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Speaker 1: Doctor Cam welcome back to you project.

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Speaker 2: Great to be here, Craig our Ah Champ.

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Speaker 1: Are you over your jet lag?

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Speaker 2: Done? We're good. Had a terrible night sleep last night,

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Speaker 2: but for some reason my morning coffee has sprung me

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Speaker 2: into action and I'm feeling very excited and it's it's

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Speaker 2: good because I'm going to need it. With Tiffany Cook

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Speaker 2: on the line, Yeah.

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Speaker 3: She'll keep you on the toes. She keeps me on

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Speaker 3: my toes. Do you suffer from jet lag?

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Speaker 1: Tiff Ah?

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Speaker 2: I don't know.

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Speaker 3: I don't think I've traveled far enough to get jet lag,

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Speaker 3: but I don't sleep well on planes.

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Speaker 1: Or you went to India about five minutes ago. That's

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Speaker 1: pretty who gets jet lag from India?

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Speaker 2: Though? You don't. You have to go halfway across the

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Speaker 2: globe for certainly six hours, isn't it. Yeah, I don't know.

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Speaker 2: I can't remember that six. I think it's six. About

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Speaker 2: six is the difference? I could be making that up.

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Speaker 1: And where do you go? I know where you went?

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Speaker 1: To tell our audience where you went?

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Speaker 2: Yes, When I had a vaga my first time in Vegas,

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Speaker 2: I was very excited. We did a sober walking tour

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Speaker 2: of the major attractions, and then we were work and

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Speaker 2: the rest of the time. So it was I mean

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Speaker 2: people were envious.

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Speaker 3: I know, what goes on in Vegas stays in Vegas,

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Speaker 3: but can you make an exception for this conversation or

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Speaker 3: else it could be very boring.

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Speaker 2: That's true. I mean my answer is probably going to

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Speaker 2: be pretty boring. We got over there and we're part

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Speaker 2: of the Health and Fitness Association conference, which is I

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Speaker 2: was just talking about precision health and AI and how

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Speaker 2: it's going to be changing the face of gyms. And

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Speaker 2: I mean the trade shows over there are insane, like

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Speaker 2: what's available now, the technology that they throw into all

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Speaker 2: this equipment. Man, it's it's eye opening. It's very cool.

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Speaker 2: So but outside that, we just did a bunch of

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Speaker 2: work and on the last day I did some really

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Speaker 2: interesting digging into part of my conscious mind. Yeah, I've

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Speaker 2: my CEO and founder. There's a documentary happening on him

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Speaker 2: at the moment. He's one of the more prolific people

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Speaker 2: in the space of getting in alignment with yourself mentally, spiritually, socially,

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Speaker 2: all of that sort of stuff. And I had some

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Speaker 2: very very valuable time with him and what I've found

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Speaker 2: there's been a few things that I've built in my

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Speaker 2: mind over time. I'm interested in your opinion this apps

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Speaker 2: and actually for that matter of where some things just

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Speaker 2: feel impossible and so my brain doesn't even go into them.

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Speaker 2: So like there's certain dynamics, certain relationships where I'd like

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Speaker 2: them to improve, but it just feels impossible, So I

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Speaker 2: just check out and I disappear, and he actually stepped

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Speaker 2: me through. It's like this region of my brain, or

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Speaker 2: like the neural pathways of my brain that I think

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Speaker 2: I used to use, and he stepped me through them

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Speaker 2: one step at a time. It was literally like trying

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Speaker 2: to navigate a pitch black room knowing where the next

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Speaker 2: step was going to be. Men. It completely wiped me

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Speaker 2: like two hours of this stepping into a space of

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Speaker 2: like seeing the possibility of seeing change in something that

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Speaker 2: I thought was otherwise impossible. It's done some really fascinating

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Speaker 2: things to my brain over the last three days, and

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Speaker 2: just even my willingness to turn up for people has

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Speaker 2: really increased as well, which is interesting.

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Speaker 1: Yeah, that's very interesting.

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Speaker 3: It's like the chasm between what is actually what is

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Speaker 3: actually possible, versus what I believe is possible or what

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Speaker 3: I think or my story about what's possible. You know,

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Speaker 3: like my story for a lot of my life, as

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Speaker 3: with many people, is I'm pretty shit, I'm pretty dumb,

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Speaker 3: I'm pretty unattractive, I'm not athletic, I don't have much potential.

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Speaker 3: This will probably fail, you know. I think the challenge

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Speaker 3: is to be able to kind of navigate with that

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Speaker 3: that idea, like you can simultaneously feel inadequate while knowing

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Speaker 3: that you're not. And I've said this many times, but

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Speaker 3: you know, I don't know how many professional gigs I've done,

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Speaker 3: but probably over two thousand or three thousand.

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Speaker 1: But I can.

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Speaker 3: Still be standing at the side of an auditorium being introduced,

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Speaker 3: feeling like I'm not good enough. When I've done it

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Speaker 3: two thousand times and been good enough, You're like, oh,

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Speaker 3: what's that about. So it's kind of feel the emotion

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Speaker 3: of the insecurity, of the self doubt or the fear

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Speaker 3: while reconciling you know, well, actually I've been here, I've

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Speaker 3: done this. In fact, I've even done this for this

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Speaker 3: company or at this conference, and I've been paid to

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Speaker 3: come back, so I must not be terrible. But I

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Speaker 3: think like coexisting with fear and self doubt and overthinking

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Speaker 3: and underdoing an analysis, paralysis. That's just the ongoing part

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Speaker 3: of the ongoing human experience.

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Speaker 2: Yeah. So yeah, and the the just the realization that

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Speaker 2: this thing that you hold as impossible is actually possible.

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Speaker 2: It's just not even something that I entertained. It's just

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Speaker 2: so fascinating how you just avoid the whole thing altogether.

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Speaker 2: And it feels like my brain has just opened up

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Speaker 2: in that particular. It's so fascinating. So that was my

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Speaker 2: Vegas Trip's good.

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Speaker 1: That's good.

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Speaker 3: But also when you think about we spoke about this

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Speaker 3: the other day, is like when we go, ah, that's bullshit,

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Speaker 3: or that's not possible, or that doesn't make sense, or

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Speaker 3: often what we're saying is that doesn't make sense to me.

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Speaker 3: What we're saying is within my understanding, within my grasp

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Speaker 3: of what is possible, that is impossible based on what

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Speaker 3: I understand, based on the window through which I look

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Speaker 3: at the world and my level of competence and understanding

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Speaker 3: and knowledge based on what I know, that's not real

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Speaker 3: or that's not possible. And if it is real or possible,

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Speaker 3: then I'm screwed because I don't understand it, and I

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Speaker 3: want to understand anything everything so yeah, I think being

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Speaker 3: comfortable with not knowing and saying, or being comfortable with

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Speaker 3: being wrong, or being comfortable with unlearning and relearning. Yeah,

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Speaker 3: like this is the ongoing how you're one of the

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Speaker 3: smartest people I know.

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Speaker 1: I bet you get at least five things wrong today.

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Speaker 2: One or two, Max, Mate, we don't have to air

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Speaker 2: the dirty ones. Yeah, I'm a smart guy.

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Speaker 3: Like all of us are smart on this call, you know,

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Speaker 3: and we all get shipped wrong.

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Speaker 2: Yeah, I got it. I got it totally wrong with

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Speaker 2: my son this morning. Like it's just you know, how

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Speaker 2: I was trying to coaching through this thing with his

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Speaker 2: teacher as I got it wrong, and he ended up

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Speaker 2: going I hate this life as he got out of

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Speaker 2: the car, as opposed to feeling really good, which was

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Speaker 2: my intention. It's like, you know, it's just it's amazing things. Yeah,

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Speaker 2: I definitely get some things wrong, absolutely.

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Speaker 4: Just while we're vaguely in the ballpark of it, tell

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Speaker 4: us about jet lag or what your understanding of jet

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Speaker 4: lag is, just because I mean it's relevant for me.

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Speaker 1: I get smashed when I travel internationally. But tell inform

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Speaker 1: us a bit around that.

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Speaker 2: Okay, yeah, great, I love this. So the obviously we're

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Speaker 2: on our twenty four hour rhythm and all of our hormones.

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Speaker 2: It's like, I like to think of it like a train,

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Speaker 2: a train network, and that is you've got central clock,

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Speaker 2: which is the light and dark circles of your day,

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Speaker 2: and that's your masterclock, and that triggers off a whole

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Speaker 2: lot of responses within the old body in a rhythmical way.

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Speaker 2: And the whole idea is that all of the other

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Speaker 2: trains on the network are meant to activate, like, Okay,

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Speaker 2: we're going to start everyone's run at five am, and

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Speaker 2: we've planned this perfection that if everyone starts at five

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Speaker 2: and runs at the speed that we tell them to

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Speaker 2: and goes to the stops theyre supposed to, then everyone's

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Speaker 2: going to get there on time. There's going to be

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Speaker 2: no delays. And essentially all of those other little trains

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Speaker 2: are the different organs that aren't your brain, like your

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Speaker 2: digestive system, your pancreas, your you liver, your muscles. And

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Speaker 2: let's say that your central clock says, hey, it's two am,

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Speaker 2: so everyone's asleep, so don't do anything. But then your

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Speaker 2: muscles go, I want to go for a run at

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Speaker 2: two am. You've got a train now starting at two am.

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Speaker 2: Everything else starts is designed to start at five am,

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Speaker 2: and you end up with train crashes and delays and

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Speaker 2: what we call desynchrony. So this is the cause of

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Speaker 2: chronic disease in shift work, is when you start getting

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Speaker 2: out of sync. And this is what's really important. So

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Speaker 2: and I'll come back to that if we need to.

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Speaker 2: So that's the first thing, is that we actually have

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Speaker 2: a rhythm that we want to hold, and that you

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Speaker 2: can go into a dark cave with exactly the same

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Speaker 2: light and somebody actually did this, and it takes a

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Speaker 2: full month for you to change your day night cycle.

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Speaker 2: So if you're traveling for less than a month, there's

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Speaker 2: still a three to four week hangover from your previous

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Speaker 2: time zone that you were in. And I really noticed

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Speaker 2: that when I went to Vegas, I was I had

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Speaker 2: nights where I was going to bed earlier for Australia time,

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Speaker 2: but it was late for Vegas and I just wanted

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Speaker 2: to keep sleeping through to be on Australian time like

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Speaker 2: that my body wanted to do about the whole week.

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Speaker 2: So that's the first thing is that you can't just

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Speaker 2: shake a rhythm in days like it actually takes quite

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Speaker 2: a while for you to do that, and while that's happening,

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Speaker 2: there's going to be desynchrony. While that's happening, there's going

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Speaker 2: to be more quartersole, more stress, and you're not going

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Speaker 2: to feel as clear. So that's first and foremost is

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Speaker 2: that there's a time element related to how long you're

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Speaker 2: traveling for. Then that the hack for this, and I

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Speaker 2: some of this has come from humans, some of it's

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Speaker 2: come from my research as well, and that is you

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Speaker 2: have this thing called a set point. So I wanted

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Speaker 2: to get on Vegas time, which means I want to

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Speaker 2: start going to bed earlier because that means that I'm

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Speaker 2: on Vegas time. Okay. So in order to do that,

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Speaker 2: I have to look at my current time that I

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Speaker 2: wake up, which is six am, five thirty six. So

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Speaker 2: for the two hours before then, is my actually no,

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Speaker 2: two hours before then at let's say four am, two

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Speaker 2: hours before six hang on.

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Speaker 1: Hang on four am Australia.

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Speaker 2: Time or US Australia time. So this is on Australian

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Speaker 2: time right now. So I'm normally waking up at six

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Speaker 2: am in Australia. Yeah, so at four am that's my

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Speaker 2: sleep set point. Okay, That's where my Cicadian rhythms are

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Speaker 2: being set at four AM. Now if I wake up

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Speaker 2: between four and six. So let's say I wake up

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Speaker 2: at four thirty. So if I wake up earlier than

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Speaker 2: normal but on the other side of the set point,

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Speaker 2: then that makes me want to go to bed earlier

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Speaker 2: that night. Right. However, if I expose myself to light

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Speaker 2: and wakefulness between two and four, the two hours before

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Speaker 2: the set point, which is extremely early to wake up,

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Speaker 2: my body thinks I now have to go to bed

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Speaker 2: later the next night. So because it's like, oh, you're

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Speaker 2: awake really late before your set point, you must be

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Speaker 2: wanting to wake up, you must be wanting to stay

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Speaker 2: up later. So what I'm saying with all of this

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Speaker 2: is when I travel, if I'm trying to make my

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Speaker 2: body wake up earlier and earlier, I have to make

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Speaker 2: sure that I'm in pitch dark from two to four

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Speaker 2: am Australian time, because that then will mean that I

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Speaker 2: can then expose myself to light between like four thirty

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Speaker 2: and five, and that's going to continually bring me earlier

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Speaker 2: and earlier. And you can do that in a few

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Speaker 2: days leading up to flying, and then it's you're not

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Speaker 2: so out of whack with Vegas because you started waking

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Speaker 2: and started going to bed earlier. So this is what

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Speaker 2: I've noticed, and I'm going the long way, But if

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Speaker 2: someone can take notes on this and they can do

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Speaker 2: it themselves later when I'm traveling, if I'm on the plane,

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Speaker 2: I'll put my blinkers on and make sure that there

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Speaker 2: is no light coming into my eyes even if I'm

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Speaker 2: awake between two and four Australian time, and then I'll

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Speaker 2: open my eyes and make sure I am awake from

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Speaker 2: four to six, and that starts moving me in the

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Speaker 2: right direction. And I've really noticed that if you are

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Speaker 2: like when you get to Vegas, finally you're actually awake

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Speaker 2: during the two to four period, and that's when you'll

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Speaker 2: feel awful. So that's when your body actually wants to sleep.

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Speaker 2: It's in its deeper sleep. It doesn't want to be awake,

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Speaker 2: and it's messing with the time that you're trying to

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Speaker 2: get on track with as well, because now it things,

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Speaker 2: oh you're up really late. We you've got to stay

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Speaker 2: up later la da dah. So what I'm saying with

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Speaker 2: all of this is jet lag is firstly desynchrony, and

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Speaker 2: if you're going for less than three weeks to that

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Speaker 2: desynchrony is going to be available in your body, and

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Speaker 2: that lowers your energy level, increases your stress, decreases your recovery,

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Speaker 2: can reduce your motivation, can also make you more impulsive

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Speaker 2: with your eating. Secondly, you will feel intensely tired during

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Speaker 2: that deep sleep time, and that's an important thing to

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Speaker 2: notice because you might just be feeling awful for a

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Speaker 2: couple of hours in the day, and you can remedy

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Speaker 2: that by actually closing your eyes and actually having a

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Speaker 2: rest at that time if you can, because your body, truly,

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Speaker 2: it's rhythm, truly wants to set that up. So just

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Speaker 2: be aware that it's probably only going to be a

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Speaker 2: couple of hours in the day where you're really getting hammered.

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Speaker 2: And yeah, I've probably gone on too long. Go for it, No,

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Speaker 2: I like it.

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Speaker 3: You know what I love about you? Well, you're super handsome.

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Speaker 3: But other than that, I don't have to talk much.

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Speaker 3: My next question, My next question is I always think

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Speaker 3: about like when I have you on, I think what

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Speaker 3: would most people about this? Like what do most people

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Speaker 3: want to know? It's not even what do I want

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Speaker 3: to know? But I try to think you know broadly

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Speaker 3: what's the most value to the most listeners. So can

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Speaker 3: we talk more broadly about sleep for a moment? My

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Speaker 3: first question is, like, we know that people don't need

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Speaker 3: the same amount of for example, cal is per day

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Speaker 3: every single day.

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Speaker 1: My body needs two thousand, not twenty.

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Speaker 3: Ten, not nine ninety two, and not two thousand and

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Speaker 3: not three thousand every day because obviously our energy expenditure

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Speaker 3: varies day to day, and while it might be similar,

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Speaker 3: it's not precise. So my question is do we need

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Speaker 3: I know some people need more and less sleep and

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Speaker 3: function better or worse on more or less, But do

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Speaker 3: we need about the same amount of sleep every night?

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Speaker 3: Or if for example, I got up at a normal

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Speaker 3: sleep and then I get up and I have a

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Speaker 3: crazy day of just mayhem business activity. I walk thirty

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Speaker 3: thousand steps, I cut down fifty trees, which I would

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Speaker 3: never do because I love mother Earth, and I you know,

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Speaker 3: I went rock climbing and I did three hours in

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Speaker 3: the gym, And is it possible that I need an

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Speaker 3: extra hour sleep that night or is it just that

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Speaker 3: I need different kind of like a deeper sleep, or

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Speaker 3: what's the go with the variability around sleep require moments?

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Speaker 2: Yep? So and so this is okay. In that example,

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Speaker 2: did you get less sleep that day?

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Speaker 1: So you're no, Let's say.

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Speaker 3: I came off the back of a normal night and

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Speaker 3: my normal night, let's go my average is seven, right,

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Speaker 3: just just for the hypothetical.

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Speaker 2: Yeah, okay, cool, So that's a good question. The first

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Speaker 2: thing that I would say is your body will often

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Speaker 2: tell you, like there's if you wake up and you're

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Speaker 2: absolutely exhausted and then you push on to just have

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Speaker 2: another coffee and you do it, you probably needed some

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Speaker 2: extra sleep. We just don't listen to those cues so much.

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Speaker 2: There is you definitely need. So for that kind of day,

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Speaker 2: you've got a whole lot of musculo scaletal strain that

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Speaker 2: you're putting on your body, and there's probably a whole

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Speaker 2: lot of damage that you've done to your muscles just

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Speaker 2: as part of exercise, which is a healthy part of exercise,

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Speaker 2: and it's your sleep that recovers that. So the time

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Speaker 2: between twelve and three am is going to be really

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Speaker 2: really important because that's where a lot of your musculo

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Speaker 2: scaltal repair is occurring. And then three six am is

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Speaker 2: where you're doing a whole lot of your neural repair

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Speaker 2: when the prolactance starts releasing and you start going into

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Speaker 2: your rem sleep and consolidating thoughts as well. So I

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Speaker 2: would say arguably your immune function, which is obviously chipping

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Speaker 2: away and getting rid of all of the dead cells

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Speaker 2: that starts at eleven, and the muscular skalital repair with

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Speaker 2: your growth hormone release and all that sort of stuff

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Speaker 2: that's happening through the middle of your sleep. So I

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Speaker 2: would say that portion is going to be the most

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Speaker 2: important portion of your sleep that night, and probably what's

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Speaker 2: likely to happen is that that portion of your sleep

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Speaker 2: will be more active for the next two days as

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Speaker 2: you're trying to repair your muscles, and this is what

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Speaker 2: you know. It might take a couple of days to

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Speaker 2: repair those muscles, So there might be there might be

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Speaker 2: a greater requirement for sleep, but in some instances it

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Speaker 2: may mean that you recover faster because you have a

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Speaker 2: bigger recovery spike, and you actually feel a whole lot

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Speaker 2: better because you've got deeper quality sleep. You know, as

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Speaker 2: you sleep longer into the morning. There arguably isn't a

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Speaker 2: whole lot more benefits for your musculo scalitt or recovery

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Speaker 2: so in that sense, you may not need more sleep.

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Speaker 2: You just need to make sure that you're having the

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Speaker 2: right kind of sleep at the right time to recover

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Speaker 2: the tissues that have been strained. For example, yes, yes, yeah, So.

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Speaker 3: I don't want to ask a cheesy question around, you know,

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Speaker 3: like how do we sleep better?

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Speaker 1: What's some sleep hygien protocols? Doc? But we kind of

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Speaker 1: we know that, well, we've done that, I think already.

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Speaker 3: But I like, I think trying to understand what are

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Speaker 3: potentially some of the negative consequences of poor sleep, because

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Speaker 3: I reckon, if I talk to one hundred people and

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Speaker 3: we go, okay, let's talk about the main challenges for you.

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Speaker 1: Is it sleep? Is it nutrition?

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Speaker 3: Is it exercise? Is it boos and drugs? Is like,

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Speaker 3: what's the thing that you find hardest to do?

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Speaker 1: Great?

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Speaker 3: I think the number one is sleep for the people

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Speaker 3: that I talk to, right, I mean, there are a

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Speaker 3: myriad of problems. But so I'm going to give you

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Speaker 3: a variable and you're going to he says with confidence.

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Speaker 3: If this is okay with you, You're right.

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Speaker 2: I love it. It's fantastic.

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Speaker 3: So the constant is I'm having shit sleep. And then

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Speaker 3: I want you to tell me the impact on each

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Speaker 3: particular variable. So shit to sleep and my immune system.

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Speaker 2: Okay, so between eleven to one is when your immune

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Speaker 2: system is functioning, like it's when it spikes and when

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Speaker 2: you're doing your biggest releases of I'm going to find

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Speaker 2: out what's wrong with my body so that I can

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Speaker 2: fix it. Like that's a really important process. Yeah, so

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Speaker 2: you've got to be what's really important is body temperature

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Speaker 2: between that type eleven to one, some people like so

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Speaker 2: in our health type circle, the sensors if they get

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00:18:55,200 --> 00:18:59,119
Speaker 2: too cold after five PM, if they are cold, they

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Speaker 2: won't mount an appropriate immune response because you need body

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Speaker 2: temperature to mount an appropriate immune response. This is often

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Speaker 2: why the recommendation is there to raise your body temperature

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Speaker 2: before sleep. And this is because there's a natural cycle

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Speaker 2: of body temperature rising up and that body temperature you

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Speaker 2: need a certain amount of temperature to trigger off a

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Speaker 2: healthy immune response. So, if you aren't getting good quality sleep,

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Speaker 2: or if you're consuming anything that disrupts your immune system

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Speaker 2: like caffeine or sugar, things that put you into a

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Speaker 2: sympathetic state. Sympathetic is the opposite to parasympathetic. Virtually, let's

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Speaker 2: just say for this example, it's the opposite sympathetic is action.

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Speaker 2: Parasympathetic is rest and digest. The immune function is a

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Speaker 2: very parasympathetic sympathetic activity. It's a rest and digesting activity,

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Speaker 2: So your body needs to be calm in order to

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Speaker 2: do it. If you're out blitzing on red bulls at

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Speaker 2: twelve am, you're essentially doing everything that you possibly can

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Speaker 2: to not have your immune system at the time that

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00:20:01,040 --> 00:20:03,280
Speaker 2: it's supposed to be on. So if you've got shit sleep,

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Speaker 2: you don't mount an immune response, which means that you

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Speaker 2: don't repair as quickly, and that can relate to greater

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Speaker 2: muscle soreness, for example, because that's part of the repair.

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Speaker 2: It can mean that you now start getting a like

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Speaker 2: a bit of a what's it called an itchy trigger

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00:20:20,080 --> 00:20:23,359
Speaker 2: finger for sickness because you're not actually taking care of

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Speaker 2: what's called immunosurveillance, which is I'm going to surveil if

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Speaker 2: there's any bacteria in my body, I'm actually looking for it.

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Speaker 2: I found it, I'm going to kill it. If you

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00:20:31,720 --> 00:20:34,880
Speaker 2: don't get that immune response between eleven to one, then

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Speaker 2: you're just playing catch up the whole time. So burning

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Speaker 2: the candle at both ends or even just burning the

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00:20:40,680 --> 00:20:43,000
Speaker 2: candle at night, there's an opportunity for you to miss

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Speaker 2: that immune function. So that's and that means so more

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00:20:47,600 --> 00:20:50,400
Speaker 2: likely to get sick less recovery from your body because

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00:20:50,400 --> 00:20:53,400
Speaker 2: your immune system is doing all of those things, it's

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Speaker 2: triggering a whole lot of different good things that happen.

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Speaker 2: So body tell that's a starting point. Is that the

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Speaker 2: kind of a few you want? Mate? Yeah?

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Speaker 1: That's fuck great, that's great. Okay.

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Speaker 3: Number two, And the reason that I'm talking about this

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Speaker 3: is because, like I said, it's it's so many people

400
00:21:07,480 --> 00:21:11,440
Speaker 3: have trouble sleeping, and I think, yes, we need strategies

401
00:21:11,440 --> 00:21:13,320
Speaker 3: and all that, but part of it is understanding what

402
00:21:13,359 --> 00:21:16,879
Speaker 3: are some of the potential consequences and why does this matter?

403
00:21:17,080 --> 00:21:19,240
Speaker 3: How does this affect me? So one, shit sleep and

404
00:21:19,320 --> 00:21:24,080
Speaker 3: immune system. Two shit sleep and cognition or cognitive function

405
00:21:24,280 --> 00:21:26,560
Speaker 3: or listeners. How well your brain works?

406
00:21:26,920 --> 00:21:31,359
Speaker 2: Yep, great, So a lot of your brain function is

407
00:21:31,440 --> 00:21:36,679
Speaker 2: going to be related to a couple of things. The

408
00:21:36,720 --> 00:21:39,560
Speaker 2: health of your neurons. You actually need the physical matter

409
00:21:39,600 --> 00:21:42,879
Speaker 2: to be healthy in your brain, and you also need

410
00:21:43,400 --> 00:21:47,800
Speaker 2: your brain to be assimilating and connecting different parts of

411
00:21:47,800 --> 00:21:50,560
Speaker 2: the brain all the time. New information. You want your

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00:21:50,560 --> 00:21:52,800
Speaker 2: brain to be in a state of growth and learning

413
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Speaker 2: because then it has a purpose and so and so

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Speaker 2: what's interesting what sleep is. Sleep is your ultimate recover

415
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Speaker 2: And there's a particular chemical that's very important for brain recovery,

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Speaker 2: and it's called prolactin. And there's another one called insulin,

417
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Speaker 2: like growth factor. There's also another one like growth hormone.

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Speaker 2: There's another one like vascular endotheli or growth factor v EGF.

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Speaker 2: So all of these things they come in and they

420
00:22:18,680 --> 00:22:23,320
Speaker 2: repair your brain. They are literally getting more blood to

421
00:22:23,440 --> 00:22:25,919
Speaker 2: the tissue of your brain so that the neurons can

422
00:22:26,000 --> 00:22:31,479
Speaker 2: be nourished. Prolactin is laying down more myelin so that

423
00:22:31,640 --> 00:22:34,399
Speaker 2: your brain stays fast. Mylin is the thing that allows

424
00:22:34,400 --> 00:22:38,119
Speaker 2: you to speed your thinking and carries all the important stuff.

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00:22:38,800 --> 00:22:43,080
Speaker 2: So you've got those chemicals and they are heightened, they

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00:22:43,119 --> 00:22:47,159
Speaker 2: are highest during your sleep. What's happening throughout the day

427
00:22:47,359 --> 00:22:48,440
Speaker 2: is you're in a state of.

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Speaker 1: Action.

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00:22:51,200 --> 00:22:58,960
Speaker 2: Dopamine nor adrenaline adrenaline and they essentially keep your brain firing,

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00:23:00,200 --> 00:23:02,440
Speaker 2: but they don't repair your brain. They actually take from

431
00:23:02,480 --> 00:23:04,600
Speaker 2: your brain. It's like running an ultra marathon. You're not

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00:23:04,680 --> 00:23:07,159
Speaker 2: recovering your body. While you're running the ultra marathon, you

433
00:23:07,240 --> 00:23:10,480
Speaker 2: are continually breaking your muscles down. And if you look

434
00:23:10,480 --> 00:23:12,920
Speaker 2: at somebody who's finished Ultra Marathon, they look like they're

435
00:23:13,119 --> 00:23:17,240
Speaker 2: ninety and almost dead even though they're twenty five. And

436
00:23:17,280 --> 00:23:20,879
Speaker 2: this is because you've got one hundred miles of tissue

437
00:23:20,880 --> 00:23:25,560
Speaker 2: destruction that's happened with no recovery. And so if you

438
00:23:25,680 --> 00:23:29,719
Speaker 2: have a brain that hasn't slept, you have zero brain

439
00:23:29,880 --> 00:23:32,960
Speaker 2: tissue recovery and you start burning your brain out. And

440
00:23:33,040 --> 00:23:34,800
Speaker 2: that's a healthy thing that you should be doing throughout

441
00:23:34,840 --> 00:23:37,480
Speaker 2: the day, but then you need the sleep to actually

442
00:23:37,880 --> 00:23:40,520
Speaker 2: have the time to repair the tissues. And this is

443
00:23:40,560 --> 00:23:42,480
Speaker 2: also one of the reasons why they don't get you to.

444
00:23:42,440 --> 00:23:45,879
Speaker 5: Eat three hours before you go to bed, because if

445
00:23:45,920 --> 00:23:49,160
Speaker 5: you've essentially had three hours of food break before bed,

446
00:23:50,000 --> 00:23:53,440
Speaker 5: you've cleared out what's called the glymphatics in your brain,

447
00:23:53,520 --> 00:23:56,359
Speaker 5: which is essentially this drainage system that's getting rid of

448
00:23:56,400 --> 00:23:58,040
Speaker 5: little proteins and things that you don't need.

449
00:23:58,080 --> 00:23:59,719
Speaker 2: It sort of clears your brain out so that it's

450
00:23:59,760 --> 00:24:02,760
Speaker 2: actually got a clear run at repairing itself overnight. So

451
00:24:03,080 --> 00:24:05,359
Speaker 2: the second thing, so first thing is that you will

452
00:24:05,440 --> 00:24:08,800
Speaker 2: destroy your actual brain tissue your brain, you're particularly your

453
00:24:08,800 --> 00:24:11,000
Speaker 2: gray matter, which is the stuff that makes you think

454
00:24:11,119 --> 00:24:15,680
Speaker 2: fast and problem solve and impulse control and remember things

455
00:24:15,720 --> 00:24:20,040
Speaker 2: really well. Those tissues specifically are much more sensitive to

456
00:24:20,080 --> 00:24:23,520
Speaker 2: these chemicals and much more sensitive to sleep. So your brain,

457
00:24:23,560 --> 00:24:28,000
Speaker 2: your impulse control, your cravings, your tolerance, and patience will

458
00:24:28,000 --> 00:24:31,200
Speaker 2: all go through the floor, as will your memory if

459
00:24:31,200 --> 00:24:33,600
Speaker 2: you don't sleep, because you're actually getting destruction of the tissue.

460
00:24:33,600 --> 00:24:37,359
Speaker 2: The second thing is rem sleep, which is the fourth

461
00:24:37,359 --> 00:24:41,560
Speaker 2: phase essentially of your sleep. This is where you're assimilating

462
00:24:41,560 --> 00:24:43,840
Speaker 2: all of the knowledge from the day before and you're

463
00:24:43,880 --> 00:24:46,680
Speaker 2: making new connections and that you may know about the

464
00:24:46,760 --> 00:24:49,199
Speaker 2: rat study where they discovered this. Essentially, they looked at

465
00:24:49,280 --> 00:24:51,560
Speaker 2: a rat through the day when it was sleeping and

466
00:24:51,600 --> 00:24:53,840
Speaker 2: it was running the maze. The same neural patterns of

467
00:24:53,840 --> 00:24:56,440
Speaker 2: the maze was running three hundred times in really quick succession.

468
00:24:56,480 --> 00:24:59,080
Speaker 2: You're actually pulling together all of the stuff that you've

469
00:24:59,119 --> 00:25:02,159
Speaker 2: learned from the day before so that your brain consolidates it.

470
00:25:02,160 --> 00:25:05,520
Speaker 2: That's why we study better after a day a night

471
00:25:05,520 --> 00:25:07,199
Speaker 2: of sleep, of learning the day before, all that sort

472
00:25:07,240 --> 00:25:09,640
Speaker 2: of stuff. So if you missed your sleep, you then

473
00:25:09,760 --> 00:25:13,120
Speaker 2: don't get those connections. This can just reduce your clarity.

474
00:25:13,200 --> 00:25:16,560
Speaker 2: This means you actually don't develop or grow in your

475
00:25:16,600 --> 00:25:22,280
Speaker 2: ability to understand things. So brain health specifically declines very

476
00:25:22,359 --> 00:25:26,560
Speaker 2: very quickly. And you know, one night bad sleep and

477
00:25:26,600 --> 00:25:29,160
Speaker 2: you start making sentences like that, one night bad one

478
00:25:29,240 --> 00:25:33,159
Speaker 2: night bad sleep, no good. You know, you get very simple,

479
00:25:33,280 --> 00:25:33,760
Speaker 2: very quickly.

480
00:25:34,640 --> 00:25:37,840
Speaker 3: So now I tell you the book that you shouldn't read.

481
00:25:39,680 --> 00:25:42,400
Speaker 3: The book is called Can't Hurt Me by David Goggins.

482
00:25:42,600 --> 00:25:43,480
Speaker 2: Yeah, yeah, yeah.

483
00:25:43,520 --> 00:25:46,080
Speaker 1: I feel like he's the antithesis of you.

484
00:25:48,800 --> 00:25:52,800
Speaker 2: Have you read that, tiff, I've read both his books.

485
00:25:52,880 --> 00:25:55,560
Speaker 1: I haven't read the book, but i've heard him on podcast.

486
00:25:55,600 --> 00:25:56,200
Speaker 2: I'm not a fan.

487
00:25:57,359 --> 00:26:01,199
Speaker 1: Yeah, well he polarizes. I mean, but look, I.

488
00:26:03,000 --> 00:26:05,560
Speaker 3: Love some of his stuff as well, and he's funny

489
00:26:05,560 --> 00:26:08,280
Speaker 3: and ins but I'm like, dude, you're gonna I know

490
00:26:08,320 --> 00:26:11,480
Speaker 3: that you're the toughest motherfucker in the world, as you say.

491
00:26:11,600 --> 00:26:14,720
Speaker 3: Maybe you are, maybe, but some of the shit that

492
00:26:14,760 --> 00:26:20,200
Speaker 3: he does is so reckless. I'm like, you are if

493
00:26:20,240 --> 00:26:22,959
Speaker 3: you can move when you're sixty, If you're I'm going

494
00:26:23,040 --> 00:26:27,120
Speaker 3: to be surprised, But but just quickly, and then we'll

495
00:26:27,200 --> 00:26:31,359
Speaker 3: keep going with our shit. Sleep and list but you

496
00:26:31,359 --> 00:26:34,840
Speaker 3: think about even I guess relating to Goggins, but like

497
00:26:34,960 --> 00:26:39,160
Speaker 3: Navy seal training or the Buds where they do their

498
00:26:39,240 --> 00:26:43,119
Speaker 3: five days with I think they average ninety minutes sleep

499
00:26:43,119 --> 00:26:48,280
Speaker 3: a day for five days and just you know, psychologically, emotionally,

500
00:26:48,840 --> 00:26:53,960
Speaker 3: physiologically fucking brutalize them with I guess the main point

501
00:26:54,119 --> 00:26:58,040
Speaker 3: being to see how people can perform in the middle

502
00:26:58,040 --> 00:27:02,159
Speaker 3: of the worst fucking conditions and the middle of cognitive, emotional,

503
00:27:02,240 --> 00:27:03,679
Speaker 3: physiological overload.

504
00:27:04,160 --> 00:27:05,960
Speaker 1: We're going to put you in the shit and see

505
00:27:06,000 --> 00:27:06,680
Speaker 1: how you go.

506
00:27:07,119 --> 00:27:13,320
Speaker 3: Yep, But that that ain't an ideal operating system, is it.

507
00:27:14,240 --> 00:27:18,040
Speaker 2: No, not for the majority of the population, but for

508
00:27:18,119 --> 00:27:20,960
Speaker 2: a population where you need to make the impossible possible

509
00:27:21,400 --> 00:27:25,399
Speaker 2: and to expand their brain, like every mission after Bud's

510
00:27:25,440 --> 00:27:27,879
Speaker 2: beach is easy because they have a reference point for

511
00:27:27,960 --> 00:27:31,040
Speaker 2: what my body can tolerate. So from a belief in

512
00:27:31,119 --> 00:27:33,960
Speaker 2: oneself and this is a totally different part of it

513
00:27:34,040 --> 00:27:37,159
Speaker 2: that there's a really powerful process in that of it

514
00:27:37,240 --> 00:27:39,720
Speaker 2: creates a sense of belief that I can tolerate this.

515
00:27:40,520 --> 00:27:42,840
Speaker 2: So that's an important thing. And this is why you know,

516
00:27:43,000 --> 00:27:45,600
Speaker 2: not everyone makes it, because not everyone is actually built

517
00:27:45,680 --> 00:27:49,040
Speaker 2: to be able to withstand that, and similarly to Goggins

518
00:27:49,080 --> 00:27:51,040
Speaker 2: because obviously he went through that and made that famous

519
00:27:51,040 --> 00:27:53,080
Speaker 2: by going through it three times in a year or something.

520
00:27:54,800 --> 00:27:57,720
Speaker 1: Yeah, and taping up his broken leg and.

521
00:27:58,119 --> 00:28:01,760
Speaker 2: Yeah, exactly. Yeah, so he is he is. He is

522
00:28:01,880 --> 00:28:05,920
Speaker 2: the pin up for crusader in our health type model,

523
00:28:06,040 --> 00:28:10,000
Speaker 2: which is dopamine dominant, which is and when you've got

524
00:28:10,040 --> 00:28:13,840
Speaker 2: a body like that, essentially, if you don't make your

525
00:28:13,960 --> 00:28:17,080
Speaker 2: day hard, it feels like you've done nothing that day,

526
00:28:17,080 --> 00:28:21,560
Speaker 2: because crusaders want to feel like they're stretched. And that's

527
00:28:21,600 --> 00:28:25,040
Speaker 2: a natural component because dopamine makes you feel good if

528
00:28:25,080 --> 00:28:27,280
Speaker 2: you're on the mission, even if it hurts. It's like

529
00:28:27,720 --> 00:28:29,680
Speaker 2: I've just walked over glass. I kind of want to

530
00:28:29,760 --> 00:28:31,760
Speaker 2: keep walking because I just want to get I just

531
00:28:31,800 --> 00:28:33,280
Speaker 2: want to get there, or want to feel the pain.

532
00:28:33,560 --> 00:28:35,399
Speaker 2: I want to know that this is hard. And so

533
00:28:35,480 --> 00:28:38,600
Speaker 2: when Goggins is giving his advice on tripled down on

534
00:28:38,640 --> 00:28:43,760
Speaker 2: your weaknesses, what he's actually saying is I'm doubling down

535
00:28:43,800 --> 00:28:47,120
Speaker 2: on my mental strength. I see something that I'm not

536
00:28:47,160 --> 00:28:50,200
Speaker 2: good at, I'm going to use my dopamine built in

537
00:28:50,240 --> 00:28:55,960
Speaker 2: structures to overcome that, whereas somebody else would use Maybe

538
00:28:56,920 --> 00:28:59,200
Speaker 2: I need to do this for my family and their

539
00:28:59,320 --> 00:29:02,280
Speaker 2: family then generates that motivation for them to go as

540
00:29:02,280 --> 00:29:06,760
Speaker 2: harder they've got to go to. So it's yeah, just

541
00:29:07,080 --> 00:29:07,760
Speaker 2: as a side.

542
00:29:07,720 --> 00:29:10,240
Speaker 3: He is the exception. He's the exception to the rule.

543
00:29:10,240 --> 00:29:11,880
Speaker 3: But he's a good study case.

544
00:29:11,920 --> 00:29:18,600
Speaker 1: All right. So shit sleep and the end of crime system. Hormones.

545
00:29:19,320 --> 00:29:25,320
Speaker 2: Okay, So all right, So when you're thinking about hormones,

546
00:29:25,320 --> 00:29:27,360
Speaker 2: obviously they can mean lots of different things. Probably the

547
00:29:27,440 --> 00:29:29,800
Speaker 2: easiest one to think about is insulin. It's a very

548
00:29:29,800 --> 00:29:33,880
Speaker 2: important part of our endo crime system and it's going

549
00:29:33,920 --> 00:29:35,800
Speaker 2: to be influenced a lot of the other ones as well.

550
00:29:35,840 --> 00:29:38,920
Speaker 2: And also cortisole comes into this too. So what we

551
00:29:38,960 --> 00:29:41,560
Speaker 2: see you can put someone through shift work, or just

552
00:29:41,640 --> 00:29:45,880
Speaker 2: expose them to bright lights at night, or give them

553
00:29:45,880 --> 00:29:49,920
Speaker 2: poor asleep. Essentially, the statistic is is if you're getting

554
00:29:49,960 --> 00:29:52,160
Speaker 2: less than five point five hours of sleep per night,

555
00:29:52,640 --> 00:29:56,120
Speaker 2: you are at a thirty percent increased risk of diabetes

556
00:29:56,240 --> 00:29:59,440
Speaker 2: compared to somebody who's getting normal sleep. So straight away

557
00:29:59,480 --> 00:30:04,720
Speaker 2: there is a huge increase in diabetes risk, and we

558
00:30:04,800 --> 00:30:08,600
Speaker 2: actually show signs of pre diabetes within four days of

559
00:30:08,680 --> 00:30:11,360
Speaker 2: having bad sleep. But then you have good sleep and

560
00:30:11,400 --> 00:30:14,440
Speaker 2: that returns back to normal glycemic index. And what I

561
00:30:14,440 --> 00:30:17,360
Speaker 2: mean by that is your blood sugar levels go nuts

562
00:30:17,960 --> 00:30:21,520
Speaker 2: after four days, and then they return back to normal

563
00:30:21,560 --> 00:30:24,720
Speaker 2: if you start getting some normal sleep. So just being underslept,

564
00:30:24,760 --> 00:30:27,600
Speaker 2: even if you're eating the right foods, can actually put

565
00:30:27,600 --> 00:30:30,520
Speaker 2: you into a diabetic state, which is really like from

566
00:30:30,520 --> 00:30:34,360
Speaker 2: an endocrime perspective, because when you don't get enough sleep,

567
00:30:35,240 --> 00:30:38,360
Speaker 2: you don't recover as well. Your body thinks that there's

568
00:30:38,400 --> 00:30:41,680
Speaker 2: something going wrong, and so you go into panic stations

569
00:30:41,800 --> 00:30:43,840
Speaker 2: and to do that, you have to release a lot

570
00:30:43,880 --> 00:30:48,200
Speaker 2: more quartisole cortisol, and that you release more quartersole throughout

571
00:30:48,200 --> 00:30:52,200
Speaker 2: the day. Quartersole throughout the day. It's okay if you're exercising,

572
00:30:52,240 --> 00:30:55,160
Speaker 2: but too much of it is bad. It makes your

573
00:30:55,160 --> 00:30:58,480
Speaker 2: blood sugar levels, It makes you insulin resistant. Everyone's probably

574
00:30:58,480 --> 00:31:00,680
Speaker 2: heard about that, it makes you hard for your body

575
00:31:01,280 --> 00:31:03,760
Speaker 2: to do what it's supposed to do with sugar. And

576
00:31:03,840 --> 00:31:10,960
Speaker 2: so lack of sleep specifically starts destroying your insulince signaling

577
00:31:11,400 --> 00:31:15,520
Speaker 2: through cortisol, and that then propagates a whole lot of

578
00:31:15,560 --> 00:31:20,360
Speaker 2: issues as well, and you can translate that to steroid

579
00:31:20,360 --> 00:31:24,959
Speaker 2: production and cholesterol production, blood pressure, which is obviously been

580
00:31:25,000 --> 00:31:27,600
Speaker 2: controlled by a whole lot of the endocrin system too,

581
00:31:28,320 --> 00:31:31,640
Speaker 2: So we see a thirty to forty percent increased risk

582
00:31:31,680 --> 00:31:35,840
Speaker 2: of cardiovascular disease just by getting less than five and

583
00:31:35,880 --> 00:31:40,960
Speaker 2: a half hours sleep. So yeah, and a forty increased

584
00:31:41,040 --> 00:31:45,320
Speaker 2: risk of premature death like just by not getting enough sleep.

585
00:31:45,360 --> 00:31:47,280
Speaker 2: So it's the way I'll do it in my keynotes

586
00:31:47,320 --> 00:31:49,520
Speaker 2: is I say, you're probably going to go home today.

587
00:31:49,560 --> 00:31:51,240
Speaker 2: You're probably going to tell your part. Oh yeah, some

588
00:31:51,360 --> 00:31:55,120
Speaker 2: bloke some food was telling us about sleep, and you

589
00:31:55,160 --> 00:31:56,840
Speaker 2: know I'm not going to change it. But then what

590
00:31:56,880 --> 00:31:58,760
Speaker 2: I want you to do is just add the sentence

591
00:31:59,280 --> 00:32:01,880
Speaker 2: because I want to die faster. That's all I want

592
00:32:01,920 --> 00:32:03,680
Speaker 2: you to add to the end of that sentence, because

593
00:32:03,720 --> 00:32:07,720
Speaker 2: we know it's after oxygen and that Walker is good

594
00:32:07,720 --> 00:32:11,080
Speaker 2: for This is the sleep guy. He said, after oxygen

595
00:32:11,120 --> 00:32:13,440
Speaker 2: sleep is the thing. If you're in deficiency of it,

596
00:32:13,440 --> 00:32:16,600
Speaker 2: it will kill you next. So after oxygen, sleep is

597
00:32:16,640 --> 00:32:18,760
Speaker 2: the thing that will kill you fastest if you're in deficiency.

598
00:32:19,120 --> 00:32:23,760
Speaker 2: So when it comes to the endocrine system, you are

599
00:32:23,880 --> 00:32:31,120
Speaker 2: doing all of your regulation of your cycle and rhythms,

600
00:32:31,160 --> 00:32:34,080
Speaker 2: Like your endocrime system is so sensitive to time of day,

601
00:32:34,160 --> 00:32:36,400
Speaker 2: and as soon as you start messing around with timing.

602
00:32:37,200 --> 00:32:39,720
Speaker 2: That's when you're going to start disregulating hormones.

603
00:32:40,000 --> 00:32:42,280
Speaker 3: Yes, I feel like some of that, well not, I

604
00:32:42,320 --> 00:32:46,719
Speaker 3: feel these some of these are obviously interconnected. Yeah, and

605
00:32:46,760 --> 00:32:50,080
Speaker 3: this kind of sits somewhere in the space between you

606
00:32:50,160 --> 00:32:52,720
Speaker 3: and me, really, but I want your thoughts.

607
00:32:54,000 --> 00:32:55,320
Speaker 1: So I'm not.

608
00:32:55,360 --> 00:33:00,480
Speaker 3: Sleeping while I have shitty sleep and mental and emotion all.

609
00:33:00,360 --> 00:33:07,040
Speaker 2: Health yep, for the same reason of the brain, like

610
00:33:07,200 --> 00:33:10,960
Speaker 2: your brain tissues. There's definitely like physical changes that occur

611
00:33:11,080 --> 00:33:14,160
Speaker 2: in depression and anxiety. We know that under seven hours

612
00:33:14,160 --> 00:33:19,200
Speaker 2: of sleep there will be slight increases in anxiety. So

613
00:33:19,440 --> 00:33:22,600
Speaker 2: it's just essentially, if you get less sleep, your body goes,

614
00:33:23,240 --> 00:33:25,760
Speaker 2: what the hell, man like, there must be something wrong

615
00:33:25,800 --> 00:33:30,080
Speaker 2: with my environment, and so you become more you start

616
00:33:30,200 --> 00:33:33,760
Speaker 2: surveiling the world more, and you start becoming hyper attentive

617
00:33:33,800 --> 00:33:35,880
Speaker 2: to the world because something must be wrong if you're

618
00:33:35,880 --> 00:33:41,280
Speaker 2: not getting enough sleep. And so just the act of

619
00:33:41,320 --> 00:33:44,000
Speaker 2: not getting enough sleep indicates that something is wrong, and

620
00:33:44,040 --> 00:33:47,080
Speaker 2: so your brain starts going into hyperdrive. So that may

621
00:33:47,120 --> 00:33:49,680
Speaker 2: be something that occurs. Particularly, your nervous system has to

622
00:33:49,720 --> 00:33:52,520
Speaker 2: really jump up and you have to use more nora adrenaline,

623
00:33:52,600 --> 00:33:54,760
Speaker 2: which is a chemical that makes you more alert, you

624
00:33:54,760 --> 00:33:59,880
Speaker 2: have to use more cortisol. But also what can happen

625
00:33:59,920 --> 00:34:01,600
Speaker 2: is if you go for a period of time and

626
00:34:01,640 --> 00:34:02,800
Speaker 2: a lot of people do this, and this is where

627
00:34:02,800 --> 00:34:06,200
Speaker 2: it all gets interconnected. People go hard for six months

628
00:34:06,520 --> 00:34:09,319
Speaker 2: and then they're about to go on their holidays. As

629
00:34:09,360 --> 00:34:10,959
Speaker 2: far as they've not been sleeping as well, they're about

630
00:34:10,960 --> 00:34:13,120
Speaker 2: to go on their holidays, and what happens on the

631
00:34:13,160 --> 00:34:15,560
Speaker 2: Thursday before the Friday holiday is they get sick. And

632
00:34:15,560 --> 00:34:17,759
Speaker 2: this is because their immune system is finally catching up.

633
00:34:18,080 --> 00:34:21,480
Speaker 2: And then they go into virtually a depression of I

634
00:34:21,520 --> 00:34:23,520
Speaker 2: just don't want to do anything. I'm not motivated. I'm

635
00:34:23,560 --> 00:34:25,360
Speaker 2: not getting the excitement out of things. And that's just

636
00:34:25,360 --> 00:34:28,120
Speaker 2: a sign of burnout. So if you're not getting enough sleep,

637
00:34:28,239 --> 00:34:30,799
Speaker 2: you're not recovering. If you don't recover, your body will

638
00:34:30,800 --> 00:34:34,600
Speaker 2: eventually say, hey man, you need to stop taking action.

639
00:34:34,840 --> 00:34:36,440
Speaker 2: And the way that I'm going to stop you taking

640
00:34:36,480 --> 00:34:39,600
Speaker 2: action is I'm going to stop giving you energy and

641
00:34:39,640 --> 00:34:42,120
Speaker 2: I'm going to stop giving you motivation. And so you're

642
00:34:42,120 --> 00:34:43,640
Speaker 2: going to sit there and you're not going to find

643
00:34:43,680 --> 00:34:45,520
Speaker 2: pleasure in things. You're not going to be motivated to

644
00:34:45,520 --> 00:34:47,759
Speaker 2: do things. You're going to find yourself intolerant of things,

645
00:34:48,040 --> 00:34:49,520
Speaker 2: and you might go along to your doctor and say,

646
00:34:49,560 --> 00:34:53,160
Speaker 2: I think I'm depressed, and there may be a very

647
00:34:53,160 --> 00:34:56,040
Speaker 2: real depression going on. It may also be that you've

648
00:34:56,080 --> 00:34:57,800
Speaker 2: just been underslept for so long that your body is

649
00:34:57,800 --> 00:35:00,640
Speaker 2: saying I'm sick and tired of giving you energy, that

650
00:35:00,680 --> 00:35:03,880
Speaker 2: you're not recovering. I actually need to take energy away

651
00:35:03,880 --> 00:35:09,280
Speaker 2: from you now. So we know that for sleep will

652
00:35:09,400 --> 00:35:14,560
Speaker 2: significantly increase mental health conditions. And even my chief medical

653
00:35:14,560 --> 00:35:17,760
Speaker 2: officer is doing some fascinating research looking at the brain,

654
00:35:18,600 --> 00:35:22,640
Speaker 2: the different brain rhythms and the very low frequency sort

655
00:35:22,680 --> 00:35:25,440
Speaker 2: of like Earth has a frequency that you can measure

656
00:35:25,719 --> 00:35:29,080
Speaker 2: like that level of frequency in the brain, and he's

657
00:35:29,120 --> 00:35:33,560
Speaker 2: noticing that in autism one of the big determinants of

658
00:35:33,600 --> 00:35:36,680
Speaker 2: severity is actually they're missing a whole lot of these

659
00:35:36,719 --> 00:35:41,200
Speaker 2: brain waves during their sleep. They're not getting these particular elements.

660
00:35:41,239 --> 00:35:43,400
Speaker 2: And so they've just won a grant in Canada to

661
00:35:43,440 --> 00:35:47,319
Speaker 2: do a whole bunch of really deep neurological testsing and sleep.

662
00:35:47,360 --> 00:35:52,360
Speaker 2: By that, so it is obviously interconnected. Your brain requires

663
00:35:52,400 --> 00:35:55,480
Speaker 2: a healthy immune function to recover, so you need your

664
00:35:55,520 --> 00:36:00,560
Speaker 2: immune system to be turning on you need size and

665
00:36:00,640 --> 00:36:05,520
Speaker 2: muscle recovery to support brain development as well, because the

666
00:36:05,560 --> 00:36:08,279
Speaker 2: movement is specifically related to the brain size of the

667
00:36:08,320 --> 00:36:12,720
Speaker 2: areas that are related to anxiety as well. And so yes, essentially,

668
00:36:12,760 --> 00:36:15,560
Speaker 2: if you are lacking sleep, it is a It's probably

669
00:36:15,600 --> 00:36:19,480
Speaker 2: the first sign is that you'll have less control over

670
00:36:19,520 --> 00:36:22,360
Speaker 2: your mind. That's probably the thing that we notice first

671
00:36:22,480 --> 00:36:25,800
Speaker 2: is that everything becomes heightened and things aren't as happy.

672
00:36:26,520 --> 00:36:27,640
Speaker 1: Isn't the body amazing?

673
00:36:28,040 --> 00:36:30,560
Speaker 3: Like the body's going hey, hey, hey, hey hey, and

674
00:36:30,560 --> 00:36:33,239
Speaker 3: then eventually it goes all right, Then all right, you

675
00:36:33,280 --> 00:36:36,720
Speaker 3: won't fucking listen. I'll just take over like your body's

676
00:36:37,000 --> 00:36:40,759
Speaker 3: your body's telling your shit constantly, and you're like, no,

677
00:36:40,960 --> 00:36:41,399
Speaker 3: I'm good.

678
00:36:42,120 --> 00:36:44,920
Speaker 1: I can get by on four hours sleep off because

679
00:36:44,920 --> 00:36:46,120
Speaker 1: I'm a fucking warrior.

680
00:36:46,520 --> 00:36:47,320
Speaker 2: Yeah no, you can't.

681
00:36:47,920 --> 00:36:48,440
Speaker 1: You can't.

682
00:36:49,520 --> 00:36:52,120
Speaker 3: It doesn't matter what you tell yourself. All right, let's

683
00:36:52,160 --> 00:36:56,279
Speaker 3: do one or more, let's do one. I mean, this

684
00:36:56,360 --> 00:36:59,960
Speaker 3: is probably again, this is probably probably all three of us. Really,

685
00:37:00,200 --> 00:37:02,319
Speaker 3: there's only one athlete on the call, and it's not

686
00:37:02,360 --> 00:37:07,640
Speaker 3: you and me Champ. Let's talk about athletic performance. Although

687
00:37:07,719 --> 00:37:10,160
Speaker 3: you could be an athlete maybe I don't know. And

688
00:37:10,200 --> 00:37:11,960
Speaker 3: this is very broad. But we have a lot of

689
00:37:12,000 --> 00:37:14,799
Speaker 3: people who listen to this show who maybe are not

690
00:37:14,880 --> 00:37:19,680
Speaker 3: necessarily athletes, but they do athletic things, they have athletic pursuits.

691
00:37:20,200 --> 00:37:21,480
Speaker 1: So let's talk about that.

692
00:37:21,640 --> 00:37:24,760
Speaker 3: And I guess that would be in conjunction with things

693
00:37:24,880 --> 00:37:29,759
Speaker 3: like energy levels, reaction time, muscol aerobic endurance, fucking all

694
00:37:29,800 --> 00:37:30,280
Speaker 3: that stuff.

695
00:37:30,320 --> 00:37:32,640
Speaker 1: But let's just talk about that kind of performance.

696
00:37:32,960 --> 00:37:35,319
Speaker 2: Yeah, I love it, yep. So well. Firstly, if you're

697
00:37:35,320 --> 00:37:38,280
Speaker 2: not sleeping well enough, you don't get your recovery during

698
00:37:38,320 --> 00:37:40,279
Speaker 2: the day. Like as an athlete, you go to the

699
00:37:40,320 --> 00:37:42,759
Speaker 2: gym or you go to your training session, just like

700
00:37:42,800 --> 00:37:44,960
Speaker 2: we're talking about the ultramathon, you walk out of the

701
00:37:45,000 --> 00:37:48,799
Speaker 2: gym weaker than when you started. You're not lifting the

702
00:37:48,800 --> 00:37:50,600
Speaker 2: same at the end of the session that when you started.

703
00:37:50,920 --> 00:37:54,839
Speaker 2: You're actually damaging muscle, you're fatiguing your nervous system, you're

704
00:37:54,840 --> 00:37:59,040
Speaker 2: putting strain on your collagen fibers. Through the day, you

705
00:37:59,080 --> 00:38:04,160
Speaker 2: get weaker. The only time that you get stronger is

706
00:38:04,200 --> 00:38:06,680
Speaker 2: when you sleep. And if you want to question that,

707
00:38:06,800 --> 00:38:09,439
Speaker 2: do a really hard eccentric workout that you would normally

708
00:38:09,440 --> 00:38:11,040
Speaker 2: be able to recover with a couple of days of

709
00:38:11,440 --> 00:38:15,200
Speaker 2: muscles soreness, but then don't sleep that night and watch

710
00:38:15,239 --> 00:38:19,200
Speaker 2: how the next five days are possibly the worst experience

711
00:38:19,200 --> 00:38:21,640
Speaker 2: of your life because your body missed it's key time

712
00:38:21,719 --> 00:38:24,080
Speaker 2: to actually recover. So the whole thing about an athlete,

713
00:38:24,120 --> 00:38:26,880
Speaker 2: athletes want to be stronger and faster. The only time

714
00:38:26,920 --> 00:38:29,800
Speaker 2: that actively happens where their body gets stronger and faster

715
00:38:30,200 --> 00:38:33,040
Speaker 2: is when they're sleeping. They think it's training, but it's

716
00:38:33,080 --> 00:38:36,880
Speaker 2: only happening when they're sleeping. Second thing, and this is

717
00:38:36,880 --> 00:38:40,080
Speaker 2: really important, is and reaction time. As you said it,

718
00:38:40,080 --> 00:38:43,080
Speaker 2: it's called the P three hundred. This is the time

719
00:38:43,120 --> 00:38:45,880
Speaker 2: that it takes for you to want to do something

720
00:38:45,960 --> 00:38:50,560
Speaker 2: to you activating it and athletes need are really good

721
00:38:50,600 --> 00:38:54,040
Speaker 2: and so three hundred milliseconds is what it is. But

722
00:38:54,360 --> 00:38:57,120
Speaker 2: athletes want a P two hundred and tiff here as

723
00:38:57,120 --> 00:39:00,759
Speaker 2: an activator will naturally have a P two which is

724
00:39:01,160 --> 00:39:04,359
Speaker 2: an even faster reaction time. And so as soon as

725
00:39:04,360 --> 00:39:08,080
Speaker 2: you start missing sleep, those pathways start slowing down and

726
00:39:08,120 --> 00:39:11,480
Speaker 2: your reaction time reduces. And that what does reaction time

727
00:39:11,520 --> 00:39:13,840
Speaker 2: mean for an athlete? It means maybe you miss a gun,

728
00:39:14,480 --> 00:39:20,640
Speaker 2: maybe you miss a tackle, maybe you miss an unstable

729
00:39:20,800 --> 00:39:23,280
Speaker 2: part of the field. An unstable part of the road,

730
00:39:23,440 --> 00:39:26,320
Speaker 2: and you aren't, you can't correct, and now you injure.

731
00:39:26,719 --> 00:39:32,360
Speaker 2: So whenever you start losing sleep, you start reducing your proprioception,

732
00:39:32,560 --> 00:39:36,440
Speaker 2: reducing your balance, which is absolutely pivotal. And then when

733
00:39:36,480 --> 00:39:39,200
Speaker 2: we're talking about athletes as well, and this is probably

734
00:39:39,239 --> 00:39:41,840
Speaker 2: one of the bits of feedback that we get, is

735
00:39:41,880 --> 00:39:44,040
Speaker 2: that when we take athletes through the process that we do,

736
00:39:44,120 --> 00:39:47,200
Speaker 2: they go, I just feel so much sharper and so

737
00:39:47,360 --> 00:39:51,560
Speaker 2: much more mentally ready. And when you've got when you're

738
00:39:51,600 --> 00:39:53,920
Speaker 2: when you're trying to push your body as far as

739
00:39:53,920 --> 00:39:57,239
Speaker 2: you can go, you need to be mentally ready for that.

740
00:39:57,960 --> 00:40:03,000
Speaker 2: And mental readiness is I have energy to burn and

741
00:40:03,719 --> 00:40:06,759
Speaker 2: I can push my mind here because that's such an

742
00:40:06,800 --> 00:40:12,280
Speaker 2: important part of it. So you have when you're more slept,

743
00:40:12,760 --> 00:40:15,440
Speaker 2: you will be more mentally ready, your mood will be up,

744
00:40:15,520 --> 00:40:18,120
Speaker 2: your optimism will be there, the potential for you to

745
00:40:18,160 --> 00:40:21,960
Speaker 2: experience flow is going to be higher. So not only

746
00:40:22,000 --> 00:40:25,960
Speaker 2: do it, it is absolutely necessary for you to sleep

747
00:40:26,000 --> 00:40:29,200
Speaker 2: in order for you to be an athlete's it will

748
00:40:29,239 --> 00:40:32,800
Speaker 2: significantly decrease your ability to do anything athletic if you

749
00:40:32,800 --> 00:40:33,799
Speaker 2: aren't sleeping well enough.

750
00:40:34,360 --> 00:40:37,640
Speaker 1: Wow, So there's an ad for the gym. Everyone, you're

751
00:40:37,640 --> 00:40:40,719
Speaker 1: getting weaker as you train, You're welcome.

752
00:40:40,400 --> 00:40:43,880
Speaker 2: Exactly, there's the great news.

753
00:40:44,960 --> 00:40:46,120
Speaker 1: Yeah, I was explaining.

754
00:40:46,280 --> 00:40:47,799
Speaker 3: There was a kid the other day who asked me

755
00:40:47,840 --> 00:40:49,799
Speaker 3: a question in the gym, and I was trying to

756
00:40:49,840 --> 00:40:52,120
Speaker 3: explain to him because he's in there forever. I said

757
00:40:52,120 --> 00:40:54,399
Speaker 3: to him, how long are you in here? He goes, oh,

758
00:40:54,440 --> 00:40:57,280
Speaker 3: two and a half, three hours and he's sixteen.

759
00:40:57,760 --> 00:40:59,200
Speaker 1: Yeah, I'm like, bro, bro.

760
00:41:01,120 --> 00:41:06,920
Speaker 3: Look, without doing any specific investigation, I'm pretty positive when

761
00:41:06,960 --> 00:41:10,920
Speaker 3: I tell you that maybe an hour, maybe a pretty

762
00:41:10,960 --> 00:41:13,080
Speaker 3: solid whatever, is going to do you more good than

763
00:41:13,160 --> 00:41:16,200
Speaker 3: three hours. And I was trying to explain to him,

764
00:41:16,440 --> 00:41:17,960
Speaker 3: all you're doing then in the gym is trying to

765
00:41:18,000 --> 00:41:21,400
Speaker 3: stimulate your body to adapt to stress. Right when you

766
00:41:21,440 --> 00:41:23,160
Speaker 3: grow and when you get strong is when you're eating,

767
00:41:23,160 --> 00:41:25,080
Speaker 3: when you sleep, and when you recover and when you

768
00:41:25,960 --> 00:41:28,560
Speaker 3: and he just very much has a lot of them,

769
00:41:28,600 --> 00:41:32,239
Speaker 3: do they have this will lift? If an hour is good,

770
00:41:32,280 --> 00:41:35,919
Speaker 3: then three hours is amazing. I'm like, well, no, no,

771
00:41:36,120 --> 00:41:38,239
Speaker 3: not at all, but all right, let's finish on this one.

772
00:41:38,280 --> 00:41:41,520
Speaker 3: And by the way, for people who about forty five

773
00:41:41,520 --> 00:41:43,399
Speaker 3: minutes ago, we had no idea what we were going

774
00:41:43,440 --> 00:41:46,400
Speaker 3: to talk about and when I say we, well, we

775
00:41:46,640 --> 00:41:49,800
Speaker 3: but you've done very well. Last one is really broad.

776
00:41:51,080 --> 00:41:55,000
Speaker 3: So poor sleep or shit sleep. The relationship between that

777
00:41:55,080 --> 00:41:59,440
Speaker 3: and this is very general. And health span slash life span.

778
00:42:00,280 --> 00:42:06,719
Speaker 2: Got it. So everyone is talking about longevity at the moment,

779
00:42:07,800 --> 00:42:15,759
Speaker 2: and essentially in order so the to expand your to

780
00:42:15,800 --> 00:42:20,040
Speaker 2: extend your life, you need to learn and grow. As

781
00:42:20,040 --> 00:42:23,080
Speaker 2: soon as you stop learning and growing, you start dying.

782
00:42:23,400 --> 00:42:28,440
Speaker 2: Death is the opposite of learning and growing, and so everything.

783
00:42:28,480 --> 00:42:31,120
Speaker 2: When we come to sleep, that is where you learn

784
00:42:31,160 --> 00:42:34,520
Speaker 2: and grow. That is where your brain starts learning lessons

785
00:42:34,560 --> 00:42:38,960
Speaker 2: and becoming more mature, and your body actually recovers your

786
00:42:39,000 --> 00:42:43,120
Speaker 2: immune system. Everyone's crazy about fasting because you get autophogy

787
00:42:43,160 --> 00:42:45,560
Speaker 2: of your cells, which is killing the old dead cells

788
00:42:45,600 --> 00:42:48,440
Speaker 2: and stimulating the new growth of new cells. You know

789
00:42:48,560 --> 00:42:49,719
Speaker 2: that happens in sleep too.

790
00:42:50,320 --> 00:42:52,680
Speaker 3: If one more person says or topogy, you're going to

791
00:42:52,719 --> 00:42:58,200
Speaker 3: punch that in the fat every second, influencer.

792
00:42:58,400 --> 00:43:01,080
Speaker 2: That's right, little. It also happens in exercise. There's a

793
00:43:01,120 --> 00:43:03,520
Speaker 2: whole lot of places it's very very good. So fast

794
00:43:03,520 --> 00:43:07,080
Speaker 2: thing is helpful in short periods. But so when we're

795
00:43:07,120 --> 00:43:11,040
Speaker 2: talking about health span, we know this is what I say, actually,

796
00:43:11,080 --> 00:43:12,960
Speaker 2: this is exactly what I say in the sessions that

797
00:43:13,000 --> 00:43:16,120
Speaker 2: I run. When I'm talking about stress and recovery. I say,

798
00:43:18,120 --> 00:43:20,239
Speaker 2: you can take my advice today, or you can just

799
00:43:20,320 --> 00:43:22,040
Speaker 2: let it go. But what I want you to do

800
00:43:22,080 --> 00:43:23,400
Speaker 2: is to repeat to your partner, and I say it

801
00:43:23,440 --> 00:43:25,080
Speaker 2: a few times just to really make sure they get it.

802
00:43:25,400 --> 00:43:27,799
Speaker 2: I just want to die faster. But it's not one

803
00:43:27,840 --> 00:43:31,000
Speaker 2: of those situations where I get to have this awesome

804
00:43:31,080 --> 00:43:33,160
Speaker 2: ride and I'm going flatter you know that person. I'd

805
00:43:33,160 --> 00:43:35,839
Speaker 2: prefer to like drive my car like a roadster and

806
00:43:35,880 --> 00:43:38,640
Speaker 2: completely collapse on my deathbed or whatever it might be.

807
00:43:39,120 --> 00:43:41,520
Speaker 2: It's like, no, no, you're going to live, but then

808
00:43:41,560 --> 00:43:43,200
Speaker 2: you're going to get heart disease. We're really good at

809
00:43:43,239 --> 00:43:45,759
Speaker 2: keeping people alive while they're sick nowadays, and this is

810
00:43:45,760 --> 00:43:48,800
Speaker 2: what life span is. We've got a really good ability

811
00:43:48,840 --> 00:43:52,480
Speaker 2: to extend a person's life while they have disease. And

812
00:43:52,560 --> 00:43:55,919
Speaker 2: health span is about extending a person's life while they

813
00:43:56,000 --> 00:44:00,040
Speaker 2: don't have disease. And so if you lack sleep, you

814
00:44:00,120 --> 00:44:04,040
Speaker 2: know that handser risk goes up by forty five percent.

815
00:44:04,120 --> 00:44:07,600
Speaker 2: In some instances, heart disease goes up by forty percent.

816
00:44:07,640 --> 00:44:11,279
Speaker 2: Diabetes goes up by thirty percent bowel conditions, which I

817
00:44:11,320 --> 00:44:13,319
Speaker 2: don't know if anyone's had a bowel condition before. It

818
00:44:13,880 --> 00:44:17,600
Speaker 2: sucks shit and the and I only said that for

819
00:44:17,640 --> 00:44:19,200
Speaker 2: the part. I don't like to swear all the time.

820
00:44:19,480 --> 00:44:26,760
Speaker 2: The all of your life becomes really crap because now

821
00:44:27,080 --> 00:44:29,239
Speaker 2: you have to be thinking about am I going to die?

822
00:44:29,480 --> 00:44:31,600
Speaker 2: Or what do I have to manage? Or No, I

823
00:44:31,640 --> 00:44:33,759
Speaker 2: can't do that because I'm on a BEATA blocker and

824
00:44:33,800 --> 00:44:36,640
Speaker 2: my heart rate can't go above one thirty otherwise I'm

825
00:44:36,680 --> 00:44:38,480
Speaker 2: going to pass out if I do exercise too hard.

826
00:44:38,480 --> 00:44:40,319
Speaker 2: I can't actually run around with my kids the way

827
00:44:40,360 --> 00:44:42,600
Speaker 2: that I want to. Or I've got to be jabbing

828
00:44:42,600 --> 00:44:45,240
Speaker 2: myself with a needle to make sure that I've got insulin,

829
00:44:45,560 --> 00:44:51,279
Speaker 2: or I've got to go through chemotherapy and radiotherapy, or

830
00:44:51,400 --> 00:44:53,840
Speaker 2: I've got to watch everything that I eat and be

831
00:44:54,000 --> 00:44:56,680
Speaker 2: in pain half the day because my stomach will just

832
00:44:56,800 --> 00:44:59,200
Speaker 2: not settle down. And I've now got a condition that's

833
00:44:59,640 --> 00:45:02,719
Speaker 2: that's not happy, or an autoimmune condition where my thyroid

834
00:45:02,760 --> 00:45:07,200
Speaker 2: isn't working, or or you know where my digestive system

835
00:45:07,360 --> 00:45:11,279
Speaker 2: is eating itself through chrones or al stive colitis, or

836
00:45:12,400 --> 00:45:15,799
Speaker 2: I've got rheumatoid arthritis and anytime the humidity increases, now

837
00:45:15,840 --> 00:45:18,960
Speaker 2: my joints hurt. Like this isn't the way that we

838
00:45:19,000 --> 00:45:21,879
Speaker 2: want people to live, and our vision and mission everything

839
00:45:21,920 --> 00:45:25,839
Speaker 2: we're doing is the elimination of these conditions. So when

840
00:45:25,840 --> 00:45:31,719
Speaker 2: we're talking about health span, sleep is the thing, like

841
00:45:31,960 --> 00:45:36,600
Speaker 2: outside of continuing to breathe, it is the thing that

842
00:45:36,719 --> 00:45:40,120
Speaker 2: is going to recover you and support you to grow

843
00:45:40,239 --> 00:45:45,280
Speaker 2: and to learn and to get over disease fast than anything.

844
00:45:45,320 --> 00:45:48,280
Speaker 2: And even and we didn't really get into the individual

845
00:45:48,400 --> 00:45:50,920
Speaker 2: nuance of Cicadian rhythms and how different people need different

846
00:45:50,920 --> 00:45:52,560
Speaker 2: things at different times in the day. We don't need

847
00:45:52,600 --> 00:45:56,200
Speaker 2: to go into that today. But even understanding that some

848
00:45:56,239 --> 00:45:59,640
Speaker 2: people need slow mornings, some people need a fast morning,

849
00:46:00,000 --> 00:46:03,000
Speaker 2: that can actually make all of the difference in your day,

850
00:46:03,080 --> 00:46:04,879
Speaker 2: like as to how you wake up in the morning too.

851
00:46:04,960 --> 00:46:09,319
Speaker 2: So anything that you want to any disease that you

852
00:46:09,400 --> 00:46:13,360
Speaker 2: have is a degenerative process, virtually most of them are.

853
00:46:13,640 --> 00:46:16,520
Speaker 2: And that is you haven't been able to recover or

854
00:46:17,000 --> 00:46:19,040
Speaker 2: you haven't had an immune system that's picked up that

855
00:46:19,040 --> 00:46:23,600
Speaker 2: there's something wrong, and your body is just less able

856
00:46:23,680 --> 00:46:27,960
Speaker 2: to surveil itself and a psychological equivalent to this is mindfulness.

857
00:46:28,000 --> 00:46:30,120
Speaker 2: When you are mindful of your thoughts, you're able to

858
00:46:30,200 --> 00:46:32,560
Speaker 2: observe them more, and you're able to control them more,

859
00:46:32,600 --> 00:46:39,280
Speaker 2: and your stress decreases. Interestingly enough, mindfulness creates observing your thoughts,

860
00:46:39,480 --> 00:46:44,280
Speaker 2: creates an observation of your body, and through the immune system,

861
00:46:44,320 --> 00:46:46,960
Speaker 2: the same two things. The systems are happening together. So

862
00:46:47,840 --> 00:46:51,080
Speaker 2: if you aren't surveiling your body, if you aren't surveiling

863
00:46:51,120 --> 00:46:54,360
Speaker 2: your thoughts, you don't know when something's going wrong until

864
00:46:54,440 --> 00:46:58,759
Speaker 2: something big breaks like a heart attack, like blood sugar

865
00:46:58,760 --> 00:47:00,640
Speaker 2: and outlivers are an hour out of control, like a

866
00:47:00,640 --> 00:47:04,000
Speaker 2: pocket of cells that were able to develop that weren't

867
00:47:04,080 --> 00:47:06,319
Speaker 2: caught earlier, because I part of your immune system is

868
00:47:06,320 --> 00:47:09,760
Speaker 2: to actually surveil the cells that are not functioning correctly.

869
00:47:09,880 --> 00:47:13,960
Speaker 2: So essentially, if you don't sleep, you are specifically asking

870
00:47:14,040 --> 00:47:19,400
Speaker 2: for increased disease span. And if we got everybody sleeping well,

871
00:47:20,040 --> 00:47:25,560
Speaker 2: it would blow strips off. Resveratrol for example, that is

872
00:47:25,600 --> 00:47:28,080
Speaker 2: the only pill that you need to take to increase

873
00:47:28,120 --> 00:47:30,800
Speaker 2: your thirt one and two genes and take your NMN

874
00:47:30,840 --> 00:47:33,600
Speaker 2: with it and worry about your sleep. Just drink more

875
00:47:33,640 --> 00:47:37,080
Speaker 2: red wine compounds and eat this NMN and you can

876
00:47:37,080 --> 00:47:39,320
Speaker 2: do whatever you want because these two genes are activated

877
00:47:39,360 --> 00:47:43,880
Speaker 2: when the rest of your system is slowly dying. So anyway,

878
00:47:44,080 --> 00:47:46,359
Speaker 2: I've probably got a bit too intense there, but it's

879
00:47:46,400 --> 00:47:49,560
Speaker 2: pretty important for health span, the old sleep.

880
00:47:50,320 --> 00:47:53,279
Speaker 3: So if sleep was a drug, it'd be literally the

881
00:47:53,320 --> 00:47:56,560
Speaker 3: best drug ever created in the history of evanus.

882
00:47:56,800 --> 00:48:00,759
Speaker 2: Right, yep, yeah, yep, I would say. I would say

883
00:48:01,280 --> 00:48:05,000
Speaker 2: it outstrips exercise for its benefits. Exercise is probably the

884
00:48:05,040 --> 00:48:07,840
Speaker 2: other pill, and you know oxygen on top of that.

885
00:48:07,880 --> 00:48:11,200
Speaker 2: But yes, sleep trumps exercise.

886
00:48:11,680 --> 00:48:16,319
Speaker 3: Yes, Now, everyone, we're going to be emailing you an

887
00:48:16,400 --> 00:48:19,520
Speaker 3: exam on everything that doctor Cam said.

888
00:48:20,600 --> 00:48:22,560
Speaker 1: So the past mark, what's the past mark?

889
00:48:24,760 --> 00:48:26,560
Speaker 2: I'd say seventy percent? Can I just give them the

890
00:48:26,560 --> 00:48:29,640
Speaker 2: one thing they've got to remember, sure? Is that all right?

891
00:48:29,680 --> 00:48:32,960
Speaker 2: I'm making my own questions up now, of course, And

892
00:48:33,160 --> 00:48:38,120
Speaker 2: all of this essentially your body knows what to do

893
00:48:38,160 --> 00:48:41,000
Speaker 2: if you give it the right input, So you can't

894
00:48:41,080 --> 00:48:44,120
Speaker 2: actually sit there and say, oh, I want to sleep better,

895
00:48:44,400 --> 00:48:48,719
Speaker 2: you know, And that's where the sleep hygiene side of

896
00:48:48,719 --> 00:48:51,160
Speaker 2: things is so important. But probably the most important thing

897
00:48:51,320 --> 00:48:54,640
Speaker 2: is dim the lights and warm your body up if

898
00:48:54,680 --> 00:48:57,319
Speaker 2: you can tolerate some warmth at night, dim the lights

899
00:48:57,320 --> 00:48:59,319
Speaker 2: and warm your body up an hour before you go

900
00:48:59,360 --> 00:49:02,520
Speaker 2: to bed, and that consistent every night and wake up,

901
00:49:02,920 --> 00:49:05,360
Speaker 2: just get out of bed consistently. When they do the

902
00:49:05,360 --> 00:49:07,960
Speaker 2: sleep studies, they don't say, oh, this person was asleep

903
00:49:07,960 --> 00:49:10,719
Speaker 2: for this period of time. They say this person was

904
00:49:10,719 --> 00:49:14,160
Speaker 2: in bed for eight hours versus in bed for five

905
00:49:14,200 --> 00:49:17,200
Speaker 2: point five. They don't actually say your quality of sleep.

906
00:49:17,280 --> 00:49:20,160
Speaker 2: Quality of sleep definitely matters, but you can't change your

907
00:49:20,239 --> 00:49:22,759
Speaker 2: quality of sleep while you're sleeping. You can only do

908
00:49:22,880 --> 00:49:25,800
Speaker 2: that through your exercise and your food. And that's different

909
00:49:25,800 --> 00:49:28,160
Speaker 2: for everybody, and we've got other podcasts that've definitely discussed

910
00:49:28,160 --> 00:49:32,960
Speaker 2: that at length. So it is get consistent with your

911
00:49:33,000 --> 00:49:36,439
Speaker 2: sleep time, get consistent with when you shut lights down.

912
00:49:37,120 --> 00:49:40,160
Speaker 2: Your light and your body temperature are the two primary

913
00:49:40,280 --> 00:49:43,680
Speaker 2: time givers that determine what time of day it is,

914
00:49:44,320 --> 00:49:47,279
Speaker 2: and if you can keep that regular, even if it's

915
00:49:47,480 --> 00:49:49,600
Speaker 2: if you're only getting five hours right now, get a

916
00:49:49,680 --> 00:49:51,960
Speaker 2: regular five and a half. If you're getting five and

917
00:49:52,000 --> 00:49:54,719
Speaker 2: a half, get a regular six and try and work

918
00:49:54,719 --> 00:49:57,520
Speaker 2: your way up to seven. But get that as a

919
00:49:57,640 --> 00:50:00,200
Speaker 2: regular window in your day. And a lot of these

920
00:50:00,200 --> 00:50:02,279
Speaker 2: things that we're talking about will just happen for you?

921
00:50:04,600 --> 00:50:07,719
Speaker 1: Well, you never disappoint Doc. Tell people how to.

922
00:50:07,680 --> 00:50:10,000
Speaker 3: Find you and where they can learn more about you

923
00:50:10,080 --> 00:50:11,600
Speaker 3: and what you do in your organization.

924
00:50:12,239 --> 00:50:17,400
Speaker 2: Awesome. So Shaygroup dot com forward slash doctor cam McDonald,

925
00:50:17,440 --> 00:50:19,960
Speaker 2: I'll sensory the link if you need it. But Shaygroup

926
00:50:20,040 --> 00:50:22,880
Speaker 2: dot com Ford Station, doctor McDonald that's the their web address,

927
00:50:23,280 --> 00:50:26,759
Speaker 2: and that essentially shows you if you're a health professional,

928
00:50:26,800 --> 00:50:29,720
Speaker 2: you can learn about personalization of these things and bringing

929
00:50:30,120 --> 00:50:33,279
Speaker 2: some really cool technology into your work that help you

930
00:50:33,719 --> 00:50:37,000
Speaker 2: actually design the perfect routines for individuals based on the

931
00:50:37,000 --> 00:50:39,399
Speaker 2: stuff that we're talking about today and based on their

932
00:50:39,400 --> 00:50:42,840
Speaker 2: individual makeart. We've got corporate programs. We're working with schools

933
00:50:42,840 --> 00:50:44,960
Speaker 2: to help children understand themselves that way too, So all

934
00:50:44,960 --> 00:50:46,520
Speaker 2: of that informations on that website.

935
00:50:47,560 --> 00:50:51,720
Speaker 3: We appreciate you. You're a gift and what's today Friday.

936
00:50:51,800 --> 00:50:53,200
Speaker 3: Have a good weekend, big boy.

937
00:50:53,280 --> 00:50:55,160
Speaker 2: Thanks very much, thanks for having me on. It's great

938
00:50:55,160 --> 00:50:57,360
Speaker 2: to see your face, Tiff. I'm going to have a

939
00:50:57,400 --> 00:51:00,680
Speaker 2: nap now.