Podcasts about Naps

It's day four of the Cheltenham Festival 2026 and John Duggan who is live at the tracks is alongside Johnny Ward and Donn Mclean to bring you all the action today including market moves, NAPS and all the action coming up across the week.Racing On Off The Ball is brought to you by William Hill. 18+ see gamblingcare.ie

CHELTENHAM FESTIVAL DAY 4 BETTING GUIDE Our panel of Emmet Kennedy, Adam Mills, George Gorman, Andy Newton and Jaime Wrenn preview every race on Day 4 of the Cheltenham Festival, sharing their best bets for Friday. The feature race, the Cheltenham Gold Cup, looks set to be a cracker as The Jukebox Man, Gaelic Warrior and Jango Baie renew rivalry having fought out the finish in the King George VI Chase. They are joined by Haiti Couleurs, Grey Dawning, Cheltenham hero Envoi Allen and defending champion Inothewayurthinkin, making it one of the most intriguing renewals in recent years. The panel share strong opinions and lively debate, with three of the team agreeing on the same horse as their NAP of the day.

NAPS President Ivan Butts, joins Bob to discuss the late-breaking postal news that includes the USPS' hiring of a restructuring and "turnaround" consultant and the nomination of three new individuals to the Postal Board of Governors. In addition, Ivan and Bob talk about the upcoming NAPS legislative conference in Washington and the recent Congressional Postal Caucus round table, at which Ivan participated. Ivan also recounts his legacy as NAPS President, highlighting his success in securing a 20% increase in the median pay for EAS level postal employees and the soon-to-be operational NAPS Training Academy.  

It's day three of the Cheltenham Festival 2026 and John Duggan who is live at the tracks is alongside Johnny Ward and Donn Mclean to bring you all the action today including market moves, NAPS and all the action coming up across the week.Racing On Off The Ball is brought to you by William Hill. 18+ see gamblingcare.ie

CHELTENHAM FESTIVAL DAY 3 BETTING GUIDE with 1xBet Ireland Our panel of Emmet Kennedy, Adam Mills, George Gorman, Andy Newton and Jaime Wrenn preview every race on Day 3 of the Cheltenham Festival, sharing their best bets for Thursday. It's a fascinating card where expectations will be high for Bambino Fever, Wodhooh, Fact To File, Supremely West and Jeriko Du Reponet, but the panel believe there may be value elsewhere on the card. From the Ryanair Mares' Novices' Hurdle to the stamina test of the Stayers' Hurdle, and the blockbuster Ryanair Chase, the team break down the full card with strong opinions, lively debate and the usual Final Furlong craic. Along the way, the panel reveal their NAPs and next best bets, including selections priced up to 50/1.

Cheltenham Festival Day 2 Betting Guide with our panel of Emmet Kennedy, Adam Mills, Andy Newton, Peter Michael and Aidan O'Hara preview every race on Day 2 of the Festival, sharing their best bets for Wednesday. From the opening Turners Novices' Hurdle to the future stars in the Champion Bumper, the team break down the full card with strong opinions, lively debate and the usual Final Furlong craic. Along the way, the panel reveal their NAPs and next best bets, including selections priced up to 25/1.

Cheltenham Festival is finally here, and our panel of Emmet Kennedy, Adam Mills, George Gorman, Andy Newton and Peter Michael preview every race on Day 1 of the Festival, sharing their best bets for Tuesday. From the opening Supreme Novices' Hurdle to the staying test of the National Hunt Challenge Cup, the team break down the full card with strong opinions, plenty of debate and the usual Final Furlong craic. Along the way, the panel put forward their NAPs and next best bets, including selections priced up to 20/1.

SummarySleep is one of the most important things for fat loss, but it is also one of the most ignored. In this episode, Chase and Chris break down why sleep has such a big impact on hunger, cravings, energy, stress, and even how your body loses weight.They talk about how poor sleep can increase your hunger hormones, make you crave higher calorie foods, and make workouts feel harder. They also explain how lack of sleep can lead to losing more muscle instead of body fat, even when calories are the same.The guys also share practical ways to improve sleep, including setting a consistent wake up time, managing caffeine, reducing screen time at night, and creating a better nighttime routine.If you feel like fat loss has been harder than it should be, your sleep might be the missing piece.Chapters(00:00) Why Sleep Is Often the Missing Piece in Fat Loss(02:57) How Lack of Sleep Increases Hunger and Cravings(06:09) Low Energy, Less Movement, and Harder Workouts(06:50) Same Calories, Different Sleep, Different Fat Loss Results(09:04) Sleep and Insulin Sensitivity(11:52) Cortisol, Stress, and Feeling Puffy or Stuck(14:56) Sleep's Role in Muscle Recovery and Performance(20:30) How Much Sleep You Actually Need(23:16) The Habits That Improve Your Sleep(28:34) Phones, Blue Light, and Doom Scrolling Before Bed(32:16) Caffeine and Why Timing Matters(34:00) Alcohol and Its Impact on Sleep Quality(36:34) Setting Up Your Bedroom for Better Sleep(38:00) Simple Nighttime Routines That Help You Wind Down(40:31) Sleep Supplements: What Helps and What Doesn't(41:48) Naps and Catching Up on Sleep(45:26) The Best Places to Start Improving Your SleepSUBMIT YOUR QUESTIONS to be answered on the show: https://forms.gle/B6bpTBDYnDcbUkeD7How to Connect with Us:Chase's Instagram: https://www.instagram.com/changing_chase/Chris' Instagram: https://www.instagram.com/conquer_fitness2021/Facebook Group: https://www.facebook.com/groups/665770984678334/Interested in 1:1 Coaching: https://conquerfitnessandnutrition.com/1on1-coachingJoin The Fit Fam Collective: https://conquerfitnessandnutrition.com/fit-fam-collective

Paul Ferguson, author of the Weatherbys Cheltenham Festival Betting Guide, joins Emmet Kennedy alongside Total Performance Data's Adam Mills for a Cheltenham Festival Handicaps Special presented by 1xBet Ireland. This episode focuses on eight of the most competitive and potentially rewarding races of the week, highlighting the key horses to include in your shortlists, along with several big-priced selections that could make a difference during the Festival. Paul and Adam also put forward their leading bets, including an 8/1 NAP and a 6/1 NAP, as they break down where they see the strongest opportunities across the handicap programme.

In this week's Inside Track: Ireland, Jane Mangan and Barry Geraghty are joined by special guest, William Hill ambassador Gavin Cromwell. Gavin discusses his leading Cheltenham Festival runners, headed by defending Cheltenham Gold Cup hero, Inothewayurthinkin. Gavin also covers the likes of Stumptown, Only By Night, The Passing Wife, Hello Neighbour and Sixandahalf.The team also react to Constitution Hill's retirement from Jumps racing, pick out their best bets in the Cheltenham handicaps and give you a Lucky 15 for the Festival! And we also preview Saturday's card from Navan, with Jane and Barry giving you their NAPs for the day. Timestamps:0:00 Intro1:15 Cheltenham Build-Up3:25 Reaction to the Constitution Hill News6:30 Champion Hurdle Discussion8:45 Cheltenham Weights Explained13:55 Lucky 15 Picks – Part 116:30 The Willie Mullins Story17:00 Lucky 15 Picks – Part 218:15 How Is Galopin Des Champs Shaping Up?20:30 Gavin Cromwell Interview21:30 Inothewayurthinkin – Gold Cup Chances26:20 How Many Horses Is Gavin Sending to Cheltenham?31:40 Flooring Porter Blow32:40 Other Cheltenham Runners to Watch36:30 Weekend Racing at Navan41:00 Barry's Nap42:10 Jane's Nap---------------------------------------------------------------------------------------------------------------------Follow William Hill Racing and William Hill Ireland on Social Media:

With the Cheltenham Festival is days away, the SBK Betting Podcast crew are back to give their best bets for this weekend. |TC and Ross are joined by SBK jockey Sam Twiston-Davies as they cover action from Kelso and Newbury before focussing on their NAPs & NBS for Saturday's racing.Download SBK: https://betsbk.comFollow us on X - https://x.com/sbkFollow Tom Collins:X - https://x.com/TomptinFollow Ross MillarX- https://x.com/rosscojmillInstagram - / rossmillarr. .Follow Sam Twiston-Davies:X - https://x.com/samtwiston Hosted on Acast. See acast.com/privacy for more information.

The Final Furlong Podcast Weekend Betting Guide is back, and the team are coming in hot after tipping eight winners last weekend. Emmet Kennedy is joined by Andy Newton, George Gorman and Peter Michael to break down Saturday's ITV Racing from Kelso, Doncaster and Newbury, with strong NAPs, confident opinions and big-price angles across the card. If you're betting this weekend, this is your full race-by-race guide.

This week on the Erotic Awakening Podcast, episode 750, is this your first event or your 50th? Or your 400th? Dawn shares some tips and tricks on how to make your weekend event super special …. ……plus, she fan girls over the new movie, Pillion, a gay domcom with Alexander Skarsgard. Race Bannon gets the honor (or is it the other way around) to interview a couple of key persons of the movie at opening night in San Fransisco!    Links mentioned on the show: Intrigue https://fetlife.com/events/1725996 NM Leather & Kink Fair https://fetlife.com/events/2026/04/11/nm-leather-kink-fair-sat-apr-11-2026-puaxxg Primal Arts Fest https://fetlife.com/events/1911410 Bay Area Reporter https://www.ebar.com/story/163217/ Race Bannon https://bannon.substack.com/     Transcript   1:13 Prepping for a weekend event 2:49 Best in Show 4:43 Know the rules 8:04 Registration 8:51 What to wear 12:37 Make your hotel room a soft landing spot 14:06 People 16:26 Classes 18:34 Negotiate before playing 18:47 Vetting 19:36 Self-care 19:58 Naps 21:29 Food 24:09 Toys 24:32 Aftercare 26:35 Upcoming presenting and vending 28:08 Pillion 29:38 Race Bannon   Enjoy!!! Dawn     Discounted/Free books, kink starter cards, online classes; early access to the show, and more!    https://www.patreon.com/eroticawakening   ***************************************** Fetlife - @erotic_awakening  Fetlife - @dawn_awakening Instagram - @eroticawakening Youtube - @eroticawakeningpodcast TikTok - @eapodcastdawn Newsletter - www.eroticawakening.com   Discord - https://discord.gg/WQtSM56V39 750 - #bdsmevent #bdsmmovie #domcom #pillion @racebannon #leather #powerexchange #polyamory #livingms #polyamorytoolkit #kinkeducation #leathereducation #onlineeducation #podcast #eroticawakeningpodcast #bdsm #domsub #submission #heartsandcollars 

#94 Around 8 months, many babies start eating more confidently, drinking a little less milk, and transitioning from 3 naps to 2…so it can feel like your whole routine suddenly stops working. In this interview, pediatric sleep specialist Alejandra Zúñiga explains what's happening during this “8-month reset,” how sleep impacts your baby's attention at the table and family mealtimes, and what to tweak so sleep and starting solid foods can work together. Listen to this episode to learn: 1. How to recognize the signs your baby is ready to move from 3 naps to 2 around 8 months 2. Why solid foods, milk intake changes, and sleep shifts can affect each other. 3. How to improve mealtime attention and family dynamics by understanding the role sleep plays at the table. Shownotes for this episode can be found here: https://www.babyledweaning.co/podcast/94 Links from This Episode: • Visit Alejandra's website for sleep help at https://www.easynightsgsc.com/  • Baby-Led Weaning with Katie Ferraro program with the 100 First Foods™ Daily Meal Plan, join here: https://babyledweaning.co/program and save $50 when you sign up using the code BLWPOD50 • Baby-Led Weaning for Beginners free online workshop with 100 First Foods™ list to all attendees, register here: https://babyledweaning.co/baby-led-weaning-for-beginners Other Episodes Related to This Topic: • Episode 17 - Feeding Schedules: How Often Should I Feed My Baby? • Episode 146 - Setting Your Baby's Sleep Schedule when Starting Solids with @sleepfullbaby Aubrie DeBear, PsyD

#94 Around 8 months, many babies start eating more confidently, drinking a little less milk, and transitioning from 3 naps to 2…so it can feel like your whole routine suddenly stops working. In this interview, pediatric sleep specialist Alejandra Zúñiga explains what's happening during this “8-month reset,” how sleep impacts your baby's attention at the table and family mealtimes, and what to tweak so sleep and starting solid foods can work together. Listen to this episode to learn: 1. How to recognize the signs your baby is ready to move from 3 naps to 2 around 8 months 2. Why solid foods, milk intake changes, and sleep shifts can affect each other. 3. How to improve mealtime attention and family dynamics by understanding the role sleep plays at the table. Shownotes for this episode can be found here: https://www.babyledweaning.co/podcast/94 Links from This Episode: • Visit Alejandra's website for sleep help at https://www.easynightsgsc.com/  • Baby-Led Weaning with Katie Ferraro program with the 100 First Foods™ Daily Meal Plan, join here: https://babyledweaning.co/program and save $50 when you sign up using the code BLWPOD50 • Baby-Led Weaning for Beginners free online workshop with 100 First Foods™ list to all attendees, register here: https://babyledweaning.co/baby-led-weaning-for-beginners Other Episodes Related to This Topic: • Episode 17 - Feeding Schedules: How Often Should I Feed My Baby? • Episode 146 - Setting Your Baby's Sleep Schedule when Starting Solids with @sleepfullbaby Aubrie DeBear, PsyD

The Final Furlong Podcast Weekend Betting Guide is back. After landing five winners last Saturday and hitting 33/1, 11/4, 5/2, 9/4 and 5/6 in our Punchestown special, Emmet Kennedy is joined by Andy Newton, George Gorman and Peter Michael to break down Saturday's ITV Racing card with strong opinions, confident NAPs and big-price angles across Kempton, Lingfield, Newcastle and Fairyhouse. This is a deep dive into the races that matter — with clear betting positions and prices that stand out.

Today's guest is Chani Ra, also known by her TikTok username, The Fashion Nap, because she started making her videos during her newborn's nap time. Now her child is three, and Chani has become one of fashion's favourite social media stars.In this episode, I sit down with Chani to talk through 5 items of clothing that chart her life and career in fashion. We discuss going viral on TikTok, building a career on social media, and how she balances content creation with her most important job: motherhood.You can see pictures of Chani's items in the accompanying newsletter here. Don't forget to subscribe below for more Threads of Conversation, and follow along on Instagram and TikTok. Get full access to Threads of Conversation at threadsofconversation.substack.com/subscribe

After a successful weekend for both Ross and TC at Newbury last time out, the SBK Betting Podcast returns to preview all the action from Ascot and Haydock.Sam Twiston-Davies also gives us the inside scoop on his return to ride for Paul Nicholls before discussing his chances this weekend.TC and Ross give their best bets for the Reynoldstown Chase and Ascot Chase before travelling north to give their tips for the Grand National Trial at Haydock.As always, NAPs & NBs round off this week's podcast.Got a selection? Drop it in the comments. Hosted on Acast. See acast.com/privacy for more information.

The Final Furlong Podcast Weekend Betting Guide is back, and this is a stacked Saturday across Ascot, Haydock and Wincanton. Emmet Kennedy is joined by Andy Newton, George Gorman and Peter Michael to preview every major ITV race, with strong opinions, big-priced handicaps and Grade 1 headliners.

This week on Sense by Meg Faure, we check in with our favorite twin mamas, Zoe Brown and Tasha Perreard, for an honest look at the wild ride of 8 months. Zoe's boys, Luke and Jordan, have officially entered the "tumbleweed stage," bringing new milestones like teething and big changes to sleep and sensory needs.Key discussion points include:Teething & Sensory Profiles: Jordan has two teeth and sailed through it, while Luke is feeling all the drama. Meg explains how a baby's sensory profile (sensitive vs. high threshold) directly impacts their experience with teething.The 8-Month Sleep Regression: Luke is waking frequently again. Tasha discusses the "perfect storm" at this age, including separation anxiety and the need for comfort feeds, while Meg provides a checklist for troubleshooting (Health, Nutrition, Separation Anxiety, and Naps).Iron & Your Baby's Sleep: Learn why iron stores deplete after six months and how low iron can be a hidden cause of night wakings. We discuss iron-rich foods and when a supplement might be necessary.Navigating Different Schedules: Zoe asks the ultimate twin question: "What do I do when my twins have different sleep needs?" Tasha offers practical, sanity-saving advice on whether to wake one twin to keep them on the same schedule.This episode is packed with real talk, expert advice, and heartwarming encouragement for any parent navigating this mobile and exciting stage.About Our Guests:Zoe Brown: A well-known media personality and new mother to 8-month-old twin boys, Jordan and Luke. She shares her real-time experiences and questions on her parenting journey as a regular guest on the podcast.Tasha Perreard: A neonatal nurse and twin specialist based in Cape Town. As a twin mom herself, Tasha provides expert insights and practical advice for parents of multiples. You can find her practice, The Well Mother and Child Clinic, on Instagram @wmc_clinic.Episode References and Links:Book: Weaning Sense by Meg Faure and Kath MegawSupplements Mentioned: SiderAL, Ferimed, Floradix Liquid Iron

Dr. Kathrin Hamm, the Founder & CEO of Bearaby, joins the show to share her journey from the best nap of her life to creating the brand of weighted blankets & home wellness products. Hear how to get comfortable taking risks as an entrepreneur, how to quickly scale your business, how to become the leader in your product category, the science behind weighted blankets & napping, and Kathrin's famous puppet shows. Connect with Kathrin at Bearaby.com, @MyBearaby on Instagram, and on LinkedIn

After exercise, does it matter whether you take a protein supplement—or just eat a protein-rich meal? Can melatonin alleviate Irritable Bowel Syndrome? Solutions for Myelodysplastic Syndrome—do you have to stop all supplements? The pros and cons of afternoon naps; Water softening may hike cardio risk; Anthocyanins from foods or supplements can improve impaired glucose tolerance.

Welcome to another beautifully unhinged episode of The Rizzuto Show, your favorite daily comedy show where common sense goes to die — usually in a parking lot.The crew kicks things off battling brutal St. Louis winter temps and the internet's worst cold-weather car advice (yes, people are still pouring boiling water on windshields… please stop). From socks on side mirrors to CD cases as ice scrapers, the gang relives the lawless era of frozen cars and bad decisions — including Moon's legendary rust-bucket meltdown that literally lost pieces of its door.Things escalate fast when Lern admits she keeps waking up strangers sleeping in their cars — at gas pumps, Menards parking lots, basically anywhere exhaustion meets poor timing. Is she a hero? A future Dateline episode? Or just Midwest-nice to a fault? Paramedics weigh in, the crew panics for her safety, and suddenly everyone's debating when it's okay to nap in a car without someone calling 911.From there, the show swerves hard into pop culture chaos: the unfortunate downfall of the name “Jeffrey,” why being named Jeff might be safer for your résumé, and how some names simply cannot recover from bad PR. Add in wild restaurant stories (including one that absolutely ruins Olive Garden for everyone), a debate over whether you'd eat at a restaurant that used to be a public bathroom, and a terrifyingly detailed breakdown of outdoor street urinals.And just when you think things can't get more serious — it's Super Bowl food time. Wings vs sliders. Nachos vs chili. Buffalo chicken dip vs spinach artichoke dip. Friendships are tested. Lines are drawn. Sandwich guy is absolutely roasted.It's a daily comedy show that somehow covers winter survival, human kindness, food rankings, and name shame — all before lunch. If you like funny stories, questionable judgment, and a morning show that openly argues with itself, congratulations. You're home.Follow The Rizzuto Show → https://linktr.ee/rizzshow Connect with The Rizzuto Show Comedy Podcast online → https://1057thepoint.com/RizzShow Hear The Rizz Show daily on the radio at 105.7 The Point | Hubbard Radio in St. Louis, MO.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

The Final Furlong Podcast Weekend Betting Guide is back after landing winners at 14/1, 10/1, 7/1 and 5/2 last week. Emmet Kennedy is joined by Andy Newton, George Gorman and Peter Michael to preview every key race from Newbury Racecourse and Warwick Racecourse, with their strongest bets, disagreements and big-price angles across a stacked Saturday card on ITV Racing, Sky Sports Racing and Racing TV. If you're betting this weekend, this is your full roadmap. Feature races covered William Hill Hurdle (Premier Handicap) Can Let It Rain give the Skeltons another big Saturday winner? The team assess the market and the main dangers including All In You, Un Sens A La Vie and Tutti Quanti. Epic Boosts Novices' Hurdle Sober Glory is considered NAP material by two of the panel, with Kadastral and Fantasy World the threats. Kingmaker Novices' Chase (G2) Unbeaten Mambonumberfive steps up in class after an impressive Wayward Lad win. But Steel Ally, smooth-jumping and proven on soft, could make this tactical. Denman Chase (G2) Can L'Homme Presse end Venetia Williams' cold spell? Or does Haiti Couleurs follow the path of Native River and stamp himself a staying chaser to follow? Game Spirit Chase (G2) A key Arkle prep.Lulamba is odds-on and unbeaten over fences. Is he the real deal? Plus Handicap hurdles, veterans' chases and multiple double-figure selections the market may have missed. This week's bets • Multiple NAPs • Strong handicap angles • Big-price plays • Confident opinions across all seven races

Are you looking to save time, make money, and start winning with less risk? Then head to https://www.ovtlyr.com.Silver just crashed more than 30 percent in a single week. That is not a normal pullback. That is the kind of move that exposes every weakness in a trader's process.So the real question is not “Why did silver crash?”The real question is: did you have rules in place before it did?In this video, we break down a powerful rules based investing strategy that has consistently outperformed traditional buy and hold approaches. Not by predicting the future. Not by chasing headlines. But by following a mechanical system built on discipline, diversification, and momentum.One of the biggest mindset shifts discussed here is this: you do not have to know what is going to happen next to be successful in the market. In fact, accepting that you do not know is the foundation of real trading consistency.We dive into the NAPS framework and how it ranks stocks using quality, value, and momentum. We talk about sector diversification, why spreading exposure across strong areas of the market matters, and why removing emotional bias can dramatically improve long term performance.Here are some of the key takeaways:✅ Buy strength, not weakness. If price is rising, demand is present.✅ Do not average down on losers. That is emotion, not strategy.✅ Exit rules are critical. Many of the biggest winners eventually collapse.✅ Expectancy is what matters. Win rate and payoff ratio determine your edge.✅ Frequency multiplied by expectancy drives long term outcomes.The math behind expectancy is explained clearly in this breakdown. A 57 percent win rate combined with winners nearly twice the size of losers creates powerful compounding over time. That is not hype. That is probability.We also cover why liquidity matters, why some sectors deserve capital while others do not, and why blindly holding a stock because you “believe in the story” can quietly destroy returns.Another major theme in this video is discipline. Most investors start with good intentions. Then emotion creeps in. They panic during volatility. They hold losers too long. They sell winners too early. A rules based system eliminates those psychological traps.OVTLYR University is referenced as a completely free trading course that walks through building a personalized trading plan. Not copying someone else's trades. Not guessing. But designing a strategy that fits your personality, risk tolerance, and time horizon.At the end of the day, you will not get paid unless price is going up. Trend matters. Structure matters. Consistency matters. You cannot abandon your plan after one losing trade and expect long term success.If you are serious about systematic trading, stock market investing, swing trading, risk management, sector rotation, and building sustainable edge in volatile markets, this video delivers practical, actionable insight.The market rewards discipline. It punishes ego.Build the plan. Follow the rules. Let the math work.

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Naps are healthy, Brian is not, and a full breakdown of Geese on 'SNL'. Chicago’s best morning radio show now has a podcast! Don’t forget to rate, review, and subscribe wherever you listen to podcasts and remember that the conversation always lives on the Q101 Facebook page. Brian & Kenzie are live every morning from 6a-10a on Q101. Subscribe to our channel HERE: https://www.youtube.com/@Q101 Like Q101 on Facebook HERE: https://www.facebook.com/q101chicago Follow Q101 on Twitter HERE: https://twitter.com/Q101Chicago Follow Q101 on Instagram HERE: https://www.instagram.com/q101chicago/?hl=en Follow Q101 on TikTok HERE: https://www.tiktok.com/@q101chicago?lang=enSee omnystudio.com/listener for privacy information.

This week on The Final Furlong Podcast Weekend Betting Guide, Emmet Kennedy is joined by Andy Newton, Jake Wilkes and Peter Michael to break down every race on Trials Day at Cheltenham, plus the best betting angles at Doncaster and Fairyhouse. If you're serious about Festival betting, this is the card that quietly produces winners for: • The Ultima • The Plate • The Stayers' Hurdle • The Turners • The Albert Bartlett We strip away the hype and focus on profiles, trends and prices that actually matter.

Today's topics0:00 — Intro01:19 — Ranger School ruck failure07:33 — How to earn strong peer ratings during Team Week15:54 — How to deal with ADHD22:36 — Bodyweight vs run/ruck performance25:40 — Deadlift swaps in JG3 (hex bar vs RDLs)29:24 — Sleep prep vs selection reality35:04 — Naps, sleep debt, and recovery33:38 — Ruck Run Lift + odd-object carries40:59 — Muay Thai during selection prep48:25 — Five-mile PRs & endurance benchmarks49:25 — Sugar intake during training---Questions? Look for bi-weekly Q&A on my stories. I'll answer your questions on IG and here on the podcast.---New Selection Prep Program: Ruck | Run | Lift New Hybrid Program: Jacked Gazelle 3.0Ebook: SOF Selection Recovery & Nutrition Guide---TrainHeroic Team Subscription: T-850 Rebuilt (try a week for free!)---PDF programs2 & 5 Mile Run Program - run improvement program w/ strength workKickstart- beginner/garage gym friendlyTime Crunch- Workouts for those short on timeHypertrophy- intermediate/advancedJacked Gazelle- Hybrid athleteJacked Gazelle 2.0 - Hybrid athleteSFAS Prep- Special forces train-upRuck | Run | Lift - Selection Prep—Spoken Supplements: Code terminator_trainingCwench supplements: Code terminator_training---Let's connect:Newsletter Sign UpIG: terminator_trainingYoutube: Terminator Training Methodwebsite: terminatortraining.comSubstack

NAPS Executive Vice President Chuck Mulidore, joins Bob to discuss preparations underway for the 2026 NAPS legislative conference in our nation's capital (March 15 - 18) and the anticipated agenda. In addition, Chuck and Bob talk about recent changes relating to the meaning of the USPS "postmark" and the growing vacancies on the USPS Board of Governors. 

Battling chronic inflammation, gut chaos, or sleep sabotage as an autistic/AuDHD/ADHD young adult?

JOIN THE AOS ACADEMY – top-tier, high-impact online courses designed to catalyze your success and satisfaction in life – learn more at https://aos.academy Join host Steve Wohlenhaus on the ANATOMY OF SUCCESS podcast and dig deep into what actions you can take to find success in health, work, and relationships. Expect transparent candor and challenges that require action, all to help you define success on your own terms. CONNECT ON SOCIAL LinkedIn: https://www.linkedin.com/in/steve-wohlenhaus/ Instagram: @stevewohlenhaus / https://www.instagram.com/stevewohlenhaus/ Facebook: stevewohlenhaus / https://www.facebook.com/stevewohlenhaus TikTok: @stevewohlenhaus / https://www.tiktok.com/@stevewohlenhaus More about Steve: https://weatherology.com/steve/ Steve's real-time audio weather company: https://weatherology.com/ Catch the latest episodes or binge the podcast on Spotify, Apple Podcasts, or Amazon.

One of our favorite Morning Show interviews from 2025 was with James Parker, author of "Get Me Through the Next Five Minutes: Odes to Being Alive." The various odes in this book include "Ode to Naps," "Ode to Giving People Money," and "Ode to Running in Movies." The book is both thought-provoking and hilarious.

Today on the Woody and Wilcox Show: Flight diverted because of pepper spray; Naps for people under 30; Awful siblings stories; Woody Game Wednesday; HOA snafus; And so much more!

From January, 2021: A mom writes in trying to juggle naps and screens, learning to issues around bedtime. Learn more about your ad choices. Visit megaphone.fm/adchoices

Happy Holidays!See you next week.Find all episodes of the Business Strategy for CPAs here:https://www.businessstrategyforcpas.com/---------FOUR ways I help overworked CPAs go down to 40 hours without losing revenue or hiring:THE EMAIL COURSE – Freegeraldinecarter.com/stop-working-weekendsStop Working Weekends will teach you how to reduce your hours without giving up revenue.THE BOOK – $9.99geraldinecarter.com/bookDown to 40 Hours – A Roadmap for CPAs to End Overworking Without Losing RevenuePEAK FREEDOM COMMUNITY – $197/mogeraldinecarter.com/peak-freedomFor solo and small accounting firm owners who want to rise above the insanity of hustle-cultureDOWN TO 40 HOURS ACCELERATOR – $995/mogeraldinecarter.com/40For the overworked CPA at multiple six figures of revenue who is ready to stop working weekends, wants to implement overdue changes, and doesn't want to do it alone. You'll make progress faster and with more confidence. …

It's a Final Furlong Saturday Betting Special as Emmet Kennedy, Andy Newton, George Gorman and Peter Michael return with your complete Ascot & Haydock Racing Guide. Big handicaps, a Grade 1 centrepiece, strong opinions, and NAPs at proper prices — this is essential listening if you're betting this weekend.

We've gathered the NaPS lab to answer all your fascinating questions on all things sleep! A perfect bitesize episode to get stuck into the marvellous world of sleep. 1. How does sleep deprivation affect mental health? - Answered by Martha WawrzutaBunney, B. G. , Bunney, W. E. (2013). Mechanisms of Rapid Antidepressant Effects of Sleep Deprivation Therapy: Clock Genes and Circadian Rhythms. Biological PsychiatryFang, H., Tu, S., Sheng, J., Shao, A. (2018). Depression in sleep disturbance: A review on a bidirectional relationship, mechanisms and treatment. Journal of Cellular and Molecular Medicine2. What is narcolepsy? - Answered by Kyrillos MeshrekyLeschziner G., Narcolepsy: a clinical review, Practical Neurology 2014;14:323-3313. Does the full moon affect sleep? - Answered by Al Saqib MajumderCasiraghi, L. et al. (2021). Moonstruck sleep: Synchronization of human sleep with the moon cycle under field conditions. Chaput, J. P. et al. (2016). Are Children Like Werewolves? Full Moon and Its Association with Sleep and Activity Behaviors in an International Sample of Children. Sleep Medicine4. How does a smart watch track sleep? - Answered by Yan Wang5. What is orthosomnia? - Answered by Sophie Smith Baron, K.G., et al. (2017) Orthosomnia: Are some patients taking the quantified self too far? J Clin Sleep Med6. What is sleep regression and how long does it last? - Answered by Mo AbdellahiWeinraub, M. et al. (2012). Patterns of developmental change in infants' nighttime sleep awakenings from 6 through 36 months of age. Developmental PsychologyBruni O. et al. (2014) Longitudinal study of sleep behavior in normal infants during the first year of life. J Clin Sleep Med7. Does Magnesium Citrate help you sleep? - Answered by Dulni PeramunugamageMagnesium for sleep, Sleep Foundation, 20258. Does dark chocolate help you sleep? - Answered by Martha Nguyen Abdoli, E. et al. (2024). A clinical trial of the effects of cocoa rich chocolate on depression and sleep quality in menopausal women. Scientific reports,Garbarino, S., Garbarino, E., & Lanteri, P. (2022). Circadian Rhythm, Mood, and Temporal Patterns of Eating Chocolate: A Scoping Review of Physiology, Findings, and Future Directions. NutrientsMusic by Sergio Prosvirini from PixabayCheck out our NaPS website to find out more about the podcast, our research and events. This recording is the property of the Sleep Science Podcast and not for resale.

It's a Final Furlong Betting Special with Emmet Kennedy, Andy Newton, George Gorman & Jamie Wrenn — your full Saturday Racing Guide across Cheltenham and Doncaster, featuring big-price NAPs, bold opinions, and Emmet's ambitious Lucky 63. If you're betting this weekend, this is essential listening.

Did an early version of Elton John's Saturday Night include the lyric "Saturday night's alright for fighting crosswords"? We don't know for certain, but we do know that today's crossword was an epic battle -- at least for Mike. Jean, as usual, found this to be a more of a minor skirmish. As we have come to expect from Adrian Johnson, author of today's puzzle, the clues had a lot of spice and bite. For example, 27D, High-level intelligence assets?, SPYPLANES (nice!); 25D, What sfouf is, in Lebanese cuisine, CAKE (we'll take two, please

It's one of the most anticipated weekends of the jumps season with Constitution Hill, Golden Ace, The New Lion, Anzadam, and a stacked supporting cast across Newcastle, Newbury and Fairyhouse - and Emmet Kennedy is joined by Andy Newton, George Gorman and Peter Michael to break down a sensational Saturday of racing. We start with the Fighting Fifth Hurdle (2:00 Newcastle) — a race that looks like it could define the early Champion Hurdle picture.Constitution Hill's seasonal return, The New Lion stepping up, Golden Ace bringing champion credentials, and Anzadam adding serious pace. The panel agree it's down to two horses, and three of them are firmly in the same camp. At Newbury, Myretown heads the betting for the Hennessy Gold Cup, but the team make the case for a trio of big-priced alternatives at 12/1, 22/1 and 28/1. There's proper disagreement, bold opinions and deep angles on pace, trends and stamina. Punters get plenty to work with:• George's NAP double pays 17/1• Peter's NAP is a 5/2 shot• Andy fires a 10/1 NB plus 9/2, 5/1 and 7/4 bets• Emmet rolls out a Lucky 31 including 16/1, 13/2, 20/1, 7/2 and 7/4 selections Presented by 1xBet.ie – more than 7000 events per day, fast withdrawals, and new customer specials. The link to 1xBet.ie is here: ⁠⁠https://cutt.ly/0r7bzDoH⁠⁠ 18+. T&Cs apply. Gamble responsibly. 1xBet knows the craic. Bet with your head, not above it. We also preview:• 1:40 Newbury – Bet £10 Get £50 Handicap Hurdle• 2:15 Newbury – Gerry Feilden Intermediate Hurdle• 3:15 Newcastle – Rehearsal Chase (Premier Handicap)• 3:35 Newbury – Jim Joel Memorial Trophy• 2:36 Fairyhouse – Hatton's Grace Hurdle (G1) With value plays, sharp stats, confident NAPs, lively debate and plenty of laughs, this is essential listening before placing your weekend bets. ⚡ Proven Form: Winners tipped recently at 20/1, 16/1, 14/1, 12/1, and 10/1.

CONQUER SHYNESS

75 HARD Day 51 (peer therapy experiences, sativa experiences, mood and naps). Pre holidays. PEOPLE START PLANNING IN ADVANCE HOW YOU WILL APPROACH THE HOLIDAYS!

Episode 378 revisits Dr. Shane Creado's science-driven advice on sleep, strategic napping, and why sleep is foundational for health, hormones, immunity, and performance. Learn practical nap protocols (10–20 minutes or 90-minute recovery naps), timing, environment tips, and how to protect your morning from cortisol-spiking habits like checking phones. The episode also shows how combining a short nap with the Silva Method — setting an intention and entering alpha — can boost creativity, insight, and problem-solving. It concludes with actionable routines to improve sleep consistency, support shift workers, and make sleep a strategy for better productivity and well-being. Welcome back to SEASON 14 of The Neuroscience Meets Social and Emotional Learning Podcast, where we connect the science-based evidence behind social and emotional learning and emotional intelligence training for improved well-being, achievement, productivity and results—using what I saw as the missing link (since we weren't taught this when we were growing up in school), the application of practical neuroscience. I'm Andrea Samadi, and seven years ago, launched this podcast with a question I had never truly asked myself before: (and that is) If productivity and results matter to us—and they do now more than ever—how exactly are we using our brain to make them happen? Most of us were never taught how to apply neuroscience to improve productivity, results, or well-being. About a decade ago, I became fascinated by the mind-brain-results connection—and how science can be applied to our everyday lives. That's why I've made it my mission to bring you the world's top experts—so together, we can explore the intersection of science and social-emotional learning. We'll break down complex ideas and turn them into practical strategies we can use every day for predictable, science-backed results. This week, in our review of EP 72 with Shane Creado, MD and his book Peak Sleep Performance for Athletes and will learn:  How strategic napping, morning brain habits, and even the Silva Method all work together to reset your brain, boost performance, and transform your health from the inside out. Clip 1: The Science of Strategic Napping In Clip 1, Dr. Shane Creado explains why every cell in the body follows its own circadian rhythm—and why humans were historically wired for polymodal sleep, with natural dips in alertness that make afternoon naps biologically appropriate. You'll learn: Why the “post-lunch crash” is actually a melatonin rise, not just fatigue Why old advice to “avoid naps” is outdated How short, intentional naps can boost alertness, learning, mood, and performance The simple rules behind strategic napping: length, timing, and environment This clip lays the groundwork for using naps as a tool—not a crutch—for better brain function. Clip 2: Your Morning Cortisol Curve & Hidden Sleep Dangers Clip 2 shifts the focus to the first moments of your day. Dr. Creado warns that checking your phone the moment you wake up spikes cortisol and sends your brain into danger mode, increasing anxiety and disrupting emotional regulation for the entire day. You'll also learn: Why shift work fragments DNA Why the WHO classifies shift work as a possible carcinogen How sleep protects your hormones, immune system, gut health, and long-term aging This clip reinforces that sleep is foundational biology, not optional or replaceable. How This All Connects to The Silva Method We close the episode by tying these insights back to our most-listened-to series—the Silva Method. Both Dr. Creado's strategies and Silva's techniques point to the same powerful truth: When we intentionally shift the brain into restorative states—through sleep, strategic napping, or Alpha/Theta training—we unlock higher performance, creativity, intuition, and emotional stability. You'll see how: Strategic naps naturally guide the brain into Alpha and Theta brainwave patterns Morning routines that protect your cortisol curve mimic Silva's “mental housecleaning” Sleep resets the brain in the same way Silva exercises reset focus, clarity, and intuition Both methods teach us to work with the brain, not against it Together, the science of sleep and the mental training of Silva give you a complete framework for building peak performance from the inside out. Episode 378: Featuring Dr. Shane Creado (Integrating the Silva Method[i] for Increased Creativity-Nap Integration) For today's Episode 378, we continue with our review of past episodes as we make connections to prior learning with whatever it is that we are currently working on this year. I'll create a roadmap at the end of this season so this pathway will make sense to us (I hope!) as we piece together important parts of our success puzzle and begin to bring them to life. As we review these episodes, you'll notice that around the time of the pandemic, around 2020, our interviews took a turn towards health and wellness, and to stay on track, I created a framework of our Top 5 Health Staples on Episode 87[ii], which eventually evolved into our Top 6 Health Staples when we added stress reduction to help us to boost our physical and mental health. This week, we're going back to one of my favorite interviews with the inspiring Dr. Shane Creado, who we first met on EP 72[iii] in July 2020 on the topic of “Sleep Strategies that Will Guarantee a Competitive Advantage.” Dr. Creado is a double board-certified sleep medicine doctor and psychiatrist who practices functional sleep medicine, integrative psychiatry, and sports psychiatry. He brings all of these specialties together to uncover the underlying factors that sabotage our sleep and then treats them comprehensively, helping people to achieve their health and performance goals with sleep at the forefront. To quickly review his background: Dr. Creado completed an undergraduate degree in physical therapy, went on to earn his MD, and then completed a fellowship in Sleep Medicine at the University of Wisconsin, recognizing the huge overlap between sleep and psychiatric issues. He believes in optimization, not normalization, and devotes his work to optimizing brain health in professional athletes, executives, and anyone interested in peak performance. We did a deep dive into his book Peak Sleep Performance for Athletes: The Cutting-Edge Sleep Science That Will Guarantee a Competitive Advantage on EP 71[iv] so that, when he came on EP 72, we could maximize our time together, by asking the most practical questions to help all of us move the needle with our sleep. How did I come across Dr. Creado? I first heard him on Dr. Daniel Amen's Brain Warrior's Way Podcast, since he worked closely with Dr. Amen at that time. At that point I was just beginning to learn how to track and improve my own sleep. This conversation with him actually happened about a year before our interview with Dr. Kristin Holmes,[v] VP of Performance Science at WHOOP, and before I began officially measuring my sleep data with a wearable device. A few months after this interview, Dr. Creado reviewed my brain scan results from Dr. Amen's Clinics and told me that my brain showed the same pattern as someone who was sleep deprived (which we shared on EP 84[vi]). That feedback sent me searching for what else I could do to improve this crucial health staple: sleep. This episode opened the door for me to meet many other leaders in health and wellness and ultimately led to our deep dive into the six health staples that are scientifically proven to improve our mental and physical well-being. This was all years before our popular series on The Silva Method[vii] (still our most-listened-to series on this podcast), where we covered how to improve our creativity and innovation with sleep, and also before our review of The Fisher Wallace Brain Stimulator[viii] that held the top spot for years (with the topic of improving sleep). But it all really began with conversations like this one—with Dr. Shane Creado—on achieving peak performance with our sleep. So let's go back to March 2020 and revisit what Dr. Creado had to say about sleep.   VIDEO 1 – Click Here to Watch Dr. Creado reminds us that every cell in our body has its own circadian rhythm. When we understand this, it becomes clear what we need to do to support healthy sleep. He explains that historically, human sleep has been polymodal—people would sleep a few hours early in the night, wake for a bit, then sleep again in the early morning, and often nap in the afternoon. This pattern lines up with how melatonin behaves in the body: it rises at night, dips, and then shows a slight rise again in the afternoon. So when you feel sleepy after lunch, it's not just the food—it's your melatonin rising and your brain asking for a recharge. Key Takeaways from Dr. Shane Creado Dr. Creado challenges older sleep-hygiene advice that says to avoid naps altogether. In his words, that's “pretty much wrong.” Naps can be incredibly helpful—as long as you're strategic about them: Know how long you're going to nap Be deliberate about when and where you do it These are the keys to strategic napping, which we'll explore more as we revisit this powerful conversation. But first, let's put strategic napping into action. Put These Tips into Action 1. Keep Your Nap Between 10–20 Minutes (Power Nap) Short naps prevent you from dropping into deep sleep. This helps you wake up refreshed—not groggy—and boosts alertness, memory, and mood. 2. Use the 90-Minute Cycle Only When Needed A full 90-minute nap allows you to complete an entire sleep cycle. Use this only if you're: recovering from sleep debt jet-lagged coming off a night of fragmented sleep Avoid these longer naps late in the day. 3. Nap Before 3:00 PM Align your nap with the natural melatonin rise that occurs in the early afternoon. This prevents nighttime sleep disruption and supports your circadian rhythm. 4. Create a Consistent Nap Environment Set up conditions that your brain recognizes as “rest time”: dark or dim lighting comfortable temperature (lower temperatures are recommended) quiet or white noise reclining or lying down if possible Consistency trains the brain to drop into restorative rest efficiently. 5. Use a Caffeine Nap (If It Works for You) Drink a small amount of caffeine (like green tea or half a cup of coffee) immediately before a 10–20 minute nap. The caffeine kicks in right as you wake, giving you a double boost. 6. Set an Alarm Helps you avoid drifting into deep sleep and waking up groggy. This trains your brain to trust short naps and prevents oversleeping. 7. Observe Your Afternoon Melatonin Dip If you feel naturally sleepy between 1:00–3:00 PM, this is your biological nap window. Don't fight it—leverage it (if you can). 8. Don't Nap to Escape Stress Use napping as a performance tool, not an emotional coping mechanism. If you're lying down to escape anxiety, use breathwork or a 5-minute mindfulness break instead. 9. Track Your Sleep Response Everyone's nap sensitivity is unique. Track how naps affect your: nighttime sleep alertness mood work performance training or athletic performance If you want to dive deep, measure it: WHOOP, Oura, or any wearable can help determine your best nap duration and timing. 10. Combine Naps With Movement A short walk before or after a nap enhances the circadian benefit and clears residual grogginess. PUTTING THESE TIPS INTO ACTION: By now, we've all heard that napping is not a sign of laziness—it's a strategic tool for combating the sleep epidemic we're facing. Sleep deprivation can impair the brain as much as being under the influence, which is why even short, well-timed naps can play a powerful role in restoring our cognitive performance, mood, and overall health. I had to look to see what Matthew Walker[ix] (also known as the Sleep Diplomat) had to say about napping, compared to Dr. Creado's view, since I was studying both at the same time. If you look at this chart I've added in the show notes, you can see that Dr. Creado's philosophy helps you to nap for performance; (which makes sense to me since Dr. Creado advises athletes) and Matthew Walker helps you to nap without harming your nighttime sleep. His advice also made sense to me as he advises the general population, and the statistics don't lie. Most of us are sleep deprived. Both sleep experts believe in the power of taking naps, and they both lean towards napping for less than 20 minutes for power napping that avoids grogginess. While not all work environments are built to support this research, that surrounds napping before 3pm, there are companies that are embracing this research, you can Nap on the Job at These 10 Companies[x] Google PricewaterhouseCoopers Ben & Jerry's Cisco Potato Zappos Nike Uber White & Case Thrive Global If you like this option, you're in good company. Many organizations are already embracing future-focused workspaces with this research in mind. Arianna Huffington, now the founder of Thrive Global, has been one of the loudest voices calling attention to the sleep-deprivation crisis. She wrote the best-selling book The Sleep Revolution[xi] to highlight the science behind sleep and why our culture must change. Huffington points to research showing that naps boost the immune system, lower blood pressure, increase learning capacity, improve memory, and enhance our ability to perform complex tasks (Yahoo Finance). Companies adopting nap rooms and rest pods aren't being trendy—they're aligning their workplaces with well-established neuroscience and physiology. And this brings us full circle, because Dr. Shane Creado was emphasizing these same science-backed principles long before workplace culture caught up, showing us exactly how sleep—and even strategic napping—can become a powerful tool for peak performance. And here's where today's episode takes a powerful turn. We are going back to our MOST downloaded Series, The Silva Method, to now implement this method into Dr. Creado's tip for napping, to increase our creativity, innovation and productivity. The Silva Method & The 20-Minute Nap Where Creativity, Insight & Neuroscience Meet** Now that we know what to do from Dr. Creado's research—use short, strategic naps to support performance—the next step is to take this deeper and connect it to the most transformative tool that we've covered in our 7 years of hosting this podcast: The Silva Method. This is where the magic happens, as theory meets practice. What José Silva taught decades ago about guiding the brain into the Alpha state (a mental state of calm wakefulness, that is distinct from the high-frequency beta waves of a busy, alert mind) aligns perfectly with what neuroscience shows happens in a 20-minute nap. And it also explains why so many innovators—Einstein, Edison, Dalí, Tesla, Da Vinci—used structured micro-naps or “drifting states” to solve complex problems. They weren't just resting. They were deliberately entering the insight zone. Edison used metal balls to wake himself the moment he crossed into Theta (the brain state of deep relaxation that's a gateway to creativity, inspiration and new ideas). Dalí held a key over a plate for the same purpose. Einstein was known for multiple micro-naps throughout the day. Da Vinci mapped polyphasic sleep schedules to stay in that creative borderland between wake and sleep. They had discovered what both neuroscience and the Silva Method confirm: The moments between wakefulness and sleep—Alpha and early Theta—are the brain's most fertile ground for new ideas. **If you have not yet listened to the 4 PART SERIES on The Silva Method[xii], I highly encourage it as we do go into detail on HOW to start this practice, and learn how to train your brain to accomplish outstanding results that truly will shock you. How This Works? The Silva Method adds conscious intention. Before entering the Alpha, State you plant a question, problem, or intention—something that you want to solve, or learn more about. Then during the nap-like drift, the brain naturally reorganizes information, makes connections, and surfaces insights. When you return to Beta (full wakefulness), those insights often rise effortlessly. I've been doing this practice for 26+ years now, and I can tell you that it takes practice. In the beginning, I didn't have control of what was showing up on the screen of my mind during these short naps, and I had a difficult time understanding what certain things (or insight that were flashing on the screen of my mind) really meant. This will take practice, but it's well worth the time spent. A 20-minute nap and The Silva Method are using the same brain states—one intentionally, one biologically. Combined, they become a powerful creativity tool. Why This Works (Neuroscience + Silva) ✔ The brain enters Alpha/Theta — insight frequencies ✔ Cortisol drops — freeing cognitive resources ✔ The Default Mode Network activates — your “creative network” ✔ The nap resets your mental clarity ✔ The Silva Method gives the mind a specific task (whatever it is you are looking to solve). Together, they create a simple, natural protocol for breakthrough thinking. How To Use The Silva Method with a 20-Minute Nap to Improve Creativity? Here's a simple protocol that we can all use: Set an intention “Show me a solution for ___.” “Give me a creative idea for ___.” Enter Alpha (Silva Method) Use the 3–2–1 countdown or your preferred Silva relaxation method. Drift for 15–20 minutes You don't need full sleep—just hover between wake and sleep. Wake & Write Capture any images, ideas, feelings, or impressions immediately. This is truly one of the fastest ways to reset the brain, boost creativity, and spark intuition—because it aligns neuroscience with intention. The insights that you discover here are life-changing. Start writing down the ideas you “see” and “feel” and you will begin to find solutions to problems or ways forward in your daily life. VIDEO 2 Click Here to Watch Which brings us to our 2nd clip from Dr. Creado who reminds us about an important habit (that I have yet to master). Dr. Creado explains the deeper biological consequences of poor sleep with a powerful reminder: “If you immediately go to social media or your work emails as soon as you wake up, your cortisol levels are boosted even more. You go straight into danger mode and anxiety mode, and that's how you start your day.” He goes on to give an example many people don't realize the seriousness of: “Shift work actually causes fragmentation and breaks in your DNA. It sets people up for an increased risk of heart attacks and strokes. The World Health Organization has even designated shift work as a possible carcinogen—a cancer-causing behavior.” Most people think a few hours of lost sleep just makes them groggy or irritable, but as Dr. Creado explains, the consequences go much deeper: “This goes down to your very DNA. Sleep is your anchor. It can stave off aging. It can prevent obesity and inflammation. It can boost your immune system. It can delay menopause. It can upregulate testosterone and growth hormone levels, suppress stress hormones, and even regulate your gut flora.” This section reinforces the core theme of your episode: sleep is foundational biology—not a luxury—and optimizing it has ripple effects across every major system of the body. Key Takeaways from Dr. Shane Creado's 2nd Clip Avoid social media and emails immediately upon waking. They spike cortisol and activate “danger mode,” increasing anxiety from the moment your day begins. Shift work is biologically damaging. It fragments DNA, increases risk of heart attacks and strokes, and is recognized by the WHO as a possible carcinogen. Sleep is not optional—it's your biological anchor. It stabilizes your entire internal system, including mood, hormones, metabolism, and immunity. Poor sleep accelerates aging. Adequate sleep can slow (and even reverse) biological wear, protecting long-term health. Sleep regulates critical hormones. It boosts testosterone and growth hormone while reducing stress hormones like cortisol. Your gut depends on your sleep. Quality sleep helps maintain healthy gut flora, which influences everything from mood to inflammation to immunity. Put These Tips Into Action Here are simple, science-backed steps you can start today to optimize your sleep: 1. Protect the First 30 Minutes of Your Morning No social media No emails No news Use this time for grounding: hydration, sunlight, breathwork, or light movement. Dr. Creado is far from the only expert emphasizing this point—best-selling author Brendon Burchard includes it as one of his core High Performance Habits, reminding us that how we start our morning sets the tone for our entire day. 2. If You're a Shift Worker, Control What You Can Keep a consistent sleep–wake schedule when possible Use blackout curtains and cool temperatures Nap strategically to offset circadian disruption Prioritize sleep hygiene even more than daytime workers (This population is often overlooked. It came up with Dr. Creado, as well as with our interview with Kelly Roman how many people with shift work should be given extra support). 3. Build a Nighttime Routine That Signals “Safety” to the Brain Dim lights 60–90 minutes before bed Reduce screens Use calming cues: stretching, reading, warm shower, or meditation Keep a consistent bedtime 4. Use Strategic Napping to Lower Stress Hormones 10–20 minutes in the early afternoon Set an alarm to avoid deep-sleep grogginess A “caffeine nap” can boost alertness if well-tolerated 5. Strengthen Your Hormone Health Through Sleep Consistency Aim for 5–8.5 hours per night Regular sleep schedules support testosterone, growth hormone, and metabolic stability 6. Support Your Gut Through Rest Quality sleep = more balanced gut flora Try to eat your final meal 2–3 hours before bed Avoid heavy meals late at night 7. View Sleep as the Foundation for Everything Else Instead of seeing sleep as something to “fit in,” shift your mindset: Sleep is the strategy that makes all your other strategies work better. REVIEW AND CONCLUSION — Episode 378 PART 1 of our REVIEW with Dr. Shane Creado Key Insights From Video 1: Your Biology Wants You to Nap Dr. Creado reminded us that every cell in the body runs on its own circadian rhythm, and historically, humans slept in multiple phases—including early afternoon naps aligned with our melatonin's natural rise. He challenged outdated sleep-hygiene rules that discouraged napping and instead showed us how strategic naps—short, intentional, and well-timed—can restore energy and boost performance. We covered practical strategies for making napping work in real life, from 10–20 minute power naps to full 90-minute cycles when recovery is needed, emphasizing timing, environment, and consistency. Napping for Performance vs. Protecting Nighttime Sleep To deepen this topic, we compared Dr. Creado's approach with Matthew Walker's. Both agree that short naps (under 20 minutes) offer the best everyday benefits, though their philosophies differ: Creado teaches you to nap for performance, especially for athletes and high performers. Matthew Walker teaches you to nap without disrupting nighttime sleep, focusing on the general population. And while not all workplaces support napping, many leading companies now do—Google, Cisco, Zappos, Nike, Uber, PwC, and more—reflecting research championed by leaders like Arianna Huffington, who has long warned that sleep deprivation is a cultural crisis. Naps, she notes, improve immunity, blood pressure, learning, memory, and performance. Organizations adopting nap rooms aren't following a trend—they're following neuroscience. Key Insights From Video 2: Protect Your Morning Brain In our second clip, Dr. Creado warns about a habit many of us (including myself) struggle with: checking the phone immediately upon waking. This single behavior spikes cortisol and sends the brain into “danger mode,” setting the tone for an anxious, reactive day. He also described the biological risks of shift work—including DNA fragmentation and increased risk of heart attack and stroke—conditions serious enough that the WHO classifies shift work as a possible carcinogen. His message was clear: Sleep is your anchor. It affects aging, inflammation, immunity, hormone balance, and even gut health. Dr. Creado reminded us that sleep isn't a luxury—it's foundational biology. When we optimize sleep, we improve every system in the body: our hormones, immunity, focus, mood, and even our longevity. And when we take what he taught and combine it with the intentional practice of The Silva Method, we unlock something even more powerful. A simple 20-minute nap becomes more than rest—it becomes a doorway into the Alpha state where creativity, insight, and intuition live. This is why so many innovators throughout history used micro-naps to solve problems. The Silva Method simply adds conscious intention. And when we pair intention with the brain's natural rhythms, we create one of the most reliable pathways for breakthroughs. And watch how your best most innovative and creative ideas begin to rise to the surface.   With that thought, we will close out this episode, and we will see you next week, with PART 2 of our interview review with Dr. Creado. We have only scratched the surface of our review of this important health staple of sleep. See you next week.   REFERENCES: [i] Neuroscience Meets Social and Emotional Learning Podcast EPISODE #261 PART 1 of Apply the Silva Method for Improved Intuition, Creativity and Focus. https://andreasamadi.podbean.com/e/a-deep-dive-with-andrea-samadi-into-applying-the-silva-method-for-improved-intuition-creativity-and-focus-part-1/   [ii] Neuroscience Meets Social and Emotional Learning Podcast EPISODE #87 with Andrea Samadi on “The Top 5 Brain Health and Alzheimer's Prevention Strategies” https://www.achieveit360.com/the-top-5-brain-health-and-alzheimers-prevention-strategies-with-andrea-samadi/   [iii] Neuroscience Meets Social and Emotional Learning Podcast EPISODE #72 with Dr. Shane Creado on “Sleep Strategies that will Guarantee a Competitive Advantage.”  https://andreasamadi.podbean.com/e/dr-shane-creado-on-sleep-strategies-that-will-guarantee-a-competitive-advantage/   [iv] Neuroscience Meets Social and Emotional Learning Podcast EPISODE #71 with Dr. Shane Creado on “A Deep Dive into Dr. Creado's Peak Sleep Performance for Athletes”  https://andreasamadi.podbean.com/e/self-regulation-and-sleep-with-a-deep-dive-into-dr-shane-creados-peak-sleep-performance-for-athletes/   [v] Neuroscience Meets Social and Emotional Learning Podcast EPISODE 134 with Dr. Kristin Holmes, VP of Performance Science from Whoop.com https://andreasamadi.podbean.com/e/kristen-holmes-from-whoopcom-on-unlocking-a-better-you-measuring-sleep-recovery-and-strain/   [vi] Neuroscience Meets Social and Emotional Learning Podcast EPISODE 84 “Andrea's SPECT Image Brain Scan Results”  https://andreasamadi.podbean.com/e/how-a-spect-scan-can-change-your-life-part-3-with-andrea-samadi/   [vii] Neuroscience Meets Social and Emotional Learning Podcast EPISODE #261 PART 1 of Apply the Silva Method for Improved Intuition, Creativity and Focus. https://andreasamadi.podbean.com/e/a-deep-dive-with-andrea-samadi-into-applying-the-silva-method-for-improved-intuition-creativity-and-focus-part-1/   [viii] Neuroscience Meets Social and Emotional Learning Podcast EPISODE 120 “Andrea's Personal Review of The Fisher Wallace Wearable Medical Device for Anxiety, Depression and Sleep/Stress Management” https://andreasamadi.podbean.com/e/personal-review-of-the-fisher-wallace-wearable-medical-device-for-anxiety-depression-and-sleepstress-management/   [ix] https://www.sleepdiplomat.com/   [x] https://finance.yahoo.com/news/nap-job-10-companies-100300632.html   [xi] https://www.amazon.com/Sleep-Revolution-Transforming-Your-Night/dp/110190402X The Sleep Revolution, Published by Arianna Huffington April 4, 2017 [xii] Neuroscience Meets Social and Emotional Learning Podcast EPISODE #261 PART 1 of Apply the Silva Method for Improved Intuition, Creativity and Focus. https://andreasamadi.podbean.com/e/a-deep-dive-with-andrea-samadi-into-applying-the-silva-method-for-improved-intuition-creativity-and-focus-part-1/  

The New York Giants once again showed they were a long way from being a quality NFL team on Sunday, is there anything left for viewers to watch? Join hosts Ethan, Nick and Weis for a round table discussion breaking down the latest in the Giants disfunction. Topics covered include Abdul Carter sleeping through a walkthrough and being benched the first series, Jaylin Hyatt giving up on the game sealing interception, Mike Kafka's first game as head coach and run through a long list of head coaching candidates after the season. 

When you have two young children, there are times when you do whatever you can to survive. That is when a mom in Georgia started using the swing to put her 4-month-old to sleep. Now it's the only way that her little one will fall asleep. This week on the podcast, Jennifer and Laura will give you the steps to get a little one back in the crib. Then, what do you do when your baby suddenly starts rejecting their bottle? We've got what to look for to get your baby back on the bottle.

Life has been lifin', folks! I'm sure we'll discuss what that means exactly on a future episode, but just know that it's been beating us both down and leaving us drained and de-brained! And also a guest had trouble with their wi-fi, so we decided to record a "Just Us" episode. In this EXCITING INSTALLMENT, we delve into the various animal sounds that plague us from outside our place, come up with The Almanac of Forgotten Facts - a book idea that will surely catch the publishing world on fire, Andy gives an update on his nutritionist/existentialist journey, and we answer YOUR advice questions about virtual therapy, sibling's real estate purchases and what to do when your partner dresses like shit! All this and MORE! If you'd like to ask your own advice questions, call 323-524-7839 and leave a VM or just DM us on IG or Twitter!We're in culture critic and Vulture writer Sean Malin's new book The Podcast Pantheon: 101 Podcasts That Changed How We Listen!ALSO BUY A SUPER CUTE "Open Your Hearts, Loosen Your Butts" mug! And:Support the show on Patreon (two extra exclusive episodes a month!) or gift someone a Patreon subscription! Or get yourself a t-shirt or a discounted Quarantine Crew shirt! And why not leave a 5-star review on Apple Podcasts? Or Spotify? It takes less than a minute! Follow the show on Instagram! Check out CT clips on YouTube!Plus some other stuff! Watch Naomi's Netflix half hour or Mythic Quest! Check out Andy's old casiopop band's lost album or his other podcast Beginnings!Theme song by the great Sammus! Hosted on Acast. See acast.com/privacy for more information.

Naps can offer significant benefits, from emotional regulation to improving memory and athletic performance. But there are right and wrong ways to snooze. A sleep psychologist and a sleep physician explain the factors of the perfect nap and the importance of daytime rest. This episode originally published Feb. 26, 2024.Take our survey at npr.org/lifekitsurvey.Follow us on Instagram: @nprlifekitSign up for our newsletter here.Have an episode idea or feedback you want to share? Email us at lifekit@npr.orgSupport the show and listen to it sponsor-free by signing up for Life Kit+ at plus.npr.org/lifekitLearn more about sponsor message choices: podcastchoices.com/adchoicesNPR Privacy Policy

Welcome to episode 450, where we're getting haunted by Christine's latest estate sale acquisitions. This week Em brings us a South African folklore in the Tokoloshe. Then Christine covers the heartbreaking Tallahassee disappearance and murder of Lori Analise Page. And tune into Leona's future podcast to hear more about her open-eyed naps... and that's why we drink! Right now, And That's Why We Drink listeners can save 30% on their first order of Cornbread Hemp! Just head to cornbreadhemp.com/DRINK and use code DRINK at checkout. Quit stalling and start saving when you make the switch to Mint Mobile. Shop plans at MINTMOBILE.com/ATWWD. The best way to cook just got better. Go to HelloFresh.com/DRINK10FM now to get 10 Free Meals + a Free Item for Life! Learn more about your ad choices. Visit podcastchoices.com/adchoices