in a voice message: https://podcasters.spotify.com/pod/show/beinspiredmama/message
Your journey through menopause can be transformative and empowering. When I first heard that statement, I rolled my eyes! But, hear me out on this. You and I both know there is no magic pill to make it go away. And “no”, you can't sell your uterus on Ebay either. (Yes, that was a question I got in an email). What you can do is find ways to better understand all the changes and holistically age with beauty and grace. From hormones to hot flashes, brain fog to body changes, it's like puberty for adults. On this episode of the HIListically Speaking Podcast, Hilary welcomes Certified Menopause Coach Specialist Erika Shannon-Hathaway who not only answers your questions but shares actionable steps and practical tips from symptom management and macrodosing to mental clarity and menoparties for self-care. FULL EPISODE TRANSCRIPTS AVAILABLE https://www.hilaryrusso.com/podcast CHAPTERS: 00:00 Intro 02:08 The Importance of Health Coaches (51 Seconds) 06:40 Navigating Adult Puberty and Parenting 14:44 Importance of Self-Care and Mindset 26:50 Erika Answers Your Questions (Audience Q&A) 37:00 Managing Menopause, Hormones and Sleep 46:48 Struggling With Brain Fog 53:05 Nutrition and Exercise in Menopause 54:04 Weight Gain and Estrogen Loss 57:45 Rapid Fire Game 01:00:00 Erika's Closing Thoughts 01:01:00 Hilary's final thought and info Download my FREE guided Self-Havening for Hot Flashes and Hormones video https://www.hilaryrusso.com/hormones CONNECT WITH ERIKA: https://www.instagram.com/erikashannonmovement https://www.linkedin.com/in/erikashannon/ https://www.facebook.com/erikashannonmovement https://www.erikashannon.com/menoparty https://www.erikashannon.com/yournextchapter-landing-page Interested in getting better sleep? Listen to Ep 140 with Sleep Expert Mollie Eastman. FREE HAVENING HAPPY HOUR & EVENTS Join the next Free Havening Happy Hour. Next event: March 27th at 7pm ET. Registration is required https://www.hilaryrusso.com/events CONNECT WITH HILARY https://www.instagram.com/hilaryrusso https://www.youtube.com/hilaryrusso https://www.facebook.com/hilisticallyspeaking https://www.tiktok.com/@hilisticallyspeaking https://www.hilaryrusso.com/podcast Music by Lipbone Redding https://lipbone.com/ EPISODE TRANSCRIPT (Full Transcript https://www.hilaryrusso.com/podcast) 00:00 - Erika Shannon-Hathaway (Guest) There are so many things now that give us community around it that it helps us regulate our symptoms and therefore improve our quality of life as we're going through the inevitable journey of menopause. 00:13 - Hilary Russo (Host) As a living, breathing human. You are someone, you know someone or you love someone on the menopause journey and I'm now on the other side of this myself. But I still have questions about how to stay healthy mind, body and spirit All the questions there. Because it's more than just hormones, it's befriending your body, it's understanding the signs and acceptance of this beautiful aging process that we go through as women. And if this isn't you, this conversation is going to help you, support those who are going through this journey. So I've invited my friend, Erika Shannon Hathaway on the show to have a little girl chat, answer your questions and help you walk away from this conversation with a clear understanding of how you can embrace the change. Now some of you tuning in might know Erika because we've spent some time together a number of years on Daily Burn 365, that live streaming fitness show we were both on. 01:13 But Erika, my dear friend, you have not only been in this fitness industry for close to two decades, you started making that womanly change yourself and said that you want to do more, not just for yourself, but for those you serve, because you've been a coach, as a fitness instructor for years, as someone who has been in this field for so long, and now as a certified menopause coach specialist, you are helping women pave a new way. So thanks for being here. This is so great. I really love that we're going to be talking about menopause. 01:46 - Erika Shannon-Hathaway (Guest) Thank you. It is so great to be here with you, Hilary, and it's always just like a reunion to see the old gang from DV365. I love you all so much and thank you for doing what you do with this podcast. I think you help and serve so many people who really need it and it's just a real privilege to be here. So thanks for having me. 02:08 - Hilary Russo (Host) Well, I love having my DB365 friends on, but this goes so much bigger, as you know. You know being the work of holistic health and thank you for that. I appreciate that. You know it's just we're here to serve and I remember us having a conversation about just health in general and when we were on the show and I was actually a participant on the show while you're one of our amazing trainers we were given health coaches and this was a fairly new industry. You know the health coaching world, which I wound up being on the other side as a health coach myself. But having support and having guidance and having somebody who understands what you're going through to be that guide by yourself, by your side, is really helpful, like having someone be that guide to answer questions you might have, or just kind of be the sister or the brother that you need. You know, and you've embraced that as well, when you were going through this menopause journey, you found yourself a health coach. 03:06 - Erika Shannon-Hathaway (Guest) Yes, I did. I didn't know. I knew that I was experiencing the beginnings of perimenopause, but I also thought, oh, I'm just so stressed out and I'm not giving myself the self-care I need and I feel like there's something hormonally off with me. So I hired a holistic health coach to help me out and really, at the time, what I wanted was for her to get all of my levels and do all my hormone testing and my blood testing and just give me a magic pill to make it all better. That's what I really wanted and this is me having been in the fitness and wellness industry, for you know, at that point it had been about 15 years. It's been 18 years now. But I was like, okay, I don't have time to do anything other than what I'm doing and I don't want to stop drinking, and so give me a pill, tell me what's wrong, tell me what I'm missing, and let's supplement it. And she, she was great in that. She really honored like I told her what I wanted and she gave me it, but it didn't fully help because there were certain lifestyle changes that I needed to make, but also my cortisol. I had no cortisol, like I had burned through it all and I was operating with the lowest cortisol imaginable and and it was totally throwing me off I was gaining weight and it was a mess. 04:30 So, um, we worked through a lot of things and I did make significant improvements during that coaching time, but it wasn't until, um, I started really tuning into my own body, that I started fine tuning even more and then, just in the last year and a half, my journey with getting more involved from an educational standpoint about what perimenopause and menopause actually do to your body and how I can help not only myself but all of the people that I've been teaching for so long. We're all growing together and aging together, and so everybody needs it. A hundred percent of people with ovaries are going to go through this, so I'm really grateful to have the knowledge that I have. Now. I've basically made fun of myself and apologize to my health coach about how idealistic and stupid I was just being. Like give me a pill. How much testosterone? What is it? It's like a testosterone booster supplement. How much tribulus do I need to take to make myself feel better? But yeah, it's crazy. 05:36 - Hilary Russo (Host) And I think that's true with pretty much anything. I mean, we live in a sick care system, not a healthcare system. We live in a hell care system, not a health care system. I was just going to say Right, we live in a hellscape. It's a hellscape, it's so true, and we're trying so hard to find the way out or find a way to easily make this go away that, whatever the problem is and that's something I went through as well we come from an age where it was like you go to the doctor, you get, you get a diagnosis and I'm not poo-pooing Western Med by any means, but that whole integrative approach and the blend of functional medicine and holistic health is us being our own healthcare advocates to understand and ask questions. You know I can't say this enough, but with this, what did you call it? A hellscape? 06:26 - Erika Shannon-Hathaway (Guest) Yeah, okay great, it just came to my mind. I love it. Write that down. 06:31 - Hilary Russo (Host) That's a good one, but it is because it's it's we're putting too much in the hands of someone else when we really need to to ask the questions. And you know, I remember when my mom was going through it and'm just like you're crazy, you know, like she's going through that thing, right, we're pointing fingers at women like oh, you're just, you know, it's your time of month, which is a horrible thing to say, but when we're going through this part of our lives, which I always say, it's almost like puberty for adults. 07:00 - Erika Shannon-Hathaway (Guest) you know I was just having right. 07:02 - Hilary Russo (Host) I was just having a conversation at my fitness facility with a number of women. I said this is like puberty, except we just have a better understanding. We have a fully developed brain and we actually learn how to not react and respond to what's happening. 07:17 - Erika Shannon-Hathaway (Guest) It's reverse puberty really. 07:19 My daughter is 11, and she is ramping up for major puberty times. 07:24 My daughter is 11 and she is ramping up for major puberty times and it is crazy to watch her go through that and see her hormonal changes happening in real time. 07:32 And also it makes me laugh at the timing of what most of us, if we have kids, if you're going through perimenopause and menopause, most likely one of your daughters or sons is going through puberty at the same time and it's just a hormone. It's a hormone invasion in your house and but there are coping mechanisms and I feel really grateful that I'm able to have conversations with my daughter about menopause and periods and women's health stuff that my Catholic mom never had with me, not because she didn't want me to be educated in it, but because she had never been educated herself. And she even told me when she went through menopause she didn't even know she was going through menopause because nobody talked about it. She said I don't know, I just kind of went through it, I don't, I didn't complain, I didn't know that anything was really wrong. And and now she said she sent me something on Instagram the other day. She said I have never seen so much about menopause in my life and I said I know, isn't it amazing? It's amazing, it is. 08:44 - Hilary Russo (Host) I mean, I think for us and our generation going through puberty it was are you there, god? It's me, margaret, yes, which, by the way, I love that movie, it's so good. I took my daughter. I felt myself there, I know. 08:59 - Erika Shannon-Hathaway (Guest) Right. 09:02 - Hilary Russo (Host) And a health class which everyone was giggling, which I'm sure kids still do. But here we are at this later stage in our lives, this next phase, and it's really truly understanding who we are, how we're showing up, but also getting the support of those around us, whether it's your girlfriends, whether it's your spouse or your partner, them understanding it and also, like you said, having those conversations with your daughter, where she knows where you are and you know where she is, and it really creates a whole different sisterhood, doesn't it? 09:31 - Erika Shannon-Hathaway (Guest) It does and it creates a better relationship, because this morning she was having a moment and she was like I hate my hair and it looks terrible, and la, la, la, like all morning. She was just in a mood and I just hugged her. I said I love you, would you like me to plug in the straightener for you? And she was like I love you too. Yeah, that'd be great. 09:52 - Hilary Russo (Host) Thank you, she just needed to be heard. Yeah, we need that too. 09:56 - Erika Shannon-Hathaway (Guest) And so do we. 09:58 So do we, and it's wonderful that we are at this point where we can look at the latest research and where we can advocate for ourselves, like you were saying, with our doctors and our healthcare team, and we can even educate some of our healthcare providers about these things, because the studies that are coming out, the studies that they might have come into the business their industry with, are now outdated and debunked, such as the Women's Health Initiative from the late 90s and early 2000s, and so it is our job to show up and know what is happening, to know what symptoms are actually symptoms of perimenopause. 10:42 There are estrogen receptors in every major organ system in the body, and so it's not just hot flashes, and the majority of people don't know that. And so how lucky are we that we get to live in a time when we can log on to Instagram and see oh my gosh, I'm not the only one having heart palpitations when I have a glass of wine. Or, oh my gosh, I'm not the only one having heart palpitations when I have a glass of wine. Or, oh my gosh, I didn't know that ringing ears were a symptom of perimenopause. I thought that there was something wrong, that I had like a sinus infection or something. There are so many things now that give us community around it that it helps us regulate our symptoms and therefore improve our quality of life as we're going through the inevitable journey of menopause. 11:27 - Hilary Russo (Host) And knowing how to support that, which is huge. 11:31 Right, I love that you bring that up too, because there are a lot of things that are outside of the box of what we think happens in perimenopause and menopause. I remember having that first hot flash and I felt like I was standing over a subway grate in New York City and then it was gone. And then five seconds later I'm in a hot yoga class and then it's gone. That's what we think, that's ideally what we think when we are thinking about the menopause journey, but it is so much more that brain fog that we were just talking about, right. 12:04 That sets in. How do we support ourselves there? Moods like our moods, behaviors. That's going to switch too, because something's going on with this vehicle of ours, right? Yes? 12:15 - Erika Shannon-Hathaway (Guest) Everything's going on at the same time. Our entire system is recalibrating to survive without essential life-giving hormones in our bodies and everything is affected by that. And the more that we can recognize it, name it and know what to do to make ourselves feel better, it's just going to make everything better for us in the long run, which is why I love this work that I'm doing now as a certified menopause coach specialist. It's just so gratifying to help people. And there are the pillars of self-care right. There's exercise, there's nutrition, there's sleep. 12:57 Sleep is a major component of being able to regulate your symptoms and menopause and perimenopause and self-care, even what you do with havening. It is so important. It is so important to comfort yourself and regulate your nervous system, because anxiety kicks in in a big way during perimenopause, not to mention just the stage of life that we're in, where so many of us are. We talk about the sandwich generation, where people are taking care of aging parents and their kids at the same time. I am deeply in that right now, my mother-in-law has dementia and has just been diagnosed with stage three cancer, and then I have an 11-year-old with a broken wrist athlete who is just on the other like bouncing off the walls, and so in the middle, I have to have really good tools to be able to regulate myself so that I can live a life that I love without getting distracted, and also take care of everybody around me at the same time. And it does take a village. 13:59 - Hilary Russo (Host) Absolutely, and it is what women do. We are more of the nurturing that feminine energy is to nurture. We are the ones the nurturing that feminine energy is to nurture. We are the ones that are in the container, filling the container right, and it's really important to know how to support yourself so you can support others. And, by the way, I appreciate you mentioning Havening as one of those tools. There are many tools right. There are many. 14:20 But being able to self-regulate and self-soothe and for self-care is so imperative, no matter what it is Like, if it's taking a yoga class, if it's journaling, if it's just taking five minutes to step away from the chaos to bring that sense of calm. Whatever it is is really vital for your well-being holistically. You know the whole body approach. 14:44 - Erika Shannon-Hathaway (Guest) Yes, I agree with you, and I think that's something that a lot of people don't understand is when you are coaching someone, or even I was talking to one of my best friends from high school the other day and she is in a major state of anxiety right now. She's also hormonally fully in menopause, but she's another sandwich generation person. Her husband's having some health issues at the moment and her therapist told her that she needed to start meditating or doing some sort of self-regulating something to tamp down her nervous system. And she was like I'm sorry, but like breathing isn't going to help me right now. And I was like, well, actually breathing really is going to help you right now. 15:25 And I think that carving out little pockets of self-care I call it micro-dosing, so self-care is so important and has tremendous benefits for just regulating your anxiety during the day. And while I said, look, I know there's a lot wrong right now and, yes, breathing isn't going to solve all of the problems, but it is going to take you from a 10 to a seven so that you can take a deep breath, so that you can pay attention to a phone call, so that you can maybe get 20 minutes of rest in between one thing and the other. It does make a difference. Those little things, the havening, all of those things make a big difference. 16:11 - Hilary Russo (Host) All it takes is two minutes to do anything to regulate your nervous system. It doesn't take. But we get in that the brain gets hijacked, right, and the minute that happens it's like going down this, this hill and the ball just keeps getting bigger. It's really having the, the mindset to say wait is. Is this true, is it helpful, is it inspiring, is it necessary and is it kind? 16:35 When I'm saying that think method that we learn, you know to stop it and put the kibosh on it before it goes too far. So, with you being a certified menopause coach and there's not many certifications out there, so you're really like in it, Erika, and I want to bring attention to that Because, while there are a lot of people talking about menopause, having this certification, having this knowledge, is a level up, and I say that myself with my certifications, I know we're more than our LMNOPs after our name but, there is something about this so that if you are able to go to a doctor, there is somebody like an Erika out there that understands us more on a whole body approach level. 17:21 I would's right I would love for you to share that, just so people have an idea great. 17:27 - Erika Shannon-Hathaway (Guest) Yes, there is one certification program right now in the united states that is accredited, which means that for my certification as a fitness professional, I get actual credits for it. It is an evidence-based coaching program created by Molly Galbraith with Girls Gone Strong, and she is an incredible coach and has incredible programs. And the team of doctors who she recruited to help put the certification together I think there were 14 doctors, so it's all evidence-based coaching. It is not theoretical. This is evidence-based coaching about the pillars of your life that you need to integrate. 18:14 Now my scope of practice is not to prescribe supplements, hormone replacement therapy. Prescribe supplements, hormone replacement therapy any kind of medication. I am not a physician, but what I like to do is work in tandem with your physician. I like to refer you to a pelvic health specialist. I will refer you to people in my network who can help you and work with them together, because if you choose hormone replacement therapy, then my job is to give you the tools to use those hormones in your body to your best and highest good and benefit. 18:57 So I concentrate on exercise. Clearly, I've been in the fitness industry for 18 years, so I'm well equipped for that. But the type of exercise that you do at this time of life is very different. Of course there's all the elements of cardio and strength and balance and push, pull and all those things. But in menopause the warmups are longer and we want to really concentrate on strength training to build bone density, lean muscle mass and to mitigate the risks of coronary heart disease, diabetes, dementia. There are so many things that exercise does, especially at this time of our life, that have been proven scientifically. Exercise is a definite boon to help us stay healthy as we age exercise is a definite boon to help us stay healthy as we age. 19:49 - Hilary Russo (Host) Yeah, so the staying in the scope of practice I think is so important the fact that you mentioned that. I appreciate that, because I say that a lot too. I'm not a doctor, I'm not a therapist, a board certified, but people who trust you and know that you are truly doing the work, because it's not just getting one certification and you're done, which there? Are people out there that do that. It is a continuous thing, my friends, that we are con. 20:12 - Erika Shannon-Hathaway (Guest) Things are constantly changing and coming out in yes, so those especially in this field oh, yeah, everybody has their eyes on it now, so everybody's finally studying it and everyone's a coach right so everyone's with air quotes right, so finding someone who understands it. Yeah, it gets my goat when people I get it and I'm like well, where did you get certified? And they're like what do you mean? 20:37 - Hilary Russo (Host) Or even beyond the certification. It's not just taking a weekend class and suddenly you've got something after your name. It really is understanding, because you can do more damage than good. So, if I were to refer somebody who needed support in the area of perimenopause or menopause also, fitness, because let's not forget how well versed you are in that I mean this, we you and I met during our journey with daily burn, but you were already in the fitness world. You've worked with other fitness companies afterwards as somebody that's had a pretty high position as well. Yeah, you understand this. So, putting those things together, if I were to get a question about this and it's outside my scope of practice right, having people like you are important, you know and you're right. 21:25 - Erika Shannon-Hathaway (Guest) It builds, it takes a village you know it does, and I operate from a place of incredibly high integrity. I learned that early on in my career that you have to put your money where your mouth is. You have to do what you say you're going to do, and when you have other people's health and wellness in your hands, in the palm of your hand, it is your responsibility to make sure you are fully accredited, because health is too valuable to mess around with, and I want to help people in the purest way, want to help people in the purest way. Having said that, the thing we do as a coach is everybody comes with a different set of symptoms. Everybody comes with a different experience, with a different panel of blood work and hormone levels, at a different stage of life, with different needs and wants, and so, as a coach, I coach to what's probable and not what's possible, and it's very, very much. 22:31 I am your tour guide, but it's very much up to you to do the work. I'm not going to prescribe you. Yeah, I'm not going to do what I wanted my coach to do back in the day. I wouldn't say like, give me a magic vitamin and it's going to go away. No, we make commitments to do work. We make a plan, we see what's probable, we see what's most likely, what you're most likely to succeed at doing, based on what your values are based on what your values are, not mine, and then we try stuff out. 23:03 - Hilary Russo (Host) Right. We call it bio bio individuality in the world of integrative nutrition, which is another great program for certification. But when I was going through the Institute for integrative nutrition, they coined this term. Bio individuality, yeah, which means every person is different, even if we are the same age, same gender, different Even if we are the same age, same gender, same life experiences. Your vehicle, this temple of yours that no one else owns, is operating a little differently. 23:31 - Erika Shannon-Hathaway (Guest) Absolutely. Even if our hormone numbers are the same, our bodies operate differently. 23:40 - Hilary Russo (Host) Yeah, and it's really meeting people where they're at with their needs, not what you think. Oh, you're this age, you're this gender, this is what you need and it's not cookie cutter. I get that I get asked that a lot as a practitioner, especially working on the mental health side. How does your session go? And I'm like your session with me today can be different from the one next week can be different from the as it should as it should. 24:04 So there's no cookie cutter. You know there might be a process, but understanding who is before you and how you're showing up for them, you would want that to be the same as somebody showing up for you. That's how I treat it. Yeah, yeah. 24:18 - Erika Shannon-Hathaway (Guest) Our job is to ask a lot of questions to figure out what's really important to people. Everybody I work with goes through an exercise creating their menopause vision statement, and it starts with really evaluating what's important to you as you age and how we're gonna keep you optimized for what's really important to you as you age. And that's how I start. So sometimes I'll start with nutrition, sometimes I'll start with exercise, sometimes I'll start with nutrition, sometimes I'll start with exercise, sometimes I'll start with sleep. You know, it just depends on what they need first, and then we keep knocking, knocking it out, and that's just how we work. But there's no so far in my practice. No two people need the same thing at the same time. 25:01 - Hilary Russo (Host) Yeah, it's constant work too, because keeping up with our clients and making sure you're supporting them on their needs and being that guide for what they need, compared to someone else. But what's beautiful and I want to mention this because this is a good place to mention this you do have this incredible and, oh my gosh, this girl loves play on words, so I love this. You have your menaarty, yes, and I want to talk about that because it's very similar. You and I are so, so similar in a lot of ways, but still different by individuality. I have the you know the the monthly Havening happy hours. You have something called a menoparty, which is every two weeks. Let's talk about that so that people know there is support if they're not able to work with you one-on-one. 25:47 - Erika Shannon-Hathaway (Guest) Yes, oh, do. I love the menoparties. So the menoparties are a free Zoom online party. They're at eight o'clock at night every other Tuesday usually, and sometimes I have special guests on. So last week I had Dr Liz McGinley on, who is a pelvic health specialist and a chiropractic sports physician, and we talked all about what happens to our joints, tendons and pelvic region as we go through menopause and she was incredible. 26:21 Sometimes we have what I call an all skate where I do flash coaching. So everybody comes on, we wear our pajamas, we have our little. I have like hoodies that say ain't no party like a meadow party. I wear that and we just show up and build community around this phase of life, which is so vital, and we have such a good time. We laugh really hard and I record them and if you can't make it live, I send it out the next day. 26:50 But it's just a really wonderful place to meet other women who are in a similar situation to get a little bit of information about how to handle certain things that that someone else might be getting coached on but you're also identifying with as well, and I have made sure every single session is free. No strings attached. There's no, you know you don't have to buy anything to get it, it's just you sign up and you are invited, and you're always invited and you will forever and ever be invited and we just laugh a lot and sometimes it goes into we talk about sex, we talk about sleep, we talk about stress, we talk about family drama, we talk about our kids and our parents and we talk about dry eyes and ringing ears and palpitations and incontinence and peeing when you're doing jumping jacks and like thousands and thousands of things. But it's so much fun and always free and I it's really important to me because I I really believe that putting a paywall behind vital information, I have a problem with that and, of course, I need to do it for certain offerings of mine, because I do need to make a living. 28:07 But, um, so right now, the options are the. I always want to have a free option, so the free option is the meadow parties, which are great fun, and then I have um, a coaching program that I am launching very soon. That is, we. It's a group coaching, so it's a monthly fee and you get group coaching every single month and you get access to my online community and we talk there all the time and share recipes and stories and support each other, and it's really lovely. And then, of course, I do my one-on-one as well. 28:37 - Hilary Russo (Host) Love it, lots of different tiers, the fact that you're offering something for free. And I feel the same way because I've had people mentioned to me like, why aren't you charging for this? I'm like because I have other ways to to provide myself with income from people working with me one on one. This is an opportunity because it is a right. This is a human right that every person should have access to to some degree. 29:08 Obviously, coaching someone one-on-one in a group experience can be difficult anyway but, you want to have more of a possibility for people to share and connect and know that they're not going through this alone. They're not alone in this battle. So, and making it fun talking about menopause, talking about mental health, whatever it might be, is what breaks down the barriers that have been there for so long, probably the barriers that we went through as Gen Xers and before you know, generations before the silent generation. So I love this. I love that you love the name more than anything. 29:50 - Erika Shannon-Hathaway (Guest) I love it and we're going to put all this in there. We're going to have links in the. 29:52 - Hilary Russo (Host) yes, we're going to put the links to Erika's one on one sessions, as well as the mental parties, just so you can get in touch with her. We're going to have that available to you in the podcast notes so that you can get yourself on the party right. Get right, baby, get right with me. 30:07 - Erika Shannon-Hathaway (Guest) So what I want to do? 30:08 - Hilary Russo (Host) we got a lot of questions that came in and as recent as I was just at my trainer and there were a bunch of girls asking me questions, I'm like let me write it down. Some of them overlap because they are mainly the same questions that a lot of us have, but some are a little more specific. So let's just go to the questions. You ready for it? I'm ready. All right, let's do this. This is actually from Christine. She's from Michigan and she did ask yeah, that's your. You know right, I went to Michigan, you did go to Michigan. So Christine from Michigan says what sort of exercise is best when you're in menopause, or is it that any kind of exercise is good as long as you're doing something? Very good question, Christine, Great question. 30:53 - Erika Shannon-Hathaway (Guest) You want to try for 150 minutes of exercise per week. You want to get in a good amount of cardio, but not high intensity anaerobic cardio. You want to stay in that zone two, zone three moment. So think power walking, put on a weighted vest and take a walk. Go, walk on an incline so that you get your heart rate up. 31:15 I do a special strength training in my program, move and Win, which is a little movement platform that I have and that all of my clients get for free, called Peripheral Heart Action. And Peripheral Heart Action is strength training, but it is formatted in a way that you alternate exercises between lower body and upper body, with no breaks in between, so that your heart rate stays up, because what you're doing is you're drawing blood flow to your upper body and then to your lower body and then back, and it goes and goes like that. So it actually keeps your heart rate elevated and therefore provides great metabolic value because you're burning calories longer throughout the day. So those are your cardio options, and then strength training. Pick up the heavy weights. Those are your cardio options, and then strength training. Pick up the heavy weights. 32:06 You're going to want to really strength train, because as we lose estrogen, we lose lean muscle mass, we lose bone density and that increases our likelihood in our postmenopausal life for coronary disease, diabetes, high cholesterol, injury in falls and fractures, osteopenia and osteoporosis. So you really, really want to just intensify your strength training. Pick up the weights. If you don't know how to pick up the weights, hit me up, I'll help you. It doesn't have to be fancy, you don't need fancy equipment, but integrating strength training into your life. 32:45 I would say three times a week if you can is so valuable and get a little plyo in there for bone density. Yeah, Whether it's little box jumps or just taking sometimes on my stairs right here, I'll just do step up and jump back down, step up and jump back down just to get a little bit of that impact in. It makes a big difference in maintaining bone density. 33:10 - Hilary Russo (Host) And if you have a difficult time jumping, you can do it with just a step up, step down right, absolutely. 33:17 You don't want to get any injury. That's really important and that comes up a lot. The osteoporosis, obviously. While we are recording this, we've been talking a lot about women's health, women's history month in March and the fact that you know we just had heart health month and women are the highest number that is prone to getting heart disease and cardiac health is very important for women. So I love this question because you went even deeper. So, take note of this, Christine, and those listening Good luck. 33:52 Yes, she's on the journey and she's in a couple of our other groups that we're in, so I know that she works out, so she's stepping it up a little bit. Great question, christine. We got one that just came in, so I'm actually going to the book of face. I'm going to be reading this like just this is a cold read, like back from our theater. 34:11 - Erika Shannon-Hathaway (Guest) Okay, you're an expert, you're going to crush it. 34:15 - Hilary Russo (Host) Oh, my gosh, I don't know about that. All right, sarah, she has a question about sleep. That's why I'm doing this question, because it's so, so important. Every trainer that I've ever followed exclaims that the benefits of good sleep, the importance of sleep to a good workout, and she says she agrees. However, hot flashes and night sweats are the antithesis of a good night's rest. I'll hear you, girl how do I get a good night's sleep when I'm constantly getting up hour by hour with hot flashes and night sweats? Oh, that is a good question's. Sleep when I'm constantly getting up hour by hour with hot flashes and night sweats? Ooh, that is a good question, sarah, really good question. 34:48 - Erika Shannon-Hathaway (Guest) Yes, this is a multifaceted question. First of all, thank you for sharing about your sleep struggles. You are not alone. This is a major, major issue. Vasomotor symptoms go haywire during perimenopause and menopause, and so the first thing we would want to do is try to reduce the likelihood of your hot flashes, and so to do that, you take a multifaceted approach, with good nutrition, talking to your healthcare provider to see if you are a good candidate for hormone replacement therapy, because the best way to treat those symptoms is with HRT, if it is something that you're interested in doing. There are some medications that can make hot flashes worse. There are some foods and drinks that can make hot flashes worse Alcohol, I'm looking at you. So if you, unfortunately, alcohol makes hot flashes so much worse. 35:55 Sugar makes hot flashes so much worse, and eating late meals. You want to increase your protein. You want to increase your fiber in your diet. Make sure that you have a really nice, balanced diet and try to mitigate stress by setting your sleep schedule. Also, lower the temperature in your bedroom. Lower the temperature in your bedroom, sleep naked or with a little tank top on, take your sheets off and give yourself a fan. You know there are lots of ways to prop yourself in a way that the hot flashes go away. But lowering your stress level, getting rid of sugar and alcohol and inflammatory foods, hrt that's going to get ridT that's going to help you alleviate your hot flashes. Without knowing more about your history or all of those things. This is a blanket statement and obviously regular exercise will help with your hot flashes as well. 37:00 From a sleep perspective, my question would be do you go to sleep and wake up at the same time every day? 37:08 And, if not, how can you adjust your lifestyle so that you can start that process? 37:14 And the reason why I ask is because there are other hormones at play here the hormones melatonin and cortisol. 37:23 High cortisol can cause more hot flashes If you are not sleeping, going to bed and waking up at the same time every day, your cortisol and your melatonin are going to be a little bit skewed. So, if you want so, when we go to sleep, our melatonin gets high, our cortisol gets low. When we wake up, our melatonin is low. Our cortisol should be at the highest point of the whole day when we wake up, and that's why sometimes when we do a hormone panel, we want to do it first thing in the morning so we can test our cortisol right when we wake up. So if we are eating late, if we are watching stressful television shows right up until we go to sleep, if we are having excited conversations, if we are drinking alcohol, if we are out partying or just engaging in a stress-inducing state working out at night, even our cortisol stays high longer and our melatonin doesn't kick in until later, and that will mess with your sleep schedule. You want to really tune into your circadian rhythms here, because that's going to help your hormones regulate. 38:35 - Hilary Russo (Host) Yeah, I love that you're bringing that up. 38:36 - Erika Shannon-Hathaway (Guest) Yeah, everything is related. So, to increase your melatonin production at night, dim all the lights in your house. If you're going to watch TV or look at social media, try not to do it at least an hour before bed. If you do, use blue light blockers and try to regulate the type of content that you're consuming right before you go to sleep and then try to wake up at the same time every day so that your body gets into this rhythm where cortisol is happening. And, if you can, try to delay drinking coffee for an hour after you wake up so that your natural cortisol kicks in before you stimulate with caffeine. 39:17 - Hilary Russo (Host) That is so important, everything you just said, and it's going above and beyond. And look, I'm a coffee drinker. I try to get away from it, but the caffeine will kick in. I have to know when to stop it, because I feel the change in my body when I have the caffeine and you know also, I'm going to throw this in there While you're listening to this episode. Afterwards, after you have this amazing conversation that you're tuning into with myself and Erika, check out episode 140, because I did an entire episode on sleep within the sleep expert, Mollie Eastman, on episode 140. 39:52 So tune into this. That's what I'm talking about. We're all in this collective together and it's giving you really valuable information that you can share. Because what made me think about that, Erika, is that you touched on the lights in the home. Yeah, Because we, naturally we have all these bright lights in our home and it doesn't allow us to come down Put a dimmer everywhere. Yeah or the red lights or the blue lights, something that looks like sundown, is so important. I'm telling you it makes a difference with sleep. 40:17 - Erika Shannon-Hathaway (Guest) It really does, because your body recognizes it as it's time to get ready to go to sleep now, that's correct. 40:23 - Hilary Russo (Host) So anyway, sarah, great question. Sarah's from Washington State. I love when we have people all over the country and the world Appreciate that question. All right, we're going back home here. We're coming back to Joycey. This is from Jenny. Okay, hi. Jenny Jenny puts a little humor in her stuff. I know Jenny very well. Is it true that even after you go through menopause for 12 months or you go through 12 months with no period, rather you can still experience menopause symptoms like hot flashes? 40:53 - Erika Shannon-Hathaway (Guest) Absolutely. You can have symptoms of menopause for up to 10 years before and 10 years after. 10 years before and 10 years after. Menopause is defined as one day, yeah, so menopause is marked when you go 365 days without a period. Once that day passes, you are post-menopause and your symptoms can last well into your 60s. 41:18 - Hilary Russo (Host) She's going to love the answer to that question. I'm very sorry to let you know, because she followed up. 41:24 - Erika Shannon-Hathaway (Guest) Perimenopause can last 10 years. Yeah yeah, I still cycle regularly, but my perimenopause symptoms are real life honey. And my estrogen levels are low. My testosterone levels are low. I have no progesterone, but yet somehow I'm still. My body temperature is going up and down, so I know I'm cycling. So, because I don't get a period anymore. Tmi I had an endometrial ablation in 2019. So it's glorious. I haven't had a period since then. 41:53 - Hilary Russo (Host) Again, it goes back to the vehicle. Understanding your vehicle. Do I have oil and gas in this vehicle? What's going on? I have not had and TMI we can share here. That's what this is all about. 42:02 Sure we can share. And, by the way, Jenny had a little humor to that, because there is humor in the healing, and she said I definitely want to sell my uterus ASAP because I'm done Girl, I get it. She's like I get it. But understanding your body and being able to befriend it and understand what you're going through and it's, you know, it's a process I have not had one in two years. So, like at that one year point, I'm like, oh, is this it? Like, are you there? God, it's me, Hillary, Full circle moment. I keep trying to find Margaret but she's been so busy. So you know, understanding yourself is really important. So, Jenny, listen, I hope that answers some of your questions. You know, you know understanding yourself is really important. So, Jenny, listen, I hope that answers some of your questions. You know you got me, you got the community and just keep listening to your body, you know please don't sell your uterus on eBay. 42:51 - Erika Shannon-Hathaway (Guest) Yeah, I mean I could say something like quasi serious about the idea of like wanting to sell your uterus on eBay. Mine's for sale. No, I'm just kidding. Idea of like wanting to sell your uterus on eBay. Mine's for sale no, I'm just kidding. If I could say something serious. 43:10 It reminded me that in this period of life, there is a lot of grief. Yeah, oh yeah. And because, yes, we do. We feel like our bodies have abandoned us. We feel like our bodies have turned against us. We are mourning that our bodies are not operating the way that they used to. We are mourning that we can't keep not operating the way that they used to. We are mourning that we can't keep weight off the way that we used to, or that our sex drive isn't what it used to be, or that our skin is dry, or that our eyesight is going, or that our hair is thinning. We are grieving that we are past our reproductive years. We are grieving a lot of things, and so it's really important to acknowledge that. Like yeah, we joke about. Like, yeah, I want to say I'm done, like somebody just come in and take it all, but careful, what you wish for, right? 43:52 - Hilary Russo (Host) Because that's such a good point, Erika. And it is grief, it is loss, and when we really show up for ourselves and realize this is a process of what we're going through and you even mentioned it like really understanding this beautiful process of aging, there's going to be bumps and bruises, just like there are in every stage, every decade of our lives. But the grief of not being able to have children I hear that one a lot in session, a lot in session, you know, or just even if you didn't want children or have children, which I didn't it's the idea that biologically I can't, it's something being taken from us and so, yeah, looking at it as grief is something that allows us to show up for ourselves. 44:41 - Erika Shannon-Hathaway (Guest) And for many women in this phase, in this age, we have kids that are leaving the nest, so that's another piece of grief, because then the child is gone, your main focus for the last 18 years is gone and all of a sudden you're like, well now I'm all washed up, like what am I gonna do now? And that's where we really have an opportunity to lean into the newness of this phase of our life and the possibility and really lean into that persona of being this wise, wonderful, full woman who, or person with ovaries. We don't want to discount our lovely and wonderful trans friends. We want to be really able to be grateful for this transition, and that is really hard sometimes. 45:37 So that's another one of my really big goals is to help people embrace and love a post-menopausal life. 45:47 - Hilary Russo (Host) Yeah, yeah, and you know you hit the nail on the head. It makes me think a little bit about my hug it out method, which is about, in the healing, you have to have the humor, you have to be able to understand what you're going through personally and have gratitude for self, the H-U-G and once you have that, you're able to better show up for yourself, better show up for others. So just hold space for yourself, my friends. You know this is a beautiful process that we're going through together or have been through or will go through. Or you know somebody. Like I said at the the beginning of this, this conversation, we'll know somebody who is going through it. So, even if it isn't your journey, somebody is going through it that you know. So show up for them. Trauma to triumph Trauma to triumph, girl. 46:35 You know it All right, we have one more question. Thank you for that question too, jenny, and just for us going further into it. Yeah, lily in California. Oh girl, oh girl. You and I were just talking about this. Erika Brain fog, it's my battle. That's all she wrote. She wrote brain fog is my battle. What the heck can I do? 46:56 - Erika Shannon-Hathaway (Guest) Oh God, Brain fog is the worst. Brain fog is the worst. I'm experiencing a lot of brain fog today actually, and I told Hilary before we went live. I'm really afraid that I'm going to lose my train of thought and that my brain is going to like exit the building. 47:14 - Hilary Russo (Host) This is the conversation, because you think you're alone in it and I have conversations with my boyfriend all the time. I'm forgetting everything and you start thinking like, is this early onset Alzheimer's? What's wrong with me? And we start saying things like what's wrong with me? That's got the kibosh on that right. So share your thoughts on this question. 47:34 - Erika Shannon-Hathaway (Guest) Number one is sleep. I know personally I can talk about me because I am in my body right now and I am experiencing what you're talking about. So I know that this weekend I lost a lot of sleep. We had plans on Friday night where we were out late. Saturday night I went to a friend's house and came home later than I usually would. 47:52 I've had a little bit of high-functioning anxiety the last few weeks because of some family stuff going on and I know it has deeply affected my sleep. And when I don't get good sleep and I don't get my regular exercise, my brain fog is much, much worse. And so I would say sleep and I would say stop multitasking. We as women think that we can and should be multitasking all of the time. Multitasking does us no favors. So if you combine like really regiment your sleep, try to get that quality sleep. 48:33 I take magnesium glycinate before bed every night and I also take I drink tart cherry juice before I go to bed which has natural occurring melatonin from tryptophan in it and it helps me sleep. Um, I'm just sharing what I do. Obviously I'm not. I don't prescribe these things, but if it works for me, it might work for you. Um, but but the when I try to multitask, just turn off your phone, don't go on social media. Don't get that like monkey brain situation going on. It's not going to help you right now. Go get some fresh air, take a walk, get the blood flowing in your body and get some sleep. That's, for me, what helps me almost immediately. 49:15 - Hilary Russo (Host) That's really good. So what is? You take magnesium, not just magnesium. You're taking magnesium, yeah, so we'll. We'll add that, just so people have that in the notes and they can do with what they want. But you know another way and I'll just share this too do a few moments of Havening, like sit there, lie in your bed, do a little Havening. I actually have a video on hormones and hot flashes for Havening, but I'm going to do one on sleep because this is this is a big topic and I'll I have a hard time sleeping. 49:45 I have sleep apnea, so I have to settle my mind and stepping away, like you said, from technology even keeping it out of the room is a big thing but just sitting there and like giving yourself two minutes just to self-soothe could put your brain in that Delta wave state, which is sleep state so you know you want to get into that subconscious mind, but be in the subconscious in a positive, because then your brain starts racing right. 50:11 - Erika Shannon-Hathaway (Guest) Yeah, I actually took my digital clock out of my room smart a month ago because, I was having anxiety knowing how many minutes I was awake in the middle of the night. I was like counting minutes. I was like it's been 46 minutes, I am still awake. Why am I still awake? Why am I thinking? Nothing that you're thinking about in the middle of the night is productive. 50:32 And it's not real. All the anxiety, it's not real. It's like there's nothing that's sensical about what you're thinking about, what you're spinning about in the middle of the night and you can't do anything about it anyway, right, and I tell myself this. So, tools that I use to get back to sleep, just while we're talking about it tapping I do a lot of tapping and if you don't know about tapping EFT tapping it's amazing and I think of it as like an outside in, just like havening. 51:03 - Hilary Russo (Host) Tapping and havening are the same in that they're both psychosensory approaches. Right, you don't put your mind to it. 51:07 - Erika Shannon-Hathaway (Guest) It's not like meditation, where you're like clear your mind. It's like I'm going to tap here, I'm going to tap here, I'm going to tap here and here, and here and here and here, and it's going to regulate your nervous system, just like havening. I'm going to touch my hands, I'm going to touch my face, I'm going to give myself a little something and it's going to soothe myself like self-soothing tactics. Yes, and I also listen to sleep hypnosis. 51:34 - Hilary Russo (Host) Yes, we talked about that when we were chit-chatting. Hypnosis is great. I'm a certified hypnotherapist and it's been helpful for me to learn from well again like the certification right. But going even deeper and listening to there's so much content out there. My friends on YouTube, find the ones that are legit and tap into it because it can actually really be helpful. 51:59 - Erika Shannon-Hathaway (Guest) the sleep hypnosis yes, yes, just make sure you bookmark them so you don't have to go searching YouTube at 2 o'clock in the morning, because that's not going to help you, because then your brain is in a hole. 52:09 - Hilary Russo (Host) Yeah, that's actually really good. I use the. 52:11 - Erika Shannon-Hathaway (Guest) Aura app A-U-R-A. They have great sleep hypnosis. 52:15 - Hilary Russo (Host) Great Love that, all right. Well, those are our questions. Let me check to see if we got any others, because we got to play a little game real quick. I want to just. I like these last minute folks that send their questions. We'll check real quick. Doesn't look like we got any more, because you answered some of the questions, uh-oh. No, I take that back. 52:35 - Erika Shannon-Hathaway (Guest) We have one more question and I'm going to get them in, if I can, let's see. 52:39 - Hilary Russo (Host) This is from Wendy. And okay, good question, wendy. Wendy said is it possible to lose weight when you're in perimenopause? Haven't changed my diet and workouts, but managed to pack on some weight and I cannot lose it now. Wendy, my dear, let's see what Erika has to say. 52:57 - Erika Shannon-Hathaway (Guest) I have a lot to say about this. First of all, I would want to know, as your coach, what did you do to change your diet? Restrictive eating is not your friend in perimenopause, because you need more than you think you do and you need to really up your protein and your fiber. Protein and fiber. For women. We're going 25 grams of fiber per day at least and protein you want to get 20 to 30 grams of protein per meal. 53:27 You want to eat. You want to eat, eat, eat, eat, eat all the good things. Stop counting calories. Stop counting calories. You just want to eat more protein and fiber. Um, what? 53:40 - Hilary Russo (Host) was the other part At least a hundred, a hundred grams of protein a day. Again, just had this conversation too. And what did you say? 25 grams of fiber, right? 53:49 - Erika Shannon-Hathaway (Guest) For women? Yeah, at least 25. That's a really good question. 53:52 - Hilary Russo (Host) Wendy, thank you for asking that. That just popped in. 53:56 - Erika Shannon-Hathaway (Guest) So I'm glad we were able to-. 53:57 - Hilary Russo (Host) There was another part of that question. Oh, let me go back and check real quick. So Wendy said that she hasn't been able. She's been packing on the weight how I can't lose it now? 54:07 - Erika Shannon-Hathaway (Guest) yeah, it's just a statement she hasn't changed her diet or workouts so the loss of estrogen causes a redistribution of weight in the body and the accumulation of visceral fat which is around the abdominal area. So the belly fat situation, definitely without changing anything, can can come upon you in menopause or perimenopause, very suddenly actually, and so that's why, with the visceral fat, we have to incorporate the nutrition piece, because visceral fat does not perform the way that subcutaneous fat performs, so subcutaneous fat is easier to gain and lose. Visceral fat is really persnickety and it really depends on what you eat, what you eat and what you do not eat. So you want to avoid inflammatory foods. You want to avoid sugar and alcohol, if you can, added sugars. You want to just pack your day with whole foods and good quality food not processed, and you want to exercise in that zone too. That is going to help you lose weight. 55:29 But all of the high intensity HIIT workouts, all the crazy indoor cycling, all the anaerobic workouts that we used to do in our 20s and 30s, it's not going to serve you now because that just makes your cortisol high and it's not going to give you the recovery that you need. So it all feeds into the same. But diet and exercise are huge. Stop dieting, stop counting calories. And we grew up I mean, I'm Gen X we grew up with this restrictive diet mentality of you have to count calories, you can only have 2,000 calories a day and then we overexercise to compensate. None of that is going to work for you now. We have to completely reprogram our minds to live differently in these bodies, because these are different bodies than they were in our 20s and 30s. 56:21 - Hilary Russo (Host) Yeah, wendy, I get you. I was a kid that went to well, we called it fat camp, which is just putting shame on us right there. But I went to a camp that was counting calories and making sure it's calories in, calories out. Get this amount. You can't work out like you did when you were 13 or 14 or 15 or even 20. Just the movement, like Erika said, the 150 minutes a week, that's 30 minutes a day, five days a week. Right, doing the weight bearing, exercise and really be mindful of the amount of protein. Actually just have as much protein as possible. 56:58 - Erika Shannon-Hathaway (Guest) You know I mean really, there's really no limit. As much protein as you possibly can. 57:02 - Hilary Russo (Host) There's just so much that your body will absorb and process. But if you go over, you're fine with that. And then getting that good source of fiber because, again, taking care of our heart, heart health, is really important as well. So these little tips will be helpful for you. Wendy, you are supported, know that you can. Uh, you can find support. You got it, girl. So those are some great questions, and thank you to everybody that submitted. Now let's play a little game with Erika. 57:28 - Erika Shannon-Hathaway (Guest) Oh dear. 57:28 - Hilary Russo (Host) All right, as we close things out, Hilary loves to do a game called Rapid Fire, where, I ask you, I actually mention a word that you brought up during this conversation and you come back with the first word that comes to mind. Oh shit Okay Love it there's so many times. I think it would be better to do this at the beginning. 57:45 but no, no, let's close it on a high note here Just the first word that comes to mind, first word that comes to mind. I will throw out some words that you have said. Just come back with the first word, like boom, boom, boom. Let's do it. And I know this is going to be really great, because you have brain fog. You have brain fog, all right, here we go. Hormones Complicated Sleep. 58:09 - Erika Shannon-Hathaway (Guest) Essential. 58:09 - Hilary Russo (Host) Period Sucks, menopause, long haul, self-care, self-care, you said Necessary, it's one word, it's hyphenated. 58:25 - Erika Shannon-Hathaway (Guest) Sugar Inlimited qualities. That's more than one word. 58:30 - Hilary Russo (Host) That's okay, that's okay. No judgment Sorry, inlimited quantities Fine. We'll put hyphens in between. It yeah, midlife. 58:40 - Erika Shannon-Hathaway (Guest) Privilege Fitness. Cornerstone Brain fog Sucks. 58:51 - Hilary Russo (Host) Scary. Brain fog is scary. It is a little scary, but again, understanding where you're coming from helps right and woman Powerful. Yeah, I had to end it on a high note. Look, we're going through stuff ladies and those who identify as tuning in we're going through stuff, guys. And those who identify as and are tuning in we're going through stuff, so we are going to support each other. 59:17 Yeah, we're not alone in the battle, you know, and this is a part of life and change, and it's not always pretty, but understanding yourself is what empowers you right and finding the glimmers in it, finding the humor, finding the community and the camaraderie. Yeah, and attending a menoparty and coming to a menoparty. Again we're going to put everything in the link of the podcast notes, but I want to give you a moment, Erika, to share a final note. What are your final thoughts with those tuning into HIListically Speaking? 59:52 - Erika Shannon-Hathaway (Guest) Well, first of all, thank you, Hilary, for having me. It is just so great to see you and I love what you're doing with your podcast. I think it's so important. Thank you with your podcast. I think it's so important and it's such great. Quality, quality content, quality, everything. So thank you for letting me be a part of it. I think, as a closing, I would just say hang in there. You are not alone. There are resources out there for you. All of your feelings are real and valid and all of your symptoms are real, and while we might not be able to fully alleviate them all, and while we will never be able to go back to what we were, we are all able to become something so much wiser and live a full and gratifying and beautiful life in menopause. 01:00:46 - Hilary Russo (Host) Beautiful Love that. What a beautiful share. Thanks, Erika, this has been great. 01:00:51 Love you dearly, I'm so glad that you're on this journey, and I don't just mean the menopause journey, I mean the journey of supporting yourself and others. So it's great having you. Thanks for being here. Thank you, okay, sunshines, your questions have been answered. And listen if you want to take it a step further. 01:01:09 There is no time like the present to check out one of Erika's mental parties. They are free. They happen every other week. It's a chance to come together as a community and talk about some of these topics. So I would say, check the links in the podcast notes of this episode to find out more about the mental parties, how to work with Erika one-on-one or even just connect with her on social media or her website and listen. 01:01:31 We also talked about the importance of self-care, did we not? And one of the things that I have actually created was how to do self-havening for hot flashes and those hormones. I did this a while back, but I'm going to put a link to that in the podcast notes of this episode as well, so that you can follow along on a guided havening experience with yours truly and give it a try and listen. If you found this episode helpful, do me a solid, leave a rating, a review, wherever you do your listening, whether it's on Apple Podcasts, spotify Podcasts or even on YouTube or any of the other platforms that we are on, which we are on all of them and leave a message because make sure you're also downloading and subscribing, because then that allows others to find this episode or this podcast in general, and it's paying it forward. So do yourself a favor, do others favor and do me a favor. 01:02:22 HIListically Speaking is edited by 2Market Media with music by Lipbone Redding and listened to by you. So thank you for joining me for this party every week and finding more ways to turn your traumas into triumphs and be kind to your mind. It doesn't go unnoticed. On that
Mollie Eastman is the Founder of Sleep Is A Skill, a company she created after facing her own battles with sleep and insomnia that optimizes people's sleep through a unique blend of technology, accountability, and behavioral changes. You might be surprised to learn that roughly 33% of adults struggle with sleep. We dig into her expertise on issues like sleep apnea and the warning signs that both men and women should be aware of. We'll also talk about the benefit of naturally increasing melatonin to improve our overall wellness, in addition to a better sleep. Mollie also discusses some of the technology, tools, and wearables available, like Oura Rings, that can help us sort out our sleep issues and optimize our Circadian rhythms. Above all else, Mollie will help you understand that getting good sleep isn't something that just happens if we're lucky. It's a skill we can all learn and improve with the right tools and knowledge. A Wide-Ranging Conversation Through… Fine tuning your Circadian rhythms How 1/3rd of adults struggle with sleep A breakdown on diagnosing sleep apnea How falling asleep instantly could be a red flag How Circadian rhythm improves more than sleep Taking in sunrises and sunsets for better wellness The lights out bedtime routine for kids Why natural melatonin does more than improve sleep Available tech to track & change sleep behaviors How alcohol destroys a good night sleep Mollie's tips if you're checking out Thailand Get the Full Show Notes Want access to the full show notes, including links to all resources mentioned during today's conversation? Visit FrontRowDads.com/431 More About Front Row Dads Connect with us @ FrontRowDads.com & Instagram Want to hang out with other FRDs in Austin? Watch this 3-min video from our last Front Row Dads Live event. Tickets avail now for December's event. Not able to travel? We got you. Join our next online event, built just for kickass dads who know there's more to learn. FrontRowDads.com/summit FRD is solving a huge problem for dads. Our culture has turned “Dad” into a joke. Go ahead, google Dad and you'll find Dad Bod, Dad Jokes, Dad Weed, etc. Culturally, it's a Homer Simpson mentality, and it's BS. Our community is built for solid men. Men with range. Those who are badass, and know there's still more to learn, together. Most guys find it hard to find “their crew.” Finding other committed men, who are successful in life, and want to put family first – these guys are rare. Is this you? In FRD, hundreds of men from all over the world show up for each other, to share resources and raise the bar of fatherhood (our core values) If you're reading this, you want to grow. Podcasts are great, but guys… when you're ready to stop just listening to content, and want to JOIN the conversations – the FRD brotherhood is ready for you. One more thing… Has this podcast helped you? If so, please tell us how we're doing. Please take a minute and leave a review. Seriously, they matter. Apple Podcasts, Spotify, or wherever you listen. Subscribe to this show on Apple Podcasts | Google Podcasts | Spotify
Mollie is a speaker, podcaster, writer and a course creatorhttps://www.instagram.com/mollie.eastman/https://www.sleepisaskill.com/1:10 - Mollie Eastman and Ashley go to a lot of the same events, share a passion for high-quality sleep3:07 - Mollie used labels and narratives around her sleep like she was a short sleeper, I'm a night owl, I'll sleep when I'm dead.4:39 - It became frightening because she was starting to wonder if she was stuck and felt like she was losing her mind5:28 - Once you start on some of these medication‘s you're on them for the rest of your life7:15 - Online poker players are a huge niche looking to optimize their sleep9:47 - Chronobiology, the science of time and how time effects are biology. 11:18 - Every cell in our body have these these circadian rhythm clocks 12:23 - One of the commitments at ‘Sleep is a Skill' is bringing the intersection of technology, accountability, and behavioral change14:38 - Night shift workers 16:07 - The Shiftwork app is relatively new from the same creators who made the time shifter app17:06 - New book called “The Sleep Fix” created by an ABC correspondent, a night shift worker. 18:40 - Deep sleep is the least accurate 22:29 - Light & dark, consistent schedules24:14 - Cooling mattress toppers26:36 - CGMs (glucose monitors) in addition to the Oura ring data https://www.nutrisense.io/?rfsn=6778584.5479636&utm_source=affiliate&utm_medium=referral&utm_campaign=Ashleytaylorwellness&utm_term=6778584.547963629:30 - Weighted blankets may emulate heavy hides that our ancestors wore for sleep30:39 - The more we are disconnected from nature it does seem to misalign us from rhythms and cycles and seasons31:22 - Ashley has her bed on a 3% incline to facilitate lymphatic flow. Some people even have a 15% incline.34:13 - Mouth taping41:20 - Sleep is a puzzle and it's not just about the duration42:37 - Even at Harvard med the average doctors only get two hours of training in sleep, the thing that we're doing 1/3 of our life44:39 - Ashley focuses on resilience in her coaching practice, which is a new feature that the Oura ring added https://ouraring.com/ashleytaylorwellness46:46 - Some people are stressing over the sleep staging of the Oura, so be aware that there are some shortcomings at the moment49:24 - Restaurant food and quality of sleep51:19 - Socializing is crucial for our well-being and sleep results. 52:35 - Ashley is Solar powered 55:00 - Mollie does “walk and talks” all the time in Austin during the day versus traditional Social norms after dark (which affects circadian rhythm and sleep quality)58:00 - It's all connected, blood sugar, stress all connected to sleep1:00:35 - The trojan horse effect1:01:00 - The quantified self, the impact of our relationships on our HRV1:05:00 - A message to those who think the Oura ring may be stressful1:07:11 - Paradoxical insomnia & having an objective tool like an Oura ring that can tell you exactly how much sleep you actually got1:09:40 - Over time, the removal of the charge behind the scores goes away1:12:48 - Warning label need on lightbulbs! 1:16:00 - Thinking after midnightInterested in 1:1 coaching? Click here: https://ashleytaylorwellness.as.me/schedule/8230ed17Follow me on Instagram here:https://www.instagram.com/ashleytaylorwellness/https://www.instagram.com/highmaintenancehippiepodcast/
CONNECT WITH US: "Grow or Die" Instagram: @growordiepodcast Justin Mihaly Instagram: @jmihaly_ Mollie Eastman Instagram: @mollie.eastman Sleep Is a Skill: https://www.sleepisaskill.com/ Join The "Grow or Die" FaceBook Group: https://www.facebook.com/GrowOrDiepod?mibextid=DlZzXU
#154: Entrepreneur Noah Kagan shares tips for launching a 7-figure business in 48 hours. The conversation wealth creation, achieving your freedom number, the importance of pre-selling, lessons from millionaires, the do's and don'ts for effective follow-ups and more. Noah Kagan is the founder of 7 million-dollar business and is currently the CEO of AppSumo, a company that teaches lessons on how to start a business, grow a business, and improve your marketing. He also has a popular YouTube Channel and was an early employee at Facebook and Mint. Link to Full Show Notes: https://www.allthehacks.com/noah-kagan-million-dollar-weekend Partner Deals Pique Tea: 15% off delicious teas + a free quiver with 12 tea samples Facet: Personalized Financial Planning + $250 enrollment fee waived DeleteMe: 20% off removing your personal info from the web Gelt: Skip the waitlist on personalized tax guidance to maximize your wealth Netsuite: Free KPI checklist to upgrade your business performance For all the deals, discounts and promo codes from our partners, go to: allthehacks.com/deals Resources Mentioned Noah Kagan: YouTube | AppSumo Million Dollar Weekend: Book | Website Merry Makery Greeting Cards Stern Pinball The Artist's Way: A Spiritual Path to Higher Creativity My Body Tutor All the Hacks Episodes: #19: Becoming a Better Investor with Andy Rachleff #40: The Power of Regret, Motivation and Good Timing with Daniel Pink #118: Unleashing the Power of Kindness, Self-Awareness, and Passion with Gary Vaynerchuk #151: Master the Skill of Sleep with Mollie Eastman #130: The Art of Confidence: Find It, Grow It and Use It to Your Advantage with Aziz Gazipura Full Show Notes (02:45) Ways to Create Unlimited Wealth (08:25) Achieving Your Freedom Number (14:32) The Million Dollar Weekend Business Process (20:24) Three Ways to Get Business (23:55) How Pre-Selling Works (27:36) Why You Need to Find Work You Love (35:54) Lessons Learned from Millionaires (39:40) Noah's Daily Routine (43:38) Entrepreneurship vs. Employment (48:28) Learning the Skill to Get Going (58:10) Following Up: Do's & Don'ts (1:07:14) Learning To Spend (1:11:02) Goal Setting Connect with All the Hacks All the Hacks: Newsletter | Website | Membership | Email Chris Hutchins: Twitter | Instagram | Website | LinkedIn Editor's Note: The content on this page is accurate as of the posting date; however, some of our partner offers may have expired. Opinions expressed here are the author's alone, not those of any bank, credit card issuer, hotel, airline, or other entity. This content has not been reviewed, approved or otherwise endorsed by any of the entities included within the post. Learn more about your ad choices. Visit megaphone.fm/adchoices
I don't sleep well. How about you? According to the National Center on Aging, 936 million adults around the world are estimated to have mild to severe OSA and I'm one of them. If left untreated, sleep apnea can lead to heart, kidney, and metabolic health complications. And while this is just one disorder, sleep disorders are part of a global epidemic that threatens the health and quality of life of up to 45% of the world's population. Before you grab the CPAP assuming that's your only solution, I found the expert who understands that sleep is a skill. Mollie Eastman had her struggles with sleep. Today, this recovered insomniac is a leading authority in helping you find your best rest with possibilities you may have never considered. During this episode of HIListically Speaking, Mollie answers listeners questions on everything including: Getting good sleep when you travel and finding balance in the bedroom without smothering your partner with a pillow. She also shares several high and low-tech strategies to optimize the bedroom Plus, the types of professionals that could help you on your road to better rest that you may have never knew existed! Connect with Mollie Eastman at www.sleepisaskill.com or on all social media: @sleepisaskill Take advantage of her FREE PDF: The Optimized Bedroom: 18 Strategic Ways to Create a Better Sleep Environment bit.ly/3vEgxSS Ready to get into a sleep state in minutes? Book a complimentary call to find out how Havening can help you rest best, like it did me! https://hilaryrusso.as.me/hugitout Book mentioned during this conversation: "Sharing the Covers: Every Couple's Guide to Better Sleep", Wendy Troxel, PhD Connect with Hilary @hilaryrusso Instagram: https://www.instagram.com/hilaryrusso YouTube: https://www.youtube.com/hilaryrusso Facebook: https://www.facebook.com/hilisticallyspeaking Twitter (X): https://twitter.com/HilaryRusso TikTok: https://www.tiktok.com/@hilisticallyspeaking Website: https://www.hilaryrusso.com/podcast
#151: Sleep expert Mollie Eastman shares practical tips to optimize and transform your sleep. She delves into the fundamentals and benefits of quality sleep and explores factors that impact sleep including lighting, temperature, dietary habits, exercise routines and more. She also highlights the importance of sleep technology, including wearable trackers and mattresses. Mollie Eastman is the creator of Sleep Is A Skill, a company that optimizes people's sleep through a unique blend of technology, accountability, and behavioral change. She is also the host of The Sleep Is A Skill Podcast. Link to Full Show Notes: https://www.allthehacks.com/optimizing-sleep-mollie-eastman Partner Deals DeleteMe: 20% off removing your personal info from the web Mint Mobile: $15/mo for unlimited wireless on the nation's largest 5G network Vuori: 20% off the most comfortable performance apparel I've ever worn LMNT: Free sample pack of my favorite electrolyte drink mix Anyday: 15% off non-toxic microwave cookware Oura Ring: My favorite wearable tracker for sleep, fitness, stress & health Eight Sleep: $150 off the Eight Sleep Pod to cool, heat, track, & sleep better For all the deals, discounts and promo codes from our partners, go to: allthehacks.com/deals Resources Mentioned Mollie Eastman: Website | Podcast | Newsletter | Instagram Episode #073: Dr. Wendy Troxel, Ph.D., Author of Sharing the Covers: Going Beyond A "Sleep Divorce"; Explore How To Get Better Quality Sleep As A Couple - Together Or Separate Episode #116: Dr. Satchin Panda, Groundbreaking Author, Professor, & Researcher: Top Circadian Rhythms Expert Answers WHEN You Should Eat, Move, & MORE For Great Sleep! 10 Signs Of Unoptimized Sleep Wearable Sleep Trackers: Oura Ring | WHOOP | Garmin | Biostrap | Muse At Home Sleep Tests: Lofta | Empower Sleep Mattresses: Eight Sleep | Chilipad by Sleepme | SleepNumber Dr. Wendy Troxel's Book: Sharing the Covers: Every Couple's Guide to Better Sleep All the Hacks Episode #97: Optimizing Your Health: Diagnostic Tests, Choosing a Doctor, Sleep, Longevity, Inflammation and More with Jordan Shlain MD Full Show Notes (02:30) The Fundamentals of Sleep (08:32) Ways to Estimate the Quality of Your Sleep (17:10) Why Sleep Is So Important (18:13) How Many Hours of Sleep Do We Need & How Frequently Do We Need It? (25:49) Ways to Get the Benefits of Sleeping Without Sleep (29:19) Learning Sleep as a Skill to Optimize Sleep (35:44) The Impact of Lighting (44:07) The Impact of Your Environment: Temperature, Mattress & Pillows (49:29) Best Sleeping Positions (52:29) Getting At-Home Sleep Tests (55:06) The Impact of Screen Time Before Sleep (58:14) The Impact of Food & Drinks (1:06:51) The Impact of Exercise (1:08:08) Tips to Fall Asleep Well (1:14:52) Sleeping With a Partner (1:17:25) Using Sleep Trackers & Sleep Technology Connect with All the Hacks All the Hacks: Newsletter | Website | Membership | Email Chris Hutchins: Twitter | Instagram | Website | LinkedIn Editor's Note: The content on this page is accurate as of the posting date; however, some of our partner offers may have expired. Opinions expressed here are the author's alone, not those of any bank, credit card issuer, hotel, airline, or other entity. This content has not been reviewed, approved or otherwise endorsed by any of the entities included within the post. Learn more about your ad choices. Visit megaphone.fm/adchoices
In this episode of the Boss Body Podcast, host Dr. Tim Jackson interviews Mollie Eastman, founder of Sleep is a Skill. Eastman shares her personal journey with sleep issues, which led her to start her business. They discuss the importance of addressing sleep disorders, the factors contributing to sleep issues, and the long-term effects of poor sleep. Eastman introduces the concept of circadian rhythm entrainment and the role of maintaining a consistent sleep schedule. She also explains the services offered by Sleep is a Skill, including free resources and personalized sleep audits. Eastman emphasizes the significance of sleep for overall health and well-being. To connect with Mollie Eastman, read the EPISODE TRANSCRIPT, links mentioned in today's episode, and more, visit: https://healyourbody.org/the-most-effective-strategies-for-optimizing-your-sleep-with-mollie-eastman/
Sleep is something we all need, but never seem to get enough of. If you struggle to either fall asleep, stay asleep, or wake up well rested (or any combination of the 3), then this episode is a 'must listen'! Mollie Eastman is an internationally known sleep expert, who's deeply woven in the functional medicine community. She works with companies hotels and lifestyle brands all over the country to help their patrons slee better, and in this episode she's going to telling you why you're not sleeping well, and what you can do to fix it! Paleo Valley: Get 15% off your first order of Beef Sticks from PaleoValley More from Mollie Eastman: Instagram: @mollie.eastman Facebook: Mollie Eastman Sleep Is a Skill Podcast: Sleep Is a Skill on Apple and Spotify www.sleepisaskill.com Threads: @mollie.eastman
Mollie Eastman is sought out for her expertise, because she has not only dealt with her own struggles with sleep, but she has created a whole business around it and coached many others with her knowledge and expertise. She is the founder of the Sleep Is A Skill website and programs, but she is also the host of the Sleep Is A Skill podcast. Mollie uses technology, accountability and behavioral change to help everyone optimize their sleep. She is trained in behavioral change techniques from the Nonverbal Group, Beyond Tells and has a degree in Psychology from Syracuse. And today we focus on the sleep issues women have during the menopause transition like sleep disruptions, you know, those 2:00am awakenings, difficulty falling asleep and STAYING asleep, what about those “4:30am-wake-ups-and-just-can't-go-back-to-sleep-again” syndrome, insomnia, sleep apnea and so much more. Mollie has got your back and will give us the reasons and thesolutions. PAST EPISODE WITH MOLLIE: Stop Waking To Pee At Night, Sleep Apnea & Tips From A Know It All Sleep Expert Weekly Free Sleep Optimization Newsletter: https://www.sleepisaskill.com/newsletter GROUP program: https://www.sleepisaskill.com/optimize FREE PDF: https://uploads-ssl.webflow.com/5c8aa56742af815c33af4356/615280454f845a1c9446a95a_The%20Optimized%20Bedroom%20NEW.pdf Contact Mollie Eastman: Website: https://www.sleepisaskill.com/ Weekly Sleep Newsletter: https://www.sleepisaskill.com/newsletter Sleep Is A Skill Podcast: https://www.sleepisaskill.com/podcasts LinkedIn: https://www.linkedin.com/in/mollie-mcglocklin-sleep-is-a-skill-82531825/ Instagram: https://www.instagram.com/molliemcglocklin Facebook: https://www.facebook.com/sleepisaskill/ Twitter: https://twitter.com/SleepIsASkill Pinterest: https://www.pinterest.com/sleepisaskill/ YouTube: https://www.youtube.com/channel/UCy-IU372xapHLvXnZRbXU7A Skype: mollie.mcglocklin Email: mollie@sleepisaskill.com Join the Hack My Age community on: Facebook Page : http://facebook.com/hackmyage Facebook Group: Biohacking Menopause Instagram: http://instagram.com/hackmyage Website: http://www.hackmyage.com Hack My Age VIP Group: http://patreon.com/hackmyage Email: zora@hackmyage.com Newsletter: http://www.hackmyage.com/newsletter This podcast is edited by jonathanjk.com --- Send in a voice message: https://podcasters.spotify.com/pod/show/hackmyage/message Support this podcast: https://podcasters.spotify.com/pod/show/hackmyage/support
Welcome to Fit Wealth U, I'm your host, Amanda Hanquist. I've spent years in the trenches of entrepreneurship, learning the ins and outs of financial success. Now, I'm here to share with you the financial strategies of building your wealth, but also because it's important to retire healthy, to actually enjoy your wealth, each episode includes a health segment featuring industry leaders in health and wellness. So subscribe now and stay tuned, may you build your wealth empire and stay fit too, this is Fit Wealth U.Let's talk about holiday charitable giving as a business owner, to give or not to give that is the question. Whether you're getting asked now around the holidays or in January for the beginning of the year, it's a great time to get organized and figure out just how much you should be giving, or not giving for charitable giving this holiday season!Health Segment with Sleep Expert Guest, Mollie Eastman @mollie.eastman on how Sleep is a Skill.Thank you for listening to Fit Wealth U. Don't miss out on the opportunity to make your dreams a financial reality. Join us every week for actionable insights that could transform your wealth and your life. May you build your wealth empire and stay fit too, this is Fit Wealth U!IG: Fit Wealth UIG: Amanda Hanquist IG: Shawn Hanquist Fit wealth u is brought to you by Fit wealth advisors. Fit Wealth Advisors is an investment adviser registered under the Investment Advisers Act of 1940. Registration as an investment adviser does not imply any level of skill or training. The oral and written communications of an adviser provide you with information about which you determine to hire or retain an adviser. For more information please visit: https://adviserinfo.sec.gov and search for our firm name.This presentation has been provided for informational purposes only and is not intended as legal or investment advice or a recommendation of any particular security or strategy. The investment strategy and themes discussed herein may be unsuitable for investors depending on their specific investment objectives and financial situation. Information obtained from third-party sources is believed to be reliable though its accuracy is not guaranteed. Opinions expressed in this commentary reflect subjective judgments of the author based on conditions at the time of publication and are subject to change without notice. Past performance is not indicative of future results.
Welcome to Fit Wealth U, I'm your host, Amanda Hanquist. I've spent years in the trenches of entrepreneurship, learning the ins and outs of financial success. Now, I'm here to share with you the financial strategies of building your wealth, but also because it's important to retire healthy, to actually enjoy your wealth, each episode includes a health segment featuring industry leaders in health and wellness. So subscribe now and stay tuned, may you build your wealth empire and stay fit too, this is Fit Wealth U.Let's talk about holiday charitable giving as a business owner, to give or not to give that is the question. Whether you're getting asked now around the holidays or in January for the beginning of the year, it's a great time to get organized and figure out just how much you should be giving, or not giving for charitable giving this holiday season!Health Segment with Sleep Expert Guest, Mollie Eastman @mollie.eastman on how Sleep is a Skill.Thank you for listening to Fit Wealth U. Don't miss out on the opportunity to make your dreams a financial reality. Join us every week for actionable insights that could transform your wealth and your life. May you build your wealth empire and stay fit too, this is Fit Wealth U!IG: Fit Wealth UIG: Amanda Hanquist IG: Shawn Hanquist Fit wealth u is brought to you by Fit wealth advisors. Fit Wealth Advisors is an investment adviser registered under the Investment Advisers Act of 1940. Registration as an investment adviser does not imply any level of skill or training. The oral and written communications of an adviser provide you with information about which you determine to hire or retain an adviser. For more information please visit: https://adviserinfo.sec.gov and search for our firm name.This presentation has been provided for informational purposes only and is not intended as legal or investment advice or a recommendation of any particular security or strategy. The investment strategy and themes discussed herein may be unsuitable for investors depending on their specific investment objectives and financial situation. Information obtained from third-party sources is believed to be reliable though its accuracy is not guaranteed. Opinions expressed in this commentary reflect subjective judgments of the author based on conditions at the time of publication and are subject to change without notice. Past performance is not indicative of future results.
Like many of us, Mollie Eastman struggled with sleepless nights and groggy mornings. In this episode, she describes her very personal crusade against insomnia and how that led her to become a legitimate Sleep Guru. Mollie explains the hazards of disrupting your circadian rhythms through irregular activities like shift work and the potential fallout on your health. We dive into topics such as social jet lag, sleep fragmentation, and the concept of sleep age. Surprises: Mollie talks about the potential benefits and problems of using blue blockers, the influence of our dietary choices on sleep patterns, and the crucial role of cortisol in our circadian rhythms. She even hints at a relationship between Multiple Sclerosis (MS), exposure to sunlight and Vitamin D deficiency. Practical Tips: Learn how to remain asleep and how to distinguish between normal and excessive wake-ups. Finally, we introduce you to Mollie's online sleep health assessment, newsletter, and one-on-one coaching opportunities for those wrestling with sleep. Get ready to transform your sleep, and in turn, your life! Tune in now!================================================Connect with Mollie Eastman: https://www.sleepisaskill.com/================================================ Chances are, you wouldn't be listening to this podcast if you didn't need to change your life and get healthier. So take action right now. Book a call with Dr. Ovadia's team. One small step in the right direction is all it takes to get started. How to connect with Stay Off My Operating Table:Twitter: Dr. Ovadia: @iFixHearts Jack Heald: @JackHeald5 Learn more: Learn more about Dr. Ovadia's personalized health coaching Get Dr. Ovadia's book Stay Off My Operating Table on Amazon. Take Dr. Ovadia's metabolic health quiz: iFixHearts visit Dr. Ovadia's website: Ovadia Heart Health visit Jack Heald's website: CultYourBrand.com Theme Song : Rage AgainstWritten & Performed by Logan Gritton & Colin Gailey(c) 2016 Mercury Retro Recordings
Ever grappled with sleeplessness or tossed and turned all night, cursing your 'bad sleeper' status? Well, you're not alone. In this episode of the Biohacking Superhuman Performance podcast, our guest Mollie Eastman shares her techniques of adopting a growth mindset towards sleep and talks about the various factors that can affect our sleep cycle. She stresses on the importance of understanding our individual relationship with sleep and how it can be worked upon, just like any other skill. Our conversation further delves into the long-term impacts of poor sleep and the correlation it has with various health disorders. Particularly for those working late-night shifts or struggling with time zone changes, the episode offers comprehensive resources to help mitigate the impacts. We discuss the use of various sleep tracking tools, the relevance of meal timings, and the effects of blue light exposure. We also touch upon the negotiation tactics that can be used with employers to minimize the negative impacts of shift work. Finally, we explore sleep apnea - its symptoms, treatments, and the significance of seeking professional help. Mollie Eastman is the creator of Sleep Is A Skill, and the host of The Sleep Is A Skill Podcast. Sleep Is A Skill is a company that optimizes people's sleep through a unique blend of technology, accountability, and behavioral change. She has created the #2 sleep podcast, written a popular weekly sleep newsletter for over five years, partnered with luxury hotels & lifestyle brands, coached the world's top poker players, and has appeared on over 150 podcasts. Thank you to our sponsors for making this episode possible: BiOptimizers: Visit magbreakthrough.com/bionat and order now. LeelaQ: Go to www.leelaq.com and use the code NATHALIE10. Profound Health: Use code longevity15 to save 15% off your first order at www.profound-health.com. Find more from Nathalie: YouTube: https://www.youtube.com/channel/UCmholC48MqRC50UffIZOMOQ Facebook Group: https://www.facebook.com/groups/biohackingsuperhumanperformance Instagram: https://www.instagram.com/nathalieniddam/ Website: NatNiddam.com Join Nat's Membership Community: https://www.natniddam.com/bsp-community Work with Nat: Book Your 20 Minute Optimization Consult: https://calendly.com/nniddam/intro-call?month=2021-08 Find more from Mollie: Website: https://www.sleepisaskill.com/ Sleep Is A Skill Podcast: https://www.sleepisaskill.com/podcasts Instagram: https://www.instagram.com/mollie.eastman What we discuss: (0:00:03) - Importance of Sleep as a Skill (0:10:04) - Shift Work's Impact on Sleep (0:22:30) - Improving Sleep for Shift Workers (0:28:26) - Importance of Sleep Professionals in Sleep Apnea (0:35:39) - Sleep Apnea Treatment and Improving Sleep (0:48:19) - Improving Sleep With Skill Key takeaways: Sleep impacts every single domain of life. This means having poor sleep quality may increase your risk of cardiovascular disease, cognitive decline, weight gain, and so much more. Thus, the importance of developing the skill of becoming a better sleeper. Sleep apnea can be caused by a handful of factors and is not only due to someone's sleep positions. This could be caused by foods we eat, at what time we eat, alcohol, weight gain, and much more. Humans are naturally meant to sleep at night and be awake during the day. Thus, shift work may cause harm to your health. Knowing how to adapt your sleeping patterns so they fit your professional schedule will prevent you from dealing with the negative consequences of staying up at night.
We're switching things up in this special "Flip the Script" episode! A big shoutout to Pam Neese for taking the time to act as our host for today's episode. Join us as we dive into a fascinating conversation about sleep! BIO:Mollie Eastman is the creator of Sleep Is A Skill, and the host of The Sleep Is A Skill Podcast. Sleep Is A Skill is a company that optimizes people's sleep through a unique blend of technology, accountability, and behavioral change. After navigating insomnia while traveling internationally, she created what she couldn't find - a place to go to learn the skill set of sleep. With a background in behavioral change from The Nonverbal Group, she became fascinated with chronobiology and its practical application to sleep and our overall experience of life. Knowing the difference between a life with sleep and without, she's now dedicated her life to sharing the forgotten skill set of sleep. In the spirit of that goal, she has created the #2 sleep podcast, written a popular weekly sleep newsletter for over five years, partnered with luxury hotels & lifestyle brands, coached the world's top poker players, and has appeared on over 150 podcasts.Pam Nease is a Sleep Training Expert and Creator of Pam Nease Sleep https://pamneasesleep.com/ She aims to help parents get their child (birth to age 12) to sleep in 3 days or less and to last a LIFETIME. SHOW NOTES:
Angela is joined by sleep optimisation expert, Mollie Eastman, who shares her personal journey of experiencing a sleep breakdown and how it led her to delve into the world of sleep. She discusses the common misconceptions and labels people have about their sleep, such as being a "bad sleeper" or a "night owl." , and focusses upon the fact that sleep is a skill that can be improved and optimised. Mollie also explains the importance of sleep duration and the ideal range of seven to nine hours, highlighting the need to focus on sleep quality, including factors like sleep fragmentation and wake-ups during the night, providing insights into the causes of wake-ups during sleep and suggesting strategies to improve sleep regularity and alignment with circadian rhythms. KEY TAKEAWAYS Consistency in sleep schedule is crucial for optimising sleep quality. Aim to wake up at the same time every day, plus or minus 30 minutes, to strengthen your circadian rhythm. Wake-ups during the night are normal, but prolonged periods of wakefulness can indicate underlying sleep disorders such as sleep apnea. If you experience frequent wake-ups, it is important to get tested and seek appropriate treatment. Consumer-grade wearables, including the Oura Ring, provide less accurate metrics for sleep stages compared to brain-based wearables. While they can give a general idea of sleep quality, it is important not to rely solely on these devices for accurate sleep stage information. Light exposure plays a significant role in regulating our circadian rhythm. Aligning your exposure to natural light throughout the day can help regulate your sleep-wake cycle. This includes avoiding bright light exposure in the evening and ensuring exposure to natural light during the day. BEST MOMENTS "So what the do nothing method really looks like is that you are continuing to wake up at around your same wake up time." "And this is very different with shift workers. They've got a whole other way of managing things." "Hand and wrist-based trackers are making their best guess as it relates to sleep stages." "It is normal to have a wake up or two throughout the course of the night. It starts to be problematic when we start to think about how long we are now awake." VALUABLE RESOURCES Join The High Performance Health Community Take My Biohacking Quiz and Get A Free Personalised Report - www.yourtotalhealthcheck.comBecome an Insider of The Female Biohacker Collective and have Angela as Your Health Coach in Your Pocket - www.femalebiohacker.comFree Fasting Guide - www.angelafosterperformance.com/fastingPodcast Shownotes - www.angelafosterperformance.com/podcasts To take advantage of our Biostack special offer go to https://biostacklabs.com/pages/angela To express your interest in the Biosyncing program go to angelafoster.me/biosyncing Join myself and Mollie and a host of other experts at Dragonfly Live Women's Edition in Colorado on 18 & 19 November 2023. Use code ANGELA100 to save $100 on your ticket price Save $100 On Your Ticket Here Mollie Eastman: https://www.sleepisaskill.com/ ‘Sleep Obsessions' Monday Newsletter: https://www.sleepisaskill.com/newsletter 10-Week Wearable Group “Optimize Your Sleep” Program: https://www.sleepisaskill.com/optimize Sleep Is A Skill Podcast: https://www.sleepisaskill.com/podcasts LinkedIn: https://www.linkedin.com/in/mollie-eastman-sleep-is-a-skill-82531825/ Instagram: https://www.instagram.com/mollie.eastman Facebook: https://www.facebook.com/sleepisaskill/ Twitter: https://twitter.com/SleepIsASkill YouTube: https://www.youtube.com/channel/UCy-IU372xapHLvXnZRbXU7A Skype: mollie.mcglocklin Email: mollie@sleepisaskill.com ABOUT THE GUEST Mollie Eastman is the creator of Sleep Is A Skill, and the host of The Sleep Is A Skill Podcast. Sleep Is A Skill is a company that optimizes people's sleep through a unique blend of technology, accountability, and behavioral change. After navigating insomnia while traveling internationally, she created what she couldn't find - a place to go to learn the skill set of sleep. With a background in behavioral change from The Nonverbal Group, she became fascinated with chronobiology and its practical application to sleep and our overall experience of life. Knowing the difference between a life with sleep and without, she's now dedicated her life to sharing the forgotten skill set of sleep. In the spirit of that goal, she has created the #2 sleep podcast, written a popular weekly sleep newsletter for over five years, partnered with luxury hotels & lifestyle brands, coached the world's top poker players, and has appeared on over 150 podcasts. ABOUT THE HOST Angela Foster is an award winning Nutritionist, Health & Performance Coach, Speaker and Host of the High Performance Health podcast. A former Corporate lawyer turned industry leader in biohacking and health optimisation for women, Angela has been featured in various media including Huff Post, Runners world, The Health Optimisation Summit, BrainTap, The Women's Biohacking Conference, Livestrong & Natural Health Magazine. Angela is the creator of BioSyncing®️ a blueprint for ambitious entrepreneurial women to biohack their health so they can 10X how they show up in their business and their family without burning out. Angela's BioSyncing®️ Blueprint is currently closed. Click here to get on the waitlist. She is also the founder of The Female Biohacker Collective - the health coaching membership in your pocket - with monthly live masterclasses, coaching calls and biohacking toolkits. To find out more and become a member, click here. The High Performance Health Podcast is a top rated global podcast. Each week, Angela brings you a new insight, biohack or high performance habit to help you unlock optimal health, longevity and higher performance. Hit the follow button to make sure you get notified each time Angela releases a new episode. CONTACT DETAILS Instagram Facebook LinkedInThis show was brought to you by Progressive Media
Did you know inadequate sleep can cause you to consume over 350 extra calories the next day, insulin resistance in healthy individuals, and a 55% increased risk of obesity? We talk a lot about the healing power of food, but not nearly enough about the fact that the quality of your sleep can make or break your health. So if you're someone who struggles to get enough sleep or wants to improve your sleep skills, check out this week's podcast with sleep expert and host of The Sleep Is A Skill Podcast, Mollie Eastman. Here are some of my favorite takeaways…. When to eat for better sleep A great sleep breakfast Her favorite travel sleep biohack How food affects your appetite How changes sleep during menstrual cycle How much sleep is enough? Her favorite way to track sleep 3 food tips for better sleep The common dietary mistake that wrecks sleep Lifestyle tips for better sleep Supplements for better sleep Her daily sleep routine The 3 best supplements for sleep My favorite sleep-friendly night time beverage I sincerely hope these tips help you sleep and feel better than ever. Valuable Resources: Paleovalley 100% Grass Fed Bone Broth Protein >>> Improve your sleep naturally with Glycine from Paleovalley's Bone Broth Protein + SAVE up to 20% HERE! Mollie Eastman — Sleep is a Skill >>> Click HERE to learn more about Mollie's work + Start optimizing your sleep TODAY! The Optimized Bedroom: 18 Strategic Changes To Create The Perfect Sleep Environment >>> Click HERE to download your FREE eBook!
In this episode, you will learn: Importance of sleep and personal journey with sleep issues Statistics on sleep deprivation and its impact on health and productivity Discussion on night owls and aligning with natural circadian rhythms Negative effects of getting less than six hours of sleep consistently Impact of indoor lifestyle on sleep and the importance of getting outside Effects of artificial light at night and the need for darkness before sleep Practical steps for improving sleep, including optimizing lighting and temperature Importance of consistent wake-up time and aligning with nature's rhythms Factors that can affect feeling tired upon waking and the presence of sleep disorders Creating a sleep-friendly environment and the importance of air quality Personal sleep routine and strategies for improving sleep quality Mollie Eastman discusses the importance of sleep and shares her personal journey with sleep issues. She highlights the alarming statistics on sleep deprivation and its impact on health and productivity. Mollie explains how her unhealthy sleep habits took a toll on her health and led to a period of insomnia. She sought solutions and eventually found ways to optimize her sleep, inspiring her to create Sleep is a Skill. The episode also touches on the impact of our indoor lifestyle on sleep, the importance of light and temperature, and practical tips for improving sleep quality. Mollie emphasizes the importance of consistency and aligning with natural circadian rhythms for optimal sleep. The conversation concludes with a discussion on sleep cycles, creating a sleep-friendly environment, and the definition of success. Both speakers express gratitude and excitement for their connection and future collaborations.
Entrepreneurs often sacrifice their sleep time to grow their businesses and chase their dreams. However, sleep is vital for your mental and physical health. That's why it's important to learn to optimize sleep to set yourself up for success and improve your well-being. In this episode, Mollie Eastman (McGlocklin) sheds light on the forgotten skill set of sleep and how we can optimize sleep through technology and behavioral change.About Mollie Eastman (McGlocklin):Mollie Eastman (McGlocklin) is the creator of Sleep Is A Skill, a groundbreaking company that helps people sleep better through a unique blend of technology, accountability, and behavioral change. After struggling with insomnia herself for years, she decided to take matters into her own hands and create a place for learning the skill set of sleep.With a background in behavioral change from The Nonverbal Group and personal experience with overcoming sleep deprivation, Mollie is now on a mission to spread the skill set of Sleep through Circadian Biology. She also hosts her own podcast called The Sleep is a Skill, writes an educational sleep newsletter, Sleep Obsessions, and has a sleep course, Optimize Your Sleep.Episode highlights: Healing your relationship with sleep can do wonders for your entrepreneurial lifestyle. Not only can it make you more productive and focused, but it can also help improve your overall health. (06:20) Successful entrepreneurs are the best problem-solvers. They find a problem, and they become a solution. How do they do that? By staying laser-focused on their niche and fixing its most burning issues. (8:42) Digital tools are a great way to optimize sleep and outsource self-care, which is a win-win for busy entrepreneurs. For instance, Mollie suggests using the Oura ring as a good starting place for those looking to prioritize their sleep and improve their sleep quality because it tracks your sleep cycle and provides helpful data. (15:18) Your circadian rhythm dictates your wake-sleep cycle, but it also plays a vital role in your overall well-being and business performance. To stay on top of your game, it's important to learn to regulate your circadian rhythms by keeping a consistent sleep schedule, getting enough light exposure, and moving your body daily. (21:24) Exposure to morning sunlight can significantly improve your sleep quality, performance at work, and overall health. By getting at least 30 minutes of sun when you wake up, you can balance your circadian rhythm and kickstart your body's sleep-wake cycle, leading to positive changes in your sleep patterns. You also set yourself up for a productive day and peak performance. (25:17) Consistency is key to healthy sleep. Going to bed and waking at the same time every day can drastically improve your sleep, strengthen your body's immune system, and ultimately help you achieve maximum productivity and focus, that are so needed in business. (31:31) There are countless ways to optimize your sleep. From shifting your sleep-wake cycle to tracking your sleep, you can leverage different tools and try out different methods to make a huge impact on your sleep efficiency. And improved sleep means better mental capacity to grow your business and guide your decision-making. (45:11) Mollie's best advice for entrepreneurs:“[...] what we like to have people do is the bare minimum, create an anchoring system for the start of their day. [...] that allows your body over time, this will feel very uncomfy for the beginning, but over time you're in training your hormones to have proper cortisol pulse on the front half of the day.” (24:40) Connect with Mollie: Instagram LinkedIn Twitter Resources Mentioned: Oura Ring Sleep is a Skill Biostrap Muse Headband Breath: The New Science of a Lost Art by James Nestor Time Shifter App The Sleep Is A Skill Podcast Follow Beyond 8 Figures: Linkedin Twitter Website
SLEEP! All things sleep. Do you know how important sleep is to your overall health, to losing weight to your thyroid function to your hormone balance to insulin resistance to your heart and to your brain? If you don't start with sleep, YOU WILL NOT get better. It doesn't matter how many supplements, medications or hormone therapies we throw at you, if you are not sleeping, or if you are not getting proper sleep, adequate sleep, the right number of hours of sleep or if your circadian rhythm is off YOU will NOT get better. This is why I'm super excited about my guest in this episode, Mollie Eastman! She is going to rock your world in the area of sleep. She's the creator of Sleep is a Skill and she's the host of the Sleep is a Skill Podcast. Sleep is a Skill is a company that optimizes people's sleep through a unique blend of technology accountability, and behavioral change. After navigating insomnia while traveling internationally, Mollie created what she couldn't find... a place to go to learn the skill of sleep. So I want you to dive into this episode and please implement the things that resonate with you. Change your sleep habits, make sleep a priority. And if you need a little bit of extra help, check out all the good stuff Mollie offers. Connect with Mollie Eastman: Website: https://www.sleepisaskill.com/ ‘Sleep Obsessions' Monday Newsletter: https://www.sleepisaskill.com/newsletter 10-Week Wearable Group “Optimize Your Sleep” Program: https://www.sleepisaskill.com/optimize Sleep Is A Skill Podcast: https://www.sleepisaskill.com/podcasts LinkedIn: https://www.linkedin.com/in/mollie-eastman-sleep-is-a-skill-82531825/ Instagram: https://www.instagram.com/mollie.eastman Facebook: https://www.facebook.com/sleepisaskill/ Shop ALL of Dr. Amie's Fixxr Supplements: Fixxrsupps.com Subscribe to my Text Club: Text DRAMIE to 8332631365 LET'S GET YOUR LIFE BACK...Connect with Dr. Amie Hornaman Book a free discovery call: https://dramiehornaman.com/pages/book-a-call MY FAVS… Want to know what Dr Amie‘s favorite companies are that she uses on a daily basis plus grab a sweet discount? Go to: https://dramiehornaman.com/pages/sponsors FREE DOWNLOADS… Are My Labs Optimal? What Do I Do? Don't know where to start...don't know which labs are useful? And what to do when you get your results? Heal Your Hashi with Keto a 7 Day Challenge: 7 daily tasks to implement if you are looking for that nutritional change, and a challenge that can help get you on the road to healthier, dietary choices! Can Supplements Help with Hypothyroidism? Grab this thorough guide to help you select the most advantageous supplements that will best suit your health circumstances. 3 Things You Can Do Right Now To Lose Fat: If you're frustrated and ready to give up on all efforts to lose fat ...these 3 action steps are invaluable! You can do them IMMEDIATELY. CONNECT WITH ME ON SOCIAL MEDIA: Join my exclusive Facebook Group, Dr. Amie…The Thyroid Fixer®...Love Your Mirror, for a Community of HOPE and Support in your thyroid journey. https://www.facebook.com/groups/dramie/ Like me on Facebook: Amie Hornaman Nutrition and Functional Medicine Subscribe on Youtube: Dr. Amie Hornaman Follow me on Instagram: @dramiehornaman
Today we dive into the world of sleep and its profound impact on our health with our guest Mollie Eastman! Mollie sheds light on how sleep is affected by various factors, such as the environment, mold exposure, and even our daily routines. Ever wondered why brain fog haunts your day? Uncover how deep sleep plays a crucial role in brain detoxification, and learn the steps to improve your sleep quality. Are you a night owl struggling to reset your sleep cycle? We've got you covered with Mollie's advice on shifting your lifestyle for better sleep alignment. Find out how your daily behaviors, like late-night eating and excessive light exposure, impact your circadian rhythm and overall sleep quality. Intrigued by wearable sleep trackers? Learn which metrics matter most for analyzing your sleep patterns, from heart rate variability to body temperature. Mollie will help you decode your sleep data and reveal hidden patterns that could be affecting your overall well-being. Let's explore the secrets of restful sleep, uncover the surprising links between mold exposure and sleep disturbances, and empower you to take control of your sleep health. Don't miss this episode packed with actionable tips and fascinating insights into the world of sleep science! Want to learn more from Mollie Eastman? Website: https://www.sleepisaskill.com/ IG: @mollie.eastman Sleep Is A Skill Podcast: https://www.sleepisaskill.com/podcasts _________________________________________________ IG: @MoldFinders Not sure the best way to get started? Follow these simple steps to hit the ground running… Step 1: Subscribe To This Podcast (and please leave a review!) Step 2: Want a Test More Advanced Than ERMI? thedusttest.com Step 3: Already Have An ERMI? Find Out What It Actually Means. ERMICode.com Step 4: Text Me (yes, it's really me!) The Mold Phone: 949-528-8704 Step 5: Book A FREE Consultation: https://yesweinspect.com/application/?wi-attribute=mfm148
Ever wonder how the mysteries of sleep affect our health and wellness? We unravel these secrets in a captivating discussion with Mollie Eastman, the brains behind Sleep as a Skill and host of the Sleep is a Skill podcast. Mollie unveils her personal struggles with insomnia and how she moulded her sleep patterns, transforming her life and leading her start her sleep optimization program.Our conversation explores the fascinating concept of sleep as a skill, shedding light on the impact of sleep deprivation on our overall health. We discuss the disconnect modern lifestyle has created from natural rhythms, leading to a decrease in our natural production of melatonin, and the role of environmental cues such as temperature and lighting on our sleep.Finally, we delve into glucose management, emphasizing the critical role sleep plays, and how our microbiome impacts our blood sugar levels. You'll want to listed till the end to hear Mollie's top five sleep suggestions.
HVMN Podcast: Evidence-based Nutrition, Fitness, & Biohacking
In this captivating episode of the H.V.M.N Podcast, join host Latt Mansor as he engages in an enlightening conversation with esteemed sleep expert Mollie Eastman, the creator of Sleep As A Skill. Delve into the depths of sleep optimization, uncovering the hidden potential behind this fundamental aspect of our lives. Discover the secrets to enhancing sleep quality, improving skills, and achieving peak performance through the art of sleep. Whether you're seeking practical tips or a deeper understanding of circadian rhythms, this podcast is your guide to unlocking the power of restorative sleep. Tune in and embark on a journey to transform your nights and elevate your days. Twitter: https://twitter.com/hvmn and https://twitter.com/LattMansor Instagram: https://www.instagram.com/hvmn/ and https://www.instagram.com/lattmansor/ TikTok: https://www.tiktok.com/@hvmn and https://www.tiktok.com/@lattmansor Feedback form: https://forms.gle/7KH87sEqaRa1z19B6 H.V.M.N. Podcast Fam: We're giving you an exclusive offer. You are some of our most loyal fans, and we want to give you a special reward. Use HVMNPOD20 to get 20% off your next H.V.M.N. order. _____________________________________________________________ Learn More About H.V.M.N. here: https://hvmn.com/blogs/podcast. Send a message to podcast@hvmn.com with feedback, questions, and guest suggestions!
Mollie Eastman of Sleep is a Skill In This Episode: 03:00 - The entrepreneurial drive 10:00 - Communication and body language 12:30 - Making peace with your past 16:00 - Meal timing 19:00 - Mollie ruins everything 25:00 - Sleep impacts on day to day life 31:00 - Addicted to feeling good 34:20 - Entrepreneurial curious 40:30 - Living a polymath life 47:00 - Mollie's rock-bottom moment 54:30 - Getting her health back 57:00 - The power of the circadian rhythm 59:30 - Building sleep capital 01:03:30 - Biophilia 01:07:00 - Rapid fire questions 01:22:00 - Be so good they can't ignore you 3-Tip Tuesday's - Marketing Tips to Attract More Leads! The Niche Test Get all links, resources, and show notes at: www.coreyhi.com/podcast/099
Welcome back for our 4th roundtable episode with Dr. Jay Wiles and Mollie Eastman! In this episode, we discuss everything related to data... our personal approaches, our top biohacks, advice for clients, data sovereignty, and more. Dr. Jay T. Wiles is a clinical health psychologist, currently working as the Health Behavior Coordinator at WJB Dorn VA Medical Center in Columbia, SC and the Greenville Outpatient VA Clinic. He has specialized training in health behavior coaching, health assessment, nutritional interventions for mental and physical health, Motivational Interviewing, applied psychophysiology, and consultation. Dr. Wiles works as a consultant for companies/organizations, practitioners, and individual patients on nutritional psychology, health behavior change, applied psychophysiology, and health promotion/disease prevention via complementary and integrative practices. He is also Board Certified in Tai Chi for Rehabilitation. Mollie Eastman (McGlocklin) is the creator of Sleep Is A Skill, and the host of The Sleep Is A Skill Podcast. Sleep Is A Skill is a company that optimizes people's sleep through a unique blend of technology, accountability, and behavioral change. After navigating insomnia while traveling internationally, she created what she couldn't find - a place to go to learn the skill set of sleep. With a background in behavioral change from The Nonverbal Group, she became fascinated with chronobiology and its practical application to sleep and our overall experience of life. Knowing the difference between a life with sleep and without, she's now dedicated her life to sharing the forgotten skill set of sleep. In the spirit of that goal, she has created the #2 sleep podcast, written a popular weekly sleep newsletter for over four years, partnered with luxury hotels & lifestyle brands, and has appeared on over 150 podcasts.SHOW NOTES:0:51 Welcome to the Biohacker Babes1:33 About today's episode2:57 Welcome to the Roundtable!4:54 Dr. Jay's approach to data6:34 Fitness for Longevity & VO2Max7:48 The wearables he predominantly uses9:58 How to increase Max Oxygen Consumption15:17 The psychology of hard work16:30 Limitless on Disney+18:21 Testing Biomarkers before and after VO2max training22:01 Renee on the Natural Cycle wearables24:25 Lauren on Continuous Glucose Monitor25:49 Lauren's new Microdosing Protocol27:30 Dr Jay on values-driven goals30:24 *LightPathLED*33:38 Micro vs Macro Goals34:21 Mollie's view on the “why” of data26:05 Mollie's new walking goals38:03 The new Smart Toilet39:40 *Sleep Breakthrough*41:31 Renee on stress and longevity43:26 Dr. Jay on stress as the “red-headed step child”46:45 Hanu HRV biometrics & emotional health50:29 Lauren on the over-destigmatization of mental health53:23 Renee on data sovereignty55:05 Hanu's protected data & Dr. Jay's opinion of access59:22 Renee's opinion on data advertising1:00:05 Mollie on being an informed consumer1:03:11 Dr. Jay's policy on checking data1:06:15 Lauren's on training for the “off-season”1:08:20 Renee's advice on knowing yourself1:11:23 Mollie's nighttime iPad1:15:01 Thanks for tuning in!RESOURCES:Dr. Jay Wiles WebsiteHanu Health HRV Tracker - code: BABES40Mollie Eastman WebsiteSleep Is a Skill PodcastLimitless TV SeriesNatural CyclesLevels CGM (Continuous Glucose Monitor)Smart ToiletLightPath LED - Save 5% with discount code: BIOHACKERBABESSleep Breakthrough - Save 10% with discount code: BIOHACKERBABES10Support this podcast at — https://redcircle.com/biohacker-babes-podcast/donationsAdvertising Inquiries: https://redcircle.com/brands
On this episode of The Girl Powerful Podcast, Tedi Serge welcomes Mollie Eastman, the creator of Sleep Is A Skill, and the host of The Sleep Is A Skill Podcast. Tedi and Mollie discuss how health has effect on your sleep patterns, bedtime rituals, the effects of food and drinks on your sleep schedule, long term effects of bad sleep habits, and more. 2:00 Glymphatic drainage. 9:00 How alcohol and food effects your sleep. 15:30 Sleep and fertility. 18:35 Bedtime routines. Available for download on iTunes, Spotify and Stitcher. Girl Powerful Podcast with Sonya and Tedi Serge. Learn more about your ad choices. Visit megaphone.fm/adchoices
Are you feeling tired and having trouble sleeping? Have you tried different sleep-tracking apps or devices but still feel exhausted? If so, you may be in search of a more effective and sustainable solution. In today's episode of Conversations with Claire, we are joined by Mollie Eastman (McGlocklin), the Founder of Sleep Is A Skill, a company that optimizes how people sleep through a unique blend of technology, accountability, and behavioral change. Mollie can help you break the cycle and get the restful sleep you need. But how? Tune in now, and Let's find out together! Highlights: (01:38) Mollie's Journey With Sleep (09:55) How Your Lifestyle Can Affect Your Sleep (18:46) How Much Sleep Do We Need? (30:48) How Sleep and ADHD Are Related? (35:55) Impact of Alcohol Consumption on Sleep (40:42) The Impact of Sugar on Sleep (41:41) What We Do From Sleep as a Skill (45:14) Effective Relaxation Techniques & Natural Sleep Aids That Help Promote Better Sleep (56:00) Three Things That Mollie Are Grateful for Today Links: Website: sleepisaskill.com Mollie Eastman: Sleep Expert | Sleepme Facebook: Mollie Eastman McGlocklin | Sleep Is A Skill LinkedIn: Mollie (McGlocklin) Eastman, Sleep Is A Skill Instagram: Mollie Eastman - Sleep Is A Skill Twitter: Mollie Eastman (McGlocklin) | Sleep Is A Skill Pinterest: Mollie McGlocklin | Sleep Is A Skill Email: mollie@sleepisaskill.com Phone No.: +1 917-613-6841 Book Mentioned: The Circadian Code: Lose Weight, Supercharge Your Energy, and Transform Your Health from Morning to Midnight My Links
If I were to ask you what skill matters more to our physical and mental health than just about any skill out there, what would you say? Well, since you've seen the title to this episode, I imagine you know the answer! Of course, I'm referring to sleep. Sleep is a big deal. I refer to it as the hub airport through which all airplanes must pass, so to speak, because every hormonal, immunological, physical, emotional, and psychological aspect of our health travels through sleep and is impacted by sleep. To use yet another analogy, it is beneath the ground floor; it is the basement to all of our daily functions. Sleep is such a big deal that you are going to want to geek out to it and become a master of your domain (a wink to Seinfeld fans!) regarding sleep. And you will hear from our expert exactly why that is just so important to all of us and some great tips on how to improve your skills with it. That's why I'm so happy to have sleep coach Mollie Eastman (https://www.sleepisaskill.com/) join us as she shares her vast knowledge of this most crucial skill. I love that Molly refers to sleep as a skill. This is not something that all of us are especially good at doing and may benefit from a refresher from an expert. So, listen in as Molly shares her vast knowledge of sleep as it relates scientifically and practically to our everyday lives.
We're closing out 2022 with a super fun roundtable discussion with fellow biohackers, Dr. Jay Wiles & Mollie Eastman, all about our top holiday health tips! We know how hard it can be to stick to your healthy routine through the holidays so we're here to share our top biohacking tips. We discuss the feast and famine plan, how a CGM can be your personal guide, what we bring to holiday parties, how Daylight Saving Time is impacting our health, the best alcohol alternatives on the market, and our personal advice for the holiday season.SHOW NOTES:0:51 Welcome to the show!2:31 Dr. Jay's 2 fave holiday hacks4:25 Mollie: feast/famine mindset6:55 Lauren: feasting & glucose9:25 Renee: being acceptable with a CGM10:09 The trap people fall into12:49 Not going for gold this holiday14:01 The season of darkness & Standard Time16:18 *Silverbiotics Ad*19:17 What would full Daylight Saving mean for us?22:55 Concerns over permanent Daylight Time26:25 Benefits of permanent Standard Time27:41 Renee's 2 fave holiday hacks30:33 What to bring to a holiday party!30:47 *Felix Gray ad*33:16 Mollie: hard ketones36:47 Alcohol alternatives & caffeine37:41 Dr. Jay's ‘state-change' preference40:39 Renee's nicotine routine42:20 *Bioptimizers Ad*44:13 Addressing nicotine misconceptions45:47 Dr. Jay: party supplements47:36 Dry Farm Wines53:37 Renee's bacon brussels sprouts dish54:19 Charcoal party hack!54:24 Sober-Curiosity & Non-Alcoholic options57:20 Lauren's final piece of advice58:09 Mollie's final piece of advice58:56 Dr. Jay's final piece of advice1:00:24 The importance of connectivity1:02:25 Renee's final piece of advice1:03:25 Thanks for tuning in!RESOURCES:Hanu HealthSleep Is a Skill Dry Farm Wines - Get a bottle for a penny!SilverBiotics - Discount code: BIOHACKERBABESFelix Gray GlassesBiOptimizers - Discount code: biohackerbabes10Support this podcast at — https://redcircle.com/biohacker-babes-podcast/donationsAdvertising Inquiries: https://redcircle.com/brands
Today, I am blessed to have here with me Mollie McGlocklin. Mollie is on a mission to change the conversation around sleep. This podcast originally aired on June 18th 2021. She is the creator of Sleep Is A Skill, a company that optimizes how people sleep through a unique blend of technology, accountability, and behavioral change. Her obsession with sleep came after “scratching her own itch” when her lifelong poor sleep habits progressed to a challenging bout of insomnia. With a background in psychology & human behavior, she went deep down the rabbit hole to solve her sleep disturbances. She became fascinated with chronobiology, and by extension, its practical applications to restore a state of homeostasis to sleep. For the past three years, she's traveled the world testing sleep quality in different environments across the globe. Knowing the difference between a life with sleep and without; she's dedicated to sharing the forgotten skill set of sleep. In this episode, Mollie opens the show by explaining why she is at the forefront of the sleep renaissance. After suffering from insomnia and getting prescribed sleep medication, Mollie needed to figure out what else she could do to fix the root issue. Mollie explains what you can do if you are currently taking a sleep medication. Luckily, there are many ways to train your circadian rhythm and get consistent sleep daily. Tune in as Mollie explains why sleep will help on your weight loss journey and improve cognitive performance, and she reveals practical sleep tips that you can utilize today. 90 Day Detox Program with Ben Azadi, Dr Mindy Pelz, Dr Daniel Pompa & other detox specialists. Limited Spots Available. Learn More Here: http://www.ketokampdetox.com Order Keto Flex: http://www.ketoflexbook.com -------------------------------------------------------- / / E P I S O D E S P ON S O R S PureForm Omega Plant Based Oils (Best Alternative to Fish Oil): http://www.purelifescience.com Use ben4 for $4.00 off. BiOptimizers Kapex Special Offer: www.kenergize.com/ketokamp Use the code ketokamp10 for 10% off Text me the words "Podcast" +1 (786) 364-5002 to be added to my contacts list. [00:55] Why Mollie Wanted To Be At The Forefront of The Sleep Renaissance Mollie created Sleep Is A Skill to solve her own problems with sleep. It wasn't until Mollie went through a period of insomnia that she knew something needed to change. After learning about chronobiology, circadian rhythm optimization, structuring the day, and how it could make a difference with her sleep, it absolutely changed the course that Mollie was on. After learning all this cool stuff about sleep, it's all that Mollie could talk about. So, she organically started helping people that were struggling with their sleep. [06:30] What To Do If You Are Currently Taking A Sleep Medication There are so many elements that can certainly impact our sleep results. Environmental is one of the most significant changes that we can make. We need to learn about the management of our environment from the moment we wake up until we go to bed. You can train your circadian rhythm and strengthen it. When you train your circadian rhythm, you will be able to go to bed and wake up at the same time each day. Consistency is critical for overall sleep hygiene. [12:00] How Sleep Plays A Role In Your Weight Loss Journey If you're not sleeping well, glucose levels are oscillating at a higher level. Hight glucose levels will make it more challenging to resist temptations throughout the day when we're running on that period of even acute sleep deprivation. When you throw off the time you go to sleep and the time you wake up, then you are throwing off your fasting windows and your feeding windows. When we start having inconsistent timing of when we're eating, then that can throw off a confusing series of triggers to the body. Also, we won't be getting enough recovery time if we aren't sleeping well. [18:00] Getting Better Sleep Will Help You Focus And Improve Cognitive Performance Glymphatic drainage happens in the brain from the first part of your night. It cleans out cellular waste from the day. Getting enough sleep will possibly help battle Parkinson's and Alzheimer's. If you ever have a great night of sleep, you most likely wake up excited and ready to tackle the day. This is a feeling you can reproduce night after night. Sleep is great for productivity. It's a hack that even poker players use. [20:50] Practical Sleep Tips You Can Start To Utilize Today Look at what is not helping with your sleep hygiene. Some people tend to be very busy and stressed throughout their day. Adding on a business partner or virtual assistant can help lighten your workload and reduce stress. If you are suffering from insomnia, find some cognitive behavioral therapy near you. Is your anxiety keeping you awake? Acceptance and Commitment Therapy (ACT) might be right for you. Mollie recommends reading The Sleep Book: https://www.amazon.com/Sleep-Book-Well-Every-Night/dp/1409149102/benazadi-20 Another tool that Mollie recommends is NightOwl: https://nightowl.care/ Get connected to your light and dark environment; it's critical for sleep health. [32:00] Should You Get Extra Sleep After A Night Out Or Wake Up At Your Normal Time? Mollie suggests waking up at the same time that you normally would. Luckily, there is a buffer of about thirty minutes that you can sleep extra. If you sleep for too long after your normal wakeup time, you will be disrupting your circadian rhythm and disrupting your sleep for that following night and nights after. Train your circadian rhythm and keep it strong. [33:50] The General Optimal Timeframe To Get Deep Sleep And REM Sleep There's a variance between different people and different timing for their sleep. People who work the graveyard shift, unfortunately, may have long-term health problems. The World Health Organization sees staying up all night as a possible carcinogenic. You should try and sync up your sleep schedule with nature as closely as possible. AND MUCH MORE! Resources from this episode: Check out Sleep Is A Skill: https://www.sleepisaskill.com/ Follow Mollie McGlocklin Instagram: https://www.instagram.com/molliemcglocklin Facebook: https://www.facebook.com/sleepisaskill/ Listen to The Sleep Is A Skill Podcast: https://podcasts.apple.com/us/podcast/the-sleep-is-a-skill-podcast/id1501931597 Listen to 043: Ben Azadi, Keto Kamp Creator & Author of Keto Flex: Answers ALL Your Keto & Sleep Questions! https://podcasts.apple.com/us/podcast/043-ben-azadi-keto-kamp-creator-author-keto-flex-answers/id1501931597?i=1000518735554 Check out NightOwl: https://nightowl.care/ Join theKeto Kamp Academy: https://ketokampacademy.com/7-day-trial-a WatchKeto Kamp on YouTube: https://www.youtube.com/channel/UCUh_MOM621MvpW_HLtfkLyQ 90 Day Detox Program with Ben Azadi, Dr Mindy Pelz, Dr Daniel Pompa & other detox specialists. Limited Spots Available. Learn More Here: http://www.ketokampdetox.com Order Keto Flex: http://www.ketoflexbook.com -------------------------------------------------------- / / E P I S O D E S P ON S O R S PureForm Omega Plant Based Oils (Best Alternative to Fish Oil): http://www.purelifescience.com Use ben4 for $4.00 off. BiOptimizers Kapex Special Offer: www.kenergize.com/ketokamp Use the code ketokamp10 for 10% off Text me the words "Podcast" +1 (786) 364-5002 to be added to my contacts list. *Some Links Are Affiliates* // F O L L O W ▸ instagram | @thebenazadi | http://bit.ly/2B1NXKW ▸ facebook | /thebenazadi | http://bit.ly/2BVvvW6 ▸ twitter | @thebenazadi http://bit.ly/2USE0so ▸clubhouse | @thebenazadi Disclaimer: This podcast is for information purposes only. Statements and views expressed on this podcast are not medical advice. This podcast including Ben Azadi disclaim responsibility from any possible adverse effects from the use of information contained herein. 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We are back with another roundtable episode with our friends and fellow biohackers, Dr. Jay Wiles and Mollie Eastman! We discuss the consistency and accuracy of sleep trackers, and what WE do with our data each day. We also dive into a discussion on sleep & travel biohacks, designing the perfect "circadian-crafted day", as well as how to navigate sleep anxiety and other sleep disruptors.Let's meet our guests!Dr. Jay Wiles is an international speaker, scientist, clinician, influencer, and subject-matter expert and authority on the interconnection between the human stress response and health performance/optimization. Dr. Wiles is a clinical health and performance psychologist with board certification in heart rate variability biofeedback and peripheral biofeedback and works as a leading consultant in psychophysiology to health influencers, professional athletes and teams, executives, and high performers. He is the co-founder and Chief Scientific Officer of Hanu Health. He has pioneered new and innovative means of using heart rate variability (HRV) and respiratory training as both diagnostic indicators of the dynamic nature of the human stress response, alongside therapeutic tools for regulating and conditioning this response for peak human performance. Dr. Wiles has an extensive history of working with top-performing athletes in the PGA, LPGA, MLS, MLB, ATP, and WTA. His consulting firm, Thrive Wellness and Performance, has held contracts with leading biotechnology and health technology organizations where he has engaged in research, development of therapeutics, and development of behavioral retention programs. Dr. Wiles has operated as the cohost of the Ben Greenfield Podcast since 2019 and hosts the Hanu Health Podcast.Mollie Eastman is the creator of Sleep Is A Skill, and the host of The Sleep Is A Skill Podcast. Sleep Is A Skill is a company that optimizes people's sleep through a unique blend of technology, accountability, and behavioral change. After navigating insomnia while traveling internationally, she created what she couldn't find – a place to go to learn the skill set of sleep. With a background in behavioral change from The Nonverbal Group, she became fascinated with chronobiology and its practical application to sleep and our overall experience of life. Knowing the difference between a life with sleep and without, she's now dedicated her life to sharing the forgotten skill set of sleep.SHOW NOTES:0:51 Welcome to the podcast!2:31 How Mollie structures her sleep architecture5:42 Consistency vs Accuracy of sleep trackers7:21 How Dr. Jay digests his sleep data8:24 What trackers DO measure well10:36 Renee's advice if you're not a crazy Biohacker!11:40 The most important metrics 13:15 Dr. Jay's data routine18:27 Renee's advice & experience with REM19:15 *Felix Gray Ad*23:01 Can we shift our REM stages in the night?26:03 Empower Sleep Ring for Sleep Apnea30:02 Lauren's ‘home sleep study' & Alarm clock hack33:37 Sleep Coaching with Whoop34:25 Why we need consistent sleep/wake times37:26 *Mag Breakthrough Ad*40:01 What Dr. Jay does to get back on track43:43 Mollie's sleep anxiety & “Do Nothing Method”46:22 Renee's biggest sleep struggle47:48 Lauren's preference with week to weekend sleep49:20 Mollie's “Circadian-crafted Day” and “Summer Hours”51:25 Dr. Jay's non-negotiable52:50 Mollie's personal sleep challenges & hacks57:02 STUDY about Sheets58:31 Renee's travel sleep hacks1:01:13 How Lauren controls her sleep variables1:03:57 Navigating “Sleep Sabotagers”1:06:52 Being a ‘Sleep Leader'!1:09:36 Thanks for tuning in!RESOURCES:Sleep Is A Skill PodcastIG: Mollie EastmanHanu Health PodcastIG: Dr. Jay WilesIG: Hanu HealthEmpower SleepTheSleepDoctor.comAirTulip Headboard Manta Sleep Mask - Discount code: SLEEPISASKILLMagBreakthrough.com/BiohackerBabes - Discount code: BIOHACKERBABES10Felix Gray GlassesSupport this podcast at — https://redcircle.com/biohacker-babes-podcast/donations
Mollie Eastman is the creator of Sleep Is A Skill, and the host of The Sleep Is A Skill Podcast. Sleep Is A Skill is a company that optimizes people's sleep through a unique blend of technology, accountability, and behavioral change. After navigating insomnia while traveling internationally, she created what she couldn't find - a place to go to learn the skill set of sleep. With a background in behavioral change from The Nonverbal Group, she became fascinated with chronobiology and its practical application to sleep and our overall experience of life. Knowing the difference between a life with sleep and without, she's now dedicated her life to sharing the forgotten skill set of sleep. In the spirit of that goal, she has created the #2 sleep podcast, written a popular weekly sleep newsletter for over four years, partnered with luxury hotels & lifestyle brands, and has appeared on over 150 podcasts. Training: Creator of The Sleep Is A Skill curriculum & sleep optimization process Led Focus Group with Levels Health Examining Continuous Glucose Monitors & Oura Ring Sleep Overlaid Data Behavioral Change Expert at The Nonverbal Group, NY, NY Behavioral Change Expert at Beyond Tells, NY, NY Bachelor's Degree in Psychology from Syracuse University Mollie's Links: Website: https://www.sleepisaskill.com/ Weekly Sleep Obsessions Newsletter: https://www.sleepisaskill.com/newsletter 10-Week Wearable Group “Optimize Your Sleep” Program: https://www.sleepisaskill.com/optimize Sleep Is A Skill Podcast: https://www.sleepisaskill.com/podcasts LinkedIn: https://www.linkedin.com/in/mollie-mcglocklin-sleep-is-a-skill-82531825/ Instagram: https://www.instagram.com/mollie.eastman Facebook: https://www.facebook.com/sleepisaskill/ Twitter: https://twitter.com/SleepIsASkill
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