Podcasts about Why We Sleep

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Best podcasts about Why We Sleep

Latest podcast episodes about Why We Sleep

The Chris Voss Show
The Chris Voss Show Podcast – How to Sleep Like a Caveman: Ancient Wisdom for a Better Night’s Rest―Based on the Evolutionary Science of Sleep from Saber-Toothed Tigers to Modern Insomnia by Merijn van de Laar

The Chris Voss Show

Play Episode Listen Later Jun 30, 2025 29:29


How to Sleep Like a Caveman: Ancient Wisdom for a Better Night's Rest―Based on the Evolutionary Science of Sleep from Saber-Toothed Tigers to Modern Insomnia by Merijn van de Laar https://www.amazon.com/How-Sleep-Like-Caveman-Ancient/dp/0063430177 Sapiens meets Why We Sleep in an evolutionary romp through the science of sleep—and how we can get better rest—by one of the world's leading sleep scientists. We spend roughly a third of our lives in bed, but for millions of us, not all of that time is spent sleeping. We strive for eight hours per night, only to lie awake thanks to stress, our ever-present devices, a new baby, or that 4pm coffee you thought you needed. As sleep scientist and recovering insomniac Merijn van de Laar shows, we're hardly the first to experience this. When homo sapiens evolved hundreds of thousands of years ago, when saber-toothed tigers were their biggest nighttime worry, wakefulness served to protect one's tribe at night. Research shows these episodic sleep patterns even gave our ancestors an evolutionary advantage. We can look to their example for guidance in improving our sleep health, too: how our sleep patterns change as we age, the benefits of communal sleep, the importance of environmental factors such as temperature and light. While our myriad gadgets may distinguish us from early humans, understanding the ways our brains evolved to rest can chart the course toward a better night's sleep. Drawing from emerging science, archeological research into our ancestors' habits, and close observation of contemporary hunter-gatherer cultures, How to Sleep Like a Caveman explains everything from why we sometimes jerk awake at night—likely a remnant of having slept in trees—to why our efforts to “optimize” our sleep schedules might just be a fool's errand. The result is a surprising, accessible new framework for thinking about sleep—the way we were designed to.

OneUp Project
Breadcrumb 120 - The HUGE impact alcohol has on your sleep

OneUp Project

Play Episode Listen Later Jun 22, 2025 4:37


You will never look at alcohol the same after this... kidding - you will most likely have a drink after listening to this episode. But maybe you will also be better educated on how to mitigate the impacts this prevelant drug has on our everyday lives.In this episode, we dive into the mind-blowing science behind Why We Sleep by Matthew Walker, this book changed how I view rest forever. Whether you're a night owl, burnout queen or just curious about how to get better zzz's, this one's for you. At OneUp we believe in being curious and taking a little bit of value from everyone, so welcome to the breadcrumb series. Where we get bite sized amounts of previous episodes and can hear a new perspective.Breadcrumb 119 is from the episode - "Your Natural Superpower: The Science and Impact of Sleep"Listen to the full episode on Spotify or Apple Podcasts.Need help creating a CV? Here's one of the best FREE CV creators.Keen to learn more about personal growth, career and money?   Find me on Instagram or Tik Tok   Thank you for listening, it means so much to me. Please leave a rating or review if you're enjoying and we will chat in the next episode. Want to get in touch directly?  sarah@theoneupproject.nz  

Ground Truths
Matthew Walker: Promoting Our Sleep Health

Ground Truths

Play Episode Listen Later Jun 14, 2025 37:41


My conversation with Matthew Walker, PhD on faculty at UC Berkeley where he is a professor of neuroscience and psychology, the founder and director of the Center for Human Sleep Science, and has a long history of seminal contributions on sleep science and health. Audio File (also downloadable at Apple Podcast and Spotify)“Sleep is a non-negotiablebiological state required for the maintenance of human life . . . our needsfor sleep parallel those for air, food, and water.”—Grandner and FernandezEric Topol (00:07):Hello, it's Eric Topol with Ground Truths, and I am really delighted to welcome Matt Walker, who I believe has had more impact on sleep health than anyone I know. It's reflected by the fact that he is a Professor at UC Berkeley, heads up the center that he originated for Human Sleep Science. He wrote a remarkable book back in 2017, Why We Sleep, and also we'll link to that as well as the TED Talk of 2019. Sleep is Your Superpower with 24 million views. That's a lot of views here.Matt Walker:Striking, isn't it?Eric Topol:Wow. I think does reflect the kind of impact, you were onto the sleep story sooner, earlier than anyone I know. And what I wanted to do today was get to the updates because you taught us a lot back then and a lot of things have been happening in these years since. You're on it, of course, I think you have a podcast Sleep Diplomat, and you're obviously continued working on the science of sleep. But maybe the first thing I'd ask you about is in the last few years, what do you think has been, are there been any real changes or breakthroughs in the field?What Is New?Matt Walker (01:27):Yeah, I think there has been changes, and maybe we'll speak about one of them, which is the emergence of this brain cleansing system called the glymphatic system, but spreading that aside for potential future discussion. I would say that there are maybe at least two fascinating areas. The first is the broader impact of sleep on much more complex human social interactions. We think of sleep at maybe the level of the cell or systems or whole scale biology or even the entire organism. We forget that a lack of sleep, or at least the evidence suggests a lack of sleep will dislocate each other, one from the other. And there's been some great work by Dr. Eti Ben Simon for example, demonstrating that when you are sleep deprived, you become more asocial. So you basically become socially repellent. You want to withdraw, you become lonely. And what's also fascinating is that other people, even they don't know that you sleep deprived, they rate you as being less socially sort of attractive to engage with.Matt Walker (02:35):And after interacting with you, the sleep deprived individual, even though they don't know you're sleep deprived, they themselves walk away feeling more lonely themselves. So there is a social loneliness contagion that happens that a sleep deprived lonely individual can have almost a viral knock on effect that causes loneliness in another well-rested individual. And then that work spanned out and it started to demonstrate that another impact of a lack of sleep socially is that we stop wanting to help other people. And you think, well, helping behavior that's not really very impactful. Try to tell me of any major civilization that has not risen up through human cooperation and helping. There just isn't one. Human cooperative behavior is one of our innate traits as homo sapiens. And what they discovered is that when you are insufficiently slept, firstly, you don't wish to help other people. And you can see that at the individual level.Matt Walker (03:41):You can see it in groups. And then there was a great study again by Dr. Eti Ben Simon that demonstrated this at a national level because what she did was she looked at this wonderful manipulation of one hour of sleep that happens twice a year to 1.6 billion people. It's called daylight savings time at spring. Yeah, when you lose one hour of sleep opportunity. She looked at donations across the nation and sure enough, there was this big dent in donation giving in the sleepy Monday and Tuesday after the clock change. Because of that sleep, we become less willing to empathetically and selflessly help other individuals. And so, to me I think it's just a fascinating area. And then the other area I think is great, and I'm sorry I'm racing forward because I get so excited. But this work now looking at what we call genetic short sleepers and sort of idiots like me have been out there touting the importance of somewhere between seven to nine hours of sleep.Matt Walker (04:48):And once you get less than that, and we'll perhaps speak about that, you can see biological changes. But there is a subset of individuals who, and we've identified at least two different genes. One of them is what we call the DEC2 gene. And it seems to allow individuals to sleep about five hours, maybe even a little bit less and show no impairment whatsoever. Now we haven't tracked these individuals across the lifespan to truly understand does it lead to a higher mortality risk. But so far, they don't implode like you perhaps or I would do when you are limited to this anemic diet of five hours of sleep. They hang in there just fine. And I think philosophically what that tells me, and by the way, for people who are listening thinking, gosh, I think I'm probably one of those people. Statistically, I think you are more likely to be struck by lightning in your lifetime than you are to have the DEC2 gene. Think about what tells us, Eric. It tells us that there is a moment in biology in the evolution of this thing called the sleep physiological need that has changed such that mother nature has found a genetic way to ZIP file sleep.Matt Walker (06:14):You can essentially compress sleep from seven to nine hour need, down to five to six hour need. To me, that is absolutely fascinating. So now the race is on, what are the mechanisms that control this? How do we understand them? I'm sure much to my chagrin, society would like to then say, okay, is there a pill that I can take to basically ZIP file my own sleep and then it becomes an arms race in my mind, which is then all of a sudden six hours becomes the new eight hours and then everyone is saying, well, six hours is my need. Well I'll go to four hours and then it's this arms race of de-escalation of sleep. Anyway, I'm going on and on, does that help give you a sense of two of the what I feel the more fascinating areas?Eric Topol (07:01):Absolutely. When I saw the other recent report on the short sleep gene variant and thought about what the potential of that would be with respect to potential drug development or could you imagine genome editing early in life that you don't need any sleep? I mean crazy stuff.Matt Walker (07:19):It was amazing.Glymphatics and Deep Sleepfor more, see previous Ground Truths on this topic Eric Topol (07:22):No, the mechanism of course we have to work out and also what you mentioned regarding the social and the behavior engagement, all that sort of thing, it was just fascinating stuff. Now we touched on one thing early on to come back to the glymphatics these channels to get rid of the waste metabolites from the brain each night that might be considered toxic metabolites. We've learned a lot about those and of course there's some controversy about it. What are your thoughts?Matt Walker (07:55):Yeah, I think there's really quite comprehensive evidence suggesting that the brain has this cleansing system like the body has one the lymphatic system, the brain has one the glymphatic system named after these glial cells that make it up. And I think there's been evidence from multiple groups across multiple different species types, from mouse models all the way up to human models suggesting that there is a state dependent control of the brain cleansing system, which is a fancy way of saying if you are awake in light NREM, deep NREM or perhaps you're just quiet and you are resting in your wakefulness, the glymphatic system is not switched on at the same rate across all of those different brain states. And I think the overwhelming evidence so far using different techniques in different species from different groups is that sleep is a preferential time. It's not an exclusive time, it's a preferential time when that brain cleansing system kicks into gear because as some people have, I think argued, and you could say it's hyperbolic, but wakefulness is low level from a biochemicals perspective, it's low level brain damage and sleep is therefore your sanitary salvation that combat that biochemical cascade.Matt Walker (09:15):So in other words, a better way of putting it would be, sleep is the price that you pay for wakefulness in some ways. And I think there was a recent controversial study that came out in 2022 or 2023, and they actually suggested quite the opposite. They said using their specific imaging methods, they found that the sort of clearance, the amount of cerebral spinal fluid, which is what washes through the brain to cleanse the toxins, the rate of that flow of cerebral spinal fluid was highest during wakefulness and lowest during deep NREM sleep, the exact opposite of what others have found. Now, I think the defendants of the glymphatic sleep dependent hypothesis pushed back and said, well, if you look at the imaging methods. Firstly, they're nonstandard. Secondly, they were measuring the cerebral spinal flow in an artificial way because they were actually perfusing solutions through the brain rather than naturally letting it flow and therefore the artificial forcing of fluid changed the prototypical result you would get.Matt Walker (10:27):And they also argued that the essentially kind of the sampling rate, so how quickly are you taking snapshots of the cerebral spinal fluid flow. Those were different and they were probably missing some of the sleep dependent slow oscillations that seemed to sort of drive that pulsatile flow. Honestly, I think that paper was still very well done, and I still think there is right now, I would still cleave to the majority of overwhelming evidence considering it's not just from one group in one species, but across multiple species, multiple groups. And I think it's nevertheless a weight of burden that has pushed back. And my sense right now, I used to think and cleaves to the notion that it was a sleep expressly selective process. Now I don't think that that's the case anymore. I think that the glymphatic system is a dynamic system, but it's always looking for the opportunity to go into cleansing mode. And you can kind of go into almost like a low battery mode when you are awake, but in quiet rest. And I think that can drive some already early clearance from the brain and then when you go into sleep, it's like powering your phone off entirely. It truly gets the chance to cleanse and reboot the biochemical system. But I think it's really interesting. I think there's a lot of work still yet to be done. It's not quite as case closed as we used to think.Eric Topol (12:03):Yeah, I mean first of all, it's great that you straighten out the controversy because that's exactly what I was referring to. And secondly, as you also pointed out, the weight of the evidence is that it's a sleep dependent phenomena, particularly during flow wave deep sleep is at least what I've seen.Matt Walker (12:21):Yes.Eric Topol (12:22):What's also interesting, your point about it being dynamic, which fascinating, there was a paper in my field of cardiology, people with atrial fibrillation had less active glymphatic, less clearance which was really interesting. And then the other finding that's also noteworthy was that Ambien made things worse. What do you think about that?We Are An Embodied OrganismMatt Walker (12:45):I think it's really interesting, and just to come back to your point about the AFib paper, what we know is that this cleansing system in the brain does seem to track the big slow brainwaves of deep slow wave sleep, but it's not only tracking the big slow brainwaves. If anything, there's something to do with the cardiorespiratory cycle, the respiration rate and the cardiac signal that may actually sink with the brainwaves. And it's essentially a cardiorespiratory neurophysiological coupling, which is a lot of ways, which is to say heart, lungs and brain coupled together. And it's the coupling of the cardiorespiratory slow oscillations that drive these pulsatile fluid mechanical, it's literally a hydro mechanical, hydro meaning cerebral spinal fluid push and pull in and out of the system drawing those metabolites out. So ago, if you have a disrupted either cardiac or respiratory or neurophysiological signal, no wonder the glymphatic system isn't going to work as efficiently.Matt Walker (14:00):I think that's a beautiful demonstration of the hemineglect that people like me who study sleep largely from the neck upwards would miss. But if you think about sleep is not just for the brain, it's for the body and it's not just for the body, it's for the brain. And we're an embodied organism. We study the organism in silos, neurology, psychiatry, cardiology, respiratory, but they all interact. And so, I think what's lovely about your example is the reminder that if you don't study the body in this study of the glymphatic system, you could miss out a profound explanation that possibly accounts for the head scratching, I don't know why we're getting this result. So that's a long way to come back to it. But the same group that was the pioneer in the discovery of the glymphatic system led by Maiken Nedergaard at the University of Rochester.In SUPER AGERS, p. 57. SRI-sleep regulatory indexSleep MedicationsMatt Walker (15:01):She has gone on to then look to say, well, if this is a sleep dependent process of brain cleansing during deep sleep, what about sleeping pills because so many people are either taking or are addicted to sleeping pills. And we've gone through, we're in the era of web 3.0 with sleeping pills, we started off web 1.0 which were the benzos, the kind of temazepam, diazepam, lorazepam. Then we went to web 2.0, which was sort of the Ambien (zolpidem), Lunesta, Sonata. And what was common about those two classes of drugs is that they both went after something called the GABA receptor in the brain, which is this major inhibitory receptor in the brain. And essentially, they were called sedative hypnotics because they sedated your cortex. And when you take an Ambien and not going to argue you're awake. You're clearly not awake, but to argue you're a naturalistic sleep, if you look at this, physiology is an equal fallacy.Matt Walker (16:01):They made this interesting experimental hypothesis that when you take Ambien, you sleep longer and based on how you score deep sleep, it would seem as though Ambien increases the amount of minutes that you spend in deep sleep. But if you look at the electrical signature during that “increased deep sleep” it's not the same. Ambien takes a big bite. There's a big dent out of the very slowest of the slow brainwaves, and it's the slowest of the slow brainwaves that drive the glymphatic system. So what they found was that when you take Ambien or you give mice Ambien. Yes, they sleep longer, they seem to have more deep sleep, but the brain cleansing mechanism seem to be reduced by anywhere between 30-40%, which is counterintuitive. If you are sleeping more and you're getting more deep sleep and the glymphatic system is active during deep sleep, you should get greater cleansing of the brain.Matt Walker (17:05):Here they found, yes, the drug increased sleep, particularly deep sleep, but it empowered the cleansing of the brain system. Now, have we got evidence of that in humans yet? No, we don't. I don't think it's far away though, because there was a counter study that brings us onto web 3.0. There's a new class of sleep medications. It's the first class of medications that have actually been publicly advocating for, they're called the DORAs drugs, and they are a class of drugs and there's three of them that are FDA approved right now. DORA stands for dual orexin receptor antagonists, which means that these drugs go in there and they block the action of a chemical called orexin. What is orexin? Orexin is the volume button for wakefulness. It dials at wakefulness, but these drugs come into your system and unlike the sedative sort of baseball bat to the cortex, which is Ambien, these drugs are much more elegant.Matt Walker (18:11):They go down towards the brainstem and they just dial down the volume on wakefulness and then they step back, and they allow the antithesis of wakefulness to come in its place, which is this thing called naturalistic sleep. And people sleep longer. So as a scientist, you and I perhaps skeptics would then say, well, so you increase sleep, and I have four words for you. Yes, and so what. Just because you increase sleep, it doesn't mean that it's functional sleep. It could just be like the old notion of junk DNA, that it's epiphenomenal sleep. It's not functional sleep. There was a study out of WashU and they took 85-year olds and above and they gave them one of these DORAs drugs. It's a drug called Belsomra, it's a play on good sleep or beautiful sleep, chemical named suvorexant and randomized placebo control. What they found is that when they took the drug, yes, these older adults slept longer, they had more deep sleep, but then what they did was clever. Before and after the night of sleep, they drew blood because we can now measure markers of β-amyloid and tau protein circulating in the bloodstream, which are these two markers of Alzheimer's disease.Matt Walker (19:28):Why is that relevant to the glymphatic system? It's relevant because two of the pieces of metabolic detritus that the cleansing system washes away at night, β-amyloid and tau. I'm sure enough of what they found was that not only did the adults sleep longer with these sleeping medications, they also had a greater clearance of β-amyloid and tau within the bloodstream. So this was the exact opposite of the Ambien study, which was where they were seeing an impairment in the glymphatic activity. Here in humans was a study with the web 3.0 sleep medications. Suvorexant, not only did it increase sleep, but it seemed to increase. Well, the assumption was that it was increasing glymphatic clearance because at least as the end outcome product, there was greater clearance of β-amyloid and tau protein in the blood. It wasn't just junk sleep, it was functional sleep. So for the first time I'd seen a sleeping medication that increased sleep more naturalistically, but that increased sleep made you the organism function better the next day as a consequence. Does that make any sense?Eric Topol (20:38):Absolutely. And it's interesting that we may have a sleep medicine finally or a class that actually is doing what is desired. This is one of the other things I was going to ask you about is that as you pointed out, this is an interaction throughout the organism, throughout the human being, and we've seen studies about how sleep disrupts metabolism and through that of course, and even separately, can take down our immune system or disrupt that as well. And so, one of the questions I guess is your thoughts about these other effects because you mentioned of course the potential of looking at things like p-Tau217 markers or other markers that would denote the status of your ultimate risk for moving on to Alzheimer's disease. But there's these other factors that also play a role with lack of adequate sleep and perhaps particularly sleep quality. I wonder if you could just comment about this because there's so many different systems of the body that are integrated here, and so the sanitary effect that you just described with the ability to potentially see less, at least biomarkers for what would be considered risks to ultimately develop Alzheimer's, there's also these other very important effects when we talk about high quality sleep, I guess, right? And maybe you could comment about that.Matt Walker (22:21):Yeah, I think quantity is what we've been talking about in some ways, but quality has also come onto the radar as absolutely essential. And what we find is that the quality of your sleep is as if not more predictive of both all-cause mortality, cardiovascular mortality, metabolic mortality, and in some regards, cancer mortality as well. And when I say quality of sleep, what we're really referring to here is at least one of two things. One is the continuity of your sleep. So you could be sleeping for eight and a half hours according to your sleep tracker, but maybe you are getting eight and a half hours by spending ten hours of time in bed because you are awake so much throughout the night and your sleep is very sort of punctured and littered with all of these awakenings across the night. That's sufficient quantity of sleep eight and a half hours, but it's poor quality of sleep because you are spending too much time awake.Matt Walker (23:30):And so, our measure of quality of sleep typically is what we call sleep efficiency. Of the time that you are in bed, what percent of that time are you asleep? And we like to see some measure of at least 85% or above because once you get less than 85% in terms of your sleep quality or your sleep efficiency, then you start to see many of these unfolding system-wide impairments. You seem to have high risk of diabetes, high risk obesity, high risk, as we said, cardiovascular disease. Also, hormonal changes both in men and in women. We see upstairs in the brain with poor quality of sleep, much more so than quantity of sleep. Poor quality of sleep is a more powerful predictor of mood disturbances and psychiatric conditions. And in fact, I think if you look at the data, at least in my center in the past 23 years, we've not been able to discover a single psychiatric condition in which sleep is normal, which to me is a stunning revelation. And what that tells us is that in many of those conditions they do seem to be getting not too bad of quantity of sleep. What is the marker of psychiatric sleep disturbance is not short quantity, it's poor quality of sleep. So I think it's a wonderful important point that I don't think we pay enough attention to, which is the quality.Eric Topol (25:05):Yes. And the other thing that you've emphasized, and I just want to reiterate to people listening or watching that is the regularity story, just like you said with quality. The data and I'll put the figure in that shows the link between regularity and cardiovascular, neurodegenerative, cancer, that regularity thing. A lot of people don't understand how important that is as well.Matt Walker (25:30):Stunning study from data from the UK Biobank, and this is across thousands and thousands of individuals and they tracked quantity and they tracked regularity and they split people up into the quartiles, those who were most regular and those who were least regular. And as you'll see in those sort of the figure that you flash up, those people who were in the upper quartile of regularity, de-risk all-cause mortality, cancer mortality, cardiovascular mortality, it was stunning. And then they did a cute little experiment of a statistical test where they took quantity because they had it in these individuals and regularity and they kind of put them in the same statistical bucket and did a sort of a Coke Pepsi challenge to see which one won out. And what it seemed to be was that regularity almost beat out quantity in terms of predicting all-cause mortality. Now that's not to say that you can get away with saying, well, I sleep four hours a night, but I sleep very regularly, consistently four hours a night. No, you need both, but regularity. I was someone who based on my remarkably vanilla and pedestrian personality, I've always been quite regular in my regard. But goodness me, even when I read that paper, I thought I'm doubling down on regularity. It's so important. That tells us, I think something that is in some ways a story not about sleep. It's a story about your circadian rhythm.Matt Walker (27:02):We speak a lot, or I speak a lot about sleep, and I think I've probably done a mis service to the other aspect of the sleep wake rhythmicity, which is called your 24 hours circadian rhythm. Now your sleep pressure, the drive to sleep is independent of your circadian rhythm, but they often work beautifully in harmony with each other, and you fall asleep, and you stay asleep. But I think the circadian system is critical because, excuse me, and what the circadian rhythm also regulates, sneezing right at the inopportune moment when you are recording a podcast. But nevertheless, what that tells me is that when you feed your brain signals of wake sleep consistency, which is to say wake, sleep, timing, regularity, there is something about feeding the brain signals of regularity that anchor your 24-hour circadian rhythm and as a consequence, it improves the quantity and the quality of your sleep. They're intertwined.What About Sleep Trackers?Eric Topol (28:09):That's a terrific explanation for what I think a lot of people don't appreciate it's importance. Now, last topic about tracking. Now we understand how important sleep is. It is the superpower I am with you on that really brought that to light in so many ways. But of course, now we can track it with rings with smart watches and we get these readouts things like efficiency as part of the Oura score and other rings and deep sleep or NREM, REM, the works, you can see your awake times that you didn't know you're awake and the whole bit. Do you recommend for people that aren't getting great sleep quality beyond that they should try to establish a regular schedule that they should track to try to improve it and of course how would they improve it? Or are these things like having a cold mattress temperature that is controlled? What are the tricks that you would suggest for trying to improve your sleep through tracking? Or do you think tracking shouldn't be done?Matt Walker (29:16):Oh gosh, it's such a wonderful question and as with wonderful questions, the answer is usually it's complicated and I have to be careful because for someone who's currently wearing three different sleep trackers, it's going to be hard for me to answer this question completely in the negative. And there are three different sleep trackers. But I would say that for the most part, I like the idea of sleep tracking if you are sleeping well, meaning if as long as you're not suffering from insomnia. The reason is because sleep unlike those two other critical of health, which is diet and exercise, is very difficult to subjectively estimate. So if I were to ask you, Eric, how many times have you worked out in the past week, you'd be able to tell me how cleanly or how poorly have you been eating in the past week. You could tell me.Matt Walker (30:09):But if I was to say to you, Eric, how much deep sleep did you get last Tuesday? And if you don't have a sleep tracker, you'd say, I don't know. And so, there's something useful about tracking, especially a non-conscious process that I think is meaningful to many. And often medicine we say what gets measured gets managed, and there is that trite sort of statement. I do think that that's still true for sleep. So many people I've spoken to have, for example, markedly reduced the amount of alcohol consumption because they've been seeing the huge impact that the alcohol consumption in the evening has on their ring smart ring data as a consequence. So overall, I think they're pretty good. When people ask me what's the best sleep tracker, I usually say it's the one that you wear most frequently because if I come up with a band, headband, chest straps, all sorts of different things and it's a hundred percent accurate, but after three uses of it, you stop using it, that's a useless sleep tracker. So I like to think about sleep trackers that are low friction and no friction. When we go to sleep, we take things off, we don't put things on. That's why I liked things like the ring. For example, I think that's a non-intrusive way. I think the mattress may be as if not better because it's a completely friction less device. You don't have to remember to charge it. You don't have to put it on, you just fall into bed, and it tracks your sleep.Matt Walker (31:40):One form factor, I like to think about sleep trackers is the form factor itself. But then the other is accuracy. And I think right now if you look at the data, probably Oura is winning the ring kind of wars. If you look at all wristband wars, I think it's probably the most accurate relative to something like Fitbit or Apple Watch or the Whoop Band. But they're all pretty close. I think Oura is probably the leader in class right now at least. Keep in mind that I used to be an advisor for Oura. I want to make that very clear. So take what I say with a grain of salt in that regard. I think to your question, well, I'll come back to mattresses in just one second.Matt Walker (32:34):For people who are struggling with sleep, I think you've got to be very, very careful with sleep trackers because they can have the counterproductive effect where I gave you the example of alcohol or eating too late. And these sleep trackers help you modify your behaviors to improve your sleep. Well, there are places where these trackers can actually do you a disservice. When you get so hyper focused on your data and your data not looking good each and every day, it becomes a self-fulfilling prophecy of a negative spiral. And we now have a condition in sleep medicine called orthosomnia. So ortho in medicine typically means straightened. So you've heard of orthodontic straightening teeth, orthopedic straightening bones, orthosomnia is about getting so obsessed with getting your sleep perfect and your sleep straight that it causes an insomnia like syndrome. Now, I don't know, I think the press has made more of this than there is.Matt Walker (33:30):It probably is about 5-7% of the population. I would say at that moment in time, do one of two things. Either take the ring off entirely and just say, I'm going to get my sea legs back underneath me, get some cognitive behavioral therapy for insomnia. And when I'm confident I'll put the ring back on. Or don't throw the baby out with the bath water, keep wearing the ring. Try to say to yourself only on let's say a Sunday afternoon, will I open up the app and look historically what's been happening during the past week so that you keep getting your data, but you don't get the angiogenic daily sort of repetition of reinforcement of I'm not sleeping well. I should also note by the way that I think sleep trackers are not a substitute for either a sleep recording laboratory, but also, they're not a substitute for ultimately telling you entirely how good your sleep is.Matt Walker (34:24):Don't forget, you should always keep in mind how do I feel the next day? Because I think a lot of people will see their readiness score as 92 and they feel miserable. They just feel rough. And then another day, my readiness score was 62 and I just went out and I just ran my fastest five mile that I've done in the past six months. So don't forget that subjective sense of sleep is just as important as objective measures of sleep. The final thing I would say to your point about the mattresses, I actually do think that they are a really great vehicle for sleep augmentation because these smart mattresses, they're filled with sensors, things like Eight Sleep, and they will assess your physiology, they will track your sleep just like a sleep tracking ring. But what's also good is that because they can manipulate temperature and your sleep is so thermoregulatory sensitive that they create this kind, it's almost like this bent arc of thermal story throughout the night because you have to warm up at the surface to cool down at the core to fall asleep, then you have to stay cool to stay asleep, then you have to warm up to wake up and they take you through that natural change.Matt Walker (35:41):But they do it intelligently because they're measuring your sleep minute to minute. And then they're saying, I'm tweaking temperature a little bit. Has sleep improved? Has it become worse? Oh, it's become better. Let's lean into that. Let's get them even colder. Oh, wait a second, it's getting worse. Let's warm it back up a little bit. It's like a staircase method, like a Richter shock. And gradually they find your sweet spot and I think that is a really elegant system. And now they're measuring snoring. Snoring perturbations, and they can augment the bed and raise the angle of the bed up just a little bit so that the gravity doesn't have as much of a hold on your airway because when you're lying on your back, the airway wants to collapse down to gravity, and when you raise back up again, it will change that. And so, I think that there's lots of new advantages in, I think mattress technology that we'll see coming out into the future. I think it's a great vehicle for sleep augmentation.Eric Topol (36:37):That's terrific. Well, this has been for me, very educational, as I would've predicted, if anybody's up on everything in this area, it would be you. So thank you, Matt. It's a really brilliant discussion, really enlightening. We could talk some more hours, but I think we've encapsulated some of the big things. And before we finish up, is there anything else you wanted to say?Matt Walker (37:05):No, I think just to thank you for both your work in general in terms of science communication, your offer here specifically to allow me to try to be a very poorly communicated voice of sleep, and also just what you've done in general for I think the accuracy of science communication out into the public. Please never stop, continue to be a shining light for all of us. You are remarkable. Thank you, Eric.Eric Topol (37:31):Oh, you're very kind. And I look forward to the next chance we get to visit in person. It's been too long, Matt. And all the best to you. Thanks for joining today.************************************************A quick pollI cover much about sleep and healthy aging in SUPER AGERS, which has been on the NYT Bestseller list for 3 weeks. I'm very grateful to many of you for being one of the book's readers.And thanks for reading and subscribing to Ground Truths.If you found this interesting please share it!That makes the work involved in putting these together especially worthwhile.All content on Ground Truths—its newsletters, analyses, and podcasts, are free, open-access.Paid subscriptions are voluntary and all proceeds from them go to support Scripps Research. They do allow for posting comments and questions, which I do my best to respond to. Many thanks to those who have contributed—they have greatly helped fund our summer internship programs for the past two years Get full access to Ground Truths at erictopol.substack.com/subscribe

The Rational Reminder Podcast
Episode 361: Alex Edmans - Finding "The Truth" in Economics, Finance, and Life

The Rational Reminder Podcast

Play Episode Listen Later Jun 12, 2025 65:20


Today, Ben plays lone host for the first time as we welcome Alex Edmans to the show. Alex is a Professor of Finance at London Business School as well as an accomplished speaker, author, investment banker, and financial advisor. To start, Alex describes his involvement in the formation of a new law in the UK before defining ‘misinformation' and where confirmation bias fits in. Then, we assess the impact severity of confirmation bias, biased search versus biased interpretation, the role of generative AI in confirmation bias, and the levels of susceptibility within confirmation bias. We also explore the role of black-and-white thinking in concealing the truth, Alex's Ladder of Misinference as seen in May Contain Lies, the 10,000-hour rule and other famous statements of misinformation, and how the idea of a narrative may influence how people interpret and misinterpret facts. We end with how to guard against the plague of data mining in research, data as evidence and what this implies for evidence in financial economics, and Alex shares helpful advice for determining truth in any circumstance.   Key Points From This Episode:   (0:03:27) Alex Edmans walks us through the erroneous evidence that influenced a new UK law. (0:07:13) Misinformation; living in a post-truth world; and where confirmation bias fits in. (0:12:06) The severity of confirmation bias, and biased search versus biased interpretation. (0:18:19) Unpacking generative AI and the susceptibility thresholds of confirmation bias.   (0:21:25) How black-and-white thinking makes the truth more elusive. (0:25:40) Understanding Alex's Ladder of Misinference as seen in May Contain Lies. (0:28:17) Debunking the 10,000-hour rule and other enduring statements of misinformation. (0:38:10) The second step on the Ladder of Misinference: Why facts are not data. (0:42:42) How the idea of a narrative influences how people interpret or misinterpret facts. (0:44:25) Why data is not evidence, and examining the plague of data mining in research. (0:48:36) Guarding against data mining and the consequences of investing with misinformation.   (0:53:01) When data is evidence, and what this says about evidence in financial economics. (0:55:49) Why evidence may not be proof. (0:59:14) Practical advice for seeking the truth for important decisions and in everyday life.   Links From Today's Episode: Meet with PWL Capital — https://calendly.com/d/3vm-t2j-h3p Rational Reminder on iTunes — https://itunes.apple.com/ca/podcast/the-rational-reminder-podcast/id1426530582. Rational Reminder Website — https://rationalreminder.ca/  Rational Reminder on Instagram — https://www.instagram.com/rationalreminder/ Rational Reminder on X — https://x.com/RationalRemind Rational Reminder on TikTok — www.tiktok.com/@rationalreminder Rational Reminder on YouTube — https://www.youtube.com/channel/ Rational Reminder Email — info@rationalreminder.ca Benjamin Felix — https://pwlcapital.com/our-team/ Benjamin on X — https://x.com/benjaminwfelix Benjamin on LinkedIn — https://www.linkedin.com/in/benjaminwfelix/ Alex Edmans — https://alexedmans.com/  Alex Edmans on LinkedIn — https://www.linkedin.com/in/aedmans  Alex Edmans on X — https://x.com/aedmans  London Business School — https://www.london.edu/  Fulbright Fellows | MIT — https://ir.mit.edu/projects/fulbright-fellows/  Atkins — https://www.atkins.com/  ‘Matthew Walker's “Why We Sleep” Is Riddled with Scientific and Factual Errors' — https://guzey.com/books/why-we-sleep/  ‘Grit: The Power of Passion and Perseverance | Angela Lee Duckworth | TED' — https://www.youtube.com/watch?v=H14bBuluwB8    Books From Today's Episode:   May Contain Lies — https://maycontainlies.com/  Grow the Pie — https://mybook.to/Grow-the-Pie Outliers — https://www.amazon.com/Outliers-Story-Success-Malcolm-Gladwell/dp/0316017930  Why We Sleep — https://www.goodreads.com/book/show/34466963-why-we-sleep  Start with Why — https://www.amazon.com/Start-Why-Leaders-Inspire-Everyone/dp/1591846447  Grit — https://www.amazon.com/Grit-Passion-Perseverance-Angela-Duckworth/dp/1501111108    Papers From Today's Episode:   ‘CEO-Employees Pay Ratio, Employees' Productivity and Firm Performance: Evidence from UK' — https://www.researchgate.net/publication/391787593_CEO-Employees_pay_ratio_employees'_productivity_and_firm_performance_evidence_from_UK  ‘A Theory of Fair CEO Pay' — https://papers.ssrn.com/sol3/papers.cfm?abstract_id=4294589 

OneUp Project
Breadcrumb 119 - High performers prioritise this one thing

OneUp Project

Play Episode Listen Later Jun 11, 2025 5:20


Sleep is not a luxury—it's a non-negotiable.In this episode, we dive into the mind-blowing science behind Why We Sleep by Matthew Walker, this book changed how I view rest forever. Whether you're a night owl, burnout queen or just curious about how to get better zzz's, this one's for you. At OneUp we believe in being curious and taking a little bit of value from everyone, so welcome to the breadcrumb series. Where we get bite sized amounts of previous episodes and can hear a new perspective.Breadcrumb 119 is from the episode - "Your Natural Superpower: The Science and Impact of Sleep"Listen to the full episode on Spotify or Apple Podcasts.Need help creating a CV? Here's one of the best FREE CV creators.Keen to learn more about personal growth, career and money?   Find me on Instagram or Tik Tok   Thank you for listening, it means so much to me. Please leave a rating or review if you're enjoying and we will chat in the next episode. Want to get in touch directly?  sarah@theoneupproject.nz  

On Purpose with Jay Shetty
Sleep Expert Matthew Walker: Do THIS to Sleep Through The Night And Never Wake Up Tired Again

On Purpose with Jay Shetty

Play Episode Listen Later Jun 2, 2025 94:20 Transcription Available


How well did you sleep last night? Do you wake up feeling rested? Today, Jay welcomes renowned neuroscientist, sleep expert, and bestselling author Dr. Matthew Walker to unpack the profound importance of sleep and how it shapes every facet of our health and wellbeing. Bestselling author of Why We Sleep, Dr. Matthew Walker brings scientific rigor and heartfelt clarity to one of the most misunderstood and underestimated aspects of our lives. Matthew opens the discussion by challenging the myth of the 'eight-hour rule.' While the average adult does best with seven to nine hours of sleep, the focus quickly shifts beyond just duration. Instead, Matthew introduces a more holistic four part framework—Quantity, Quality, Regularity, and Timing, or QQRT. This framework highlights how sleep is not simply about how long one sleeps, but also how deeply, how consistently, and how well it aligns with our natural biological rhythms. Jay and Matthew's conversation also tackles common disruptors of restorative sleep, including caffeine, alcohol, and excessive exposure to artificial light. Dr. Walker discusses how these elements can interfere with the brain’s ability to enter deep and REM sleep, the latter being especially important for emotional processing, hormonal regulation, and memory consolidation. Sleep, it turns out, influences far more than individual health. In this interview, you'll learn: How to Know If You’re Getting Enough Sleep How to Improve Sleep Using the QQRT Formula How to Align Your Sleep With Your Body’s Internal Clock How to Avoid Waking Up Tired Every Morning How to Optimize Your Evening Routine for Better Sleep How to Fall Back Asleep After Waking Up at Night How to Diagnose Sleep Apnea at Home With scientific insight and practical wisdom, the episode paints a vivid picture of how sleep, when prioritized and protected, can serve as a catalyst for healing, clarity, and sustainable energy. With Love and Gratitude, Jay Shetty Join over 750,000 people to receive my most transformative wisdom directly in your inbox every single week with my free newsletter. Subscribe here. Join Jay for his first ever, On Purpose Live Tour! Tickets are on sale now. Hope to see you there! What We Discuss: 00:00 Intro 01:12 The Four Metrics That Define Great Sleep 06:03 Can You Actually Change Your Sleep Cycle? 09:45 Why You Wake Up Tired—Even After a Full Night’s Sleep 14:29 What Sleep Apnea Really Is and Why It’s Often Missed 19:21 The Body-Wide Damage Caused by Sleep Loss 23:20 The Hormone That Increases Late-Night Cravings 28:42 Best Types of Food to Eat Before Bed 33:48 How Late-Night Eating Disrupts Your Sleep Rhythm 37:23 The Truth About Melatonin Supplements 40:47 Should You Give Melatonin To Your Children? 44:25 The Evolution of Sleeping Pills Explained 52:36 The Best Nighttime Routine For Optimal Sleep 55:07 Three Practical Tricks to Fall Back Asleep 01:04:58 What It Really Takes to Clear Caffeine From Your System 01:08:01 Surprising Health Benefits of Drinking Coffee 01:10:02 How Alcohol Quietly Ruins Your Sleep 01:13:06 Can Sleeping Well Actually Make you More Successful? 01:16:40 The Real Risks of Losing Just One Hour of Sleep 01:21:16 What Regular Sleep and a Digital Detox Can Do For Your Life 01:22:45 Why Weekend “Catch-Up” Sleep Doesn’t Work 01:24:09 The Overlooked Link Between Sleep and Mental Health 01:27:32 How Poor Sleep Fuels Loneliness and Disconnection 01:30:58 Why Self-Forgiveness Might Be the Ultimate Sleep Tool Episode Resources: Matthew Walker | Website Matthew Walker | Instagram Matthew Walker | LinkedIn Matthew Walker | X The Matt Walker Podcast Why We Sleep: Unlocking the Power of Sleep and DreamsSee omnystudio.com/listener for privacy information.

Busy People Getting Fit
Injury Prevention with 8x Ironman Triathlete

Busy People Getting Fit

Play Episode Listen Later May 29, 2025 29:57


While training breaks your body down, recovery is when real gains happen. Coach Ahmed Zaher emphasizes that sleep is your #1 tool—cheaper and more effective than cryotherapy or massage. Want proof? He recommends Dr. Matthew Walker's Why We Sleep for the full science breakdown.Sign up for our course, "Seven Days to Change Your Life:" https://mailchi.mp/blueeaglefitness.com/seven-day-changePlease visit our website to get more information: http://www.blueeaglefitness.com/ ✨ No time to work out? The One Minute Fitness book makes you discover quick, easy fitness habits for a healthier life! http://www.busypeoplegettingfit.com/

The Rich Roll Podcast
From The Vault: Neuroscientist Matthew Walker On Why Sleep Is Your Superpower

The Rich Roll Podcast

Play Episode Listen Later May 22, 2025 186:59


Dr. Matthew Walker is a world-renowned neuroscientist, sleep expert, and the bestselling author of “Why We Sleep.” In this conversation, we explore sleep not as a passive state, but as the biological foundation of life itself—the platform from which wakefulness emerges. We dive into the architecture of sleep, its vital role in immune function, disease prevention, memory, mood, and performance. We also touch on dreams, sleepwalking, and the hidden costs of even modest sleep disruption. I share my own long, complicated relationship with sleep—and what I've learned in the process. Matthew is brilliant. His insights are profound. And this re-released conversation just might change your life. Enjoy! Show notes + MORE Watch on YouTube Newsletter Sign-Up   Today's Sponsors: On: On: High-performance shoes & apparel crafted for comfort and style

Eatweeds Podcast: For People Who Love Plants

In this episode, herbalist and Ayurvedic practitioner Jo Webber joins Robin Harford to explore how Ayurveda — the world's oldest system of natural health — can be rooted in the wild plants of Britain.Together, they unpack the Ayurvedic concepts of the five elements, the three doshas, and the six tastes — and how these ancient principles can guide your modern life, food choices, and foraging practice.Jo shares how local herbs like nettle, dandelion and wild garlic can be powerful food medicines, how foraging supports physical and emotional balance, and why bioindividuality is key to healing.This is a lively, grounded conversation blending Eastern philosophy with native plants, seasonal eating, and self-care rooted in the land.Links & Resources:Visit Jo's course at: www.theayurvedaacademy.comFollow Jo and her work on Instagram: @theayurvedaacademyLearn more about Robin: www.eatweeds.co.ukMentioned books:Why We Sleep by Matthew Walker Quiet by Susan CainIf you enjoyed this episode, please consider sharing it with a friend — especially someone curious about the intersection of traditional medicine, foraging, and seasonal wellbeing.

Moonshots with Peter Diamandis
Sleep Experts: The Truth About Melatonin, Sex, and Sleep w/ Arianna Huffington & Matt Walker | EP #168

Moonshots with Peter Diamandis

Play Episode Listen Later May 1, 2025 26:06


In this episode, recorded at the 2025 Abundance Summit, Matt, Arianna, and Peter discuss the importance of sleep and well-being to extend your healthy lifespan.  Recorded on March 12th, 2025 Views are my own thoughts; not Financial, Medical, or Legal Advice. Matthew Walker is a neuroscientist and professor at UC Berkeley, best known for his groundbreaking research on sleep. He is the author of the international bestseller Why We Sleep and has contributed extensively to public understanding of the science of sleep through TED Talks, major media appearances, and academic publications.Arianna Huffington is the founder and CEO of Thrive Global and co-founder of The Huffington Post, which won a Pulitzer Prize under her leadership. She's a bestselling author of 15 books, including Thrive and The Sleep Revolution, and has been named to Time's 100 Most Influential People and Forbes' list of the World's Most Powerful Women. Learn more about Exponential Mastery: https://bit.ly/exponentialmastery  Learn more about Thrive Global: https://thriveglobal.com/  Learn more about Matt Walker: https://www.sleepdiplomat.com/  Learn more about Abundance360: https://bit.ly/ABUNDANCE360  ____________ I only endorse products and services I personally use. To see what they are,  please support this podcast by checking out our sponsors:  Get started with Fountain Life and become the CEO of your health: https://fountainlife.com/peter/ Get 15% off OneSkin with the code PETER at  https://www.oneskin.co/ #oneskinpod _____________ I send weekly emails with the latest insights and trends on today's and tomorrow's exponential technologies. Stay ahead of the curve, and sign up now:  Newsletter _____________ Connect With Peter: Twitter Instagram Youtube Moonshots Learn more about your ad choices. Visit megaphone.fm/adchoices

Moonshots with Peter Diamandis
Sleep Scientist: This Is What Poor Sleep Really Does to Your Body and Brain w/ Matt Walker | EP #167

Moonshots with Peter Diamandis

Play Episode Listen Later Apr 30, 2025 31:32


In this episode, recorded at the 2025 Abundance Summit, Matt and Peter discuss the importance of sleep, tips for falling back asleep, and a deep dive into Peter's sleep patterns.  Recorded on March 12th, 2025 Views are my own thoughts; not Financial, Medical, or Legal Advice. Matthew Walker is a neuroscientist and professor at UC Berkeley, best known for his groundbreaking research on sleep. He is the author of the international bestseller Why We Sleep and has contributed extensively to public understanding of the science of sleep through TED Talks, major media appearances, and academic publications. Learn more about Abundance360: https://bit.ly/ABUNDANCE360  Learn more about Exponential Mastery: https://bit.ly/exponentialmastery  Learn more about Matt Walker: https://www.sleepdiplomat.com/  Matt's podcast: https://themattwalkerpodcast.buzzsprout.com/  ____________ I only endorse products and services I personally use. To see what they are,  please support this podcast by checking out our sponsors:  Get started with Fountain Life and become the CEO of your health: https://fountainlife.com/peter/ Get 15% off OneSkin with the code PETER at  https://www.oneskin.co/ #oneskinpod _____________ I send weekly emails with the latest insights and trends on today's and tomorrow's exponential technologies. Stay ahead of the curve, and sign up now:  Newsletter _____________ Connect With Peter: Twitter Instagram Youtube Moonshots Learn more about your ad choices. Visit megaphone.fm/adchoices

The Doctor's Farmacy with Mark Hyman, M.D.
The #1 Anti-Aging Tool You're Ignoring (Hint: It's Free and Happens at Night)

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

Play Episode Listen Later Apr 14, 2025 61:49


Sleep is not just a luxury—it's a foundational pillar of health that influences nearly every aspect of our well-being. Sleep deprivation doesn't just cause fatigue; it disrupts hormones, drives inflammation, damages metabolism, and accelerates aging. From the gut microbiome to stress hormones like cortisol, sleep is deeply intertwined with brain, immune, and metabolic health. Yet our modern world—filled with late-night screens, ultra-processed foods, and chronic stress—works against quality rest.  In this episode, I discuss, along with Dr. Matt Walker and Shawn Stevenson, why we need to address sleep as a core health priority to unlock healing, prevention of chronic disease, and renewed vitality. Matthew Walker earned his PhD in neuroscience from the Medical Research Council in the UK, and subsequently became a Professor of Psychiatry at Harvard Medical School. He is currently a Professor of Neuroscience and Psychology at the University of California, Berkeley, and director of the Center for Human Sleep Science. Matt's research focuses on the effect of sleep on human health and disease, brain, and body. He has published more than 100 scientific research studies and has received numerous funding awards from the National Science Foundation and the National Institutes of Health. Matt has given a main-stage TED Talk that has been viewed over 13 million times, has also created several TED Miniseries on sleep, a MasterClass series on sleep, and is author of the New York Times bestseller, Why We Sleep. Matt is also the host of the 5-star-rated, The Matt Walker Podcast. Shawn Stevenson is the author of the USA Today National bestseller Eat Smarter, and the international bestselling book Sleep Smarter. He's also the creator of The Model Health Show, featured as the number #1 health podcast in the U.S. with millions of listener downloads each month. A graduate of the University of Missouri–St. Louis, Shawn studied business, biology, and nutritional science and became the cofounder of Advanced Integrative Health Alliance. Shawn has been featured in Forbes, Fast Company, The New York Times, Muscle & Fitness, ABC News, ESPN, and many other major media outlets. This episode is brought to you by BIOptimizers. Head to bioptimizers.com/hyman and use code HYMAN10 to save 10%. Full-length episodes can be found here: How to Optimize Your Sleep with Dr. Matthew Walker How To Stay Asleep And Sleep More Deeply Hack Your Sleep

For the Love of Nature
Why We Sleep, Dream, and Lose Our Minds Without It

For the Love of Nature

Play Episode Listen Later Mar 25, 2025 52:57 Transcription Available


Send us a textWhy do we sleep? What's going on in our brains while we dream about flying bagels and dolphin taxis? In this episode of Wildly Curious, Katy Reiss and Laura Fawks Lapole stay up late to explore the science of sleep, REM cycles, lucid dreaming, and why getting less than 5 hours can mess with your memory, mood, and metabolism.

Over 40 Fitness Hacks
554: Tim Rosa - Improving Sleep with Somnee Sleep Device

Over 40 Fitness Hacks

Play Episode Listen Later Mar 3, 2025 25:25


Improving Sleep with Somnee Sleep DeviceClick On My Website Below To Schedule A Free 15 Min Zoom Call:www.Over40FitnessHacks.comOver 40 Fitness Hacks SKOOL Group!Get Your Whoop4.0 Here!Tim Rosa - Somnee Sleep DeviceWebsite: Somnee SleepSocial Media: @somneeesleepIn this episode, Brad Williams interviews Tim, the CEO of Somnee, a neurostimulation sleep device designed to help people fall asleep faster and stay asleep longer. Started in the video game industry with Sega Sports & ESPN, launching NBA 2K and competing with EA Sports. Later joined Fitbit, where he helped pioneer wearable fitness tracking, including heart rate sensors and consumer sleep tracking. After Fitbit's acquisition by Google, he transitioned to Somni (formerly StimScience) after experiencing personal sleep struggles.Brad and Tim discuss how many people—including Brad's brother—struggle with sleep due to lifestyle factors like stress, overtraining, poor recovery, and improper nutrition. Traditional sleep aids like melatonin, THC, and CBD often create dependency without addressing root issues. Wearable headband used for 15 minutes before bed to improve sleep quality. Uses EEG technology to analyze brain activity and personalized neurostimulation to optimize sleep patterns. Helps with sleep onset (falling asleep faster) and sleep maintenance (reducing wake-ups at night). Outperforms CBT-I (Cognitive Behavioral Therapy for Insomnia), melatonin, and sleeping pills based on clinical research. Developed by neuroscientists, including Dr. Matt Walker (author of Why We Sleep). People struggling with insomnia, stress, or disrupted sleep cycles. Athletes or overworked individuals (like Brad's brother) who have elevated cortisol and body temperature issues affecting deep sleep. Users looking for a non-medicated, long-term sleep solution with scientific backing. Hot showers before bed help lower core body temperature for better sleep. Cool sleeping environments (e.g., using products like Eight Sleep) can enhance deep sleep. Avoiding screens, stimulants, and heavy meals before bed helps regulate sleep cycles.Overall, Somnee offers a technology-driven sleep intervention that adapts to individual needs, providing personalized neurostimulation for better, more restorative sleep.If you're interested in online personal training or being a guest on my podcast, "Over 40 Fitness Hacks," you can reach me at brad@over40fitnesshacks.com or visit my website at:www.Over40FitnessHacks.comAdditionally, check out my Yelp reviews for my local business, Evolve Gym in Huntington Beach, at https://bit.ly/3GCKRzV

Modern Wellness Podcast
#75 Runningman, Beating Jet Lag, and the Rise in NAD+ Injections

Modern Wellness Podcast

Play Episode Listen Later Feb 24, 2025 41:25


Today on the show the team discuss sleep, jet lag, and the work of Dr Matthew Walker (particularly his book Why We Sleep) in response to the article Equinox Hotels Announces Partnership with Dr. Matthew Walker to Advance Sleep-Focused Hospitality and InnovationThere's a discussion about Jesse Itzler and Runningman 2024, a three-day event featuring a choose-your-distance race and the world's largest indoor sauna (Oli's jealous). Runningman 2024 a Success as Experiential Wellness Gains GroundAnd finally there's a look at the rising trend of NAD+ injections (Nicotinamide Adenine Dinucleotide) - what do you think?Don't forget to rate/review and subscribe or follow!You can follow the show and send in your questions to @modernwellnesspodcast or email questions@modernwellnesspodcast.comAnd follow the hosts Adrienne @adrienne_ldn, Sammi @sammiadhami, and Oli @_olipatrick. Hosted on Acast. See acast.com/privacy for more information.

Slow & Steady
The silver lining of a cancellation

Slow & Steady

Play Episode Listen Later Feb 20, 2025 32:42


Benedicte feels recharged. Benedikt shares the bright side of a customer cancellation.After the crazy beginning to her year, Benedicte is feeling recharged and productive. With the support load down, she finally released the article on WeWeb + Outseta and a companion expansion guide to the integration. Benedicte and Ola are also working on their latest project, Galleon.It's been pretty busy on the product-side for the Userlist team: they shipped company trigger support for nodes and the first version of the transactional messages endpoint and UI. With the product continuously evolving, Benedikt and Jane are thinking about doing a UI redesign of the platform. And while a customer cancellation is a bummer, Benedikt shares the bright side of the situation.Mentioned in this episode:Why We Sleep – a book by Matthew WalkerGalleon - Unlock the treasure of user data on your Webflow site

The Imperfects
Maria Ruberto - Sleep Your Way To Your Top

The Imperfects

Play Episode Listen Later Feb 16, 2025 113:19


Psychologist Maria Ruberto is back to talk about one of the most important parts of our day: sleep. Starting off with the biology of sleep, Maria takes us through how we get to sleep, what happens when we sleep, and why we desperately need to sleep for good health and longevity. With metaphors galore to make the science as relatable as possible, we discuss the role of melatonin, the impact of screens on our suprachiasmatic nucleus and whether it’s worth cutting your sleep short to exercise? In more practical terms, Maria shares what sleep hygiene actually looks like, and, to Hugh and Josh’s relief, how hormones released during parenthood act to buffer against sleep deprivation. So set your sleep alarms, get comfy, and tuck yourself in for a BIG episode! Sweet dreams x If you would like to watch this full video on YouTub, follow this link: https://bit.ly/4htdJLj If you’d like to subscribe to our Patreon, A Little More Imperfects, sign up here: Patreon.com/theimperfects

15 Point Plan
Transform Your Sleep: 3 Powerful Habits to Wake Up Energized

15 Point Plan

Play Episode Listen Later Feb 11, 2025 18:12


In this enlightening episode of the 15 Point Plan podcast, hosts Jacqueline Smith and Ryan Greigg explore the significance of sleep as a cornerstone of health, energy, and well-being. They underscore how sleep quality affects our capacity to handle stress and manage life's challenges. The conversation touches on practical sleep strategies, from maintaining daily habits to conducting deeper investigations into personal health conditions like hormone imbalances. The hosts detail their process of integrating beneficial habits into everyday life to optimize sleep and energy levels. Navigating through discussions about practical steps for enhancing sleep, Jacqueline and Ryan reflect on insights from previous episodes, highlighting expert advice and personal discoveries. They recommend Matthew Walker's book "Why We Sleep" and introduce readers to Andrea Jones' holistic health approaches. The hosts also discuss how their commitments to fitness programs like 75 Hard influence sleep patterns, proposing trial methods for listeners, such as Andrea's 3-2-1 rule: no food, no work, and no screens a few hours before bed. Ultimately, the episode aims to equip listeners with methods to examine and improve their sleep for better health and overall happiness. Key Takeaways: Sleep is fundamental to health, with effects on daily energy, stress management, and overall well-being. Practical methods to improve sleep include daily exercise, reducing screen time, and maintaining hydration. Addressing sleep issues might require deeper exploration, such as blood tests to identify hormonal imbalances. Techniques like box breathing can help in achieving restful sleep. Consistent routines, like those involving two daily workouts, might greatly enhance sleep quality. Resources: Matthew Walker's Book: Why We Sleep Andrea Jones' Website: Abundant Wellness with Andrea This episode provides listeners with actionable tips and insights into enhancing their sleep quality. The hosts encourage incorporating these practices into everyday life to see significant improvements. Be sure not to miss this episode if you seek ways to improve your sleep, health, and overall life satisfaction. Stay tuned for more practical advice and engaging discussions from the 15 Point Plan podcast series. ---------- Connect with the 15 Point Plan: 15 Point Plan: https://WinMakeGive.com/15-point-plan/ Win Make Give Facebook group: https://www.facebook.com/groups/WinMakeGive Learn more about the co-hosts: Jacqueline Smith: https://www.instagram.com/jacquelinerae_smith/ Ryan Greigg: https://www.instagram.com/ryanparkgreigg/ Book one of our co-hosts for your next event: https://WinMakeGive.com/speakers/ Part of the Win Make Give Podcast Network

Optimal Health Daily
2840: Exit Light, Enter Night by Margo White with Les Mills on How to Improve Sleep Quality

Optimal Health Daily

Play Episode Listen Later Jan 13, 2025 11:30


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

Optimal Health Daily - ARCHIVE 1 - Episodes 1-300 ONLY
2840: Exit Light, Enter Night by Margo White with Les Mills on How to Improve Sleep Quality

Optimal Health Daily - ARCHIVE 1 - Episodes 1-300 ONLY

Play Episode Listen Later Jan 13, 2025 11:30


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

Moonshots - Adventures in Innovation
Unlocking The Power of Sleep And Dreams. Why We Sleep by Matthew Walker

Moonshots - Adventures in Innovation

Play Episode Listen Later Jan 6, 2025 57:35


In this episode of the Moonshots Podcast, Mike and Mark explore one of the most essential pillars of human health: sleep. Guided by the groundbreaking research of Dr. Matthew Walker, author of Why We Sleep, the hosts explore why sleep is a critical component of physical and mental performance, emotional well-being, and long-term health.The episode begins by exploring the importance of sleep in memory, learning, and decision-making. Walker explains that sleep is not simply “downtime” but a fundamental process that helps store information and reset the brain for the next day.The hosts then transition into the science of sleep, discussing how aging impacts sleep quality and how a lack of restorative sleep can accelerate cognitive decline. They also cover Walker's research on how insufficient sleep weakens the immune system, increasing your risk of developing chronic illnesses such as heart disease, diabetes, and even cancer.But it's not all science – this episode is packed with practical tips for improving sleep hygiene. Walker outlines simple yet effective strategies to optimize your sleep:✅ Maintain regular sleep patterns✅ Make your room dark and cool✅ Avoid caffeine and alcohol before bed✅ Get out of bed if you can't sleep – reset and try againThe hosts conclude with a compelling message from Walker: Sleep is not a luxury – it's a biological necessity. It is your Swiss Army knife for health, affecting every system in your body and brain.

OPTIMIZE with Brian Johnson | More Wisdom in Less Time
Why We Sleep by Matthew Walker (Heroic Wisdom Daily)

OPTIMIZE with Brian Johnson | More Wisdom in Less Time

Play Episode Listen Later Jan 2, 2025 1:00


Today's wisdom comes from Why We Sleep by Matthew Walker.   If you're loving Heroic Wisdom Daily, be sure to subscribe to the emails at heroic.us/wisdom-daily. And… Imagine unlocking access to the distilled wisdom form 700+ of the greatest books ever written. That's what Heroic Premium offers: Unlimited access to every Philosopher's Note. Daily inspiration and actionable tools to optimize your energy, work, and love. Personalized coaching features to help you stay consistent and focused Upgrade to Heroic Premium →   Or, ready to go next level?   Join Heroic Elite, a 101-day training program designed to help you unlock your potential and achieve real, measurable results. Optimize your energy, work, and love with a proven system for transformation. Become the best, most Heroic version of yourself.   Join Heroic Elite →   And finally: Know someone who'd love this? Share Heroic Wisdom Daily with them, and let's grow together in 2025!   Share Heroic Wisdom Daily →

All the Hacks
The Science of Nutrition and Its Impact on Your Body with Dr. Mark Hyman

All the Hacks

Play Episode Listen Later Dec 4, 2024 51:09


#204: Learn how to use nutrition to optimize your health, energy, and longevity. Dr. Mark Hyman explores the harmful effects of ultra-processed foods and offers tips for adopting a nutrient-dense diet. We discuss the role of dairy, protein, GLP-1 agonists, and supplements, the importance of the gut microbiome, and the link between nutrition and mental health. Dr. Mark Hyman is an internationally recognized expert in functional medicine and nutrition, a practicing family physician, and a best-selling author. He is also the host of The Doctor's Pharmacy podcast. His pioneering work combines cutting-edge research with actionable advice to help people achieve optimal health by addressing the root causes. Link to Full Show Notes: https://chrishutchins.com/dr-mark-hyman-science-of-nutrition Partner Deals Storyworth: Share your family stories in a custom book (+ $10 off) Bilt Rewards: Earn the most valuable points when you pay rent Mint Mobile: $15/mo for unlimited wireless on the nation's largest 5G network Fabric: Affordable term life insurance for you and your family Daffy: Free $25 to give to the charity of your choice For all the deals, discounts and promo codes from our partners, go to: chrishutchins.com/deals Resources Mentioned Dr. Mark Hyman: Website | Podcast | Instagram | X Book: Young Forever Sleep Master Class The NOVA Food Classification System The New England Journal of Medicine: Milk and Health Environmental Working Group Guides The Dirty Dozen List The Clean Fifteen List Good Food on a Tight Budget Function Health (Use code ALLHACKS100 to skip the waitlist) Why We Sleep by Matthew Walker Meditation Apps: Calm | Headspace ATH Podcast Follow & Review on Apple Podcasts Email us for questions, tips, deals and feedback Full Show Notes (00:00) Introduction (02:12) The Definition of Real Nutrition (06:56) The NOVA Food Classification System (11:36) How Much Does Food Being Organic Matter? (14:07) How Chris Leverages ChatGPT to Identify Ultra-Processed Foods (16:11) The Role of Dairy in Nutrition (21:44) The Protein Debate: Animal vs. Plant (25:46) The Importance of the Gut Microbiome (27:13) Efficient Ways to Structure Your Diet (30:41) How the Timing of Your Meals Matters (31:59) The Rise of GLP-1 Agonists (38:47) The Most Common Nutritional Deficiencies (40:25) Can Supplements Increase Nutrition? (42:38) How Nutrition Impacts Mental Health and Cognitive Function (46:37) Four Practical Habits to Improve Your Nutrition Intake (49:28) Three Simple Ways to Optimize Your Nutrition (50:30) Where to Find Dr. Mark Hyman Connect with Chris Newsletter | Membership | Twitter | Instagram | LinkedIn Editor's Note: The content on this page is accurate as of the posting date; however, some of our partner offers may have expired. Opinions expressed here are the author's alone, not those of any bank, credit card issuer, hotel, airline, or other entity. This content has not been reviewed, approved or otherwise endorsed by any of the entities included within the post. Learn more about your ad choices. Visit megaphone.fm/adchoices

Fuorisoglia
S06E05: Corsa e Biohacking

Fuorisoglia

Play Episode Listen Later Nov 16, 2024 71:16


Il video completo dell'episodio è qui: https://youtu.be/APWbU9pUWagIn questo episodio di Fuorisoglia, esploriamo un tema affascinante e sempre più popolare: il biohacking! Dall'ottimizzazione delle prestazioni fisiche al miglioramento della concentrazione, scopriamo insieme come i runner possono utilizzare tecniche e strumenti di biohacking per portare corpo e mente a un nuovo livello.Parleremo delle basi del biohacking, come sonno, alimentazione e idratazione, per arrivare agli strumenti tecnologici che monitorano i nostri progressi. Approfondiremo anche l'uso di integratori e i “biohack” per allenare la mente, dal potere della visualizzazione alla respirazione per gestire lo stress.Infine, vi consigliamo alcuni film, libri e playlist per chi vuole scoprire di più su questo argomento e trarre ispirazione:Consigli di visione:

Your Brain On Climate
Mental heat, with Alessandro Massazza

Your Brain On Climate

Play Episode Listen Later Sep 30, 2024 47:05


When it gets hot, we all get a bit stroppy: think 'shouting at people on the internet' stroppy. But that's only the tip of the (melting) iceberg. Too much heat can trigger or make worse a range of mental health conditions. And what does climate change bring? More heat.  So what are the mental health implications of rising global temperatures?  Joining Dave this episode is Dr Alessandro Massazza (X / LinkedIn) - Policy Advisor for United for Global Mental Health. Ale tells Dave all about what the science has to say about the very many ways getting too hot can fry your state of mind - and why it's time to give mental health a proper seat at the climate table. Owl noises: 06:38 - Whole Body Hyperthermia as a treatment for depression - a metareview.  07:57 - I meant the wet bulb, and we didn't explain what it is. 08:38 - Schizophrenia as a key factor in heat deaths.  11:00 - more on temperature vs asylum judges. 13:31 - the links between poverty, depression and anxiety. 16:51 - a review of ambient temperature (including humidity) and mental health17:46 - the Lancet Countdown set of indicators on climate & health. 18:53 - you must read Why We Sleep by Matthew Walker. it will radicalise you 20:00 - more on the relationship between sleep loss and heat. 22:26 - Looky at what trees do to cool streets down. 35:04 - We've come across hyperobjects before, like in my chat with Jonathan Rowson. 36:22 - How health framing boosts support for climate policies. 42:35 - South Australian heat warning system & mental heath. I also mentioned at the end the study I'd read about a piece in the Times that conservative voters have larger fear centres (the amygdala). That's here. Your Brain on Climate is a podcast about human psychology vs the climate crisis. Contact the show:  @brainclimate on Twitter, or hello@yourbrainonclimate.com. Support the show on Patreon: www.patreon.com/yourbrainonclimate. The show is hosted and produced by me, Dave Powell, who you can find  @powellds on Twitter.  Original music by me too. Show logo by Arthur Stovell at www.designbymondial.com.  

Optimal Health Daily
2707: Alcohol and Anxiety: Does Drinking Really Help You Relax? by Tonya Lester on Healthy Living

Optimal Health Daily

Play Episode Listen Later Sep 19, 2024 14:34


Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 2707: Tonya Lester challenges the common belief that alcohol relieves anxiety, explaining how it can actually exacerbate stress and disrupt sleep, leading to a harmful cycle. By exploring the brain's response to alcohol and offering practical steps to assess and reduce drinking, Lester encourages a more mindful approach to alcohol use for better mental health. Read along with the original article(s) here: https://www.tonyalester.com/blog/alcohol-and-anxiety-does-drinking-really-help-you-relax Quotes to ponder: "Alcohol as medication is a terrible idea. If your drinking is medicinal, it's time to look for safer, more effective ways to cope." "The slowing down of the excitatory neurotransmitter is how alcohol acts as a depressant. Once dopamine levels go back to normal, we're still left with a depressed system, which often leads to another drink to get the dopamine levels back up." "Sleep is the ultimate self-care activity. The importance of quality sleep in all mental health issues, and overall well-being, cannot be overstated." Episode references: Why We Sleep: https://www.amazon.com/Why-We-Sleep-Unlocking-Dreams/dp/1501144316 Learn more about your ad choices. Visit megaphone.fm/adchoices

Optimal Health Daily - ARCHIVE 1 - Episodes 1-300 ONLY
2707: Alcohol and Anxiety: Does Drinking Really Help You Relax? by Tonya Lester on Healthy Living

Optimal Health Daily - ARCHIVE 1 - Episodes 1-300 ONLY

Play Episode Listen Later Sep 19, 2024 14:34


Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 2707: Tonya Lester challenges the common belief that alcohol relieves anxiety, explaining how it can actually exacerbate stress and disrupt sleep, leading to a harmful cycle. By exploring the brain's response to alcohol and offering practical steps to assess and reduce drinking, Lester encourages a more mindful approach to alcohol use for better mental health. Read along with the original article(s) here: https://www.tonyalester.com/blog/alcohol-and-anxiety-does-drinking-really-help-you-relax Quotes to ponder: "Alcohol as medication is a terrible idea. If your drinking is medicinal, it's time to look for safer, more effective ways to cope." "The slowing down of the excitatory neurotransmitter is how alcohol acts as a depressant. Once dopamine levels go back to normal, we're still left with a depressed system, which often leads to another drink to get the dopamine levels back up." "Sleep is the ultimate self-care activity. The importance of quality sleep in all mental health issues, and overall well-being, cannot be overstated." Episode references: Why We Sleep: https://www.amazon.com/Why-We-Sleep-Unlocking-Dreams/dp/1501144316 Learn more about your ad choices. Visit megaphone.fm/adchoices

Peeling the Onion: Discovering the Layers of Health
48. The Sleep Cortisol Loop- What's Keeping You Up at Night with Renee Kindler

Peeling the Onion: Discovering the Layers of Health

Play Episode Listen Later Aug 28, 2024 57:16


We're talking about sleep today on Peeling the Onion with Renee Kindler. We get into sleep habits, how to sleep better, why sleep is oh so important and also how cortisol and hormones affect our sleep. Resources:IG: https://www.instagram.com/reneekindler1/ Website: https://www.reneekindler.com/https://sachinpatel.kartra.com/page/bUW390Essential Oils Made Simple D Dimer AppThe Menopause Brain by www.hoogahealth.comwhy Why We Sleep by Matthew WalkerOxygen Advantage by Patrick McKeown Produced by NOVA Media

PhysioChains Education
570 WSYR "YOUR HEALTH MATTERS" - Ep #31: Good Fat vs. Bad Fat Part 2 with Karl & Elizabeth

PhysioChains Education

Play Episode Listen Later Aug 20, 2024 88:47


Your Health Matters Newsletter: Episode Highlights Key Lessons and Ideas: Holistic Health Approach**: We discussed the importance of combining movement, nutrition, and mental well-being to achieve a fulfilling life. It's not just about living longer but living better! Resilience in Health**: Inspired by Dr. Steven Sideroff's book, "The Nine Pillars of Resilience," we explored how resilience plays a crucial role in maintaining good health. Stay tuned for his future appearance on the show! Dietary Habits**: Meal Sequencing: Start your meals with vegetables and salads, followed by protein, and then carbohydrates. This can help manage blood sugar levels and improve digestion. Hydration Tips: Drink water 30 minutes before meals to help control portion sizes, but avoid drinking during meals to keep digestive enzymes effective. Sleep Management**: Consistent Sleep Schedule: Go to bed and wake up at the same time every day to regulate your circadian rhythm. Evening Routine: Limit screen time and keep your sleeping environment cool and dark to enhance melatonin production. Understanding Body Fat**: Types of Fat: Learn about subcutaneous, visceral, liver, and intramuscular fat, and their impacts on health. Stress and Fat Accumulation: High stress levels can lead to increased cortisol and visceral fat. Manage stress through mindfulness and adequate sleep. Practical Health Tips**: VO2 Testing: Discover how VO2 testing can provide unique insights into your metabolic health. Exercise and Diet: Incorporate resistance training and focus on a diet rich in healthy fats, proteins, and complex carbohydrates. Curiosities and Personal Stories: Concert Fun**: Elizabeth shared her exciting experience at a sold-out concert featuring Dirks Bentley and Chase Rice. It's a reminder to enjoy life's moments and the joy of being part of a lively crowd. Client Inspiration**: Meet David, a client living with generalized dystonia who remains active and adventurous. His story is a testament to the power of resilience and commitment to health. Book of the Week**: "Why We Sleep" by Matthew Walker. This book changed my understanding of sleep and its critical role in overall health. I highly recommend giving it a read! Upcoming Topics: Good Fat vs. Bad Fat**: Clarifying misconceptions and managing unhealthy fats. Controversial Health Topics**: Insights from Dr. Casey Means on the connections between food, health, and the pharmaceutical industry. Final Thoughts: Remember, small changes can lead to significant improvements in your health. Be kind to yourself and others, and don't hesitate to reach out with any questions. Join our mailing list for more updates and resources on health and wellness. Stay healthy and informed! Warm regards, Karl Sterling

The Anxiety Project Podcast
299 | How Poor Sleep Affects Anxiety | Great Knowledge I Learned From Books | Pt.4

The Anxiety Project Podcast

Play Episode Listen Later Aug 7, 2024 38:20


On today's episode, I dive into insightful information found in Matthew Walker's book Why We Sleep and Michelle Hurn's The Dietitian's Dilemma. How does a lack of sleep affect the emotional parts of the brain? What happens when we don't dream? What can we do to prepare for a rough sleepless night? Is cholesterol rich foods really that scary? What's the best food for mental health? All these questions and more are explored in todays episode!   —The Anxiety Recovery Program— https://unpluganxiety.com/my-program/ —1 on 1 Coaching— https://unpluganxiety.com/1-on-1-coaching/ —The Website— https://unpluganxiety.com

97% Effective
Best of 97% Effective - Stephen Childs, CHRO at Panasonic & Global Keynote Speaker: ‘Do This and You Have Already Won': How to Become "Undeniable"

97% Effective

Play Episode Listen Later Jul 31, 2024 49:28


A “BEST OF 97% EFFECTIVE” EPISODE! Tune in this fall for new episodes and more great content.Learn more about Michael Wenderoth, Executive Coach: www.changwenderoth.comSHOW NOTES:What does it mean to be “Undeniable”? Stephen Childs, senior executive, thought leader and executive coach, is on a mission to help others achieve their ambitious goals and become the best versions of themselves. We discuss how he helped make Panasonic Automotive one of the most admired places to work – and break down “the work” you need to put in, if you want to land in the top 10%.Taking the worry out of the “success model”1 thing that will surprise you about StephenWhy Panasonic allows Stephen to also work externally as a speaker and coachWhere highly people want to come – and stayWhy it's a bad sign when your company gets you a coach, and what you should do insteadDo this and you have already wonDealing with obstaclesHow coaching differs (vs training, mentors, rotations)How coaching creates accountabilityParts of Executive Presence that most people overlookChanging "neural pathways": 65% people should first focus here63, 90, and 1%It's gotta be sticky and WTF!10-year study on successful CEOsWhy companies promote ineffective leadersHow Stephen closed the gap when he realized he wasn't qualified to do his jobHow to reach out: the quarterly goal Stephen sets for his direct reportsDEI in action and “attracting what you operate to”Unintended consequences when you put in the work BIO AND LINKS:Stephen Childs is VP & CHRO at $8.5 billion leader Panasonic Automotive, where he has been instrumental in making it one of the most admired places to work. He is a highly acclaimed global keynote speaker and executive coach, certified at Columbia University, and is on a relentless mission to help others become Undeniable. A Global Talent Fellow at the Wharton School, member of the Forbes Human Resources Council, and two-time HR Executive of the year, Stephen is an alum of the University of Alabama.Stephen on LinkedIn: https://www.linkedin.com/in/stephenchildstalentmgt/Panasonic Automotive: https://automotive.panasonic.com/enBook Stephen to speak: https://speakerhub.com/speaker/stephen-childsStephen's Coaching Website: https://www.neuroexecutivecoaching.netBrooke Vuckovic's model on Executive Presence: https://insight.kellogg.northwestern.edu/article/executive-presence-how-to-develop-yoursDr. Matthew Walker, Why We Sleep: https://www.simonandschuster.com/books/Why-We-Sleep/Matthew-Walker/978150114432563 days to create a habit (Dr. Caroline Leaf): https://drleaf.com/pages/about-dr-leafAtomic Habits by James Clear: https://jamesclear.com/atomic-habitsStephen's sticky “WTF” model: https://www.linkedin.com/pulse/wtf-stephen-childs-gtml-/David Rock at the NeuroLeadership Institute: https://neuroleadership.com10-year study: 4 Things that separate successful CEOs: https://hbr.org/2017/05/what-sets-successful-ceos-apartMichael's Book, Get Promoted: https://changwenderoth.com/#tve-jump-180481ecea3 Advertising Inquiries: https://redcircle.com/brandsPrivacy & Opt-Out: https://redcircle.com/privacy

Life - An Inside Job
Inside sleep with Dr Jill McGarry

Life - An Inside Job

Play Episode Play 42 sec Highlight Listen Later Jul 26, 2024 65:01


Jill is a Consultant Clinical Psychologist and works with clients and companies to develop and apply a blend of strategies so that individuals and teams go from exhausted to energised in the most effective way. Techniques to fall asleep faster, sleep better and feel more energised during the day. Jill has a gift for making it very simple and we cover:4 simple things to attend to in your sleep hygiene4 different sleep problemsHow to nap for optimum energyWhat to eat for good sleepThe truth about your smartwatchWhy different chronotypes attract and what to do about itWhat we need to know about hormones and sleepThe latest research tells us about our gadgetsDr Jill McGarry's linksLinkedin https://www.linkedin.com/in/dr-jill-mcgarryWebsite https://sleepbetterdoctor.co.uk/ ResourcesJane Tarrant, Link Breathing https://www.linkbreathing.co.uk/ Matthew Walker's scary book – Why We Sleep - https://uk.bookshop.org/p/books/why-we-sleep-the-new-science-of-sleep-and-dreams-matthew-walker/1371280?ean=9780141983769 Nick Littlehales's book, Sleep https://uk.bookshop.org/p/books/sleep-change-the-way-you-sleep-with-this-90-minute-read-nick-littlehales/4479215?ean=9780241975978 James Nestor, Breath https://uk.bookshop.org/p/books/breath-the-new-science-of-a-lost-art-james-nestor/3456154?ean=9780241289129 How to Break Up With Your Phone, Catherine Price https://uk.bookshop.org/p/books/how-to-break-up-with-your-phone-the-30-day-plan-to-take-back-your-life-catherine-price/1107760?ean=9781409182900 Please support Life An Inside Job by buying me a cuppa here https://www.buymeacoffee.com/katecodringtonPre-order The Perimenopause Journal: https://www.katecodrington.co.uk/the-perimenopause-journal-unlock-your-power-own-your-wellbeing-find-your-path/ Free resource library: https://mailchi.mp/a8a0fa08678a/resource-libraryInstagram @kate_codringtonSecond Spring: the self-care guide to menopause is available from your favourite bookshopPerimenopause Unwrapped online course: https://woman-kind.co.uk/perimenopause-unwrapped-online-course/Perimenopause Starter Kit: https://www.katecodrington.co.uk/perimenopause-starter-kit-online-course/MusicTrust Me (instrumental) by RYYZNArtworkKate's portrait by ...

Go Help Yourself: A Comedy Self-help Podcast to Make Life Suck Less
Pivotal Updates From Everyone's Favorite “Old Person” Magazine

Go Help Yourself: A Comedy Self-help Podcast to Make Life Suck Less

Play Episode Listen Later Jul 23, 2024 20:43


On this episode of GHY, Lisa brings back her favorite "old person" magazine to share some action-packed (and research backed) life tips from The Bottom Line magazine, including:Why Dissatisfaction with life is normalHow overtraining leads to lower moodsExtreme heat is linked to more mental health emergenciesWomen are both happier and sadder than menHow a consistent sleep schedule protects your heart How to use tea bags to freshen the smell of your carThe love language mythwhy “happy wife, happy life” doesn't hold up under the scrutiny of researchWhy planned sex is just as fulfilling as spontaneous sexOkay, Bottom Line!We also reference the following episodes: Why We Sleep by Dr. Matthew Walker, The Paradox of Productivity, and The Five Love Languages by Gary Chapman. If you want to learn more about The Bottom Line, you can do so here.Want more GHY?Sign up for our newsletter at gohelpyourself.coGet in touch with us: gohelpyourselfpodcast@gmail.comFollow us on instagram at gohelpyourselfpodcastIf you like what you're hearing, leave us a review.xoAdvertising Inquiries: https://redcircle.com/brands

Wingnut Social: The Interior Design Business and Marketing Podcast
How Your Sleep Habits Directly Impact Your Business (with Guest Host Rebecca Hay)

Wingnut Social: The Interior Design Business and Marketing Podcast

Play Episode Listen Later Jul 3, 2024 38:58


Are you struggling with your sleep hygiene? Do you feel the need to fight sleep in favor of productivity? When you do finally go to sleep, are you having trouble staying asleep? Today's guest is sleep expert Terry Cralle, and she shares lots of sleep tips for solopreneurs. Stay tuned! Terry Cralle, MS, RN, is a Registered Nurse based in Washington, DC. She is certified in clinical sleep health and has co-authored two books on sleep; Snoozby and the Great Big Bedtime Battle (Rowe Publishing, 2015), the first nonfiction book directly messaging the benefits of sufficient sleep to young children and Sleeping Your Way to the Top (Sterling Publishing, 2016), the ultimate guide to success through sufficient sleep. Terry serves as a spokesperson for the Better Sleep Council. ***

Truth, Lies and Workplace Culture
103. Celebrating Pride, Unbossing Explained, PLUS We launch our Summer Book Club! - This Week in Work 4th June 2024

Truth, Lies and Workplace Culture

Play Episode Listen Later Jun 4, 2024 41:00


Welcome to Truth, Lies, and Work, the award-winning psychology podcast brought to you by the HubSpot Podcast Network. In this episode, we celebrate Pride Month, kick off our Summer Book Club, and dive into the Weekly Workplace Surgery. Segment 1: News Roundup It's Pride Month! Celebrating self-identity, inclusivity, equality, and love. Discussing five ways to celebrate Pride in the workplace. Al introduces a new trend called "Unbossing" and its potential impact on workplace culture. Leanne explores the connection between humor and mental health, citing recent studies. Segment 2: Summer Book Club Welcome to our Summer Book Club! Our first pick is This Is Why You Dream by Dr. Rahul Jandial. This fascinating dive into the purpose and potential of dreams explores how dreaming fortifies our ability to regulate emotions, processes and stores memories, amplifies creativity, and promotes learning. Discover how dreams can forecast future mental and physical ailments and how lucid dreaming can be used to practice real-life skills and rewrite nightmares. In the tradition of James Nestor's Breath and Matthew Walker's Why We Sleep, This Is Why You Dream opens the door to one of our oldest and most vital functions, unlocking its potential to radically improve our lives. Segment 3: Workplace Surgery In this segment, Al and Leanne tackle your workplace questions in the Weekly Workplace Surgery. This week, they address issues such as dealing with a micromanaging boss, strategies for easing into a managerial role after a promotion, and tips for creating mini-surveys for managers who care about their team's well-being. Tune in for actionable advice and expert insights to help you navigate your work challenges. Join the Conversation: We value your insights and questions! Email us at hi@truthliesandwork.com or leave a comment on our YouTube channel to share your thoughts and queries. General Support with Mental Health and Well-being f you have been affected by any of the themes in this episode or are currently struggling with your mental health, the following resources may be useful: Mind website If you are feeling in distress or despair, including feelings of suicide, please consider calling the Samaritans for free on 116 123 (UK) or email jo@samaritans.org (Rest of World). Connect with Al and Leanne Join the Conversation on LinkedIn: Truth, Lies & Work Connect with Al on LinkedIn: Al Elliott Connect with Leanne on LinkedIn: Leanne Elliott Email: Hello@truthliesandwork.com Book a Call with Al & Leanne: OblongHQ

Every Day Oral Surgery: Surgeons Talking Shop
Exploring the Role of Airway Deficiency on TMD, with Dr. Andy Loetscher

Every Day Oral Surgery: Surgeons Talking Shop

Play Episode Listen Later May 20, 2024 54:24


We often underestimate the importance of sleep and how “horror sleep” can negatively affect all aspects of our lives. One of the major hindrances to good sleep is airway complications, but maxillomandibular advancement surgical interventions may be the answer. To help us in our exploration of the impact of airway deficiency on temporomandibular disorders (TMD), we are joined today by the jaw and airway expert, Dr. Christian Andy Loetscher, DDS, MS. In this episode, Dr. Andy explains how a compromised airway leads to TMD complications, with technical examples of the exact causes of TMD. He also describes how regular deep sleep can eradicate most problems, how premolar removals help, and the best practices for TMD treatments. You'll learn about assessing and preparing patients for maxillomandibular advancement surgery, Dr. Andy's process for these surgeries, and receive some helpful resources on the value and power of good sleep, plus a whole lot more! Tune in today.Key Points From This Episode:The relationship between airways and TMD. How a compromised airway causes TMD issues. The importance of deep sleep.  Best practices for TMD treatments. Getting technical about the exact causes of TMD. How premolar removal works as an effective treatment. His maxillomandibular advancement surgery process post-diagnosis. Examples of some of his more complicated cases. The relapses he sees in his patients and his outcomes regarding nerve issues. Some helpful resources on sleeping.   Links Mentioned in Today's Episode:Dr. Christian Andy Loetscher on LinkedIn — linkedin.com/in/atlantaoralsurgery  Dr. Christian Andy Loetscher on X — twitter.com/OralSurgeryATL Dr. Christian Andy Loetscher Email —  jawimplant@aol.com  Atlanta Oral & Maxillofacial Surgery & Dental Implant Center — jawimplant.com ‘Sleep Prosthodontics: A New Vision for Dentistry' — id.cdeworld.com/courses/4684-sleep-prosthodontics-a-new-vision-for-dentistry ‘The Sleeping Brain: Harnessing the Power of the Glymphatic System through Lifestyle Choices' — mdpi.com/2076-3425/10/11/868  Why We Sleep — amazon.com/Why-We-Sleep-Unlocking-Dreams/dp/1501144316 The Matt Walker Podcast — sleepdiplomat.com/podcast  ‘Dr. Matt Walker: The Science & Practice of Perfecting Your Sleep' — youtu.be/gbQFSMayJxk   Dr. Jeffrey S. Rouse — https://www.rousedds.com/jeffrey-rouse/ Everyday Oral Surgery Website — everydayoralsurgery.com/ Everyday Oral Surgery on Instagram — instagram.com/everydayoralsurgery/ Everyday Oral Surgery on Facebook — facebook.com/EverydayOralSurgery/Dr. Grant Stucki Email — grantstucki@gmail.comDr. Grant Stucki Phone — 720-441-6059

Huberman Lab
GUEST SERIES | Dr. Matt Walker: Using Sleep to Improve Learning, Creativity & Memory

Huberman Lab

Play Episode Listen Later Apr 24, 2024 148:27


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

Keep Talking
Episode 100: Camilla Kring - Sleep and Society

Keep Talking

Play Episode Listen Later Apr 19, 2024 61:25


Camilla Kring is an author, a global speaker, and is the founder of B-Society, an organization fighting for "chronotype equality." During our conversation, Camilla talks about night owls and morning birds, why humans have a wide spectrum of sleep cycles, our cultural bias towards early birds, the damage done to night owls who are asked to fit into a morning bird society, and how we might be able to provide greater time autonomy to people to live in accordance with their own rhythms.------------Camilla's org, B-SocietyKeep Talking SubstackRate on SpotifyRate on Apple PodcastsSocial media and all episodes------------Support via VenmoSupport on SubstackSupport on Patreon------------00:00 Intro00:41 An "A person" vs "B person"02:42 Social jet lag of night owls04:17 Evolutionary reasons for night owls11:17 How society became biased against night owls15:32 Are night owls lazy?21:02 The range of preferred sleeping cycles in humans26:29 The guilt of and bias against night owls32:14 Advice for night owls who can't control their schedule36:12 How AM sunlight and light exposure helps people37:22 The importance of sleep43:18 Chronotypes and a quote from "Why We Sleep"48:46 Can night owls turn into morning birds?54:32 Is our society chronically sleep-deprived?58:25 How does a sane society approach sleep?

The Low Carb Hustle Podcast
239: Work Less. How Sleep and Play Increase Longevity Ft. Sam Burns

The Low Carb Hustle Podcast

Play Episode Listen Later Apr 15, 2024 50:17


Have you ever wondered how small changes in your routine could lead to dramatic improvements in your health and performance? Dive into a conversation about the power of simple habits and sleep optimization strategies that can revolutionize your life.   In this episode, we check out how small tweaks in our daily routines can have such a huge impact on our health and performance. Take something as simple as optimizing sleep, for example. I dive into an eye-opening chat with Sam Burns from Motivateful, and we really got into the nitty-gritty of how our habits affect everything from fitness to cognitive function.   We talked about this concept called "greasing the groove," where consistent practice, even in small doses, can lead to big improvements over time. And Sam shared these incredible stories about people with cerebral palsy achieving incredible feats through dedication and practice.   Then we dove into the science behind muscle recruitment in activities like gymnastics and weightlifting, finding safer ways to build strength and muscle. And of course, we couldn't ignore the importance of sleep – we dug into Dr. Matthew Walker's research on how getting enough rest can transform our brains and bodies. It was a real eye-opener! key takeaways: Prioritize quality sleep by implementing practices such as reducing blue light, maintaining a cool sleeping environment, and establishing a consistent bedtime routine. Consistent practice leads to remarkable improvements in fitness and skill acquisition. Recognize the importance of aligning your lifestyle with human biological rhythms to optimize health and performance.   Resources:  - Motivateful's website: https://www.getmotivateful.com/  - @getmotivateful (IG) https://www.instagram.com/getmotivateful/  - Sam Burns's Social Media: - @coachsamburns (IG) https://www.instagram.com/coachsamBurns/  - Facebook https://www.facebook.com/CoachSamuelBurns/  - Email Burns.Sam@gmail.com  - "Why We Sleep" by Dr. Matthew Walker https://a.co/d/6QIFLCV    __________________________________________   Host Nate Palmer The founder of The Million Dollar Body and Author of "The Million Dollar Body Method", Nate has been in the industry of coaching over 15 years and has worked with over 1000 clients personally.   Nate Palmer's Website: https://milliondollarbodylabs.com/  "The Million Dollar Body Method" by Nate Palmer: http://getnatesbook.com Lean Energy Stack: https://milliondollarbodylabs.com/pages/lean @_milliondollarbody (IG) https://www.instagram.com/_milliondollarbody?igsh=MTR0b2x2M2Z2ajc4ZQ==

Regulate & Rewire: An Anxiety & Depression Podcast
How SLEEP Helps You Heal [Essential 8 Series]

Regulate & Rewire: An Anxiety & Depression Podcast

Play Episode Listen Later Apr 9, 2024 37:51


Episode 59 - Essential 8 Series (Part 1)Sleep plays a vital role in our overall health and wellbeing, yet 1 in 3 adults aren't getting the recommended amount. If you're not getting the recommended amount of sleep, your mental and physical health will suffer.In this episode we're going to talk about – what happens when we sleep, why sleep matters for our mental and physical health, common struggles with sleep, and practical strategies for getting better shut-eye. If you're tired of feeling tired, let's dive in!Resources Mentioned:Sleep: Essential 8 - Mini WorkbookBook: "Why We Sleep" by Matthew WalkerSleep Foundation: https://www.sleepfoundation.org/National Sleep Foundation: https://www.sleep.org/3 Tangible Takeaways:Prioritize Sleep: set a goal to get 7-9 hours of quality sleep at least 80% of nights.Reflection: If you are not currently getting the recommended amount of sleep, what small change can you start making today tonight to get you 1% closer to that?General Sleep Guidelines: Get off tech at least 30 minutes before bed. Get exposure to natural daylight especially in the first half of your day. Avoid stimulants like caffeine and sedatives like alcohol later in the day. Dim your lights in the evening and create conditions for optimal sleep when possible. And lastly, beds are for sleeping. So if you can't sleep, get out of bed, do a relaxing activity away from the bedroom until you feel sleepy, and then come on back.Looking for more personalized support?Book a FREE consultation for RESTORE, our 1:1 anxiety & depression coaching program.Join me inside RISE, a mental health membership and nervous system healing space.Pre-order my new book, Healing Through the Vagus Nerve today!Website: https://www.riseaswe.com/podcastEmail: amanda@riseaswe.comInstagram: https://www.instagram.com/amandaontherise/TikTok: https://www.tiktok.com/@amandaontherise

Huberman Lab
Guest Series | Dr. Matthew Walker: The Biology of Sleep & Your Unique Sleep Needs

Huberman Lab

Play Episode Listen Later Apr 3, 2024 179:33


In this episode 1 of a 6-part special series on sleep with Dr. Matthew Walker, Ph.D., professor of neuroscience and psychology and founder of the Center for Human Sleep Science at the University of California, Berkeley, and the author of the book “Why We Sleep” discusses the essential role that sleep plays in our health. We cover how sleep affects our hormones, immune system, learning and memory, mood, appetite, and weight regulation. We also discuss what causes the urge to sleep, how sleep is structured throughout the night, and the biology of the different phases of sleep. We also teach you how to determine your individualized sleep needs, including your chronotype (best waking and to-bed time), tips for combat snoring and insomnia, and your QQRT (Quality, Quantity, Regularity, and Timing)—a key framework for optimizing your sleep and therefore daytime energy and focus, and overall health. The next episode in this special series explores how to improve one's sleep. For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Eight Sleep: https://eightsleep.com/huberman  BetterHelp: https://betterhelp.com/huberman  LMNT: https://drinklmnt.com/huberman  InsideTracker: https://insidetracker.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Importance of Sleep (00:02:24) Sponsors: Eight Sleep, BetterHelp & LMNT (00:06:00) Sleep; Non-REM & REM Sleep (00:11:40) Sleep Cycles, Individuality, Women vs. Men (00:14:49) Tool: Wakefulness in Bed, Insomnia (00:19:08) Non-REM Stages of Sleep (00:27:05) Role of Deep Sleep (00:34:02) Sponsor: AG1 (00:35:15) Light Sleep Stages, Hypnogogic Jerks (00:42:00) REM Sleep, Paralysis & Bizarre Dreams; “Falling” Asleep (00:49:09) Tools: Body Position & Sleep; Snoring & Sleep Apnea (00:57:43) Yawning & Theories, Contagion (01:04:03) Nodding Off, Afternoon & Postprandial Dip (01:08:46) Sponsor: InsideTracker (01:09:51) Sleep, Animals & Evolution (01:14:09) Poor Sleep & Health Consequences, Sleep Deprivation (01:27:13) Positive Effects of Good Sleep, Health Improvements (01:31:56) Sleep & Mood; Appetite & Weight Management (01:42:55) Sleep Deprivation & Looking Tired, “Beauty Sleep” (01:47:57) Tool: Getting Good Sleep, QQRT Macros, Quantity & Quality (01:56:45) Tool: Sleep Regularity, Mortality Risk (02:03:15) Tool: Sleep Timing, Chronotypes (02:14:21) Chronotypes & Insomnia, Circadian Rhythm, Shift Work (02:20:31) Tool: Sleep Tests, Alarm Clock, Micro-Sleeps (02:27:27) Sleep Inertia & Waking; Afternoon Dip, Optimum Performance (02:34:19) Causes of Sleep: Circadian Rhythm, Sleep Pressure (02:43:02) Adenosine & Sleepiness (02:46:13) Tool: Growth Hormone & Deep Sleep (02:50:47) Cortisol & Circadian Rhythm, “Tired But Wired” (02:57:24) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter Disclaimer

Business Minds Coffee Chat
205: Mollie Eastman | Optimize Your Sleep

Business Minds Coffee Chat

Play Episode Listen Later Mar 28, 2024 56:33


Mollie Eastman, behavior specialist, sleep coach, creator of Sleep Is A Skill, and host of the Sleep Is A Skill podcast joins me on this episode. Topics we cover include Mollie's personal story of suffering from insomnia and sleep anxiety, hitting rock bottom, the impact of daylight saving time on our sleep, circadian misalignment, light dark management, natural melatonin production, sleep challenges and solutions for shift workers, sleep technologies, and more. Get connected with Mollie: Website: https://www.sleepisaskill.com/ LinkedIn: https://www.linkedin.com/in/mollie-eastman-sleep-is-a-skill-82531825/ Facebook: https://www.facebook.com/sleepisaskill Instagram: https://www.instagram.com/mollie.eastman/ Twitter: https://twitter.com/SleepIsASkill Subscribe to Mollie's Sleep Obsessions Newsletter: https://www.sleepisaskill.com/newsletter Listen to the Sleep Is A Skill podcast: https://podcasts.apple.com/us/podcast/the-sleep-is-a-skill-podcast/id1501931597  Resources mentioned: Purchase The Sleep Fix book: https://www.amazon.com/Sleep-Fix-Practical-Surprising-Solutions/dp/0063040026 Purchase the Why We Sleep book: https://www.amazon.com/Why-We-Sleep-Unlocking-Dreams/dp/1501144324 Get the Shift Work App: https://www.timeshifter.com/the-shift-work-app Oura Ring: https://ouraring.com/ WHOOP: https://www.whoop.com/us/en/ At home sleep tests: https://lofta.com/products/sleep-apnea-test and https://www.empowersleep.com/ Leave a 5-star review with a comment on Apple Podcasts: https://podcasts.apple.com/us/podcast/business-minds-coffee-chat/id1539014324  Subscribe to my Business Builder Newsletter: https://bit.ly/32y0YxJ  Want to learn how you can work with me to gain more clarity, build a rock-solid foundation for your business, and achieve the results and success you deserve? Visit http://jayscherrbusinessconsulting.com/ and schedule a 1:1 discovery coaching call. Enjoy, thanks for listening, and please share with a friend!

Masters of Scale
28. What great founders do at night, w/Arianna Huffington

Masters of Scale

Play Episode Listen Later Dec 26, 2023 39:19 Very Popular


To survive your entrepreneurial journey, you have to learn to recharge. Knowing when to turn the lights out may be the only way to keep the lights on. Few know this better than Arianna Huffington, who dramatically scaled the Huffington Post – and then experienced profound physical burnout. Her venture, Thrive Global, scales the idea of balance across an organization. With cameo appearances from Chris Yeh (co-author, Blitzscaling) and Dr. Matt Walker (author of Why We Sleep).Read a transcript of this episode: https://mastersofscale.comSubscribe to the Masters of Scale weekly newsletter: https://mastersofscale.com/subscribeSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

The Diary Of A CEO by Steven Bartlett
The Top 7 Belly Fat Burning Hacks For 2024 That Are PROVEN To Work!

The Diary Of A CEO by Steven Bartlett

Play Episode Listen Later Dec 26, 2023 80:30 Very Popular


If you enjoyed this episode, check out my episode last year on habits! How break bad ones and maintain good ones: https://bit.ly/3vkCNAN As a holiday wrap-up, we've listened to you and answered one of the most popular questions; What is your favourite EVER episode? But, we think the more important question is what is YOUR favourite episode on the Diary of CEO of all time. Using our in-house data scientist and a group of analysts, we've found the most replayed and shared moments from 2023. This should be the most valuable episode you will ever listen to. 7th Most Replayed Moment, Dr. Giles Yeo. Dr Giles takes on some of the biggest myths about health, weight and obesity. His books, Why Calories Don't Count and Gene Eating: https://amzn.to/3NFeUdE Twitter: https://bit.ly/3Y9IZF0 Instagram: https://bit.ly/3Rs5bIj 6th Most Replayed Moment, Dr. Mindy Pelz. In this moment we talk about intermittent fasting, the gut reset fast and the belly fat burning diet. Dr Mindy lays out how to eat and behave to improve our overall health. Instagram: https://bit.ly/461aBB0 Dr Mindy's book, Fast Like A Girl: https://amzn.to/41y9Opr 5th Most Replayed Moment, Professor Matthew Walker. This is from my conversation with the Worlds Number One expert on sleep. He gives us a roadmap for how to sleep better, explaining the impact of our sleep on our overall health, happiness and everything in between. Instagram: https://bit.ly/3YsK1f6 Matt's bestseller, Why We Sleep: https://amzn.to/3totIGS Twitter: https://bit.ly/3yI60V7 4th Most Replayed Moment, Dr. Daniel Amen. Taken from Dr. Daniel Amen's second appearance on the show, we discuss how to grow a healthier, better brain. Daniel is the World's Leading Neuroscientist who may have scanned and seen more brains than anyone else. The no.1 book on Brain health: https://amzn.to/3vbmXsh Instagram: https://bit.ly/3tHjm4r Twitter: https://bit.ly/3scQpgr 3rd Most Replayed Moment, Gary Brecka. Gary Brecka is one of the world's most renowned human biologists. Our conversation covers the ultimate human wellbeing checklist. From Dana White's transformation using the super human protocol to stripping fat, listen to transform your life. Instagram: http://bit.ly/3IVf6Dw Twitter: http://bit.ly/41w492P 2nd Most Replayed Moment, Dr. Tim Spector. A favourite guest on DOAC, here Tim busts myths about a frequently debated subject: diet vs exercise. Foor For Life, Tim's book: https://amzn.to/3RTckDt Instagram: https://bit.ly/3CDRuQD Twitter: https://bit.ly/3VG0zil No.1 Most Replayed Moment: Dr Tara Swart. The most listened to moment ever this year is neuroscientist Dr. Tara explaining the brain and body's connection. We dive into the influence the brain has on our health, relationships and well-being. Dr Tara's book: https://amzn.to/47dokE0 Instagram: https://bit.ly/48hJ1k2 Twitter: https://bit.ly/46gqYZI Bonus Moment, Mo Gawdat: This is from episode 101 with Mo Gawdat, and it's the most shared episode we've ever had of all time on WhatsApp. Mo explains to me his influential equation for happiness, and we discuss how to put it into practice. Mo's book, Solve For Happy: https://amzn.to/489n5qJ Instagram: https://bit.ly/3qmYSMY The Conversation Cards: https://bit.ly/4amtNew Sponsors: Huel: https://my.huel.com/daily-greens-uk Uber Trains: https://p.uber.com/creditsterms Learn more about your ad choices. Visit podcastchoices.com/adchoices

The Diary Of A CEO by Steven Bartlett
Moment 141: What Coffee Is REALLY Doing To Your Sleep!: Matthew Walker

The Diary Of A CEO by Steven Bartlett

Play Episode Listen Later Dec 22, 2023 13:25 Very Popular


In this moment, sleep expert and author of ‘Why We Sleep', Matthew Walker discusses the 3 main reasons why caffeine is so terrible for sleep. Firstly, is that the impact of caffeine lasts long after drinking a cup of coffee. Caffeine has a quarter life of between 10 to 12 hours, which means if you have a cup of coffee at midday, a quarter of that caffeine is still in your brain at midnight. Secondly, as a stimulant, caffeine mutes the chemical, adenosine, which is in charge of sleepiness. However, the adenosine is still there and builds, so when caffeine leaves your system you get a caffeine crash, which is all the sleepiness that has been built up hitting at once. Finally, caffeine blocks deep sleep by between 15 to 30%. So even if you are able to fall asleep after drinking coffee, it will be poor quality sleep, and you lose out the amazing benefits of deep sleep, such as: regulating your cardiovascular system, replenishing the immune system, and securing new memories into your brain. However, Matthew doesn't say that people should completely give up coffee, but instead the main thing to look out for is how much you drink and the timing of when you drink it. Listen to the full episode here - https://g2ul0.app.link/FlNqF0boIFb Watch the Episodes On Youtube - https://www.youtube.com/c/%20TheDiaryOfACEO/videos Matthew: https://www.sleepdiplomat.com https://www.instagram.com/drmattwalker/?hl=en Learn more about your ad choices. Visit podcastchoices.com/adchoices

The School of Greatness with Lewis Howes
Unlock the Power of Sleep: 3 BRAIN HACKS to Transform Your Neurological System

The School of Greatness with Lewis Howes

Play Episode Listen Later Dec 15, 2023 55:45 Very Popular


Sleep is powerful. You've probably heard this statement a thousand times. It's all over the books, media, podcasts, videos, everywhere. But many of us still lack a deep understanding of its power and how to use it for our benefit. In today's episode, 3 guests dive deeper into understanding the amazing human mind and how sleep is critical to operating at 100% mental capacity. We talk about how to unlock its power — particularly during really hectic seasons of life.Andrew Huberman is a neuroscientist at Stanford University. He also runs the Huberman Lab, which studies how the brain functions, how it changes through experiences, and how to repair the brain after injury or disease. David Sinclair is a tenured Professor in the Department of Genetics at the Paul F. Glenn Center for Biology of Aging Research at Harvard Medical School and serves as President of the Academy for Health and Lifespan Research. He is best known for his work on understanding why we age and how to slow its effects.Dr. Matthew Walker earned his degree in neuroscience from Nottingham University, UK, and his Ph.D. in neurophysiology from the Medical Research Council in London. Dr. Walker researches the impact of sleep on human health and disease, and he's written the international bestseller, Why We Sleep, unlocking the power of sleep and dreams.In this episode you will learnHow inadequate sleep impacts brain function and overall mental health.The ideal amount of sleep necessary for optimal health and well-being.The effects of a poor diet on sleep quality, even when you're getting sufficient sleep, compared to the impact of a good diet on nights of poor sleep.Ways to influence and potentially control the nature of your dreams.Techniques to train your brain for more frequent lucid dreaming experiences.For more information go to www.lewishowes.com/1545For more Greatness text PODCAST to +1 (614) 350-3960Listen to the full episodes here:Andrew Huberman – https://link.chtbl.com/1219-podDavid Sinclair – https://link.chtbl.com/1004-guestMatthew Walker – https://link.chtbl.com/1476-pod

Ever Forward Radio with Chase Chewning
EFR 758: 2023 Wellness Holiday Gift Guide

Ever Forward Radio with Chase Chewning

Play Episode Listen Later Nov 22, 2023 67:43


Get your pens (and wallets) ready! In this episode, I list a few of my favorite things to keep in mind this holiday shopping season. Ideas, products, and services that will enhance the wellness and mindset of anyone on your list. PHYSICAL Save 20% on Sexual Performance Booster at https://www.UseJoyMode.com/everforward  Dean Pohlman and Man Flow Yoga, Dean was episode 724 HyperVolt GO travel device and standard HyperVolt Gradual compression socks from Comrad and founder Andrew Ferenci was episode 246 WHOOP 4.0 activity tracker and founder Will Ahmed was episode 239 and VP of Performance Technology Kristen Holmes was episode 494 GoRuck weighted training vest  Levels continuous glucose monitor for 2 FREE months with any new membership, Chief Medical Officer Dr. Casey Means was episode 735 and episode 458 Legion Athletics supplements, code EVERFORWARD for 20% off and double loyalty points and founder Mike Matthews was episode 292 and episode 460 Momentous supplements and founder Jeff Byers was episode 662 Built to Move book MENTAL/EMOTIONAL/SPIRITUAL Meditation and breathwork apps - Open, breathwrk and founder Max Gomez was episode 551 , Othership and founder Robbie Bent I have used ketamine therapy from Nue.Life and WonderMed and ketamine assisted psychotherapy from Field Trip Health  The Immortality Key and Recapture the Rapture books SLEEP Blackout eye mask White noise machine Blue light blockers from Ra Optics, code EVERFORWARD Mouth tape from ELVT Breath, code CHASE for 20% off The Oxygen Advantage and Breath books (about lung health and mouth taping) Ettitude bamboo bed sheets Cariloha bamboo bed sheets Cured Nutrition Zen and CBN tinctures, code EVERFORWARD for 20% off Reishi hot cacao from Four Sigmatic Sleep Smarter and Why We Sleep books OPTIMIZATION & LONGEVITY Blokes for men code CHASE for 20% off Joi for women code CHASE for 20% off LIFEFORCE Wild Health code EVERFORWARD Kineon Labs MOVE+ red light therapy device Legacy at-home male fertility test kit, code EVERFORWARD for $20 off Lifespan and Outlive books PERSONAL DEVELOPMENT BOOKS Ryan Holiday bundle High Performance Habits You Are a Badass at Making Money The ONE Thing

We Study Billionaires - The Investor’s Podcast Network
RWH036: The Power Of Simplicity w/ Anthony Kingsley

We Study Billionaires - The Investor’s Podcast Network

Play Episode Listen Later Nov 12, 2023 99:06


In this episode, William Green chats with Anthony Kingsley, who oversees more than $10 billion at an investment firm named Findlay Park. Anthony is the portfolio manager of the Findlay Park American Fund, which has crushed its benchmark index by 1,200 percentage points over 25 years. Here, he discusses his firm's surprisingly simple path to exceptional returns.IN THIS EPISODE YOU'LL LEARN:00:00 - Intro03:09 - What Anthony Kingsley learned from his great mentor, James Findlay.07:22 - Why their firm, Findlay Park, lives by the mantra “Keep it simple.” 10:38 - How the firm structures its fees to be simple & fair. 19:02 - Why the key to long-term success is avoiding disaster.18:06 - How Anthony harnesses diversification to reduce stress.24:19 - How to incentivize a team of equity analysts.27:40 - How he avoids repeating common investment mistakes.39:53 - How he developed his 28-point investing checklist.41:07 - Why he focuses intensely on analyzing corporate culture.45:46 - Why it's perilous to dismiss or ignore ESG.53:54 - Why he never invests in biotech or pharma.54:53 - Why he's more excited about mid-caps than mega-caps.1:01:10 - What makes the US a wonderful market for investors.1:10:08 - Why he's optimistic about the UK's economic future. 1:14:51 - How he balances work, family, & play.1:42:08 - What role luck has played in his success.Disclaimer: Slight discrepancies in the timestamps may occur due to podcast platform differences.BOOKS AND RESOURCESAnthony Kingsley's investment firm, Findlay Park.Atul Gawande's book The Checklist Manifesto.Matthew Walker's book Why We Sleep.William Green's book, “Richer, Wiser, Happier” – read the reviews of this book.Follow William Green on X (AKA Twitter).NEW TO THE SHOW?Join the exclusive TIP Mastermind Community to engage in meaningful stock investing discussions with Stig, Clay, and the other community members.Check out our We Study Billionaires Starter Packs.Browse through all our episodes (complete with transcripts) here.Try our tool for picking stock winners and managing our portfolios: TIP Finance Tool.Enjoy exclusive perks from our favorite Apps and Services.Stay up-to-date on financial markets and investing strategies through our daily newsletter, We Study Markets.Learn how to better start, manage, and grow your business with the best business podcasts. Help us understand our audience better so we can create a more intentional user experience by answering this survey!SPONSORSGet $5 in Bitcoin when you invest $100 with River.Experience real language learning for real conversations with Babbel and get 55% off your subscription.Give customers experiences they've only dreamed of with Salesforce's Einstein AI.Find the right benefits and retirement plan for your team today with Principal Financial.Choose Toyota for your next vehicle – SUVs that now have more advanced technology than ever before.Beat FOMO and move faster than the market with AlphaSense.Enjoy a $100 credit on your next B2B ad campaign with Linkedin!Be in control of every sales channel with Shopify. Sign up for a $1 per month trial period today.Earn more where your business spends the most with American Express Business Gold Card!Feed your body the nutrients it craves with Ka'Chava. Get 10% off on your first order today!Send, spend, and receive money around the world easily with Wise.Get a customized solution for all of your KPIs. Download NetSuite's popular KPI Checklist for free.Diversify your portfolio and optimize your retirement strategy. Start investing in alts with Alto today.Support our free podcast by supporting our sponsors.HELP US OUT!Help us reach new listeners by leaving us a rating and review on Apple Podcasts! It takes less than 30 seconds, and really helps our show grow, which allows us to bring on even better guests for you all! Thank you – we really appreciate it!See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Clear+Vivid with Alan Alda
Matthew Walker: Sleep REALLY Matters

Clear+Vivid with Alan Alda

Play Episode Listen Later Sep 12, 2023 40:10


Author of a best-selling book called Why We Sleep, and host of the Matt Walker Podcast, he's become the go-to expert on everything to do with sleep, from how it keeps both mind and body healthy to why we dream.

The School of Greatness with Lewis Howes
Understanding the Science of Sleep & Decoding Your Dreams w/ Dr. Matthew Walker EP 1476

The School of Greatness with Lewis Howes

Play Episode Listen Later Jul 29, 2023 60:01


The Summit of Greatness is back! Buy your tickets today – summitofgreatness.com – Sleep is the foundation we give ourselves to pursue our goals vigorously, and today's guest is perfectly suited to help us understand why we should be prioritizing our sleep. Dr. Matthew Walker earned his degree in neuroscience from Nottingham University, UK, and his Ph.D. in neurophysiology from the Medical Research Council in London. Dr. Walker researches the impact of sleep on human health and disease, and he's written the international bestseller, Why We Sleep, unlocking the power of sleep and dreams.In this episode, we discuss why sleep is the foundational pillar for our overall health, why most people are terrible at prioritizing sleep and how to change that, the effects of poor sleep over time, how anxiety and stress affect our sleep, the importance of dreams and how we can influence them, and so much more. In this episode you will learn,Why sleep is the foundational pillar for our overall health.Why most people are terrible at prioritizing sleep and how to change that.The effects of poor sleep over time. You NEED to know this!How anxiety and stress affect our sleep.The importance of dreams and how to influence them.For more information go to www.lewishowes.com/1476For more Greatness text PODCAST to +1 (614) 350-3960More School of Greatness episodes to improve your health:Dr. Sten Ekberg's Full Episode: https://link.chtbl.com/1345-podDr. Mark Hyman's Full Episode: https://link.chtbl.com/1375-podThomas DeLauer's Full Episode: https://link.chtbl.com/1389-pod