WEBVTT - #2060 Reversing Cognitive Decline - Dr. Denise Furness 0:00:00.640 --> 0:00:03.840 O get a team. It's you project. Probably no surprise 0:00:03.880 --> 0:00:05.760 when I say that, because every time you turn into 0:00:05.760 --> 0:00:08.000 the you project and here my voice, probably think to 0:00:08.000 --> 0:00:11.119 yourself self, it's probably gonna be the you project, And 0:00:11.160 --> 0:00:14.120 fucking fuck here it is the project that's you. Tiffany 0:00:14.160 --> 0:00:18.200 and cook is often here. Today is no exception. She's 0:00:18.280 --> 0:00:24.880 been eating her namesake with gay abandoned gay abandon not 0:00:25.040 --> 0:00:29.440 with a D on the end, how's the cookie saga continuing? 0:00:29.840 --> 0:00:31.200 So good? Mate, so good? 0:00:32.080 --> 0:00:35.720 Because be not an honorable mention last night at your 0:00:35.880 --> 0:00:40.040 at your gig and implanted them into my mind and 0:00:40.080 --> 0:00:43.320 I the sun was out today and I thought, what 0:00:43.360 --> 0:00:45.879 a beautiful day. Couldn't get better than this? Oh, it 0:00:45.920 --> 0:00:47.640 could get a little bit better than this, And so 0:00:47.760 --> 0:00:52.240 I toddled up for a morning tea cookie. It got better. 0:00:52.280 --> 0:00:55.120 I reckon the do you reckon the joy? And you 0:00:55.160 --> 0:00:58.400 know the dopamine and all the great things that those 0:00:58.400 --> 0:01:01.320 cookies do for you off set the sugar. 0:01:04.640 --> 0:01:07.240 Have I ever had any cookie remorse? 0:01:07.440 --> 0:01:07.720 Ever? 0:01:08.800 --> 0:01:11.520 Yeah, I'm not talking about your emotional state or your 0:01:11.600 --> 0:01:16.800 sociopathy around cookies. I'm talking about the net benefit. Do 0:01:16.840 --> 0:01:19.320 you think that overall there's a net benefit for you. 0:01:19.560 --> 0:01:21.120 Oh for sure, for sure. 0:01:21.920 --> 0:01:26.080 Wow, you should do like a twenty eight day cookie trial. 0:01:26.240 --> 0:01:29.759 Just have three cookies a day, nothing else. I like that. 0:01:29.840 --> 0:01:31.920 Did you ever see that hit me out of the 0:01:32.319 --> 0:01:33.920 healthy range of cookies? 0:01:34.440 --> 0:01:37.959 Yeah, there was a show. Hello doctor Denise. We should 0:01:37.959 --> 0:01:39.800 probably say hello, how are you? 0:01:39.840 --> 0:01:43.199 No, I'm really intrigued, like, what are these cookies? I'm good, 0:01:43.280 --> 0:01:45.240 I'm good, But tell me about the cookies. For those 0:01:45.280 --> 0:01:48.200 that don't know, including me, you're the only. 0:01:48.040 --> 0:01:51.440 One that doesn't know she talks about these. You're the 0:01:51.440 --> 0:01:53.200 only one that doesn't know she talks about them all 0:01:53.200 --> 0:01:55.880 the time. But do tell doctor Denise. No, I'm sure 0:01:55.880 --> 0:01:56.720 there's a few people. 0:01:57.160 --> 0:01:59.440 There's a cookie shop up the road for me. And 0:01:59.600 --> 0:02:02.800 they are life changing cookies, Denise. They are the best 0:02:02.800 --> 0:02:06.560 cookies in the world, and I am wholeheartedly addicted to them. 0:02:06.640 --> 0:02:09.320 I cannot stop. I have introduced them to everyone that 0:02:09.400 --> 0:02:13.880 I can and they concur that the cookies are life changing. 0:02:14.040 --> 0:02:16.200 So if you're ever around this way, do. 0:02:16.520 --> 0:02:19.880 You think that they got onto the fact like a 0:02:19.919 --> 0:02:23.800 lot of the big food companies have that magic ratio 0:02:24.040 --> 0:02:26.760 of like fat and sugar and salt that just just 0:02:26.880 --> 0:02:29.680 lights up the whole brain because there is this certain 0:02:29.800 --> 0:02:33.840 ratio that is purely addictive, and a lot of the 0:02:33.840 --> 0:02:37.240 big food companies know that they particularly make foods with 0:02:37.280 --> 0:02:39.560 certain ratios to make you addicted to them. 0:02:39.720 --> 0:02:42.840 And the texture. So they have got you know, that 0:02:43.000 --> 0:02:46.520 Jubai chocolate, which I don't I'm not excited about, but 0:02:46.520 --> 0:02:48.560 it's got this crispy stuff in the middle, So they 0:02:48.639 --> 0:02:52.639 have that in the center of these cookies. Oh, my goodness, 0:02:52.880 --> 0:02:53.720 party in your mouth. 0:02:54.400 --> 0:02:58.040 Wow. My husband and my son that love cookies, so 0:02:58.120 --> 0:03:00.160 I might have to get some and get their verdic. 0:03:00.560 --> 0:03:04.040 Yes, when you talk about it's a little bit creepy 0:03:04.080 --> 0:03:06.720 when you talk about those, because you're like a creepy 0:03:06.760 --> 0:03:11.200 old man, but like a creepy middle aged woman talking 0:03:11.200 --> 0:03:19.280 about cookies like with such lust. Such it's just makes 0:03:19.280 --> 0:03:21.119 me feel a little bit unnerved. 0:03:21.440 --> 0:03:24.240 Perimenopause has been a rough ride, and the cookies have 0:03:24.320 --> 0:03:26.160 been the light at the end of the tunnel. 0:03:26.280 --> 0:03:27.120 What can I say? 0:03:27.720 --> 0:03:30.720 What's perimenopause doing to you? By the way, how is it? 0:03:30.960 --> 0:03:34.520 I feel like we've hit Calma waters. Now we've hit 0:03:34.880 --> 0:03:39.360 the waters. I've got a new training regime. The nervous 0:03:39.360 --> 0:03:42.840 system feels settled. Sleep can sometimes be a little bit 0:03:42.880 --> 0:03:46.640 of an issue. Still three point thirty wake up this morning. 0:03:47.040 --> 0:03:48.760 But we're settling in. 0:03:49.800 --> 0:03:52.040 Doctor Denise, we probably don't need to ask you, but 0:03:52.120 --> 0:03:54.560 fuck it, while all our girls, while all us girls 0:03:54.560 --> 0:03:57.520 are just chatting about our hormones, How are you? How 0:03:57.600 --> 0:03:58.400 are you traveling? 0:03:59.120 --> 0:04:02.680 I leave it or not. I'm doing okay considering I've 0:04:02.720 --> 0:04:04.839 come off the back of six weeks of almost back 0:04:04.840 --> 0:04:07.360 to back travel. I've et in the US, Hong Kong home, 0:04:07.440 --> 0:04:12.600 three days, London, Dublin, London. And what exacerbates my symptoms 0:04:12.640 --> 0:04:15.400 at a four forty seven year old perimenopause or woman 0:04:15.720 --> 0:04:18.800 is the time zones, the sleep, the eating differently, you know, 0:04:18.839 --> 0:04:24.000 the quartisol. I'm up, but I am pretty proud to say, 0:04:24.040 --> 0:04:26.320 and I think I can say this with confidence. My 0:04:26.600 --> 0:04:30.440 sleep is pretty good, but I've really work on it. 0:04:30.600 --> 0:04:34.080 And where I'm not consistent is you know the exercise 0:04:34.120 --> 0:04:37.159 that's twenty twenty six. And we might even touch on that, Craig, 0:04:37.200 --> 0:04:39.440 because I've had people asking me from a podcast a 0:04:39.480 --> 0:04:41.479 few ago that we didn't follow up on an exercise 0:04:41.520 --> 0:04:44.960 thin wit chatted about with me. But I work really 0:04:45.000 --> 0:04:47.960 hard on my sleep. But this is not a new thing. 0:04:48.120 --> 0:04:51.840 I haven't I realized the terminology, the words that I've used. 0:04:51.839 --> 0:04:54.000 I've always said, you know, I'm not a great sleeper. 0:04:54.279 --> 0:04:56.480 You know, we obviously have these sleep experts that say 0:04:56.520 --> 0:04:59.400 sleeps your superpower. I would say sleep's not my superpower. 0:05:00.040 --> 0:05:02.200 But now that I track, and I'm not saying everyone 0:05:02.200 --> 0:05:05.200 should track, because some people it causes them more anxiety. 0:05:05.560 --> 0:05:08.680 But I'm often pleasantly surprised. You know, Okay, I might 0:05:08.720 --> 0:05:11.400 have only got five hours sleep, but I actually got 0:05:11.440 --> 0:05:13.919 you know, two hours of deep sleep, an hour and 0:05:14.000 --> 0:05:16.719 forty five of rem I'm like, that's good. I got 0:05:16.760 --> 0:05:20.160 a lot of restorative sleep. But I work on it. 0:05:20.200 --> 0:05:23.159 I have a I plan my sleep. When I'm traveling, 0:05:23.200 --> 0:05:26.600 I try to have a wind down wind down not wine, 0:05:26.680 --> 0:05:29.200 because that is not good for sleep. Wind down routine. 0:05:29.480 --> 0:05:31.240 I have to clarify that because if you people go, 0:05:31.279 --> 0:05:33.800 oh cool, a wine, wine, wine down routine. I'll have 0:05:33.800 --> 0:05:37.600 some wine at night. No, no wine. And I do 0:05:37.680 --> 0:05:40.039 have a little bit of a supplement regime, but the 0:05:40.080 --> 0:05:42.240 supplements I don't think would work if I wasn't doing 0:05:42.279 --> 0:05:44.279 everything else, and you know, trying to get out in 0:05:44.279 --> 0:05:46.160 the morning see the sunlight as soon as I get 0:05:46.200 --> 0:05:47.800 to the other side of the world. What am I doing. 0:05:47.839 --> 0:05:50.039 I'm walking. I'm trying to get into that time zone, 0:05:51.040 --> 0:05:54.159 you know, eating at certain times. So my sleep, believe 0:05:54.200 --> 0:05:57.360 it or not, during this stage and with everything I do, 0:05:57.480 --> 0:06:00.240 is good. But I've focused on sleep for many, many 0:06:00.320 --> 0:06:03.520 years as someone that's had children and one the second 0:06:03.520 --> 0:06:05.800 one was not a good sleeper and an auto imune condition, 0:06:05.839 --> 0:06:09.520 and understanding rest and stuff. So sleep's been my priority. 0:06:09.520 --> 0:06:11.680 And actually for all the listeners out there that think, 0:06:11.720 --> 0:06:13.680 you know, I can't do anything about it, when you 0:06:13.760 --> 0:06:17.440 really do start to understand your triggers and what you 0:06:17.520 --> 0:06:20.120 need to do, you know there's no point going to 0:06:20.120 --> 0:06:22.560 bed if you're wide awake. Like for example, I was 0:06:22.600 --> 0:06:24.240 just in Sydney last week and I was at at 0:06:24.279 --> 0:06:26.960 dinner even though it was eleven o'clock at night and 0:06:27.000 --> 0:06:29.039 past my bedtime. I'm an old lady. I didn't go 0:06:29.120 --> 0:06:30.760 to bed in the hotel room. I stayed up for 0:06:30.800 --> 0:06:33.760 an hour just packing my bag, chilling out, having a 0:06:33.800 --> 0:06:37.360 CAMAMALTI because I know that's going to relax me. By 0:06:37.360 --> 0:06:38.839 the time I go to sleep, I'll be ready to 0:06:38.839 --> 0:06:40.360 go to sleep. I'm going to have a better sleep 0:06:40.360 --> 0:06:43.040 than laying there going oh past my bedtime. I've got 0:06:43.080 --> 0:06:46.080 to wake up early for a flight. So yeah, that's 0:06:46.120 --> 0:06:47.440 my little two cents for you all. 0:06:48.560 --> 0:06:51.800 Wow, nice monologue, doc. Yeah, I think I did a 0:06:51.800 --> 0:06:53.640 gig last night and we had a room full of 0:06:53.680 --> 0:06:55.520 humans and we were talking about all of that, like 0:06:55.680 --> 0:06:59.120 just the you know, the big jigsaw puzzle pieces like 0:07:00.520 --> 0:07:05.960 you know, movement and exercise and food and socialization and 0:07:06.080 --> 0:07:10.160 sleep and hydration and booze and just all the pieces 0:07:10.160 --> 0:07:12.760 that kind of move the needle one way or the 0:07:12.760 --> 0:07:18.240 other depending on your relationship with that particular variable. But yeah, 0:07:18.840 --> 0:07:23.160 I think that the hardest really is is sleep, because 0:07:23.960 --> 0:07:26.520 like you can just choose to eat better, and now 0:07:26.600 --> 0:07:29.880 you're eating better. You can choose to move your body more, 0:07:29.960 --> 0:07:33.160 and now you're moving your body more. But you can't 0:07:33.200 --> 0:07:36.600 just choose to have a good night's sleep. You know, 0:07:37.080 --> 0:07:40.040 that's kind of out of your control. Yes, there are 0:07:40.080 --> 0:07:43.160 things that you can do to prove the chances of 0:07:43.200 --> 0:07:48.080 having a better night's sleep, but I think that's the toughest. 0:07:48.120 --> 0:07:52.240 You know, probably that and anxiety, like sleep and just 0:07:52.440 --> 0:07:55.880 managing one's mind, and obviously they go hand in hands. 0:07:56.440 --> 0:08:00.880 Poor sleep and overthinking and rumination those things don't always 0:08:00.880 --> 0:08:04.520 but often go together. Yeah, but there are so many 0:08:04.560 --> 0:08:07.240 things which it's really just a matter of making that 0:08:07.400 --> 0:08:10.600 decision and doing that thing. All right, well, I'm doing 0:08:10.600 --> 0:08:13.280 four weeks with no booze. Cool, Well that's just a 0:08:13.360 --> 0:08:16.160 decision and not saying it's an easy one, but it's absolute. 0:08:16.200 --> 0:08:18.520 You just do it. And now I'm ten days in, 0:08:18.560 --> 0:08:21.160 I've had no booze, so every day I've had no booze. 0:08:21.200 --> 0:08:23.440 But you can't say I'm going to do twenty eight 0:08:23.560 --> 0:08:28.040 days of sound asleep. You can't do that. So you've 0:08:28.080 --> 0:08:30.680 got to go. Fuck. I hope I sleep tonight. What 0:08:30.760 --> 0:08:33.520 are the things that I can do to optimize my 0:08:33.679 --> 0:08:38.280 chances of sleeping well? And then some people do that, 0:08:38.559 --> 0:08:41.959 but then they worry so much about sleep that then 0:08:42.000 --> 0:08:44.760 they get into bed worried that they're not going to sleep. 0:08:44.800 --> 0:08:48.440 And that's that fucking anxiety about the sleep that keeps 0:08:48.480 --> 0:08:48.920 them awake. 0:08:49.960 --> 0:08:52.360 And I think I used to be that person. As 0:08:52.360 --> 0:08:54.480 I said, tracking for me, believe it or not, has 0:08:54.559 --> 0:09:00.120 been a huge reduction in anxiety, because I think I 0:09:00.280 --> 0:09:02.520 got to the point of, you know, thinking that I'm 0:09:02.520 --> 0:09:04.720 just not a good sleeper. Every time i'd wake up 0:09:04.800 --> 0:09:06.560 I'd be like, oh my god, I've waken up, and 0:09:06.640 --> 0:09:08.680 you know, it was a problem. And my poor husband's 0:09:08.679 --> 0:09:10.520 so scared to you know, make a noise at night. 0:09:10.559 --> 0:09:13.160 Like I'll give you one example. I live in Queensland, 0:09:13.200 --> 0:09:16.000 you know, near Noosa, and everything's huge. Spiders, a huge, 0:09:16.000 --> 0:09:18.320 snake's are huge. And there was a big spider in 0:09:18.320 --> 0:09:22.120 the walking robe which is behind us. And by the way, 0:09:22.120 --> 0:09:24.320 welcome back to Queensland and East. We've got spiders and 0:09:24.320 --> 0:09:27.600 we've got jellyfish and it's so crazy living up here. 0:09:27.840 --> 0:09:31.720 How big was this spider? Exactly? It was a wolf. 0:09:31.480 --> 0:09:36.960 Spider the size of my hand. And I must be 0:09:36.960 --> 0:09:38.800 getting better because once upon a time I would have 0:09:38.880 --> 0:09:41.480 just been screaming my head off. But I guess one 0:09:41.559 --> 0:09:43.520 jet lag. But also I'm getting immune to these things. 0:09:43.559 --> 0:09:46.160 But Ryan's from Queensland, He's not scared of this stuff. 0:09:46.600 --> 0:09:48.679 But he was in the walking robe trying to trap 0:09:48.720 --> 0:09:50.560 this spider, worried he was going to get into the clothes, 0:09:50.600 --> 0:09:52.320 and he said he felt like he was fighting it, 0:09:52.480 --> 0:09:54.000 but he was trying to catch it in a shoe box. 0:09:54.040 --> 0:09:56.400 But he was trying to be really quiet because he 0:09:56.480 --> 0:09:58.960 was so scared of waking me up because he knows 0:09:59.040 --> 0:10:03.000 how you know, anxious I used to get about sleep. 0:10:03.679 --> 0:10:06.520 But we had a conversation because he actually mentioned he said, 0:10:06.559 --> 0:10:08.320 you know, you focus so much on sleep, but you 0:10:08.360 --> 0:10:11.240 know what about the exercise, even if he now mentions it. 0:10:12.679 --> 0:10:14.559 And I was like, I actually think I'm a good sleeper. 0:10:14.640 --> 0:10:17.440 And this is very new, like this is very very recent, 0:10:17.520 --> 0:10:19.880 as in like weeks, as in the last few weeks. 0:10:19.920 --> 0:10:23.880 I've just changed my dialogue that actually I am a 0:10:23.880 --> 0:10:26.439 pretty good sleeper. And with all the life and with 0:10:26.480 --> 0:10:28.360 all the lifestyle things I do and all the stuff 0:10:28.400 --> 0:10:31.440 going on, I have now worked. And it's not that 0:10:31.480 --> 0:10:33.360 I always have a perfect sleep, don't get me wrong. 0:10:33.559 --> 0:10:35.840 But I know what I can do to improve my sleep. 0:10:36.160 --> 0:10:38.880 I know what's going to disrupt my sleep, and if 0:10:38.920 --> 0:10:41.120 I do have one bad night's sleep, it's not a 0:10:41.120 --> 0:10:43.120 big deal. Like that's where I'm at. 0:10:43.800 --> 0:10:45.439 You know what you don't want. You don't want your 0:10:45.440 --> 0:10:47.720 partner to wake you up at three am saying, oh, 0:10:47.760 --> 0:10:50.240 I hope I'm not making any noise. I just I'm 0:10:50.280 --> 0:10:52.600 trying to find a spider that's as big as your hand. 0:10:53.520 --> 0:10:55.079 But I can't fucking see it. 0:10:55.600 --> 0:10:57.360 I can't throw the light on and I can't make 0:10:57.440 --> 0:10:58.280 noise because. 0:10:58.600 --> 0:11:01.720 Yeah, so if you feel some jogging across your face 0:11:01.840 --> 0:11:05.440 that's a bit hairy, that could be old mate. Let 0:11:05.480 --> 0:11:07.240 me know. I'll come and put a shoe box over 0:11:07.320 --> 0:11:12.199 it and your face. That's only in Australia. All our 0:11:12.360 --> 0:11:15.959 American listeners are like, oh my god, yeah no, you 0:11:16.000 --> 0:11:19.640 don't want that. Fuck that. I've got friends who see 0:11:19.679 --> 0:11:22.360 Daddy long legs and freak the fuck out. Imagine that 0:11:22.400 --> 0:11:25.080 that would be four months in hospital for them. 0:11:25.440 --> 0:11:28.240 When you come from Melbourne, all of the things scare 0:11:28.280 --> 0:11:30.720 you for many years. But it's been eight years of 0:11:30.760 --> 0:11:35.119 living up here now and I'm definitely becoming more immune 0:11:35.320 --> 0:11:38.520 to the freak out. Like I used to scream very loudly, 0:11:38.800 --> 0:11:41.360 very very loudly, people probably thought I was being attacked, 0:11:41.440 --> 0:11:44.560 whereas now there's I don't have such a big response 0:11:44.600 --> 0:11:45.440 to these things. 0:11:46.120 --> 0:11:47.960 I'm not a guru like you are, So I'm going 0:11:48.000 --> 0:11:57.880 to ask you a question ree things that people can take. Supplements, vitamins, drugs, 0:11:58.320 --> 0:12:02.520 good bad, not bad, but that might move the needle 0:12:02.559 --> 0:12:06.800 with sleep. So is melatonin does that actually do anything? 0:12:06.880 --> 0:12:09.160 I know that that's been used for a long time 0:12:09.200 --> 0:12:12.439 to help people sleep is that effective. 0:12:13.160 --> 0:12:16.600 So for me personally obvious, everyone's different. It's such a 0:12:16.640 --> 0:12:20.960 game changer. I really only need a very low dose, 0:12:21.120 --> 0:12:23.679 like the one I takes one and a half milligrams. 0:12:23.720 --> 0:12:26.079 If I'm really on you know, it's day night and 0:12:26.120 --> 0:12:28.720 I worried about my sleep, I might have three milligrams. 0:12:28.720 --> 0:12:31.400 You know, some people have ten. I don't advise higher doses. 0:12:31.440 --> 0:12:34.520 That's just a lot, but often less is better most 0:12:34.520 --> 0:12:37.559 people in Australia, if you're you don't need a script anymore. 0:12:38.000 --> 0:12:41.000 If you have insomnia, or you're over fifty, certain certain things, 0:12:41.000 --> 0:12:43.160 you can just go to the pharmacist. It's their discretion 0:12:43.679 --> 0:12:45.400 and most of the time they'll give you a two 0:12:45.400 --> 0:12:48.679 milligram slow release melotone. And I think if you are 0:12:48.720 --> 0:12:51.120 having issues sleeping, like it's becoming an issue you do, 0:12:51.160 --> 0:12:53.800 think you've got insomnia, or you're having anxiety, or you're 0:12:53.840 --> 0:12:56.600 traveling into nationally like I do, I would suggest using it, 0:12:57.000 --> 0:13:00.520 but I don't suggest using it long term. So we 0:13:00.559 --> 0:13:03.480 don't have any hard data to say that long term 0:13:03.559 --> 0:13:06.839 is dangerous. But very recently there was a big scare 0:13:06.880 --> 0:13:10.760 in the media that long term malatonia increases risks of 0:13:10.800 --> 0:13:15.560 cardiovascular events. However, when I dug into the research, actually 0:13:16.080 --> 0:13:19.160 it's a kind of retrospective study. They've just gone back 0:13:19.200 --> 0:13:22.480 to hospital records and they've associated people that mark down 0:13:22.559 --> 0:13:25.360 taking melatonin with sort of heart attacks. But it's people 0:13:25.400 --> 0:13:28.200 taking malatonin for years. But the truth is a lot 0:13:28.240 --> 0:13:31.440 of people taking melatonin might not have reported it. The 0:13:31.480 --> 0:13:34.079 ones that were taking melatonin might have had more insomnia 0:13:34.120 --> 0:13:36.160 and serious issues, and that could have been the issue 0:13:36.160 --> 0:13:39.000 around the cardiovascular events. So when you look at the study, 0:13:39.280 --> 0:13:42.120 it actually brings up more questions than answers. But the 0:13:42.280 --> 0:13:44.680 media jumped on it and made it sound like if 0:13:44.720 --> 0:13:47.840 you're having melatone and you're increasing risk of heart attacks. 0:13:48.240 --> 0:13:50.240 I even got a bit scared. But as I said, 0:13:50.280 --> 0:13:52.439 I went to the research paper and it made me think, well, 0:13:52.559 --> 0:13:55.560 I don't take it consistently. You know, I'm not taking 0:13:55.559 --> 0:13:58.199 it for years and years. It's not high dose, but 0:13:58.400 --> 0:14:00.559 we don't want to be reliant on something. But if 0:14:00.559 --> 0:14:03.120 you are having issues, to maybe get you out of 0:14:03.120 --> 0:14:06.840 that funk, get you out of that anxious period, melotonin 0:14:06.920 --> 0:14:09.400 can be really helpful for most people. And I'd always 0:14:09.400 --> 0:14:12.000 start the lowest dose possible and then you know, build 0:14:12.080 --> 0:14:15.120 up slowly if you think it's not helping, So that's 0:14:15.160 --> 0:14:18.360 really going in strong though, Like melotonin's like straight to 0:14:18.360 --> 0:14:20.800 the stuff. There'd be things I would do before melotone 0:14:20.800 --> 0:14:25.200 and basic things. Magnesiums very calming for people at night. 0:14:25.320 --> 0:14:28.840 Some people benefit up a lot just from magnesium. L 0:14:29.080 --> 0:14:32.880 cnine is something. There's a particular type of lthanine, the 0:14:33.000 --> 0:14:38.359 alpha wave lthanine. Lots of different brands have that specific 0:14:38.600 --> 0:14:41.520 form of lthanine that's been studied, the alpha wave that 0:14:42.040 --> 0:14:45.080 really helps with the deep sleep. I again respond really 0:14:45.080 --> 0:14:48.080 well because I do tracking and even just little things 0:14:48.120 --> 0:14:51.520 like a wind down routine, something at night that you're 0:14:51.520 --> 0:14:53.960 not sitting there scrolling social media, even if you think 0:14:54.000 --> 0:14:56.680 it's not stressing you out, you know, don't. You can't. 0:14:56.800 --> 0:14:58.920 You can't control what you see, and then something triggers 0:14:58.960 --> 0:14:59.960 you and then you get a little bit of caught. 0:15:00.760 --> 0:15:04.400 That cortisole stops your natural malatonin, which is your sleep hormone. 0:15:04.440 --> 0:15:06.120 And I should have mentioned that if people don't know 0:15:06.160 --> 0:15:09.480 what malatonin is, it's your natural hormone that increases during 0:15:09.560 --> 0:15:12.320 the night. It's what comes up at night and helps 0:15:12.360 --> 0:15:15.560 us sleep. And it's really more about our body understanding 0:15:15.600 --> 0:15:18.120 that Cicadian rhythm, which is that day night cycle. We 0:15:18.200 --> 0:15:21.840 do have rhythms and cycles, and one of the best 0:15:21.840 --> 0:15:24.080 things you can do, aside from all the supplements, is 0:15:24.120 --> 0:15:25.880 just waking up in the morning and seeing the sun 0:15:26.000 --> 0:15:28.600 telling your body it's morning, and then at night being 0:15:28.640 --> 0:15:31.360 in the dark and just calming down the system to 0:15:31.400 --> 0:15:33.720 go okay, day night. This is how it should work. 0:15:34.160 --> 0:15:36.880 You know, we confuse ourselves with all the blue light, 0:15:36.960 --> 0:15:40.760 the stresses eating late at night, you know, sleeping in 0:15:40.880 --> 0:15:42.840 or not seeing the light in the morning. People are 0:15:42.840 --> 0:15:45.840 wearing sunglasses and that the body doesn't know, or they're 0:15:45.840 --> 0:15:48.560 wearing even blue blockers in the morning. A lot of 0:15:48.560 --> 0:15:51.040 people now having blue blockers. I don't have mine on today, 0:15:51.040 --> 0:15:53.240 but I usually wear mine in the day for the screen, 0:15:53.360 --> 0:15:55.920 and people think our blue blockers are great all the screen, 0:15:56.000 --> 0:15:58.840 But that's more at night. It's actually normal to see 0:15:58.880 --> 0:16:01.320 some blue light in the morning. So there's a lot 0:16:01.320 --> 0:16:04.440 of mixed signals from just our environment that we can 0:16:04.520 --> 0:16:07.160 work on before we even think about supplements. You know, 0:16:07.200 --> 0:16:09.560 just getting up doing some movement, a bit of a 0:16:09.600 --> 0:16:11.640 bit of walking or something in the morning and then 0:16:12.240 --> 0:16:13.840 not having that blue light at night. 0:16:15.440 --> 0:16:19.360 Do you think that this is anecdotal, but it seems 0:16:19.400 --> 0:16:22.960 to me like more women struggle to sleep great than men. 0:16:23.800 --> 0:16:27.480 What's your observation. I don't know if that's research so. 0:16:27.560 --> 0:16:28.920 True and it's so annoying. 0:16:29.160 --> 0:16:32.240 Yeah, yeah, it's like, dude, it's like, oh, a rock, 0:16:32.440 --> 0:16:37.120 I'll be asleep just now. Yeah. Like I feel like 0:16:37.200 --> 0:16:39.480 we're like bears. I said this last night when I 0:16:39.480 --> 0:16:42.920 did my gig. We're talking about sleep, and I said, yeah, 0:16:42.000 --> 0:16:45.960 I apologize, but I could literally go to I could 0:16:46.000 --> 0:16:51.480 be watching television while drinking coffee at ten o'clock and 0:16:51.680 --> 0:16:54.200 fall into a coma and sleep for eight hours like 0:16:54.240 --> 0:16:58.680 a rock, just inhaling caffeine and having my brain stimulated 0:16:58.720 --> 0:16:59.320 by a screen. 0:17:00.160 --> 0:17:03.120 My husband just no problem sleeping. My son. He's thirteen 0:17:03.200 --> 0:17:05.880 and he's been like this. So it's a difficult everyone 0:17:05.880 --> 0:17:07.720 who's a baby, but most are. But by about ten 0:17:07.800 --> 0:17:10.399 months he started sleeping through. My daughter no, but that 0:17:10.560 --> 0:17:12.439 was more complicated. But she didn't sleep through the night 0:17:12.560 --> 0:17:14.399 till she was five. Hence why I said, I've had 0:17:14.400 --> 0:17:17.800 a long term sleep issue. I really have to work 0:17:17.840 --> 0:17:21.879 on sleep. But with Harry it's phenomenal. Sometimes I think 0:17:21.920 --> 0:17:25.320 he's faking it. My son goes to bed and he's out, like, 0:17:25.680 --> 0:17:28.480 see you later. Just my daughter. Now, I don't know 0:17:28.520 --> 0:17:30.639 if she's just it's genetic and she's like me, or 0:17:30.640 --> 0:17:32.520 if it is a male female. I'm just going on 0:17:32.560 --> 0:17:35.480 what happens in my household. But in my household, the 0:17:35.560 --> 0:17:38.760 males just go to sleep. Estelle, My daughter is just 0:17:38.960 --> 0:17:42.520 like me. So we've got an audiobook on, we're reading 0:17:42.520 --> 0:17:45.600 a story, or we're just doing a little bit of coloring. Again, 0:17:45.640 --> 0:17:48.040 it's that wine down. She wants to talk to you. Oh, no, 0:17:48.160 --> 0:17:49.879 I need to go to the toilet now, Oh I 0:17:49.880 --> 0:17:52.000 didn't get my water bottle. Like it goes on for 0:17:52.040 --> 0:17:56.960 an hour. It's fascinating to watch Harry just bed sleep done. 0:17:57.200 --> 0:18:03.320 Do you think that that that trait for women to well, 0:18:03.480 --> 0:18:07.560 this is our theory anyway, it's working theory everybody. For 0:18:07.640 --> 0:18:09.760 women maybe not to sleep as great as men is 0:18:10.359 --> 0:18:16.679 more about physiology and biochemistry or emotions or psychology. Is 0:18:16.720 --> 0:18:19.359 it that women worry more? That women are more empathetic, 0:18:19.440 --> 0:18:21.760 so they're are half the night fucking thinking about stuff 0:18:21.760 --> 0:18:24.720 and worrying about stuff, and men are just we're all 0:18:24.760 --> 0:18:26.040 just sociopaths. 0:18:26.119 --> 0:18:29.320 To sleep on a rock, I do think there's a 0:18:29.359 --> 0:18:31.920 lot to do with the cognitive part. What you're talking 0:18:31.960 --> 0:18:36.280 about overthinking, just very much stimulated, not being able to 0:18:36.400 --> 0:18:40.000 just sort of switch off as quickly as men. You know, 0:18:40.080 --> 0:18:42.440 sometimes I ask my son or your husband or even 0:18:42.560 --> 0:18:43.919 you know, you speak to men, and you know they 0:18:43.960 --> 0:18:46.000 might not actually really be thinking about anything. You know, 0:18:46.040 --> 0:18:48.320 what are you doing? Oh no, I'm just doing what 0:18:48.359 --> 0:18:50.560 I'm doing. You know, women are often doing what they're 0:18:50.560 --> 0:18:53.000 doing thinking about ten thousand things, like we've just got 0:18:53.000 --> 0:18:55.760 so much going on in our brain. So I do 0:18:55.800 --> 0:18:59.479 think that is a big component. I also think post baby, 0:18:59.560 --> 0:19:02.080 even tho I'm talking about my daughter who's only nine, 0:19:02.520 --> 0:19:04.919 you know, taking longer to get to sleep and just 0:19:04.960 --> 0:19:08.320 to calm down. I think my sleep got a lot. 0:19:08.760 --> 0:19:11.160 There was a real period of years and years where 0:19:11.240 --> 0:19:14.439 I was an extremely light sleeper, whereas now, even though 0:19:14.440 --> 0:19:17.080 I'm perimenopausal, I'm actually getting a bit more deep sleep. 0:19:17.119 --> 0:19:20.280 But for many years I didn't. Yes, my daughter used 0:19:20.280 --> 0:19:21.800 to wake me up, but even when she wasn't waking 0:19:21.800 --> 0:19:24.919 me up, I was just you're on this like any noise, 0:19:25.359 --> 0:19:27.879 any noise, and it's so annoying when your husband doesn't 0:19:27.920 --> 0:19:29.840 hear the noises. Oh my god, did you hear her? 0:19:29.880 --> 0:19:32.720 Did you hear like anything? I'm up? And I do 0:19:32.760 --> 0:19:36.520 think that is some evolutionary maternal thing, protective mechanism to 0:19:36.560 --> 0:19:39.399 be like, are the kids okay? Again, we don't know 0:19:39.440 --> 0:19:43.280 this for sure, but I definitely had years of very 0:19:43.480 --> 0:19:47.440 very light sleep and everything woke me up, every single noise. 0:19:47.480 --> 0:19:51.760 It was crazy at forty seven, tip, how old are you? 0:19:51.840 --> 0:19:52.280 Forty two? 0:19:52.520 --> 0:19:52.960 Forty two? 0:19:53.040 --> 0:19:53.240 Yep? 0:19:54.040 --> 0:20:00.160 Maybe at forty seven and somebody who has been research 0:20:00.359 --> 0:20:02.760 and learning and at the cold phase of education and 0:20:02.840 --> 0:20:07.359 teaching and coaching and writing and speaking and building businesses 0:20:07.480 --> 0:20:11.560 and using your mind and your brain NonStop and then 0:20:11.680 --> 0:20:16.960 solving problems like raising kids and relationships and just navigating life. 0:20:17.720 --> 0:20:19.879