Manage your weight, sleep and athletic performance by training your metabolism to use fat and carbs more efficiently.

Male voice

Inspirational

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60+ min

The Human Upgrade with Dave Asprey

How to Hack Your Metabolism and Power Your Energy – Michal Mor, Ph.D. : 962

Fact: If you’re not sleeping, you’re wrecked. Here’s how to hack your sleep and regain your power.

Sleep Breakthroughs, Stacks & Solutions – Matt Gallant : 996

AI helps your body recover and rest while you’re asleep, which means you’ll have more energy when you’re awake.

How Sleep Tech Improves Your Performance – Matteo Franceschetti : 997

This episode is brought to you by <a href="http://rupahealth.com/" rel="noopener noreferrer" target="_blank">Rupa Health</a>, <a href="http://www.butcherbox.com/farmacy" rel="noopener noreferrer" target="_blank">ButcherBox</a>, and <a href="http://timelinenutrition.com/drhyman" rel="noopener noreferrer" target="_blank">Mitopure</a>. Sleep is a keystone of health. Most people know they should get more high-quality sleep, but they don’t really know where to start. But understanding the way our brain and neurotransmitters work means we can hack our sleep to not just feel amazing but to level up our focus, skills, and knowledge. And it’s not all about what happens at night, either—getting the right exposure to light at the right times has a profound impact on our circadian rhythms and the way our bodies transition to sleep. In today’s episode, I talk with Dr. Roger Seheult, Dhru Purohit, and Dr. Andrew Huberman about why optimizing your sleep should be prioritized and how you can get better sleep. Dr. Roger Seheult is currently an associate clinical professor at the University of California, Riverside School of Medicine, and an assistant clinical professor at the School of Medicine and Allied Health at Loma Linda University. Dr. Seheult is quadruple board certified in Internal Medicine, Pulmonary Diseases, Critical Care Medicine, and Sleep Medicine through the American Board of Internal Medicine. He is also the cofounder of MedCram, an online medical education company that helps healthcare professionals and laypeople understand medical topics clearly. Dhru Purohit is a podcast host, serial entrepreneur, and investor in the health and wellness industry. His podcast, The Dhru Purohit Podcast, is a top 50 global health podcast with over 30 million unique downloads. His interviews focus on the inner workings of the brain and the body and feature the brightest minds in wellness, medicine, and mindset. Dr. Andrew Huberman is a McKnight Foundation and Pew Foundation Fellow and was awarded the Cogan Award in 2017, which is given to the scientist making the largest discoveries in the study of vision. His lab’s most recent work focuses on the influence of vision and respiration on human performance and brain states such as fear and courage. Work from the Huberman Laboratory at Stanford University School of Medicine has been published in top journals including Nature, Science, and Cell and has been featured in TIME, BBC, Scientific American, Discover, and other top media outlets. This episode is brought to you by Rupa Health, ButcherBox, and Mitopure. You can check out a free, live demo with a Q&A or create an account at <a href="https://rupahealth.com/" rel="noopener noreferrer" target="_blank">RupaHealth.com</a>. If you sign up at <a href="http://butcherbox.com/farmacy" rel="noopener noreferrer" target="_blank">butcherbox.com/farmacy</a>, ButcherBox will give you 2lbs of ground beef free for one whole year. Get 10% off at <a href="http://timelinenutrition.com/drhyman" rel="noopener noreferrer" target="_blank">timelinenutrition.com/drhyman</a> and use code DRHYMAN10 at checkout. Full-length episodes of these interviews can be found here:<a href="https://drhyman.com/blog/2022/03/16/podcast-ep509/" rel="noopener noreferrer" target="_blank">Dr. Roger Seheult</a><a href="https://drhyman.com/blog/2022/01/28/podcast-ep487/" rel="noopener noreferrer" target="_blank">Dhru Purohit</a><a href="https://drhyman.com/blog/2021/07/07/podcast-178/" rel="noopener noreferrer" target="_blank">Dr. Andrew Huberman</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.

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

Simple Practices And Tips For Better Sleep

This episode is brought to you by <a href="https://rupahealth.com/" rel="noopener noreferrer" target="_blank">Rupa Health</a>, <a href="http://insidetracker.com/drhyman" rel="noopener noreferrer" target="_blank">InsideTracker</a>, and <a href="http://piquelife.com/farmacy" rel="noopener noreferrer" target="_blank">Pique Life</a>. Instead of using a pharmaceutical drug, what if your doctor knew how to look deeper to find out what is causing your depression, ADHD, or anxiety? While there is a time and a place for drugs, they can have significant side effects and may not be as effective at correcting an underlying imbalance in the body. Functional Medicine practitioners look at gut health, genes, diet, hormones, and so much more to create a thorough healing plan. In today’s episode, I talk with Dr. Uma Naidoo, Dr. George Papanicolaou, and Dr. Drew Ramsey about how diet and lifestyle can be both a cause of and treatment for depression and other mental health issues. Dr. Uma Naidoo is a Harvard-trained psychiatrist, professional chef, and nutrition specialist. In her role as a clinical scientist, Dr. Naidoo founded and directs the first hospital-based clinical service in nutritional psychiatry in the US. She is the Director of Nutritional and Lifestyle Psychiatry at Massachusetts General Hospital (MGH) and Director of Nutritional Psychiatry at the Massachusetts General Hospital Academy while serving on the faculty at Harvard Medical School. Dr. Naidoo is the author of This is Your Brain on Food.  Dr. George Papanicolaou is a graduate of the Philadelphia College of Osteopathic Medicine and is board certified in family medicine from Abington Memorial Hospital. Upon graduation from his residency, he joined the Indian Health Service. In 2000, he founded Cornerstone Family Practice in Rowley, MA. He began training in Functional Medicine through the Institute for Functional Medicine. In 2015, he established Cornerstone Personal Health—a practice dedicated entirely to Functional Medicine. Dr. Papanicolaou joined The UltraWellness Center in 2017. Dr. Drew Ramsey is a psychiatrist, author, farmer, and founder of the Brain Food Clinic in New York City, offering treatment and consultation for depression, anxiety, and emotional wellness concerns. He is the author of three books, most recently the award-winning cookbook Eat Complete: The 21 Nutrients That Fuel Brain Power, Boost Weight Loss, and Transform Your Health. This episode is brought to you by Rupa Health, InsideTracker, and Pique Life. Rupa Health is a place where Functional Medicine practitioners can access more than 2,000 specialty lab tests. You can check out a free, live demo with a Q&A or create an account at <a href="http://rupahealth.com/" rel="noopener noreferrer" target="_blank">RupaHealth.com</a>. Right now InsideTracker is offering my community 20% off at <a href="http://insidetracker.com/drhyman" rel="noopener noreferrer" target="_blank">insidetracker.com/drhyman</a>. Pique is offering up to 20% off plus free shipping on their Pu'er bundles at <a href="https://http//piquelife.com/farmacy" rel="noopener noreferrer" target="_blank">piquelife.com/farmacy</a>. Full-length episodes of these interviews can be found here:<a href="https://drhyman.com/blog/2020/08/05/podcast-ep129/" rel="noopener noreferrer" target="_blank">Dr. Uma Naidoo</a><a href="https://drhyman.com/blog/2020/05/01/podcast-hc8/" rel="noopener noreferrer" target="_blank">Dr. George Papanicolaou</a><a href="https://drhyman.com/blog/2018/11/28/can-you-beat-depression-with-food/" rel="noopener noreferrer" target="_blank">Dr. Drew Ramsey</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.

Is Poor Gut Health Or Sleep Issues Driving Your Depression, ADHD, And More?

This episode is brought to you by <a href="https://insidetracker.com/drhyman" rel="noopener noreferrer" target="_blank">InsideTracker</a> and <a href="https://athleticgreens.com/hyman" rel="noopener noreferrer" target="_blank">Athletic Greens</a>. While there are many reasons that could account for occasional sleepless nights or a few days of having trouble focusing on the job, if you find yourself having persistent sleep-related issues, it could be that your circadian rhythms are out of balance. So what can you do when your body’s internal clockwork gets off? In today’s episode of my series I’m calling Health Bites, I delve into circadian rhythms—what they are, why they’re important, and how you can reset yours when they become unbalanced. This episode is brought to you by InsideTracker and Athletic Greens. InsideTracker is a personalized health and wellness platform like no other. Right now they’re offering my community $200 off the Ultimate Plan or 34% off any purchase at <a href="http://insidetracker.com/drhyman" rel="noopener noreferrer" target="_blank">insidetracker.com/drhyman</a> until the end of the month. AG1 contains 75 high-quality vitamins, minerals, whole-food sourced superfoods, probiotics, and adaptogens to support your entire body. Right now, when you purchase AG1 from Athletic Greens, you will receive 10 FREE travel packs with your first purchase by visiting <a href="http://athleticgreens.com/hyman" rel="noopener noreferrer" target="_blank">athleticgreens.com/hyman</a>. Here are more details from the episode (audio version / Apple Subscriber version):<ul><li>What are circadian rhythms? (5:14 / 2:02) </li><li>The science behind circadian rhythms (6:29 / 3:17) </li><li>Why you should get 20 minutes of sunlight first thing in the morning (7:07 / 3:55) </li><li>What throws off your circadian rhythms? (8:04 / 4:51) </li><li>The impact of sleep medication on your circadian rhythms (9:29 / 6:20)  </li><li>Ways to reset your circadian rhythms (10:20 / 7:08) </li></ul> Mentioned in this episode<a href="https://www.amazon.com/Circadian-Prescription-Bodys-Natural-Rhythms/dp/0399145966/ref=sr_1_1?crid=OM94Y3A7H2S4&keywords=the+circadian+prescription&qid=1667866880&s=audible&sprefix=the+circadian+perscription%2Caudible%2C92&sr=1-1-catcorr" rel="noopener noreferrer" target="_blank">The Circadian Prescription: Get in Step with Your Body's Natural Rhythms</a><a href="https://drhyman.com/sleep" rel="noopener noreferrer" target="_blank">My Sleep Master Class</a><a href="https://www.amazon.com/Why-We-Sleep-Matthew-Walker-audiobook/dp/B0752XRB5F/ref=sr_1_1?gclid=CjwKCAiA9qKbBhAzEiwAS4yeDQi8uIzJQQVo8Jt0s59kWzwWabD8iDhiOcdtC4CKpHhhGwah9gHrOhoCDggQAvD_BwE&hvadid=224100431995&hvdev=c&hvlocphy=9015312&hvnetw=g&hvqmt=e&hvrand=4136385582579085942&hvtargid=kwd-363689965627&hydadcr=24656_9648981&keywords=why+we+sleep+walker&qid=1667866825&sr=8-1" rel="noopener noreferrer" target="_blank">Why We Sleep: Unlocking the Power of Sleep and Dreams</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.

Six Ways to Reset Your Circadian Rhythm

Ashdin answers by identifying the real reason behind waking up early and an interesting habit to inculcate. Further, he even explains how to sleep early and ways to change our schedule. Tune in and learn how to sleep early and wake up early.

The Habit Coach with Ashdin Doctor

Why is it so hard to get up in the morning? Hot Seat with Tusharika (Listener Special)

Mindvalley's lucid dreaming expert Charlie Morley believes that napping can change the world. So come and learn how taking a siesta can help you sleep deeper, perform better, and actually live longer. In this episode, Charlie shares insightful research on napping from Harvard Medical School, UCLA, and even NASA that proves how powerful daytime sleep can be.   Listen out for: - What everyone gets wrong about napping. - 4 real benefits of napping no one’s telling you about.  - What naps are the secret tool to getting better at everything in life (but only if you do it right). - The 2 golden rules of napping. - What to do if you have trouble napping. Charlie Morley is a bestselling author and teacher of lucid dreaming, shadow integration, and Mindfulness of Dream & Sleep. He has been lucid dreaming for over 20 years and was “authorized to teach” within the Kagyu school of Tibetan Buddhism by Lama Yeshe Rinpoche in 2008. Since then he has written four books which have been translated into 15 languages and has run workshops & retreats in more than 20 countries. He’s spoken at both Oxford and Cambridge Universities, the Ministry of Defence Mindfulness Symposium, The Houses of Parliament (on Buddhism & youth culture), and the Mindfulness Association Annual conferences. When he’s not working he enjoys Kickboxing, dancing, and pretending to meditate.   Bonus:                                                                          - Explore the fascinating world of lucid dreaming with this FREE time-limited masterclass from Charlie Morley. Click here to watch it now 👉 https://go.mindvalley.com/MQDFGV_a   - Subscribe to 'Mindvalley Membership' to discover 65+ transformational Mindvalley programs – at a surprisingly low annual fee. You can also watch our podcast sessions live, interact with the guests, connect with the world’s best teachers and find your community here 👉 https://go.mindvalley.com/NOW      Like this episode? Subscribe to our podcast on iTunes, Spotify, or your favorite podcasting app. Share this with your friends on Instagram or Twitter.

The Mindvalley Show with Vishen

Take a Nap: 5 Amazing Benefits of Napping - Charlie Morley

Do you ever feel more stressed than you should? Struggle with sleep and fatigue? Does it sometimes feel like your hormones are out of whack? You could be suffering from nutrient absorption issues. Fear not; today's podcast guest is here to help.    Barton Scott, the founder of Upgraded Formulas, is a groundbreaking biochemist, nutritionist, and nanotechnologist. And in this episode, he shares the optimal mineral, nutrient, and supplement stacks your body needs to bring back your energy levels, improve your sleep and sort out those sex hormones.   Barton Scott is a biochemist, nutritionist, researcher, and founder of Upgraded Formulas, a quantified wellness and nanotechnology company focused on performance and longevity. He has been recognized for developing a new category of mineral supplementation called Stabilized Nano Minerals to help people solve these issues. Listen out for: - The most important supplements for cognition, moods, and emotions. - How ‘The Periodic Law’ can help your health. - The surprising reason Japan is one of the world’s healthiest countries. - Female-specific supplements you might not be aware of   Bonus:                                                                          - Purchase your new supplements with the checkout code "vishen" and get 10% off here 👉https://go.mindvalley.com/HPMasBE7  - Subscribe to 'Mindvalley Membership' to discover 65+ transformational Mindvalley programs – at a surprisingly low annual fee. You can also watch our podcast sessions live, interact with the guests, connect with the world’s best teachers and find your community here 👉 https://go.mindvalley.com/NOW      Like this episode? Subscribe to our podcast on iTunes, Spotify, or your favorite podcasting app. Share this with your friends on Instagram or Twitter.

The Most Important Supplements You Need to Live a Long, Healthy Life - Barton Scott

The tired brain remembers negative experiences but forgets the positive ones. Is there a more powerful statement in favour of going to bed earlier and prioritising our sleep? Modern life has seen us push into the night, staying up later and extending our social and work lives around the clock. But this, says today’s guest, goes against what our bodies are wired to do. Russell Foster is Professor of Circadian Neuroscience at Oxford University and author of the fantastic new book, <a href="https://amzn.to/3qcE5rR" rel="noopener noreferrer" target="_blank">Life Time: The New Science Of The Body Clock And How It Can Revolutionise Your Sleep and Health</a>. Russell explains that living out of sync with our circadian rhythms doesn’t just lead to sleep disruption and tiredness. The further we stray from them, the more we become vulnerable to chronic conditions such as obesity, type 2 diabetes, heart disease, cancer, suppressed immunity, dementia and mental illness. But he’s not here to scare us – rather share the strategies that we can all use to get back on track. During this compelling conversation, we cover the science behind exposure to natural daylight at the right times. We talk chronotypes – and if there’s anything you can do to change being a lark or an owl. Russell explains the dangerous phenomenon of ‘microsleeps’ and why 4am is the most dangerous time to be on the roads. And we cover the unique problems faced by night-shift workers and new parents, including what they, their families and employers can do to mitigate their health and safety. We also chat about the value of sleep trackers and blue-blocking glasses. Russell busts the myth that we all need eight hours’ sleep or that you mustn’t read a Kindle before bed. And he reveals the best time of day for sex (clue: it’s different depending on whether you want to conceive or relax). And for all those insomniacs who go to sleep fine but wake during the night? There’s some wisdom towards the end of our conversation that you’ll want to hear! This is a fact-filled episode, full of fascinating insights. I hope you enjoy listening. Support the podcast and enjoy Ad-Free episodes. Try FREE for 7 days on Apple Podcasts <a href="https://apple.co/feelbetterlivemore" rel="noopener noreferrer" target="_blank">https://apple.co/feelbetterlivemore</a>. For other podcast platforms go to <a href="https://fblm.supercast.com/" rel="noopener noreferrer" target="_blank">https://fblm.supercast.com</a>. Thanks to our sponsors:<a href="https://www.athleticgreens.com/livemore" rel="noopener noreferrer" target="_blank">https://www.athleticgreens.com/livemore</a><a href="https://www.boncharge.com/livemore" rel="noopener noreferrer" target="_blank">https://www.boncharge.com/livemore</a><a href="https://www.vivobarefoot.com/livemore" rel="noopener noreferrer" target="_blank">https://www.vivobarefoot.com/livemore</a> If you're a healthcare professional, come and see me and Professor Russell Foster speak live in November. <a href="https://bit.ly/3RD1DSq" rel="noopener noreferrer" target="_blank">https://bit.ly/3RD1DSq</a> Show notes <a href="https://drchatterjee.com/292" rel="noopener noreferrer" target="_blank">https://drchatterjee.com/292</a> DISCLAIMER: The content in the podcast and on this webpage is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website. <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.

Feel Better, Live More with Dr Rangan Chatterjee

#292 The New Science Of The Body Clock And How It Can Revolutionise Your Sleep and Health with Professor Russell Foster

Are you getting enough sleep for productivity, good health, and longevity? Feel Better Live More Bitesize is my weekly podcast for your mind, body, and heart.  Each week I’ll be featuring inspirational stories and practical tips from some of my former guests. Today’s clip is from episode 147 of the podcast world-leading sleep researcher Professor Matthew Walker. In this clip, we explore why getting just an extra 15 minutes of sleep a day could increase our healthspan and our lifespan, and Matthew shares some of his tips for better sleep. Thanks to our sponsor <a href="http://www.athleticgreens.com/livemore" rel="noopener noreferrer" target="_blank">http://www.athleticgreens.com/livemore</a> Show notes and the full podcast are available at <a href="https://drchatterjee.com/how-to-improve-your-sleep-and-why-you-should-with-professor-matthew-walker/" rel="noopener noreferrer" target="_blank">drchatterjee.com/147</a> Support the podcast and enjoy Ad-Free episodes. Try FREE for 7 days on Apple Podcasts <a href="https://apple.co/3oAKmxi" rel="noopener noreferrer" target="_blank">https://apple.co/3oAKmxi</a>. For other podcast platforms go to <a href="https://fblm.supercast.com/" rel="noopener noreferrer" target="_blank">https://fblm.supercast.com</a>. Follow me on <a href="https://www.instagram.com/drchatterjee/" rel="noopener noreferrer" target="_blank">instagram.com/drchatterjee</a> Follow me on <a href="https://www.facebook.com/DrChatterjee/" rel="noopener noreferrer" target="_blank">facebook.com/DrChatterjee</a> Follow me on <a href="https://twitter.com/drchatterjeeuk" rel="noopener noreferrer" target="_blank">twitter.com/drchatterjeeuk</a> DISCLAIMER: The content in the podcast and on this webpage is not intended to constitute or be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website.  <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.

#299 BITESIZE | Sleep Tips to Increase Longevity and Improve Health | Professor Matthew Walker

CAUTION: This podcast discusses fasting and its advice may not be suitable for anyone with an eating disorder. If you have an existing health condition or are taking medication, always consult your healthcare practitioner before going for prolonged periods without eating. Ten years ago this week’s guest published a seminal paper on time-restricted feeding (TRF) and this research was hugely influential in kick-starting a global health phenomenon, now known as intermittent fasting. Professor Satchin Panda is a leading expert in the field of circadian rhythm research. He’s associate professor at the prestigious SALK institute, he’s recipient of the Dana Foundation Award in brain and immune system imaging and he’s also the author of two best-selling books <a href="https://amzn.to/2kP76In" rel="noopener noreferrer" target="_blank">The Circadian Code</a> and <a href="https://amzn.to/3MJRDFF" rel="noopener noreferrer" target="_blank">The Circadian Diabetes Code</a>. Over the years, Satchin’s work has had a significant influence on the way I practise medicine and I’m delighted to welcome him back onto the podcast today for our second conversation so that he can update us on where we are with our understanding of this topic today. Research has shown that around 50% of us currently spread our meals and snacks across 15 or more hours of the day. But Satchin’s research suggests that 10 hours may well be the optimum window for eating for many of us. Having periods of time in every 24 hours where we are not eating is essential for repairing, resetting and rejuvenating all of our organs and tissues – and ultimately releasing anti-inflammatory signalling molecules that strengthen our immune system. We talk about the multiple benefits that people can experience when they compress their eating window. People sleep better, their digestion improves and their energy increases. Further proven benefits over time include weight loss, improved gut health and kidney function – not to mention some incredible results when it comes to reducing pre-diabetes and type 2 diabetes symptoms. And food, while important, is not all that counts when it comes to optimising our daily circadian rhythms. Satchin talks about the other simple lifestyle factors that are hugely important. He also shares some great advice on jet lag, shift work, ‘social hangovers’ and the optimum time for naps and exercise. It’s no exaggeration to say that Satchin’s work has revolutionised our understanding of health and wellbeing and it was a huge honour to speak to him again. I hope you enjoy listening. Support the podcast and enjoy Ad-Free episodes. Try FREE for 7 days on Apple Podcasts <a href="https://apple.co/feelbetterlivemore" rel="noopener noreferrer" target="_blank">https://apple.co/feelbetterlivemore</a> or <a href="https://fblm.supercast.com/" rel="noopener noreferrer" target="_blank">https://fblm.supercast.com</a>. Thanks to our sponsors:<a href="https://www.athleticgreens.com/livemore" rel="noopener noreferrer" target="_blank">https://athleticgreens.com/livemore</a><a href="https://boncharge.com/livemore" rel="noopener noreferrer" target="_blank">https://boncharge.com/livemore</a><a href="https://vivobarefoot.com/livemore" rel="noopener noreferrer" target="_blank">https://vivobarefoot.com/livemore</a> Show notes https://drchatterjee.com/306 DISCLAIMER: The content in the podcast and on this webpage is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or qualified healthcare provider. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website. <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.

#306 How to Sleep Better, Boost Gut Health and Get More Energy with Professor Satchin Panda

If you feel your mood shift with the seasons, you may have Seasonal Affective Disorder. Taking care your body by establishing a healthy sleep schedule, exercising, and eating well can go a long way towards combatting SAD symptoms. Additionally, light therapy and social interactions can help boost your mood.

Savvy Psychologist

7 Tips to Avoid SADness

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

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

Porto Alegre, which translates to Joyful Harbor, is the capital and largest city in Rio Grande Do Sul, Brazil. Listen to the sounds of a tropical rain and thunderstorm rolling in to the city from the countryside. Spotify listener? Lose the intros by becoming a subscriber! <a href="https://anchor.fm/tmsoft/subscribe">https://anchor.fm/tmsoft/subscribe</a> <a href="https://www.tmsoft.com/">Learn more about the White Noise App</a> <a href="http://whitenoise.app/">Download the White Noise app for free!</a> <a href="https://whitenoisemarket.com/sound/rainy-diesel-semi-truck-idle?id=0174a21156dbb09f286f3d520b4a4f1d">Download this sound to White Noise for free!</a>

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Soothing

Nature sounds

Thunderstorm

Rain

Sleep Sounds by Tmsoft

Apartment Thunderstorm 9 Hours

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>.

#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.

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