Podcasts about sleep recovery

In this episode, the critical role of sleep in overall health and fitness is explored, emphasizing its impact on everything from energy levels to long-term recovery. Sleep apnea, often overlooked, is highlighted as a significant health risk, contributing to issues like low testosterone, heart disease, and cognitive decline. Improving sleep quality—focusing on deep and REM sleep—is essential for brain function and physical recovery, far beyond just sleep duration.Listeners are encouraged to pay attention to their sleep habits, including reducing technology use before bed and adopting relaxation techniques to wind down. The discussion also covers the benefits of supplements taken before sleep to aid in the body's regeneration process, offering practical advice on how to make sleep a cornerstone of a healthier lifestyle.Highlights of the Podcast00:04 – The Importance of Sleep01:29 – Health Risks of Sleep Apnea03:06 – Quality Over Quantity04:41 – Impact of Technology on Sleep09:55 – Supplements and Sleep Recovery

Join Gabby as she sits down with sleep expert and former NFL player Todd Anderson to dive deep into the importance of sleep, its role in human performance, and how to cultivate better sleep habits. Todd, who has transformed his career from professional football to becoming a wellness and recovery expert, shares his insights into optimizing sleep for both physical and mental well-being. The conversation spans everything from the science of sleep, misconceptions, the importance of routine, and practical tips for improving sleep quality. Sponsors: Timeline: Timeline is offering 10% off your first order of Mitopure. Go to timelinenutrition.com/GABBY and use code GABBY to get 10% off your order. OneSkin: Get 15% off OneSkin with the code REECE at https://www.oneskin.co/ #oneskinpod Jenni Kayne: Find your forever pieces @jennikayne and get 15% off with promo code REECE15 at jennikayne.com/REECE15! #jennikaynepartner Show Notes The Science of Sleep: What Happens When We Sleep [00:00:00 - 00:10:00] Todd discusses the physiological processes that take place during sleep, including how the brain and body reset. He highlights the significance of proper sleep in maintaining both mental and physical health. Common Sleep Issues and Misconceptions [00:10:01 - 00:25:00] Todd breaks down the common misconceptions about sleep, including how being overly focused on improving sleep (orthosomnia) can actually make sleep problems worse. He shares insights into the anxiety many people have around sleep and how to address it. Routines and Habits for Better Sleep [00:25:01 - 00:40:00] The conversation shifts to practical strategies for cultivating better sleep habits, such as maintaining a consistent bedtime, creating a relaxing pre-sleep routine, and avoiding screens before bed. Todd also discusses the importance of sleep environment, including the use of sleep masks and mouth taping. The Impact of Sleep on Athletic and Executive Performance [00:40:01 - 01:00:00] Todd and Gabby explore how sleep directly affects performance, both in sports and in business. Todd shares research showing that sleep-deprived executives are more likely to make erratic decisions, while athletes perform better with adequate rest. Sleep Recovery and Fixing Poor Sleep Patterns [01:00:01 - 01:15:00] Todd explains how to recover from long-term sleep deprivation and reset poor sleep patterns. He emphasizes the importance of patience, consistency, and holistic recovery methods, including non-opioid pain management and mindfulness techniques. Sleep and Relationships: Creating a Supportive Environment [01:15:01 - 01:30:00] Gabby and Todd dive into how sleep affects relationships, from parenting to partnership. They discuss how emotional regulation and communication improve with proper sleep, and how poor sleep can lead to increased tension in relationships. Entrepreneurship and Sleep: Balancing a New Business with Rest [01:30:01 - 01:50:00] As an entrepreneur himself, Todd shares insights into balancing the demands of running a business with getting enough rest. He highlights the challenges and rewards of creating a product-based business in the sleep and recovery space. Resources: Todd Anderson's Website: Learn more about Todd's sleep coaching and recovery products at https://www.toddanderson42.com/ Follow @toddanderson42_ on Social Media: Stay updated on his latest insights and products related to sleep and performance. Everything Gabby Reece: YouTube: https://www.youtube.com/@GabbyReece Instagram: https://www.instagram.com/gabbyreece/ TikTok: https://www.tiktok.com/@gabbyreeceofficial Facebook: https://www.facebook.com/OfficialGabrielleReece/ Gabby Reece Website - https://gabriellereece.com/ Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode, Fred Bodimer explores the recent health crises making headlines. At least nine people have died from listeria infections linked to Boar's Head deli meats, with 57 hospitalized across 18 states. USDA inspections reveal serious violations at a Virginia Boar's Head plant. The episode also delves into the alarming rise in mosquito-borne diseases, including two deaths from West Nile virus and a young Missouri resident paralyzed due to complications. Additionally, a new study highlights widespread deficiencies in 15 essential micronutrients, and we discuss findings on how catching up on sleep over the weekend can lower heart disease risk.

In today's episode, you'll get to dive into a world few ever get to see... I'm joined by Andrew Bustamante, a former CIA intelligence officer and the founder of EverydaySpy.com. Andrew's journey from the Air Force to the CIA is a story of transformation, grit, and adapting elite skills to everyday life. In our conversation, you'll uncover the intricacies of the CIA recruitment process, Andrew's transition into this high-stakes world, and how his experiences have shaped the way he approaches life and business today. Andrew Bustamante is a former covert CIA intelligence officer, decorated military combat veteran, successful Fortune 10 corporate advisor, and a proud husband and father. After 20 years running human and technical intelligence operations for private and government clients worldwide, Andrew founded EverydaySpy.com—the first-ever digital spy training platform. Headlining both US and international media, Andrew's training events have been praised for their innovative, authentic, and life-changing impact. When he isn't giving interviews, running spy exercises, or supporting private intelligence contracts, Andrew lives with his wife (also an ex-CIA officer) and his two children in western Colorado. Now, while Andrew can't reveal the specifics of his covert operations due to a lifetime secrecy agreement, he's got a treasure trove of general CIA skills and tactics that he shares through his platform, EverydaySpy.com. In our episode together, you'll discover how these espionage techniques can enhance your personal and professional life. We even delve into the fascinating topic of polygraphs—did you know it's possible to beat one by focusing on the polygrapher rather than the machine itself? Andrew will also reveal why biohacking is a necessity for those in high-stress fields like espionage. He discusses the practical recovery routines he developed while on operations, focusing on sleep, nutrition, and tailored exercise. He also shares some of his go-to practices for managing stress and maintaining peak health, like the use of L-theanine for anxiety and magnesium supplements. His pre-sleep and morning routines are meticulously designed to optimize recovery and performance, providing you with actionable tips to incorporate into your own life. Full Show Notes: https://bengreenfieldlife.com/everydayspy Episode Sponsors:  LMNT: Go to DrinkLMNT.com/BenGreenfield to get a free gift with your purchase! FUM: Head to tryfum.com/BEN and use code BEN to get a free gift with your Journey Pack! UltraLux Health: Go to ultraluxhealth.com and use code BENGREENFIELD20 for 20% off. Organifi Happy Drops: Go to organifi.com/Ben for 20% off your order. C60: Visit shopc60.com/ben-greenfield and use the coupon code GREENFIELD15 for 15% OFF your first order.See omnystudio.com/listener for privacy information.

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn is talking about jet lag. Did you know there is a difference between jet lag and travel fatigue? Jenn dives into the difference, how to manage travel impacts, and the best tips for how to improve jet lag after a flight or prevent it altogether. Tune in to learn how to battle post travel exhaustion. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday.  Have an idea for a nutrition nugget?  Submit it here: https://asaladwithasideoffries.com/index.php/contact/       RESOURCES:Circa Your Circadian Rhythm EpisodeBecome A Member of Salad with a Side of FriesJenn's Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries Instagram

In this episode of Fast Physiology on the Critical Oxygen podcast, Dave Schell and I discuss the use of heart rate variability (HRV) for training. We explore the benefits and limitations of HRV as a training tool, emphasizing the need for context and integration with other training data. The conversation highlights the importance of paying attention to sleep and recovery habits, and the potential benefits of wearables in bringing awareness to these factors. TAKEAWAYS - HRV is a valuable tool for exploring how different factors affect recovery and training adaptations. - The use of wearables can bring attention to sleep and recovery habits, but should be integrated with other training data and not relied upon as the sole metric for decision-making. - Paying attention to context and isolating variables is crucial for accurately interpreting training data and making informed decisions. - The limitations of tools like HRV and the need for a holistic approach to training and performance monitoring are important considerations for athletes and coaches. If you have a question or topic you want us to address, leave a comment! Follow Phil on Instagram - https://www.instagram.com/criticalo2 Follow Dave on Instagram - https://www.instagram.com/kaizenendurance/ OR YouTube - https://www.youtube.com/@UCT5Cy95BiLIDQh4KS5bohhQ Interested in Gravel or Mountain Bike Coach? Head to Dave's website - https://www.kaizenendurance.coach/ CHAPTERS 01:08 How to Use Heart Rate Variability (HRV) for Training 03:02 Dave's Experience with HRV and Whoop Strap 05:42 Measuring HRV: Night vs. Morning 07:06 Stress Bucket Analogy and HRV 08:58 Factors Affecting HRV Readings 11:02 Importance of Consistent HRV Measurement Timing 13:10 Limitations and Misuse of HRV Data 14:00 HRV as an Indicator of Training Readiness 15:31 Practical Advice on Using HRV Data 17:01 Personal Experiences with HRV and Its Effects KEYWORDS heart rate variability, HRV, training, wearables, recovery, sleep habits, physiological testing, endurance athletes, training forums, lactate, stress bucket, physiological response, data monitoring, training load, performance, stress management

 This week on a brand new episode of Dopey Tuesday we are joined by our friend, and brilliant painter, and budding author John 'Sugar Bear' Bukaty! We hear all about his weed smuggling days with Van Halen. His love for sugar and 'booger sugar' how he learned to sleep getting sober and so much more! Plus my favorite new bit in years! All that and more on a brand new edition of Dopey Tuesday! Highlights include: -new texting persistence lol - mis en place - "booger sugar" - drug courier for van halen - how to sleep after getting sober - wooks vs. hippies - wellbutrin - "calm" - pocky - grateful dead on red meat - stoicism - controlling impulses More About Dopey: Dopey Podcast is the world's greatest podcast on drugs, addiction and dumb shit. Chris and I were two IV heroin addicts who loved to talk about all the coke we smoked, snorted and shot, all the pills we ate, smoked, all the weed we smoked and ate, all the booze we consumed and all the consequences we suffered. After making the show for 2 and a half years, Chris tragically relapsed and died from a fentanyl overdose. Dopey continued on, at first to mourn the horrible loss of Chris, but then to continue our mission - which was at its core, to keep addicts and alcoholics company. Whether to laugh at our time in rehab, or cry at the worst missteps we made, Dopey tells the truth about drugs, addiction and recovery. We continually mine the universe for stories rife with debauchery and highlight serious drug taking and alcoholism. We also examine different paths toward addiction recovery. We shine a light on harm reduction and medication assisted treatment. We talk with celebrities and nobodies and stockpile stories to be the greatest one stop shop podcast on all things drugs, addiction, recovery and comedy pathfinding the route to the heart of the opioid epidemic.

From the impact of wildfires and trapped pollens indoors to unseen pollutants like VOCs, off-gassing, and cooking byproducts, this conversation spans practical solutions. Dr. Stephanie and Mike outline protocols ranging from simple measures like opening windows and incorporating plants to investing in advanced air purification systems. They also cover geographical nuances, addressing challenges in different climates, from mould concerns in cold and humid regions to issues faced in arid environments.Notably, the episode explores the critical link between air quality and cognitive health, providing invaluable insights for those looking to enhance overall well-being in the new year. Don't miss this informative conversation with Mike Feldstein—it's a comprehensive guide for anyone seeking to optimize their health through better air quality.Episode Overview:0:00 Intro1:20 Introduction to the conversation on air quality3:53 Air Quality Day and the Importance of Clean Air7:09 Understanding the Impact of Wildfire Smoke on Indoor Air Quality13:06 Furnace Filters and the Importance of Clean Air18:52 VOCs and the Impact on Air Quality22:12 Air Quality Affects Brain Performance30:39 The Importance of Clean Air for Travelers39:33 Importance of Clean Air for Better Sleep Quality43:33 Placement of Air Purifiers in Bedrooms and Other Areas46:50 Improving Sleep Quality with a Simple Tip50:18 Easy, Low-Cost Solutions for Improving Indoor Air Quality53:36 Cooking Outside and the Importance of Ventilation in Homes57:57 Importance of Checking Bathroom Fan and Range Hood Functionality1:06:47 The Jaspr Unit's Modern Design and Aesthetic Appeal1:15:25 Understanding Fallow Time in Surgical Operating Rooms1:18:31 Affordable Pricing and Lifetime Warranty for Air PurifiersBio:Mike Feldstein, is the founder of Jaspr and air quality expert. He leveraged his experience in wildfire restoration and air quality consulting to start Jaspr, a premium air purifier company, to innovate in air science and technology. His purpose is to protect air quality and boost human health using the latest in air quality science and tech.Resources Mentioned:Visit https://jaspr.co/better for 20% off during the first week after this episode airs,  instead of the regular 10%.The Long-Run Economic Consequences of High-Stakes Examinations: Evidence from Transitory Variation in Pollution - https://www.aeaweb.org/articles?id=10.1257/app.20150213Air Quality and Error Quantity: Pollution and Performance in a High-Skilled, Quality-Focused Occupation - https://www.journals.uchicago.edu/doi/full/10.1086/698728Indoor Air Quality and Strategic Decision Making - https://pubsonline.informs.org/doi/10.1287/mnsc.2022.4643Associations between illness-related absences and ventilation and indoor PM2.5 in elementary schools of the Midwestern United States - https://www.sciencedirect.com/science/article/pii/S0160412023002179NASA's Plant Science is Rooted in Earth and Shoots for the Stars - https://science.nasa.gov/science-research/biological-physical-sciences/nasa-plant-science-is-rooted-in-earth-and-shoots-for-the-stars/Connect with Mike on:IG: https://www.instagram.com/jasprco/We are grateful to our sponsors:ApolloI am happy to report that I have noticed better HRV or heart rate variability, and my deep sleep is off the charts. If you want to experience some of these benefits as well, head on over to https://apolloneuro.com/better and use code BETTER at checkout to get $50 off.CAROL BikeOne of the coolest things about the CAROL Bike is that it is AI driven so it gives you custom workouts based on your very own fitness level - how cool is that? And for a limited time, you can get $100 off a CAROL Bike if you use the promo code BETTER at https://carolbike.comBeam MineralsIt is almost impossible to get all of your minerals from food alone as much as we would like it to be. So, if you want to increase your mineral intake quickly and easily, try Beam Minerals for yourself. Head over to https://beamminerals.com/better for 20% off of the entire store. 

It's getting hard to find common schedules with other athletes, so you'll have to hear me talk solo one more week! Hope you enjoy my experience with recovery strategies, it's a very personal episode because I honestly just share with you guys my sensations and feelings with a bunch of stuff related to food, sleep and workouts! As always, don't be shy and share your thoughts on the comment section! I would really appreciate to have your opinion on the voting section too (5 stars if it's not too much to ask eheh!). If you'd like a bonus communication platform, I'm on Instagram @martahurst and I read every message, so I'll hear you out for sure.

With so many listeners asking about more details of the work the host of the show Karla Turner does. This episode I walk you through some of the work that I do, and how you as listeners could be apart of it. The work that I have found has given my life such a rich and meaningful purpose. I am honoured the share this work with others to help you Manifest Your Dreams & Heal Your Nightmares. EVENTS TALKED ABOUT ON SHOW:Dec 15, 23 - Winter Solstice Prep Party, use code: ELEPHANT23 to save 23%Jan 8-11, 24 - The Deeper Sleep Method, tickets available soonLet's Be Well Together!Host: Karla Turnerwww.KarlaTurner.caIG: @theansweriselephant & @karlaturner.holisticwellnessSponsored By:reFRESH Food & Drink Offering healthy lunches, smoothies, fresh juices, snacks, juice cleanses, supplements, and more!Disclaimer: This post contains affiliate links. If you make a purchase, I may receive a commission at no extra cost to you.Support the show

Dr Glenn McConell chats with Professor Shona Halson from the Australian Catholic University, Melbourne, Australia. We chatted about how much sleep athletes need compared with how much sleep they actually get. Night sleep vs naps vs total sleep in athletes vs non athletes. The importance of consistency of sleep. Caffeine, sleep and exercise performance. Is overtraining actually a lot less common than believed? Ice baths may reduce hypertrophy with resistance training but improve team sports/endurance. Effects of compression garments on recovery. The effects of mental fatigue on exercise performance. A very interesting chat. Twitter: @ShonaHalson0:00. Introduction + how Shona got into sports/exercise research3:45. Defining what we mean by recovery and fatigue5:40. How much sleep do athletes need/get?11:30. If athletes extend their sleep they do better13:05. Athletes night sleep vs total sleep per day (naps)15:10. Physical load vs mental load and sleep16:45. Sleep quality/architecture20:15. Is one night of reduced sleep a problem?21:15. Lack of sleep and perception of effort22:20. Importance of sleep consistency/regularity28:55. Does a lack of sleep reduce performance29:56. Best to prioritize sleep or exercise?34:27. Caffeine and sleep studies (hard to control)39:15. Caffeine: responders and non responders etc41:30. Genetics and sleep/can one sleep too much?43:12. Intensified training vs overreaching vs overtraining52:52. Ice baths/contrast baths, adaptations and recovery1:03:00. Water, hydrostatic pressure and blood flow1:05:25. Inflammation, anti-inflammatories and ice1:07:30. Physical fatigue vs mental fatigue1:11:00. Mental fatigue and exercise performance1:13:40. Are wearables useful for gauging recovery?1:16:24. Listening to your body1:17:50. Compression garments and recovery1:21:05. Menstrual cycling and sleep1:22:30. Takeaway messages1:23:30. Placebo effects1:24:49. Outro (9 seconds) Inside Exercise brings to you the who's who of research in exercise metabolism, exercise physiology and exercise's effects on health. With scientific rigor, these researchers discuss popular exercise topics while providing practical strategies for all.The interviewer, Emeritus Professor Glenn McConell, has an international research profile following 30 years of Exercise Metabolism research experience while at The University of Melbourne, Ball State University, Monash University, the University of Copenhagen and Victoria University.He has published over 120 peer reviewed journal articles and recently edited an Exercise Metabolism eBook written by world experts on 17 different topics (https://link.springer.com/book/10.1007/978-3-030-94305-9).Connect with Inside Exercise and Glenn McConell at:Twitter: @Inside_exercise and @GlennMcConell1Instagram: insideexerciseFacebook: Glenn McConellLinkedIn: Glenn McConell https://www.linkedin.com/in/glenn-mcconell-83475460ResearchGate: Glenn McConellEmail: glenn.mcconell@gmail.comSubscribe to Inside exercise:Spotify: shorturl.at/tyGHLApple Podcasts: shorturl.at/oFQRUYouTube: https://www.youtube.com/@insideexerciseAnchor: https://anchor.fm/insideexerciseGoogle Podcasts: shorturl.at/bfhHIAnchor: https://anchor.fm/insideexercisePodcast Addict: https://podcastaddict.com/podcast/4025218Not medical advice

In this episode, I sit down with Biohacker YouTuber, Kyle Lasota to discuss his fascinating journey into the world of biohacking and human optimization. Right off the bat, Kyle recounts his background as a videographer and how he eventually started a YouTube channel to share his growing obsession with biohacking. He remembers feeling alone in his interest and wanting to spread the word to others who might also be curious.Throughout our conversation, Kyle generously shares the wealth of knowledge he's accumulated on all things health and performance. From gut health to managing stress, Kyle emphasizes actionable tips that anyone can apply, like taking a 20-30 minute morning walk and scheduling meals at consistent times. He also dives into more technical topics like using heart rate variability and blood sugar tracking to optimize sleep and recovery.Connect with KyleKyle's YouTubeInstagramSPONSORS PaleoValley is on a mission is to help people reclaim vibrant health. Check out their Gut-Friendly Beef Sticks. CrowdHealth provides an alternative to traditional health insurance by allowing members to crowdsource their medical expenses. NOBLE ORIGINS Complete and simple, animal-based protein powder with an organ blend for additional nutrition! Use Code: MEATMAFIA at check out! AFFILIATES LMNT - Electrolyte salts to supplement minerals on low-carb diet The Carnivore Bar - CODE MAFIA for 10% OFF - Delicious & convenient Pemmican Bar Perennial Pastures - 10% OFF - Regeneratively raised, grass-fed & grass-finished beef from California & Montana Farrow Skincare - Use the CODE 'MAFIA' at checkout for 20% OFF Heart & Soil - CODE ‘MEATMAFIA10' for 10% OFF - enhanced nutrition to replace daily vitamins! Carnivore Crisps - 10% OFF - Carnivore / Animal-based snacks for eating healthy on the go! CODE: MEATMAFIA Pluck Seasoning - 10% OFF - Nutrient-dense seasoning with INSANE flavor! CODE: MAFIA We Feed Raw 25% OFF your first order - ancestrally consistent food for your dog! CODE 'MEATMAFIA25' Fond Bone Broth - 15% OFF - REAL bone broth with HIGH-QUALITY ingredients! It's a daily product for us!

In the latest episode of the HNL Movement Podcast, Andrew ventures into the often-underestimated realm of sleep hygiene for athletes. A study revealed that a staggering 41% of elite athletes might be classified as "poor sleepers." Yet, the key to unlocking optimal recovery and performance could be right under their noses: mastering sleep hygiene. This practice, encompassing everything from bedtime rituals to dietary habits, can significantly influence sleep quality and, in turn, an athlete's performance on the field.  Listen in as Andrew highlights the nuances of the Sleep Hygiene Index, the science of sleep cycles, and the role of sleep in muscle recovery and cognitive functions. Moreover, the episode offers actionable strategies tailored for athletes to cultivate a sleep-conducive environment and effectively manage pre-bedtime activities. If you're an athlete aiming for peak performance or anyone looking to gain a deeper understanding of the power of sleep, this episode will be a great resource. Dive in and discover how the journey to athletic excellence might just start with closing your eyes. Enjoy the episode!

Join us in this episode as we journey back to the recent retreat that radiated with energy, empowerment, and whole-food living. From conquering the Manitou Incline to crafting over 20 nourishing recipes made from whole foods, we delve into the exciting fusion of physical activity and culinary exploration.Discover the secrets of vitality as we introduce the transformative MEDSSSS model—Meditation, Exercise, Diet, Sleep/Recovery, Sunlight/Nature, Social/Connection, and Spiritual/Higher Power. Learn how each element played a crucial role in creating an atmosphere where participants couldn't help but exclaim, "I want some of that energy!"We unveil practical tips on capturing the retreat's essence in your daily life, emphasizing the power of effort and willingness to unlock a life rich in health and vitality. Team Elevate's mission comes to life, offering a community where moms and individuals can thrive and embrace a big life.Tune in to discover how you, too, can elevate your energy and make every day a celebration of vibrant living. Your journey to vitality starts here!If you are trying to get to your optimal health and additional optimal weight, come join us at the Incline Your Life Retreat. Oct. 6-7 in Colorado Springs. Make it a girls weekend or come and make new friends that are like minded. We will be moving our bodies as we adventure up the incline, eat and watch demos on how to fuel our body with healthy and delicious food, and then get coaching on how to up level the areas of your life where we are running into challenges. Go to instagram @kamibankscoaching, and click on my profile to get the link to sign up for the retreat.

#mentalwellness #rest #recovery 0:00 - 2:30 - Intro 2:30 - 14:00 - Giving Yourself Permission to Rest 14:00 - Wrap Up Hello Everyone, I hope all is well. Welcome to our first segment on Mental Wellness, this week

In this engaging episode, Chris Mirabile, the founder and CEO of Novos Labs, shares his inspiring journey through the intricate world of anti-aging and longevity. As the visionary behind the first human longevity company addressing the 12 Mechanisms of Aging, Chris pulls back the curtain on his innovative, patent-pending formulations designed to enhance life's longevity.From personal lifestyle decisions to the science of aging, he discusses a myriad of factors that influence our aging process, revealing the surprising truth about the role genetics play. With a strategic focus on the importance of lifestyle choices, he explores critical areas such as nutrition, physical activity, psychology, relationships, and our physical environments.By dissecting the modern lifestyle's complexities, Chris provides valuable insights into maintaining our health and longevity in a challenging world. From the power of intermittent fasting and balanced exercise to the role of intelligent supplementation, he gives listeners actionable steps to take control of their health today.With a treasure trove of scientific references and practical advice, this episode empowers listeners to pursue a longer, healthier life. Chris also invites listeners to explore the wealth of resources available at Novos Labs, including a longevity quiz, a facial age AI tool, and a comprehensive blog populated with expert articles.Dive into this episode to discover how you can actively influence your health and longevity with Chris Mirabile, the pioneering force behind Novos Labs.

Great conversation the other night with Army Neuroscientist and @crossfitgames competitor Allison Brager @docjockzzz We talked Sleep Recovery, Circadian Rhythm, Load Management, and the Mental Aspects of Athletes, in particular female athletes. The full podcast will be available soon on @itunes @spotify @spotifyforpodcasters 0-10 Introduction and background of Allison Brager as well as overview of ACL epidemic and youth/adolescent sport injury 10-20 Getting the right information infant of parents, athletes and coaches, sleep recovery and importance of rest balanced with workload 15-25 Tips for improved sleep quality, adolescent sleep requirements, barriers to current adolescent rest and recovery, research done by Allison at Brown University and stages of puberty affects on melatonin levels. 25-35 Allison's background of pedigree from family of professional athletes and understanding athleticism and recovery, Foods that are good for sleep and recovery, proper options to eat before bed, disconnect of foundational work vs. skills work emphasis in practices 35-45 Coaches inability to see beyond just hitting the ball, cognitive function correlated with performance, not just about physical demands but cognitive fitness, understanding the trap of basing training off of social media posts vs. sound structured programming, the scars that will unite this younger generation as the generation of ACL tears. 45-60 Education is the key to bending the injury curve, Non Profit Voice and Sport Group, Towson University Lacrosse program success, understanding how coaching towards females is different than males.

On this episode, Nick sits down with FF and Wellness Coach Christina Dizon to discuss the importance of sleep and recovery and as first responder while Christina shares a few tips and tricks to adapt your mind into developing healthy sleep patterns on and off duty. Instagram: coach.christina.dizon Email: biohackedfirefighter@gmail.com The Book: ⁠⁠⁠⁠⁠⁠⁠⁠The 5-Tool Firefighter Paperback — The Firehouse Tribune⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠https://www.thefirehousetribune.com/shop/the-5-tool-firefighter-tactical-workbook ⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠The 5-Tool Firefighter Tactical Workbook: Higgins, Nicholas J.: 9798218107604: Amazon.com: Books⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠The 5-Tool Firefighter: Higgins, Nicholas J.: 9798752048593: Amazon.com: Books⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠The 5-Tool Firefighter by Nicholas Higgins, Paperback | Barnes & Noble® (barnesandnoble.com)⁠⁠⁠⁠⁠⁠⁠⁠ Support Us: The Firehouse Tribune - ⁠⁠⁠⁠⁠⁠⁠⁠www.thefirehousetribune.com⁠⁠⁠⁠⁠⁠⁠⁠ - Station Talk Podcast - ⁠⁠⁠⁠⁠⁠⁠⁠Station Talk | Podcast on Spotify⁠⁠⁠⁠⁠⁠⁠⁠ - FHTribune YouTube Channel - ⁠⁠⁠⁠⁠⁠⁠⁠The Firehouse Tribune - YouTube⁠⁠⁠⁠⁠⁠⁠⁠ - Fire Department Coffee - ⁠⁠⁠⁠⁠⁠⁠⁠https://www.firedeptcoffee.com/?avad=331169_b2af81a31⁠⁠⁠⁠⁠⁠⁠⁠ Origin USA - 10% off Origin Maine and Jocko Fuel using promo code 'FHTribune' at checkout - ⁠⁠⁠⁠⁠⁠⁠⁠Origin USA - Handcrafted in America, Without Compromise. (originmaine.com)⁠⁠⁠⁠⁠⁠⁠⁠ Frontline Optics - 15% off Frontline Optics Sunglasses using promo code 'FHTribune' at checkout - ⁠⁠⁠⁠⁠⁠⁠⁠https://frontline-optics.com?sca_ref=2060519.DucSK9bE2h ⁠⁠⁠⁠⁠⁠⁠⁠ 5-Alarm Task Force Corp. - ⁠⁠⁠⁠⁠⁠⁠⁠5-ALARM TASK FORCE CORP. - 5-Alarm Task Force Corp⁠ Next Rung: https://www.nextrung.org/

I'm a Holistic Practitioner and also dealt with sleep traumas and poor sleep habits. I was able to find the modalities that have healed me from the traumas that ruled my sleep. I was also able to find healthy sleep practices to help prepare my mind, body, and soul for a deeper more restful sleep. Now I have brought this combo of holistic modalities to you as we work together in your sleep recovery. In this episode I share how as a young child I would have dreams of my closest friends and family killing me. Murdering me in horrible ways. I trained myself to not dream, and cared on a life of unhealthy sleep habits. This didn't take away my feeling of wanting to die. After 20 years of thinking of taking my life everyday, I was able to save my own life by creating a holistic sleep recovery program! Check out the website below to learn more.  Let's Be Well Together!Host & Guest: Karla Turnerwww.KarlaTurner.caIG: @theansweriselephant & @karlaturner.holisticwellnessSponsored By:reFRESH Food & Drink Offering healthy lunches, smoothies, fresh juices, snacks, juice cleanses, supplements, and more!LifeCraft Change your beliefs, change your life. Be Fully Human.Disclaimer: This post contains affiliate links. If you make a purchase, I may receive a commission at no extra cost to you.

Kristen Holmes is the Vice President of Performance Science and Principal Scientist at WHOOP and in today's conversation, she enlightens us on the importance of tracking your own health data to gain a clearer picture of your overall mental and physical health. Kristen has worked with thousands of professional and NCAA athletes, and through her years of research and real-life experiences, she teaches us how to apply some key principles to your own health and stress levels no matter who you are! She also shares her wisdom on HRV, sleep consistency and longevity. WHOOP has so much to offer, including a very new feature called the "Stress Monitor." If you want to improve your sleep habits, reduce stress, or increase overall health - this episode is for you! To learn more, you can visit whoop.com or listen to the WHOOP Podcast that features many episodes with our guest today, Kristen Holmes.

On today's episode, Julie speaks to a Nutrition coach's community about the role of sleep and recovery in performance. The audience is comprised of fitness-loving women who are on a journey towards becoming healthier, stronger and more educated about caring best for their bodies. Julie presents the latest research on the impact that sleep and recovery has on body composition, athletic performance and injury risk!  YouTube Presentation: https://www.youtube.com/watch?v=-SyRLRiyLhU&t=31s Follow Julie:  https://www.instagram.com/goalsetmindset_jb/ https://www.facebook.com/goalsetmindset Subscribe to The Goalset Mindset Podcast Spotify: https://open.spotify.com/show/2h541XyDcsMhZNRWwm2azA?si=e3b87e0a3ff4403f Apple: https://podcasts.apple.com/us/podcast/the-goalset-mindset-podcast/id1583802434 Follow Haley: https://www.instagram.com/strong.as.hale/

Sleep & Recovery for Fat Loss --- Support this podcast: https://podcasters.spotify.com/pod/show/heartletics/support

Welcome to the Isabelle Wellman Podcast! - Ground into your body with guided breathwork - Aquarius season energy - Looking back (still!) to realign your wheel VS reinvent them - The benefits of sleeping 8hrs (or the cost of not!) - Night time routine to optimize your next day (or week) - Dream analysis - Who are you realigning yourself to be? Sign up for the weekly newsletter here Free 30min Zoom Fitness Assessment 25 Days of Mindful Movement: https://view.flodesk.com/pages/6389942676e92737f1b754c7 Personal Training/Coaching Call: https://calendly.com/isabellewellman/personal-training IG: https://www.instagram.com/isabellewellman/?hl=en TikTok: https://www.tiktok.com/@isabelleadventures Website: https://www.isabellewellman.com/ Apple - https://podcasts.apple.com/us/podcast/incredibelle-conversations/id1528659372 Spotify - https://open.spotify.com/show/7c2jViIoc1ENGmwcTVhu3y?si=1JTCZwVgSEGiAsFZKOnDeQ Linktree - https://linktr.ee/isabellewellman --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast: https://anchor.fm/isabellewellmanpodcast/support

Welcome to the Isabelle Wellman Podcast! - Ground into your body with guided breathwork - Aquarius season energy - Looking back (still!) to realign your wheel VS reinvent them - The benefits of sleeping 8hrs (or the cost of not!) - Night time routine to optimize your next day (or week) - Dream analysis - Who are you realigning yourself to be? Sign up for the weekly newsletter here Free 30min Zoom Fitness Assessment 25 Days of Mindful Movement: https://view.flodesk.com/pages/6389942676e92737f1b754c7 Personal Training/Coaching Call: https://calendly.com/isabellewellman/personal-training IG: https://www.instagram.com/isabellewellman/?hl=en TikTok: https://www.tiktok.com/@isabelleadventures Website: https://www.isabellewellman.com/ Apple - https://podcasts.apple.com/us/podcast/incredibelle-conversations/id1528659372 Spotify - https://open.spotify.com/show/7c2jViIoc1ENGmwcTVhu3y?si=1JTCZwVgSEGiAsFZKOnDeQ Linktree - https://linktr.ee/isabellewellman --- Support this podcast: https://podcasters.spotify.com/pod/show/isabellewellmanpodcast/support

Another solosode of  The Red Light Report means another episode of exciting photobiomodulation research: the first article explores at how pre-conditioning cancer cells with red light affects the subsequent radiation treatment; the second article investigates elite athletes and how their sleep and recovery responds to full-body red light therapy.  Within these two articles, we continue to learn about novel ways that red light therapy can be integrated to positively impact health. This includes innovative ways to pre-condition our body with this healing light to reduce the amount of radiation necessary along with newfound results that full-body RLT may reduce the total time of sleep (but not sleep quality), meaning that it may actually improve the efficiency of your body (i.e., glymphatic system) to restore and recover your body while you are asleep. All very fascinating! I continue to be impressed and excited by this research on a weekly basis and am delighted that I get to share it with you all. Be sure to light up your holidays and, as always, light up your health! - Dr. Mike Belkowski discusses the following: 4:36 - Effect of low level light therapy before radiotherapy in oral squamous cell carcinoma - research from December 2022 6:17 - Measuring dosages 8:16 - Mitigating side effects of radiotherapy 11:37 - Full-body photobiomodulation therapy is associated with reduced sleep duration and augmented cardiorespiratory indicators of recovery 16:04 - Connecting it to BioLight's study on HRV (Heart rate variability) 18:30 - Study results on athletic recovery 19:00 - Red light therapy beds 19:42 - Optimizing light irradiance 22:22 - Getting the correct amount of joules 24:12 - Back to the article at hand 24:29 - More is not better 30:22 - Athletic performance 30:57 - Study results 31:10 - Effects on sleep 33:20 - Article summary - Research articles:   Effect of low-level light therapy before radiotherapy in oral squamous cell carcinoma: An in vitro study   Full-Body Photobiomodulation Therapy Is Associated with Reduced Sleep Durations and Augmented Cardiorespiratory Indicators of Recovery - Check out the newest innovative device from BioLight... the Matrix! - Check out the Kindle version of Red Light Therapy Treatment Protocols eBook, 4th Edition - To learn more about red light therapy and shop for the highest-quality red light therapy products, visit https://www.biolight.shop - Stay up-to-date on social media: Instagram  

Diane's website: DianeKazer.com Warrior Cleanse Program: Thewarriorcleanse.com Full Moon Parasite Cleanse:dianekazer.com/full-moon-parasite-cleanse Diane's 1 on 1 Detox & Heal Partnerships with Clients & Holistic Health Coach Certification: WarriorDetox.com Killer Breasts Book: KillerBreastsBook.com Explant Solution: Overcomingbreastimplantillness.com   SHOP ANTI-AGING SHEETS & MED BEDS + TESLA TECHNOLOGY  - https://antiagingbed.com/?afmc=dianekazer Use: Warrior5 for 5% off  CHECK YOUR BEDROOM FOR ElectroSmog using THIS Device:  https://shieldedhealing.com/discount/WARRIOR50?redirect=%2Fproducts%2Ffm5-mmwave-meter Use:  Warrior50 for $50 off!   In this episode we cover a lot of detailed ground about the best bedding set up you can create for your sleep sanctuary.   Med bed - what is it and how will it help you sleep (a ton) better? Tesla technology - what is it and why is it making a come back to help you get your health back? The bed frame that will help you with lymphatic drain, reducing body pain, weight gain and broken brain. This specific tilt is a true Game Changer Why you should ditch this type of bed if you have it because it's zapping your sleep and cell health, the producer of 90% of your energy.  You might be thinking…does this truly have THAT big of an impact on my health?  In order to find out the answer…listen to the whole episode! As with most things, much of what's on the market today is extremely subpar, outdated and lacks a wide range of frequencies to support your ENTIRE body.  You may have heard me make the modest claim that ‘All BioHacks and Healthy Swaps I share on this show and on my DianeKazer.com/Shop Favorites page', I personally use myself. I don't recommend ANYTHING I have not researched for on average 3 months, and tried for at least 1, so it's Warrior Verified with my CHI Stamp of approval. ;).  I've tried a ton of things to improve my sleep environment, like getting an Organic mattress, plugging in Ionizers to reduce Ionizing radiation in my room, reducing EMF exposure (from my phone, wifi, and dirty electricity by turning them all off at night - YES even the breaker switch to my room). And NOTHING has helped me sleep as deeply as the AntiAging sheets that John talks about in this show. They're equipped with 5 different anti aging, grounding, EMF shielding, infrared, nano silver and Tesla technologies that truly filter the ElectroSmog in your environment, the #1 Sleep Killer of All.  Move over Melatonin and Ambient, there's a healthy sleep hack in town. Hands down for sleep, this is the best solution to ‘Cleanse your body of EMF smog' that we are all bathing in, impacting our brain, boobs, balls and babies (including fur babies…there's a reason Chronic Disease, Cancer, Weight Gain, Hormone Imbalances and Mental Imbalances are on the rise (even though we're spending more on ‘Medical R&D' than ever before) … and the main reason is?  SLEEP DEPRIVATION.    ABOUT JOHN BAXTER: His pain to purpose story inspired him to create transformational and revolutionary health technology. John is a patented inventor with over 20 years of disrupting the sleep industry by providing proven wellness at home technology that is truly transforming the way the world sleeps. Breakthrough innovations like Anti Aging Bed pioneering 57 technologies along with EMF Shielding, Grounding, Far Infrared, and Medbed tech. John is a lifelong entrepreneur, inventor, philanthropist, and martial artist.   His mission is to: Transform the way the world sleeps and recovers with advanced healing technologies.

Welcome to part two of my postpartum journey. While I am no expert on postpartum, I just want to share my personal experience and everything I've learned the past 4 months. This includes my challenges with breastfeeding, getting my baby to sleep, recovering from giving birth and more. If you want to follow my journey more, follow me on Instagram! www.instagram.com/thisismirandalee   Ready to connect with me? Join my Facebook Community: https://bit.ly/mirandaleefb  Say hi to me on Instagram: https://www.instagram.com/thisismirandalee/ Enroll in Diet Ditcher's Academy:  https://bit.ly/dietditchersacademy Email me for 1-on-1 coaching: thisismirandalee@gmail.com Visit my website: www.thisismirandalee.com  

Today I am joined by the most recent USATriathlon Hall Of Fame inductee ... my lovely wife, mother of our two children, and Olympian and former professional triathlete, Laura Bennett.   Laura is a four-time World Championships medalist, four-time US National Champion, and multiple US Olympic Triathlete, She's an NCAA championship-winning swimmer from Southern Methodist University and she had almost 20 years at the top of the sport of Triathlon as a professional. She spent some time as the world's number 1 ranked triathlete and narrowly missed winning the world series title in 2003.   In this episode Greg and Laura recap her journey, looking at the highs and lows of Laura's career and the lessons she has learned along the way.   Career Highlights 2012 U.S. Olympic Team Member 2011 USAT Elite National Champion 2010 USAT Olympic/ITU Triathlete of the Year 2010 USAT Elite National Champion 2008 U.S. Olympic Team Member 2008 USAT Olympic/ITU Triathlete of the Year 2007 USAT Olympic/ITU Triathlete of the Year 2006 USAT Olympic/ITU Triathlete of the Year 2004 Olympic Team Alternate 2003 USAT Elite National Champion 2003 USOC Triathlete of the Year   Show Sponsor AnyQuestion - anyquestion.com/laurabennett   Support the show at https://www.patreon.com/user?u=26936856 "The Greg Bennett Show"   Timestamps 1:48 - Interview starts 3:21 - Laura describes what it feels like to be inducted into the USA Triathlon Hall Of Fame. 7:47 - What is scarier, standing on the Olympic podium, or giving a speech at the awards night? 9:50 - Finding sport is within you. Laura describes her journey to Triathlon through her early years. 16:11 - Laura began at the age of 12, and now as a mum of 2, she explains how parents can foster the love of sport in young teenagers. 21:34 - Laura and Greg rewind the clock and talk about her full journey through her younger years. 24:48 - If you are a young pro athlete, The Bennett's give their experienced opinion on how to develop. Race! Race often, build up your calendar to ensure you are racing often. Even a bad race is better than a great training day 27:06 - When you look back at your 20 year career, what are some of your greatest highs? 29:38 - Laura explains her journey to the Olympics. 26:08 - The low's of a pro athletes career can often be defining moments. Laura describes her career low points and how they allowed her to focus (and achieve) on what was truly important. 38:38 - Hintsa have a core model titled The Circle of better life. Sleep & Recovery, Nutrition, General Health, Mental Management, Bodywork and Biomechanics, and Physical Training. The Bennet's have added a 7th core, Relationships and Team and they explain how they integrated it together into their own professional training and life. It takes as much effort to win a $250,000 race as it does a $2500 race 47:07 - Laura has a unique story of her biggest mistake in a race in her career. 51:12 - Do you believe athletes are born, or made? Nature vs. Nurture? 54:29 - Should Triathlon at the Olympics be sprint distance or Olympic? 59:39 - The Bennett's conclude their chat with a rapid fire Q&A   1. Best and worst subject at school? 2. What are you currently watching on Netflix? 3. First car you owned. 4. Two most used apps on your phone? 5. What time of day are you most productive? 6. First job? 7. Music or no music during workouts? 8. Number #1 pet peeve? 9. Which decade of music is the best? 10. Best after-party in Triathlon?   1:04:01 - Interview concludes.   Links Be sure and check out bennettendurance.com Find Greg on social media: Twitter Greg Bennett Show Instagram The Greg Bennett Show   Find Laura Bennett on social media: Twitter: https://twitter.com/laurarbennett Facebook: Laura Bennett Instagram: - Laura Bennett

We are joined in the P-10 Recording Studio by Jacqueline Toomey, Co-Founder of "First Responder Sleep Recovery Program."  Jacqueline, Division Chief Felicity Morgan, and I discuss the importance of sleep and how science and rest provide evidence of disease prevention and other health benefits. 

Welcome to another episode of The Action and Ambition Podcast! Joining us today is Julian Jagtenberg, Co-Founder and CEO of Somnox, a category-carving company known for developing the first smart sleep companion proven to improve the quality of rest. Somnox provides bad sleepers with drug-free and validated sleep aids they can use to relieve stress & anxiety, resulting in better and deeper sleep to experience more energy throughout the day. It is known for being the world's first sleep robot that works by using scientifically proven cognitive and simulated human breathing techniques to accelerate the process of falling asleep. The company was created from Julian's desire to help his mother manage and overcome her insomnia. Tune in to learn more!

If you've seen my video rundown of red light therapy, here is the full discussion with expert from blockbluelight, Daniel Ebbett. Use code PROPANE at checkout for 10% off all of his products. Discussing: Dan's journey of discovery Why is nobody talking about this? The big picture goal Easy wins from a light perspective The main benefits How the power compares to sunlightWhy are devices not all created equal. The price difference is not worth getting a bunk device with zero results! ⁃ Where to buy a legit unit Also, check out our run-down of blue light blockers here: https://www.youtube.com/watch?v=YDsVXJCrWAY

Medical Doctor and elite Zwift team manager Jennifer Real talks with us about indoor training and racing, and how to get effective recovery including monitoring sleep and taking Vitamin D.  Learn more about your ad choices. Visit megaphone.fm/adchoices

There's a VERY good chance you're not sleeping enough, and it's definitely impacting your performance and training.  On the podcast we show you how much you need to sleep and how you can figure out if you're sleeping enough to benefit your body! Get a free personalized endurance race training plan with our app: https://mymottiv.com STUDIES: https://www.researchgate.net/publication/257298429_Sleep_Recovery_and_Athletic_Performance_A_Brief_Review_and_Recommendations https://pubmed.ncbi.nlm.nih.gov/31288293/

Today I talked with health coach Dr Pete Delannoy.Dr Pete has a PhD in Biochemistry, he is a Primal Health Coach, and Nutrition Network Advisor. He is highly experienced in healthy weight loss, type -2 diabetes, cardiovascular disease and gout remission. Like me, Dr Pete has a passion to share the message that we can take back our health through our diet, exercise, sleep and recovery and most importantly by having the right mindset to do this. We had a great discussion about all these topics.In 2016 Dr Pete was diagnosed with gout and in 2019 he was diagnosed with prediabetes. His blood sugar and HbA1C were high and he was overweight. He was tired and his health was headed downhill. His doctor told him to eat the Mediterranean diet and exercise more.He ate his whole grains and joined a CrossFit gym. He lost a little bit of weight,  but still had a plump belly and his blood sugars were rising. His prediabetes was getting worse even though he was carefully measuring grains and lentils and how much protein he was eating. He started to question what he was being told.Dr Pete says, “Conventional wisdom was killing me. The only thing the medical establishment could offer me besides guilt and shame was medication and disease management. Change my lifestyle, they said, even though I was doing what they asked!”Dr Pete and I talk about the real causes of metabolic diseases, weight gain and gout.You can find Dr Pete here:Website: www.makesme-healthy.comBlog: www.boomer-100.comEmail: ketonicrevolution@gmail.comOnline Courses: https://makesme-healthy.samcart.com/products/dr-pete--ts-online-courses-copy/ If you enjoy this episode, please subscribe, like and share with anyone who may find it useful. You can also find this episode and many others on your favourite podcast apps -The Health Detective Presented by Susan Birch.If you have any guests you would like to hear from or questions answered please let me know. Email susan@susanbirch.co.nz You can sign up for my newsletter to keep up-to-date with the content I am publishing, monthly blogs and Q & A webinars with experts from around the world.https://mailchi.mp/61eb6eb3e0df/newsletter-signupYou will find my website with more information and free resources here:https://susanbirch.co.nz/You can follow me on Facebook here:https://www.facebook.com/thehealthdetectivenz Thanks for listening and I hope you enjoyed this episode.

Dr. Sara C. Mednick, PhD, author of THE POWER OF THE DOWNSTATE: Recharge Your Life Using Your Body's Own Restorative Systems, talks with Jillian about the importance of honoring circadian rhythms, melatonin, blue light blockers, and more for metabolism, immunity, and disease prevention. She explains the best times to sleep, eat, and exercise for optimal health. Plus, she tells us key supplements, breathing exercises, and lifestyle habits for better recovery, more energy, and a longer life. Guest Links:Website: https://www.saramednick.comTwitter: https://twitter.com/Sara_MednickIG: https://www.instagram.com/sarailoveyoumore/For 25% off The Fitness App by Jillian Michaels, go to www.thefitnessapp.com/podcastdealFollow us on Instagram @JillianMichaels and @MartiniCindyJillian Michaels Community: https://www.facebook.com/groups/1880466198675549Email your questions to JillianPodcast@gmail.comSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Episode 24: The Importance Of Proper Sleep & Recovery. Proper sleep is one of the most underrated changes you can make in your health & fitness journey. Unfortunately, more than a third of adults get fewer than 7 hours of sleep each night, the minimum needed to keep your risk of health problems in check. Your body needs this time to restore and rebuild in order to take on the following day mentally and physically. In this episode we share some stats from Precision Nutrition to drive home the importance of sleep. We also share how lack of sleep impacts ALL areas of your life and our personal tips and tricks to improve this area of your life starting today! VISIONARY MEALS DISCOUNT CODE: 'relentlesstraining10' https://visionarymeals.com/ RELENTLESS TRAINING APP DISCOUNT CODE: 'liferewired10' http://relentlesstraining.wodify.com/ LIFE REWIRED IG: https://www.instagram.com/LIFEREWIREDPODCAST/?utm_medium=copy_link ZACH IG: https://instagram.com/zachturnure?utm_medium=copy_link KRIS IG: https://instagram.com/kristinakovacs?utm_medium=copy_link ATHLETIC GREENS: https://athleticgreens.com/partner/d35ctoffer-nutrition/en?utm_campaign=English%20Referral%20Program&utm_source=friendbuy&utm_content=purl&utm_medium=referral&fbuy=eyJhbGciOiJSUzI1NiJ9.NDYyOWE4ZDEtM2E4Zi00OGUzLWExODEtOWI4YmU4MDA1OWQ2OjoyMzljM2YxMi0yNjU4LTRhN2UtOTU0OC1iZDBmNWMzOTAxMDk6MTY2ZjQzNmMtOGQ1Yy00Y2ZlLWIzM2ItMWRhYmNmYzdhNTcwOmF0aGxldGljZ3JlZW5zLmNvbToxNjQxNzYzOTYxOjo6.MX04uBbu4f7bXlA8IDEvu96-oB3QBwqNbH9bMFL-fe8Jb0DVIVxdvB8twMs8JxjSpZHkIC-Zk5Y9yvygX68ZmAwi5jAXPMZWXWPh4myC5oBCedJF6d7TsZpXBO4FxQmq7lfDjYtcQYgosvy1-zxI7_V2zYUUNcvbbZkC5yAkn_s&referralCode=pgfm9cg7&fbshare=JTdCJTIybmFtZSUyMiUzQSUyMlphY2glMjBUdXJudXJlJTIyJTJDJTIyd2lkZ2V0Q29uZmlnSWQlMjIlM0ElMjJlNjkzMWY0Mi0zNmJlLTQ4OTItODMzNy0yYjgzOGM2ODFkZWIlMjIlMkMlMjJzZXNzaW9uSWQlMjIlM0ElMjIyMDIxLTExLTE1VDIwJTNBMDIlM0EwMS45NzRaJTdDMjA0ODM1NjYxMTkxMDM1NDclMjIlN0Q%3D OUR GO TO CBD SHOP: https://highstcbd.com/

In this episode I break down my daily supplement routine and explain how supplements should be utilized to level up your performance. Here is a clickable list of the mentioned supplements: USANA Health Pak 100 - My daily vitamin pack (AM/PM) Athletic Greens AG1 - Daily vitamin supplement and mineral drink Vital Proteins Collagen - Hair, Skin, Nails, Joint Health Orgain Vegan Protein - 2 Scoops (1 serving) daily in protein shake Pre-Jym - Pre-Workout by Jim Stoppani Ph.D Glutamine - Muscle Recovery

 “If you want to get results, you have to start with the foundation of nutrition and lifestyle. Once you have that in place, training gets added on as a way of getting consistent, measurable progress with your exercises.” -Nate Palmer   It's no secret that most of us find it challenging to stay focused and productive when we are constantly lethargic. But there are ways to work smarter instead of harder by optimizing your health and fitness to get the right amount of energy you need throughout the day.    This week, we have N8 Systems Founder and author of The Million Dollar Body Method on the show! Ted and Nate share habits and routines to get more energy, improve your focus, and optimize your overall health, no matter how hectic your schedule may be. Topics include: Do diet trends work? Is your diet sustainable? How do you diet correctly? What do your energy and cravings say about your health? How can you get the most out of what you're eating? What is the best way to fast? What are the benefits of fasting? Exercise and Training- Which one should you follow? What is Insulin Resistance and why is it dangerous? How can you tell if you are insulin resistant?    Our day-to-day grinding is requiring more from us than ever before. Every step you take in making yourself fitter will make a big difference in your life. Tune in and hear these intriguing questions answered. Connect with Ted:  Website Facebook  Twitter Instagram     LinkedIn YouTube Highlights:  03:34 Diet Trends- Are They Sustainable?  07:01 How to Get More Energy 12:42 Meal Plans and Sleep Recovery in a Busy Schedule 17:22 Meal Timing- Do They Work? 20:31 Exercise vs Training- Which One is For You 24:45 The Easy Way to Determine if You Are Insulin Resistant 27:57 Seek Energy as Your Goal 34:05 Recap

You know what it's like if you don't get enough sleep. You end up grouchy, stressed and struggling to concentrate.   We all have times when our sleep is poor, but when it goes on for an extended period, it can have a massive impact on quality of life.   Whilst good sleep hygiene can help, sometimes we need to get to the root of what's interrupting the sleep behaviours.   What's our relationship with our bed like! How much is the anxiety around not sleeping causing us not to sleep?   Well, I got these any many other questions answered when I had a virtual coffee with Tracy Hannigan, AKA The Sleep Coach recently.   Tracy uses Cognitive Behavioural Therapy for Insomnia to help her clients to not only get a good night's sleep but to change their relationship with sleep for good.   Tracy is ffering listeners of Generation Exceptional a 10% discount on her CBTi for Insomnia online Sleep Recovery course with the code GENX22.   Check out Tracy's Instagram channel @Tracythesleepcoach https://www.instagram.com/tracythesle... or head over to her Facebook Community Sound Sleep Strategies https://www.facebook.com/groups/14935... You can also follow her on YouTube 'Tracy The Sleep Coach' https://www.youtube.com/channel/UCQle... Transcript:   Tracy Hannigan Hi everyone. And welcome to another episode of generation exceptional with me, Bev Thorogood. My guest today is really going to appeal to any of the women out there who really struggle with midlife sleep disruption. My guest is Tracy Hannigan, Tracy, The Sleep Coach, welcome to the show. Thank you very much. Very excited to be here. You're very welcome. This is one that I'm really interested to talk about because I hear so many women tell me how poorly they sleep.  Now I've been quite lucky. I have occasional disrupted sleep. I think that's probably quite normal. It's probably a little bit more frequent now than it was in my thirties, but it's not a major problem for me, but I know some women, it is absolutely ruining their lives, that they're not getting enough sleep. So I was fascinated to have you on the podcast. I saw you speak a couple of months ago at a Facebook event. And I just thought I have got to get Tracy onto the podcast because the way you talk about managing sleep and repairing sleep patterns, I suppose it's different to anything I'd ever heard before. Let me stop talking for a moment and introduce you, I'll let you introduce yourself. . Just tell us a little bit about who you are, your background and how you ended up as a sleep coach. Right.  So my name is Tracy Hannigan. My background is actually as a registered healthcare professional and that has taken different guises over time. I worked in community mental health, courtesy of a degree in psychology, back in the States and obviously in that environment, dealing with a lot of situations and a lot of people who really struggle with their sleep, either as a cause or consequence of their mental health issues. Moving to the UK and training as an osteopath, obviously seeing a lot of pain issues with sleep issues. And so the more I looked around, the more I saw sleep as just a very fundamental problem. We all have disrupted sleep for short periods, but there is a certain percentage of the population who struggle in an ongoing way. Often unnecessarily with, with their sleep. And I'm very interested in sleep from a, from a personal point of view as well. I had my first bout of insomnia in my early twenties, after the death of my husband. Obviously you would expect that there'd be sleep disruption, but it went on for years. And then another bout a little bit later in life where I learned the tools and the skills that cognitive behavioral therapy for insomnia can give somebody and decided that I would train in this particular technique courtesy of being able to use the other bits of my background and began working in a clinic setting in person with people. And then when the pandemic hit I took that online.  I'd thought about doing it and then the situation, the context, just gave me that little bit of an extra push. And so now I'm working completely online with people who are trying to sort out their insomnia. We'll talk about the methodology that you use in a second or two, but I'm just wanting to pick up, you said in terms of cause or consequence. That was interesting. So insomnia is the cause of problems or insomnia is the consequence of problems? I'm guessing from what you said it can be either. It can be either. What do you see normally? Is it, is it normally that the sleep is disrupted? You mentioned your first bout was after a bereavement, I imagine stress is a major factor when it comes to insomnia. Yeah. So insomnia can be a cause or a consequence.  Very often in sleep coaching we talk about things that predispose people, make them more likely to be to have problems with sleep in the future. And those are much more common. So if someone is an anxious person or if they have generalized anxiety, some kind of clinical anxiety disorder or panic disorder, PTSD, your whole collection of mental health issues as well as physical health issues, that can predispose somebody to having difficulty sleeping. The most common thing is a predisposing factor to anxiety or a personality trait that some of us might unfortunately know all too well, which is an unhealthy level of perfectionism. Yeah, so all of these things make somebody more likely to develop longer-term sleeping problems after a short-term bout of sleeplessness, because it's really important to differentiate because stress can cause short-term sleeplessness. It happens to all of us, something exciting is going on. Something sad is going on, but what turns that short-term bout of sleeplessness into a longer term sleeping problem? And the answer for a lot of people is one of those traits. Okay. So is there a genetic predisposition to insomnia, is there a physical predisposition? So it depends on how you're defining insomnia. When I'm using the term I'm speaking about insomnia disorder, which is a discreet clinical condition. There are a lot of other sleep disorders that people will often describe as insomnia that aren't insomnia. And some of them can have a genetic predisposition, but I would say that the most likely genetic factor would be in those predisposing factors. The things that make people more likely to develop insomnia. So if there is a genetic predisposition to a certain kind of mental health condition in the family that will make it much more likely that you will be predisposed to developing sleeping difficulty. Why do we see such an upsurge in sleep disruption in women as they enter perimenopause and go through their menopause transition? Because anecdotally I definitely see that the majority of women that I talk to, and I talk to lots of menopausal women, as you can imagine. I would say probably 80 to 90% of them have sleep disruption as one of their key symptoms. Where's the connection. Why such a rise? Yeah, there are a few different explanations for why insomnia becomes more prevalent. And in the literature, when they are looking at broad population levels, the prevalence ranges from 23 to 65, 70%. So it depends on what kind of community you are in. Obviously in these communities, we're seeing people who are very self-directed about wanting to sort out their issues so the, the number of people seems very large and the number is too large. And the consequences are too high. So the question is then why they're still, (you would think that they would have this one down and there'd be tons of research about this.) picking it apart. I would say that there is. in women who are going through perimenopause menopause and post-menopause, there is a predisposition because of the hormonal change to anxiety and depression. So those conditions alone are predisposing factors to developing sleeping difficulties. The change in hormone levels can affect the production of melatonin, which can create further sleeping difficulties. And then you layer on repeated wake-ups because of vasomotor symptoms and hot flushes and all of these sorts of physical symptoms that affect women at night. And those obviously wake people up, but in the entire context of all the other symptoms that are being experienced, anxiety about being woken up repeatedly at night feeds the sleeping problems. Multifactorial. I was going to say, is that almost a self fulfilling prophecy here? That actually my sleep is disrupted now I'm anxious about the fact that my sleep is disrupted So as the anxiety worsens, the sleep worsens. Exactly. Exactly. Okay. So let's talk about the methodology that you use because we are all fed the idea (and I am probably I'm one of those people spouting off the idea) of sleep hygiene, you know, make sure you have a regular wake time, a regular bedtime, have a wind down towards bed time, magnesium in your bath. Then, you know, like magnesium sprays and warm baths before bed. How much of that is rubbish, how much of that being spouting isn't really helpful?  Or does it help?  Because those aren't your methods actually, are they? Yeah, they are a tiny part of what is considered the evidence-base for working with adult insomnia. So when we're talking about sleep hygiene, sleep hygiene is what we would consider helpful, necessary for some but not sufficient in and of itself. No amount of nice smelling sprays on the pillow or warm baths is going to counteract your anxiety about not sleeping at night. It might help you relax, might feel really nice, but the sleep hygiene tips and tricks don't get into the root of what's feeding the insomnia long term. And that's why we say they're necessary, helpful, but not sufficient in and of themselves. And in terms of the research, sleep hygiene interventions alone are not considered to have any evidence when compared to things that have a lot more evidence. It doesn't mean that your cup of tea in the evening is a negative thing. It doesn't mean that you shouldn't have a hot bath if you enjoy having a hot bath, but what happens is people go online or they get a handout from their GP with all the sleep hygiene tips and tricks in it. They feel like they have done it all because that's the most easy to access information. And they are frustrated because it didn't work, you know, in big air quotes “it didn't work”  as they're still having difficulty sleeping. So it sets off this perpetual search and this perpetual anxiety about finding the answer. And I've had people come to me with literal spreadsheets full of things that they do. Their routines have become so rigid because they have attached a certain order of things and a certainty.  Perhaps a certain spray and I got a good sleep that night when actually it may have nothing to do with it. And then when it quote unquote “stops working”, it fuels that anxiety even more. Interestingly in terms of sleep hygiene and CBTi there are more and more CBTi - I wouldn't want to call them tips or tricks - but basic principles that are creeping into those lists, which is nice to see. But without the context and without doing the cognitive work, the behavioral pieces alone are not always enough either. And I can talk a little bit more about that. Talk about how it all works. I'm just thinking as well, you know, certainly I found for me my sleep hygiene at that surface level isn't always great.  I'm a bit of a night owl always have been. But actually what I do find is even when I, you know, when I put myself into that position where actually I'm going to really focus on getting to bed on time and doing the things like not having backlit lights, that sort of thing. It does help me get off to sleep, but it doesn't stop me waking up at three o'clock in the morning with my head full of stuff and not being able to get back off to sleep again. Yeah. It's a different category of experience. And I have to say that because a lot of people who come to me come after doing online sorts of methods, they have much better sleep hygiene than I do. And they still have sleeping difficulties, you know, they've got a dark room, that room is cool. Now these things, again are not necessarily negative things, unless you start obsessing about them. That's when they actually feed the problem rather than helping with the problem. I think as well, you know, I guess if you've put all of these sort of factors into place and you're having the warm bath you know, you've got your bamboo sheets or whatever else it might be, if it's not working, suddenly that becomes “there must be something fundamentally wrong with me. If I'm doing everything I'm being told to do, and I still can't sleep. What's wrong with me.” Now you've already mentioned CBTi which is the methodology, the system, (I don't know whether that's the right word) that you use to help people.  Talk us through what CBTi is.  I know what CBT is, cognitive behavioral therapy. But if you could do me a favour please and just go through in essence, what CBT is and why CBT for insomnia is your chosen methodology? Yeah, CBTi is my chosen foundation for the work that I do, because it is where there's over 30 years of evidence behind it. It works for over 85% of people for whom it's suited. It's very effective. Unfortunately it's just not that well known and it does get confused with CBT. Are they very different? They are different in the sense that CBTi the behavioral component focuses on both physical behaviors around sleep, as well as mental behavior. So in behavioral sleep medicine and in cognitive behavioral therapy world, we think of thought patterns as behaviors, the mental behaviors.  CBTi works on the physical behaviors around sleep, as well as the mental behaviors around sleep. So somebody comes to me and they're having difficulty with sleeping. Some of the tools that we use for the mental behaviors for the cognitive side, they are very similar and are often drawn from the work that is done with CBT, but we focus exclusively on the thoughts and emotions and feelings behind the sleeping issue rather than more broadly, because that's, for me, that's outside of my scope of practice. But the behavioral pieces that apply to the physical sleep world are usually not things that are ever addressed in CBT for say anxiety or phobias, for example. So there is some overlap but the pieces that don't overlap are more around the behaviors around sleep. So things like not spending nine hours in bed, trying to catch a few minutes of extra sleep when you're able to only generate six hours, because it's a little bit like rolling out a pizza dough. If you only have a six inch blob of dough and you try to roll it out onto a nine inch pizza plate what's going to happen. It's going to get full of holes. It's going to get thin around the edges. It's not going to support what you need to put on top of it. It's a great analogy for sleep. And that sort of thing is not addressed in CBT for things like anxiety. Okay. Gotcha. Gotcha. What about this idea that all adults need between seven and nine hours sleep.  I think I now realize that I work best on about seven hours and 15 minutes. Seven hours and 15 minutes I feel great.  If I have less than that, I feel a bit groggy. And if I have more than that, everything aches. , I found that seven 15 is my sweet spot, but we're all so unique and so different is that one of those sort of throw away lines, like 10,000 steps, 7 to 9 hours sleep, what should we be getting? Because cause I think we get hung up on, oh gosh, I haven't had my full seven hours sleep. I'm not going to get through the day when I'm not sure, is that true? Such a good question. So somebody's individual sleep need is genetically determined and there's going to be an optimal amount of sleep for a given individual. Unfortunately, the soundbites are, you know, if you don't get eight hours, you're going to have strokes and all of this other stuff is going to happen to you. And it's just, that's like saying everybody needs to wear a size six shoe. It's just not the case. If you imagine a bell curve, the majority of people say that they feel pretty good in that seven to nine hour range. And really it's not the amount of hours that's the important piece. It's about is whatever sleep you're getting enough for you to feel refreshed and able to do what you need to do during the day. And for some people that might be six and a half hours for some people that might be nine hours and it actually creates problems for people who need less sleep to start searching for more sleep. Oh, tell me more about that. So it is like if somebody has, and I heard the wonderful podcast, can't remember the name of the podcast now, this gentlemen was definitely a perfectionist type personality who created projects out of everything and had been reading that he needs eight hours of sleep. We take this hypothetical person. And he is able to generate six and a half hours but really wants eight because eight is supposed to be the optimum. And this person's always interested in optimizing their life. Well, that's like taking that six hour blob of pizza dough and trying to stretch it out onto a plate that's too big. You actually give yourself insomnia. And in the research world, when they are testing, short-term sleeping medications, they actually induce insomnia in healthy people who don't have sleeping troubles. By having them do things like stay in bed for 12 hours when you can't generate 12 hours of sleep.  Their sleep becomes broken and unhealthy. So how do you know if you're getting enough sleep? That is a very common question. You know, how do I know what my number is?  In the process of CBTi that becomes clear, but if you are falling asleep within 15, 20 minutes but not less than five. If you wake up a couple of times in the night and you fall back to sleep within that same amount of time, 15, 20 minutes. And if you wake up in the morning, feeling refreshed, whatever that number is, is your number. You got to embrace your number and not search for a different one. It's really, important because actually I know there's, there's certainly been times where I felt like I've slept really well but felt exhausted when I've woken up and I'm guessing it's because we go through all these different stages of sleep, light sleep, REM sleep, deep restorative sleep, et cetera. I have a Fitbit that tells me, I have no idea how accurate it is, the levels of sleep that I've been in. How can we, how can we make sure that we're getting to those deeper kind of more restorative levels of sleep? Having good sleep that is satisfying for us, that has a good quality - we'll generate the amount of time that we need in each of these kinds of sleep areas. So people ask me about different kinds of tracking devices. And unfortunately, although they're getting better with are you asleep or are you awake, they're still not great. They're really not very good about what phase of sleep people are in. So people often show me their graph and, oh, I've got like three minutes in deep sleep. What's wrong with me? It doesn't necessarily mean you actually only got three minutes of deep sleep because the brain will generate the sleep that it needs. If you have had a period where you've been extremely sleep deprived, And then you have a really deep sleep and you spend the whole time dreaming and you wake up exhausted because the brain is saying, I need this kind of sleep. So as soon as we fall asleep, I'm going to get all of that sleep. So avoiding as best people can , having things like insomnia, treating sleep apnea etc, that's really important, particularly for women as we get older and our hormones change, those hormonal changes affect more than the skin just above our knees and our wrinkles and things. It affects all of our soft tissues and makes us more prone to sleep apnea, which really destroys sleep quality. And being mindful of things like not too much alcohol that also can destroy sleep quality. If we can get out of the way of our sleep system. it does a pretty good job of giving us what we need. Good. Good. Good. So how does does CBTi look then? What actually happens? Yeah. The first and most important thing when somebody comes to me or any other therapists doing CBTi is that they are screened for safety. So like I was saying, insomnia is just one of many, many different kinds of, of conditions. And some of the interventions that are suggested to some people, when doing CBTi in the beginning can make people more sleepy. If they have another sleep disorder already, that makes them sleepy, they could become unsafely sleepy. So you first get screened for these sorts of things, any untreated or out of control,mental health issues, things that would get in the way of CBTi then what happens typically, at least in the beginning to get a foundation is we do a prospective sleep diary. So we look at what does the sleep actually look like going forward because human beings are not good at necessarily knowing, what their sleep is like on average because we tend to focus on the worst nights. Sometimes looking at diary data over a couple of weeks, it's actually really easy to pick out, you know a statement such as when I have a bad night, it wrecks the rest of the week. Yeah, it doesn't always, and sometimes you can show that to people right. In their data. And in standard CBTi which isn't necessarily appropriate for everybody we want to use the principles and apply them to the person's situation. But we typically do behavioral interventions first because they help reinforce the idea in a person's lived experience that their sleep system is not broken. These interventions typically make people sleepy and the first one is geared around helping create the appropriate size pizza plate for the amount of sleep that someone can generate. This helps deepen someone's sleep quality so that the sleep they are getting, even if it's not enough is a better quality and is more refreshing and restorative. And then we look at behaviors around sleep in the bed that can interfere with people's association with the bed.  Because before we develop sleeping difficulties, we don't think about our relationship with our bed. It's a completely unconscious thing. We get sleepy, we lay down, we fall asleep. So if you have a relationship like that for years and years, and then suddenly your relationship is that sometimes I sleep and sometimes I toss and turn and sometimes I lay here sweating and upset, and sometimes I lay here worrying about what's going to happen tomorrow, or I'm going to have an argument with my spouse, the relationship becomes confused. And so adjusting people's relationship to their bed vis their behavior, whether they're in bed or out of bed, is the second, most powerful thing that we do. And then when someone is feeling a little bit more confident in their ability to sleep, we don't stop there. Even if people are sleeping really well. It's a good idea to not stop there because what hasn't yet been addressed and we begin to address, is why are you terrified of not sleeping in the first place? Because it is the anxiety of not sleeping well after a short-term bout of sleeplessness. The worry about that short-term sleeplessness is what creates the longer-term problem, which is why you can have an incident or an excitement. And then after it passes people still aren't sleeping. So working on all of those cognitive pieces, which is the CBT and the mindfulness Acceptance and Commitment Therapy kind of element does that. It's fascinating because it's so individualized to the person and what their particular worries are. So we would kind of pick through which ones of these are rational and which ones aren't. And how can we reframe how we think about sleep? For example, being up all night can be terrifying for some people, because it's what they're trying “to not do”. And the trying is fed by the fear of being awake. But if we can reframe that being awake one night by looking at actually the consequences, aren't that bad, because look, you never crashed the car and you used to get in arguments with your spouse when you slept well. And you just put these things into perspective. And you're building sleep drive, which will build sleep quality in the long run. You just flip it on its head and look at it differently with the support of somebody who's working with you, it takes that arousal down because it doesn't matter how little sleep you've gotten, usually, or what time of night it is, what time your circadian rhythm is telling you, you know, it's time to not be awake, now you should be sleeping. It doesn't matter how strong those two components of the sleep control system are. If we think of bears coming into the cave and we're responding to sleeplessness, like a bear is coming into the cave, we're not going to be able to sleep. That's why it is so important to kind of see it through and do the mental work and the work with the anxiety. That is how I now can have bouts of sleeplessness that don't turn into yet another insomnia problem, because I'm very neutral now about when I don't get good sleep. When does a disturbed sleep pattern become insomnia? That's a really good question. So according to the big, big textbooks that define insomnia, you want to be waiting three months before it actually gets defined as insomnia. But if somebody has not been sleeping well for a few weeks and has this kind of pattern and this developing anxiety, I'm not going to tell them that they need to wait for three months before they can get some help. I really like the idea of doing this, actually writing a kid's book, teaching children or young adults that after their sleeping has settled back down from their teenage years this kind of sleep disruption is normal and to not panic about it, because we could prevent so much ongoing sleeping disturbance. You know, you go through your life and even if you have a medical condition or if you have pain or if you're having vasomotor symptoms, those things may wake you from your sleep. But if the sleeplessness is like on a 10 scale is like an eight out of 10 and five of it is due to that anxiety, we can reduce that a lot and really help improve people's quality of life. Yeah just for the listeners, I'm sure most people do know, but when you're talking about vasomotor symptoms, we're talking about that sort of internal temperature gauge in the body so leading into hot flashes night sweats, those sorts of things.   Okay. So tell us a little bit more about you and your business? The business is Tracy, The Sleep Coach . So how can people get help from you if they are struggling? There are a variety of different ways that I work. I do run kind of a do it yourself. CBTi based sleep recovery course. I offer one-to-one calls. So I call it a sleep jumpstart call where you get the entire assessment diary and spend a 90 minute call with me and you leave with a really solid plan based on your needs to tackling things from a behavioral point of view and some things around the anxiety piece And then a package that includes some follow-up calls. And usually that's more appropriate if there is quite a lot of sleep anxiety or the issue has been really long-standing. And I do offer a quick start call, which is essentially you can book almost the same day, 30 minute chats. Obviously doesn't have that assessment piece in it. But I guess people find that helpful for, I would've thought just to reassure that actually this is quite normal. Yeah. Yes. I had somebody come to me with a perfectly normal sleep diary once very worried about it taking, you know, 10 minutes to fall asleep on waking up in the night for 10 or 15 minutes. And it was simply a matter of education. But that's actually normal. If somebody is taking less than five minutes to fall asleep, we actually consider that a problem. Okay. Gosh, that's my husband. As soon as his head touches the pillow, and he has been like that for as long as I've known him, I've been talking to him and I'll hear his breathing change. I think, goodness, me, it's only like two minutes since he got into bed. So I guess for him, it's probably his normal if that's the way he's always bee?  Now you've got me worried that he's got a problem haha! Yeah, we can definitely talk about that. In any of the services that I offer one-to-one is that screening for safety. And there's a really simple assessment. And it tends to revolve on how easy is it for you to fall asleep in weird places, what it comes down to. Cause that's more associated with other sleeping disorders. Whereas insomnia is that tired and wired kind of can't nap. I can't fall asleep. I wake up. I had a question in my head and my menopausal brain has just done its normal thing and the question's completely escaped me. What, what was it? I will come back to that.  Okay. So where can people get hold of you? People can find me through my website, www,tracythesleepcoach.co.uk. I'm also on Instagram @Tracythesleepcoach and brand new sparkly slowly growing YouTube channel again, tracythesleepcoach. If you put it in, you'll find me in all of my places. I do run a free Facebook group called Sound Sleep Strategies that is underpinned by the fundamentals of CBTi and there are a lot of video resources in there to help people get started. Brilliant. So you've got your Facebook, your Instagram. Tell me about the course, this DIY course. I guess most of us want a quick fix with everything. It's human nature, isn't it, to want to quick fix which is probably why things like sleeping tablets and all the rest of it are such a go to for a lot of people, I think that certainly for a lot of women in menopause, you know, that that sense of relief. Just, just give me a sleeping pill and now I can get a good night's sleep. How how long does it take to put things right. If that's not too open ended a question and the DIY course that you're talking about how much of this can we do ourselves? Because it sounds like something you would need to work with a therapist. Yeah. So how long is how long does it take to work through? This really is how long is a piece of string? However, People can learn the skills that they need to learn in terms of understanding their sleep patterns, understanding how to adjust their sleep patterns, depending on what their issue is and getting a really good head start on using the tools to help them identify where their anxiety lies and what to do about it within sort of like 6 sessions.  Usually 4 to 6 sessions, depending on how long the sessions are. And that's why the course is geared toward being six weeks long. I'm actually thinking of, of extending it a little bit, but sometimes we have something that goes on too long it's difficult for people to kind of maintain the consistency with it. The Sleep Jumpstart that I offer. It is quite an intensive 90 minutes where we look at all of these things. I explain the fundamentals and give a person a plan, but in that kind of four to six session, four to six week mark people can learn those skills themselves and they can do it themselves. I know a lot of people who've done really, really well learning to apply those fundamentals to their own situation. And then I'm always around to help tailor it if it needs to be further tailored. Yeah. So tell me about the sleep recovery course. Yeah. It it's a 6 week course with a 6 week built in mindfulness component. Mindfulness is what I would put into any program because it helps with that sitting with the anxiety piece. So I think it's really, really important not to just use relaxation techniques, like a hammer on a nail, like, Ooh, I need to fall asleep I'm going to do a relaxation technique.  But because of hyper arousal that feeds insomnia as a 24/7 problem, Mindfulness is a fantastic way for people to really easily practice in their daily life. So I run them in parallel. Each module of the course working through the mental pieces and the physical behavioral pieces has a mindfulness module attached to it. So it goes through a basic sleep education, understanding how the sleep system works and helping people identify where their sleep behaviors may have gone wrong and potentially contributed to the problem. And then we look at the physical environment. So there is a sleep hygiene component to it with a bit of a twist it's all focused on that hyper arousal piece rather than a prescriptive “if you take a bath at this time, that's the best”.  There is kind of more expansive concept of sleep hygiene module. There's a set of modules on understanding what it is that you are thinking and what those fears are. And teaching people how to use the tools. They can dig into their own fears around what and why is it that not sleeping is scary because there's a difference between discomfort and something being scary, but we often pair those things together. So helping people unpair those mental and emotional responses and working with those and then really, how do you not do things like take a six hour blob of dough and try to stretch it out onto an eight hour piece of pizza. And then when you're getting really good sleep for whatever hours that is for you, how do you expand it out until you get the amount of sleep that you need? That's deep in quality, refreshing and allows you to live the life that you want to live and be prepared for future sleep blips. The last module in the course is all about acknowledging that in the future, things are going to affect our sleep. We cannot help that from happening. What we can do is we can be aware of what our patterns are, what we tend to want to do, whether that's going to be a helpful thing for sleep or not. And just reframe how we approach those short-term bouts of sleeplessness. It sounds absolutely brilliant. And I know you're very, very generously offering listeners, a 10% discount on the D I Y course with the code GENX22, which I'll put in the show notes anyway, which is very, very kind. And this has been fascinating. Some of it I can't really relate to because I wouldn't say I have any major sleep issues, I have occasional problems as most women do. But what would be three top tips for someone who maybe doesn't have severe insomnia, but just, you know, wants to have better sleep hygiene if we're allowed to kind of go down that route. Yeah, definitely. The number one tip that I give people I think is particularly pertinent to women who are waking up in the middle of the night is to stop watching the clock and letting the clock tell you how you should be responding the next day to how your day is going to be. We spend a lot of time cycling in and out of, of light sleep and deeper sleep. And that's totally normal. If you wake up one night at three o'clock. For whatever reason. And you look at your watch and you say, oh, M G it's 3:00 AM. nd tomorrow is going to be a disaster. You're accidentally training your safety system to say, oh my, if I'm, if I'm going through one of these lighter phases of sleep, I better wake up and really check that something really scared her and something really upset her. So it leaves you less places to hang any anxiety about waking up in the night. If we don't know what time it is - and to be honest, knowing that you're awake for 47 minutes in the middle of the nigh - it doesn't help your sleep at all. You cannot use that information. So my number one tip is always to stop watching the clocks, take your alarm clock, turn it around, face it away from you. Don't look at your phone for lots of reasons, but particularly for the stimulation of the, of the time piece. The second thing is that no matter how well or poorly you might've slept the night before, if you're having any difficulty at all with sleep, always get up at the same time of day. So pick a time that works for you throughout the week on average, and even in the beginning, even on the weekends in the beginning, get up at a consistent time. This will allow you on nights where you're not sleeping so well to have almost a training effect. Your brain will say, Ooh, I only get this amount of time to sleep I better sleep more deeply and get what I need because she's going to get up and start her day. Having lie ins also can mess with our circadian rhythms and as we get older, our circadian rhythm is going to shift anyway. So it just helps introduce a little less chaos into that, into that picture. Just, just on that so get up at the same time. Are you then therefore saying go to bed at the same time or just, just make sure you have the wake time nailed? So, if someone is sleeping reasonably well, I would say, don't worry about what time you go to bed. Getting up at the same time is a more important piece, but if somebody is not sleeping well, getting up at that, that consistent time, what happens is if somebody is not sleeping well, they may take quite a long time to fall asleep. It doesn't help them to get into bed and lay there and wait for it to happen because usually that creates stress and anxiety, which then becomes associated with the bed. So the correlate to that would be go to bed when you are sleepy enough to fall asleep. Brilliant. And your 3rd one? Don't be in bed if you're not happy to be there. So I've gotten to a place now where I'm very emotionally neutral about when I'm awake in the night. I'm not awake nearly as much as I used to, but life still happens. I still wake up thinking about things,  as long as I'm kind of content and relaxed and feeling neutral about it I stay in bed. It's really advisable if you are laying there tossing and turning fretting worrying, sweating, being upset. that you take those feelings and you bring them someplace else, have them out in the living room. If you can sit in a chair you don't like,  have that experience there. You'll be building sleep drive because you're awake and you're physically active and you will be helping to improve the association with your bed. You take those feelings. Do what you need to do with them. Go back to sleep when you're really sleepy. And it's not like, oh, I did that for two days and it didn't work. It is a retraining process. You're simply saying, look, brain sleepiness bed. Oops, didn't work this time. Let's do it again. Brain, sleepiness, bed, and doing that with consistency can help rebuild that positive association with your bed. And that is actually one of the most evidence-based standalone approaches for all of the tools we have in behavioral sleep medicine, so simple. But I think the idea of getting up when you're absolutely exhausted and you're not sleeping, you're wide awake and your head's spinning, the idea of getting up and going into a different room and doing something different, feels counter intuitive. It feels like, well, I'm never going to sleep if I'm sat up in a chair. Although I must admit, I know I've had times where I've got out of bed and gone down to the living room, sat on the sofa and fallen asleep like that. I've actually had some really good quality sleep on the sofa.  Am I therefore building up other patterns whereby I associate good sleep with the sofa? Such and good point because the caveat to this particular technique, if it's appropriate for somebody is to not surf and fall asleep elsewhere. Because if you have a really angsty relationship with your bed and you've got lots of sleep drive, cause you're not sleeping well and you can't sleep in bed, but you got a lot of negativity there and you go to the sofa and you don't have that negative. And you're already up. So you're not like trying to force yourself to sleep. You're not doing something to try to sleep. Your arousal comes down. That bear leaves the cave and wow you fall asleep. You can actually develop a sleeping association with your bed, with your sofa or your recliner and if that works for people, that's fine. My mother still sleeps on the sofa after 20 years, it works for her relationship. But what happens then is if you decide you want to be sleeping back in your bed, you have two hurdles, you have to tear yourself away from the place you're getting sleep and recreate the sleepiness association with your bed. So what becomes a nice reassuring short-term fix can create longer term problems. Just being really aware of that is real important. . That's really good to know. Now in true menopausal fashion I've remembered what I was going to ask about 10 minutes ago. It always is there. If I just hang around long enough, it normally comes back. I heard a term a little while ago that I'd never come across before, but by God it's me  - sleep procrastination. Have you come across that? I'm sure you probably have. I wrote a feature in The Independent on sleep procrastination! Well, I'd not heard of this. And then I heard a gentleman talk about it on a podcast and I thought I do that! I can be beyond tired sort of midnight with every ounce of my being screaming at me to go to bed. And I will find a dozen different jobs to do-  a little bit more surfing or the end of another Netflix episode. And actually, my husband's the complete opposite. He will walk away midway through a program. Cause his body says it's time for bed. I'm tired. And he'll just say I'm off to bed now. And I'm like, how can you not watch the end of this episode? Talk to me about it? Because it's a real thing for me. And when we're talking about that cognitive behavioral piece, I know that I am sometimes in danger of getting anxious about the fact that I procrastinate about going to sleep. And that makes it worse. Hmm. Yeah. Sleep procrastination is really common and it's on both ends of the spectrum. So sometimes people will wake themselves up prematurely in the morning to have time for themselves or time for certain activity. Some people will stay up later than they should. They're denying themselves sleep opportunity, as we would say, because they are trying to get other things done. And I think people fall into two camps there. The procrastinator camp in general, for whom this is just the thing. Yeah. Lots of other areas as well, to be fair. And in the boundaries issue, because I think a lot of people, particularly women who tend to, for better or worse, take on kind of a caregiving role, we give, give, give, give to other people all day long. And we give to our business all day long and we give to all of these things except for us. And it's the only time where we feel we can go and we're still conscious. Right. And part of us wants that conscious time with ourselves. And I think one of the things that I learned, because this was an issue for me, and it's sometimes an issue for me still is really time-blocking and managing time and boundaries more appropriately so that I can have that time for myself during the day to do the things. It really did help the procrastination piece for me, especially for me as a fellow procrastinator, it weaves its way in to so many different arenas.   I could spend six hours doing two hours of work, but if I'm time blocking, I'm now blocking time for myself at the beginning of the day, in the middle of the day and the end of the day, and stacking those times with myself as habits on the things that I'm already doing. It's like being given a smaller handbag, you have to decide what you're going to put in that handbag. And it helps you choose where you want to put your energy and how you want to direct your energy during that gap. So working on those boundaries and time management pieces will often leave people feeling like they don't need to do that at night, or they don't need to do it in the morning, or at least not so much, but it's a really fascinating phenomenon and it can lead to insomnia in some people because of the worry about not getting enough sleep. What you've just said that around sort of giving too much to the business. You know I work far more hours in the day now that I work for myself, than I did when I was working you know, in my paid job, my employed job. But it doesn't feel like work a lot of the time. I enjoy doing it.  I'm working for myself. It's a blessing, isn't it? But it does bleed out. But actually it does mean, as you say, I don't give myself a huge amount of time for me during the day. And maybe that is why, you know, come the evening when Mark has gone to bed, cause he does generally go to bed before I do, I have this, this time, this block of probably two hours that is just for me. And I guess I'm probably hanging on to it. It's one of those things where, you know, logically I know I should be going to bed, but emotionally I'm clinging on to this time. I haven't really made the connection as I've always been a night owl but I don't think I've ever procrastinated around sleep in this way. Absolutely fascinating. It is a really, really interesting topic. Really interesting. I mean, I would think, well, I want time for myself. I'm going to go knit or something like that, but what do I end up doing? Like, well, let's scrub the stains off the back of the pots, you know, just like weird things like that. I just sit there watching Netflix or scrolling through Instagram. Anyway. Tracy, thank you so much. I think this is a fascinating conversation. I think sleep is one of those things where we really don't, even to this day still don't really know a huge amount about. I do think that we underestimate how important sleep is in our lives. Certainly for me. I know that when my step is disrupted , my stress is higher and when my stress is high my sleep is disrupted. It does seem to go hand in hand. And when we've got brain fog already with perimenopause, actually lack of sleep and stress,don't help with brain fog. So, I think for anybody listening, if you are struggling, genuinely struggling with poor sleep do look Tracy up, Do go and grab her sleep recovery course, even if that's just a foot in the door to get an idea of what all this is about before they come to you for some one-to-one help, . I love the way you explained it all, you make something complicated feel really simple. Well, not necessarily easy, but it's actually very straightforward once you understand how it works. Brilliant. Thank you so much. It's been an absolute pleasure. Thank you for giving me your time and we will talk to everybody again soon. Thanks for listening guys. Take care.  

Ian is a very active person and loves a good discussion. He's a strong believer that we need more laughter in the world. He should know, he's a part-time comedian. Ian lives his life by the phrase ‘Prepare for war but plan for peace'. He has studied many different forms of combat and completed some very intense endurance events. Ian has a very proactive mind and is very passionate about learning. We discuss what might have triggered this need to ‘go go go!' and how he is now dealing with his own expectations. Ian and I discuss the 4 pillars of health (sleep, nutrition mental health and physical health) and how they are all linked. Targeting each pillar will help achieve optimal health, whatever that looks like for everyone. Ian introduced me to the study of chronobiology. Chronobiology is the study of biological rhythms. We differ in our biological sleep patterns as we age (Owls, larks and intermediates). Teenagers go through an extended Owl stage, where they are biologically set to sleep later at night. So, there is a biological reason for the cranky teenager not wanting to go to bed. Ian believes that we are in the ‘pre-teen' phase when it comes to talking about mental health on bigger platforms. These discussions are happening, and will get bigger, but we have only just started! He mentions how young some aspects of science are. Sleep science, performance related work for athletes that kicked off in the late 2000's, and many more are simple examples of this. Ian is looking forward to researching the topic of performance under fatigue related to sleep patterns. In his past work, Ian and his research team found how common sleep disorders are for athletes. He mentions some of the techniques he has used within team sports to help their schedule promote sleeping and still retain the necessary load for training and match demands. https://www.linkedin.com/in/dr-ian-c-dunican-115b0a14/?locale=es_ES https://www.youtube.com/watch?v=2hkFVH_rifA https://learningtodie.com.au/ https://sleep4performance.com/ https://meliusconsulting.com.au/

Head strength coach for the NBA's Philadelphia 76ers Ben Kenyon makes players faster, stronger and more effective. He's an author and runner, planning to take on the Philadelphia Marathon. A former college player he fell in love with the weight room early in life and realized how strength and conditioning made all the difference in his performance. Right out of college he started running with it, and has never looked back. Join Lindsay Berra for an uplifting conversation with Ben Kenyon.See omnystudio.com/listener for privacy information.

Welcome back to the Neuroscience Meets Social and Emotional Learning Podcast, EPISODE #134 with Kristen Holmes[i], the VP of Performance Science with WHOOP,[ii] a wearable personal fitness and health coach that measures sleep, strain and recovery. Watch the interview on YouTube here. Welcome back, I'm Andrea Samadi, a former educator who has been fascinated with understanding the science behind high performance strategies in schools, sports, and the workplace for the past 20 years. If you have been listening to our podcast, you will know that we’ve uncovered that if we want to improve our social and emotional skills, and experience success in our work and personal lives, it all begins with an understanding of our brain. We’ve also uncovered the “Top 5 Brain Health and Alzheimer’s Prevention Strategies”[iii]  that we covered on EPISODE #87 that took us in the direction of health and wellness, with a focus on sleep, exercise, and nutrition as being important for brain health, and optimizing personal and professional results. We even went to Dr. Amen’s Clinic in CA for a brain scan to see what we could learn about further optimizing our brain health, and sleep emerged as an area of weakness for me, along with some other areas we are still working on optimizing. The powerful part of hosting this podcast, is that as I am interviewing guests, and learning, sharing their advice, I’m learning and implementing these ideas myself, as I share them with you. When I was introduced to Kelly Roman, from Fisher Wallace Laboratories, with his wearable medical device to help improve sleep, while reducing anxiety and depression, I immediately jumped at the opportunity to learn more, knowing that I needed help in this area, specifically with sleep. I had no idea how much this device would help me to create more balance in my life, and my review of the Fisher Wallace device, EPISODE #119[iv] has risen to my most downloaded episode, (with over 1250 downloads) beating out EPISODE #68 “The Neuroscience of Personal Change” where I linked Dr. Stephen Covey’s “7 Habits of Highly Effective People” to Neuroscience Strategies.  This showed me that while there’s an interest in creating personal change and understanding how to connect practical neuroscience to our daily lives, it shouldn’t come at the expense of our personal health or well-being. Since May is mental health awareness month, and many experts like Dr. Daniel Amen[v] consider brain health to be at the root of mental health, we will continue to dive deeper into ways to improve our own personal health and well-being. Which brings me to today’s guest, Kristen Holmes, the VP of Performance Science with WHOOP whose Ph.D. work is in multilevel interactions of stress and circadian behavior[vi].  I first came across Kristen while researching Heart Rate Variability for EPISODE #125[vii] where I started to see how important heart rate variability was for tracking health, recovery and resilience. I found the WHOOP Podcast[viii]  hosted by Will Ahmed and featuring Kristen Holmes and Emily Capodilupo, and I was captivated with what I learned. So captivated that I decided to join the WHOOP community[ix] which means that I can use the device for the amount of time I want to be a member (I joined for a year—but can’t imagine giving this tool up after just a month of use) and wanted to ask Kristen to come on the podcast to help me to further explore the benefits of using this device that appears to have been built with pro athletes in mind. I’m looking forward to learning and sharing the benefits of the WHOOP device, and diving into what I have uncovered after just one month of measuring my sleep, heart rate variability, daily strain and recovery. Welcome Kristen, thank you for being so quick to agree to come on this podcast to help me to learn more about the data using the WHOOP device. Q1: When I look at the reviews on your website, I see a lot of pro athletes using WHOOP, like Justin Thomas (Pro Golfer), Kate Courtney (Mountain Bike World Champion) and Sue Bird (3x WNBA Champion, 4x Olympic Gold Medalist) holding up their arms, showing their WHOOP and explaining how important it is for their training. It was during one of my interviews, EPISODE #96[x] with Dr. Daniel Stickler, a former vascular surgeon whose built a career helping others to achieve what he calls “limitless peak performance” where I first saw someone hold up their arm and tell me “I measure everything.” After this interview I looked up this device to learn more, and then came across it again while researching the importance of measuring heart rate variability. Can you share in a nutshell why someone like me, who is not a pro athlete, but someone passionate about sharing health and wellness strategies, could benefit from using a WHOOP device? Q2: I honestly was so moved by the power of measuring heart rate variability after I did that podcast that dove deeper into understanding this measurement on rest, recovery and resilience, that I joined just to see this one measure. I had to be patient, which I’m not, and wait a few days for the numbers to calibrate. I did see the email with Patrick Mahomes’ data[xi] that “quantified the strain of an NFL season” (Van Deusen) that was eye-opening. Can you explain what we should expect from our first 30 days measuring our data[xii], and maybe what’s the potential of measuring for a year if we are not pro athletes like Patrick Mahomes? Q3: Can we look at my data and you tell me what you see? I know it says it loud and clear, but is there anything you notice? If you were my personal coach, what would you tell me (constructive feedback to help me to improve)?  (I would like to have the monthly assessment for this that should unlock the day of the interview). Q4: What is your vision for WHOOP, and what have you learned most from your work at VP of Performance Science? I want to thank you very much Kristen, for your time to speak with me and dive a bit deeper into the WHOOP device for personalized training, sleep and recovery insights. If people want to learn more about coming on as a member, I have the website in the show notes, and do you have any final thoughts? Thank you! RESOURCES: https://www.bostonmagazine.com/health/2017/04/02/charles-czeisler-sleep-doctor/ The Impact of Resonance Frequency Breathing on Measures of Heart Rate Variability, Blood Pressure, and Mood by Patrick R Steffen, Tara Austin, Andrea DeBarros, and Tracy Brown August 25, 2017 https://www.frontiersin.org/articles/10.3389/fpubh.2017.00222/full?source=post_page--------------------------- REFERENCES: [i] https://www.linkedin.com/in/kristen-holmes-she-her-b9b44647/ [ii] https://www.whoop.com/ [iii] Neuroscience Meets Social and Emotional Learning Podcast EPISODE #87 “Top 5 Brain Health and Alzheimer’s Prevention Strategies” https://andreasamadi.podbean.com/e/do-you-know-the-top-5-brain-health-and-alzheimers-prevention-strategies-with-andrea-samadi/ [iv] Neuroscience Meets Social and Emotional Learning Podcast EPISODE #119 “Personal Review of the Fisher Wallace Medical Device for Anxiety, Depression and Sleep Management” https://andreasamadi.podbean.com/e/personal-review-of-the-fisher-wallace-wearable-medical-device-for-anxiety-depression-and-sleepstress-management/ [v] Neuroscience Meets Social and Emotional Learning Podcast EPISODE #128 Review of Dr. Daniel Amen’s Book, “The End of Mental Illness” https://andreasamadi.podbean.com/e/review-of-dr-daniel-amens-the-end-of-mental-illness-6-steps-for-improved-brain-and-mental-health/ [vi] Let there be circadian light Feb.20, 2020 University of Washington Health Sciences https://www.sciencedaily.com/releases/2020/02/200220141731.htm [vii] Neuroscience Meets Social and Emotional Learning Podcast EPISODE #125 “What is Heart Rate Variability and Why is it Important for Tracking Health, Recovery and Resilience”  https://andreasamadi.podbean.com/e/what-is-hrv-and-why-is-it-important-for-tracking-health-recovery-and-resilience-with-andrea-samadi/ [viii] Whoop Podcast The Locker with Will Ahmed EPSIODE #29 Kristen Holmes and Emily Capodilupo on HRV https://www.whoop.com/thelocker/podcast-29-heart-rate-variability-hrv/ [ix] https://www.whoop.com/ [x] Neuroscience Meets Social and Emotional Learning Podcast Episode #96 with Dr. Daniel Stickler on “Expanding Awareness for Limitless Peak Performance, Health, Longevity and Intelligence.” https://andreasamadi.podbean.com/e/dr-daniel-stickler-on-expanding-awareness-for-limitless-peak-performance-health-longevity-and-intelligence/ [xi] Patrick Mahomes’ WHOOP Data: Quantifying the Strain of an NFL Season by Mark Van Deusen https://www.whoop.com/thelocker/patrick-mahomes-heart-rate-strain-data/?utm_source=members&utm_campaign=the-locker&utm_medium=email&utm_content=patrick-mahomes-heart-rate-strain-data&_ke=eyJrbF9jb21wYW55X2lkIjogIlBBQm5XSyIsICJrbF9lbWFpbCI6ICJhbmRyZWFAYWNoaWV2ZWl0MzYwLmNvbSJ9 [xii] https://support.whoop.com/hc/en-us/articles/360057137353-What-to-Expect-in-Your-First-30-Days

In this podcast, Brian Cain joins Nick Lamb, creator of the sleep coach summit and four top sleep and recovery coaches to talk about the 10 pillars of mental performance mastery and their effect on sleep. In this podcast we discuss… How your mindset can affect the quality of your sleep and recovery Why all coaches are really mental performance coaches when it comes to results How to get “buy in” from those who you coach And much more… Learn more about your ad choices. Visit megaphone.fm/adchoices

‼️ Being fit is about more than the weight you throw around in the gym. ‼️

Are you getting enough sleep? Maybe you're getting a solid 8 hours each night, but you still feel tired and groggy 24/7. If this sounds like you, you're in for a treat with today's episode! Meet Andy and Aaron, hosts of Lab Rats Podcast where they unravel the maze of health by exploring current trends in the world of nutrition, fitness, recovery, and mindset. They delve through the scientific research on each topic, followed by experimenting firsthand on themselves. Today, Andy and Aaron are diving into why sleep is so important. They're chatting about how they've experimented and learned about their own sleeping patterns. Plus, they're sharing 4 steps that you can take to start improving the quality of your sleep today. Connect with Andy and Aaron: https://www.labratspodcast.com/ https://www.instagram.com/labratspodcast/ Connect with Katie: Join the Facebook Group - https://www.facebook.com/groups/fitfriendstribe/ For full show notes please visit - https://www.katiehake.com/podcast

Channing Chor is the co-founder and COO of Molecule, a premier sleep brand designed for active and health-conscious individuals. As a founding member, Chor helps Molecule to expand its product line and gain recognition as one of the best mattresses for athletes. He currently oversees the day-to-day operations of the company, as well as product development, strategy and business development. This episode is brought to you by Vanessa Severiano, LLC specializing in business development for fitness & wellness brands. For more info on The Business Side of Fitness visit: www.vanessaseveriano.com/podcast Connect with Vanessa on LinkedIn: https://www.linkedin.com/in/vanessaseveriano/ Want to be a guest or have a question about your business? Drop us a line hello@vanessaseveriano.com

Vince talks to Sean and Jacqueline from First Responders Sleep Recovery about the one thing in the fire Service that's hurting us everyday . Learn about how interrupted sleep and lack of sleep effects us has a community. Learn some techniques to have better sleep has a first responder.

David Mayen is the founder and program director of Sleep Recovery. (https://sleeprecoveryusa.com)  He holds certifications in advanced neurofeedback, neuro-anatomy, neurophysiology, and neuropharmacology, as well as alpha-theta training for relieving the symptoms of PTSD related trauma. He's also a practitioner of a form of Tibetan Buddhism called Mahamudra, in the lineage of Chögyam Trungpa, and it's interesting […]

David Mayen is the founder and program director of Sleep Recovery. (https://sleeprecoveryusa.com)  He holds certifications in advanced neurofeedback, neuro-anatomy, neurophysiology, and neuropharmacology, as well as alpha-theta training for relieving the symptoms of PTSD related trauma. He's also a practitioner of a form of Tibetan Buddhism called Mahamudra, in the lineage of Chögyam Trungpa, and it's interesting […]

Roadmap for the upcoming Mini-Season on Body Transformation (Get Off the F*** Couch!): 1. Urges to Binge: Nervous System Regulation 2. Gut Biome 3. Insulin Spikes  4. Actual Diet 5. Exercise 6. Sleep & Recovery 7. Habits &  Routine

December and January are prime months to work on your weaknesses ahead of any new season. However, with the unusual circumstances of this year, there are a few more pitfalls or potential mistakes to look out for this December and January. If you're looking to maximize your off season, minimize your risk of injury and get the best out of the next two months, then today's episode is for you.         Training – under and over training  03:52     Nutrition – moving away from the bread and butter (pardon the pun)  16:45     Supplements – over reliance or not taking a long-term approach 24:08     Sleep/Recovery – experimental phase 35:32   The GAA Lean Body Program: https://briankeanefitness.com/lean-body-program/  

Raise your hand if you have trouble going to and staying asleep at night! If your hand is raised high like ours, you're going to want to listen to this episode because Jaqueline Toomey of First Responder Sleep Recovery drops some very good tips about getting into a bedtime routine, how to fall back asleep in the middle of the night when you are woken up, and tips to help your first responder recover their sleep after a critical incident.Jacqueline’s firefighter husband's health, and the health and wellness of the brothers and sisters of the fire service whom he serves alongside, quickly came to the forefront of her everyday mission when they first met years ago. Sadly, her husband lost his senior partner on the job to suicide and this deeply impacted both of them- simultaneously motivating them to care for the psychological and physiological well being of those in the fire service. With over ten years of experience in the field of health and wellness, jacqueline has dedicated her expertise towards her passion for first responder mental restoration and physical wellness. she specializes in sleep-deprivation, stress and trauma relief therapeutics and founded the transformative First Responder Sleep Recovery Program™. she received my BA from Regis University, completed masters-level coursework in Education at Metropolitan State University and has trained in Nutrition Therapy. she is a 3-time Yoga Alliance internationally certified yoga and meditation instructor. She is deeply honored to present at IAFC conferences, peer support groups, F.O.O.L.S, and has taught fire departments in over ten states in the U.S. and two Canadian provinces. She was awarded the most read contributing author to the online firefighter publication, LeatherHeadMafia.com with over 100,000 readers in 2018. You can also find her written work on sleep in the fire service at FireEngineering.com and a new Canadian firefighting publication Crackyl. Tips from the show:Waking in the night with insomnia? Do this 10 minute practice:- https://insighttimer.com/jacqueline/guided-meditations/nervous-system-reset Fall asleep to this practice (try to lay down on back, cover body with blanket and listen:- https://insighttimer.com/jacqueline/guided-meditations/sleep-recovery-practice-relax For more information about First Responder Sleep Recoverywebsite: www.firstrespondersleeprecovery.com facebook: www.facebook.com/firstrespondersleeprecovery Insta: https://www.instagram.com/firstrespondersleeprecovery/

This is an episode that is focused on the wellbeing of a player. First we explore the importance of sleep, alongside the positive and negative effects on performance (2.00). This is followed by 'quick-fix' steps to improve the quality and structure of sleep. Conditioning is also explored (11.15). With games coming every 2-3 days, it is important to ensure you are able to maintain an exceptional standard and intensity - which is achieved by allowing the body to recovery from physical exertion. Lastly, support is something that many have but are we utilising enough? This episode concludes with why this is essential during the course of a season (14.00).

Today's guest will take us on a wonderfully written story of her healing journey. Veronica Layunta Maurel, an Ayurvedic health consultant, yoga teacher, storyteller, and writer. Interestingly, she is a postgraduate researcher working on creative writing and medical science wanting to prove that fictional writing is a valid way of researching. And at the heart of it, Veronica tackles trauma—a topic that Alex has always wanted to share into people’s informative and explorative discourse. Veronica, always curious, found Ayurveda unexpectedly. She thought she didn't have any problems and just went out of curiosity. She was put on detox and immediately fell in love with the feeling and continued exploring from then on. But the Ayurvedic doctor told her: there's something fundamental that needs to change in you, otherwise, you'll fall ill. And she did, after two years! And this has led her back, and permanently, to the Ayurvedic lifestyle and practice. To Veronica, it's one of those things that you discover but you felt like it has always been there; it was like home. Her immense work on trauma took off from a similar starting point. It started with her awakening and search for healing from a severe head injury. Trauma, she found, was like a huge portal—to other past traumas, to the deepest levels of the self, and to everything that we need to work on. But Veronica presents a unique and fresh perspective on healing by re-authoring trauma, the experience, and identity. As the powerful storyteller that she is, Veronica took it as her mission to bring back the value of storytelling and its healing power. As long as we keep stuck in a particular story of trauma, there's no healing possible. But this dense conversation of two Ayurvedic coaches and healers also jumped on several other important topics of surrendering, grace, “doing the work” and the constant reminder of being patient This intimate conversation’s nugget of wisdom: When we explore ourselves, our possible or past traumas, just bring that sense of playfulness. Anything that you're going through can be a portal to who you really are, for healing for you and others. Even when we're stuck on the suffering, keep the gates open for that mystery. It's there waiting for you. Links mention in the podcast Veronica Layunta Maurel website Watch video of the podcast Support me on Patreon and receive great gifts! Limited Offer – Join Now Ayurvedic Cleanse And Bring One Friend For Free Podcast Highlights Ayurveda is a lifestyle and something deeper. It's not a checklist that you have to take and do. It wasn't about doing more things; it's about the journey and finding the gems and wisdom along the way. - Veronica Maurel When we think of trauma, we think of all the bad things. That happens. But trauma is much deeper. - Veronica Maurel Any experience you can have can lead to a loop inside you. The more you ignore it, the more it gets ahead. - Alexandra Kreis It's important to see that in everything that we do, the goal is not only on the "done" thing but on what happens in the deepest levels while you do it. - Veronica Maurel Find your own way. It's a bit of a cliche, but it's harder than it looks when you live in a world of expectations. After the accident, I modified the way I do things. I did have a choice but I adjusted my life as a profound act of love for myself. - Veronica Maurel We need stories so much. Because we lost the communal life of sitting by the campfire and hearing stories that makes our brain spin but activates our creativity. And feel alive. - Alexandra Kreis Guest BIO: Veronica Layunta-Maurel is a Yoga and Ayurveda Health Coach, Fiction and Yoga Philosophy Writer, and founder of Akasha Yoga Centre in the UK and Akasha Projects Ltd. worldwide. She is now undertaking a Ph.D. in Creative Writing where she explores the healing power of storytelling and developing new links between yoga, creativity, and spiritual practices. Veronica’s experience with yoga began 20 years ago. She trained as a Dru Yoga teacher, Yoga Nidra Teacher. She also teaches Dru Relaxation, Meditation, Yoga Nidra, Yoga for Sleep Recovery and Insomnia, Creative Writing with Yoga, Yoga Psychology, and Ayurveda nutrition and Lifestyle.

One of my favorite things about wellness is how everything is connected. Once you address one area it creates a ripple effect. This is where human-performance master Mike Watts joins us as his expertise lies in body recovery and sleep. He has worked with numerous athletes, is at the pinnacle of athlete performance and works to understand sleep better than anyone on the planet. Mike is about to make connections for you so turn that volume up! Or check out the shownotes at www.ericaziel.com/blog/mike-watts

In this episode I talk about benefits of deep sleep for overall health and recovery, difference between REM vs deep sleep, kind of hormones released in brain and their function, stages of sleep and its importance as well as new alternative ways of sleep for you to consider. Follow me at @fighterpreneur on IG or FB and get in touch on my blog at www.fighterpreneur.com for more great content. Stay healthy & sleep well! Please let me know your thoughts by shooting me a message on Instagram, Facebook or on my blog at www.fighterpreneur.com >>>Hey guys, follow my YT channel ‘FL' - there is more of this and even better content coming your way!

The guys take a look at the 5 areas listed below which are impacted by a lack of sleep.- Brain Wave Patterns- Hormone Production- Cell Regulation- Immune Function- MetabolismReferences:Chronic sleep deprivation suppresses immune systemhttps://www.ninds.nih.gov/Disorders/patient-caregiver-education/understanding-sleepSleep Loss as a Factor to Induce Cellular and Molecular Inflammatory VariationsSleep and Metabolism: An OverviewCell Injury and Repair Resulting from Sleep Loss and Sleep Recovery in Laboratory Rats

Have you had days where you've woken up feeling tired, fatigued, or lacked the energy to start your day? Have you thought about how good or bad your sleep hygiene actually is? How about identifying your daily habits in the morning and throughout the day, and how those subtle things can affect your sleep several hours away? In this episode, Gabe discusses with Dr. Jay Khorsandi on the topics of sleep hygiene, circadian rhythm, and discovering if you're an early bird, night owl or something in between. He gives us some tips on ways to optimize your sleep by addressing daily routines, night environment, and general diet. We also dive into what sleep apnea and snoring are, and ways to deal with it Dr. Jay Khorsandi has been in the healthcare industry for almost 20 years, he is a member of the American Academy of Sleep Medicine, American Academy of Dental Sleep Medicine, The California Sleep Society and many more organizations focused on sleep advocacy. Along his journey he developed a fascination with sleep which has led him down the path of treating patients for snoring and sleep apnea using the most modern and innovative technologies. You can find him @sleepbiohacker on Instagram if you want to learn more about his daily sleep tips and wellness discoveries. You can listen to his podcast, “Best Night Ever!”, that is dedicated to helping people get their best sleep by focusing on the latest research, science, innovators and technology available for human optimization. Follow us on Instagram/TikTok @basketballdocs, visit us at www.thebasketballdoctors.com and email us at thebasketballdoctors@gmail.com

Joining me in this episode is Dr. Chris Mohr, a frequent guest on the podcast who – along with his wife Kara – specializes in the importance of sleep for overall health and wellness. Recently, Chris wrapped up an article for Men’s Health that involved testing products geared toward helping us recover during sleep, especially following exercise but also just following the daily stresses of life. In the episode, we discuss the various devices he tried, including:  The Oura ring, which measures quality & quantity of sleep, heart rate and general activity Other wearable devices, like a Garmin watch, which also measure quality & quantity of sleep, heart rate and activity Under Armour’s line of recovery pajamas The {highly recommended} Ooler Chill Pad — a thin mattress cover-like device containing small tubes of water that can be set to temperatures ranging from 55 – 110 degrees F A weighted sleep mask Chris and I wrap up the segment with a brief discussion about the importance of first tackling all of the other aspects of getting a good night’s sleep BEFORE buying any device. [Be sure to listen to The Sleep Episode and The Sleep Episode (Part II) if you haven’t already]. Before break, I share that Chris and I are now also sourdough baking friends, along with Sally of Real Mom Nutrition. I invite listeners of the show to reach out to me if they’re currently experimenting with sourdough baking during this time of shelter-in-place and let me know what they’re baking. I also remind listeners that I’m posting recipes on my Blog that I don’t talk about on the show and remind them to SUBSCRIBE to be notified of all my new recipes. I end the show with a brief reveal of how I’m now able to get curly hair that I don’t hate. I’ve been getting lots of compliments about it on Instagram, but all the credit goes to Alexis of Hummusapien. I watched a recent Instastories tutorial she gave about how she gets good curl, that’s not flat and stringy and too curly in others. Her tip has been a game-changer for me! While I’ll likely go back to a good home-blow-out using my beloved hair brush hair dryer, during this time of being home 100% of the time, I’m gonna opt for curly much more often. Lastly, I invite listeners to drop into the Facebook group and share their stay-at-home beauty tips. I’d love to include them in a future episode! Thanks so much for tuning in this week. Take care. ~Regan --- Today’s episode is brought to you by Life Extension.  One of the more common questions I get asked is “Regan, which supplements do you take on a regular basis?” And while there are certain supplements that move in and out of my life, there’s one that’s been taking up permanent residence for quite a while. And that supplement is vitamin D.  I became aware of the importance of vitamin D years ago when I learned that HALF of the population has a vitamin D insufficiency. And while we know that your skin can produce vitamin D, typically that production alone typically isn’t enough or at least, it wasn’t for me. Through Life Extension’s personalized lab testing I found that my vitamin D was low and now I take their 125 mcg (5000 IU) soft gel daily.  If you’d like to learn more about vitamin D, what I take and why I take it, you can read more here on my Blog or visit LifeExtension.com/Regan to purchase and receive $5 off $50 or more plus FREE shipping.

On this episode of the Quiet Life Michael talks to Lisa Sanfilippo about how sleep affects our bodies, and how in the midst of a pandemic how important it is to prioritise sleep in order to stay well.   The pioneer of Sleep Recovery, a yoga based method for overcoming insomnia and improving sleep.  Lisa's aim is to offer those she works with access to deeper levels of awareness and the means of finding a deepening connection to body and mind, heart and soul. Lisa currently offers individual yoga therapy and psychotherapeutic counselling, having trained at the Centre for Counselling and Psychotherapy Education in London where she completed her second Master's degree, researching the linkages between yoga and psychotherapy. You can find out more about Lisa on her website lisayogalondon.com or you can follow her on Instagram at @lisayogalondon and her book Sleep Recovery is available on Amazon. This podcast was launched during the international Covid-19 pandemic, during these troubling and uncertain times we knew that it was important to find a way to offer some guidance and support in our communities. In the midst of uncertain times we invited a host of experts and inspiring voices to discuss home practices for their mind and mental health, all of which could be easily practiced at home.   This is a Just Breathe ® Podcast hosted by Just Breathe Founder Michael James Wong,  the music is from the incredibly talented @ioramusic and it was produced by Niki Priest. To find out more about Just Breathe visit justbreatheproject.com and follow along @justbreathe

Lisa Sanfilippo, author of Sleep Recovery, explains how to heal your own natural ability to rest and overcome insomnia using mindfulness techniques. Lisa is a yoga teacher and psychotherapist who takes a holistic approach to sleep and in this episode looking at everything from physical relaxation techniques to emotional blocks that prevent us from getting the rest we need.Learn how to incorporate gentle yoga poses into your bedtime routine, discover yogic breathing exercises for relaxation and more.Don't forget that you can find more sleep advice over on our website calmmoment.com.Looking for a new podcast? Our friend Suzy Glaskie has just launched Wellness Unwrapped (https://peppermintwellness.co.uk/wellness-unwrapped/): a show that aims to lift the lid on the often bewildering topic of wellness. Upcoming episodes include how to find joy in our life and how to protect ourselves from toxins in the environment. See acast.com/privacy for privacy and opt-out information.

Do you want to explore Lisa's Sleep Recovery course? Check out all our classes for FREE for 14 days here: https://movementformodernlife.com/chooseplan “It’s a very yogic thing to return to good sleep…it’s a time when we have to let go.” In the UK two thirds of adults have disrupted sleep. But why is it so difficult. Our culture plays a big part; requiring us to always be busy and shun our bedtime in favour of evenings out or chilling in front of the TV. In this episode, we talk to Lisa Sanfilippo, author and yoga teacher, who has created a sleep recovery course for MFML. Kat talks to Lisa about moving beyond the pills, apps and pillow sprays and discover deeper long lasting solutions to better sleep. We need to repair our ability to sleep well, not depend on these crutches, but how can we do that? Lisa offers tips on how to prepare for sleep with some revolutionary ideas, but also by using yogic philosophy to help us rediscover balance, patience, receptivity and rest. “Being able to re-learn patience, receptivity and getting out of the way is all aligned with sleep, rest and what yoga was put here to teach us.” This podcast is a great introduction to the Sleep Recovery Course and for learning more about how important yoga is for sleep; “When we do yoga that is slower, more mindful and aware, it repairs our interoceptive capacity.” In this episode you will find out... About Lisa's sleep journey and how it lead to Sleep Recovery (13:00) Are you prone to catastrophic thinking and tension at night? How can you counteract this? The importance of breathing, moving and acupressure, even in the middle of the night! Why does yoga work for getting better sleep?  The importance of sleep and letting go (24:55) Why is sleep the most important thing we can learn to do properly?Why do we need to soften and consider doing things a little differently? “The way we do one thing is the way we do everything, until we become conscious.” How can our Ayurvedic dosha impact our sleep?How to work with yourself and your personality to get better sleep.  Tips for preparing for good sleep (41:00) It’s not just about what you do to wind down at the end of the day.Yawning, closing your eyes, having a short rest - why we SHOULD do these through the day! The importance of yoga in preparing ourselves for good sleep, not just on a daily basis.Can aroma, light, apps and devices really support our sleep? What is detrimental to good sleep?   The optimal sleep routine (57:15) Why should you learn and remember the Sleep Recovery course? It’s super easy! Why food, drink and time matter.Why we should forget the second wind and listen to our natural rhythm. What are ‘marma points’, where do they come from and why are they so important? Experience them at 1:04:48 and in Lisa'a class. The importance of breathing properly, learn how to at 1:11:12 and in Lisa's class. Find Lisa's Sleep Recovery Course here: https://movementformodernlife.com/challenge-sleep-recovery Do you want to explore Lisa's Sleep Recovery course? Check out all our classes for FREE for 14 days here: https://movementformodernlife.com/chooseplan Get Lisa's Sleep Recovery book here: https://www.bloomsbury.com/uk/sleep-recovery-9781472956316/ Enter our competition here: https://www.instagram.com/movementformodernlife/?hl=en

Modern life disrupts our sleep not only because of artificial light and stress but also due to temperatures, food, EMF, and many other things. Most people prefer living in a constantly stable temperature but that's actually not the best thing for your sleep quality. Welcome to the Body Mind Empowerment Podcast I’m your host Siim Land and our guest today is Tara Youngblood. Tara is a physicist and the co-founder and chief scientist at Chili Sleep Systems. She helps people get the coolest sleep ever with the use of technology and biohacking. Timestamps: How Tara Started Selling Chilipads 01:59 Temperatures and Sleep Homeostasis 05:43 Why Did Humans Evolve Sleep Mechanisms 11:27 What's the Best Temperature for Sleep 15:10 Difference Between the Chilipad and the Ooler 22:58 EMF and Sleep Disruption 26:15 Sleeping Cold and Brown Fat Activation 28:49 Stress, Alcohol, and Sleep Recovery 30:24 What If Your Spouse Likes a Different Temperature 40:06 White Noise as a Sleep Aid 45:59 Chronotypes and Morningness VS Eveningness 49:15 And Much More... Here are the links to the podcast on all platforms Link to the Audio Podcast on iTunes and Stitcher Link to the podcast on Spotify Link to the podcast on CastBox Link to the YouTube video Download mp3   Get a Discount on the Ooler Get a Discount on the Chilipad If you want to support this podcast, then I'd greatly appreciate if you could join my Patreon community. You'll be able to get access to unique worksheets about Body Mind Empowerment, a lot of exclusive videos about my routines, biohacking workshops, and a privilege for your questions on the next Q&A.   Click Here to Support the Show on Patreon!    Show Notes Get a Discount on the Ooler Get a Discount on the Chilipad Metabolic Autophagy Master Class Total Sleep Optimization Video Course Use the Code SIIM for a 10% discount on BluBlox Glasses Last Podcast With Andy Mant on Blue Light Blog Post: How Blue Light Affects Your Body Biohacking Bootcamp in Estonia December 7-9th Watch the Biohacking Bootcamp Videos on Patreon Body Mind Empowerment Handbook Keto Fit Program Keto // IF Program    Stay Empowered Siim

On Episode 10, Mike Priola, Mike Juricich, and Nate Kozma sit down to talk about all things CrossFit Open. Show Notes: 0:00 - Intro 1:54 - Focusing on "Controllables" to maximize performance in The Open: Nutrition/Hydration, Sleep/Recovery, workouts on days leading up to an Open workout, and Mindset 13:06 - Going Rx'd or Scaled: how to identify which one is the best option for you 16:46 - Warming up for Open workouts 20:40 - To redo or not to redo: when it makes sense to repeat an Open workout 26:50 - Consistency is king: focusing on what got your here 29:09 - General approach during the week leading up to Friday (or whenever you do your Open workout) 35:00 - Have fun!

For Sober October, VP of Performance Kristen Holmes and Director of Analytics Emily Capodilupo take a deep dive into how alcohol affects your body, including the myth that it helps you sleep (4:58), its impact on your sleep cycles (4:58), why it'll prevent you from seeing the benefits of a workout (8:24), what you'll notice in your WHOOP metrics after drinking (9:54), the story of a team that went sober and won a national championship (11:16), empowering collegiate athletes with data (12:47), a study that indicates hangovers may last 4-5 days (13:47), healthy behaviors than can help offset the effects of alcohol (18:07), increased risk of injury (19:28), behavioral change in military special ops (20:05), whether tiny amounts can sometimes be good for you, especially with food (25:03), and why you should self-experiment with your WHOOP data (27:28).Support the show (http://whoop.com)

Learn about how humans use sleep to recover from daily pressures that they put on their body systems. Explore science like you never did before. In this episode, I’ll address the following curiosities: “Why does alcohol make you sleepy?” “Why are some people tired after sex?” “Why does exercise make you exhausted?” AND “What happens in your brain when you are sleep deprived?”. Learn Cimple. Live Cimple. Cimone Science. --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

Over the last few years I have tried a number of different rituals and practices to improve my sleep and recovery. Today’s episode goes through a number of strategies that have worked, and some that have not. As I have gotten older (wiser

One of the first of the 5 Pillars to fitness is Sleep & recovery. See what not to do for hindering your workouts and get some useful tips to optimize your health and fitness goals

In this special resource episode of Over a Cup, we have guest Sean Toomey. Sean is a Colorado firefighter who runs First Responder Sleep Recovery along with his wife Jacqueline. We received so many questions from our listeners about how to improve their sleep both at work and at home that we felt it was important to dedicate an entire episode to this topic. Sean tells us “interrupted and poor quality sleep is linked in a substantial way to cancer, to metabolic disorders, to cardiovascular disease…you can make the argument that sleep loss is the #1 cause of firefighter mortality.” Sean talks to us about how losing his friend to suicide in 2016 and feeling the personal impact of interrupted sleep lead him to dedicate his time to helping first responders sleep better. He talks to us about how to change our sleep environment, the positive benefit of dreams, how to calm pre-sleep anxiety, and the small improvements we can make at the station to improve sleep.  To learn more about First Responder Sleep Recovery visit https://www.firstrespondersleeprecovery.com/ Learn more about our product sponsor Nyad Inc. by visiting www.Nyad.com

It's cannabis time! The “” is a unique destination hotspot with a full biohacking facility, sauna, farm-to-table restaurant, precision medicine arm, hemp farm, horse facilities, and much more. It is owned by one of the physicians who hosts the “, on which I was recently a guest.  Recently, at the castle, I had the pleasure of giving a talk on how to . Afterward, I took part in a Q&A with several of the physicians in attendance at the conference, which you can also . But during my time at the castle, I also had a chance to duck away with Dr. Matt Dawson, Dr. Michael Mallin and CBD formulator and researcher Taylor Bright to talk all things cannabis and CBD. We hit record on the mics and recorded the hemp goodness for you on today's episode. In this episode, you'll discover... -The chemical effects of using marijuana... Most often referring to tetrahydrocannabinol (THC) - the part of the cannabis plant that induces the euphoric state THC levels have steadily risen from 3-5% in the 1960's to as high as 28% today THC fits inside the CB1 receptor in the cerebral cortex of your brain (which causes the "high") Less often known is cannabidiol (CBD) It's one of over 80 cannabinoids in the hemp plant It accounts for up to 40% of the plant's total cannabinoid extract CBD is more often researched for medical purposes than THC How CBD and THC is separated Hemp plants are grown with male plants fertilizing female plants Remove the male plants, and the female plants produce THC (they produce very little THC when pollinated by the male plants) Male and female plants together meet the international standard of

Recently the creator of our Sleep Recovery Specialist course, Ben Pratt, was interviewed on the Pro-Fit podcast (episode 7) by Matt Robinson, a member of the Pro-Fit Personal Training team. With the permission of Pro-Fit we are featuring the video recording of the full interview as episode 33 of the Fit to Succeed podcast. This episode is a little longer than our normal podcast show. Enjoy. Episode content:During this episode, a wide range of topics was discussed, including:the importance of sleep to health and wellbeinghow sleep habits have changed during the last 3 decadeswhy correctly assessing sleep habits and behaviours is importantthe powerful connection between chronic sleep loss and weight gainfundamental principles to train circadian rhythm and establish effective sleep ideas and strategies to help develop good sleep habits in young childrenhow to correctly utilise naps to help improve performance following periods of sleep lossIf you enjoy this episode, then please rate the show and share it with your friends so they can benefit from this free expert information. Your comments and feedback are always welcome. Please subscribe to the podcast on iTunes or the video series on YouTube so you will receive each update immediately upon release.To learn more about Pro-Fit Personal Training please visit their website.

Marc Gasol, 3-time NBA All-Star, discusses his basketball background (2:57), falling asleep and missing his name being called on draft night (4:52), having an older brother in the league (6:03), things he's doing to extend his career (7:28), avoiding unnecessary strain (11:32), why he uses WHOOP (12:55), recovery tactics (13:50), training advice for young athletes (23:30), role models (27:45), following a paleo diet (29:06), fasting with a "16:8" method (29:45), and what caused his lowest WHOOP recovery (31:25). Support the show (http://whoop.com)

In this episode, I talk with elite sleep coach Nick Littlehales. Nick has been redefining and innovating a new human sleep approach or as he describes it mental and physical recovery, for over 22 years. His extensive clients worldwide don't take sleep for granted or waste valuable time doing it without benefits. His R90 Technique is considered to be a Game Changing human performance tool that many refer to as a Paradigm Shift in our Recovery Approach. During the show we talk about why you might not need to sleep 8 hours each night, the benefits of napping, how getting a good nights sleep starts as soon as you wake up, and more!   Hire Kyle as your coach: http://www.kylehuntfitness.com/services/   Connect with Nick:  https://www.sportsleepcoach.com/ Instagram: @_sportsleepcoach   Connect with Kyle:  http://www.kylehuntfitness.com/ Instagram: @huntfitness YouTube: @HuntFitnessTV   Get Strong Now with the Absolute Strength Powerlifting Program:  http://www.kylehuntfitness.com/absolute-strength/   Improve Your Bench Press with my 6-Week Bench Press Program: http://kylehuntfitness.com/benchprogram   Get 10% OFF PR Breaker Materia Pre Workout: DISCOUNT CODE: “hunt10” at https://www.prbreaker.com/  

GIVE US YOUR FEEDBACK HERE: https://www.sleepmeditationpodcast.com Invest in yourself, invest in sleep. Get your own personalised sleep sound featured on the Sleep Meditation Podcast. Let us know what type of sounds YOU want to have featured on our Podcast. Go to our feedback form on our webpage. Support the hard work of making this podcast, thank you :) Sleep Meditation Podcast donation (PayPal-link): https://bit.ly/2Tk1oxu NEED LONGER SLEEP MEDITATIONS? Follow our Spotify, Apple Music, Deezer and YouTube playlists here: https://www.sleepmeditationpodcast.com NEW SLEEP APP: We are developing a exiting new sleep meditation app where you can customize your own personal sleep sound. The app will include premium audio content tailor-made for sleep. Trying our app for a free! (Planned release spring, 2019, Only iPhone iOS) Sign up here: https://bit.ly/2s20bzh WHY IS SLEEP IMPORTANT? To understand why sleep is important, think of your body like a factory that performs a number of vital functions. As you drift off to sleep, your body begins its night-shift work: • Healing damaged cells • Boosting your immune system • Recovering from the day’s activities • Recharging your heart and cardiovascular system for the next day We’ve all experienced the feeling of being refreshed after a good night’s sleep and the feeling of fatigue after a poor night’s sleep. But even though we know this, in our busy society, many of us are not getting the quality sleep needed to truly receive the health benefits of sleep. Understanding the Sleep Cycle: Understanding what happens during sleep also means understanding the sleep cycle, which consists of two recurring phases: REM (rapid eye movement) and NREM (non-REM or non-rapid eye movement). Both phases are important for different functions in our bodies. NREM sleep typically occupies 75–80% of total sleep each night. Many of the health benefits of sleep take place during NREM sleep – tissue growth and repair occurs, energy is restored and hormones that are essential for growth and development are released. REM sleep typically occupies 20–25% of total sleep each night. REM sleep, when dreaming occurs, is essential to our minds for processing and consolidating emotions, memories and stress. It is also thought to be vital for learning, stimulating the brain regions used in learning and developing new skills. If the REM and NREM cycles are interrupted multiple times throughout the night — either due to snoring, difficulties breathing or waking up frequently throughout the night — then we miss out on vital body processes, which can affect our health and well-being the next day and long term. What happens if you don’t get enough sleep? If your body doesn’t get a chance to properly recharge, you might find yourself: • Feeling drowsy, irritable or sometimes depressed • Struggling to take in new information at work, remembering things or making decisions • Craving more unhealthy foods, which could cause weight gain If this happens night after night, it places a tremendous strain on your nervous system, body and overall health. So if you’re not sleeping well or aren’t feeling rested when you wake up in the morning, it’s important to talk to your doctor and ask if a sleep study is right for you.

Invest in yourself, invest in sleep

Coach D brought on a good friend and the first guest appearance on the podcast, Willie Villareal. Willie is a Family Nurse Practitioner in the Houston, TX area and a highly accomplished Masters athlete as well, having gone to the Crossfit games and regularly placing highly in the open. Willie is an expert on hormones and hormone therapy, and joins 40fit to talk about the basics of good hormone health.   Hormones are an essential part of body function, they control all metabolic activity in the body. Consequently, if your hormone levels are out of whack - even if you are training and eating right - your quality of life can be severely impacted. Mr. Villareal recommends doing four things to measure and maintain good hormone levels: Bloodwork - know what your testerone levels are Nutrition - follow good nutrition habits, eating a high protein, low sugar, mostly whole foods diet Training - strength training  Sleep / Recovery - with an emphasis on quality sleep   You can find Willie on his clinic website Core Sports Health. He is also on Instagram @coresportsrecovery and Facebook.

Mike and Rich are back together at last in the new TFW podcast studio to talk about the #MadGainz that only happen between workouts and how the easiest thing we can do (lay down and pass out) somehow becomes the hardest thing to do for athletes and veterans. Mike reminsces on getting kicked out of high school biology. Rich gets black out....curtains.   Mike started the Transitions from War blog to talk about his struggles getting home, PTSD, and addiction and then finding endurance sports to really begin feeling whole again.    Breaking the stereotype of Marines being illiterate, Mike and Rich met up in college at UC Berkeley. A few years after graduation they teamed up again, this time to discuss and promote a topic blatantly absent from their college days: healthy lifestyle and fitness.     Music by The Marine Rapper   Intro: March - The Marine Rapper   Outro: Blood, Sweat, Tears - The Marine Rapper       Sponsors:   Cowboy Crickets Sustainable, Montana-raised crickets. Veteran-owned and Ironman approved! Enter promo code VETS to save 15% on all orders.   Zealios Zinc-based performance sunscreen along with chlorine-removing hair and skin products. Use the promo code VETS to save 20% on all orders.    Green Wolf Tactical Marine Corps Veteran-owned business specializing in Paracord gear, custom embroidery, bracelets, key chains, survival gear, PVC patches, & more. Save 20% on all your orders with the promo code SEMPERFI     Find us on Facebook, Twitter, and Instagram and   TransitionsFromWar.com #TFWSTORIES

This week on the podcast we are excited to welcome back Dr. Allison Brager who joined us last year. We catch up with Allison who has since commissioned in the Army. We talk about how genetics could determine what time of sleep is best for you and your circadian rhythm. Why quality is better than quantity for sleep, how light exposure will increase (or decrease) sleep quality. We also dive into Sleep residency and more!

https://bengreenfieldfitness.com/biohackingsecrets My guest on today's podcast, Anthony DiClementi, is a bearded, bad-ass, beast of a man who also happens to be one of the deepest wells of biohacking knowledge who I've ever met. He is the founder of , a health and wellness company that reaches millions of people each month through their newsletter, videos, books, consulting, and podcast (The Biohacking Secrets Show). He's become famous for both reversing "incurable" diseases (Cancer, MS, neurodegenerative disease) and helping world class athletes achieve new levels of peak performance. After his own two year battle with Lyme Disease in 2011 he began working with people who no other expert or doctor wanted to. Why? Because he refuses to accept conventional wisdom. And he believes in the body's ability to heal itself when it's given the right ingredients. Through his innovative methods, DiClementi has had dramatic success and his clients now report natural, sustained energy all day long without a “crash.”He teaches men and women suffering from low energy how to turn back their biological clocks, improve energy production at the cellular level, and feel better than they've felt in years, often decades. In 2016, he released, "" which is packed with dozens of easy-to-use, innovative methods anyone can apply to rapidly optimize their physical and mental performance. During our discussion, you'll discover: -Why Anthony and his girlfriend got extremely sick after moving to a new apartment in California...[8:35] -Why Anthony uses a PEM device called OndaMed...[14:20] -Why hidden infections like Epstein Barr, Lyme, SIBO, parasites, yeast, candida and mold are aggravated by hidden variables such as WiFi...[20:00] -A special form of laser Anthony used when he had Lyme...[25:40] -How Anthony keeps himself jacked and strong...[32:15] -Why Anthony is not a fan of normal earthing mats and grounding mats...[42:20] -The molecular hydrogen Anthony uses and why...[44:33] -Dangerous fillers in your supplements...[48:18] -Why Anthony is such a big fan of oysters (and why he does a regularly scheduled coffee enema)...[50:00] -An alternative to coffee enemas for people who don't want to use them...[54:25] -And much more... Resources from this episode: - - - - - - - - - - - Show Sponsors:  -ZivaMeditation - Automatically save $51 on a ZivaMind online meditation program by visiting . -ZipRecruiter - Post jobs on ZipRecruiter for FREE by visiting . -Bark Box - For a FREE EXTRA MONTH of BarkBox, visit  when you subscribe to 6 or 12 month plan! -HealthGains - Text the word "GAIN" to 313131 to receive a $250 voucher toward your HealthGAINS treatment. Do you have questions, thoughts or feedback for Anthony or me? Leave your comments at and one of us will reply!

Organifi Quah! In this episode of Quah, sponsored by Organifi (organifi.com, code "mindpump" for 20% off), Sal, Adam & Justin answer Pump Head questions about different ways to train the CNS and how it affects overall health and gains, what to say to clients when they haven't followed their workout and nutrition plan for a week, what to do on those nights when you just can't sleep and if they believe in aliens. Thrive Market  (0:56)  The mind of a psychopath and what makes us want to follow them? / Government's control over us (6:24) Quah question #1 – Different ways to train the CNS (central nervous system) and how it affects your overall gains? (31:10) Quah question #2 – What do you say to clients when they haven't followed their training or nutrition plan for a week? Do you tell them off or take it as a challenge? (44:38) Quah question #3 – What do you do on those nights when you just can't sleep? How does this affect your training the following day? (56:22) Quah question #4 – Do you believe in aliens? (1:04:46) Related Links/Products Mentioned Thrive Market Chuck (2017) for Rent on DVD and Blu-ray - DVD Netflix Manhunt | Netflix The Unabomber Manifesto: Industrial Society and Its Future Mass Killings Inspire Copycats, Study Finds - NBC News (article) Social experiment - most people are sheep – YouTube Conformity Elevator experiment – YouTube VA Conducts Nation's Largest Analysis of Veteran Suicide (website) Trump vs. N.F.L. Players Who Kneel - The New York Times (article) @mindpumpsal (Instagram post) – Train your CNS for best results Central nervous system Effects of Adaptogens on the Central Nervous System and the Molecular Mechanisms Associated with Their Stress—Protective Activity (study) Get the MAPS Prime/Prime Pro bundle now! TPP #228 Adam Schafer @MindPumpAdam one part of @MindPumpMedia (podcast episode) The Many Benefits of Taking Cold Showers – Lifehacker (article) Brain.fm Discount Code "mindpump" Cosmos: A Spacetime Odyssey (TV Mini-Series 2014) - IMDb Voyager | NASA Panspermia – Wikipedia No, Facebook Did Not Panic and Shut Down an AI Program That Was Getting Dangerously Smart (article) Black Mirror | Netflix Official Site Organifi Discount Code "mindpump" Also check out Thrive Market! Thrive Market makes purchasing organic, non-GMO affordable. With prices up to 50% off retail, Thrive Market blows away most conventional, non-organic foods. PLUS, they offer a NO RISK way to get started which includes: 1. One FREE month's membership 2. $20 Off your first three purchases of $49 or more (That's $60 off total!) 3. Free shipping on orders of $49 or more How can you go wrong with this offer? To take advantage of this offer go to www.thrivemarket.com/mindpump Would you like to be coached by Sal, Adam & Justin? You can get 30 days of virtual coaching from them for FREE at www.mindpumpmedia.com. Get our newest program, MAPS Prime Pro, which shows you how to self assess and correct muscle recruitment patterns that cause pain and impede performance and gains. Get it at www.mindpumpmedia.com! Get MAPS Prime, MAPS Anywhere, MAPS Anabolic, MAPS Performance, MAPS Aesthetic, the Butt Builder Blueprint, the Sexy Athlete Mod AND KB4A (The MAPS Super Bundle) packaged together at a substantial DISCOUNT at www.mindpumpmedia.com. Make EVERY workout better with MAPS Prime, the only pre-workout you need… it is now available at mindpumpmedia.com Have Sal, Adam & Justin personally train you via video instruction on our YouTube channel, Mind Pump TV. Be sure to Subscribe for updates. Get your Kimera Koffee at www.kimerakoffee.com, code "mindpump" for 10% off! Get Organifi, certified organic greens, protein, probiotics, etc at www.organifi.com Use the code “mindpump” for 20% off. Go to foursigmatic.com/mindpump and use the discount code “mindpump” for 15% off of your first order of health & energy boosting mushroom products. Add to the incredible brain enhancing effect of Kimera Koffee with www.brain.fm/mindpump 10 Free sessions! Music for the brain for incredible focus, sleep and naps! Also includes 20% if you purchase! Please subscribe, rate and review this show! Each week our favorite reviewers are announced on the show and sent Mind Pump T-shirts! Have questions for Mind Pump? Each Monday on Instagram (@mindpumpmedia) look for the QUAH post and input your question there. (Sal, Adam & Justin will answer as many questions as they can)

You know that recovery is important for triathlon performance. But just how important is it? And how can you improve your recovery status without disrupting your life? Shona Halson, PhD, of the Senior Recovery Physiologist at the Australian Institute of Sports (AIS) discusses that today. IN THIS EPISODE YOU'LL LEARN ABOUT: -How important is recovery for triathletes? -Different recovery methods and their relevance -Sleep and its impact on performance -Screens, electronic devices and sleep COACHING: I am currently (August 2017) taking on new athletes as I transition from my engineering job to working full time on Scientific Triathlon. If you want to learn more (or already know that you want me to coach you), email me at mikael@scientifictriathlon.com. LISTENER QUESTIONS: If you have questions that you want me to answer on the show or off the show (in an email), send me your question via email or Twitter (contact information below). NOTES: If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/ SHOWNOTES: www.thattriathlonshow.com Send feedback, questions or just wanna chat? CONTACT me at mikael@scientifictriathlon.com or connect on Twitter - my handle is @SciTriat.

My journey toward BECOMING UNBREAKABLE. We experiment with Movement, Nutrition, Sleep/Recovery and Environment

Dominic Frisby is joined by elite sleep coach and author Nick Littlehales to talk about the importance of mental and physical recovery. Addressing everything from ‘the eight-hour myth’ to the ‘perfect’ mattress, Nick offer his top tips and sleep hacks based on his pioneering approach used by stars such as Cristiano Ronaldo. Author Chris Baréz-Brown, also explains how you can get more out the day by increasing your ‘conscious time’ – the theme behind his book ‘Wake Up!’. Plus we hear from Arianna Huffington author of ‘The Sleep Revolution’. See acast.com/privacy for privacy and opt-out information.

Dr. Allison Brager (@docjockzzz) is interviewed on the show this week. She's a 2013 CrossFit Games; Teams Athlete, Neuroscientist and Sleep & Recovery researcher. We’re here to talk about the benefits of sleep and recovery for elite athletes, “Wim Hof” breathing, what your DNA/ genotype says about you, and why you should be sleeping naked. We’ve got a ton of information in this one that will help you not only recover better but ultimately train better. Be sure to check out Allison’s book below! Topics of discussion: [1:38] Allison’s background [7:11] Two stages of sleep and their effects on recovery [10:45] Optimal sleep; quantity vs. quality [12:33] Sleep deprivation, Genotypes and more on what your DNA can tell you 23andMe – DNA Testing/ genotype DNAFit – DNA Testing for Fitness & Diet   [17:47] How to get the best night of sleep & forming good sleep habits [20:05] The science behind the “Sleep Cycle” App [23:27] Meditation & “Wim Hof” breathing [25:35] Thoughts on polyphasic sleep [27:45] Thoughts/ research on naps [30:12] Effects of alcohol & marijuana on sleep [38:24] The future of sleep technology   Book(s): Meathead: Unraveling the Athletic Brain by Allison Brager If you LOVE this podcast please click HERE to leave me a review. It energizes me to keep doing these as well as pushes us higher in the rankings. Follow us on Instagram @brute.strength Thank you all for the support!

We go pretty left field on this one in terms of addressing recovery and over training through means that are somewhat known. - Cold therapy through hot/ cold environments - How your electronic devices is screwing up your recovery - How to counteract over training and recovery properly through mental/ physical assessment.

Episode 48: Jonathan Maxwell of Performa Sleep Discusses the Perfect Mattress for Athletes   Jonathan Maxwell is a CrossFit enthusiast turned entrepreneur.  His company Performa Sleep has developed what they believe to be the perfect mattress for athletes.  Their athlete – specific sleep technology is a three layer mattress designed to ease muscle tension, boost recovery, and sooth hard working bodies.  Visit www.performasleep.com for more info.  In this episode Jonathan discusses the athlete specific benefits offered by each layer. Also, exclusive to our audience, Performa Sleep is providing a discount code to receive $75.00 of the purchase of any size mattress.  Simply head over to www.performasleep and enter the code JOCK75 at check out.  Along with $75.00 off Perfroma Sleep already offers a 90 day money back guarantee and free shipping. Whether you are in the market for a new mattress or not you are bound to learn a little more about upping the quality of your sleep! [3:02] Jonathan discusses athletic background, his jump into the CrossFit pool and the road that led him to become a mattress expert. [9:22] Why design a mattress for athletes? [11:31] Jonathan describes Performa Sleep’s athlete – specific sleep technology. The top layer is what separates Performa Sleep’s mattress from other mattresses.  It is infused with cooper to cool athletes, and all folks, who may sleep hot. [14:01] How often should you get a new mattress and can it really help you sleep better to recover more efficiently? [16:58] The mattress was designed for athletes but will help everyone sleep better [20:42] Motion transfer is limited, helping you stay still and not feel others in the bed. [22:16] Why foam based mattress and inner mattresses are different. [25:09] Danny provides his own testimonial. [27:51] The research conducted on the mattress and what the scientific community is saying? [29:43] Will you do more than just sleep better on this mattress? [31:06] To read more about the mattress discussed in this podcast, what CrossFit Games athletes Emily Bridgers, Scott Panchik and other are saying about the Performa Sleep mattress and read answers to frequently asked questions visit www.performasleep.com.  Also be sure to also check out this link, which lays out some of the amazing health benefits of copper.  http://www.thehealthsite.com/diseases-conditions/10-benefits-of-drinking-water-from-a-copper-vessel-p214/   Be sure to look out for Performa sleep on all your major social media outlets. Facebook – https://www.facebook.com/PerformaSleep/?fref=nf Twitter – @PerformaSleep Instagram – @PerformaSleep   Check out the links below to catch up with the show and show sponsors Doc and Jock www.docandjock.com Athletes’ Potential www.athletespotential.com Joe’s Barbell www.joesbarbell.com Mobility WOD www.mobilitywod.com   Also, please check out these links to the articles and content creators mentioned during our conversation.   Post Comments, potential topics, suggestions for interviews and questions to the Doc and Jock, Website, Facebook Page, twitter account.  Also be sure to reach out to Dr.

Episode 48: Jonathan Maxwell of Performa Sleep Discusses the Perfect Mattress for Athletes   Jonathan Maxwell is a CrossFit enthusiast turned entrepreneur.  His company Performa Sleep has developed what they believe to be the perfect mattress for athletes.  Their athlete – specific sleep technology is a three layer mattress designed to ease muscle tension, boost recovery, and sooth hard working bodies.  Visit www.performasleep.com for more info.  In this episode Jonathan discusses the athlete specific benefits offered by each layer. Also, exclusive to our audience, Performa Sleep is providing a discount code to receive $75.00 of the purchase of any size mattress.  Simply head over to www.performasleep and enter the code JOCK75 at check out.  Along with $75.00 off Perfroma Sleep already offers a 90 day money back guarantee and free shipping. Whether you are in the market for a new mattress or not you are bound to learn a little more about upping the quality of your sleep! [3:02] Jonathan discusses athletic background, his jump into the CrossFit pool and the road that led him to become a mattress expert. [9:22] Why design a mattress for athletes? [11:31] Jonathan describes Performa Sleep’s athlete – specific sleep technology. The top layer is what separates Performa Sleep’s mattress from other mattresses.  It is infused with cooper to cool athletes, and all folks, who may sleep hot. [14:01] How often should you get a new mattress and can it really help you sleep better to recover more efficiently? [16:58] The mattress was designed for athletes but will help everyone sleep better [20:42] Motion transfer is limited, helping you stay still and not feel others in the bed. [22:16] Why foam based mattress and inner mattresses are different. [25:09] Danny provides his own testimonial. [27:51] The research conducted on the mattress and what the scientific community is saying? [29:43] Will you do more than just sleep better on this mattress? [31:06] To read more about the mattress discussed in this podcast, what CrossFit Games athletes Emily Bridgers, Scott Panchik and other are saying about the Performa Sleep mattress and read answers to frequently asked questions visit www.performasleep.com.  Also be sure to also check out this link, which lays out some of the amazing health benefits of copper.  http://www.thehealthsite.com/diseases-conditions/10-benefits-of-drinking-water-from-a-copper-vessel-p214/   Be sure to look out for Performa sleep on all your major social media outlets. Facebook – https://www.facebook.com/PerformaSleep/?fref=nf Twitter – @PerformaSleep Instagram – @PerformaSleep   Check out the links below to catch up with the show and show sponsors Doc and Jock www.docandjock.com Athletes’ Potential www.athletespotential.com Joe’s Barbell www.joesbarbell.com Mobility WOD www.mobilitywod.com   Also, please check out these links to the articles and content creators mentioned during our conversation.   Post Comments, potential topics, suggestions for interviews and questions to the Doc and Jock, Website, Facebook Page, twitter account.  Also be sure to reach out to Dr.

06:47 no william.gee@wolterskluwer.com (Ben Reuter, SCJ Podcast Editor)Ben Reuter, SCJ Podcast EditorStrength and Conditioning Journal is the professional journal of the National Strength and Conditioning Association (NSCA). The purpose "SCJ Podcasts" is to highlight current to