sleep health

LOUISA NICOLA is a neurophysiologist, founder + CEO of Neuro Athletics,, she’s a top-tier performance coach to elite world performers + an incredible podcast host of the top-rated podcast, The Neuroexperince

Her passion began over a decade ago when she trained for the Olympics to represent Australia in the triathlon. During this time, she was hit by a car and suffered seemingly insurmountable injuries. Determined to accelerate her recovery, she began integrating brain training into her physiology regimen and made a MIRACULOUS recovery. Not only did she go to the World Championship series, she placed 13th in the triathlon.

This showed her that pursuing EXCELLENCE will always be complete with mastering the intersection of neuroscience and performance. Now she helps many elite performers become the top 1% in their field by leveraging neuroscience, exercise physiology, and biomedical services.

In this conversation, you’ll learn…

• The 4 stages of sleep + how to optimize them by your circadian rhythm and fitness routine

• How to exercise in ways that will enhance your mood, increase longevity, and prevent illness

• The relationship between confidence and brain health

• When to use supplements and how to integrate them properly into your lifestyle

• Why Louisa highly recommends CREATINE for optimal performance + wellness

• The parallel between confidence and dopamine released in the brain + how to use it to set goals that are achievable + SUSTAINABLE

Let me know how this episode impacted you via IG in the comments, DMs + story shares, and tag @roxylook + @blackbeltbeauty  -- I LOVE connecting with you. 

Are you loving The Roxanne Show? We would LOVE your support!  Subscribe, share + give our podcast a 5 Star rating, and review HERE

My team and I deeply appreciate your support!

Enjoy! 

xRx

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RESOURCES

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Welcome to the podcast about how to use reason and science to live a long, healthy, decent life.

Subscribe to join the host, Greg Potter, as he unveils the latest science and the secrets of some of the most brilliant people, including scientists, coaches, entrepreneurs, and many others.

You can also find the Reason & Wellbeing on YouTube here.

People and resources featured in this episode:

Greg Potter, PhD. Follow Greg on Instagram here.

Journal article: Sleep Health: Can We Define It? Does It Matter?

Podcast: Your Body Clock: How to Align Your Circadian Rhythms for Better Health and Performance | Greg Potter (Solo Episode).

Podcast: Chrononutrition, Chronoexercise, Chronopharmacology, and Circadian Disruption in Society | Greg Potter (Solo Episode).

Podcast: The Effects of Shift Work on Health and Performance | Debra Skene, Professor of Neuroendocrinology.

Podcast: How Shift Workers Can Use Light, Melatonin, Naps, Physical Activity, and Nutrition to Feel Better | Debra Skene, Professor of Neuroendocrinology.

Disclaimer: This podcast is for informational purposes only. The podcast does not constitute the practice of medicine or any other professional healthcare service. The use of information on this podcast or materials linked from this podcast is exclusively at the listener’s own risk. The contents of this podcast are not intended to substitute for professional medical advice, diagnosis, or treatment. Listeners should not wait to obtain or disregard medical advice for any medical conditions they have and should seek the assistance of their healthcare professionals for such conditions. Under no circumstances shall Greg Potter, Greg Potter PhD Limited, or any guests or contributors to the podcast be responsible for damages arising from the use of the contents of this podcast.

The downsides of sleep deprivation are legion: irritability, poor judgment, even lowered testosterone. Yet the duties of the .mil and LE career fields are well known for demanding odd and/or long hours that can make it hard to get good sleep. Mike talks with Dr. Paul Sargent of O2X, a specialist in human performances and sleep factors, in how to get the good shut-eye.

Dr. Sargent retired from a 25 year Navy career that included such exotic postings as being the only psychiatrist in Anbar Province, where he helped stand up the Combat Sleep School. How to maximize healthy sleep hygiene without using drugs that might blunt the tactical edge is his specialty, and in this episode he talks with Mike about the best way we can adapt modern life schedules to bodies that have ancient sleep needs.

Links:

J. Bryan Sexton: 3 Good Things - https://youtu.be/OYMQYhey08w

Find us on social media (Facebook/Twitter/Instagram/YouTube) @TacTangents
You can join the conversation in our Facebook Discussion Group.
Find all of our episodes, articles, some reading list ideas, and more on our website www.tacticaltangents.com

Like what we’re doing? Head over to Patreon and give us a buck for each new episode. You can also make a one-time contribution at GoFundMe.

Intro music credit Bensound.com

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in this quick tip episode of the podcast, we dive into the topic of melatonin and its effects on sleep. If you struggle with getting a good night's sleep, you may have heard of melatonin as a natural sleep aid. But what exactly is melatonin, and how does it work?

We start by explaining what melatonin is and where it comes from, including how our bodies naturally produce it. Then, we discuss the potential benefits and drawbacks of using melatonin as a sleep aid, including dosage recommendations and potential side effects.

Whether you're looking to improve your sleep quality or just curious about the science behind melatonin, this quick tip episode is for you. Tune in to learn more about this natural sleep aid and how it may be able to help you get the restful, rejuvenating sleep you need.
#sleepaid  #melatonin #quicktips #sleephealth #sleepbetter #sleepquality #naturalsleepaid #sleepwell #healthysleep #dosage #benefitsanddrawbacks #sleepscience #healthtips #selfimprovement #wellness #sleepingtips #insomnia #sleepdisorders

For today’s podcast episode, I was joined by Dr. Shelby Harris, a clinical psychologist and sleep specialist supporting women to overcome insomnia with cognitive behavioural therapy. We discuss her book, A Woman’s Guide to Insomnia, and the unique challenges that women face with their sleep versus men. 

Shelby shares tips and behavioural strategies to help you get started on your sleep journey and gives us the low-down on solutions that are evidence-based and have been proven to support a better night sleep. 

If you’ve struggled with your sleep in the last year, this episode will help you fall in love with taking care of this part of your health. We talk about wearable sleep trackers, what the ideal amount of time to sleep is, and how to make subtle changes that could have a big impact on your sleep schedule. 

You can learn more about Shelby on her website https://www.drshelbyharris.com/  or through social @SleepDocShelby

Shelby Harris, PsyD, DBSM is a clinical psychologist and sleep specialist in private practice in NY. She is board certified in Behavioral Sleep Medicine and treats a wide variety of sleep, anxiety and depression issues using evidence-based, non-medication treatments. Her self-help book, The Women’s Guide to Overcoming Insomnia: Get a Good Night’s Sleep Without Relying on Medication was published in 2019. Dr. Harris holds a dual academic appointment as Clinical Associate Professor at the Albert Einstein College of Medicine in both Neurology and Psychiatry. Before going into private practice, she was the longstanding director of the Behavioral Sleep Medicine Program at the Sleep-Wake Disorders Center at Montefiore Medical Center in NYC, NY. Dr. Harris has been an invited columnist for the New York Times “Consults Blog,” and is frequently quoted in the media, including the New Yorker and Washington Post. She has appeared on the Today Show, Good Morning America and CBS Mornings. Dr. Harris can also be found on Instagram at @SleepDocShelby where she provides evidence-based information about sleep wellness and sleep disorders.

Sean Folkson, CEO of NightFood, says midnight snacking and meals before bed can affect the quality of sleep. In this episode, he speaks with host Robin Trimingham about what kind of nutrition changes and offerings can be made in order to improve the quality of sleep and therefore impact hotel brand loyalty.

What’s your relationship with sleep?  Were you a good sleeper as a baby? If so, that could mean you need a lot of sleep as an adult!  My mom told me that I slept through the night pretty early on as a baby!  You’re welcome Mom!  Unfortunately that trend didn’t keep going.  There did come a point where me and sleep were NOT friends and I suffered from really bad insomnia!  From late high school, through the early years of my career there I would have many sleepless nights.  The cause, well of course stress! But also my lifestyle and what I was consuming.  From bad food to late night emails.  

Listen in as we talk about:

• Sleep and feeling so tired after getting hit with Covid 
• Suffering from Insomnia and how I had to training myself to turn off my brain 
• Sleeping pattern as infant lead  
• Student life and early in my career I was stressed and that caused my insomnia. 
• The need for a good night time is essential to overall healthy 
• Tips for getting better quality sleep.   
• Impact of removing coffee from my diet was life changing. 
• Mind tire vs. physically tired and importance of moving the body
• Time of day that you eat has a big impact on your sleep
• Foods that have a big sleep impact - Sugar and other processed foods
• Taking inventory of food you eat and when you eat it 
• Night routine - so important 
• Showing at night let’s me release my thoughts 
• Sleep meditation helps unwind. 

Do you love the show? I would appreciate your support in keeping the show growing. You can do so by joining the Podcast Patreon here. 

I’d love to connect with you:

• Come follow me on Instagram: https://www.instagram.com/jess.loves.life/ 

• Signup for my new newsletter at: https://jessicastephens.ca/ 

• Or read more about all the things I love on my Blog: https://jessicastephens.ca/blogs/jess-loves-life 

Are you ready to sleep better at night and do it naturally?

One of the top-rated podcast episodes on my podcast was episode 3, which all about sleep, and I know it’s one of the most helpful topics that you want to learn more about.

In this episode, I speak with Professor Colin Espie, Co-Founder and Chief Scientist of Big Health and Professor of Sleep Medicine in the Nuffield Department of Clinical Neurosciences at the University of Oxford. 

A world renowned sleep expert, Professor Espie is focused on improving the clinical assessment and treatment of sleep disorders, particularly using Cognitive Behavioural Therapeutics (CBTx), and studying sleep’s relationship to mental health. He has published more than 300 scientific papers in his career and has been elected as a  Fellow of the British Psychological Society, the Royal Society of Medicine, and the American Academy of Sleep Medicine.

Prior to founding the University of Oxford’s Experimental & Clinical Sleep Medicine research programme in the Sleep & Circadian Research Institute in 2013, Professor Espie was the founding Director of the University of Glasgow Sleep Centre. In 2015, he was appointed an Honorary Fellow of the British Association for Behavioural & Cognitive Psychotherapies, and was awarded the Mary A. Carskadon Outstanding Educator Award by the Sleep Research Society in 2017. A highly sought after public speaker, Professor Espie regularly shares his latest research on sleep and sleep disorders, and serves as scientific expert in television and documentary interviews. 

Listen in as we talk about:

• [2:10] Why so many people struggle with sleep
• [4:00] Do people struggle more with sleep today vs. 30-40 years ago?
• [5:45] The biggest culprits that affect our sleep
• [8:00] What cognitive behavioural therapy is and how it can help you with sleep
• [15:20] The impact of sleep medications, lights, technology, and alcohol are not conducive to proper sleep
• [25:10] Why it’s important to follow what feels good to you when it comes to sleep
  
  

Notes from Natalie:

• Sign Up for Natalie’s Newsletter 
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• Collaborate here!

Resources Mentioned in This Episode:

• Overcoming Insomnia: A Self-Help Guide Using Cognitive Behavioral Therapy Techniques" by Dr. Colin Espie
• Episode 3: Must-Have Tips for Better and Restful Sleep with Suzy Cohen
• Sleepio App

Connect with Dr. Colin Espie  

• Twitter
• LinkedIn
• www.bighealth.com 

Connect with Natalie Tysdal

• On Instagram
• On YouTube
• On Facebook
• Website

If you need a little help forming some selfcare goals and sticking to them, boy, do I have the 1-page resource for you.

In this episode, I walk you through the 1-pager that I've developed over the past 20 years that tackles the 13 wellness categories for your emotions, mental, physical, energetic and social goals. This episode is a part one of two (so be sure to look for episode 106) as I walk you through each of the 13 essential categories and how to EASILY get your daily self-care habits and goals on track.

Here is the link to grab your free 1-page resource.

Wishing you love and light - Marla

To join Marla's Wellness Insiders' email group, you can follow the link here. 

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

In this episode, we share the most important lessons learned in becoming full-time entrepreneurs, including budgeting, outsourcing, time management, prioritizing mental health, and more! If you are thinking about starting your own business -- or are in the midst of navigating life as your own boss -- you won't want to miss this episode! Special thanks to Viome for sponsoring this episode.

We discuss:

• Key steps we took to start own our businesses (online coaching and content creation)
• How to build your network from the ground up
• When is the right time to hire a virtual assistant?
• How to incorporate biohacking into your professional practices
• Key diagnostic tests we use to measure our health and wellbeing
• Time management and how to set your own schedule
• Striking balance between professional and personal life

Learn more about Viome:

• For specific food guidance for your body's needs, check out the Viome Health Intelligence Test Kit and use code B&B for special savings and order your kit here.

If you want to learn more about some of our go-to products for recovery and performance, check out our B&B Favorites Page: https://beautyandthebiohacker.com/favourites

ABOUT BEAUTY & THE BIOHACKER:

• Learn more: beautyandthebiohacker.com
• Email us at info@beautyandthebiohacker.com

ABOUT RACHEL & KATIE:

• Learn more with Rachel Varga BScN, RN, CANS, Board Certified Aesthetic Nurse Specialist https://RachelVarga.ca
• BOOK YOUR ONE ON ONE Virtual Skin and Aging Consultation with Rachel Varga here: https://RachelVarga.ca/get-started
• Learn more with Katie Type A: https://katietypea.com
• Check out Katie Type A's YouTube Channel: https://bit.ly/3le3MUJ

DISCLAIMER: Information in this podcast and interview is not to be taken as medical advice, and always consult with your Physician before making any lifestyle changes. The material shared by guests in this podcast is not the opinion of Rachel Varga or Katie Moore, and disclaims any responsibility of inaccurate credentials of guests or information used that may cause harm. Always consult with your licensed Physician before any lifestyle modifications.

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

In this episode, we sit down with Wes Pfiffner of Joovv to discuss one of the biggest trends in biohacking: red light therapy.

TOPICS DISCUSSED:

• Joovv v. the competition
• Red Light Therapy and Vitamin D
• Skincare hacks with red light
• Near Infrared v. Far Infrared v. Mid Infrared
• Using Joovv for performance and recovery
• and more!

ABOUT JOOVV: Joovv's mission is to make people stronger, more balanced, happier, and ultimately healthier through harnessing the power of light and innovation. They believe balance is the key to achieving health and wellness. Just like diet and exercise, light is a crucial ingredient for human health. They are committed to educating, researching, innovating, and engineering the safest, most effective light therapy devices in the world.

LEARN MORE: joovv.com (use code "BB" at checkout for special discount code)

ABOUT WES: Wes Pfiffner is a member of Joovv's leadership team, and leads all their marketing efforts. Wes has a background in marketing and is a complete nerd when it comes to all things health and fitness related.

If you want to learn more about some of our go-to products for recovery and performance, check out our B&B Favorites Page: https://beautyandthebiohacker.com/favourites

ABOUT BEAUTY & THE BIOHACKER:

• Learn more: beautyandthebiohacker.com
• Email us at info@beautyandthebiohacker.com

ABOUT RACHEL & KATIE:

• Learn more with Rachel Varga BScN, RN, CANS, Board Certified Aesthetic Nurse Specialist https://RachelVarga.ca
• BOOK YOUR ONE ON ONE Virtual Skin and Aging Consultation with Rachel Varga here: https://RachelVarga.ca/get-started
• Learn more with Katie Type A: https://katietypea.com
• Check out Katie Type A's YouTube Channel: https://bit.ly/3le3MUJ

DISCLAIMER: Information in this podcast and interview is not to be taken as medical advice, and always consult with your Physician before making any lifestyle changes. The material shared by guests in this podcast is not the opinion of Rachel Varga or Katie Moore, and disclaims any responsibility of inaccurate credentials of guests or information used that may cause harm. Always consult with your licensed Physician before any lifestyle modifications.

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

In this episode, we sit down with Melanie Avalon (podcaster, actress) to discuss all things biohacking and the important role women play in shaping the future of this industry.

We discuss:

• Sleep tracking devices
• Intermittent fasting
• Grounding
• EMFs
• Red light therapy
• Apollo Neuro
• Finding Your Inner Confidence
• and more!

ABOUT MELANIE AVALON:

Melanie Avalon is a SAG-AFTRA actress, author of "What When Wine: Lose Weight and Feel Great with Paleo-Style Meals, Intermittent Fasting, and Wine" (W.W. Norton Countryman Press 2018), and host of the top iTunes podcasts "The Melanie Avalon Biohacking Podcast" and "The Intermittent Fasting Podcast" with NYT best seller co-host Gin Stephens.

Melanie is certified as a wine specialist by the WSET, as a holistic nutritionist by the AFPA, and is a member of Mensa International. Melanie developed the top iTunes app “Food Sense Guide” to help those with food sensitivities, and she currently runs 3 rapidly growing FB groups with over 10K members. Learn more at melanieavalon.com.

If you want to learn more about some of our go-to products for recovery and performance, check out our B&B Favorites Page: https://beautyandthebiohacker.com/favourites

ABOUT BEAUTY & THE BIOHACKER:

• Learn more: beautyandthebiohacker.com
• Email us at info@beautyandthebiohacker.com

ABOUT RACHEL & KATIE:

• Learn more with Rachel Varga BScN, RN, CANS, Board Certified Aesthetic Nurse Specialist https://RachelVarga.ca
• BOOK YOUR ONE ON ONE Virtual Skin and Aging Consultation with Rachel Varga here: https://RachelVarga.ca/get-started
• Learn more with Katie Type A: https://katietypea.com
• Check out Katie Type A's YouTube Channel: https://bit.ly/3le3MUJ

DISCLAIMER: Information in this podcast and interview is not to be taken as medical advice, and always consult with your Physician before making any lifestyle changes. The material shared by guests in this podcast is not the opinion of Rachel Varga or Katie Moore, and disclaims any responsibility of inaccurate credentials of guests or information used that may cause harm. Always consult with your licensed Physician before any lifestyle modifications.

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Who tends to wake up earlier?  Who is more prone to sleep apnea?  What role do hormones play?  And how can you keep your partner's sleep issues from keeping you awake?

Those questions and more are explored in this episode as host, Jonathan Fialkow, M.D. welcomes Harneet Walia, M.D., medical director of sleep medicine and continuous improvement at Baptist Health's Miami Cardiac & Vascular Institute. 

TUNE IN TO LEARN:
Everything you need to know about light exposure in the modern world to sleep deeper and on time, to wake up fresh, focused and motivated.
Light matters, especially the light around bedtime after sunset.
Wrong light at the wrong times might be the reason why you never feel motivated to pursue higher goals or to exercise.

F.lux - to switch your screens to red light at night.


Produced by Angela Shurina,
CERTIFIED HEALTH  360 NUTRITION  PERFORMANCE COACH
IG: @1000yearyoung
GET MY FREE 10-DAY EMAIL HEALTH COURSE. THE FOUNDATION SERIES.
JOIN TEAM LEAN!

Brought to you by Angela Shurina
EXECUTIVE HEALTH AND OPTIMAL PERFORMANCE COACH
Change in days - not in years!
"🧠 NO MIDDAY SLUMP" - Secrets of Neuroscience PDF Report https://BrainBreakthroughCoach.com/newsletter

TUNE IN TO LEARN:
When it's best to go for morning walks to reset our circadian clock;
When it's too late to have your morning walk;
When to take a cold shower to optimize body temperature for alertness during the day and sleepiness at night;
When it's best to do sauna for sleep.


Produced by Angela Shurina,
CERTIFIED HEALTH AND NUTRITION COACH
IG: @1000yearyoung
GET MY FREE 10-DAY EMAIL HEALTH COURSE. THE FOUNDATION SERIES.
JOIN TEAM LEAN!
Fit, Lean and Healthy Body and Mind Simplified!
best science + routines of high achievers = simple daily action steps for you!
SUBSCRIBE

Brought to you by Angela Shurina
EXECUTIVE HEALTH AND OPTIMAL PERFORMANCE COACH
Change in days - not in years!
"🧠 NO MIDDAY SLUMP" - Secrets of Neuroscience PDF Report https://BrainBreakthroughCoach.com/newsletter

Doctors often tell us to get plenty of sleep. But why? Is there science behind our need for shut-eye?  Delve deep into sleep's connection to our health on this episode.  Host Jonathan Fialkow, M.D. welcomes sleep medicine physician Jeremy Tabak, M.D. to talk about sleep health, sleep disorders, sleep medications and more.

For more information about Baptist Health South Florida Sleep Centers please visit BaptistHealth.net/sleep