Podcasts about why we sleep matthew walker

In this episode Vicki Atkinson and Wynne Leon are talking with author, blogger, and former newspaper writer, Melanie McGauran about decoding our dreams. This is such a fascinating episode. The interior of our minds is an interesting, and sometimes scary, place. But it is so fun how Melanie brings her love of mysteries to this practice of sifting through the clues. Melanie talks about her fascination with dreams and how she both remembers hers and extends them. It's a wonderful practice to not only appreciate the dreamscape but also focus the mind in the middle of the night. She introduces us to the work of Matthew Walker, author of Why We Sleep: Unlocking the Power of Sleep and Dreams and his insight that in dreaming, we access our memory tree but without the guardrails of logic. Melanie combines that memory mixology with her unstoppable creativity, joy and problem-solving to decode dreams. This episode is such a fun take on dreaming, writing and creativity. We love Melanie's passion and interest and get to see that in action as she helps us make stories from our dreams. I'm confident you'll love the scenic and beautiful places we explore as we share the power of storytelling – in podcasts, in conversation, and in dreams. We know you'll love it! Links for this episode: Episode 94 show notes Late and Lost by Vicki Atkinson Melanie's blog: https://leavingthedooropen.com/ "Why We Sleep" - Matthew Walker, Ph.D From the hosts: Vicki's book about resilience and love: Surviving Sue; Blog: https://victoriaponders.com/ Wynne's book about her beloved father: Finding My Father's Faith; Blog: https://wynneleon.com/

O sono é fundamental para a saúde capilar devido aos processos de regulação hormonal e recuperação celular que ocorrem durante o descanso. Durante o sono, hormônios como a melatonina e o hormônio do crescimento são liberados, contribuindo para o crescimento e a vitalidade dos cabelos. Além disso, o sono ajuda a reduzir os níveis de cortisol, o hormônio do estresse, que em excesso pode levar à queda capilar. No livro O Oráculo da Noite, o neurocientista Sidarta Ribeiro explora como a privação de sono provoca desequilíbrios bioquímicos e hormonais, afetando a saúde global, incluindo os cabelos. Ele destaca a importância de um sono de qualidade para a restauração do corpo e o equilíbrio emocional. Além disso, outras referências, como o livro Why We Sleep de Matthew Walker, indicam que o sono é essencial para a homeostase hormonal e a imunidade, fatores que impactam diretamente na saúde dos fios. Estudos em neurologia reforçam que a falta de sono está associada a um aumento de cortisol e à alteração do ciclo capilar, mostrando a importância de boas noites de descanso para a manutenção da saúde capilar. Sono regula hormônios essenciais para o crescimento capilar. Reduz os níveis de cortisol, prevenindo a queda de cabelo. O Oráculo da Noite (Sidarta Ribeiro) destaca o papel do sono na restauração do corpo. Why We Sleep (Matthew Walker) aponta o sono como crucial para a homeostase hormonal. Estudos em neurologia mostram que a falta de sono está ligada à queda de cabelo.

Imagine an America where the government provides a floor for all our needs, from housing to health care to college to an income. Natalie Foster joins Vasant Dhar in episode 86 of Brave New World to argue that such a shift is possible -- and the time to make it is now. Useful resources: 1. Natalie Foster on Instagram, Twitter, LinkedIn, the Economic Security Project, the Aspen Institute and her own website. 2. The Guarantee: Inside the Fight for America's Next Economy -- Natalie Foster. 3. The Economic Security Project. 4. Pulp Fiction and Dirty Dancing. 5. The Narrow Corridor -- Daron Acemoglu and James Robinson. 6. James Robinson on What Makes a Successful State — Episode 19 of Brave New World. 7. Pippa Ehrlich on the Mysteries of the Sea -- Episode 77 of Brave New World. 8. Recoding America: Why Government Is Failing in the Digital Age and How We Can Do Better -- Jennifer Pahlka. 9. File your taxes for free -- Internal Revenue Service. 10. Code for America. 11. The FAFSA Fiasco. 12. Caitlin Zaloom on the Explosion of Student Debt — Episode 37 of Brave New World. 13. Indebted: How Families Make College Work at Any Cost — Caitlin Zaloom. 14. The Submerged State -- Suzanne Mettler. 15. Why We Sleep -- Matthew Walker. 16. Andrew Yang on the New Politics America Needs — Episode 27 of Brave New World. 17. Albert Wenger on the World After Capital — Episode 29 of Brave New World. 18. Paul Sheard Demystifies Money -- Episode 73 of Brave New World. 19. Capital in the Twenty-First Century -- Thomas Piketty. 20. The Political Economy of Education, Financial Literacy, and the Racial Wealth Gap -- Darrick Hamilton and William Darity Jr. Check out Vasant Dhar's newsletter on Substack. Subscription is free!

She grew up reading three books a day, became a high-flying consultant, and then became hyperfocused on healthcare. Amrita Agarwal joins Amit Varma in episode 393 of The Seen and the Unseen to share her learnings from years of studying the field. Also discussed: first-principles thinking, consulting, philanthropy, longevity and sunscreen. (FOR FULL LINKED SHOW NOTES, GO TO SEENUNSEEN.IN.) Also check out: 1. Amrita Agarwal at LinkedIn. 2. Lant Pritchett Is on Team Prosperity — Episode 379 of The Seen and the Unseen. 3. Episodes of The Seen and the Unseen with Ajay Shah: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13. 4. How to Do Development -- Episode 57 of Everything is Everything. 5. Understanding Indian Healthcare — Episode 225 of The Seen and the Unseen (w Karthik Muralidharan). 6. The Life and Times of Chess -- Episode 52 of Everything is Everything. 7. Strong Medicine -- Arthur Hailey. 8. Atlas Shrugged -- Ayn Rand. 9. The Life and Times of KP Krishnan — Episode 355 of The Seen and the Unseen. 10. The Acting Life — Episode 189 of The Seen and the Unseen (w Rasika Dugal and Mukul Chadda). 11. The case for Universal Health Care is weak -- Jeffrey S Hammer. 12. In Service of the Republic — Vijay Kelkar & Ajay Shah. 13. Sanjiv Sharma Sails Through 45 Years of Indian Entertainment -- Episode 390 of The Seen and the Unseen. 14. A Deep Dive Into Education -- Episode 54 of Everything is Everything. 15. The Importance of the 1991 Reforms — Episode 237 of The Seen and the Unseen (w Shruti Rajagopalan and Ajay Shah). 16. The Life and Times of Montek Singh Ahluwalia — Episode 285 of The Seen and the Unseen. 17. The Forgotten Greatness of PV Narasimha Rao — Episode 283 of The Seen and the Unseen (w Vinay Sitapati). 18. The Reformers — Episode 28 of Everything is Everything. 19. The Practice of Medicine — Episode 229 of The Seen and the Unseen (w Lancelot Pinto). 20. The Dark Side of Indian Pharma — Episode 245 of The Seen and the Unseen (w Dinesh Thakur). 21. The Truth Pill: The Myth of Drug Regulation in India -- Dinesh Thakur and Prashant Vaidya. 22. Distribution of self-reported health in India: The role of income and geography -- Ila Patnaik, Renuka Sane, Ajay Shah and SV Subramanian. 23. Our Unlucky Children (2007) -- Amit Varma. 24. India Needs Decentralization -- Episode 47 of Everything is Everything. 25. Economic Learnings of India for Make Benefit Glorious Nation of Bihar — Episode 345 of The Seen and the Unseen (w Mohit Satyanand and Kumar Anand). 26. What's Wrong With Indian Agriculture? -- Episode 18 of Everything is Everything. 27. Karthik Muralidharan and the Bureaucrat's Burden -- Episode 375 of The Seen and the Unseen. 28. The Life and Times of the Indian Economy -- Episode 387 of The Seen and the Unseen (w Rajeswari Sengupta). 29. Abby Philips Fights for Science and Medicine — Episode 310 of The Seen and the Unseen. 30. Why We Sleep -- Matthew Walker. 31. Everybody's Free To Wear Sunscreen -- Baz Luhrmann. 32. Sandman -- Neil Gaiman. 33. Dune -- Frank Herbert. 34. Ender's Game -- Orson Scott Card. 35. Speaker for the Dead -- Orson Scott Card. This episode is sponsored by CTQ Compounds. Check out The Daily Reader and FutureStack. Use the code UNSEEN for Rs 2500 off. Amit's newsletter is active again. Subscribe right away to The India Uncut Newsletter! It's free! Amit Varma and Ajay Shah have launched a new video podcast. Check out Everything is Everything on YouTube. Check out Amit's online course, The Art of Clear Writing. Episode art: ‘Solve' by Simahina.

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

Learn more about Michael Wenderoth, Executive Coach: www.changwenderoth.com SHOW 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

Why we sleep is an internationally bestselling book by Matthew Walker, an English scientist and professor of neuroscience and psychology at the University of California, Berkeley. He is someone who's widely regarded as one of the foremost sleep experts in the world.Why we sleep, by Matthew Walker on Amazon - https://amzn.to/45Whun6In this episode, I talk about everything I learnt, and unlearnt, via this brilliant book. I can safely say that it is one of the best non fiction book recommendations of 2023 from me.The amount of information he covers in this book is simply mind blowing. In close to 400 pages, he condenses close to twenty years of cutting-edge research on sleep and what every person should understand about it.He talks about HOW MUCH one should sleep.He talks about HOW one should sleep.And he talks about WHEN one should sleep.And of course, he touches upon various different aspects of these three massive areas - the role that caffeine plays in our sleep, the adverse effects of alcohol & smoking on a good night's sleep, the positive effects of watching sunlight directly at sunrise & sunset, etc.And what's more - he also gives a bunch of real-life tips that you can directly apply to your everyday life as we speak. For instance, he talks in great detail about how to fix your sleep cycle in case it is messed up.I think overall this is a brilliant book, and if you are one of those people who think they'll never really get to reading it, you should watch this summary video of mine where I cover 9 key tips that I learnt, or unlearnt, via it.Let's catch up in the playground.Until next time.Peace out.Check out the book on Amazon here - https://amzn.to/45Whun6==== Outline ====(00:00) - Intro(00:59) - 3 main learnings from this book(01:34) - It matters HOW MUCH you sleep. More than 5 hours daily?(03:18) - How much should you sleep?(04:18) - REM & Non-REM sleep - which is more important?(05:52) - It matters HOW we sleep(06:07) - Sleep only on weekends bio hack(07:20) - Alcohol and sleep. Does alcohol help in sleeping better?(08:29) - Exercise and sleep(08:53) - It matters WHEN we sleep(09:03) - Working late at night and cancer!(10:13) - Circadian rhytm explained(11:17) - Why your sleep cycle is messed up?(12:08) - How to fix your sleep cycle?(13:25) - Caffeine and sleep. How coffee disrupts sleep?(15:30) - Recap--------------Check out all of my work on my website -https://chetannarang.org/For one-on-one personal sessions for life coaching, counselling & philosophical mentorship with me -https://chetannarang.org/nondual-philosophical-counselling-mentorship/Subscribe to my channel here - https://www.youtube.com/c/TheUnlearningPlaygroundConnect with me, Chetan Narang, on Instagram here -https://www.instagram.com/nrng.chetan/Checkout The Unlearning Playground podcast here -https://chetannarang.org/the-unlearning-playground-by-chetan-narang/--------------Credits for the beautiful soundtracks:Music from Uppbeat (free for Creators!): https://uppbeat.io/t/augustine/another-life License code: A4IITIDDH56OQH7H

This Episode is Sponsored by: Dandy | The Fully Digital, US-based Dental Lab‍For a completely FREE 3Shape Trios 3 scanner & $250 in lab credit click here: https://www.meetdandy.com/affiliate/tdm !‍‍Guest: Angelica SetoPractice Name: Seto Family DentistryCheck out Angelica's Media:‍Instagram: @seto_family_dentistryTikTok: @setofamilydentistryFacebook‍Other Mentions and Links:Atomic Habits - James ClearWhy We Sleep - Matthew WalkerAulani Disney ResortWells FargoDisney+CEREC - Chairside Economical Restoration of Esthetic CeramicTDM Instagram: @thedentalmarketerYelpIsoliteAmy Murray - The Dental Practice Management AgencyDAT - Dental Admission Test‍‍‍Host: Michael Arias‍Website: The Dental Marketer Join my newsletter: https://thedentalmarketer.lpages.co/newsletter/‍Join this podcast's Facebook Group: The Dental Marketer Society‍‍My Key Takeaways:Having income from an acquisition allowed her to go 100% fee for service on her new startup.Even though business consultants are expensive, a good one will bring you even more income than their cost!Don't be afraid to ask for help in the beginning. You don't have to wear all the hats in your practice.If you are firing a team member, it should be for the good of the team. Don't think of this as a personal attack!Leave room to have fun in morning huddles. Chatting and building team culture can be just as important as the day's plan.Don't beat around the bush when letting a team member go. Start with “I'm letting you go” and then follow up with the reasons.‍Please don't forget to share with us on Instagram when you are listening to the podcast AND if you are really wanting to show us love, then please leave a 5 star review on iTunes! [Click here to leave a review on iTunes]‍p.s. Some links are affiliate links, which means that if you choose to make a purchase, I will earn a commission. This commission comes at no additional cost to you. Please understand that we have experience with these products/ company, and I recommend them because they are helpful and useful, not because of the small commissions we make if you decide to buy something. Please do not spend any money unless you feel you need them or that they will help you with your goals.‍Episode Transcript (Auto-Generated - Please Excuse Errors)Michael: Na Angelica, how's it going? I'm doing well. How are I'm doing pretty good. Thanks for asking if you don't want me asking, where are you located? Angelica: my practice is located in Denver, Michael: Colorado. Oh, man. how is it like that?Angelica: It's uh, pretty cold, but it was nice to escape the winter of last week on vacation. . It dropped down to negative four degrees while we Michael: were gone. Right. So it's, is it snowing right now over there? It's Angelica: not snowing right now. but we do get snow on and off again, during the Winter Monks. Hey, Michael: real quick, how long have you been open for your practice?Oh, Angelica: this practice I opened in August of 20. Michael: Oh, okay. So it's been about, cuz I. I thought for some reason you might've just opened and you took a vacation. I'm like, man, you're doing fantastic. You get it, you get life like . Where'd you go on vacation? Angelica: We went to Hawaii. Michael: Nice. Then what'd you guys do over there?Angelica: we went to the Disney resort called Elani in Oahu. And we spent time with our daughter who's 15 months old. her name's Nora and my in-laws, my brother-in-law. So it was just a nice family Michael: vacation. , how was that opening up a practice and then having a child? Oh, Angelica: that was tough, . Cause my husband and I actually had trouble getting pregnant, so we, had to do I V F mm-hmm.So when I was building my practice, I was going through egg retrieval and all the hor hormone injections. So that was wild just trying to, Stay nor somewhat normal while building a practice and, and being on all those hormones. Michael: Yeah. Did you ever feel like. Maybe I'm gonna take a pause right now with one or the other, you know what I mean, or no?Angelica: So actually I owned two practices. I purchased a practice I had been working at, since June of 2019, and I purchased that practice. In January of 2020, I was running two practices and then the shutdown happened. I was trying to get pregnant, and it was too much. I just hit a breaking point December.of, 2021. I had just had my daughter. I had a pretty traumatic delivery and I, I couldn't do it anymore. And so I sold my practice within 24 hours, my second practice. and it life has been good since it, it's all about balance. , Michael: yeah. No, yeah. What, can we dive into that a little bit? Like so you had two practice.And you just sold one or you sold both of them? I sold one. The second one. Why'd you sell that one? Angelica: I acquired that practice. the dentist I acquired, well the dentist passed away unexpectedly. it was very, tragic event. And, was working with a couple of his friends colleagues of ours who.trying to help his, wife or widow, uh, get rid of the practice. Mm-hmm. . And so they purchased the practice for me, because I couldn't get another loan after getting a startup loan. and they're, older dentists and so they helped me quite a bit. I learned a lot from them. they were great mentors.And they practiced further down south. So I purchased the practice and anytime I had questions, I would email or call them, and they would help me out quite a bit. and it was great because the practice was producing quite a bit and it was helping to pay the bills for my fee for service startup.so I was funneling money from one practice into another to make ends meet, and that's really why I was able to start out 100% fee for service. I've never accepted insurance at my startup practice. and it was because I was fortunate enough to have met. These people, who helped me purchase a secondary practice while I was building and who taught me quite a bit about the business of dentistry and, some clinical, and gave me quite a few clinical tips as well.Cause I was a fairly new dentist and owning two practices at once was, was a lot to bite off so Michael: soon. so the, the fee for service startup was the one in 20. Yes. Okay. And then like couple months or a year later you acquired the second practice? Angelica: no. So the January, January before, so January of 2020 is when I purchased the secondary practice.my startup opened in August of 2020. Oh, okay. So just eight months later, I was actually supposed to open, much earlier around the time I purchased a secondary practice, I was supposed to open my, my startup, but as you know, covid hit everything shut down. It was really difficult to get materials during that time.and it delayed my opening quite a bit, which was unfortunate because I had bills that were starting to come in for my. Startup and I wasn't even able to practice or open my doors because of the shutdown. Mm-hmm. . Uh, And so having that secondary practice really, helped me out during that time. Michael: So, real quick, how much was your, the loan process when it came to your startup?Was that what, what bank did you go with? I went with Wells Fargo. Okay. How much was a loan for? Angelica: it was four 500. Michael: 500. Okay. What was the terms on that, do you remember? Angelica: I had to start, and so that was, I had to start paying, there was a certain time after construction started that I had to start paying that loan back and because of Covid that time was, longer than I was planning for it to be, and that's why I had to start paying the loan back Michael: early.Gotcha. Okay. So 500. . And then did you get another loan for the acquisition or Angelica: So, the dentist who passed away, his, his one of his best friends, the power of attorney for the practice. He, bought the practice for me and I was just making payments toward, for like, to him personally. So we had a personal, like, personally financed loan.Michael: How did, can I ask, how much was the. Angelica: I bought it for 220,000. Michael: Okay, so he bought it. He was a partner or Angelica: he just stepped in as a power of attorney? when the car accident happened, to help his wife get rid of the practice, because we knew pretty early on that, the dentist who ended up passing away wasn't going to practice again.Michael: Yeah. Okay, man. So then he ended up purchasing it for you and then you just made payments. Was there like a, a schedule or was it just like on a handshake, like, Hey, we're gonna, oh, I got you. Angelica: It was cut a little bit of both. Uh, He was very laid back. He purchased it. Everything was in my name. he put a lot of trust into me, and I barely knew him.He's one of the nicest people that I now know very Michael: well. Man. after this, gimme his. No, I'm, I wanna be friends with him. . Ok. He's great. No, that's good. That's, that's, that's interesting. Okay. So then that happened, you decided to go fee for service right? From that point on, I'm assuming it wasn't an easy startup process.Angelica: No, it was not. It was a very slow burn in the beginning. But that allowed me to work at both locations. I was working full-time, so five days a week, and splitting my time between both practices. so I was producing at a. , you know, my secondary practice, which was producing really well, I was running three columns.It was a very busy in-network, partially Medicaid practice. Mm-hmm. . So I was running around like crazy at that practice. We were just, our schedule was packed and then I'd come to my, my fever service startup and it was very slow. . Yeah. so I would alternate days, at both Michael: Gotcha. So how much were you producing in the second practice or the one that you.The one Angelica: I acquired. Oh. when I acquired it, the first year was right at a million. Michael: Okay. And so you would use that to help you with the startup for fee for service? Yes. Gotcha. Okay. And then that's when you were like, this is too much. When you started going through, birth, Angelica: so when I got pregnant, You know, hire and going through Covid, hiring new employees.I had two associates at one time. it just became too stressful, managing that many people. I think my biggest downfall was one, COVID. and two, I didn't ask for help soon enough. I wish I would've asked for more support. instead of trying to handle everything on my. What Michael: do you mean?Like, gimme more detail on that. Angelica: so I was doing all the interviewing and hiring and managing of both practices. and you know, I, I love dentistry and I, I feel like I'm a great dentist, but I, I am not a very, I'm not the best, I wasn't the best businesswoman and I. , wear my heart on my sleeve. And so, you know, I was interviewing these people and I felt like they would be a good fit, but I wasn't really going through the right motions to find the right people, the right, who would fit into my practice.So I ended up hiring a practice or a business, consultant. And I, I love this woman. She has helped me out so much and has, Saved me more than once with hiring, filling voids taking so much off of my plate. I think, being a new mom and owning two practices, And just trying to do it, you know, keep I'm, I'm a workaholic.I love, I stay at work late. I um, I'm going to the practices on the, over the weekends and it was just, it was too much. I was burning the candle at both ends. And so when Amy, my, my business consultant came into the picture, she really took so much off my plate. I didn't meet any, Candidates for any job position until they had gone through Amy first and she vetted them and she would have them take a personality test and I thought that was really cool.She would do a disc assessment with every, candidate and see if they would mesh with me and with other members of my team before even introducing them to me or anyone else in. and that saved a lot of time and, and heartache for me. . Michael: Yeah. Yeah, yeah. Definitely. Well, who's the business consultant? Angelica: her name's Amy Murray.She works for, the Dental Practice Management Agency. They have a very long name. . Michael: I know. Yeah. Dental Practice Management Agency. Why do you think you didn't ask for help at the beginning? Like is it cuz like you just didn't know what you didn't know or more like it's my baby's like I. Angelica: I think it was more, You know, personally, I, I wanted to do it all and, and say that I did it myself. I'm a hard worker. I, I worked two jobs when I was an undergrad. I babysat when I was in dental school, and I've always been a hard worker. And, and so I felt like I, I should be able to make this work on my own. I think the reason I waited so long was because business consultants aren't cheap.and I. Bad spending so much money, you know, spending all the money to, for a startup. all the equipment I was purchasing and materials, you know, I was start, money was dwindling and so I was like, I don't have any money to put towards a business consultant, but I wish I had done it sooner because I mean, she has doubled my, production for my secondary.within a year. So, if I had just hired her on sooner, who knows where I would be now. Michael: Okay. Gotcha. So right, right now you don't have the other practice though, right? The acquisition? No. Angelica: No. Okay. So I just have my fee for Michael: service practice. Gotcha. Okay. So then, I mean, hey, you're, you're a hard worker.We know you're a hard worker, , so where did that come from to wanna say like, Hey, I did. Angelica: well, so my father's an immigrant, from Mexico and he, he came into the States, and he had a degree. When he was living in, in Mexico, he had a degree there, but it, when he came to the states in his early twenties, he wasn't able to use that degree here.And so he had to go to school again. he had to learn English. He only spoke Spanish. So growing up we spoke English primarily in our household. , so that my father could learn enough English to go to school and get a job. he worked as a cook in a kitchen while going to school and eventually became an optical engineer.And he has, I think three patents under his name, now, and he has just accomplished so much and started out with nothing to his name, no money. He didn't speak English when he came here, and he just built this beautiful. Wife, like he is the walking, living American dream. And you know, I just, I witnessed that growing up and, you know, if he can do it, I should be able to do it cuz I've had a lot more support, than he had growing up and financially and just a lot more.it was, I had a lot more opportunities than he did. Michael: Mm-hmm. . Do you feel more pressure cuz of that? Angelica: I think so. ? Michael: Yeah. Why? Angelica: I just wanna make him proud. I know that he's worked hard to give us, a life, a good life. worked hard to help put us through school and, I want to show him that I appreciate that and that I can put the work in.and make Michael: him proud. Do you think he's not proud? Oh Angelica: no. My dad's very proud. . Michael: Yeah. So, okay. Yeah, so he's proud. I mean, like, you know what? He's proud, Angelica: but I just can't stop. I have to keep going. . Michael: I get you. I get you. Yeah, no, I think Angelica: it's the dentist and all of us, you know, we're also competitive because we've just always had to prove ourselves with, you know, first d a t scores and then taking the boards.And then I feel like in dental school we're all fighting for, you know, those top positions. And so I feel like our entire. education and the start of our careers is just very competitive. So we're kind of bred to be like that too, in a, in a way. Mm-hmm. . Michael: Yeah, that's true. Yeah. You wanna kind of like, continue, continue, continue, right Angelica: to, yeah, you already achieved this level, like what's next?Mm-hmm. and have to keep, I feel like I just have to keep going. . Michael: Do you feel like that right now? Like, cuz I mean, technically you've had two practices. You sold one, right? Mm-hmm. now a startup. Mm-hmm. . What was the whole reason for your startup? Angelica: so I was an associate for a little under three months, when I graduated and moved to Denver.I didn't really like how things were being done at the practice that I was at, but I really had no say. I had to show up and do my work and leave. And there were other procedures, other, things I was interested in, but I couldn't do those things cause I wasn't an owner. and this person wasn't really open to part partnership and so I decided well, , you know, I, I know what I wanna do.I know what type, what level of care I wanna provide my patients. so why not just go out on my own and make it happen that way I can make those big decisions. Michael: What were the level of procedures you wanted to do that they didn't want Angelica: you to do? So, I'm very interested with sleep and airway. I am an airway dentist and I love cosmetics, so I love doing big veneer cases.And at this practice, I, I was only being given what the other dentist didn't want to do. And so I felt like I couldn't get those big procedures. I, you know, I never got the big veneer cases or cosmetic cases that. Michael: Gotcha. Looking back, if you found a practice that would let you do this, or if they told you, yeah, you can do this, would you still have opened up your own practice?Angelica: I think I, I still would have opened up my own practice. Eventually, probably not as fast. But I eventually would've wanted my own, my own practice. Michael: For what reason? To just be like, this is my home, or this is for what? Angelica: because it's something that I created and something that I worked hard to make.And I've never been open to working for, I've never worked for a corporation. I don't really like that fast paced environment. I like to move at a slower pace, give patients more time with me, and yeah, and I like to buy the equipment. I, I'm a big tech junkie. I love my, my new equipment, so I wanna be able to buy what I want, when I want it and work with the people that I like working with.And yeah, I don't, I just don't feel like you can do that as an associate. Michael: Yeah. Too many like having to asks and things like that instead of just going to straight to it Right. Kind of thing. Gotcha. Okay. Okay, so then you opened up your practice, your startup. I asked that mainly because I don't know if you're like, I want more free time, or I want to spend time with, you know, your fam, or I don't know, which I'm sure you do, right?Like everybody wants that, but Oh yeah. Do you feel, what are some things that have come unexpectedly for you in the startup process where you're like, oh man, like I missed just that paycheck and then going home and then that's it, kind of thing. Angelica: Oh gosh. I mean, right now, right now. I have an amazing team.I truly feel like they're my family. Like we all work together really well and do, would do anything for each other. But it, it took a long time to get there. And I definitely had some team members in the past who made me just want to quit dentistry altogether. just like get rid of everything.. So I think finding the right team members and building that team, it takes a while. And but once you find the right people, it feels good. And, you know, this is why I went into dentistry. This is why I went into ownership, is to work alongside people who have the same passion that I do, and, they make coming to work enjoyable again.Michael: Yeah. What were those team members doing, or why did they make you want to give up? Angelica: They would either no call, no show um, oh really? They would call or they'd call the morning of and say, Hey, I can't make it in. I'm sick. Or I have this going on, and I'm pretty lenient with, with callins and people not coming.As long as you give me notice. As long as it's not too frequent, but this was happening, happening very frequently. And so a lot of ti I bought an isolate because I just, I had to be prepared to work by myself, and it was very stressful turning rooms over breaking out the isolate and just being in the room one-on-one with the patient and having to, if I forgot something, I'd have to run outta the operatory.It was just chaotic. , but it was difficult to find people and I know that a lot of my colleagues are still struggling with that. And it's stressful. So I think managing people and hiring employees is probably one of the hardest things for me right now. Mm-hmm. well was one of the hardest things for me.Michael: How do you wish you would've dealt with it sooner? Even with the fear of like, oh my God, I can't find people. Angelica: I wish I would've because it was difficult to find employees. So I felt like I let a lot of things go. I wish I would've set better boundaries earlier on.because I was afraid to lose employees even though they were not so great employees. I was scared to lose them cause I didn't want to be by myself. And so I felt like I was bending over backwards to keep these people happy just so that I would have somebody helping me in the practice some employees would ask for different hours or they didn't wanna work certain days or they wanted to do a late start. And allowing some people to do that and not others is not fair. And I wish I would've just put my foot down and and said, no, these are the hours I hired you for these hours.These are the hours I expect you to come in. Instead of saying, oh, I think we can make it work. And stressing out over trying to make it work for that one person. And that's just. an example of, of one instance. Michael: Mm-hmm. . Okay. Was it easy to let them go? Angelica: Oh you know, the first time I had to let someone go, I was sweating.My heart was racing. It was uh, really difficult. But after, you know, being an owner of two practices and going through covid and the high turnover rate it has gotten easier to let people go. Don't no longer serve a purpose in my office or in my life. And I don't do it often anymore. I, I mean, I haven't let someone go in a very long time.But when I do it, I know that. I'm doing it for the betterment of the team. You know, you don't wanna keep somebody on who is the cancer of the practice, right? And bring everyone else down. Also, you don't want to keep around somebody who. Is making you miserable, then you're bringing that home to your family and family is so important to me.And so I wanted to make sure that my workplace is a happy place and I left happy, and that way I'm not coming home and bringing all the negative feelings home with me, cuz that's not fair to my family. Michael: Mm-hmm. . Yeah. No, that's true. A hundred percent. How did you let them go? How did it improve from the moment you were like, Because I get you like Yeah.Sometimes you're, you, you're negotiating in your head. You're like, that's not that bad anymore. You know what I mean? Like, I can, I can handle that, you know? But how Angelica: the best advice someone gave me was you bring the person in and. , the first thing that comes out of my mouth is I'm letting you go for these reasons.And then you list those reasons, but you don't beat around the, like I used to just beat around the bush a little bit in the beginning and it made things a little awkward, but I've found that if. , I'm letting you go. And here are the reasons. As the first thing out of my mouth, then they know already. And you give the reasons and it sets the tone.You keep it short. So there's a beginning, middle, and end, and you don't what's the word? You don't dilly dolly, you know? Mm-hmm. just very straight into the point. That's what they. You know, they don't want to sit around and listen to how they were so great, but you have to let them go and that sort of mess, just, I have to let you go.And these are the reasons why. Michael: Wow. Okay. That's a, that takes some, you know what I mean? Like some guts right there to just be like, I'm gonna let you go and here's why. Cuz in my mind, hell, if you were to tell me that, you're like, Hey, I'm gonna let, I need you to do this, Michael. And I'm like, okay, but what if they get angry?and they don't even let me have my time to explain why, you know what I mean? They're just like, what if I just tell them immediately? Was that any of your fears or no? Angelica: Oh yeah. And, you know, I was just prepared if, if things got emotional I was just prepared to, or if there were any, if there was any, Arguing.Then I was just prepared to say, you know, this conversation is over. If you have any additional questions, you can email me at my email address. But I need the keys and your sensors and I'll walk you out. We'll gather your things and I'll walk you out. Michael: Was there ever any arguing or angry or No.Or ? Angelica: No just keeping it short and being very straightforward has been helpful. It doesn't really give time for people to get emotional. You know, the only negative thing I've had happen was, you know, after the fact after they were able to think about it. I got some mean messages from one person, but that's about it.Michael: Like Text messages, you mean? Yeah. Oh, okay. Gotcha. You gotcha. Yeah, after that, after the fact that if it was a text message, I'd be like, I, you know what I mean? Yeah. It was, yeah. All said and done. As long as you're not, no wonder I let you go, kind of thing. Right. You know? Yeah. Just kind of, okay. But like that.So if you could real quick, break it down for me. What's the beginning, middle, and end of this process for you? . Angelica: So the beginning is, I'm going to let you go. The middle is these are the reasons why. And typically when I let somebody go, they have already been write-ups filed. And so I'll have those write-ups on the desk.And then after I give him the reasons, I ask them, what questions do you have? Typically they don't have any questions. And then I ask them, so that's all the middle. The end is, okay, I need your keys, your sensor. Let's walk through the office and gather your things, and I'll walk you out the back door and that's the end.Michael: I like that. Okay, nice. Awesome. So would it be okay right now if we kind of dived into your startup a little bit? The business side of it? Sure. Okay. So you said the build out was, or how much your loan was? 500, right? Yep. Mm-hmm. . Okay. And then how much was your build out? Angelica: Oh, so. , my buildout. It's hard. I, I don't really have like the complete breakdown.It's been, it's been a little bit, but I think my buildout was around three 80 or Michael: so. Okay. Three 80. Mm-hmm. . How was that process? Was it pretty smooth? Not so smooth, really hard.Angelica: You know, my contractor was great.we had done all the planning for my build out in 2019. We had all the permits in place. and then Covid hit. My contractor was pretty busy cuz he is a popular contractor in this area. And so I felt like in the beginning it was kind of slow because he was working on so many different projects.But then the city of Denver shut down and they weren't issuing any new permits. And so some of the oth these other projects were. Permanently put on hold and they really couldn't move forward with anything cuz the permits weren't in place. Whereas with my practice, my project everything was in place and ready to go.And in my head I knew, you know, everything shut down, but my construction ramped up and I was like, oh no. Like before I was like, let's, let's speed it up, you know, this is moving really slow. And then when it started to speed up really fast, I was like, oh my gosh, like, let's slow down . Cause things were shut down right now.So that was stressful. How fast everything started to move because we had already done a lot of the leg work. In preparation for the build. Another thing that was really difficult was materials. All the materials that I picked out from my practice. I think I picked out maybe 10 different tiles from my bathroom floor and five different sinks for my operatories because I would pick one outfit was aesthetically pleasing to me.And then it was no longer available because manufacturing was down. Hmm. . And so, that was really stressful. Like everything in my practice, I feel like every single material had to be replaced so many different times because it, we just couldn't get our hands on the materials. Michael: Wow, okay. So that's the part that was holding it back?Yes. Okay. Okay. And then you officially opened when? Angelica: August of 20. Michael: Okay. And when you, in the process of like, about to open, because it was in March, right? March when it hit like really hard in the US Covid. Angelica: Yes. I closed my prac, my secondary practice on March 17th, and I reopened on May 5th. Okay. So like I have those dates burned in two lineMichael: So any, any of that time were you ever kind of. A little scared or just be like, Hey, you know what, just kidding with the startup part. I don't know if I wanna do this anymore. Or were, were you just like, no, we're gonna do it. We're gonna go through all this and, Angelica: oh, I had come so far. I was, I was ready to keep going and I wanted it to be finished.I wanted to open and start practicing in my new practice. Michael: Hmm. Okay. That's good. That's good. Really, really great mindset. So then, what type of practice do you have? I know you mentioned it was, Angelica: So we do airway, we do, we're, I'm a general dentist. Um, So we do a lot of your basic restorations. But we really, my team and I really love working on cosmetic cases and airway.Okay, cool. That's nice. My hygienist is uh, myofunctional therapist as Michael: well. Oh, really? On purpose? Mm-hmm. , that's what you were looking for on. Angelica: Well, she came in as a hygienist and she had a passion for airway and wanted to learn more. So I sent her to finish an airway training course.So she became certified as a myofunctional Michael: Nice. That's really nice. Okay, so then how many employees do you have? Angelica: I have not including myself. Four employees. Michael: Okay. And then they are, The roles. Angelica: I have an office manager. I have a hygienist slash myofunctional therapist, and then my two dental assistants are both cross trained for front desk and being in the back with me.Michael: Okay. And they all were part of the process of your business consultant hiring them? Angelica: They were all hired by my business consultant, Amy. Michael: Right? Yeah. Okay, nice. So that really did stream. Oh Angelica: my gosh. We we love doing, I don't, you can't see my office, right? I took down the balloons, but it was just my birthday and they surprised me by decorating my office.And we, and they're just very sweet and thoughtful and we all do that sort of stuff for each other. I've never worked with a team that has, that is so thoughtful. Michael: Yeah, that's beautiful. That's really, really nice. Okay, so then total production and collection, what does that look like? So like last month?Angelica: Last month? Well I was on vacation yeah. So then the month, but, but, but we still did, well we were at 70,000. Oh, for the Michael: month. Okay. And then, so how many ops do you have? Angelica: I know I have four working operatories. I started when I built my practice. I plumbed for four. I built out two. Because I knew it was gonna be a very slow start with my fee for service startup.Just last week I had the final two operatories equipped. Michael: Okay. And then how many days Angelica: are you open? Four days. Monday through Thursday. Michael: The hours are Angelica: are what? 7:00 AM to 4:00 PM Okay. So it's Michael: pretty Angelica: good. Our morning huddle starts. We everyone is ready for the morning huddle at 6:45 AM. Michael: Okay. What does your morning huddle consist of?Angelica: So my office manager starts the morning huddle. And there's typically three people who speak during the morning huddle. My office manager, my hygienist, and then one of my dental assistants. And they each fill out a day sheet outlining new patients. So my office manager starts with the numbers for the month we're currently scheduled at.you know, $50,000 of production for this month. Here are the opportunities for this week. We have openings today for an emergency here. We could do a bigger procedure in a couple of days, so think about that. We need to fill this hole. And then she goes over the production, what we're scheduled for, for the day.And of course, you know, just going over where we can increase that production, how we can increase it. , then it moves on to my hygienist. My hygienist will say, we have, you know, today we had six new patients, which is great. So she goes through the new patients and we talk about how we're going to make that appointment special for them.We have a relaxation menu, so they always get offered that, and we make sure that we have all of that stuff laid out and ready when they enter the operatory. We'll go over. Existing patients and if there are any medical alerts that we need to be aware of any outstanding treatment mm-hmm.and then it'll go to one of my dental assistants. They'll go over lab cases that we have in if there are any emergencies, new patients in their column. Any outstanding treatment that could be scheduled that hasn't been scheduled. So that we can take advantage of getting that scheduled. Michael: Okay. And that all roughly takes about 15 minutes.Yep. Angelica: Well, and uh, then if I have any questions, I'll, I'll ask some questions. If things were scheduled a little wonky, I'll ask why someone's coming in for a consult, whoever spoke to them on the phone. I'll ask, well, what was discussed? And then there's, it's fun. Is then we all kind of chit chat at the end and there's a lot of laughter.Patients come in and they're like, it sounds like you're having so much fun back there. . Mm-hmm. . And sometimes we'll have like some we'll take turns buying coffee for each other. So, we have our Starbucks order taped up on the refrigerator. So like, if somebody wants to treat the team to coffee, they know what we all like.And so if someone brought coffee in, we'll sit around and drink coffee for a few minutes. Eat bagels or donuts, whatever we have. So it's just fun because we really bond during that time. Michael: Yeah, that's nice. I like that. That's really good. Like having the. Coffee thing, Angelica: you know? Yeah. Like, cause it got to the point where people were like, oh, I wanna treat everyone to coffee.What, what do y'all want? And then we, they'd have to wait for everyone to text back and we all pretty much order the same thing every time. So we decided to write it out and we all have a, like, a picture of it on our phone. So if we just wanna surprise the, you know, the office of coffee will, we'll do Michael: that.I like that. That's really, really nice. Okay. And then real quick, how many patients are you getting? Angelica: We are getting about, I think our average is around 40. Michael: Okay. 30 to 40, yeah. That's good. Yeah. And then what are you doing for advertising and marketing? So, Angelica: my business coach really doesn't like me putting much money into marketing.Uh, we actually get, a lot of our new patients come from internal referrals, which is a big one for us. Google and Yelp. We have you know, five stars on Google and Yelp. We have really great reviews from some of our best patients. , there's a local newspaper that I have an add out and I pay about 180 a month for that ad.And really, we don't get many new patients from that, but I continue to support them because they're local. And we have some patients who work for the local newspaper and they come in and we chit chat. So I just keep that there just to support them. Other than that, I've done nothing up until last month.I started Google Ads because I was noticing that my reviews weren't showing up. So I had people saying, oh, did you see my review? I wrote you a nice review, and I said, oh, I don't think I saw that. It's not popping up. And then they would show me on their phone that they wrote me a review. And it would show on their Google account, but it wasn't showing on our pro, on our business profile.So I went through all, you know, I researched why, why would our reviews not be showing up? And I went through and, you know, there was nothing that would've made that happen. You know, we were a verified business. They just for some reason weren't posting our reviews. Mm-hmm. . And one of my colleagues said, well, why don't you pay for a Google ad and then you'll start seeing.Those reviews pop up. I paid for a Google ad and that same day my review started showing, are you serious? It had been months like it had been maybe three months since we saw a review. . And so that was kind of crazy to me. You know, I don't know how I feel about it. It seems like extortion to a certain Michael: Yeah.dirty Google. What? Yeah. Angelica: So, I mean, maybe it's not related in my mind. It seems like it is, but we are now getting reviews and we're paying for Google Ads. Michael: How much are you paying for Google ads? You don't mind me Angelica: I got a special, it's like a holiday special where you. $500 and you got two A, you got to post two ads.So that's what we did. So we've only invested $500 in in that. Michael: Yeah, man. But I didn't know that. I never knew that, that that's, yeah, I wouldn't, that sounds kind of, it sounds kinda like Yelp if you think about it. You know what I mean? Angelica: Yes, exactly. Hmm. So, but I know a lot of my colleagues have been struggling with their reviews not showing up and I mean, maybe there is a correlation between the two.Who knows? Michael: Yeah. No. Okay. I get you. And then what system would you say is unique in your practice right now that you created or maybe you have adopted where you're like, it's either our handoff from front to back, or it's our new patient? Angelica: So something that my business coach helped me put together was the new patient welcome, making them feel comfortable in the practice because I don't know if you've seen pictures of my practice, but it's very homey.I didn't want it to be a sterile or very clinical setting. I wanted it to feel like I have a fireplace in my waiting room and like a stack of logs and I've decorated my office almost like a. . And so when you walk in, it doesn't have that dental office feel. And I think that's the biggest compliment that we get from patients is they just love how it has a relaxed feel.It already puts them at ease when they walk in. But the one thing that we do that I really love is we give our new patients a tour of the practice. So when Reza, my hygienist, or. Margarita My dental assistants bring a patient back. As they're walking them back, they'll say, well, here's our restroom.And they'll show them the restroom. And this is our really cool C B C T. It takes a 3D image of your face. And Dr. CTO will go into more detail on that here in a sec. But we'll, we'll be returning to this room to take an image later. Here is our sterilization room and as they're walking them back, you know, I have a very open concept design but everything is very clean looking, very aesthetically pleasing.And so it's just nice as they're walking them back to show them where everything is and then they walk 'em into the operatory. And now the patient knows like, if I have to use the restroom, I don't have to ask anyone. I know where it is. It makes them more comfort. Michael: I like that you give 'em like an office tour.They make them, Hey, here's the rest of your home kind of thing. Yeah. Angelica: You know what I mean? Exactly. Yeah. , I like that. You can place your things on, on this stand here and you can hang your coat here and let me take your purse for you and they'll hang that up for them. And they've already looked at our relaxation menu.You, and so we'll have. You know, if they want essential oils an eye mask. We have Disney Plus we have TVs mounted above the all the chairs and we have Disney Plus on the screens. And so I'll ask them if they wanna watch something specific. We have noise canceling headphones. So yeah, we just trying to make them feel comfortable.Michael: Yeah, that'd be nice. How cool would it be like to be the first Disney sponsor? Practice . It's my dream. It's everything I've ever wanted. , . Okay, cool. So then one of the last questions I wanna ask you is throughout this process, I guess, from the moment you sold your prac, your second practice, or your fir, your first one, your acquisition to, to now, today, what's been some of your biggest or your biggest struggle or fail or pitfall Angelica: since selling my second practice?Mm. You know, well, of, of course we've already talked about managing people and, and hiring employees. I'd say couple, there are two things that come to mind. Mm-hmm. for me. One is implementing new procedures, like when I started with airway, just getting that into the practice and setting up a system for that. It's really stressful. You know, training everyone on the, on airway, especially when you have a, when I had a higher rate of turnover training people to take those special images that I need intraoral photos and measurements, that was really stressful.Retraining every single person who came into my office to do that. So implementing something new. And then we just invested in cic, so we have the prime scan, the prime mill, and the prime print. . And so going through all that training and making sure we were doing everything right anytime there's something new, it just gets a little bit more stressful.And then I think it's all around people managing people, right? So the second thing would be patient management. As a new dentist, when I came out of dental school, I felt like I let people walk all over me. I was scared to stand up for what I. Was right. And, you know, my confidence level wasn't the best because I was so new.So I think building that confidence, setting boundaries, even with patients not letting them because some people I feel like have been struggling with , you know, post covid, the post covid era. Mm-hmm. . Um, There are a lot of people struggling with personal issues and coming to the dentist. It's, it's no fun sometimes.And so they show the worst parts of themselves when they're anxious or scared. some people can come off quite mean or rude to a team member or even to me sometimes, and not letting that happen standing up for myself. That has. The biggest struggle, but something that I've really mastered this the past couple of years is building that confidence and standing up for myself and setting those boundaries.You get really good at setting boundaries when you have when you have children, because you'll do anything for your kid. Right. And it's sad because I was struggling and I didn't , I didn't treat myself very nicely. The things I was saying to myself weren't very good. And so I actually started going to therapy after around the time I sold my practice because I just, I needed help.I was struggling personally and going to a therapist, she really helped me to set those boundaries. And she said, you wouldn't treat your kid this way. You're beating yourself up over something a patient told you or something negative a patient said about you. And you're just, you're saying all these mean hurtful things about yourself in your head.You would never say that to your kid. And I'm like, you're right. I, I love my daughter. I would never treat her that way. And so then she was like, well, why would you treat yourself that way? And I just sat back, I was like, you're right. I need to be nicer to myself. I need to have more grace. Um, I need to set boundaries and don't let people get you down.I mean, , you do dentistry for a reason. You went to dental school for a reason. You're highly qualified, you know what's best in the dental realm. So, you know, stand up for yourself Michael: a little bit. Mm-hmm. , do you feel like you kind of slipped back into that sometimes? Angelica: Very rarely now. But when I first started out, oh yeah, Someone would say, Make a comment like, oh, you're taking so long on this filling. And I'm like, oh my gosh, did another dentist do it like so much faster than I did? Was it more comfortable? Like, am I a bad dentist? ? Yeah. And I, my, I would just go into a downward spiral. But I don't let myself do that anymore.Michael: Yeah, no, I get you a hundred percent. I remember one person told us, like, if you get on a train right to a Destin, And then you realize like the intercom guy or whatever is like, we're going here and you're like, crap, I'm supposed to be on the other train. Would you just say, I'm gonna go all the way to the very end of this destination, get there and then get off?Or what would you do? I'm asking what would you. Angelica: Yeah, I would change directions and, and reroute myself, Michael: right? Like on the next exit, wherever it's I'

Known online as The Liver Doctor, he's a crusader against quackery of all sorts. Cyriac Abby Philips joins Amit Varma in episode 310 of The Seen and the Unseen to describe his journey to becoming a doctor-scientist, the breakthroughs in his field, what he has learnt as a physician -- and the dangers of 'alternative medicine.' (For full linked show notes, go to SeenUnseen.in.) Also check out: 1. Abby Philips on Twitter, YouTube, Instagram, Google Scholar, Rajagiri Hospital and The Morning Context. 2. The Dark Side of Indian Pharma -- Episode 245 of The Seen and the Unseen (w Dinesh Thakur). 3. The Practice of Medicine -- Episode 229 of The Seen and the Unseen (w Lancelot Pinto). 4. Understanding Indian Healthcare -- Episode 225 of The Seen and the Unseen (w Karthik Muralidharan). 5. Beware of Quacks. Alternative Medicine is Injurious to Health -- Amit Varma. 6. Homeopathic Faith -- Amit Varma. 7. Bad Science -- Ben Goldacre. 8. Trick or Treatment?: Alternative Medicine on Trial -- Simon Singh and Edzard Ernst. 9. Homeopathy, quackery and fraud -- James Randi. 10. Why We Sleep — Matthew Walker. 11. Doctor, heal thyself -- Suresh K Pandey and Vidushi Sharma on the shorter life expectancy of doctors in India. 12. Simple Heuristics That Make Us Smart — Gerd Gigerenzer, Peter M Todd and the ABC Research Group on ‘fast and frugal heuristics'). 13. The Medical Council of India -- Episode 8 of The Seen and the Unseen (w Pavan Srinath). 14. Abby Philips's tweet about how cirrhosis can be reversed. 15. A Phase 3 Trial of Pirfenidone in Patients with Idiopathic Pulmonary Fibrosis -- Various authors for the ASCEND study group. 16. Repurposing Pirfenidone for Nonalcoholic Steatohepatitis-related Cirrhosis: A Case Series -- Cyriac Abby Philips and others. 17. Regression of Human Cirrhosis: Morphologic Features and the Genesis of Incomplete Septal Cirrhosis -- Ian R Wanless, Eisuke Nakashima and Morris Sherman. 18. Reversal of Liver Cirrhosis: A Desirable Clinical Outcome and Its Pathogenic Background -- Flavia Bortolotti and Maria Guido. 19. Ignaz Semmelweis on Britannica and Wikipedia. 20. The Diabetes Code -- Jason Fung. 21. The perfect treatment for diabetes and weight loss -- Interview of Jason Fung. 22. Intestinal microbiota contributes to individual susceptibility to alcoholic liver disease -- M Llopis and others. 23. Fecal microbiota manipulation prevents dysbiosis and alcohol-induced liver injury in mice -- Gladys Ferrere and others. 24. Some of Abby Philips's papers on stool transplants: 1, 2, 3, 4, 5, 6, 7, 8. 25. Episodes of The Seen and the Unseen with Karthik Muralidharan: 1, 2, 3. 26. Episodes of The Seen and the Unseen with Ajay Shah: 1, 2, 3, 4, 5, 6, 7, 8. 27. Fecal enema as an adjunct in the treatment of pseudomembranous enterocolitis -- Ben Eiseman and others. 28. Duodenal Infusion of Donor Feces for Recurrent Clostridium difficile -- Els van Nood and others. 29. There is no safe level of alcohol consumption -- Abby Philips. 30. The Case Against Sugar — Gary Taubes. 31. The Big Fat Surprise — Nina Teicholz. 32. The Obesity Code — Jason Fung. 33. Priyanka Pulla on Twitter and LinkedIn. 34. Abby Philips and Krish Ashok's Instagram post on Ayurveda. 35. Edzard Ernst on Twitter and his own website. 36. The studies on nanoparticles in homeopathy from IIT Bombay and Belgium. 37. Parents guilty of manslaughter over daughter's eczema death -- Harriet Alexander. 38. Never Talk About TURMERIC on Social Media -- Abby Philips. 39. Abby Philips's video on Arsenic Album. 40. Clinical outcomes, histopathological patterns, and chemical analysis of Ayurveda and herbal medicine associated with severe liver injury -- Abby Philips and others. 41. Abby Philips's paper on Herbalife products causing fatal acute liver failure. 42. Paper about Herbalife®-related patient death removed after company threatens to sue the journal -- Elizabeth Bik. (Also, her tweets: 1, 2.) 43. Retraction Watch on the controversy. 44. The Jaslok study on the harmful effects of Giloy, commonly used in Ayurveda. 45. Subsequent studies on the harm that Giloy does from New Delhi, Ahmedabad, Delhi again, Delhi one more time, Lucknow, Mumbai and a large multicenter study. 46. As COVID Surged, India Had a Silent Outbreak of Giloy-Induced Liver Injury -- Banjot Kaur. 47. Blankets -- Craig Thompson. 48. Rosalie Lightning: A Graphic Memoir -- Tom Hart. 49. Robot Dreams -- Sara Varon. 50. The Complete Maus -- Art Spiegelman. 51. Bone -- Jeff Smith. 52. V For Vendetta -- Alan Moore and David Lloyd. 53. Cinema Paradiso -- Giuseppe Tornatore. 54. Tigertail -- Alan Yang. 55. The Town -- Ben Affleck. 56. I Saw the Devil -- Jee-woon Kim. 57. The Roundup -- Lee Sang-yong. 58. Memories of Murder -- Bong Joon-ho. 59. The Night Of and True Detective. 60. Pink Floyd, Def Leppard and Metallica on Spotify. 61. Bon Jovi, Manowar and Savatage on Spotify. 62. Sleep -- Savatage. 63. The Police, Sting, Cyndi Lauper and Imagine Dragons on Spotify. 64. The master thread by Abby Philips of his Twitter mega threads. This episode is sponsored by MapMyGenome. Use the code UNSEEN to get 25% off all their products, especially MedicaMap. Check out Amit's online course, The Art of Clear Writing. And subscribe to The India Uncut Newsletter. It's free! Episode art: ‘The Good Doctor' by Simahina.

As 2022 draws to a close, it's time to chill. Vikram Sathaye and Roshan Abbas join Amit Varma in episode 309 of The Seen and the Unseen to share wit, wisdom and life lessons that are priceless. There is cricket, there is singing, there are great bad jokes -- never has insight been so much fun! (For full linked show notes, go to SeenUnseen.in.) Also check out: 1. Roshan Abbas at Instagram, Twitter and his own website. 2. Vikram Sathaye at Instagram, Twitter and YouTube. 3. Roshan Abbas and the Creator Economy — Episode 239 of The Seen and the Unseen. 4. Kommune on YouTube, Facebook, Twitter and Instagram. 5. Speechless — Roshan Abbas and Siddharth Banerjee. 6. What the Duck With Vikram Sathaye -- Vikram Sathaye's talk show on YouTube. 7. How Sachin Destroyed My Life -- Vikram Sathaye. 8. Vikram Sathaye's breakout performance at the 2004 Ceat Cricket Awards. 9. Episodes of The Seen and the Unseen on the creator ecosystem with Roshan Abbas, Varun Duggirala, Neelesh Misra, Snehal Pradhan, Chuck Gopal, Nishant Jain, Deepak Shenoy and Abhijit Bhaduri. 10. The Loneliness of the Indian Man -- Episode 303 of The Seen and the Unseen (w Nikhil Taneja). 11. Pu La Deshpande. 12. Roam Research. 13. Zettelkasten on Wikipedia. 14. Dance Dance For the Halva Waala — Episode 294 of The Seen and the Unseen (w Jai Arjun Singh and Subrat Mohanty). 15. Parkinson's Law — C Northcote Parkinson. 16. Bhimsen Joshi on Spotify and YouTube. 17. Arnold: The Education of a Bodybuilder -- Arnold Schwarzenegger. 18. Papa Kehte Hain -- Mahesh Bhatt. 19. Ghar Se Nikalte Hi -- Song from Papa Kehte Hain. 20. Tarkash -- Javed Akhtar. 21. Vijay Tendulkar and Satyadev Dubey. 22. Wednesday, starring Jenna Ortega, directed by Tim Burton & others. 23. 1000 True Fans — Kevin Kelly. 24. 1000 True Fans? Try 100 — Li Jin. 25. The BarberShop with Shantanu. 26. The Refreshing Audacity of Vinay Singhal — Episode 291 of The Seen and the Unseen. 27. Stage.in. 28. Parasite — Bong Joon-ho. 29. Sunandan Lele on Instagram, Twitter, YouTube, LinkedIn and Facebook. 30. Atomic Habits — James Clear. 31. The Love Fools on Instagram, Zomato and Facebook. 32. Behave — Robert Sapolsky. 33. The Double ‘Thank-You' Moment — John Stossel. 34. Seinfeld -- Created by Larry David and Jerry Seinfeld. 35. 3 Deewarein (Nagesh Kukunoor), Satta (Madhur Bhandarkar) and Dil Vil Pyar Vyaar (Anant Mahadevan). 36. A Meditation on Form — Amit Varma. 37. Vijay Gokhale on Amazon. 38. The Evolution of Cricket — Episode 97 of The Seen and the Unseen (w Harsha Bhogle). 39. Profit = Philanthropy — Amit Varma. 40. Nudge -- Richard Thaler and Cass Sunstein. 41. Japan fans clean up the stadium after defeat to Croatia. 42. Euphoria on Hotstar/HBO. 43. Why I'm Hopeful About Twitter -- Amit Varma. 44. Lifespan: Why We Age – and Why We Don't Have To -- David Sinclair. 45. The Lifespan Podcast by David Sinclair. 46. Huberman Lab. 47. Muse: EEG-Powered Meditation & Sleep Headband. 48. Factfulness — Hans Rosling. 49. Genepath Diagnostics. 50. Abby Philips on Twitter, Instagram, YouTube and Google Scholar. 51. The Case Against Sugar — Gary Taubes. 52. The Big Fat Surprise: why butter, meat, and cheese belong in a healthy diet — Nina Teicholz. 53. The Obesity Code — Jason Fung. 54. Why We Sleep — Matthew Walker. 55.The Swimmers -- Sally El Hosaini. 56. Khakee: The Bihar Chapter -- Created by Neeraj Pandey. 57. Bihar Diaries -- Amit Lodha. 58. Angad Daryani of Praan on Twitter, Instagram and LinkedIn. 59. Robert Sapolsky's biology lectures on YouTube. 60. Jonathan Haidt on Amazon, Twitter, Google Scholar and his own website. 61. Anatomy of the Vertical Invader -- IMRB International. 62. Josh Talks and The Lallantop. 63. The full Cristiano Ronaldo Interview With Piers Morgan. 64. Anumita Nadesan on Spotify, YouTube and Instagram. 65. Kusha Kapila on Instagram and YouTube. 66. I Boiled My Buttocks for a Week -- Amit Varma. 67. Propah Lady -- Puma commercial directed by Reema Sengupta. 68. The Life and Times of Mrinal Pande — Episode 263 of The Seen and the Unseen. 69. Glimpses from the event with Zakir Hussain and Sachin Tendulkar. 70. Phineas Gage. 71. Don't think too much of yourself. You're an accident — Amit Varma's column on Chris Cornell's death. 72. Why We Choke — Amit Varma. 73. Garden -- The app for staying in touch. 74. A Creator of the Floating World — Episode 218 of The Seen and the Unseen (w Varun Duggirala). 75. The Artist's Way -- Julia Cameron. 76. Coverage of the Bawraas by YourStory, Times of India and Hindustan Times. 77. Varun Grover Is in the House — Episode 292 of The Seen and the Unseen. 78. Monsoon Wedding -- Mira Nair. 79. How to Be Successful -- Sam Altman. Check out Amit's online course, The Art of Clear Writing. And subscribe to The India Uncut Newsletter. It's free! Episode art: ‘Time For Adda' by Simahina.

Do you believe in self-destiny? Well, then you'd better master your days. This is a practical and actionable episode focused on controlling the bookends of your day: morning and night. This is where you unlock freedom. *** TAKEAWAYS 1. Your bookends (AM and PM) are when you typically have the most control. 2. Early morning is the most critical time for anyone, whether you wake up at 5am or 9am. You must design your mornings with intention. 3. Outside of your 9-5, learn to do two forms of work: rituals and project-focused deep work (efforts that "move the needle" on your freedom). 4. Shutdown routines and related strategies help you compartmentalize how you spend time and ensure presence (e.g., when around family). 5. Optimize your evenings for calm, time with loved ones, next-day clarity, and excellent sleep. *** RESOURCES Live Uncaged: try the Wednesday Wisdom newsletter Connect w/ Matt on LinkedIn Follow on Twitter @MatthewRDoan Check the show on YouTube Related episodes: Creating Time Freedom at Work (#38) Suggested books (summaries): Deep Work (Cal Newport), Why We Sleep (Matthew Walker)

Staying sane as an entrepreneur is not always easy. In this episode, Rob talks with Sherry Walling to chat about the habits of successful entrepreneurs. This episode is sponsored by our Alternative Financing Partner, Pipe. Do you need growth capital to scale, ramp up your marketing, and acquire new customers? Pipe turns your recurring revenue into up-front growth capital within as little as 24 hours of being connected. Pipe is a two-sided trading platform for recurring revenue that connects you directly to the capital markets. Simply sign up for free, securely connect your billing, banking, and accounting software with a couple of clicks, and Pipe will provide you with a trading limit in as little as 24hrs. Select the amount of capital you need, click trade, and get cash in your bank instantly. No 30 page business plans or founder due diligence - just growth capital based on the health of your business - perfect for time-strapped bootstrappers. You can use your Piped revenue to grow your sales team, boost ad spend, and scale however you see fit. Pipe is growth on your terms. And right now, MicroConf listeners get trading fees waived for 12 months which could save you tens of thousands of dollars depending on the size of your business and the volume you trade. Sign up at http://www.pipe.com/MicroConf to start trading today. Topics covered: [3:45] Habit #1: Have a sense of intentionality in how you work [6:45] Habit #2: Focus- avoid Shiny Object Syndrome [7:45] Challenge with focus is the shadow side of a great entrepreneurial strength [10:15] Habit #3: Invest in relationships [13:45] Habit #4: Have something else to care about [15:45] Getting better sleep & ‘turning off’ after a day of work [16:45] Habit #5: Be willing to take risks and make mistakes [19:45] De-risking the small things [23:00] Habit #6: Move quickly Books Mentioned in the Show: Touching Two Worlds (https://www.touchingtwoworlds.com/) by Sherry Walling Entrepreneur’s Guide to Keeping Your Sh*t Together (https://www.amazon.com/Entrepreneurs-Guide-Keeping-Your-Together/dp/0999651803) by Sherry Walling & Rob Walling Why We Sleep (https://www.amazon.com/Why-We-Sleep-Matthew-Walker-audiobook/dp/B0752XRB5F) by Matthew Walker Science of Sleep (https://www.amazon.com/Science-Sleep-What-Works-Matters/dp/022638716X) by Wallace B. Mendelson

Staying sane as an entrepreneur is not always easy. In this episode, Rob talks with Sherry Walling to chat about the habits of successful entrepreneurs. This episode is sponsored by our Alternative Financing Partner, Pipe. Do you need growth capital to scale, ramp up your marketing, and acquire new customers? Pipe turns your recurring revenue into up-front growth capital within as little as 24 hours of being connected. Pipe is a two-sided trading platform for recurring revenue that connects you directly to the capital markets. Simply sign up for free, securely connect your billing, banking, and accounting software with a couple of clicks, and Pipe will provide you with a trading limit in as little as 24hrs. Select the amount of capital you need, click trade, and get cash in your bank instantly. No 30 page business plans or founder due diligence - just growth capital based on the health of your business - perfect for time-strapped bootstrappers. You can use your Piped revenue to grow your sales team, boost ad spend, and scale however you see fit. Pipe is growth on your terms. And right now, MicroConf listeners get trading fees waived for 12 months which could save you tens of thousands of dollars depending on the size of your business and the volume you trade. Sign up at http://www.pipe.com/MicroConf to start trading today. Topics covered: [3:45] Habit #1: Have a sense of intentionality in how you work [6:45] Habit #2: Focus- avoid Shiny Object Syndrome [7:45] Challenge with focus is the shadow side of a great entrepreneurial strength [10:15] Habit #3: Invest in relationships [13:45] Habit #4: Have something else to care about [15:45] Getting better sleep & ‘turning off’ after a day of work [16:45] Habit #5: Be willing to take risks and make mistakes [19:45] De-risking the small things [23:00] Habit #6: Move quickly Books Mentioned in the Show: Touching Two Worlds (https://www.touchingtwoworlds.com/) by Sherry Walling Entrepreneur’s Guide to Keeping Your Sh*t Together (https://www.amazon.com/Entrepreneurs-Guide-Keeping-Your-Together/dp/0999651803) by Sherry Walling & Rob Walling Why We Sleep (https://www.amazon.com/Why-We-Sleep-Matthew-Walker-audiobook/dp/B0752XRB5F) by Matthew Walker Science of Sleep (https://www.amazon.com/Science-Sleep-What-Works-Matters/dp/022638716X) by Wallace B. Mendelson

Sweet slumber! Sleep is something we all do. More importantly, sleep is something we all need for vibrant health. Listen in this week as we discuss theories of sleep, stages of sleep, and the science of why we sleep. You'll want to listen to the end! We wrap up by giving you 10 Tips for Improving Your Sleep Hygiene.   Notes on Sleep Different levels of sleep are different for different people. It's recommended that you get 7-8 hours of sleep a night. Sleep is really important physiologically, and the biologically, it's a necessity in our body. You cannot get your sleep back. You cannot correct for missing sleep.   Theories on Sleep Inactivity Theory One of the earliest theories of sleep, sometimes called the adaptive or evolutionary theory. Suggests inactivity at night is an adaptation that served a survival function by keeping organisms out of harm's way at times when they would be particularly vulnerable. Energy Conservation Theory Research has shown that energy metabolism is significantly reduced during sleep by as much as 10 percent in humans, and even more in other species. For example, both body temperature and caloric demand decrease during sleep, as compared to wakefulness. Many scientists consider this theory to be related to and part of the inactivity theory. Restorative Theory Sleep provides an opportunity for the body to repair and rejuvenate itself. Science shows animals deprived entirely of sleep lose all immune function and die in just a matter of weeks. This is further supported by findings that many of the major restorative functions in the body, like muscle growth, tissue repair, protein synthesis, and growth hormone release, occur mostly, or in some cases, only during sleep. Other rejuvenating aspects of sleep are specific to the brain and cognitive function. For example, while we are awake, neurons in the brain produce adenosine, a byproduct of the cell's activities. The buildup of adenosine in the brain is thought to be one factor that leads to our perception of being tired. Scientists think that this buildup of adenosine during wakefulness may promote the drive to sleep. As long as we are awake, adenosine accumulates and remains high. During sleep, the body has a chance to clear adenosine from the system, and as a result, we feel more alert when we're awake. Brain Plasticity Theory One of the most recent and compelling explanations for why we sleep is based on findings that sleep is correlated to changes in the structure and organization of the brain. This phenomenon, known as brain plasticity, is not entirely understood, but its connection to sleep has several critical implications. It's becoming clear, for example, that sleep plays a critical role in brain development in infants and young children. Infants spend about 13-14 hours per day sleeping, and about half of that time is spent in REM sleep, the stage in which most dreams occur. A link between sleep and brain plasticity is becoming clear in adults as well. This is seen in the effect that sleep and sleep deprivation have on people's ability to learn and perform a variety of tasks.   Stages of Sleep Stage 1 – Non-REM sleep. The changeover from wakefulness to sleep. During this short period of relatively light sleep, your heartbeat, breathing, and eye movements slow, and your muscles relax, with occasional twitches. Stage 2 – Non-REM sleep. A period of light sleep before you enter deep sleep. Your heartbeat and breathing slow, and muscles relax even further. Your body temperature drops, and eye movement stops. Stage 3 – Non-REM sleep. The period of deep sleep that you need to feel refreshed in the morning. It occurs in longer periods during the first half of the night. Your heartbeat and breathing slow to their lowest levels during sleep. Your muscles are relaxed, and it may be difficult to awaken. REM Sleep First occurs about 90 minutes after falling asleep. Your eyes move more rapidly, mixed-frequency brainwave activity becomes closer to that seen in wakefulness, your breathing becomes faster and irregular, and your heart rate and blood pressure increase to near waking levels. Most of your dreaming occurs during REM sleep, although some can also occur in non-REM sleep. As you age, you sleep less of your time in REM sleep.   Why We Sleep Matthew Walker, an expert in sleep at UC Berkley, and author of the bestselling book, Why We Sleep, said, “The decimation of sleep throughout industrialized nations is having a catastrophic impact on our health, our wellness, even the safety and education of our children. It's a silent sleep loss epidemic. It's fast becoming one of the greatest challenges we face in the 21st Century.” “It makes you dumber.” Cognitive function. More forgetful. Unable to learn new things. More vulnerable to dementia. More likely to die of a heart attack. Less able to fend off sickness with a strong immune system. More likely to get cancer. Makes your body literally hurt more. Lack of sleep distorts your genes and increases your risk of death generally, disrupts the creation of sex hormones, like estrogen and testosterone, and leads to premature aging.   10 Tips for Improving Your Sleep Hygiene Try to keep the same sleep schedule on weeknights and weekends. Limit the difference to no more than about an hour. Staying up late and sleeping in late on weekends can disrupt your body's clock and sleep-wake rhythm, which is going to impact your pattern of being able to fall asleep. For children, have a set bedtime and a bedtime routine. Don't use the child's bedroom for time-outs of punishments. Create a quiet, comfortable sleep environment. Set your bedroom thermostat at a comfortable temperature, turn off the TV and other things that may disrupt sleep. If your pet wakes you up, keep them outside the bedroom. Your bedroom should be dark. Turn off bright lights and have a comfortable mattress. Essentia mattress Light-blocking film White noise machine Keeping your room cool An hour before bedtime, dim the lights and turn off all screens. Turn off blue light sources. If you can't sleep, get out of bed and do something quiet and relaxing until the urge to sleep returns. Then, go back to bed. Never go to bed tipsy. Alcohol is a sedative, and sedation is not sleep. It also blocks your REM dream sleep, an important part of the sleep cycle. Your heart rate doesn't get low enough, so you're not getting that restorative sleep, you're not able to really slow things down. Avoid heavy and/or large meals within a couple hours of bedtime. Having a light snack is okay. Avoid nicotine and caffeine. Nicotine and caffeine are stimulants, and both substances can interfere with sleep. The effects of caffeine can last as long as eight hours. Spend time outside every day when possible. Be physically active. Exercise before 2:00 pm every day. Exercise promotes continuous sleep. Avoid rigorous exercise before bedtime. Rigorous exercise circulates endorphins into the body, which may cause difficulty initiating sleep. If you're a clock watcher, remove it from the line of sight. Have a comfortable pre-bedtime routine. Warm bath Meditation Quiet time Reading Connected to #4 – Stay in bed and focus on your breathing for a little while before you get up out of bed.   Naps Napping during the day may provide a boost in alertness and performance. However, if you have trouble falling asleep at night, limit naps or take them earlier in the afternoon. Adults should nap for no more than 20 minutes. Napping in preschool-age children is normal and promotes healthy growth and development. It's the 20-minute power nap that really rejuvenates you the most and has you wake up and being alert, whereas the 30-40-minute nap can almost get you into that deep sleep again, and then you wake up out of that and you're more groggy, and your body's confused. It's not sure if it should be going into deep sleep or not. Resources: Organixx Magnesium 7 TeriAnn's Health Journey Podcast Magnesium for Better Sleep: Does it Help & What Type Do You Need? Sleep & Weight Loss: 7 Ways Sleep Can Impact Your Weight How Much Sleep Do We Really Need? Consequences of Insufficient Sleep Energy Conservation and Sleep Alzheimer's Disease and Sleep Garmin Fitness Trackers Oura Ring Why We Sleep Book Essentia Mattresses Blue Light and Sleep: What's the Connection? How Long Is an Ideal Nap?

Sweet slumber! Sleep is something we all do. More importantly, sleep is something we all need for vibrant health. Listen in this week as we discuss theories of sleep, stages of sleep, and the science of why we sleep. You'll want to listen to the end! We wrap up by giving you 10 Tips for Improving Your Sleep Hygiene.   Notes on Sleep Different levels of sleep are different for different people. It's recommended that you get 7-8 hours of sleep a night. Sleep is really important physiologically, and the biologically, it's a necessity in our body. You cannot get your sleep back. You cannot correct for missing sleep.   Theories on Sleep Inactivity Theory One of the earliest theories of sleep, sometimes called the adaptive or evolutionary theory. Suggests inactivity at night is an adaptation that served a survival function by keeping organisms out of harm's way at times when they would be particularly vulnerable. Energy Conservation Theory Research has shown that energy metabolism is significantly reduced during sleep by as much as 10 percent in humans, and even more in other species. For example, both body temperature and caloric demand decrease during sleep, as compared to wakefulness. Many scientists consider this theory to be related to and part of the inactivity theory. Restorative Theory Sleep provides an opportunity for the body to repair and rejuvenate itself. Science shows animals deprived entirely of sleep lose all immune function and die in just a matter of weeks. This is further supported by findings that many of the major restorative functions in the body, like muscle growth, tissue repair, protein synthesis, and growth hormone release, occur mostly, or in some cases, only during sleep. Other rejuvenating aspects of sleep are specific to the brain and cognitive function. For example, while we are awake, neurons in the brain produce adenosine, a byproduct of the cell's activities. The buildup of adenosine in the brain is thought to be one factor that leads to our perception of being tired. Scientists think that this buildup of adenosine during wakefulness may promote the drive to sleep. As long as we are awake, adenosine accumulates and remains high. During sleep, the body has a chance to clear adenosine from the system, and as a result, we feel more alert when we're awake. Brain Plasticity Theory One of the most recent and compelling explanations for why we sleep is based on findings that sleep is correlated to changes in the structure and organization of the brain. This phenomenon, known as brain plasticity, is not entirely understood, but its connection to sleep has several critical implications. It's becoming clear, for example, that sleep plays a critical role in brain development in infants and young children. Infants spend about 13-14 hours per day sleeping, and about half of that time is spent in REM sleep, the stage in which most dreams occur. A link between sleep and brain plasticity is becoming clear in adults as well. This is seen in the effect that sleep and sleep deprivation have on people's ability to learn and perform a variety of tasks.   Stages of Sleep Stage 1 – Non-REM sleep. The changeover from wakefulness to sleep. During this short period of relatively light sleep, your heartbeat, breathing, and eye movements slow, and your muscles relax, with occasional twitches. Stage 2 – Non-REM sleep. A period of light sleep before you enter deep sleep. Your heartbeat and breathing slow, and muscles relax even further. Your body temperature drops, and eye movement stops. Stage 3 – Non-REM sleep. The period of deep sleep that you need to feel refreshed in the morning. It occurs in longer periods during the first half of the night. Your heartbeat and breathing slow to their lowest levels during sleep. Your muscles are relaxed, and it may be difficult to awaken. REM Sleep First occurs about 90 minutes after falling asleep. Your eyes move more rapidly, mixed-frequency brainwave activity becomes closer to that seen in wakefulness, your breathing becomes faster and irregular, and your heart rate and blood pressure increase to near waking levels. Most of your dreaming occurs during REM sleep, although some can also occur in non-REM sleep. As you age, you sleep less of your time in REM sleep.   Why We Sleep Matthew Walker, an expert in sleep at UC Berkley, and author of the bestselling book, Why We Sleep, said, “The decimation of sleep throughout industrialized nations is having a catastrophic impact on our health, our wellness, even the safety and education of our children. It's a silent sleep loss epidemic. It's fast becoming one of the greatest challenges we face in the 21st Century.” “It makes you dumber.” Cognitive function. More forgetful. Unable to learn new things. More vulnerable to dementia. More likely to die of a heart attack. Less able to fend off sickness with a strong immune system. More likely to get cancer. Makes your body literally hurt more. Lack of sleep distorts your genes and increases your risk of death generally, disrupts the creation of sex hormones, like estrogen and testosterone, and leads to premature aging.   10 Tips for Improving Your Sleep Hygiene Try to keep the same sleep schedule on weeknights and weekends. Limit the difference to no more than about an hour. Staying up late and sleeping in late on weekends can disrupt your body's clock and sleep-wake rhythm, which is going to impact your pattern of being able to fall asleep. For children, have a set bedtime and a bedtime routine. Don't use the child's bedroom for time-outs of punishments. Create a quiet, comfortable sleep environment. Set your bedroom thermostat at a comfortable temperature, turn off the TV and other things that may disrupt sleep. If your pet wakes you up, keep them outside the bedroom. Your bedroom should be dark. Turn off bright lights and have a comfortable mattress. Essentia mattress Light-blocking film White noise machine Keeping your room cool An hour before bedtime, dim the lights and turn off all screens. Turn off blue light sources. If you can't sleep, get out of bed and do something quiet and relaxing until the urge to sleep returns. Then, go back to bed. Never go to bed tipsy. Alcohol is a sedative, and sedation is not sleep. It also blocks your REM dream sleep, an important part of the sleep cycle. Your heart rate doesn't get low enough, so you're not getting that restorative sleep, you're not able to really slow things down. Avoid heavy and/or large meals within a couple hours of bedtime. Having a light snack is okay. Avoid nicotine and caffeine. Nicotine and caffeine are stimulants, and both substances can interfere with sleep. The effects of caffeine can last as long as eight hours. Spend time outside every day when possible. Be physically active. Exercise before 2:00 pm every day. Exercise promotes continuous sleep. Avoid rigorous exercise before bedtime. Rigorous exercise circulates endorphins into the body, which may cause difficulty initiating sleep. If you're a clock watcher, remove it from the line of sight. Have a comfortable pre-bedtime routine. Warm bath Meditation Quiet time Reading Connected to #4 – Stay in bed and focus on your breathing for a little while before you get up out of bed.   Naps Napping during the day may provide a boost in alertness and performance. However, if you have trouble falling asleep at night, limit naps or take them earlier in the afternoon. Adults should nap for no more than 20 minutes. Napping in preschool-age children is normal and promotes healthy growth and development. It's the 20-minute power nap that really rejuvenates you the most and has you wake up and being alert, whereas the 30-40-minute nap can almost get you into that deep sleep again, and then you wake up out of that and you're more groggy, and your body's confused. It's not sure if it should be going into deep sleep or not. Resources: Organixx Magnesium 7 TeriAnn's Health Journey Podcast Magnesium for Better Sleep: Does it Help & What Type Do You Need? Sleep & Weight Loss: 7 Ways Sleep Can Impact Your Weight How Much Sleep Do We Really Need? Consequences of Insufficient Sleep Energy Conservation and Sleep Alzheimer's Disease and Sleep Garmin Fitness Trackers Oura Ring Why We Sleep Book Essentia Mattresses Blue Light and Sleep: What's the Connection? How Long Is an Ideal Nap?

This podcast will look at three key functional medicine strategies to support Hashimoto's Disease and immunity without using nutritional supplements. If you're not familiar with Functional Medicine, it is a systems biology-based approach that focuses on identifying and addressing the root cause of disease. Please support this podcast by checking out our sponsors: - Our very own Transformation Program: http://thyroidprogram.com/ Get the exact dietary, lifestyle, supplementation recommendations Dr. Shook has used with thousands of clients to support Hashimoto's and their immune system. OUTLINE: Here are the timestamps for the episode. On some podcast players, you should be able to click the timestamp to jump to that time. (00:00) Introduction (02:22) What does it mean to "support immunity?" (04:42) Key #1 - Sleep (13:30) Key #2 - Diet (29:57) Key #3 - Optimize Thyroid Hormone Physiology (41:16) Sponsors EPISODE LINKS: (none of these are affiliate links) - Sleep Cycle: https://www.sleepcycle.com/ - Why We Sleep - Matthew Walker, Ph.D. - https://www.sleepdiplomat.com/author PODCAST INFO: ITUNES PODCAST – https://itunes.apple.com/us/podcast/the-hashimotos-doctor/id1240928683 LIBSYN PODCAST - http://directory.libsyn.com/shows/view/id/thehashimotosdoctor SUPPORT & CONNECT: You can get more information on the thyroid functional medicine doctor approach through these resources: • Need help? You may be a candidate to work with Dr. Brad Shook. Visit https://drbradshook.com/new-patient-center-2/ to learn more. • Confused about thyroid lab testing? You can access the 9 Labs Required to Understand Your Thyroid Program here: https://hashimotosdoctor.com/free-book-page You can access Dr. Shook's Hashimoto's and autoimmunity learning library on social media: • Facebook - https://www.facebook.com/drbradshook • YouTube - https://www.youtube.com/drbradshook • View Dr. Shook's video series on autoimmunity and Hashimoto's disease causes here: https://www.youtube.com/playlist?list=PL33ziP6AtNOfhf2uufZS8AtNEpEfvi5t7 Join our Hashimoto's and Thyroid Facebook support group started by Dr. Shook: • Greater Hickory Thyroid Support Group - https://www.facebook.com/groups/HickoryThyroid We have put together some of the best resources on Hashimoto's Disease for you here: • Learn about Hashimoto's disease treatment and Hashimoto's disease diagnosis here: https://drbradshook.com/autoimmune-hashimotos-thyroid/ • If you are looking for a Hashimoto's disease diet, or Hashimoto's thyroiditis diet to lose weight, there are a lot of factors to consider, but this article will be of tremendous help to you: https://drbradshook.com/hashimoto-thyroiditis-diet/ Disclaimer: Dr. Brad Shook is a chiropractic physician and member of The Institute of Functional Medicine with postdoctoral training in epigenetics, genomics, and Functional and Precision Medicine. He concentrates his consulting practice in helping people with chronic health problems to achieve the most optimal health possible, by seeking unique interventions specific to the individual, and by joining with them and their healthcare team in a partnership. His use of "doctor" or "Dr." in relation to himself solely refers to that degree. Dr. Shook has training in functional medicine through The Institute for Functional Medicine, A4M, The Kharrazain Institute, and several other organizations. This video is for general informational purposes only. It should not be used to self-diagnose, and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Shook and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition.

In this episode I get to speak with Airiel Barrientos, one of the founding principals of Orbis Landscape Architecture. In this episode, we discuss her journey from discovering her path as a landscape architect to co-founding a business not too long after graduating from Virginia Tech. Airiel is wise beyond her years with her perspective on being a business owner and her approach to life. I hope that this episode leaves you feeling inspired to get started, take action and figure things out along the way. It is never too early or too late to go after your dreams.  Connect with Airiel Barrientos: Instagram: @orbis_la Website: https://orbis-la.com/ Airiel's Recommendations: Book - Why We Sleep: https://www.simonandschuster.com/books/Why-We-Sleep/Matthew-Walker/9781501144325 Managing cortisol: https://www.integrativepro.com/products/cortisol-manager Probiotic: https://justthrivehealth.com/ Local businesses to support and enjoy the spaces created by Orbis: Handsome Biscuit in Norfolk, VA: https://www.handsomebiscuit.com/ and Instagram: @handsomebiscuit The Pink Dinghy in Virginia Beach, VA: https://www.thepinkdinghy.com/ and Instagram: @thepinkdinghy Connect with me, Ariel Bredder: Instagram: @beyoutifulchick Website: beyoutifulchick.com Email me podcast@beyoutifulchick.com with your questions, comments and feedback! --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/beyoutiful/message Support this podcast: https://anchor.fm/beyoutiful/support

Sleep is one of the most overlooked ways of improving your overall health. It is something we often sacrifice or neglect. Here in the UK36% of UK adults struggle to get to sleep at least on a weekly basisNearly half of the UK have trouble falling asleep at least once a monthWe underestimate the importance of sleep, it impacts so many functions of the body, energy levels, creativity, cognition, memory and long term health.It is also an area that you can improve the quality and quantity of at no cost and yet see massive improvements in all areas of your life. If you are going to maximise your day and your potential, high-quality sleep is essential.In this episode, I will walk you through what I feel is the ultimate sleep routine based on the research I have undertaken and the things I have tried and tested.Links to items mentioned in the show:Why We Sleep - Matthew Walker - https://amzn.to/3EsxZZoMagnesium L Threonate - https://amzn.to/3EtDoQdL-Theanine 350mg - https://amzn.to/31bL0bGHuberman Lab Podcast - Huberman LabMatthew Walker Podcast - The Matt Walker Podcast (buzzsprout.com)Advisory Warning - Please consult with your medical practitioner before trying the supplements mentioned in this episode. The podcast is here to educate and does not in anyway convey medical advice.

Pay Attention to the Warning Signs Dr. Justin Lin has worked with professional athletes and celebrities in pioneering the growth and adoption of the Neuromechanical Therapy (NMT) system. In today's show, Dr. Lin shares his recovery from his addiction to pain medication and why he believes a solid support system and active participation can heal our body, mind, and spirit. Key Takeaways: 0:00 Intro 1:06 Dr. Lin explains Rehab and Revive and a brief overview of their services and years in business 2:40 Dr. Lin explains the difference between traditional western medical practices and a hands on, holistic approach to the bodies recovery 4:25 Michael talks about breaking his foot and the process of recovery and being prescribed pain killers 7:22 Dr. Lin talks about his ACL surgery and soon after becoming addicted to OxyCodone  9:32 Dr. Lin talks about the accident that changed his life when he almost hit a pedestrian while high and drunk leaving DC one evening 14:53 Michael talks about the dangers of coming off of pain killers and injury and how it can result in heroin addictions 18:24 Dr. Lin talks about how pain pills are a quick fix due to lack of pain, but don't truly help the body recover like hands on therapy 22:39 Dr. Lin talks about how Rehab and Revive started in his parents house and helping Rehab his moms friends 28:32 Michael talks about after breaking his foot and how his life and body suffered. He talks about his divorce and gaining weight then the realization moment of needing to turn his life back around 30:35 Dr. Lin talks about a company he used to work for and how they were committing fraud and how that caused him to leave the company 32:34 Dr. Lin talks about his YouTube channel and how they developed videos during Covid to help people virtually and how some videos have gotten millions of views 35:32 Dr. Lin talks about his social accounts and where to find him, as well as the message he hopes people take from hearing this interview Resources Mentioned: Amazon Prime: Amazon Prime is a paid subscription program from Amazon which is available in various countries and gives users access to additional services otherwise unavailable or available at a premium to other Amazon customers. DoorDash: DoorDash, Inc. operates an online food ordering and food delivery platform. It is based in San Francisco, California, United States. With a 56% market share, it is the largest food delivery company in the United States. It also has a 60% market share in the convenience delivery category. Costco: Costco Wholesale Corporation is an American multinational corporation which operates a chain of membership-only big-box retail stores. As of 2020, Costco was the fifth largest retailer in the world, and the world's largest retailer of choice and prime beef, organic foods, rotisserie chicken, and wine as of 2016 CVS: CVS Pharmacy, Inc. is an American retail corporation. A subsidiary of CVS Health, it is headquartered in Woonsocket, Rhode Island. It was also known as, and originally named, the Consumer Value Store and was founded in Lowell, Massachusetts, in 1963 Why We Sleep: https://www.amazon.com/Why-We-Sleep-Matthew-Walker-audiobook/dp/B0752XRB5F/ref=sr_1_1?dchild=1&gclid=CjwKCAjwhuCKBhADEiwA1HegOeRocYXDWNdwgriPS5oVie402RNXKdBVXMR5MqFJS3x8CBLL8zkKYRoCDgIQAvD_BwE&hvadid=241624171820&hvdev=c&hvlocphy=9008164&hvnetw=g&hvqmt=e&hvrand=11537965159392412473&hvtargid=kwd-363649960980&hydadcr=22536_10353950&keywords=why+we+sleep+book&qid=1633183406&sr=8-1 Quotes Mentioned: "It's good to know and send people who you may know that are suffering from this addiction to the right places, these addiction centers or they need to just reach out and they need someone to talk to." "Whether it's God or some other voice, inner voice, it just kept saying, go home. And home is Irvine, California and Southern California. And my parents are here. It just kept saying going to go home. I think from that moment, if I didn't listen to those times and that point, I would have been in the same situation again and maybe the outcome wouldn't have been as favorable." "I think a lot of times there's ways that practitioners can game the system to maximize they call it creative billing. That's another word for fraud by the way, creative billing." Guests Social Media Links:  Website: https://www.rehabandrevive.com/ YouTube: https://www.youtube.com/c/RehabRevive Instagram: https://www.instagram.com/rehabandrevive/ Twitter: https://twitter.com/RehabandRevive LinkedIn: https://www.linkedin.com/in/justinclin/

Welcome to the Full Capacity living podcast. If you have enjoyed the show in the past please consider writing a review on Apple podcast and help this podcast reach as many people as possible. Your efforts are appreciated.Today my guest is Dr. Seema Patel and we have a great conversation…our topic is mood, depression, stress and some lifestyle shifts we can easily make to address these things from a more natural perspective.We get a little off topic too so you will find information about kids and allergies too but this podcast is chock full of handy tips and tools to use daily to optimize mood and reduce depression.We talk about the hormonal component to depression, methylation of b vitamins, sleep and depression, the oral microbiome and the connection to overall health and so many interesting tools that you can use right now.Seema M. Patel, MD, MPH is a board-certified Family Medicine physician and an Institute for Functional Medicine Certified Practitioner. She earned her medical degree at the Ohio State University College of Medicine and her Master's in Public Health at the University of Michigan. She practiced as a family medicine physician and the medical director in federally qualified community health centers devoted to underserved African American and Latinx populations before coming to Cleveland. She then transitioned to integrative medicine, starting her own practice devoted to Optimal health. She became certified in Functional Medicine and has been at the Cleveland Clinic Center for Functional Medicine for the past four years. I hope you enjoy this conversation as much as I did…thanks for being here Seema…without further delay…here is Dr. Seema Patel.Book reference “An Epidemic of Absence” re: allergieshttps://www.amazon.com/Epidemic-Absence-Understanding-Allergies-Autoimmune-ebook/dp/B0061P2L5UArticle about Helminths (worms)https://www.frontiersin.org/articles/10.3389/fimmu.2014.00061/full#:~:text=During%20some%20helminth%20infection%2C%20especially,as%20treatments%20for%20allergic%20conditions.PHQ9 depression scale:https://www.mdcalc.com/phq-9-patient-health-questionnaire-9Books:Molecules of Emotion - Dr. Candace Perthttps://www.amazon.com/Molecules-Emotion-Science-Mind-Body-Medicine-ebook/dp/B003L77V74/ref=sr_1_1?dchild=1&keywords=Molecules+of+Emotion&qid=1632789249&s=digital-text&sr=1-1Dirty Genes - Dr. Ben Lynchhttps://www.amazon.com/Dirty-Genes-Breakthrough-Program-Optimize-ebook/dp/B072L4DSDC/ref=sr_1_1?dchild=1&keywords=Dirty+Genes&qid=1632789284&s=digital-text&sr=1-1Why We Sleep - Matthew Walker, PhD.https://www.amazon.com/Why-We-Sleep-Matthew-Walker-audiobook/dp/B0752XRB5F/ref=sr_1_1?dchild=1&gclid=Cj0KCQjw18WKBhCUARIsAFiW7JwNAhvKYUu_Egct29WDXGMs5Rmo1Ls-DEX9BfHtgP7zyH3EKAsfG3QaAkyREALw_wcB&hvadid=226757474110&hvdev=c&hvlocphy=9015276&hvnetw=g&hvqmt=e&hvrand=14145153694286632727&hvtargid=kwd-365178184971&hydadcr=22538_9636740&keywords=walker+why+we+sleep&qid=1632789797&sr=8-1The Body Keeps the Score - Bessel Van Der Kolk, MDhttps://www.penguinrandomhouse.com/books/313183/the-body-keeps-the-score-by-bessel-van-der-kolk-md/Breath - James Nestorhttps://www.amazon.com/Breath-New-Science-Lost-Art/dp/0735213615A Mind of Your Own - Kelly Brogan, MDhttps://www.amazon.com/Mind-Your-Own-Depression-Reclaim/dp/0062405578Holistic Psychotherapy:https://my.clevelandclinic.org/departments/wellness/integrative/treatments-services/holistic-psychotherapyHoly Basil tea: https://www.arborteas.com/organic-holy-basil-tulsi.html?gclid=Cj0KCQjw18WKBhCUARIsAFiW7JzGir6nWUJ0-fBMSMRch8QahZ3i1ND4nsFr5dY3Qx0udVNSg_PhbAIaAivfEALw_wcB5 minute gratitude journal:https://www.amazon.com/5-Minute-Gratitude-Journal-Practice-Positivity/dp/1647397197How to find a biologic dentist:https://iabdm.org/location/Oil pulling:https://www.healthline.com/nutrition/6-benefits-of-oil-pullingNeem toothpaste:https://www.amazon.com/TheraNeem-Mint-Toothpaste-4-23-Paste/dp/B000YA7OUAHale - sleeping device for snoring:https://halebreathing.com/?gclid=CjwKCAjw-sqKBhBjEiwAVaQ9azkhQut4f-s9w07lf2vGV3rWQnbGHCO2voLLAcQhyEFCzrfQeD8o2RoC92kQAvD_BwETape for mouth taping during sleep:https://www.amazon.com/Sleep-Strips-SomniFix-Breathing-Nighttime/dp/B076CQ1NR8/ref=sr_1_29?crid=29LGZ67CB6PZW&dchild=1&keywords=hale+breathing+aid&qid=1632823140&s=hpc&sprefix=Hale%2Chpc%2C156&sr=1-29Research study… Saffron for depression:https://pubmed.ncbi.nlm.nih.gov/30036891/Life Extension Saffron Capsules:https://www.lifeextension.com/vitamins-supplements/item01432/optimized-saffron-with-satierealSAMe - S-Adenosylmethionine - supplementhttps://www.pureformulas.com/same-s-adenosylmethionine-60-capsules-by-pure-encapsulations.html?accountid=53000524&CAWELAID=530005240000774194&CATARGETID=530005240008837952&CADevice=c&gclid=CjwKCAjw-sqKBhBjEiwAVaQ9a41ZPg6Z0TGIJjPiJG7N5kkhOsQ5TDqC3aGClyIn1McJWqMYRhfR6BoCqzIQAvD_BwEPodcast on Depression with Dr. Jonathan Prouskyhttps://www.drkarafitzgerald.com/2021/04/01/depression-anxiety-suicide-addressing-mental-illness-with-dr-jonathan-prousky/

Episode 38: Sleeping For Weight Loss Are you struggling to lose weight? Do you dedicate hours each week to the gym while focusing on eating healthy and still can't seem to lose that stubborn belly fat or get to the body composition you want? This is a common problem with a common culprit and it's something that you DO or DON'T DO every single day of your life…. SLEEP! Yes, sleep or the lack of it is one of the greatest contributors to weight gain, chronic disease and hormonal imbalances that will wreak havoc on your body regardless of your nutrition plan and exercise regimen. So what can you do? The easy answer is SLEEP MORE! Yet as we know, simple and easy are not the same thing. Join Emily and Joel as they talk about how creating a healthy sleep routine can help you supercharge your workouts and weight loss for good! . . . SHOW NOTES: Eight Sleep Pod: www.eightsleep.com Use promo code “Joel” at checkout for $150 off Coop Home Goods Pillow: https://coophomegoods.com/ Why We Sleep by Matthew Walker https://www.amazon.com/Why-We-Sleep-Matthew-Walker-audiobook/dp/B0752XRB5F

This week, George and Matt chat with 10 year USMC Officer and 4-year SOFlete athlete, Kris Drake. Kris serves as a USMC Cyberspace Officer, however, he has worked equally hard at finding and maintaining a sense of priority- based around safeguarding time with his family and still finding time to indulge his passions of health and fitness, learning, and being outdoors. Listen as the guys draw from the worlds of performance psychology, business management, and philosophy to try and make some sense of the chaos that is daily life. Kris has also recently completed the Conscious Warrior System pilot study. Over the course of 8 weeks, George and Matt have been working to implement and test the system as a way to enhance Kris' performance- both as a human and a professional. Today's episode gives great insight into exactly how the theories and principles surrounding human performance can be implemented at a real-world level. Please see below for links to the resources that the gents mention during the podcast. -To find out more about becoming a USMC Cyberspace Officer (https://www.usmcofficer.com/cyberspace-officer-1702/) -Why We Sleep by Dr M Walker (https://www.simonandschuster.com/books/Why-We-Sleep/Matthew-Walker/9781501144325) - What Made Maddy Run by Kate Fagan (https://www.amazon.com/What-Made-Maddy-Run-All-American/dp/0316356549) - Man's Search For Meaning by Victor Frankl (https://www.amazon.com/Mans-Search-Meaning-Viktor-Frankl-ebook/dp/B009U9S6FI) - 7 Habits of Highly Effective People by Stephen Covey (https://www.amazon.com/Habits-Highly-Effective-People-Powerful/dp/0743269519) -Performance Podcast Lunch & Learn Episode 1 https://soundcloud.com/user-631015553/lunch-and-learn-chapter-1-introducing-the-conscious-warrior-system-episode-1

According to William Shakespeare in Macbeth, sleep “knits up the ravell'd sleave of care.” As with so many other aspects of the human condition, The Bard articulated a profound truth with that line. To help unravel the myriad of facets appertaining to sleep revealed by the latest scientific research, I spoke to Dr. Raphael Vallat, a postdoctoral researcher in Dr. Matthew Walker's lab, the Center for Human Sleep Science, at UC Berkley. Yes, that Matthew Walker, author of the best-selling, Why We Sleep, which significantly deepened my understanding of this inordinately necessary physiological process. After inquiring about his background and to reflect on the scientific method, I asked Dr. Vallat why we need to sleep at all. As he pointed out, even though no single dispositive answer to this question has yet been settled upon, it appears that sleep “impacts all the major physiological systems” and is “very important for learning and memory.” We spoke at some length about the stages of sleep, which are divided broadly, but not too imaginatively, into Non-REM and REM sleep. REM, or Rapid Eye Movement, sleep remains something of a mystery and is an active area of ongoing research. In fact, Dr. Vallat described it as “one of the greatest mysteries” and admitted that scientists are still not sure why we have it, although some clues have been uncovered. Unfortunately for those like me who enjoy the odd tipple at night, alcohol is severely disruptive to REM sleep. Other topics we discussed include how scientists know that we need between seven and nine hours of sleep, the nature of chronotypes, the exceedingly rare gene variant that enables those who possess it to sleep less than the average person, whether it is possible to sleep too much, and the function of dreams. The last major topic we discussed was how to achieve better sleep, which prompted Dr. Vallat to provide many helpful pointers. Links: Dr. Raphael Vallat's personal website: https://raphaelvallat.com/ Dr. Vallat's Twitter account: https://twitter.com/RaphaelVallat Why We Sleep by Matthew Walker: https://www.simonandschuster.com/books/Why-We-Sleep/Matthew-Walker/9781501144325 10 Tips for a Better Night's Sleep from the National Sleep Foundation: https://www.thensf.org/sleep-tips/ The STOP-BANG questionnaire (a free screening tool for sleep apnea): http://www.stopbang.ca/osa/screening.php Twitter account for Skeptically Curious: https://twitter.com/SkepticallyCur1 Patreon page for Skeptically Curious: https://www.patreon.com/skepticallycurious

睡不夠，除了危害健康，還會危害社會？！身體健康就從睡個好覺開始！ P.S 1 標題是抄幾年前的Snicker梗（不知道有沒有人看得出來） P.S 2 錄音當天剛剛打完第二針疫苗，整個人好像被火車輾過，所以語速變正常人了（難道我每次錄音前都要打一針～這是錯誤示範） 我是資料區： 《Why We Sleep》 Matthew Walker

睡不夠，除了危害健康，還會危害社會？！身體健康就從睡個好覺開始！ P.S 1 標題是抄幾年前的Snicker梗（不知道有沒有人看得出來） P.S 2 錄音當天剛剛打完第二針疫苗，整個人好像被火車輾過，所以語速變正常人了（難道我每次錄音前都要打一針～這是錯誤示範） 我是資料區： 《Why We Sleep》 Matthew Walker

00:37 - Creepy / predatory songs 07:00 - Aaliyah 10:50 - Noel Clarke & the stories of sexual assault 13:17 - Kony 2012, national anthems 15:45 - Noel Clarke/John Barrowman 36:50 - Should we get rid of art that predators/sexual assaulters make? 43:10 - Turtle Bay & the watermelon fried chicken 49:05 - Dr Umar Johnson vs Kevin Samuels & the rise of incel (Black) men 68:24 - Black men and aggression 73:40 - The London Mayoral (and country-wide local council) elections 94:30 - Pete and Bas (OAP drillers) 98:00 - What music we're listening to (Alfa Mist - Bring Backs, Blue Lab Beats - The Sounds Of Afrotronica, Salliefoyeh/K Collective - Young Dreamer, Tiana Major9 - Same Space) 101:10 - The Terrell Show, Estelle is an icon, the Bedingfields are dope 104:00 - One of Harry's favourite Terrell Show moments (Candice Boyd/Stevie Mackey) 106:00 - Music we're listening to (Maverick City Music - Jireh, Devin Morrison - L.O.V.E., Damien Sneed - He's Right There Right By Your Side) 109:30 - Books we're reading (Rebel Ideas - Matthew Syed, Invisible Women - Caroline Criado-Perez, Thick - Tressie McMillan Cottom, Sabbath As Resistance - Walter Brueggemann, Girl, Woman, Other - Bernadine Evaristo, Why We Sleep - Matthew Walker, Back To Black - Kehinde Andrews) 117:40 - Our watch recommendations (The Office US - Netflix, Dirty Money - Netflix, This Is My House - BBC iPlayer, The Falcon and The Winter Soldier - Disney+, Dreaming Whilst Black - BBC iPlayer 121:00 - The One - Netflix - would you find out your soulmate? Please remember to like/rate and review on Soundcloud, Apple Podcasts and Spotify. SC: @talesfromtheplantation AP: podcasts.apple.com/gb/podcast/tale…on/id1403137269 Spotify: open.spotify.com/show/26ki3XvVIIl…ENRbCB7rOP-AirBA Hit us up on: Instagram - @talesfromtheplantation Facebook - @talesfromtheplantation SoundCloud - @talesfromtheplantation Twitter - @plantationtales Tales from the Plantation is an podcast that started off as a WhatsApp group where friends came to complain about the struggles of being a black person in the workplace, and had a continuous stream of stories about microaggressions, off key comments and downright outrageous behaviour. The monthly podcast features discussions on a variety of topics from a primarily black perspective. If you have a tale about racism you've experienced, whether in the workplace, on the street etc., send it in to talesfromtheplantation@gmail.com and we'll read it out on the next show!

Profile:Greg Smyth is from St. John's, Newfoundland, Canada and currently living with his wife Amanda and Daughter Poppy in the San Francisco Bay Area. He studied Mechanical Engineering at Memorial University. He spent 10 years working in the Oil and Gas industry, before moving to Silicon Valley in 2016. Greg is also the founder of GlobalNL, a non-profit organization building a global community of people passionate about Newfoundland and Labrador.Jared's Linkedin - https://www.linkedin.com/in/jared-ottmann-3531676b/Introduction1:16 Societal impact of podcast & youtube7:44 Ethics and Philosophy19:34 The ethics of global fishery27:26 First amendment & tech company control29:44 Technological progress31:28 Climate Change49:16 Political division related to climate change53:46 How do you learn / how do you pick books to read?1:06:16 Consuming social media1:11:16 The benefits of reading fiction1:13:16 Jared's favorite books1:21:16 Wrap-up discussion on the podcastLinks:Jared's Linkedin - https://www.linkedin.com/in/jared-ottmann-3531676b/Philosophy bites podcast - https://philosophybites.comSam Harris / Jordan Peterson Debates: - #1 - https://www.youtube.com/watch?v=jey_CzIOfYE&t=5946s- #2 - https://www.youtube.com/watch?v=GEf6X-FueMo&t=2581s- #3 - https://www.youtube.com/watch?v=PqpYxD71hJUMisc. links:- Larry Flint Letter: https://www.blackrock.com/corporate/investor-relations/larry-fink-ceo-letter- Nancy Pearl Seattle Public Librarian:https://www.nancypearl.com- 5 Books Club: https://www.nancypearl.comBooks Discussed during the episode: - The Spy Who Came in from the Cold: A George Smiley Novel (George Smiley Novels)https://www.amazon.com/gp/product/0143124757/ref=ppx_yo_dt_b_asin_title_o02_s00?ie=UTF8&psc=1- Ultimate Questions by Bryan Mageehttps://www.amazon.com/Ultimate-Questions-Bryan-Magee/dp/0691178127/ref=sr_1_1?dchild=1&keywords=Brian+McGee+ultimate+questions&qid=1617653970&sr=8-1- Factfulness: Ten Reasons We're Wrong About the World--and Why Things Are Better Than You Think by Hans Roslinghttps://www.amazon.com/Factfulness-Reasons-World-Things-Better/dp/1250123828/ref=sr_1_2?crid=298ZUPEXIEV7R&dchild=1&keywords=hans+rosling+s+factfulness&qid=1617655305&sprefix=Hans+ros%2Caps%2C222&sr=8-2- How to Avoid a Climate Disaster: The Solutions We Have and the Breakthroughs We Need By Bill Gateshttps://www.amazon.com/How-Avoid-Climate-Disaster-Breakthroughs/dp/B082QYFLDR/ref=sr_1_1?crid=GE00SPVGJLY8&dchild=1&keywords=bill+gates+how+to+avoid+a+climate+disaster&qid=1617655371&sprefix=bill+gates%2Caps%2C253&sr=8-1- The Price of Peace: Money, Democracy, and the Life of John Maynard Keyneshttps://www.amazon.com/Price-Peace-Democracy-Maynard-Keynes/dp/B082QSLGG5/ref=sr_1_2?crid=3UWFGP53AZR9Z&dchild=1&keywords=price+of+peace+keynes&qid=1617655784&sprefix=price+of+peace+%2Caps%2C210&sr=8-2- Thinking, Fast and Slow by Daniel Kahnemanhttps://www.amazon.com/Thinking-Fast-and-Slow-audiobook/dp/B005Z9GAJG/ref=sr_1_3?dchild=1&keywords=thinking+fast+and+slow&qid=1617657963&sr=8-3- Why We Sleep: Unlocking the Power of Sleep and Dreams by Matthew Walkerhttps://www.amazon.com/Why-We-Sleep-Matthew-Walker-audiobook/dp/B0752XRB5F/ref=sr_1_1?dchild=1&keywords=why+we+sleep&qid=1617658111&s=books&sr=1-1- A Tale for the Time Being by Ruth Ozeki: https://www.amazon.com/A-Tale-for-Time-Being-audiobook/dp/B00BMBDCLU/ref=sr_1_1?dchild=1&keywords=a+tale+for+the+time+being&qid=1617658278&s=audible&sr=1-1- The Long Way to a Small, Angry Planet by Becky Chambershttps://www.amazon.com/Long-Small-Angry-Planet-Wayfarers/dp/0062444131

To-do-Listen sind gut, aber wertlos wenn man sie nicht erledigt - denn die Liste allein reicht nicht, wenn kein System dahinter steckt. Wir stellen verschiedene Ansätze vor, Prokrastination in den Griff zu kriegen und die eigene Produktivität zu steigern. Ressourcen: Getting Things Done (David Allen), A Mind for Numbers / Learning How to Learn (Barbara Oakley), The Power of Habits (Charles Duhigg), Why We Sleep (Matthew Walker).

Welcome back to the Neuroscience Meets Social and Emotional Learning podcast, episode #89 with Dr. Erik Won, a Harvard trained doc turned Navy flight surgeon before becoming CTO of Boeing Aerospace. Now he is the President and CMO of Wave Neuroscience, a company dedicated to creating a world where every individual—regardless of socioeconomic status, can improve their mind. Erik and the team at Wave Neuroscience are the world leading experts in Brain Health, Brain Injuries, PTSD, Depression/Anxiety among others. The tech they’ve pioneered involves using computational analytics to solve problems that have never been tackled before in the mental health space and they are doing it non-evasively, with no medications of any kind.Watch the interview with Dr. Won on YouTube here. I feel so lucky to have been introduced to Dr. Won, from another podcaster, Luke DePron,[i] a former actor, turned lifestyle and fitness entrepreneur who told me that I needed to take a look at the WaveNeuro[ii] Science Team.   Luke sent me a link to the podcast he did with Dr. Erik Won and Navy Seal Ned Mason[iii],  (if you want to listen to it, you can access it in the show notes). I was blown away with what Erik and his team are doing. If you have been interested in our past few episodes where we talk about the importance of looking at the brain, to improve performance, you will know that this is not just something that is for those involved in Special Operations in the military, elite athletes, or for people who are struggling with a brain disorder. The WaveNeuro Science Team is dealing more and more with mainstream people, like you and me, who are looking to improve their performance.Welcome Dr. Won, thank you so much for agreeing to come on the podcast to share what you are doing to help the world to improve their brains and minds with this groundbreaking technology.Before we get to the questions, I wanted to let you know that I watched your interview with Dhru Purohit (Proit) on his Broken Brain Podcast, and I’m so glad I watched that interview, prior to this one. My last podcast episode was with Dr. Andrew Newberg, the Director of Research at the Marcus Institute of Integrative Health at Thomas Jefferson University Hospital, who has dedicated his research to a topic he calls neurotheology, or connecting our brain to our spiritual and religious nature, so when I heard that you actually considered becoming a priest, early in your career, I didn’t think it was an accident that I have this opportunity to interview you after Dr. Newberg, and learn how you chose your current career path, driving you with your mission and purpose to help people with their mental health, which we need more than ever these days.Dr. Won, to get straight into the questions, I was drawn to your work after listening to your interview with Luke DePron because my husband and I recently had a SPECT image brain scan, to see if we could learn anything about ways to improve our health. I was taking tons of notes and had to rewind the interview a few times to learn how you are measuring the activity in the brain and diagnosing ways to optimize brain health with your ground breaking technology.What is the difference between a SPECT image brain scan, and how you are scanning brains at WaveNeuro.com using EEG?Can you explain exactly how the EEG scans work? Let’s say, if I’m an athlete with a traumatic brain injury, and I come in to get an EEG scan, what would your technology and treatment program look like after the scan?From the brain scans that you have done, what are seeing in the brains of regular people vs elite athletes? Is a faster processing brain better?  Can you look at someone and guess, oh they are healthy, I bet their brain is processing on the higher side? What has surprised you the most from the research you have been doing the past 10 years, and over 10,000 brain scans?I know that brain scans seem to be something that elite athletes do, to improve performance, and they have the reputation of being expensive. What do you think the future holds for people who want to “look” at their brain to optimize performance? Will it eventually be something everyone could do for a low cost, or even free, do you think?We are seeing loud and clear that there are some staples for brain health that we should all be aware of. (Improving sleep, Diet, Exercise, Optimizing Our Microbiome, and Intermittent Fasting). What are the most important health staples that you are seeing, with your work in this field?What about memory? I’ve mentioned that I scored low on my brain scan with memory recall. Is this something that you think we should just work on (to improve memory muscle?) What about processing speed. I also scored low on my ability to hit a key on a keyboard over and over again. What is processing speed important for with everyday life, and of all the people you come to see, what are most people worried about the most?Can you spot diseases like Alzheimer’s in the brain from your EEG scans?I was speaking with Sean Bartlett, your public relations manager, preparing for this interview, to capture your vision for the future with these questions, and he let me know that something that’s important to you is to find a more functional way of diagnosing mental health issues in the future.  He shared with me an article by the former NIMH Director, Thomas Insel,[iv] that talks of the new direction for the Diagnostic and Statistical Manual for Mental Disorders (DSM-5). How is your work with the brain helping to take the subjectivity out of mental health and aiming for a new functional way of diagnosing mental health in the future?To bring this podcast to a close, is there anything important that we have missed, that you think is important to cover, to end on a positive note for those listening around the world?Thank you so much Dr. Won for your time today, to explain this mind-blowing technology to us. To learn more about about WaveNeuro Science, I will post the links in the show notes, and anyone can go to www.waveneuro.com, find LinkedIn @wave-neuroscience, Instagram, Twitter and Facebook @Waveneuro.https://waveneuro.comFacebook: https://www.facebook.com/WaveNeuro/Instagram: https://www.instagram.com/WaveNeuro/Twitter: https://www.twitter.com/WaveNeuro/LinkedIn: https://www.linkedin.com/company/wave-neuroscience RESOURCES:EEG vs MRI vs FMRI “What’s the Difference” by Bryn Farmsworth, Ph.D July 12, 2019 https://imotions.com/blog/eeg-vs-mri-vs-fmri-differences/Dr. David Perlmutter’s “Alzheimer’s: The Science of Prevention” EPISODE 10 on Sleep  https://scienceofprevention.com/About Blue Light and Your Health  https://rhythmoptics.com/pages/how-blue-light-effects-healthHealth Benefits of Transcendental Meditation https://www.webmd.com/balance/guide/transcendental-meditation-benefits-techniqueIf You Feel Thankful, Write it Down. It’s Good for Your Health (Dec. 24th, 2018). https://www.npr.org/sections/health-shots/2018/12/24/678232331/if-you-feel-thankful-write-it-down-its-good-for-your-healthWOOP Device for Measuring Sleep https://www.whoop.com/thelocker/how-well-whoop-measures-sleep/Oura Ring for Sleep Tracking https://ouraring.com/Apple Watch Series 6 for Sleep Tracking https://www.youtube.com/watch?v=088iZo3grgMMatthew Walker Why We Sleep (Oct. 3, 2017)  https://www.amazon.com/Why-We-Sleep-Matthew-Walker-audiobook/dp/B0752XRB5F/ref=sr_1_1?dchild=1&keywords=why+we+sleep&qid=1602444165&sr=8-1Ketones Improves Apolipoprotein E4-related memory deficiency via sirtuin 3https://pubmed.ncbi.nlm.nih.gov/31280254/2-Photon Excitation Microscopy https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4004770/How Sleep Cleans the Brain https://www.nih.gov/news-events/nih-research-matters/how-sleep-clears-brain11 Ways Your Life Can Disrupt the Gut Microbiome https://atlasbiomed.com/blog/11-ways-your-life-can-disrupt-the-gut-microbiome/REFERENCES:[i] Luke Depron, former actor, turned lifestyle and fitness expert and host of The Live Great Lifestyle Podcast https://lukedepron.com/[ii] WaveNeuro.com Team Understanding and Improving Your Cognitive Health https://www.waveneuro.com/[iii] Luke Depron, host of Live Great Lifestyle on Understanding Your Brain Function and Performance https://podcasts.apple.com/us/podcast/neuroscience-brain-health-optimize-your-brain-function/id1375402072[iv] Post by former NIMH Director Thomas Insel on Transforming Diagnosis. https://www.nimh.nih.gov/about/directors/thomas-insel/blog/2013/transforming-diagnosis.shtml 

SMP 79:  Building the Solar Future Through Solar Forecasting   Episode Summary In this episode of the Solar Maverick Podcast, Dr. Nick Engerer who is the CTO and co-founder of Solcast speaks about how new advancements in cloud computing and satellites has allowed Solcast to create comprehensive models for solar forecasting. He also speaks about how solar forecasting is extremely important regarding profitability of solar projects and its importance when you combine storage with a solar project.   Solcast is dedicated to developing the data and tools through solar modeling and forecasting needed to plan, construct, operate and manage solar power systems across the world helping boost solar profits for projects across the world.    Our Host Benoy Thanjan Benoy Thanjan is the Founder and CEO of Reneu Energy, as well as an advisor for several solar startup companies. Reneu Energy is a premier international solar energy consulting firm and developer, and the company focuses on developing commercial and industrial solar, as well as utility-scale solar plus storage projects. The company also sources financing for solar projects and hedges both energy and environmental commodities.   Benoy received his first experience in Finance as an intern at D.E. Shaw & Co., which is a global investment firm with 37 billion dollars in investment capital. Before founding Reneu Energy, he was the SREC Trader in the Project Finance Group for SolarCity, which merged with Tesla in 2016. He originated SREC trades with buyers and co-developed their SREC monetization and hedging strategy with the senior management of SolarCity, to move into the east coast markets. Benoy also worked at Vanguard Energy Partners, Ridgewood Renewable Power, and Deloitte & Touche.   Our Guest Dr. Nick Engerer Nick is an expert in the field of solar radiation and distributed solar PV modelling, and has co-founded Solcast in 2016 out of a sincere desire to enable others to build the solar-powered future. Nick displays an unusual level of passion for developing applied research projects and collaborating with industry to make BIG ideas a reality.   Stay Connected: Benoy Thanjan Email: info@reneuenergy.com LinkedIn: @bthanjan Website: https://www.reneuenergy.com   Dr. Nick Engerer Linkedin:  https://www.linkedin.com/in/dr-nick-engerer/ Website: www.solcast.com   Nick’s Biohacking Longevity Blog https://www.nickengerer.org   Nick’s Longevity Book Recommendations   Lifespan by Dr. David Sinclair Amazon Link https://www.amazon.com/Lifespan-Why-Age_and-Dont-Have/dp/1501191977/ref=sr_1_2?dchild=1&keywords=lifespan&qid=1596301737&sr=8-2   Why we sleep?  by Dr. Matthew Walker Amazon Link https://www.amazon.com/Why-We-Sleep-Matthew-Walker-audiobook/dp/B0752XRB5F/ref=sr_1_3?dchild=1&keywords=Why+we+sleep%3F&qid=1596301816&sr=8-3   Sponsor: Thank you to our sponsor Solar Energy Systems LLC who sponsored this episode of the podcast.  Solar Energy Systems, LLC (SES) is a solar energy photovoltaic design/build firm headquartered in Brooklyn, NY and serving the Northeast U.S.  Founded in 1998, the company designs, builds, and maintains solar photovoltaic (PV) systems within the public and private domain.  I interviewed David Buckner who is the Founder and CEO of SES on Episode 65:  20 Year Solar Veteran and Entrepreneur Provides Perspective on the Solar Market.    To learn more about Solar Energy Systems, check out their website which is www.solaresystems.com.  Email SES at info@solaresystems.com or Call 718-389-1545.   Subscribe to our podcast + download each episode on itunes, Podbean and YouTube.   This episode was produced and managed by Podcast Laundry (www.podcastlaundry.com)    

GamesJedi Fallen Orderhttps://www.ea.com/games/starwars/jedi-fallen-orderFall Guyshttps://fallguys.com/Persona 4 Goldenhttps://store.steampowered.com/agecheck/app/1113000/Gunfire Rebornhttps://gunfire.herojoys.com/en/Final Fantasy VII Remakehttps://ffvii-remake.square-enix-games.com/en-usDestiny 2https://www.bungie.net/   BooksRed Risinghttps://www.penguinrandomhouse.com/series/RRT/red-rising-seriesWhy We Sleephttps://www.simonandschuster.com/books/Why-We-Sleep/Matthew-Walker/9781501144325

Today's discussion features Ian Connell. Ian is an Investment Principal at Charter School Growth Fund, a non-profit focusing on making multi-year philanthropic investments in public charter school networks. Charter School Growth Fund supports nearly 480,000 students, around 90% are students of color, and around 75% come from economically disadvantaged families. Charter School Growth Fund uses an approach similar to the venture funding model, to identify the country's best public charter schools, and to fund their expansion with the specific goal of increasing the school's vision and educational impact.Over the past 6 years at Charter School Growth Fund, Ian has focused his efforts on ed-tech and innovation in K-12 schools, and while on the investment team leading an innovation and technology strategy, Ian spends his time visiting schools, and talking to founders and partners to try to understand and identify, which school systems are developing the most novel and impactful approach to education, with the end of goal of taking the most robust and proven education designs, and scaling them to other schools to ultimately impact as many children as possible. Ian brings with him an MBA from the University of Chicago, The Booth School of Business, typically a top 3 business school globally year over year according to US News, and we find some time in the talk to visit how Ian was able to completely shift his career trajectory through the aid of a non-profit fellowship called Management Leadership for Tomorrow, an organization focused on equipping and empowering high achieving men and women from underrepresented communities. The talk today visits all of these cohesive ideas around the provision of opportunities and programming to populations that normally wouldn't have access to them.Additional Items Discussed:-Organizational inertia, and why it is so hard for big systems and organizations to effectively tackle dynamically changing challenges - whether in education or in commercial applications, how the size and age of organizations can impact their ability to change strategy and direction-Effective teaching models, and the difference between teaching 5th grade math, and teaching 5th graders math, the disparity curve across different levels of learning maturity in the average classroom, and some trends and evolutions of thinking to tackle these types of typical educational challenges.-How technology can be used to target specific educational outcomes, frameworks that support specific outcomes, megatrends in ed-tech, and big ideas on what school models may look like during COVID this coming fall.-Ideas around how to make ed-tech more interesting to institutional capital, and why the current model of venture funding in ed-tech has some addressable gaps that could change the future of education for our youth.Thank you for listening!How to Contact Ian:LinkedIn: https://www.linkedin.com/in/ianconnell/Resources:Charter School Growth Fund: https://chartergrowthfund.org/Management Leadership for tomorrow: https://mlt.org/MBA Prep Program: https://mlt.org/mba-prep/Data & Sources:Chicago Ideas: https://www.chicagoideas.com/Microsoft K12 Education Transformation Framework: https://www.microsoft.com/en-us/education/school-leaders/k-12-microsoft-education-transformation-framework/default.aspxNational Center for Children in Poverty: http://www.nccp.org/profiles/US_profile_6.htmlUnited Negro College Fund: https://uncf.org/pages/K-12-Disparity-Facts-and-StatsDepartment of Education Office for Civil Rights: https://www2.ed.gov/about/offices/list/ocr/docs/2013-14-first-look.pdfBooks Mentioned:Why We Sleep: Unlocking the Power of Sleep and Dreams: https://www.simonandschuster.com/books/Why-We-Sleep/Matthew-Walker/9781501144325--------------------------------Interested in starting your own podcast? Some candid advice here: https://www.linkedin.com/pulse/how-start-podcast-3-step-gono-go-beginners-guide-derek-russellLearn more about the Data Binge Podcast at www.thedatabinge.comConnect with Derek:LinkedIn: https://www.linkedin.com/in/derekwesleyrussell/Youtube: https://www.youtube.com/channel/UCN1c5mzapLZ55ciPgngqRMg/featuredInstagram: https://www.instagram.com/drussnetwork/Twitter: https://twitter.com/drussnetworkMedium: https://medium.com/@derekwesleyrussellEmail: derek@thedatabinge.com

"Try to put things out into the world instead of consume them"- Meghan Meghan is one of the co-hosts of Move Your Brain Move Your Body. Today Aleena interviews Meghan so you can learn a bit about what she's been going through this last year. Meghan is a Certified Athletic Trainer, CSCS, Strong First and Precision Nutrition coach. She lives in Tacoma, Washington with her boyfriend Chaz and her adorable baby golden retriever, Griffy. On this Episode: Childhood Memories Her experience at the Emerald Cup The struggle of coming back after bikini competitions Advice for bikini competitors post show Strong First Whole30 Self-care Research at University of Arkansas Meghan's Tattoos Memories of how we both met/ our friendship Books/ Podcasts Resources she mentioned on the show: Books--> Sapiens - Yuval Noah Harari, Why We Sleep - Matthew Walker, Power Up Your Brain- Alberto Villoldo and David Perlmutter Podcasts--> Mind Pump, The Genius Life, Chris Kresser, Just Fly Performance, Health Nutrition Functional Medicine & the Joe Rogan Podcast Our Information: MOVE YOUR BB Instagram Aleena's Instagram Aleena's Website Meghan's Instagram Meghan's Website Email: moveyourBB@gmail.com ---------------------------- **The information on this podcast is intended to educate and inform. It is not meant to be a substitute of advice from your physician or medical provider.

Sweet slumber! Sleep is something we all do. More importantly, sleep is something we all need for vibrant health. Listen in this week as we discuss theories of sleep, stages of sleep, and the science of why we sleep. You’ll want to listen to the end! We wrap up by giving you 10 Tips for Improving Your Sleep Hygiene.   * * *   Notes on Sleep Different levels of sleep are different for different people. It’s recommended that you get 7-8 hours of sleep a night. Sleep is really important physiologically, and the biologically, it’s a necessity in our body. You cannot get your sleep back. You cannot correct for missing sleep.   Theories on Sleep Inactivity Theory One of the earliest theories of sleep, sometimes called the adaptive or evolutionary theory. Suggests inactivity at night is an adaptation that served a survival function by keeping organisms out of harm’s way at times when they would be particularly vulnerable. Energy Conservation Theory Research has shown that energy metabolism is significantly reduced during sleep by as much as 10 percent in humans, and even more in other species. For example, both body temperature and caloric demand decrease during sleep, as compared to wakefulness. Many scientists consider this theory to be related to and part of the inactivity theory. Restorative Theory Sleep provides an opportunity for the body to repair and rejuvenate itself. Science shows animals deprived entirely of sleep lose all immune function and die in just a matter of weeks. This is further supported by findings that many of the major restorative functions in the body, like muscle growth, tissue repair, protein synthesis, and growth hormone release, occur mostly, or in some cases, only during sleep. Other rejuvenating aspects of sleep are specific to the brain and cognitive function. For example, while we are awake, neurons in the brain produce adenosine, a byproduct of the cell’s activities. The buildup of adenosine in the brain is thought to be one factor that leads to our perception of being tired. Scientists think that this buildup of adenosine during wakefulness may promote the drive to sleep. As long as we are awake, adenosine accumulates and remains high. During sleep, the body has a chance to clear adenosine from the system, and as a result, we feel more alert when we’re awake. Brain Plasticity Theory One of the most recent and compelling explanations for why we sleep is based on findings that sleep is correlated to changes in the structure and organization of the brain. This phenomenon, known as brain plasticity, is not entirely understood, but its connection to sleep has several critical implications. It’s becoming clear, for example, that sleep plays a critical role in brain development in infants and young children. Infants spend about 13-14 hours per day sleeping, and about half of that time is spent in REM sleep, the stage in which most dreams occur. A link between sleep and brain plasticity is becoming clear in adults as well. This is seen in the effect that sleep and sleep deprivation have on people’s ability to learn and perform a variety of tasks.   Stages of Sleep Stage 1 – Non-REM sleep. The changeover from wakefulness to sleep. During this short period of relatively light sleep, your heartbeat, breathing, and eye movements slow, and your muscles relax, with occasional twitches. Stage 2 – Non-REM sleep. A period of light sleep before you enter deep sleep. Your heartbeat and breathing slow, and muscles relax even further. Your body temperature drops, and eye movement stops. Stage 3 – Non-REM sleep. The period of deep sleep that you need to feel refreshed in the morning. It occurs in longer periods during the first half of the night. Your heartbeat and breathing slow to their lowest levels during sleep. Your muscles are relaxed, and it may be difficult to awaken. REM Sleep First occurs about 90 minutes after falling asleep. Your eyes move more rapidly, mixed-frequency brainwave activity becomes closer to that seen in wakefulness, your breathing becomes faster and irregular, and your heart rate and blood pressure increase to near waking levels. Most of your dreaming occurs during REM sleep, although some can also occur in non-REM sleep. As you age, you sleep less of your time in REM sleep.   Why We Sleep Matthew Walker, an expert in sleep at UC Berkley, and author of the bestselling book, Why We Sleep, said, “The decimation of sleep throughout industrialized nations is having a catastrophic impact on our health, our wellness, even the safety and education of our children. It’s a silent sleep loss epidemic. It’s fast becoming one of the greatest challenges we face in the 21st Century.” “It makes you dumber.” Cognitive function. More forgetful. Unable to learn new things. More vulnerable to dementia. More likely to die of a heart attack. Less able to fend off sickness with a strong immune system. More likely to get cancer. Makes your body literally hurt more. Lack of sleep distorts your genes and increases your risk of death generally, disrupts the creation of sex hormones, like estrogen and testosterone, and leads to premature aging.   10 Tips for Improving Your Sleep Hygiene Try to keep the same sleep schedule on weeknights and weekends. Limit the difference to no more than about an hour. Staying up late and sleeping in late on weekends can disrupt your body’s clock and sleep-wake rhythm, which is going to impact your pattern of being able to fall asleep. For children, have a set bedtime and a bedtime routine. Don’t use the child’s bedroom for time-outs of punishments. Create a quiet, comfortable sleep environment. Set your bedroom thermostat at a comfortable temperature, turn off the TV and other things that may disrupt sleep. If your pet wakes you up, keep them outside the bedroom. Your bedroom should be dark. Turn off bright lights and have a comfortable mattress. Essentia mattress Light-blocking film White noise machine Keeping your room cool An hour before bedtime, dim the lights and turn off all screens. Turn off blue light sources. If you can’t sleep, get out of bed and do something quiet and relaxing until the urge to sleep returns. Then, go back to bed. Never go to bed tipsy. Alcohol is a sedative, and sedation is not sleep. It also blocks your REM dream sleep, an important part of the sleep cycle. Your heart rate doesn’t get low enough, so you’re not getting that restorative sleep, you’re not able to really slow things down. Avoid heavy and/or large meals within a couple hours of bedtime. Having a light snack is okay. Avoid nicotine and caffeine. Nicotine and caffeine are stimulants, and both substances can interfere with sleep. The effects of caffeine can last as long as eight hours. Spend time outside every day when possible. Be physically active. Exercise before 2:00 pm every day. Exercise promotes continuous sleep. Avoid rigorous exercise before bedtime. Rigorous exercise circulates endorphins into the body, which may cause difficulty initiating sleep. If you’re a clock watcher, remove it from the line of sight. Have a comfortable pre-bedtime routine. Warm bath Meditation Quiet time Reading Connected to #4 - Stay in bed and focus on your breathing for a little while before you get up out of bed.   Naps Napping during the day may provide a boost in alertness and performance. However, if you have trouble falling asleep at night, limit naps or take them earlier in the afternoon. Adults should nap for no more than 20 minutes. Napping in preschool-age children is normal and promotes healthy growth and development. It’s the 20-minute power nap that really rejuvenates you the most and has you wake up and being alert, whereas the 30-40-minute nap can almost get you into that deep sleep again, and then you wake up out of that and you’re more groggy, and your body’s confused. It’s not sure if it should be going into deep sleep or not.     Deeper Dive Resources   TeriAnn’s Health Journey Podcast https://empoweringyouorganically.com/podcast/inspired-health-journey-teriann-trevenen/   Organixx Articles on Sleep https://organixx.com/?s=sleep   How Much Sleep Do We Really Need? https://www.sleepfoundation.org/excessive-sleepiness/support/how-much-sleep-do-we-really-need   Consequences of Insufficient Sleep http://healthysleep.med.harvard.edu/healthy/matters/consequences   Energy Conservation and Sleep https://www.ncbi.nlm.nih.gov/pubmed/7546319   Alzheimer’s Disease and Sleep https://www.sleepfoundation.org/articles/alzheimers-disease-and-sleep   Garmin Fitness Trackers https://buy.garmin.com/en-US/US/into-sports/health-fitness/cIntoSports-c571-p1.html   Oura Ring https://ouraring.com/   Why We Sleep Book https://amzn.to/2MVSjwy   Essentia Mattresses https://amzn.to/2ZouMps   Blue Light and Sleep: What’s the Connection? https://www.healthline.com/nutrition/block-blue-light-to-sleep-better   How Long Is an Ideal Nap? https://www.sleep.org/articles/how-long-to-nap/

Sweet slumber! Sleep is something we all do. More importantly, sleep is something we all need for vibrant health. Listen in this week as we discuss theories of sleep, stages of sleep, and the science of why we sleep. You’ll want to listen to the end! We wrap up by giving you 10 Tips for Improving Your Sleep Hygiene.   * * *   Notes on Sleep Different levels of sleep are different for different people. It’s recommended that you get 7-8 hours of sleep a night. Sleep is really important physiologically, and the biologically, it’s a necessity in our body. You cannot get your sleep back. You cannot correct for missing sleep.   Theories on Sleep Inactivity Theory One of the earliest theories of sleep, sometimes called the adaptive or evolutionary theory. Suggests inactivity at night is an adaptation that served a survival function by keeping organisms out of harm’s way at times when they would be particularly vulnerable. Energy Conservation Theory Research has shown that energy metabolism is significantly reduced during sleep by as much as 10 percent in humans, and even more in other species. For example, both body temperature and caloric demand decrease during sleep, as compared to wakefulness. Many scientists consider this theory to be related to and part of the inactivity theory. Restorative Theory Sleep provides an opportunity for the body to repair and rejuvenate itself. Science shows animals deprived entirely of sleep lose all immune function and die in just a matter of weeks. This is further supported by findings that many of the major restorative functions in the body, like muscle growth, tissue repair, protein synthesis, and growth hormone release, occur mostly, or in some cases, only during sleep. Other rejuvenating aspects of sleep are specific to the brain and cognitive function. For example, while we are awake, neurons in the brain produce adenosine, a byproduct of the cell’s activities. The buildup of adenosine in the brain is thought to be one factor that leads to our perception of being tired. Scientists think that this buildup of adenosine during wakefulness may promote the drive to sleep. As long as we are awake, adenosine accumulates and remains high. During sleep, the body has a chance to clear adenosine from the system, and as a result, we feel more alert when we’re awake. Brain Plasticity Theory One of the most recent and compelling explanations for why we sleep is based on findings that sleep is correlated to changes in the structure and organization of the brain. This phenomenon, known as brain plasticity, is not entirely understood, but its connection to sleep has several critical implications. It’s becoming clear, for example, that sleep plays a critical role in brain development in infants and young children. Infants spend about 13-14 hours per day sleeping, and about half of that time is spent in REM sleep, the stage in which most dreams occur. A link between sleep and brain plasticity is becoming clear in adults as well. This is seen in the effect that sleep and sleep deprivation have on people’s ability to learn and perform a variety of tasks.   Stages of Sleep Stage 1 – Non-REM sleep. The changeover from wakefulness to sleep. During this short period of relatively light sleep, your heartbeat, breathing, and eye movements slow, and your muscles relax, with occasional twitches. Stage 2 – Non-REM sleep. A period of light sleep before you enter deep sleep. Your heartbeat and breathing slow, and muscles relax even further. Your body temperature drops, and eye movement stops. Stage 3 – Non-REM sleep. The period of deep sleep that you need to feel refreshed in the morning. It occurs in longer periods during the first half of the night. Your heartbeat and breathing slow to their lowest levels during sleep. Your muscles are relaxed, and it may be difficult to awaken. REM Sleep First occurs about 90 minutes after falling asleep. Your eyes move more rapidly, mixed-frequency brainwave activity becomes closer to that seen in wakefulness, your breathing becomes faster and irregular, and your heart rate and blood pressure increase to near waking levels. Most of your dreaming occurs during REM sleep, although some can also occur in non-REM sleep. As you age, you sleep less of your time in REM sleep.   Why We Sleep Matthew Walker, an expert in sleep at UC Berkley, and author of the bestselling book, Why We Sleep, said, “The decimation of sleep throughout industrialized nations is having a catastrophic impact on our health, our wellness, even the safety and education of our children. It’s a silent sleep loss epidemic. It’s fast becoming one of the greatest challenges we face in the 21st Century.” “It makes you dumber.” Cognitive function. More forgetful. Unable to learn new things. More vulnerable to dementia. More likely to die of a heart attack. Less able to fend off sickness with a strong immune system. More likely to get cancer. Makes your body literally hurt more. Lack of sleep distorts your genes and increases your risk of death generally, disrupts the creation of sex hormones, like estrogen and testosterone, and leads to premature aging.   10 Tips for Improving Your Sleep Hygiene Try to keep the same sleep schedule on weeknights and weekends. Limit the difference to no more than about an hour. Staying up late and sleeping in late on weekends can disrupt your body’s clock and sleep-wake rhythm, which is going to impact your pattern of being able to fall asleep. For children, have a set bedtime and a bedtime routine. Don’t use the child’s bedroom for time-outs of punishments. Create a quiet, comfortable sleep environment. Set your bedroom thermostat at a comfortable temperature, turn off the TV and other things that may disrupt sleep. If your pet wakes you up, keep them outside the bedroom. Your bedroom should be dark. Turn off bright lights and have a comfortable mattress. Essentia mattress Light-blocking film White noise machine Keeping your room cool An hour before bedtime, dim the lights and turn off all screens. Turn off blue light sources. If you can’t sleep, get out of bed and do something quiet and relaxing until the urge to sleep returns. Then, go back to bed. Never go to bed tipsy. Alcohol is a sedative, and sedation is not sleep. It also blocks your REM dream sleep, an important part of the sleep cycle. Your heart rate doesn’t get low enough, so you’re not getting that restorative sleep, you’re not able to really slow things down. Avoid heavy and/or large meals within a couple hours of bedtime. Having a light snack is okay. Avoid nicotine and caffeine. Nicotine and caffeine are stimulants, and both substances can interfere with sleep. The effects of caffeine can last as long as eight hours. Spend time outside every day when possible. Be physically active. Exercise before 2:00 pm every day. Exercise promotes continuous sleep. Avoid rigorous exercise before bedtime. Rigorous exercise circulates endorphins into the body, which may cause difficulty initiating sleep. If you’re a clock watcher, remove it from the line of sight. Have a comfortable pre-bedtime routine. Warm bath Meditation Quiet time Reading Connected to #4 - Stay in bed and focus on your breathing for a little while before you get up out of bed.   Naps Napping during the day may provide a boost in alertness and performance. However, if you have trouble falling asleep at night, limit naps or take them earlier in the afternoon. Adults should nap for no more than 20 minutes. Napping in preschool-age children is normal and promotes healthy growth and development. It’s the 20-minute power nap that really rejuvenates you the most and has you wake up and being alert, whereas the 30-40-minute nap can almost get you into that deep sleep again, and then you wake up out of that and you’re more groggy, and your body’s confused. It’s not sure if it should be going into deep sleep or not.     Deeper Dive Resources   TeriAnn’s Health Journey Podcast https://empoweringyouorganically.com/podcast/inspired-health-journey-teriann-trevenen/   Organixx Articles on Sleep https://organixx.com/?s=sleep   How Much Sleep Do We Really Need? https://www.sleepfoundation.org/excessive-sleepiness/support/how-much-sleep-do-we-really-need   Consequences of Insufficient Sleep http://healthysleep.med.harvard.edu/healthy/matters/consequences   Energy Conservation and Sleep https://www.ncbi.nlm.nih.gov/pubmed/7546319   Alzheimer’s Disease and Sleep https://www.sleepfoundation.org/articles/alzheimers-disease-and-sleep   Garmin Fitness Trackers https://buy.garmin.com/en-US/US/into-sports/health-fitness/cIntoSports-c571-p1.html   Oura Ring https://ouraring.com/   Why We Sleep Book https://amzn.to/2MVSjwy   Essentia Mattresses https://amzn.to/2ZouMps   Blue Light and Sleep: What’s the Connection? https://www.healthline.com/nutrition/block-blue-light-to-sleep-better   How Long Is an Ideal Nap? https://www.sleep.org/articles/how-long-to-nap/