Logo
    Search

    Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing

    enAugust 08, 2022

    Podcast Summary

    • Utilizing Cues and Supplements to Optimize Sleep QualityLeveraging natural cues like light, temperature, and exercise alongside sleep-promoting supplements like magnesium and glycine can improve sleep quality and regulate bodily functions such as digestion and stress levels.

      To optimize your sleep, your brain and body need cues. Light, darkness, temperature, food, exercise, and caffeine are levers that can be used to promote wakefulness or sleepiness. Supplements such as magnesium, 3 and 8 apigenin, and theanine can also improve sleep quality. Glycine, GABA, and inositol are other supplements that can be helpful, especially for those following a low-carbohydrate diet, fasting, or experiencing anxiety. Cues and inputs from these levers help regulate the body's functions such as digestion, stress, and mood that affect sleep. A drop in the body temperature is required to get into sleep, and overheating can wake you up. So, cooling down the body, having a proper diet, exercise, and caffeine intake are essential to promote sleepiness and wakefulness as per our need.

    • Tools for Optimizing Your SleepOptimizing sleep involves a combination of factors such as light, temperature, exercise, food, and digital tools. Bright light from sunlight within the first 60 minutes of waking is crucial for better sleep. Creating a customized sleep toolkit is essential for good sleep.

      Optimizing sleep requires a combination of levers and tools. These include light and dark, temperature, food, exercise, caffeine supplements, inositol, and digital tools including non-sleep, deep rest scripts and self-hypnosis. One of the most important tools is bright light from sunlight within the first 30 to 60 minutes after waking up. This triggers an increase in cortisol and metabolism, enhances mental focus and physical activity, and sets in motion a timer for falling asleep later that night. Using digital tools like self-hypnosis can further enhance sleep quality. Developing a customized sleep toolkit that works best for individual sleep needs is crucial to optimize sleep.

    • The Importance of Morning Sunlight Exposure for Alertness and SleepExposure to morning sunlight, especially during the first hour after waking, can optimize alertness during the day and improve sleep at night. Even on cloudy days, getting outside and getting as much sunlight energy in your eyes is beneficial. Avoid staring directly at the sun, and use UV protection eyewear to focus sunlight onto the retina. Artificial lights cannot replace the benefits of morning sunlight, but they can help with alertness in the morning.

      Morning sunlight exposure, especially during the first hour after waking, is an important tool to optimize alertness during the day and improve sleep at night. Even on cloudy days, getting outside and getting as much sunlight energy or photons in your eyes is beneficial. However, staring directly at the sun, especially when it is brighter and higher in the sky, can be harmful to your eyes. Eyeglasses or contact lenses with UV protection can assist in focusing the sunlight onto the retina and intrinsically photosensitive retinal ganglion cells. Artificial lights in your home environment cannot replace morning sunlight viewing, but they can affect your sleep. Therefore, turn on artificial lights when waking up before the sun is out to ensure alertness, but still get outside and view sunlight once the sun has risen.

    • The Importance of Sunlight Exposure for Circadian Rhythm FunctionGetting at least 10 minutes of sunlight exposure early in the day improves energy levels and physiological functions by regulating our circadian rhythm. If you can't go outside, try sunlight simulators. Pets instinctively know to do this, so should humans.

      Getting at least 10 minutes of sunlight exposure to your eyes early in the day is crucial for regulating our circadian rhythm functions. It’s important to go outside and avoid trying to get light through a car or tinted window. If the weather is really bad or safety reasons restrict you from going out, try getting near a window. People living in extremely dark places need to use sunlight or daylight simulators like ring lights. It’s advisable to explore cheaper options that work just as well. Doing this practice regularly improves energy levels and physiological functions. Pets intuitively know to get morning sunlight, whereas humans need to be told about the science supporting this practice. If you miss a day, try to make it up the next day by getting twice as much sunlight.

    • Prioritizing Sunlight and Temperature to Set a Healthy Rhythm for Your Brain and BodyGetting bright sunlight exposure early in the day helps set your body's internal clock and suppresses melatonin, while cold water exposure or exercise increases alertness and overall health.

      To set the rhythms of your brain and body in the proper way, prioritize getting bright sunlight exposure early in the day. Sunlight triggers proper metabolism, sets a timer for you to be able to fall asleep later, and aids in the suppression of melatonin that makes you sleepy. Additionally, leverage temperature as a tool to increase core body temperature after waking up, which can be achieved through cold water exposure, exercise, or movement. Cold water exposure increases adrenaline and dopamine, making you more alert. Exercising immediately after waking up is suggested for muscular strength and grip strength, but any movement like walking or jogging while getting sunlight exposure will benefit your body and brain's overall health.

    • Tips for Optimizing Sleep by Managing Caffeine Intake and Exercise.Delay caffeine intake by 90-120 minutes after waking up, limit intake to 100mg and stop after 3 or 4 PM to avoid disrupting sleep. Moderate exercise can help feel awake and improve sleep quality.

      Delay your caffeine intake for 90 to 120 minutes after waking up to avoid the afternoon crash and optimize sleep. Regular moderate exercise can increase your core body temperature and help you feel more awake, which in turn optimizes sleep. Keep caffeine intake to a maximum of 100mg and preferably stop drinking it after 3 or 4 PM to prevent it from disrupting your sleep. Drinking decaf or limiting the total amount to less than 100mg can help in getting quality sleep. Caffeine intake late in the day can reduce the architecture of your sleep and prevent you from sleeping well.

    • The Importance of Timing and Volume in Eating for EnergyEating early and in moderate amounts can support alertness and metabolism, while also considering the impact of food volume on other organs. Layering various tools can regulate the body's timing and enhance predictability.

      Eating early in the day can support a biological clock mechanism that makes you more alert and further triggers an increase in metabolism. However, eating a large meal diverts blood and critical resources away from other organs of your body, including your brain, making you sleepy. It's important to consider not just when you eat, but also what you eat, as food volume is a strong variable in the discussion of eating for energy. Layering together different tools such as sunlight viewing, exercise, cold water, and eating can provide predictable autonomic timing for your body, giving you some predictability in your autonomic nervous system's timing.

    • How to Train Yourself to Wake Up Early and Optimize Your Wakefulness.Gradually adjust your sleep schedule, incorporate morning sunlight, exercise, and breakfast to wake up early naturally. Regulate caffeine intake, avoid naps, and improve overall sleep quality for better health and well-being.

      You can train yourself to naturally wake up early by gradually adjusting your sleep schedule and incorporating morning sunlight, exercise, and breakfast. Additionally, there are critical periods throughout the day where you can optimize your wakefulness and focus through specific actions such as regulating caffeine intake and avoiding naps that can disrupt nighttime sleep. However, napping is not necessary and may not be suitable for everyone. By leveraging these tools, you can improve your overall sleep quality, which has a significant impact on your health and well-being.

    • Tools for Effective Midday Relaxation and Better Sleep at NightTo optimize daytime relaxation and nighttime sleep, limit caffeine intake, take short naps, avoid napping too late, be mindful of light exposure, exercise in the morning, and use forced exercise prior to wake-up times to advance the circadian clock.

      During the middle of the day, it's important to leverage specific tools for a critical period of relaxation, such as naps or N SDR, limiting caffeine intake, and being mindful of the clock and delaying effects of exercise. It's also crucial to avoid napping too long or too late in the day as it will disrupt nighttime sleep. While getting sunlight throughout the day is excellent for wellbeing, we should be cautious about viewing too much light in the early evening hours to avoid disrupting the timing of sleepiness. If exercising, it's advisable to exercise in the morning to avoid disrupting the circadian clock. Forced exercise prior to wake-up times is also a potent tool in advancing the circadian clock.

    • How Sunlight Affects Our Circadian ClockGetting sunlight in the morning and evening hours can optimize our sleep patterns. Dimming artificial lights in the evening can also help establish a biological signal and promote better sleep.

      Getting sunlight in your eyes in both morning and evening hours can optimize your circadian clock by signaling when it's time to wake up and when it's time to sleep. The evening sunlight provides a second reference point for the brain and body to establish a biological signal to optimize your sleep. During critical period three of every 24 hour cycle in late evening hours, it's important to avoid bright artificial lights of any color as they can disrupt sleep and wake up your brain and body. Dimming the lights in your indoor environment most days in the evening hours can help optimize your circadian rhythm and promote better sleep.

    • Managing Light Exposure for Better Sleep QualityAvoid bright artificial lights between 10pm-4am to promote melatonin production and use bright lights during the day to stay alert. Place lights low in the environment to optimize circadian rhythm.

      To optimize sleep quality and maintain a healthy circadian rhythm, it is important to avoid bright artificial lights, especially overhead lights, between 10:00 PM and 4:00 AM. Instead, lower the lights or rely on candlelight or moonlight during this time. Bright artificial lights can disrupt the production of melatonin, which is important for feeling sleepy and falling asleep. During the day, it is helpful to use bright artificial lights, including sunlight, to stay awake and alert. The cells that activate the circadian clock reside mainly in the bottom half or two-thirds of the neural retina, which is why lights placed low in the physical environment are ideal for sleeping.

    • Tips for Better Sleep QualityDim the lights, cool down with a shower or bath, and keep your sleeping environment cool. Avoid wearing socks to help regulate body temperature and improve sleep quality.

      To improve sleep quality, dim the lights in the evening and watch the sunset to offset some of the negative effects of artificial light after 10 pm. In the evenings, take a hot bath or sauna and cool off with a shower to drop your core body temperature, which makes it easier to fall asleep. Keep your sleeping environment cool and drop the temperature by at least three degrees. If you feel too warm under the blankets, extend a hand or a foot out from under the covers. Avoid wearing socks while sleeping as it eliminates the glamorous skin portal on the bottoms of feet, which helps regulate body temperature.

    • Lowering Body Temperature & Using Behavioral Tools for Better Sleep QualityLowering core body temperature through hot baths or showers, avoiding substances like THC and alcohol, and utilizing behavioral tools and supplements like magnesium, melatonin, and glycine can lead to improved sleep quality and better overall rest.

      Lowering core body temperature can help improve sleep quality and overcome irregularities in sleep patterns caused by exercise, caffeine, and other factors. Hot baths or showers followed by cooling off can decrease body temperature and aid in falling asleep. While substances like THC and alcohol may help with sleep, they can disrupt sleep architecture and lead to suboptimal sleep quality. Instead, behavioral tools and supplement-based tools are recommended to enhance sleep quality. Dimming lights, avoiding caffeine and alcohol, cooling the room, and getting sunlight in the afternoon are some of the behavioral tools that can aid in sleep. Additionally, supplements like magnesium, melatonin, and glycine may also improve sleep quality.

    • Natural Supplements to Improve Sleep QualityA sleep stack consisting of magnesium three and eight, apigenin, and theanine can be beneficial for those struggling with sleep. However, it's important to consult a physician before adding or removing any supplements, and dosages may vary. Melatonin should be taken cautiously, as commercial products may contain excessive levels.

      The sleep stack of magnesium three and eight, apigenin, and theanine can help people who are having trouble falling and staying asleep. However, not everyone needs to take all three supplements and dosages may vary. It's recommended to talk to a physician before adding or removing any supplements. For most people, the safety margins of these supplements are broad, but some may experience gastric distress with magnesium three and eight. The ideal time to take the sleep stack is 30-60 minutes before bedtime. While melatonin can help us fall asleep, commercial products contain dosages that are far greater than what we make endogenously and can potentially be problematic when taken chronically, especially for kids.

    • Enhancing Sleep with Supplements and Free ToolsIncorporating supplements such as glycine, GABA, and inositol every third or fourth night can aid in quicker falling and easy back sleep. Cost is comparable to cost of poor sleep. Free tools like N SDR can also be helpful.

      Taking supplements such as glycine, GABA, and inositol in addition to the standard sleep stack can greatly enhance the ability to fall asleep quickly and help with falling back asleep after waking up in the middle of the night. However, it's important to use these supplements every third or fourth night as taking them too often can reduce the effectiveness of the entire sleep stack. The use of supplements can be costly, but it's within the range of some people and can be compared to the cost of poor sleep over time. Free tools such as N SDR can also be useful for getting asleep, staying asleep, and falling back asleep.

    • Various Tools to Improve Sleep QualityTo improve sleep quality, try using free yoga dress apps, eye masks, elevating feet, and breathing through the nose. Keep the room cool, elevate the head instead of feet for acid reflux, and seek a PAP device for severe sleep apnea.

      To improve the quality of sleep, one can use various tools like free yoga dress apps and videos, eye masks, elevating feet, and being a nose breather. However, using an eye mask and earplugs depend on personal preference and environment. It is important to keep the room cool to avoid overheating due to the eye mask. Those suffering from acid reflux should elevate their bed's head side and avoid elevating feet. To prevent sleep apnea, one should be a nose breather and lose excess weight if any. In cases of severe sleep apnea, a PAP device may be necessary. Upper-half face eye mass cover has a cooling effect and prevents the entry of light.

    • Importance of Nose Breathing and Sleep Consistency for Better Sleep Quality.Breathing through the nose during exercise and sleep can improve breathing overall. Consistency in sleep and wake times is crucial, with not more than an hour's sleep-in during weekends, delayed caffeine intake and deep relaxation techniques can help compensate for lack of sleep.

      To improve sleep quality, it is important to breathe through your nose during exercise, which helps in dilating your sinuses and airways resulting in better breathing overall. It is recommended to practice nose breathing during sleep as well to improve sleep quality. Consistency in sleep and wake times is also a crucial factor, as deviating from the usual schedule affects the quality and depth of sleep. Sleeping in during weekends or after late nights should not exceed an additional hour and caffeine intake should be delayed by 90-120 minutes after waking up. Deep relaxation techniques can compensate for lack of sleep, but it doesn't provide complete compensation.

    • Adjusting Your Sleep Schedule with Temperature Minimum and Circadian RhythmsUnderstanding your body's temperature minimum can help you change your sleep schedule. Bright light, exercise, and caffeine can delay your clock while exposure to bright light and physical activity after your temperature minimum can phase advance your clock. Shift workers should stay on the same shift for two weeks and use red light to avoid disruptions.

      Understanding your temperature minimum, which is two hours before your typical wake-up time, can help you adjust your sleep schedule. Bright light, exercise, and caffeine can delay your clock, making you want to sleep and wake up later, while exposure to bright light and physical activity after your temperature minimum time can phase advance your clock and make you want to sleep and wake up earlier. Adjusting your sleep schedule in this way can be especially useful for those traveling to different time zones or working shift work. If you need to be awake in the middle of your sleep cycle, use red light to avoid major disruptions. Staying on the same shift for two weeks at a time is also recommended for shift workers.

    • Improve Your Quality of Life by Optimizing Sleep through Simple ChangesAdjusting light temperature, exercise, and diet, along with understanding temperature minimum, can help improve sleep quality without any cost, leading to better cognitive abilities, grip strength, and physical performance, ultimately resulting in leading a happier and more productive life.

      Optimizing sleep is essential for mental and physical well-being and can be achieved through various tools such as adjusting light temperature, exercise, and diet. Understanding the temperature minimum can help adjust one's schedule according to changing work or school schedules, and become a morning person over time. This might improve cognitive abilities, grip strength, and physical performance. These tools are all supported by peer-reviewed research and most are completely zero cost. With better sleep quality, daytime alertness, and focus will improve tremendously. Sleep is the foundation of mental and physical health, and optimizing it can lead to a happier, more productive life overall.

    Recent Episodes from Huberman Lab

    Dr. Zachary Knight: The Science of Hunger & Medications to Combat Obesity

    Dr. Zachary Knight: The Science of Hunger & Medications to Combat Obesity
    In this episode, my guest is Dr. Zachary Knight, Ph.D., a professor of physiology at the University of California, San Francisco (UCSF), and Howard Hughes Medical Institute (HHMI) investigator. We discuss how the brain controls our sense of hunger, satiety, and thirst. He explains how dopamine levels impact our cravings and eating behavior (amount, food choices, etc) and how we develop and can change our food preferences and adjust how much we need to eat to feel satisfied. We discuss factors that have led to the recent rise in obesity, such as interactions between our genes and the environment and the role of processed foods and food combinations. We also discuss the new class of medications developed for the treatment of obesity and diabetes, including the GLP-1 agonists semaglutide (Ozempic, Wegovy) and tirzepatide (Mounjaro). We discuss how these medications work to promote weight loss, the source of their side effects, and the newer compounds soon to overcome some of those side effects, such as muscle loss. Dr. Knight provides an exceptionally clear explanation for our sense of hunger, thirst, and food cravings that translates to practical knowledge to help listeners better understand their relationship to food, food choices, and meal size to improve their diet and overall health. For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman  BetterHelp: https://betterhelp.com/huberman Eight Sleep: https://eightsleep.com/huberman Waking Up: https://wakingup.com/huberman LMNT: https://drinklmnt.com/huberman Timestamps 00:00:00 Dr. Zachary Knight 00:02:38 Sponsors: BetterHelp, Helix Sleep & Waking Up 00:07:07 Hunger & Timescales 00:11:28 Body Fat, Leptin, Hunger 00:17:51 Leptin Resistance & Obesity 00:20:52 Hunger, Food Foraging & Feeding Behaviors, AgRP Neurons 00:30:26 Sponsor: AG1 00:32:15 Body Weight & Obesity, Genes & POMC Neurons 00:39:54 Obesity, Genetics & Environmental Factors 00:46:05 Whole Foods, Ultra-Processed Foods & Palatability 00:49:32 Increasing Whole Food Consumption, Sensory Specific Satiety & Learning 00:58:55 Calories vs. Macronutrients, Protein & Salt 01:02:23 Sponsor: LMNT 01:03:58 Challenges of Weight Loss: Hunger & Energy Expenditure 01:09:50 GLP-1 Drug Development, Semaglutide, Ozempic, Wegovy 01:19:03 GLP-1 Drugs: Muscle Loss, Appetite Reduction, Nausea 01:23:24 Pharmacologic & Physiologic Effects; GLP-1 Drugs, Additional Positive Effects 01:30:14 GLP-1-Plus Development, Tirzepatide, Mounjaro, AMG 133 01:34:49 Alpha-MSH & Pharmacology 01:40:41 Dopamine, Eating & Context 01:46:01 Dopamine & Learning, Water Content & Food 01:53:23 Salt, Water & Thirst 02:03:27 Hunger vs. Thirst 02:05:46 Dieting, Nutrition & Mindset 02:09:39 Tools: Improving Diet & Limiting Food Intake 02:14:15 Anti-Obesity Drug Development 02:17:03 Zero-Cost Support, Spotify & Apple Follow & Reviews, YouTube Feedback, Social Media, Neural Network Newsletter Disclaimer
    Huberman Lab
    enJune 17, 2024

    Perform with Dr. Andy Galpin: How & Why to Strengthen Your Heart & Cardiovascular Fitness

    Perform with Dr. Andy Galpin: How & Why to Strengthen Your Heart & Cardiovascular Fitness
    I'm honored to share the first episode of the new podcast, Perform with Dr. Andy Galpin. Dr. Andy Galpin is a tenured full professor at California State University, Fullerton, where he co-directs the Center for Sport Performance and leads the Biochemistry and Molecular Exercise Physiology Laboratory. Andy is both a friend and a colleague, and I’m delighted to have assisted in the creation of this podcast. I'm certain you'll both enjoy and learn from it. Season 1 features 10 episodes, airing every Wednesday for 10 weeks. Dr. Galpin will cover everything from building strength, the importance of strength for long-term health, the science of breathing, the benefits of sleep extension, genetic testing for personalized training, and nutrition for injury recovery. While we have Episode 1 of Perform with Dr. Andy Galpin here, please be sure to subscribe and follow Perform with Dr. Andy Galpin on your preferred platform. Show notes for this episode can be found at performpodcast.com. Timestamps 00:00:00 Introduction from Dr. Andrew Huberman 00:01:07 Heart 00:03:55 Sponsors: Vitality Blueprint & Rhone 00:07:27 Muscle Types 00:09:54 VO2 max, Health & Mortality 00:15:49 Overall Health, Cardiorespiratory Fitness & All-Cause Mortality 00:25:23 Sponsor: AG1 00:26:54 Disease, Health & Mortality 00:30:02 Cardiac Muscle & Heart 00:38:29 Cardiac Muscle vs. Skeletal Muscle, Cardiac Advantages 00:43:53 Pacemakers & Heart Rate, Vagus Nerve 00:50:35 Why Doesn’t the Heart Get Sore? 00:54:32 Heart & Exercise, Stroke Volume, Ejection Fraction, Cardiac Output 00:59:21 Heart Rate Variability 01:02:41 Sponsors: Momentous & LMNT 01:06:54 Why Do You Breathe?: Oxygen, Carbon Dioxide & Respiratory Rate 01:13:37 Respiratory Rate & Stress 01:15:08 Tool: The “Three I’s”, Investigate: Heart Rate, Respiratory Rate, VO2 Max 01:19:53 Tool: Interpretation, Resting Heart Rate & Ranges 01:23:16 Tool: Interpretation: VO2 Max & Ranges 01:30:45 Athletes & Highest VO2 Max Scores 01:35:53 Elite Athletes & Context for VO2 Max Scores 01:41:42 Tool: Intervention, VO2 Max, Varying Exercise Intensities, SAID Principle 01:48:20 Tool: Varying Exercise Intensity; Intervals & Continuous Training; Frequency 01:58:18 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media 01:59:55 Conclusion from Dr. Andrew Huberman Disclaimer
    Huberman Lab
    enJune 12, 2024

    Dr. Jonathan Haidt: How Smartphones & Social Media Impact Mental Health & the Realistic Solutions

    Dr. Jonathan Haidt: How Smartphones & Social Media Impact Mental Health & the Realistic Solutions
    In this episode, my guest is Dr. Jonathan Haidt, Ph.D., professor of social psychology at New York University and bestselling author on how technology and culture impact the psychology and health of kids, teens, and adults. We discuss the dramatic rise of suicide, depression, and anxiety as a result of replacing a play-based childhood with smartphones, social media, and video games. He explains how a screen-filled childhood leads to challenges in psychological development that negatively impact learning, resilience, identity, cooperation, and conflict resolution — all of which are crucial skills for future adult relationships and career success. We also discuss how phones and social media impact boys and girls differently and the underlying neurobiological mechanisms of how smartphones alter basic brain plasticity and function.  Dr. Haidt explains his four recommendations for healthier smartphone use in kids, and we discuss how to restore childhood independence and play in the current generation.  This is an important topic for everyone, young or old, parents and teachers, students and families, to be aware of in order to understand the potential mental health toll of smartphone use and to apply tools to foster skill-building and reestablish healthy norms for our kids. For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman  Helix Sleep: https://helixsleep.com/huberman AeroPress: https://aeropress.com/huberman Joovv: https://joovv.com/huberman LMNT: https://drinklmnt.com/huberman Timestamps 00:00:00 Dr. Jonathan Haidt 00:02:01 Sponsors: Helix Sleep, AeroPress & Joovv 00:06:23 Great Rewiring of Childhood: Technology, Smartphones & Social Media 00:12:48 Mental Health Trends: Boys, Girls & Smartphones 00:16:26 Smartphone Usage, Play-Based to Phone-Based Childhood 00:20:40 The Tragedy of Losing Play-Based Childhood 00:28:13 Sponsor: AG1 00:30:02 Girls vs. Boys, Interests & Trapping Kids 00:37:31 “Effectance,” Systems & Relationships, Animals 00:41:47 Boys Sexual Development, Dopamine Reinforcement & Pornography 00:49:19 Boys, Courtship, Chivalry & Technology; Gen Z Development 00:55:24 Play & Low-Stakes Mistakes, Video Games & Social Media, Conflict Resolution 00:59:48 Sponsor: LMNT 01:01:23 Social Media, Trolls, Performance 01:06:47 Dynamic Subordination, Hierarchy, Boys 01:10:15 Girls & Perfectionism, Social Media & Performance 01:14:00 Phone-Based Childhood & Brain Development, Critical Periods 01:21:15 Puberty & Sensitive Periods, Culture & Identity 01:23:55 Brain Development & Puberty; Identity; Social Media, Learning & Reward 01:33:37 Tool: 4 Recommendations for Smartphone Use in Kids 01:41:48 Changing Childhood Norms, Policies & Legislature 01:49:13 Summer Camp, Team Sports, Religion, Music 01:54:36 Boredom, Addiction & Smartphones; Tool: “Awe Walks” 02:03:14 Casino Analogy & Ceding Childhood; Social Media Content 02:09:33 Adult Behavior; Tool: Meals & Phones 02:11:45 Regaining Childhood Independence; Tool: Family Groups & Phones 02:16:09 Screens & Future Optimism, Collective Action, KOSA Bill 02:24:52 Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Social Media, Neural Network Newsletter Disclaimer
    Huberman Lab
    enJune 10, 2024

    LIVE EVENT Q&A: Dr. Andrew Huberman at the Brisbane Convention & Exhibition Centre

    LIVE EVENT Q&A: Dr. Andrew Huberman at the Brisbane Convention & Exhibition Centre
    Recently I had the pleasure of hosting a live event in Brisbane, Australia. This event was part of a lecture series called The Brain Body Contract. My favorite part of the evening was the question and answer period, where I had the opportunity to answer questions from the attendees of each event. Included here is the Q&A from our event at the Brisbane Convention & Exhibition Centre. Sign up to get notified about future events: https://www.hubermanlab.com/events Thank you to our sponsors AG1: https://drinkag1.com/huberman Eight Sleep: https://eightsleep.com/huberman Resources Mentioned Huberman Lab Non-Sleep Deep Rest Protocols Huberman Lab Guest Series with Dr. Matt Walker Huberman Lab Guest Series with Dr. Paul Conti Huberman Lab Guest Series with Dr. Andy Galpin Dr. Becky Kennedy: Protocols for Excellent Parenting & Improving Relationships of All Kinds Perform with Dr. Andy Galpin Timestamps 00:00 Introduction 00:31 Sponsors: AG1 & Eight Sleep 03:48 Nicotine Discussion 07:42 ADHD Management: Tools & Medications 12:43 Sleep Deprivation & Recovery 18:54 Understanding & Addressing Burnout 22:12 Daily Nutrition & Eating Habits 24:40 Understanding Food & Neural Pathways 26:21 The Benefits of Elimination Diets 27:21 Intermittent Fasting & Personal Diet Choices 28:23 Top Health & Fitness Recommendations 30:50 The Value of Non-Sleep Deep Rest (NSDR) 33:08 Testosterone Replacement Therapy Insights 38:02 Breathing Techniques for Stress & Focus 41:46 Morning Sunlight & Circadian Rhythms 43:18 Parenting Tips for a Healthy Start 49:03 Final Thoughts & Gratitude Disclaimer
    Huberman Lab
    enJune 07, 2024

    Dr. Mary Claire Haver: How to Navigate Menopause & Perimenopause for Maximum Health & Vitality

    Dr. Mary Claire Haver: How to Navigate Menopause & Perimenopause for Maximum Health & Vitality
    In this episode, my guest is Dr. Mary Claire Haver, M.D., a board-certified OB/GYN and an expert on women’s health and menopause. We discuss the biology and symptoms of perimenopause and menopause and their effects on body composition, cardiometabolic health, mental health, and longevity. She explains the lifestyle factors, including nutrition, resistance training, sleep, and supplements, that can better prepare women for and improve symptoms of both perimenopause and menopause. We also discuss hormone replacement therapy (HRT) and whether HRT impacts the incidence of breast cancer or can affect cardiovascular health. We also discuss contraception, cellulite, polycystic ovary syndrome (PCOS), and how to reduce the risk of osteoporosis. This episode is rich in actionable information related to what is known about menopause and perimenopause and the stages before, allowing women of all ages to best navigate these life stages. For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman  AeroPress: https://aeropress.com/huberman  Eight Sleep: https://eightsleep.com/huberman  BetterHelp: https://betterhelp.com/huberman  InsideTracker: https://insidetracker.com/huberman  Timestamps 00:00:00 Dr. Mary Claire Haver 00:02:04 Sponsors: AeroPress, Eight Sleep & BetterHelp 00:06:26 Menopause, Age of Onset 00:09:50 Perimenopause, Hormones & “Zone of Chaos” 00:14:42 Perimenopause, Estrogen & Mental Health 00:20:04 Perimenopause Symptoms; Tool: Lifestyle Factors & Ovarian Health 00:25:26 Early Menopause, Premature Ovarian Failure; Estrogen Therapy 00:29:42 Sponsor: AG1 00:31:31 Contraception, Transdermal, IUDs; Menopause Onset, Freezing Eggs 00:38:18 Women’s Health: Misconceptions & Research 00:45:01 Tool: Diet, Preparing for Peri-/Menopause; Visceral Fat 00:48:31 Tools: Body Composition, Muscle & Menopause, Protein Intake 00:51:42 Menopause: Genetics, Symptoms; Tools: Waist-to-Hip Ratio; Gut Microbiome 00:58:22 Galveston vs. Mediterranean Diet, Fasting, Tool: Building Muscle 01:05:18 Sponsor: InsideTracker 01:06:29 Hot Flashes; Estrogen Hormone Replacement Therapy (HRT), Breast Cancer Risk & Cognition 01:15:36 Estrogen HRT, Cardiovascular Disease, Blood Clotting; “Meno-posse” 01:24:00 Estrogen & Testosterone: Starting HRT & Ranges 01:30:36 Other Hormones, Thyroid & DHEA; Local Treatment, Urinary Symptoms 01:37:57 OB/GYN Medical Education & Menopause 01:41:30 Supplements, Fiber, Tools: Osteoporosis “Prevention Pack” 01:46:53 Collagen, Cellulite, Bone Density 01:51:42 HRT, Vertigo, Tinnitus, Dry Eye; Conditions Precluding HRT  01:55:27 Polycystic Ovary Syndrome (PCOS) & Treatment; GLP-1, Addictive Behaviors 02:01:55 Post-menopause & HRT, Sustained HRT Usage 02:04:58 Mental Health, Perimenopause vs. Menopause; Sleep Disruptions, Alcohol 02:09:09 Male Support; Rekindle Libido 02:12:46 HRT Rash Side-Effect; Acupuncture; Visceral Fat 02:16:24 Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Social Media, Neural Network Newsletter Disclaimer
    Huberman Lab
    enJune 03, 2024

    Dr. Diego Bohórquez: The Science of Your Gut Sense & the Gut-Brain Axis

    Dr. Diego Bohórquez: The Science of Your Gut Sense & the Gut-Brain Axis
    In this episode, my guest is Dr. Diego Bohórquez, PhD, professor of medicine and neurobiology at Duke University and a pioneering researcher into how we use our ‘gut sense.’ He describes how your gut communicates to your brain and the rest of your body through hormones and neural connections to shape your thoughts, emotions, and behaviors. He explains how your gut senses a range of features such as temperature, pH, the macro- and micronutrients in our foods, and much more and signals that information to the brain to affect our food preferences, aversions, and cravings. Dr. Bohórquez describes his early life in the Amazon jungle and how exposure to traditional agriculture inspired his unique expertise combining nutrition, gastrointestinal physiology, and neuroscience. We discuss how the gut and brain integrate sensory cues, leading to our intuitive “gut sense” about food, people, and situations. This episode provides a scientific perspective into your gut sense to help you make better food choices and, indeed, to support better decision-making in all of life. For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Joovv: https://joovv.com/huberman LMNT: https://drinklmnt.com/huberman Helix Sleep: https://helixsleep.com/huberman InsideTracker: https://insidetracker.com/huberman Timestamps 00:00:00 Dr. Diego Bohórquez 00:02:37 Sponsors: Joovv, LMNT & Helix Sleep; YouTube, Spotify & Apple Subscribe 00:06:49 Gut-Brain Axis 00:11:35 Gut Sensing, Hormones 00:15:26 Green Fluorescent Protein; Neuropod Cells & Environment Sensing 00:26:57 Brain & Gut Connection, Experimental Tools & Rabies Virus 00:35:28 Sponsor: AG1 00:37:00 Neuropod Cells & Nutrient Sensing 00:43:55 Gastric Bypass Surgery, Cravings & Food Choice 00:51:14 Optogenetics; Sugar Preference & Neuropod Cells 01:00:29 Gut-Brain Disorders, Irritable Bowel Syndrome 01:03:03 Sponsor: InsideTracker 01:04:04 Gut & Behavior; Gastric Bypass, Cravings & Alcohol 01:07:38 GLP-1, Ozempic, Neuropod Cells 01:11:46 Food Preference & Gut-Brain Axis, Protein 01:21:35 Protein & Sugar, Agriculture & ‘Three Sisters’ 01:25:16 Childhood, Military School; Academics, Nutrition & Nervous System 01:36:15 Plant Wisdom, Agriculture, Indigenous People 01:41:48 Evolution of Food Choices; Learning from Plants 01:48:15 Plant-Based Medicines; Amazonia, Guayusa Ritual & Chonta Palm 01:56:58 Yerba Mate, Chocolate, Guayusa 02:00:22 Brain, Gut & Sensory Integration; Variability 02:06:01 Electrical Patterns in Gut & Brain, “Hangry” 02:12:43 Gut Intuition, Food & Bonding; Subconscious & Superstition 02:22:00 Vagus Nerve & Learning, Humming 02:26:46 Digestive System & Memory; Body Sensing 02:32:51 Listening to the Body, Meditation 02:40:12 Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Social Media, Neural Network Newsletter Disclaimer
    Huberman Lab
    enMay 27, 2024

    Dr. Gary Steinberg: How to Improve Brain Health & Offset Neurodegeneration

    Dr. Gary Steinberg: How to Improve Brain Health & Offset Neurodegeneration
    In this episode, my guest is Dr. Gary Steinberg, MD, PhD, a neurosurgeon and a professor of neurosciences, neurosurgery, and neurology at Stanford University School of Medicine. We discuss brain health and brain injuries, including concussion, traumatic brain injury (TBI), stroke, aneurysm, and transient ischemic attacks (TIA). We discuss key and lesser-known risk factors for brain health and explain how certain treatments and medications can improve brain health and cognitive function. We also cover novel mechanisms to improve recovery after concussions and brain injury, including the use of stem cells, temperature (mild hypothermia), and vagus nerve stimulation. Dr. Steinberg also describes new advances in neurosurgery and minimally invasive brain augmentation. This episode ought to be of interest to anyone seeking actionable tools to improve their brain health and for those seeking to improve recovery after a brain injury such as concussion, stroke, aneurysm, or TBI. For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Eight Sleep: https://eightsleep.com/huberman ROKA: https://roka.com/huberman AeroPress: https://aeropress.com/huberman LMNT: https://drinklmnt.com/huberman Timestamps 00:00:00 Dr. Gary Steinberg 00:01:44 Sponsors: Eight Sleep, ROKA & AeroPress; Subscribe on YouTube, Spotify & Apple 00:06:16 Stroke, Hemorrhage & Blood Clot 00:10:25 Blood Clots & Risk Factors, Medications, Smoking, Cholesterol 00:16:19 Heart & Brain Health; Neurosurgery & Brain Function 00:23:27 Current Technology & Neurosurgery, Minimally Invasive Techniques 00:28:13 Transient Ischemic Attacks (TIA); Spinal Cord Strokes 00:33:23 Stroke Risk: Alcohol, Cocaine & Other Drugs 00:38:24 Sponsor: AG1 00:39:55 Traumatic Brain Injury (TBI), Concussion: Sports, Testing & Recovery 00:46:45 Statins; TBI & Aspirin; Caffeine & Stroke Risk 00:48:31 Exploratory MRI: Benefits & Risks 00:51:53 Blood Pressure, Lifestyle Factors; Tool: Feeling Faint, Hydration; Sleep 00:59:52 Sponsor: LMNT 01:01:27 Chiropractic Neck Adjustment & Arterial Obstruction; Inversion Tables 01:05:16 Kids, Tackle Football, Soccer, Boxing; Mild Concussion 01:10:49 Nerve Regeneration, Stem Cells, Stroke Recovery 01:17:36 Stem Cells, Immune System, Activity 01:21:27 Injury & Recovery, Restraint Therapy 01:23:46 Neuroprotection After Injury; Mild Hypothermia 01:34:59 Platelet-Rich Plasma (PRP), Stem Cell Therapy 01:42:27 Scientific Advancements & Clinical Translation, FDA & Industry 01:47:40 Vagal Stimulation 01:53:17 Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Social Media, Neural Network Newsletter Disclaimer
    Huberman Lab
    enMay 20, 2024

    LIVE EVENT Q&A: Dr. Andrew Huberman at the ICC Sydney Theatre

    LIVE EVENT Q&A: Dr. Andrew Huberman at the ICC Sydney Theatre
    Recently I had the pleasure of hosting a live event in Sydney, Australia. This event was part of a lecture series called The Brain Body Contract. My favorite part of the evening was the question and answer period, where I had the opportunity to answer questions from the attendees of each event. Included here is the Q&A from our event at the ICC Sydney Theatre. Sign up to get notified about future events: https://www.hubermanlab.com/events Thank you to our sponsors AG1: https://drinkag1.com/huberman Eight Sleep: https://eightsleep.com/huberman Timestamps 00:00 Introduction 00:15 Live Event Recap: The Brain Body Contract 00:32 Sponsors: AG1 & Eight Sleep 03:30 Q&A Session Begins: Napping and Sleep Quality 06:34 The Power of the Placebo Effect 11:31 Entering Rest and Digest State: Techniques and Tools 15:35 Muscle Growth, Learning & the Brain 20:13 Hallucinogens: Personal Experiences & Clinical Insights 27:28 The Misunderstood Effects of MDMA 27:42 Exploring the Potential of MDMA in Clinical Settings 29:25 The Complex World of Psychedelics & Mental Health 30:07 Ketamine: From Misconception to Medical Use 31:53 The Fascinating Science of DMT 33:11 Supporting Science: Funding & Future Directions 34:48 The Gut-Brain Axis: A Key to Overall Health 40:41 Sleep Patterns and Chronotypes: Personalizing Rest 42:50 Addressing ADHD & Focus in the Modern World 49:27 Closing Remarks & Gratitude Disclaimer
    Huberman Lab
    enMay 17, 2024

    Dr. James Hollis: How to Find Your True Purpose & Create Your Best Life

    Dr. James Hollis: How to Find Your True Purpose & Create Your Best Life
    In this episode, my guest is Dr. James Hollis, Ph.D., a Jungian psychoanalyst, renowned educator and author on finding and pursuing one’s unique purpose. Dr. Hollis is also an expert in the psychology of relationships and healing from trauma. We discuss how early family dynamics and social context create patterns of both adaptive and maladaptive behavior and internal narratives that, when examined, lead to better choices and a deeply fulfilling existence. We discuss discovering your unique self-identity and purpose through specific practices of reflection, meditation and conversations with others. We also discuss self-perception and the evolution of roles within marriages, parent-child relationships, and work. Throughout the episode, Dr. Hollis provides both basic knowledge and practical tools to help us assess ourselves and better understand who we are and what we really want in careers, relationships of all kinds, and society. For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Mateína: https://drinkmateina.com/huberman Joovv: https://joovv.com/huberman BetterHelp: https://betterhelp.com/huberman Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps 00:00:00 Dr. James Hollis 00:02:14 Sponsors: Mateina, Joovv & BetterHelp 00:05:57 Self, Ego, Sense of Self 00:13:59 Unconscious Patterns, Blind Spots, Dreams; Psyche & Meaning 00:21:56 Second Half of Life, Purpose, Depression 00:25:37 Sponsor: AG1 00:27:08 Tool: Daily Reflection; Crisis 00:31:47 Families & Children, Permission & Burdens 00:37:27 Complex Identification, Self-Perception; Social Media & Borderline 00:41:55 Daily Stimulus Response, Listening to the Soul 00:45:40 Exiting Stimulus-Response, Loneliness, Burnout 00:51:19 Meditation & Perception, Reflection 00:54:58 Sponsor: Waking Up 00:56:15 Recognizing the “Shadow” & Adulthood 01:02:48 Socialization; Family & Life Journey 01:09:04 Relationships & “Otherness”, Standing Your Ground 01:15:51 Marriage, “Starter Marriages” & Evolution; Parenting 01:19:37 Shadow Issues, Success & External Reward, Personal Growth 01:27:59 Men, Alcohol, “Stoic Man”, Loneliness, Fear & Longing 01:37:33 Women & Men, Focused vs. Diffuse Awareness; Male Rite of Passage 01:44:31 Sacrifice, Relationships; Facing Fears 01:48:20 Therapy, “Abyss of the Self”, Repeating Patterns & Stories 01:55:17 Women, Career & Family, Partner Support; Redefining Roles 02:01:40 Pathology & Diagnosis, Internet 02:07:05 Life, Suffering & Accountability, “Swamplands” & Task 02:11:32 Abuse & Recovery of Self, Patience, Powerlessness 02:14:11 Living a Larger Life; “Shut Up, Suit Up, Show Up” 02:17:49 Life Stages; Despair & Integrity Conflict 02:25:00 Death, Ego, Mortality & Meaning 02:38:07 Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Social Media, Neural Network Newsletter Disclaimer
    Huberman Lab
    enMay 13, 2024

    GUEST SERIES | Dr. Matt Walker: The Science of Dreams, Nightmares & Lucid Dreaming

    GUEST SERIES | Dr. Matt Walker: The Science of Dreams, Nightmares & Lucid Dreaming
    This is episode 6 of a 6-part special series on sleep with Dr. Matthew Walker, Ph.D., a professor of neuroscience and psychology at the University of California, Berkeley and a leading public educator on sleep for mental and physical health, learning and human performance. In this episode, we discuss dreaming, including the biological mechanism of dreams, what dreams mean and their role in daytime life.  We explore how dreams can enhance our creativity and emotional well-being and help us resolve various challenges and dilemmas. We discuss how to remember and interpret your dreams and the abstractions/symbols frequently present in dreams. We also discuss nightmares and therapies to treat reoccurring nightmares. We explain what lucid dreaming is and if there are benefits or drawbacks to this type of dreaming. Dr. Walker also answers frequently asked audience questions and discusses snoring, body position, sleep supplements, sleep challenges due to aging, menopause, stopping racing thoughts, and how to fall back asleep if you wake in the middle of the night.  For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman BetterHelp: https://betterhelp.com/huberman LMNT: https://drinklmnt.com/huberman Helix Sleep: https://helixsleep.com/huberman WHOOP: https://www.join.whoop.com/huberman Momentous: https://livemomentous.com/huberman Timestamps 00:00:00 Dreaming 00:01:13 Sponsors: BetterHelp, LMNT & Helix Sleep 00:05:06 Dreams & REM Sleep 00:12:20 Evolution of REM Sleep, Humans 00:17:13 REM Sleep & PGO Waves; Dreams & Brain Activity 00:24:26 Dreams, Images & Brain Activity; Sleepwalking & Sleep Talking 00:30:51 Sponsor: AG1 00:32:04 Dream Benefits, Creativity & Emotional Regulation; Challenge Resolution 00:41:27 Daily Experience vs. Dreaming, Emotions 00:45:08 Dream Interpretation & Freud, Dream Relevance 00:52:59 Abstractions, Symbols, Experience & Dreams; “Fuzzy Logic” 01:00:28 Sponsor: Whoop 01:01:36 Nightmares; Recurring Nightmares & Therapy 01:11:08 Targeted Memory Reactivation, Sounds & Nightmares 01:15:38 Odor, Paired Associations, Learning & Sleep 01:18:53 Fear Extinction, Memory & Sleep; Tool: Remembering Dreams 01:25:38 Lucid Dreaming, REM Sleep, Paralysis 01:32:33 Lucid Dreaming: Benefits? Unrestorative Sleep? 01:44:07 Improve Lucid Dreaming 01:49:30 Tool: Negative Rumination & Falling Asleep 01:53:41 Tools: Body Position, Snoring & Sleep Apnea; Mid-Night Waking & Alarm Clock 01:58:43 Sleep Banking?; Tool: Falling Back Asleep, Rest 02:05:53 Tool: Older Adults & Early Waking; Sleep Medications 02:11:25 Tool: Menopause & Sleep Disruption, Hot Flashes 02:15:06 Remembering Dreams & Impacts Sleep Quality? 02:18:32 Tool: Sleep Supplements 02:26:48 Tool: Most Important Tip for Sleep 02:30:56 Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter Disclaimer

    Related Episodes

    #2 Top Episode of 2022: Dr. Brian Mowll on Protein Sparing Modified Fasting (PSMF) for Fat Loss

    #2 Top Episode of 2022: Dr. Brian Mowll on Protein Sparing Modified Fasting (PSMF) for Fat Loss

    Hi friends! This episode was the second most downloaded episode of 2022! Enjoy this re-cast! 

     
    There are a very limited number available so order yours now! Click here to check them out!
    -
    TREAT YOURSELF TO A TONE breath acetone device this year and kick off 2023 with a head start on your health & wellness!
    Dr. Brian Mowll is the founder and medical director of SweetLife® Diabetes Health Centers and serves clients worldwide as The Diabetes Coach™.  He is a certified diabetes care and education specialist, master licensed diabetes educator, and is certified to practice functional medicine by the Institute for Functional Medicine.

    For over 20 years, Dr. Mowll has been helping people around the world to optimize their health and metabolism, control blood sugar, and reverse type 2 diabetes using a natural, personalized lifestyle approach.

    In addition, he is the host of the #1 rated Mastering Blood Sugar podcast and author of the #1 international best-selling book, The ProFAST Diet, Burn Fat And Reverse Type 2 Diabetes In Just Six Weeks.
     

    Follow @optimalproteinpodcast on Instagram to see visuals and posts mentioned on this podcast.

    Link to join the facebook group for the podcast: https://www.facebook.com/groups/2017506024952802/

    Follow Vanessa on instagram to see her meals, recipes, informative posts and much more! Click here @ketogenicgirl

    Try the Higher Protein Keto Meal Plans & Coaching: https://www.ketogenicgirl.com

    Special thank you to our podcast sponsor:

    Sleep Breakthrough by BiOptimizers

    Visit www.sleepbreakthrough.com/fastketo to check it out! Use the coupon code FASTKETO to receive 10% OFF your order! 

    Check it out today at www.sleepbreakthrough.com/fastketo 

    -

    Prior to beginning a ketogenic diet you should undergo a health screening with your physician to confirm that a ketogenic diet is suitable for you and to rule out any conditions and contraindications that may pose risks or are incompatible with a ketogenic diet, including by way of example: conditions affecting the kidneys, liver or pancreas; muscular dystrophy; pregnancy; breast-feeding; being underweight; eating disorders; any health condition that requires a special diet [other conditions or contraindications]; hypoglycemia; or type 1 diabetes. A ketogenic diet may or may not be appropriate if you have type 2 diabetes, so you must consult with your physician if you have this condition. Anyone under the age of 18 should consult with their physician and their parents or legal guardian before beginning such a diet. Use of Ketogenic Girl videos are subject to the Ketogenicgirl.com Terms of Use and Medical Disclaimer. All rights reserved. If you do not agree with these terms, do not listen to, or view any Ketogenic Girl podcasts or videos.

     

    Airey Bros. Radio Episode 26 Matt Cooper

    Airey Bros. Radio Episode 26 Matt Cooper
    Matt “Coop” Cooper is a nutrition consultant, strength & conditioning coach, and sport scientist from California.  Driven by a semi-healthy obsession to explore human performance, Coop spends his time researching, experimenting, doing nerdy things, watching & playing basketball, and building better humans in general in the Compton/Los Angeles Area.
    Coop works with athletes and individuals-from developmental to professional levels-remotely and in-person to optimize their health, performance, and fitness. 
    Coop translates research, experience, and human performance technology to design one stop shop services and programs that address relevant areas, including nutrition, health, training, sleep, mind/body integration, the nervous system, recovery, and beyond.
    Coop's own personal journey began in athletics and fitness-until poor health states befell him at an early age-this lead to him becoming his own practitioner and fuels his current work, marrying functional health and human performance to help others evolve into suprahumans.

    Coop's Credintials 
    Certified Strength & Conditioning Specialist (CSCS), Certified Nutrition Coach (CFNC), Certified Sport Performance Specialist (Speed of Sport Affiliate), NeuFit L1 Electrotherapist, Applied Functional Science Practitioner; 3D Maps Biomechanics (Gray Institute), Postural Respiration (PRI), FlexDiet (Dr. Mike T Nelson; I.P. 2019), Certified Functional Medicine Practitioner (CFMP; I.P. 2019), Conditioning Coach (MMACA)


    Connect with Coop and Follow his Work

    Website: https://www.rewireperformance.com/facilities

    Instagram: https://www.instagram.com/rewireperformance/

    Facebook: https://www.facebook.com/Matt-Cooper-Human-Performance-117787438891305/?ref=bookmarks

    Twitter: https://twitter.com/coopwiretap


    Connect with the Airey Bros.
    https://www.instagram.com/aireybros/

    Looking for Coaching or Personal Training
    https://www.blacksheependurance.com/coaching-1

    Have you tried Keto Soups from Kettle and Fire they are delicious

    https://offers.kettleandfire.com/partner-keto-soups/


    Have you tried Shroom Tech Sport? Shroom TECH Sport helps you turn up your training volume. Whether you’re a recreational exerciser or a dedicated athlete, this means MORE: reps, circuits, miles, laps, more of the hard work you love to hate. Best of all, Shroom TECH Sport delivers improved performance all without the use of stimulants like caffeine. It's designed to be used before exercise or for a daily energy boost.

    http://onnit.sjv.io/c/478343/349600/5155

    Morning Show #22 - Improve Sleep

    Morning Show #22 - Improve Sleep

    Are you tired of tossing and turning at night, desperately seeking a better night's sleep? Look no further than the D&D Morning Show, where Drew and Dorothy dive deep into the realm of rest and rejuvenation in Episode #2: "Improve Sleep."

    In this episode, your hosts Drew and Dorothy bring their expertise and enthusiasm to the topic of sleep, sharing valuable insights and practical tips to help you catch those elusive Z's. Whether you're a night owl or an early bird, they've got something to improve your sleep quality.

    Join them as they explore:

    1. The Science of Sleep: Discover the fascinating science behind sleep cycles and why they matter for your overall well-being. Drew and Dorothy break down the importance of each sleep stage and how they contribute to a good night's rest.

    2. Healthy Sleep Habits: Learn about the habits and rituals you can incorporate into your nightly routine to create a sleep-friendly environment. From creating a calming bedtime routine to optimizing your sleep space, they've got you covered.

    3. Nutrition and Sleep: Find out how your diet can impact your sleep patterns and what foods and beverages can help or hinder your quest for a better night's sleep.

    4. Stress and Sleep: Drew and Dorothy discuss effective stress management techniques that can help you relax and unwind before bedtime, ensuring you wake up feeling refreshed.

    5. Supplements and Sleep Aids: Explore the world of sleep aids and supplements, and get expert advice on when they might be beneficial and when to approach sleep issues with caution.

    This episode is packed with practical advice, personal anecdotes, and a healthy dose of humor that will leave you ready to embark on a journey towards better sleep. Whether you're a chronic insomniac or just looking to optimize your sleep quality, Drew and Dorothy have you covered.

    So, brew yourself a cup of calming herbal tea, snuggle into your favorite blanket, and tune in to Episode #2 of the D&D Morning Show, "Improve Sleep." Get ready for a restful night's sleep and a brighter, more energized tomorrow. Sweet dreams await!

    Episode 041 - Ask Sam

    Episode 041 - Ask Sam

    Title – Ask Sam – Part 4

    Subtitle – answering your questions as we learn together

     

    Let’s do this! I often pop up a question box in our Instagram stories to see what I can help with but this time I am using them on the podcast and answering them all here. The answers are for the person who asked them, of course, BUT also for us as a community. Let’s talk through some of these popular sleep hurdles and learn together.

     

    To start on your path to solid sleep with one of our immediate assistance video series, check out www.samanthadayconsulting.com/immediate-assistance/

     

    To find out more about Samantha or to join her –

    Website – https://www.samanthadayconsulting.com/

    Instagram - https://www.instagram.com/samanthadaysleepconsulting/

    Facebook - https://www.facebook.com/samanthadaysleepconsulting/

    Optimize Your Sleep: The Top 6 Sleep Disruptors & More with Matt Gallant

    Optimize Your Sleep: The Top 6 Sleep Disruptors & More with Matt Gallant

    Hi friends! This episode is all about how to optimize your sleep for the best rest and repair possible. Sleep is a critical component of circadian health. Matt Gallant, CEO and Co-Founder of Bioptimizers, shares what he learned from spending $50,000 on his own quest to optimize his sleep. He is the CEO and Co-Founder of BiOptimizers, holds a bachelor’s degree in Kinesiology, and has over 15 years of experience formulating supplements for improving performance.

     
    There is a very limited number available so order yours now! Click here to check them out!
    -
    TREAT YOURSELF TO A TONE breath acetone device this year and kick off 2023 with a head start on your health & wellness!

     Order the TONE breath ketone device HERE

    Follow @optimalproteinpodcast on Instagram to see visuals and posts mentioned on this podcast.

    Follow Vanessa on instagram to see her meals, recipes, informative posts and much more! Click here @ketogenicgirl

    Link to join the facebook group for the podcast: https://www.facebook.com/groups/2017506024952802/

    Try the Higher Protein Keto Meal Plans & Coaching: https://www.ketogenicgirl.com

    Special thank you to our podcast sponsor:

    Sleep Breakthrough by BiOptimizers

    Visit www.sleepbreakthrough.com/fastketo to check it out! Use the coupon code FASTKETO to receive 10% OFF your order! 

    Check it out today at www.sleepbreakthrough.com/fastketo 


    -

    Prior to beginning a new diet you should undergo a health screening with your physician to confirm that a new diet is suitable for you and to out any conditions and contraindications that may pose risks or are incompatible with a new diet, including by way of example: conditions affecting the kidneys, liver or pancreas; muscular dystrophy; pregnancy; breast-feeding; being underweight; eating disorders; any health condition that requires a special diet [other conditions or contraindications]; hypoglycemia; or type 1 diabetes. A new diet may or may not be appropriate if you have type 2 diabetes, so you must consult with your physician if you have this condition. Anyone under the age of 18 should consult with their physician and their parents or legal guardian before beginning such a diet. Use of Ketogenic Girl videos are subject to the Ketogenicgirl.com Terms of Use and Medical Disclaimer. All rights reserved. If you do not agree with these terms, do not listen to, or view any Ketogenic Girl podcasts or videos.