Learn to think about health problems differently, ask questions that lead to answers, and upgrade your biology.

Male voice

The Human Upgrade with Dave Asprey

Hacking Deep Sleep – Interventions With Dave – George Hanna : 957

Today’s episode focuses on optimising your sleep. It’s designed for people who don’t have clinical insomnia but would like to fine-tune their sleep. Matt goes over five conventional tips, and five unconventional tips that may be new to you. The first tip is regularity—going to bed and waking up at the same time every day. Your brain has its own master 24-hour clock, the suprachiasmatic nucleus, which expects regularity. Second is temperature—your brain and body need to drop their temperature for you to fall and stay asleep, so the ambient temperature must be cold. Third is darkness—we need darkness to trigger the release of melatonin. Fourth is to walk it out. If it’s been around 25 minutes, and you can’t fall asleep, get out of bed, relax in another room, and come back to bed later. Finally, try to abstain from coffee from around noon and avoid drinking alcohol in the evening.Of the non-conventional tips, the first is this: if you’ve had a bad night’s sleep,  DO NOTHING. Don't wake up any later. Don't drink excessive compensation caffeine. Don't nap. And don't go to bed any earlier the following night. That explains the reasons why.The second tip is to have a wind-down routine. Your biology needs to wind down so you can descend into good sleep at night, so we should all find our own wind-down routine.Third is to stay away from naps, especially after 1pm, which is a bit like snacking before your main meal. The fourth tip is don’t count sheep. It doesn't work (in fact, it makes matters worse!) Instead, take yourself on a familiar mental walk. Doing this helps take your mind off itself and lets you fall asleep because you stop overthinking.And the ffinal unconventional tip is to remove or cover all clock faces in the bedroom. Please note that Matt is not a medical doctor, and none of the content in this podcast should be considered medical advice in any way, shape, or form, nor prescriptive in any way.The good people at<a href='https://info.insidetracker.com/mattwalker'> InsideTracker</a> are one of the sponsors of this week's episode, and they are generously offering a special 25% off any one of their programs for anyone who uses the above link during the time window of this episode.<a href='https://info.insidetracker.com/mattwalker'> InsideTracker</a> is a personalized biometric platform that analyzes your blood and your DNA to better understand what's happening inside of you and offers suggestions regarding things that you can do to better try and adjust some of those numbers, optimize them, and, as a result, optimize you.Also sponsoring this week are those fine people at<a href='https://athleticgreens.com/mattwalker'> Athletic Greens</a>, and they are generously offering 3 benefits for anyone who uses the above link for their first order: 1) a discount on your order; 2) a one-year free supply of vitamin D; 3) five free travel packs.<a href='https://athleticgreens.com/mattwalker'> Athletic Greens</a> is a nutrition drink that combines a full complement of antioxidants, minerals, and biotics, together with essential vitamins. Matt’s been using it for several years now, first because he’s serious about his health, and second, because Matt did his research on the science and ingredients in<a href='https://athleticgreens.com/mattwalker'> Athletic Greens</a> and thinks scientific data can be taken as ground truth.So, make your way over to <a href='https://athleticgreens.com/mattwalker'>Athletic Greens</a> and <a href='https://info.insidetracker.com/mattwalker'>InsideTracker</a> to take advantage of these incredible deals. And, as always, if you have thoughts or feedback you’d like to share, p<

The Matt Walker Podcast

#25: Optimising Your Sleep

Matt is back this week with his recurring series, ‘Sleep is Bloody Remarkable’. Today’s episode is all about why we are unique when it comes to sleep. When we compare our sleep to that of all other primates, humans stand out in two ways. First, we spend far less time asleep, and second, and in bloody remarkable 😂 contrast, humans get more than double the amount of REM sleep.Unlike many other primates, we humans are exclusively ground (or bed!) sleepers. In contrast, primates usually sleep arboreally, meaning in the branches of trees. During REM sleep, to prevent acting out our dreams, the brain paralyzes the body. But this is far too dangerous to do if you are sleeping up in the trees, lest you fall fatally down to earth.Homo erectus, as the first obligate biped and, with fire to deter predators and blood-sucking insects, was able to sleep fairly safely on the ground. However, fire didn’t eradicate all the risks. This forced another [bloody] remarkable change: hominids had to become far more efficient in their sleep and thus shorter duration of sleep. This re-engineering of human sleep became one of the triggers that rocketed Homo sapiens to the top of the evolutionary pyramid due to REM sleep’s supercharging of 1) our socioemotional, allowing us to form the cooperative societies that formed the basis of modern civilizations, and 2) cognitive intelligence, particularly our creativity, which was the fuel to our brain-derived engine of ingenuity that helped in the great advances of civilization. “Simply put: we sleep, therefore, we are.” Sleep really is bloody remarkable. Please note that Matt is not a medical doctor, and none of the content in this podcast should be considered medical advice in any way, shape, or form, nor prescriptive in any way.One of the sponsors of today's podcast is the biochemical electrolyte drink company <a href='https://drinklmnt.com/'>LMNT</a>, and they are very kindly offering eight free sample packs when you purchase any one of their orders at <a href='http://drinklmnt.com/mattwalker'>drinklmnt.com/mattwalker</a>. <a href='https://drinklmnt.com/'>LMNT</a> is an electrolyte sports drink - it's created from the basis of science, and it has no sugar, no coloring, and no artificial ingredients – all qualities that are so important to maintaining your blood biochemical balance. So, if you want to give <a href='https://drinklmnt.com/'>LMNT</a> a try, just head on over to <a href='http://drinklmnt.com/mattwalker'>drinklmnt.com/mattwalker</a> and get your eight free samples with your first purchase. Another sponsor of the episode today is our good friends at the athletic clothing company, <a href='https://vuoriclothing.com/'>Vuori</a>. They have a special deal where you can get 20% off your purchase when you visit <a href='http://vuori.com/mattwalker'>vuori.com/mattwalker</a>. <a href='https://vuoriclothing.com/'>Vuori</a> produces high quality clothing, and they offset their carbon footprint 100%, both of which, of course, mean a great deal to me. So, if you like athletic clothing, and you wish to help the planet out, then check them out at <a href='http://vuori.com/mattwalker'>vuori.com/mattwalker</a> and get 20% off your purchase.   So, make your way over to <a href='https://drinklmnt.com/'>LMNT</a> and <a href='https://vuoriclothing.com/'>Vuori</a> to take advantage of these incredible deals. And, as always, if you have thoughts or feedback you’d like to share, please reach out to Matt on<a href='https://www.instagram.com/drmattwalker/'> Instagram</a>.

Inspirational

#24: Sleep is Bloody Remarkable #2

Why do we sleep? It seems like such a luxury, an evolutionary oversight, a privilege some might say? But on today’s episode with Professor Russel Foster you’ll learn about why sleep is having a renaissance in both the way we think about it as a means to health as well as how the workforce should embrace it for enhanced creativity and productivity . Russell Foster is Professor of Circadian Neuroscience, Director of the Sleep and Circadian Neuroscience Institute (SCNi) and Head of the Nuffield Laboratory of Ophthalmology at the University of Oxford. His latest book <a href="https://www.amazon.co.uk/Life-Time-Science-Revolutionize-Health/dp/0241529301" rel="noopener noreferrer" target="_blank">“Life Time”</a> is a fantastic dive into everything circadian clock related and I absolutely loved it. Today we talk about: What Circadian rhythms areSleep pressureWhy we sleep and what happens when we sleepThe concept of circadian ‘entrainment’How the visual system interacts with the brainThe suprachiasmatic nuclei (SNC) as the master clockHow to figure our your chronotypeSleep, shift work and mental healthChronotherapeuticsProfessors Russels top 10 tips for ‘entraining’ your clock You can<a href="https://apple.co/37PvMMX" rel="noopener noreferrer" target="_blank"> download The Doctor’s Kitchen app for free</a> to get access to all of our recipes, with specific suggestions tailored to your health needs and new recipes added every month. We’ve had some amazing feedback so far and we have new features being added all the time - check it out with a 14 day free trial too. Do check out this week’s “Eat, Listen, Read” newsletter,<a href="https://thedoctorskitchen.com/newsletter" rel="noopener noreferrer" target="_blank"> that you can subscribe to on our website</a> - where I send you a recipe to cook as well as some mindfully curated media to help you have a healthier, happier week. We would love to get your feedback on the subject matter of these episodes - please do let me know on our social media pages (<a href="https://www.instagram.com/doctors_kitchen/?hl=en" rel="noopener noreferrer" target="_blank">Instagram</a>,<a href="https://www.facebook.com/thedoctorskitchen/" rel="noopener noreferrer" target="_blank"> Facebook</a> &<a href="https://twitter.com/doctors_kitchen?ref_src=twsrc%5Egoogle%7Ctwcamp%5Eserp%7Ctwgr%5Eauthor" rel="noopener noreferrer" target="_blank"> Twitter</a>) what you think,and give us a 5* rating on your podcast player if you enjoyed today’s episode. Check out the recipes and app here:<a href="https://apple.co/3G0zC0Z" rel="noopener noreferrer" target="_blank"> https://apple.co/3G0zC0Z</a>Join the newsletter and 7 day meal plan here:<a href="https://thedoctorskitchen.com/newsletter/" rel="noopener noreferrer" target="_blank"> https://thedoctorskitchen.com/newsletter/</a>Check out the socials here:<a href="https://www.instagram.com/doctors_kitchen/" rel="noopener noreferrer" target="_blank"> https://www.instagram.com/doctors_kitchen/</a> <hr> Hosted on Acast. See <a style='color:grey;' target='_blank' rel='noopener noreferrer' href='https://acast.com/privacy'>acast.com/privacy</a> for more information.

60+ min

The Doctor's Kitchen Podcast

#154 Sleep Better and train your Clock with Professor Russell Foster BSc PhD FRS

This episode is all about sleep. I’m here with my good friend, Mollie McGlocklin, who is the creator of Sleep is a Skill and the host of the Sleep is a Skill Podcast. Her company is one that helps people optimize sleep through a unique blend of technology, accountability, and behavioral change and this started …

Female voice

The Wellness Mama Podcast

Mollie McGlocklin on Sleep Is a Skill + Chronobiology and Circadian Rhythm

The DIYActive team share 10 causes of insomnia you need to know Episode 1739: 10 Causes of Insomnia You Need to Know by DIYActive on Why You Have a Hard Time Sleeping DIY Active's mission is to help people stay fit and active no matter where they are and no matter what life demands of them. They believe that being active can and should be fun, and that you can live a healthy life the way you want. Their sustainable approach to fitness doesn't require travel time, fees, or even social skills. The original post is located here: https://diyactive.com/10-causes-of-insomnia-you-need-to-know/  Visit Me Online at OLDPodcast.com  Interested in advertising on the show? Visit https://www.advertisecast.com/OptimalHealthDailyDietNutritionFitness Learn more about your ad choices. Visit megaphone.fm/adchoices

Optimal Health Daily - Fitness & Nutrition

1739: 10 Causes of Insomnia You Need to Know by DIYActive on Why You Have a Hard Time Sleeping

Dave and Chris discuss the outsized response to Dave’s comments about Costco rotisserie chicken and how clickbait media distorts our views. Then, they go over everything Dave ate in Boston, including comparative oyster studies and the age-old debate of lobster versus crab.
Hosts: Dave Chang and Chris Ying
Producers: Sasha Ashall, Cory McConnell, Richie Bozek, and Gabi Marler
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Food

The Dave Chang Show

Media Distortion and Lobster vs. Crab

The main topic we explore on the podcast, in many different ways, is change. How can we come to understand ourselves better, let go of who we were, and become who we wish to be? In this episode Dr. Rick and Forrest are joined by meditation teacher and former Zen monastic Caverly Morgan. They discuss how we can release our conditioning, identify the inner voice that leads to change, and get to the heart of who we are.

About Our Guest: Caverly is a meditation teacher, author, and the founder of Peace in Schools - a nonprofit which created the nation's first for-credit mindfulness class in public high schools. Her practice began in 1995, and has included eight years of training in a silent Zen monastery. She’s also the author of the wonderful new book The Heart of Who We Are: Realizing Freedom Together.

Spirituality

Being Well with Forrest Hanson and Dr. Rick Hanson

Letting Go of Our Conditioning with Caverly Morgan

A force of nature, Chef Babette is the chef and owner of Stuff I Eat, a plant-based restaurant in Inglewood, California.
After weathering an extremely challenging childhood, years addicted to drugs and processed foods, and suffering from a myriad of health issues, Babette managed to get clean and transform her life wholesale.
From going plant-based in her 40’s, to starting a restaurant in her 50’s despite no experience, to becoming the very model of fit and radiant at 72 years young, Babette is a living testament to all late bloomers that it’s never too late to change.
This conversation is about all that and more.
Show notes + MORE
Watch on YouTube
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Peace + Plants,
Rich

The Rich Roll Podcast

Chef Babette: Fit at 72, Self-Love & Life Transformation Through Food

Dr. Robert Waldinger talks about his new book The Good Life: Lessons From the World’s Longest Scientific Study of Happiness, which explores lessons from the longest scientific study of happiness.

10% Happier with Dan Harris

Lessons From the World’s Longest Scientific Study of Happiness | Dr. Robert Waldinger

This week, we’re celebrating Lunar New Year with Sarah & Kaitlin Leung from the Woks of Life, Vietnamese icon Andrea Nguyen, & Korean chef Hooni Kim

The Splendid Table: Conversations & Recipes For Curious Cooks & Eaters

773: Happy Lunar New Year!

Sam Harris speaks with Martha C. Nussbaum about her philosophical work. They discuss the relevance of philosophy to personal and political problems, the influence of religion, the problem of dogmatism, the importance of Greek and Roman philosophy for modern thought, the Stoic view of emotions, anger and retribution, deterrence, moral luck, sexual harassment, the philosophical significance of Greek tragedy, grief, human and animal flourishing, the "capabilities approach" to valuing conscious life, the rightness or wrongness of moral hierarchies, "the fragility of goodness," and other topics. If the Making Sense podcast logo in your player is BLACK, you can SUBSCRIBE to gain access to all full-length episodes at <a href= "http://samharris.org/subscribe">samharris.org/subscribe</a>. Learning how to train your mind is the single greatest investment you can make in life. That’s why Sam Harris created the <a href="http://wakingup.com/">Waking Up</a> app. From rational mindfulness practice to lessons on some of life’s most important topics, join Sam as he demystifies the practice of meditation and explores the theory behind it.

Philosophy

Making Sense with Sam Harris

#309 — Vulnerability, Politics, and Moral Worth

Meditation, Psychedelics, Mortality: A conversation with Tara and Roland Griffiths - Roland is a long-term meditator, a psychopharmacologist and professor at Johns Hopkins, and a leader in researching the clinical effects of psychedelics, including their impact on those struggling with cancer, depression or addiction. At the end of 2021, he discovered he had incurable stage 4 Colon Cancer. This conversation explores the relationship between meditation and psychedelics, and how they both can serve profound spiritual awakening and deep inner freedom in the face of mortality. Information about the endowment fund: <a href= "https://griffithsfund.org" target="_self">The Roland R. Griffiths, Ph.D. Professorship Fund</a> in Psychedelic Research on Secular Spirituality and Well-Being

Tara Brach

Meditation, Psychedelics, Mortality: A conversation with Tara and Roland Griffiths

Social settings either get you hype and excited or they make you think of a thousand other things you’d rather do and any excuse that will get you off the hook from having to go. When your fear of being around people and having to interact with them costs your dreams, your opportunities, and your growth, you have to do something different.
Vanessa Van Edwards, a.k.a. The recovering awkward person that sold millions of copies of her bestselling books, Captivate and Cues, has more tips than you can remember, so get the pen and paper or your favorite note-taking app ready. Her work with her company the Science of People has been dedicated to helping you learn to stop being awkward, start better conversations, connect with people and understand their verbal and nonverbal cues.

Some key points Vanessa share in this masterclass is:
How to master charisma Why you want to listen to your gut Understanding your level of openness, neuroticism and conscientiousness Understanding your psychology is just the beginning. Knowing how to interpret cues in different social contexts and when to address them is next level.
Vanessa gives away key ips for understanding yourself and the people around you. Warmth and competence is the magic dose to look for.
Books to check out by Vanessa Van Edwards: Captivate: https://amzn.to/3IVvvZh Cues: https://amzn.to/3wbVxjt

Follow Vanessa Van Edwards:
Website: https://www.scienceofpeople.com/
YouTube: https://www.youtube.com/c/VanessaVanEdwardsYT/featured
Twitter: https://twitter.com/vvanedwards
Instagram: https://www.instagram.com/vvanedwards/
Facebook: https://www.facebook.com/vvanedwards/

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Psychology

Tom Bilyeu's Impact Theory

How To SEDUCE & INFLUENCE Anyone With Psychology - TRY THIS & SEE RESULTS | Vanessa Van Edwards

Melvyn Bragg and guests discuss Jane Austen’s last complete novel, which was published just before Christmas in 1817, five months after her death.  It is the story of Anne Elliot, now 27 and (so we are told), losing her bloom, and of her feelings for Captain Wentworth who she was engaged to, 8 years before – an engagement she broke off under pressure from her father and godmother.  When Wentworth, by chance, comes back into Anne Elliot's life, he is still angry with her and neither she nor Austen's readers can know whether it is now too late for their thwarted love to have a second chance.

The image above is from a 1995 BBC adaptation of the novel, with Amanda Root and Ciarán Hinds 

With

Karen O’Brien
Vice-Chancellor of Durham University

Fiona Stafford
Professor of English Language and Literature at the University of Oxford

And

Paddy Bullard
Associate Professor of English Literature and Book History at the University of Reading

Producer: Simon Tillotson

Arts

In Our Time

Persuasion

Hacking Your Biohacks for Better Sleep, Fitness & Weight Control – Interventions With Dave – Sean Plotkin : 939

We have something special to share with you!

Dan Harris (host of Ten Percent Happier) flies to Dharamsala, India to spend two weeks in the orbit of His Holiness the Dalai Lama. This is the first installment of a five-part audio documentary series, something we’ve never done before now. Over the course of the episodes, we talk to His Holiness about practical strategies for thorny dilemmas, including: how to get along with difficult people; whether compassion can cut it in an often brutal world; why there is a self-interested case for not being a jerk; and how to create social connection in an era of disconnection. We also get rare insights from the Dalai Lama into everything from the mechanics of reincarnation to His Holiness’s own personal mediation practice. 

In this first installment, Dan watches as a young activist directly challenges His Holiness: In a world plagued by climate change, terrorism, and other existential threats, is the Dalia Lama’s message of compassion practical — or even relevant? 

Want more of The Dalai Lama’s Guide to Happiness? Listen to the Ten Percent Happier podcast here.

Today's podcast is sponsored by BetterHelp. Click to receive 10% off your first month with your own licensed professional therapist: betterhelp.com/metta







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Metta Hour with Sharon Salzberg

Feed Drop: The Dalai Lama’s Guide to Happiness from Ten Percent Happier

Jesuit priest and founder of Homeboy Industries, Father Greg Boyle, guides us through the Homeboy Way - a life full of love, clarity, and unshakable goodness.

Finding Mastery with Dr. Michael Gervais

Compassion Can Transform The World | Father Greg Boyle

In this Episode, We Discuss How to Eat for Better Mental Health and…
<ul>
<li>The emerging field of nutritional psychiatry and why it's so important</li>
<li>Simple strategies to enhance mental health and prevent mental health problems</li>
<li>How exercising and eating well are the most powerful antidepressants</li>
<li>Why healthier brains lead to less conflict, more love, and more laughter</li>
<li>Why we tend to overcomplicate nutrition when it is actually quite simple</li>
</ul>
To learn more about Drew Ramsey and his work, <a href="https://www.oneyoufeed.net/how-to-eat-for-better-mental-health/">click here</a>!See <a href="https://omnystudio.com/listener">omnystudio.com/listener</a> for privacy information.

The One You Feed

How to Eat for Better Mental Health with Dr. Drew Ramsey

How do you know when you're ready to be a principal? This is one of The Modern Principal's most-asked questions, and on this week's podcast, we're breaking down the ways you might know you're ready for the role! The principalship is hard and grueling but also one of the most fulfilling and fun - are you ready to make the jump! Tune in this week to find out!

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