Speaker 1: Doctor Cam welcome back to you project.
Speaker 2: Great to be here, Craig our Ah Champ.
Speaker 1: Are you over your jet lag?
Speaker 2: Done? We're good. Had a terrible night sleep last night,
Speaker 2: but for some reason my morning coffee has sprung me
Speaker 2: into action and I'm feeling very excited and it's it's
Speaker 2: good because I'm going to need it. With Tiffany Cook
Speaker 2: on the line, Yeah.
Speaker 3: She'll keep you on the toes. She keeps me on
Speaker 3: my toes. Do you suffer from jet lag?
Speaker 1: Tiff Ah?
Speaker 2: I don't know.
Speaker 3: I don't think I've traveled far enough to get jet lag,
Speaker 3: but I don't sleep well on planes.
Speaker 1: Or you went to India about five minutes ago. That's
Speaker 1: pretty who gets jet lag from India?
Speaker 2: Though? You don't. You have to go halfway across the
Speaker 2: globe for certainly six hours, isn't it. Yeah, I don't know.
Speaker 2: I can't remember that six. I think it's six. About
Speaker 2: six is the difference? I could be making that up.
Speaker 1: And where do you go? I know where you went?
Speaker 1: To tell our audience where you went?
Speaker 2: Yes, When I had a vaga my first time in Vegas,
Speaker 2: I was very excited. We did a sober walking tour
Speaker 2: of the major attractions, and then we were work and
Speaker 2: the rest of the time. So it was I mean
Speaker 2: people were envious.
Speaker 3: I know, what goes on in Vegas stays in Vegas,
Speaker 3: but can you make an exception for this conversation or
Speaker 3: else it could be very boring.
Speaker 2: That's true. I mean my answer is probably going to
Speaker 2: be pretty boring. We got over there and we're part
Speaker 2: of the Health and Fitness Association conference, which is I
Speaker 2: was just talking about precision health and AI and how
Speaker 2: it's going to be changing the face of gyms. And
Speaker 2: I mean the trade shows over there are insane, like
Speaker 2: what's available now, the technology that they throw into all
Speaker 2: this equipment. Man, it's it's eye opening. It's very cool.
Speaker 2: So but outside that, we just did a bunch of
Speaker 2: work and on the last day I did some really
Speaker 2: interesting digging into part of my conscious mind. Yeah, I've
Speaker 2: my CEO and founder. There's a documentary happening on him
Speaker 2: at the moment. He's one of the more prolific people
Speaker 2: in the space of getting in alignment with yourself mentally, spiritually, socially,
Speaker 2: all of that sort of stuff. And I had some
Speaker 2: very very valuable time with him and what I've found
Speaker 2: there's been a few things that I've built in my
Speaker 2: mind over time. I'm interested in your opinion this apps
Speaker 2: and actually for that matter of where some things just
Speaker 2: feel impossible and so my brain doesn't even go into them.
Speaker 2: So like there's certain dynamics, certain relationships where I'd like
Speaker 2: them to improve, but it just feels impossible, So I
Speaker 2: just check out and I disappear, and he actually stepped
Speaker 2: me through. It's like this region of my brain, or
Speaker 2: like the neural pathways of my brain that I think
Speaker 2: I used to use, and he stepped me through them
Speaker 2: one step at a time. It was literally like trying
Speaker 2: to navigate a pitch black room knowing where the next
Speaker 2: step was going to be. Men. It completely wiped me
Speaker 2: like two hours of this stepping into a space of
Speaker 2: like seeing the possibility of seeing change in something that
Speaker 2: I thought was otherwise impossible. It's done some really fascinating
Speaker 2: things to my brain over the last three days, and
Speaker 2: just even my willingness to turn up for people has
Speaker 2: really increased as well, which is interesting.
Speaker 1: Yeah, that's very interesting.
Speaker 3: It's like the chasm between what is actually what is
Speaker 3: actually possible, versus what I believe is possible or what
Speaker 3: I think or my story about what's possible. You know,
Speaker 3: like my story for a lot of my life, as
Speaker 3: with many people, is I'm pretty shit, I'm pretty dumb,
Speaker 3: I'm pretty unattractive, I'm not athletic, I don't have much potential.
Speaker 3: This will probably fail, you know. I think the challenge
Speaker 3: is to be able to kind of navigate with that
Speaker 3: that idea, like you can simultaneously feel inadequate while knowing
Speaker 3: that you're not. And I've said this many times, but
Speaker 3: you know, I don't know how many professional gigs I've done,
Speaker 3: but probably over two thousand or three thousand.
Speaker 1: But I can.
Speaker 3: Still be standing at the side of an auditorium being introduced,
Speaker 3: feeling like I'm not good enough. When I've done it
Speaker 3: two thousand times and been good enough, You're like, oh,
Speaker 3: what's that about. So it's kind of feel the emotion
Speaker 3: of the insecurity, of the self doubt or the fear
Speaker 3: while reconciling you know, well, actually I've been here, I've
Speaker 3: done this. In fact, I've even done this for this
Speaker 3: company or at this conference, and I've been paid to
Speaker 3: come back, so I must not be terrible. But I
Speaker 3: think like coexisting with fear and self doubt and overthinking
Speaker 3: and underdoing an analysis, paralysis. That's just the ongoing part
Speaker 3: of the ongoing human experience.
Speaker 2: Yeah. So yeah, and the the just the realization that
Speaker 2: this thing that you hold as impossible is actually possible.
Speaker 2: It's just not even something that I entertained. It's just
Speaker 2: so fascinating how you just avoid the whole thing altogether.
Speaker 2: And it feels like my brain has just opened up
Speaker 2: in that particular. It's so fascinating. So that was my
Speaker 2: Vegas Trip's good.
Speaker 1: That's good.
Speaker 3: But also when you think about we spoke about this
Speaker 3: the other day, is like when we go, ah, that's bullshit,
Speaker 3: or that's not possible, or that doesn't make sense, or
Speaker 3: often what we're saying is that doesn't make sense to me.
Speaker 3: What we're saying is within my understanding, within my grasp
Speaker 3: of what is possible, that is impossible based on what
Speaker 3: I understand, based on the window through which I look
Speaker 3: at the world and my level of competence and understanding
Speaker 3: and knowledge based on what I know, that's not real
Speaker 3: or that's not possible. And if it is real or possible,
Speaker 3: then I'm screwed because I don't understand it, and I
Speaker 3: want to understand anything everything so yeah, I think being
Speaker 3: comfortable with not knowing and saying, or being comfortable with
Speaker 3: being wrong, or being comfortable with unlearning and relearning. Yeah,
Speaker 3: like this is the ongoing how you're one of the
Speaker 3: smartest people I know.
Speaker 1: I bet you get at least five things wrong today.
Speaker 2: One or two, Max, Mate, we don't have to air
Speaker 2: the dirty ones. Yeah, I'm a smart guy.
Speaker 3: Like all of us are smart on this call, you know,
Speaker 3: and we all get shipped wrong.
Speaker 2: Yeah, I got it. I got it totally wrong with
Speaker 2: my son this morning. Like it's just you know, how
Speaker 2: I was trying to coaching through this thing with his
Speaker 2: teacher as I got it wrong, and he ended up
Speaker 2: going I hate this life as he got out of
Speaker 2: the car, as opposed to feeling really good, which was
Speaker 2: my intention. It's like, you know, it's just it's amazing things. Yeah,
Speaker 2: I definitely get some things wrong, absolutely.
Speaker 4: Just while we're vaguely in the ballpark of it, tell
Speaker 4: us about jet lag or what your understanding of jet
Speaker 4: lag is, just because I mean it's relevant for me.
Speaker 1: I get smashed when I travel internationally. But tell inform
Speaker 1: us a bit around that.
Speaker 2: Okay, yeah, great, I love this. So the obviously we're
Speaker 2: on our twenty four hour rhythm and all of our hormones.
Speaker 2: It's like, I like to think of it like a train,
Speaker 2: a train network, and that is you've got central clock,
Speaker 2: which is the light and dark circles of your day,
Speaker 2: and that's your masterclock, and that triggers off a whole
Speaker 2: lot of responses within the old body in a rhythmical way.
Speaker 2: And the whole idea is that all of the other
Speaker 2: trains on the network are meant to activate, like, Okay,
Speaker 2: we're going to start everyone's run at five am, and
Speaker 2: we've planned this perfection that if everyone starts at five
Speaker 2: and runs at the speed that we tell them to
Speaker 2: and goes to the stops theyre supposed to, then everyone's
Speaker 2: going to get there on time. There's going to be
Speaker 2: no delays. And essentially all of those other little trains
Speaker 2: are the different organs that aren't your brain, like your
Speaker 2: digestive system, your pancreas, your you liver, your muscles. And
Speaker 2: let's say that your central clock says, hey, it's two am,
Speaker 2: so everyone's asleep, so don't do anything. But then your
Speaker 2: muscles go, I want to go for a run at
Speaker 2: two am. You've got a train now starting at two am.
Speaker 2: Everything else starts is designed to start at five am,
Speaker 2: and you end up with train crashes and delays and
Speaker 2: what we call desynchrony. So this is the cause of
Speaker 2: chronic disease in shift work, is when you start getting
Speaker 2: out of sync. And this is what's really important. So
Speaker 2: and I'll come back to that if we need to.
Speaker 2: So that's the first thing, is that we actually have
Speaker 2: a rhythm that we want to hold, and that you
Speaker 2: can go into a dark cave with exactly the same
Speaker 2: light and somebody actually did this, and it takes a
Speaker 2: full month for you to change your day night cycle.
Speaker 2: So if you're traveling for less than a month, there's
Speaker 2: still a three to four week hangover from your previous
Speaker 2: time zone that you were in. And I really noticed
Speaker 2: that when I went to Vegas, I was I had
Speaker 2: nights where I was going to bed earlier for Australia time,
Speaker 2: but it was late for Vegas and I just wanted
Speaker 2: to keep sleeping through to be on Australian time like
Speaker 2: that my body wanted to do about the whole week.
Speaker 2: So that's the first thing is that you can't just
Speaker 2: shake a rhythm in days like it actually takes quite
Speaker 2: a while for you to do that, and while that's happening,
Speaker 2: there's going to be desynchrony. While that's happening, there's going
Speaker 2: to be more quartersole, more stress, and you're not going
Speaker 2: to feel as clear. So that's first and foremost is
Speaker 2: that there's a time element related to how long you're
Speaker 2: traveling for. Then that the hack for this, and I
Speaker 2: some of this has come from humans, some of it's
Speaker 2: come from my research as well, and that is you
Speaker 2: have this thing called a set point. So I wanted
Speaker 2: to get on Vegas time, which means I want to
Speaker 2: start going to bed earlier because that means that I'm
Speaker 2: on Vegas time. Okay. So in order to do that,
Speaker 2: I have to look at my current time that I
Speaker 2: wake up, which is six am, five thirty six. So
Speaker 2: for the two hours before then, is my actually no,
Speaker 2: two hours before then at let's say four am, two
Speaker 2: hours before six hang on.
Speaker 1: Hang on four am Australia.
Speaker 2: Time or US Australia time. So this is on Australian
Speaker 2: time right now. So I'm normally waking up at six
Speaker 2: am in Australia. Yeah, so at four am that's my
Speaker 2: sleep set point. Okay, That's where my Cicadian rhythms are
Speaker 2: being set at four AM. Now if I wake up
Speaker 2: between four and six. So let's say I wake up
Speaker 2: at four thirty. So if I wake up earlier than
Speaker 2: normal but on the other side of the set point,
Speaker 2: then that makes me want to go to bed earlier
Speaker 2: that night. Right. However, if I expose myself to light
Speaker 2: and wakefulness between two and four, the two hours before
Speaker 2: the set point, which is extremely early to wake up,
Speaker 2: my body thinks I now have to go to bed
Speaker 2: later the next night. So because it's like, oh, you're
Speaker 2: awake really late before your set point, you must be
Speaker 2: wanting to wake up, you must be wanting to stay
Speaker 2: up later. So what I'm saying with all of this
Speaker 2: is when I travel, if I'm trying to make my
Speaker 2: body wake up earlier and earlier, I have to make
Speaker 2: sure that I'm in pitch dark from two to four
Speaker 2: am Australian time, because that then will mean that I
Speaker 2: can then expose myself to light between like four thirty
Speaker 2: and five, and that's going to continually bring me earlier
Speaker 2: and earlier. And you can do that in a few
Speaker 2: days leading up to flying, and then it's you're not
Speaker 2: so out of whack with Vegas because you started waking
Speaker 2: and started going to bed earlier. So this is what
Speaker 2: I've noticed, and I'm going the long way, But if
Speaker 2: someone can take notes on this and they can do
Speaker 2: it themselves later when I'm traveling, if I'm on the plane,
Speaker 2: I'll put my blinkers on and make sure that there
Speaker 2: is no light coming into my eyes even if I'm
Speaker 2: awake between two and four Australian time, and then I'll
Speaker 2: open my eyes and make sure I am awake from
Speaker 2: four to six, and that starts moving me in the
Speaker 2: right direction. And I've really noticed that if you are
Speaker 2: like when you get to Vegas, finally you're actually awake
Speaker 2: during the two to four period, and that's when you'll
Speaker 2: feel awful. So that's when your body actually wants to sleep.
Speaker 2: It's in its deeper sleep. It doesn't want to be awake,
Speaker 2: and it's messing with the time that you're trying to
Speaker 2: get on track with as well, because now it things,
Speaker 2: oh you're up really late. We you've got to stay
Speaker 2: up later la da dah. So what I'm saying with
Speaker 2: all of this is jet lag is firstly desynchrony, and
Speaker 2: if you're going for less than three weeks to that
Speaker 2: desynchrony is going to be available in your body, and
Speaker 2: that lowers your energy level, increases your stress, decreases your recovery,
Speaker 2: can reduce your motivation, can also make you more impulsive
Speaker 2: with your eating. Secondly, you will feel intensely tired during
Speaker 2: that deep sleep time, and that's an important thing to
Speaker 2: notice because you might just be feeling awful for a
Speaker 2: couple of hours in the day, and you can remedy
Speaker 2: that by actually closing your eyes and actually having a
Speaker 2: rest at that time if you can, because your body, truly,
Speaker 2: it's rhythm, truly wants to set that up. So just
Speaker 2: be aware that it's probably only going to be a
Speaker 2: couple of hours in the day where you're really getting hammered.
Speaker 2: And yeah, I've probably gone on too long. Go for it, No,
Speaker 2: I like it.
Speaker 3: You know what I love about you? Well, you're super handsome.
Speaker 3: But other than that, I don't have to talk much.
Speaker 3: My next question, My next question is I always think
Speaker 3: about like when I have you on, I think what
Speaker 3: would most people about this? Like what do most people
Speaker 3: want to know? It's not even what do I want
Speaker 3: to know? But I try to think you know broadly
Speaker 3: what's the most value to the most listeners. So can
Speaker 3: we talk more broadly about sleep for a moment? My
Speaker 3: first question is, like, we know that people don't need
Speaker 3: the same amount of for example, cal is per day
Speaker 3: every single day.
Speaker 1: My body needs two thousand, not twenty.
Speaker 3: Ten, not nine ninety two, and not two thousand and
Speaker 3: not three thousand every day because obviously our energy expenditure
Speaker 3: varies day to day, and while it might be similar,
Speaker 3: it's not precise. So my question is do we need
Speaker 3: I know some people need more and less sleep and
Speaker 3: function better or worse on more or less, But do
Speaker 3: we need about the same amount of sleep every night?
Speaker 3: Or if for example, I got up at a normal
Speaker 3: sleep and then I get up and I have a
Speaker 3: crazy day of just mayhem business activity. I walk thirty
Speaker 3: thousand steps, I cut down fifty trees, which I would
Speaker 3: never do because I love mother Earth, and I you know,
Speaker 3: I went rock climbing and I did three hours in
Speaker 3: the gym, And is it possible that I need an
Speaker 3: extra hour sleep that night or is it just that
Speaker 3: I need different kind of like a deeper sleep, or
Speaker 3: what's the go with the variability around sleep require moments?
Speaker 2: Yep? So and so this is okay. In that example,
Speaker 2: did you get less sleep that day?
Speaker 1: So you're no, Let's say.
Speaker 3: I came off the back of a normal night and
Speaker 3: my normal night, let's go my average is seven, right,
Speaker 3: just just for the hypothetical.
Speaker 2: Yeah, okay, cool, So that's a good question. The first
Speaker 2: thing that I would say is your body will often
Speaker 2: tell you, like there's if you wake up and you're
Speaker 2: absolutely exhausted and then you push on to just have
Speaker 2: another coffee and you do it, you probably needed some
Speaker 2: extra sleep. We just don't listen to those cues so much.
Speaker 2: There is you definitely need. So for that kind of day,
Speaker 2: you've got a whole lot of musculo scaletal strain that
Speaker 2: you're putting on your body, and there's probably a whole
Speaker 2: lot of damage that you've done to your muscles just
Speaker 2: as part of exercise, which is a healthy part of exercise,
Speaker 2: and it's your sleep that recovers that. So the time
Speaker 2: between twelve and three am is going to be really
Speaker 2: really important because that's where a lot of your musculo
Speaker 2: scaltal repair is occurring. And then three six am is
Speaker 2: where you're doing a whole lot of your neural repair
Speaker 2: when the prolactance starts releasing and you start going into
Speaker 2: your rem sleep and consolidating thoughts as well. So I
Speaker 2: would say arguably your immune function, which is obviously chipping
Speaker 2: away and getting rid of all of the dead cells
Speaker 2: that starts at eleven, and the muscular skalital repair with
Speaker 2: your growth hormone release and all that sort of stuff
Speaker 2: that's happening through the middle of your sleep. So I
Speaker 2: would say that portion is going to be the most
Speaker 2: important portion of your sleep that night, and probably what's
Speaker 2: likely to happen is that that portion of your sleep
Speaker 2: will be more active for the next two days as
Speaker 2: you're trying to repair your muscles, and this is what
Speaker 2: you know. It might take a couple of days to
Speaker 2: repair those muscles, So there might be there might be
Speaker 2: a greater requirement for sleep, but in some instances it
Speaker 2: may mean that you recover faster because you have a
Speaker 2: bigger recovery spike, and you actually feel a whole lot
Speaker 2: better because you've got deeper quality sleep. You know, as
Speaker 2: you sleep longer into the morning. There arguably isn't a
Speaker 2: whole lot more benefits for your musculo scalitt or recovery
Speaker 2: so in that sense, you may not need more sleep.
Speaker 2: You just need to make sure that you're having the
Speaker 2: right kind of sleep at the right time to recover
Speaker 2: the tissues that have been strained. For example, yes, yes, yeah, So.
Speaker 3: I don't want to ask a cheesy question around, you know,
Speaker 3: like how do we sleep better?
Speaker 1: What's some sleep hygien protocols? Doc? But we kind of
Speaker 1: we know that, well, we've done that, I think already.
Speaker 3: But I like, I think trying to understand what are
Speaker 3: potentially some of the negative consequences of poor sleep, because
Speaker 3: I reckon, if I talk to one hundred people and
Speaker 3: we go, okay, let's talk about the main challenges for you.
Speaker 1: Is it sleep? Is it nutrition?
Speaker 3: Is it exercise? Is it boos and drugs? Is like,
Speaker 3: what's the thing that you find hardest to do?
Speaker 1: Great?
Speaker 3: I think the number one is sleep for the people
Speaker 3: that I talk to, right, I mean, there are a
Speaker 3: myriad of problems. But so I'm going to give you
Speaker 3: a variable and you're going to he says with confidence.
Speaker 3: If this is okay with you, You're right.
Speaker 2: I love it. It's fantastic.
Speaker 3: So the constant is I'm having shit sleep. And then
Speaker 3: I want you to tell me the impact on each
Speaker 3: particular variable. So shit to sleep and my immune system.
Speaker 2: Okay, so between eleven to one is when your immune
Speaker 2: system is functioning, like it's when it spikes and when
Speaker 2: you're doing your biggest releases of I'm going to find
Speaker 2: out what's wrong with my body so that I can
Speaker 2: fix it. Like that's a really important process. Yeah, so
Speaker 2: you've got to be what's really important is body temperature
Speaker 2: between that type eleven to one, some people like so
Speaker 2: in our health type circle, the sensors if they get
Speaker 2: too cold after five PM, if they are cold, they
Speaker 2: won't mount an appropriate immune response because you need body
Speaker 2: temperature to mount an appropriate immune response. This is often
Speaker 2: why the recommendation is there to raise your body temperature
Speaker 2: before sleep. And this is because there's a natural cycle
Speaker 2: of body temperature rising up and that body temperature you
Speaker 2: need a certain amount of temperature to trigger off a
Speaker 2: healthy immune response. So, if you aren't getting good quality sleep,
Speaker 2: or if you're consuming anything that disrupts your immune system
Speaker 2: like caffeine or sugar, things that put you into a
Speaker 2: sympathetic state. Sympathetic is the opposite to parasympathetic. Virtually, let's
Speaker 2: just say for this example, it's the opposite sympathetic is action.
Speaker 2: Parasympathetic is rest and digest. The immune function is a
Speaker 2: very parasympathetic sympathetic activity. It's a rest and digesting activity,
Speaker 2: So your body needs to be calm in order to
Speaker 2: do it. If you're out blitzing on red bulls at
Speaker 2: twelve am, you're essentially doing everything that you possibly can
Speaker 2: to not have your immune system at the time that
Speaker 2: it's supposed to be on. So if you've got shit sleep,
Speaker 2: you don't mount an immune response, which means that you
Speaker 2: don't repair as quickly, and that can relate to greater
Speaker 2: muscle soreness, for example, because that's part of the repair.
Speaker 2: It can mean that you now start getting a like
Speaker 2: a bit of a what's it called an itchy trigger
Speaker 2: finger for sickness because you're not actually taking care of
Speaker 2: what's called immunosurveillance, which is I'm going to surveil if
Speaker 2: there's any bacteria in my body, I'm actually looking for it.
Speaker 2: I found it, I'm going to kill it. If you
Speaker 2: don't get that immune response between eleven to one, then
Speaker 2: you're just playing catch up the whole time. So burning
Speaker 2: the candle at both ends or even just burning the
Speaker 2: candle at night, there's an opportunity for you to miss
Speaker 2: that immune function. So that's and that means so more
Speaker 2: likely to get sick less recovery from your body because
Speaker 2: your immune system is doing all of those things, it's
Speaker 2: triggering a whole lot of different good things that happen.
Speaker 2: So body tell that's a starting point. Is that the
Speaker 2: kind of a few you want? Mate? Yeah?
Speaker 1: That's fuck great, that's great. Okay.
Speaker 3: Number two, And the reason that I'm talking about this
Speaker 3: is because, like I said, it's it's so many people
Speaker 3: have trouble sleeping, and I think, yes, we need strategies
Speaker 3: and all that, but part of it is understanding what
Speaker 3: are some of the potential consequences and why does this matter?
Speaker 3: How does this affect me? So one, shit sleep and
Speaker 3: immune system. Two shit sleep and cognition or cognitive function
Speaker 3: or listeners. How well your brain works?
Speaker 2: Yep, great, So a lot of your brain function is
Speaker 2: going to be related to a couple of things. The
Speaker 2: health of your neurons. You actually need the physical matter
Speaker 2: to be healthy in your brain, and you also need
Speaker 2: your brain to be assimilating and connecting different parts of
Speaker 2: the brain all the time. New information. You want your
Speaker 2: brain to be in a state of growth and learning
Speaker 2: because then it has a purpose and so and so
Speaker 2: what's interesting what sleep is. Sleep is your ultimate recover
Speaker 2: And there's a particular chemical that's very important for brain recovery,
Speaker 2: and it's called prolactin. And there's another one called insulin,
Speaker 2: like growth factor. There's also another one like growth hormone.
Speaker 2: There's another one like vascular endotheli or growth factor v EGF.
Speaker 2: So all of these things they come in and they
Speaker 2: repair your brain. They are literally getting more blood to
Speaker 2: the tissue of your brain so that the neurons can
Speaker 2: be nourished. Prolactin is laying down more myelin so that
Speaker 2: your brain stays fast. Mylin is the thing that allows
Speaker 2: you to speed your thinking and carries all the important stuff.
Speaker 2: So you've got those chemicals and they are heightened, they
Speaker 2: are highest during your sleep. What's happening throughout the day
Speaker 2: is you're in a state of.
Speaker 1: Action.
Speaker 2: Dopamine nor adrenaline adrenaline and they essentially keep your brain firing,
Speaker 2: but they don't repair your brain. They actually take from
Speaker 2: your brain. It's like running an ultra marathon. You're not
Speaker 2: recovering your body. While you're running the ultra marathon, you
Speaker 2: are continually breaking your muscles down. And if you look
Speaker 2: at somebody who's finished Ultra Marathon, they look like they're
Speaker 2: ninety and almost dead even though they're twenty five. And
Speaker 2: this is because you've got one hundred miles of tissue
Speaker 2: destruction that's happened with no recovery. And so if you
Speaker 2: have a brain that hasn't slept, you have zero brain
Speaker 2: tissue recovery and you start burning your brain out. And
Speaker 2: that's a healthy thing that you should be doing throughout
Speaker 2: the day, but then you need the sleep to actually
Speaker 2: have the time to repair the tissues. And this is
Speaker 2: also one of the reasons why they don't get you to.
Speaker 5: Eat three hours before you go to bed, because if
Speaker 5: you've essentially had three hours of food break before bed,
Speaker 5: you've cleared out what's called the glymphatics in your brain,
Speaker 5: which is essentially this drainage system that's getting rid of
Speaker 5: little proteins and things that you don't need.
Speaker 2: It sort of clears your brain out so that it's
Speaker 2: actually got a clear run at repairing itself overnight. So
Speaker 2: the second thing, so first thing is that you will
Speaker 2: destroy your actual brain tissue your brain, you're particularly your
Speaker 2: gray matter, which is the stuff that makes you think
Speaker 2: fast and problem solve and impulse control and remember things
Speaker 2: really well. Those tissues specifically are much more sensitive to
Speaker 2: these chemicals and much more sensitive to sleep. So your brain,
Speaker 2: your impulse control, your cravings, your tolerance, and patience will
Speaker 2: all go through the floor, as will your memory if
Speaker 2: you don't sleep, because you're actually getting destruction of the tissue.
Speaker 2: The second thing is rem sleep, which is the fourth
Speaker 2: phase essentially of your sleep. This is where you're assimilating
Speaker 2: all of the knowledge from the day before and you're
Speaker 2: making new connections and that you may know about the
Speaker 2: rat study where they discovered this. Essentially, they looked at
Speaker 2: a rat through the day when it was sleeping and
Speaker 2: it was running the maze. The same neural patterns of
Speaker 2: the maze was running three hundred times in really quick succession.
Speaker 2: You're actually pulling together all of the stuff that you've
Speaker 2: learned from the day before so that your brain consolidates it.
Speaker 2: That's why we study better after a day a night
Speaker 2: of sleep, of learning the day before, all that sort
Speaker 2: of stuff. So if you missed your sleep, you then
Speaker 2: don't get those connections. This can just reduce your clarity.
Speaker 2: This means you actually don't develop or grow in your
Speaker 2: ability to understand things. So brain health specifically declines very
Speaker 2: very quickly. And you know, one night bad sleep and
Speaker 2: you start making sentences like that, one night bad one
Speaker 2: night bad sleep, no good. You know, you get very simple,
Speaker 2: very quickly.
Speaker 3: So now I tell you the book that you shouldn't read.
Speaker 3: The book is called Can't Hurt Me by David Goggins.
Speaker 2: Yeah, yeah, yeah.
Speaker 1: I feel like he's the antithesis of you.
Speaker 2: Have you read that, tiff, I've read both his books.
Speaker 1: I haven't read the book, but i've heard him on podcast.
Speaker 2: I'm not a fan.
Speaker 1: Yeah, well he polarizes. I mean, but look, I.
Speaker 3: Love some of his stuff as well, and he's funny
Speaker 3: and ins but I'm like, dude, you're gonna I know
Speaker 3: that you're the toughest motherfucker in the world, as you say.
Speaker 3: Maybe you are, maybe, but some of the shit that
Speaker 3: he does is so reckless. I'm like, you are if
Speaker 3: you can move when you're sixty, If you're I'm going
Speaker 3: to be surprised, But but just quickly, and then we'll
Speaker 3: keep going with our shit. Sleep and list but you
Speaker 3: think about even I guess relating to Goggins, but like
Speaker 3: Navy seal training or the Buds where they do their
Speaker 3: five days with I think they average ninety minutes sleep
Speaker 3: a day for five days and just you know, psychologically, emotionally,
Speaker 3: physiologically fucking brutalize them with I guess the main point
Speaker 3: being to see how people can perform in the middle
Speaker 3: of the worst fucking conditions and the middle of cognitive, emotional,
Speaker 3: physiological overload.
Speaker 1: We're going to put you in the shit and see
Speaker 1: how you go.
Speaker 3: Yep, But that that ain't an ideal operating system, is it.
Speaker 2: No, not for the majority of the population, but for
Speaker 2: a population where you need to make the impossible possible
Speaker 2: and to expand their brain, like every mission after Bud's
Speaker 2: beach is easy because they have a reference point for
Speaker 2: what my body can tolerate. So from a belief in
Speaker 2: oneself and this is a totally different part of it
Speaker 2: that there's a really powerful process in that of it
Speaker 2: creates a sense of belief that I can tolerate this.
Speaker 2: So that's an important thing. And this is why you know,
Speaker 2: not everyone makes it, because not everyone is actually built
Speaker 2: to be able to withstand that, and similarly to Goggins
Speaker 2: because obviously he went through that and made that famous
Speaker 2: by going through it three times in a year or something.
Speaker 1: Yeah, and taping up his broken leg and.
Speaker 2: Yeah, exactly. Yeah, so he is he is. He is
Speaker 2: the pin up for crusader in our health type model,
Speaker 2: which is dopamine dominant, which is and when you've got
Speaker 2: a body like that, essentially, if you don't make your
Speaker 2: day hard, it feels like you've done nothing that day,
Speaker 2: because crusaders want to feel like they're stretched. And that's
Speaker 2: a natural component because dopamine makes you feel good if
Speaker 2: you're on the mission, even if it hurts. It's like
Speaker 2: I've just walked over glass. I kind of want to
Speaker 2: keep walking because I just want to get I just
Speaker 2: want to get there, or want to feel the pain.
Speaker 2: I want to know that this is hard. And so
Speaker 2: when Goggins is giving his advice on tripled down on
Speaker 2: your weaknesses, what he's actually saying is I'm doubling down
Speaker 2: on my mental strength. I see something that I'm not
Speaker 2: good at, I'm going to use my dopamine built in
Speaker 2: structures to overcome that, whereas somebody else would use Maybe
Speaker 2: I need to do this for my family and their
Speaker 2: family then generates that motivation for them to go as
Speaker 2: harder they've got to go to. So it's yeah, just
Speaker 2: as a side.
Speaker 3: He is the exception. He's the exception to the rule.
Speaker 3: But he's a good study case.
Speaker 1: All right. So shit sleep and the end of crime system. Hormones.
Speaker 2: Okay, So all right, So when you're thinking about hormones,
Speaker 2: obviously they can mean lots of different things. Probably the
Speaker 2: easiest one to think about is insulin. It's a very
Speaker 2: important part of our endo crime system and it's going
Speaker 2: to be influenced a lot of the other ones as well.
Speaker 2: And also cortisole comes into this too. So what we
Speaker 2: see you can put someone through shift work, or just
Speaker 2: expose them to bright lights at night, or give them
Speaker 2: poor asleep. Essentially, the statistic is is if you're getting
Speaker 2: less than five point five hours of sleep per night,
Speaker 2: you are at a thirty percent increased risk of diabetes
Speaker 2: compared to somebody who's getting normal sleep. So straight away
Speaker 2: there is a huge increase in diabetes risk, and we
Speaker 2: actually show signs of pre diabetes within four days of
Speaker 2: having bad sleep. But then you have good sleep and
Speaker 2: that returns back to normal glycemic index. And what I
Speaker 2: mean by that is your blood sugar levels go nuts
Speaker 2: after four days, and then they return back to normal
Speaker 2: if you start getting some normal sleep. So just being underslept,
Speaker 2: even if you're eating the right foods, can actually put
Speaker 2: you into a diabetic state, which is really like from
Speaker 2: an endocrime perspective, because when you don't get enough sleep,
Speaker 2: you don't recover as well. Your body thinks that there's
Speaker 2: something going wrong, and so you go into panic stations
Speaker 2: and to do that, you have to release a lot
Speaker 2: more quartisole cortisol, and that you release more quartersole throughout
Speaker 2: the day. Quartersole throughout the day. It's okay if you're exercising,
Speaker 2: but too much of it is bad. It makes your
Speaker 2: blood sugar levels, It makes you insulin resistant. Everyone's probably
Speaker 2: heard about that, it makes you hard for your body
Speaker 2: to do what it's supposed to do with sugar. And
Speaker 2: so lack of sleep specifically starts destroying your insulince signaling
Speaker 2: through cortisol, and that then propagates a whole lot of
Speaker 2: issues as well, and you can translate that to steroid
Speaker 2: production and cholesterol production, blood pressure, which is obviously been
Speaker 2: controlled by a whole lot of the endocrin system too,
Speaker 2: So we see a thirty to forty percent increased risk
Speaker 2: of cardiovascular disease just by getting less than five and
Speaker 2: a half hours sleep. So yeah, and a forty increased
Speaker 2: risk of premature death like just by not getting enough sleep.
Speaker 2: So it's the way I'll do it in my keynotes
Speaker 2: is I say, you're probably going to go home today.
Speaker 2: You're probably going to tell your part. Oh yeah, some
Speaker 2: bloke some food was telling us about sleep, and you
Speaker 2: know I'm not going to change it. But then what
Speaker 2: I want you to do is just add the sentence
Speaker 2: because I want to die faster. That's all I want
Speaker 2: you to add to the end of that sentence, because
Speaker 2: we know it's after oxygen and that Walker is good
Speaker 2: for This is the sleep guy. He said, after oxygen
Speaker 2: sleep is the thing. If you're in deficiency of it,
Speaker 2: it will kill you next. So after oxygen, sleep is
Speaker 2: the thing that will kill you fastest if you're in deficiency.
Speaker 2: So when it comes to the endocrine system, you are
Speaker 2: doing all of your regulation of your cycle and rhythms,
Speaker 2: Like your endocrime system is so sensitive to time of day,
Speaker 2: and as soon as you start messing around with timing.
Speaker 2: That's when you're going to start disregulating hormones.
Speaker 3: Yes, I feel like some of that, well not, I
Speaker 3: feel these some of these are obviously interconnected. Yeah, and
Speaker 3: this kind of sits somewhere in the space between you
Speaker 3: and me, really, but I want your thoughts.
Speaker 1: So I'm not.
Speaker 3: Sleeping while I have shitty sleep and mental and emotion all.
Speaker 2: Health yep, for the same reason of the brain, like
Speaker 2: your brain tissues. There's definitely like physical changes that occur
Speaker 2: in depression and anxiety. We know that under seven hours
Speaker 2: of sleep there will be slight increases in anxiety. So
Speaker 2: it's just essentially, if you get less sleep, your body goes,
Speaker 2: what the hell, man like, there must be something wrong
Speaker 2: with my environment, and so you become more you start
Speaker 2: surveiling the world more, and you start becoming hyper attentive
Speaker 2: to the world because something must be wrong if you're
Speaker 2: not getting enough sleep. And so just the act of
Speaker 2: not getting enough sleep indicates that something is wrong, and
Speaker 2: so your brain starts going into hyperdrive. So that may
Speaker 2: be something that occurs. Particularly, your nervous system has to
Speaker 2: really jump up and you have to use more nora adrenaline,
Speaker 2: which is a chemical that makes you more alert, you
Speaker 2: have to use more cortisol. But also what can happen
Speaker 2: is if you go for a period of time and
Speaker 2: a lot of people do this, and this is where
Speaker 2: it all gets interconnected. People go hard for six months
Speaker 2: and then they're about to go on their holidays. As
Speaker 2: far as they've not been sleeping as well, they're about
Speaker 2: to go on their holidays, and what happens on the
Speaker 2: Thursday before the Friday holiday is they get sick. And
Speaker 2: this is because their immune system is finally catching up.
Speaker 2: And then they go into virtually a depression of I
Speaker 2: just don't want to do anything. I'm not motivated. I'm
Speaker 2: not getting the excitement out of things. And that's just
Speaker 2: a sign of burnout. So if you're not getting enough sleep,
Speaker 2: you're not recovering. If you don't recover, your body will
Speaker 2: eventually say, hey man, you need to stop taking action.
Speaker 2: And the way that I'm going to stop you taking
Speaker 2: action is I'm going to stop giving you energy and
Speaker 2: I'm going to stop giving you motivation. And so you're
Speaker 2: going to sit there and you're not going to find
Speaker 2: pleasure in things. You're not going to be motivated to
Speaker 2: do things. You're going to find yourself intolerant of things,
Speaker 2: and you might go along to your doctor and say,
Speaker 2: I think I'm depressed, and there may be a very
Speaker 2: real depression going on. It may also be that you've
Speaker 2: just been underslept for so long that your body is
Speaker 2: saying I'm sick and tired of giving you energy, that
Speaker 2: you're not recovering. I actually need to take energy away
Speaker 2: from you now. So we know that for sleep will
Speaker 2: significantly increase mental health conditions. And even my chief medical
Speaker 2: officer is doing some fascinating research looking at the brain,
Speaker 2: the different brain rhythms and the very low frequency sort
Speaker 2: of like Earth has a frequency that you can measure
Speaker 2: like that level of frequency in the brain, and he's
Speaker 2: noticing that in autism one of the big determinants of
Speaker 2: severity is actually they're missing a whole lot of these
Speaker 2: brain waves during their sleep. They're not getting these particular elements.
Speaker 2: And so they've just won a grant in Canada to
Speaker 2: do a whole bunch of really deep neurological testsing and sleep.
Speaker 2: By that, so it is obviously interconnected. Your brain requires
Speaker 2: a healthy immune function to recover, so you need your
Speaker 2: immune system to be turning on you need size and
Speaker 2: muscle recovery to support brain development as well, because the
Speaker 2: movement is specifically related to the brain size of the
Speaker 2: areas that are related to anxiety as well. And so yes, essentially,
Speaker 2: if you are lacking sleep, it is a It's probably
Speaker 2: the first sign is that you'll have less control over
Speaker 2: your mind. That's probably the thing that we notice first
Speaker 2: is that everything becomes heightened and things aren't as happy.
Speaker 1: Isn't the body amazing?
Speaker 3: Like the body's going hey, hey, hey, hey hey, and
Speaker 3: then eventually it goes all right, Then all right, you
Speaker 3: won't fucking listen. I'll just take over like your body's
Speaker 3: your body's telling your shit constantly, and you're like, no,
Speaker 3: I'm good.
Speaker 1: I can get by on four hours sleep off because
Speaker 1: I'm a fucking warrior.
Speaker 2: Yeah no, you can't.
Speaker 1: You can't.
Speaker 3: It doesn't matter what you tell yourself. All right, let's
Speaker 3: do one or more, let's do one. I mean, this
Speaker 3: is probably again, this is probably probably all three of us. Really,
Speaker 3: there's only one athlete on the call, and it's not
Speaker 3: you and me Champ. Let's talk about athletic performance. Although
Speaker 3: you could be an athlete maybe I don't know. And
Speaker 3: this is very broad. But we have a lot of
Speaker 3: people who listen to this show who maybe are not
Speaker 3: necessarily athletes, but they do athletic things, they have athletic pursuits.
Speaker 1: So let's talk about that.
Speaker 3: And I guess that would be in conjunction with things
Speaker 3: like energy levels, reaction time, muscol aerobic endurance, fucking all
Speaker 3: that stuff.
Speaker 1: But let's just talk about that kind of performance.
Speaker 2: Yeah, I love it, yep. So well. Firstly, if you're
Speaker 2: not sleeping well enough, you don't get your recovery during
Speaker 2: the day. Like as an athlete, you go to the
Speaker 2: gym or you go to your training session, just like
Speaker 2: we're talking about the ultramathon, you walk out of the
Speaker 2: gym weaker than when you started. You're not lifting the
Speaker 2: same at the end of the session that when you started.
Speaker 2: You're actually damaging muscle, you're fatiguing your nervous system, you're
Speaker 2: putting strain on your collagen fibers. Through the day, you
Speaker 2: get weaker. The only time that you get stronger is
Speaker 2: when you sleep. And if you want to question that,
Speaker 2: do a really hard eccentric workout that you would normally
Speaker 2: be able to recover with a couple of days of
Speaker 2: muscles soreness, but then don't sleep that night and watch
Speaker 2: how the next five days are possibly the worst experience
Speaker 2: of your life because your body missed it's key time
Speaker 2: to actually recover. So the whole thing about an athlete,
Speaker 2: athletes want to be stronger and faster. The only time
Speaker 2: that actively happens where their body gets stronger and faster
Speaker 2: is when they're sleeping. They think it's training, but it's
Speaker 2: only happening when they're sleeping. Second thing, and this is
Speaker 2: really important, is and reaction time. As you said it,
Speaker 2: it's called the P three hundred. This is the time
Speaker 2: that it takes for you to want to do something
Speaker 2: to you activating it and athletes need are really good
Speaker 2: and so three hundred milliseconds is what it is. But
Speaker 2: athletes want a P two hundred and tiff here as
Speaker 2: an activator will naturally have a P two which is
Speaker 2: an even faster reaction time. And so as soon as
Speaker 2: you start missing sleep, those pathways start slowing down and
Speaker 2: your reaction time reduces. And that what does reaction time
Speaker 2: mean for an athlete? It means maybe you miss a gun,
Speaker 2: maybe you miss a tackle, maybe you miss an unstable
Speaker 2: part of the field. An unstable part of the road,
Speaker 2: and you aren't, you can't correct, and now you injure.
Speaker 2: So whenever you start losing sleep, you start reducing your proprioception,
Speaker 2: reducing your balance, which is absolutely pivotal. And then when
Speaker 2: we're talking about athletes as well, and this is probably
Speaker 2: one of the bits of feedback that we get, is
Speaker 2: that when we take athletes through the process that we do,
Speaker 2: they go, I just feel so much sharper and so
Speaker 2: much more mentally ready. And when you've got when you're
Speaker 2: when you're trying to push your body as far as
Speaker 2: you can go, you need to be mentally ready for that.
Speaker 2: And mental readiness is I have energy to burn and
Speaker 2: I can push my mind here because that's such an
Speaker 2: important part of it. So you have when you're more slept,
Speaker 2: you will be more mentally ready, your mood will be up,
Speaker 2: your optimism will be there, the potential for you to
Speaker 2: experience flow is going to be higher. So not only
Speaker 2: do it, it is absolutely necessary for you to sleep
Speaker 2: in order for you to be an athlete's it will
Speaker 2: significantly decrease your ability to do anything athletic if you
Speaker 2: aren't sleeping well enough.
Speaker 1: Wow, So there's an ad for the gym. Everyone, you're
Speaker 1: getting weaker as you train, You're welcome.
Speaker 2: Exactly, there's the great news.
Speaker 1: Yeah, I was explaining.
Speaker 3: There was a kid the other day who asked me
Speaker 3: a question in the gym, and I was trying to
Speaker 3: explain to him because he's in there forever. I said
Speaker 3: to him, how long are you in here? He goes, oh,
Speaker 3: two and a half, three hours and he's sixteen.
Speaker 1: Yeah, I'm like, bro, bro.
Speaker 3: Look, without doing any specific investigation, I'm pretty positive when
Speaker 3: I tell you that maybe an hour, maybe a pretty
Speaker 3: solid whatever, is going to do you more good than
Speaker 3: three hours. And I was trying to explain to him,
Speaker 3: all you're doing then in the gym is trying to
Speaker 3: stimulate your body to adapt to stress. Right when you
Speaker 3: grow and when you get strong is when you're eating,
Speaker 3: when you sleep, and when you recover and when you
Speaker 3: and he just very much has a lot of them,
Speaker 3: do they have this will lift? If an hour is good,
Speaker 3: then three hours is amazing. I'm like, well, no, no,
Speaker 3: not at all, but all right, let's finish on this one.
Speaker 3: And by the way, for people who about forty five
Speaker 3: minutes ago, we had no idea what we were going
Speaker 3: to talk about and when I say we, well, we
Speaker 3: but you've done very well. Last one is really broad.
Speaker 3: So poor sleep or shit sleep. The relationship between that
Speaker 3: and this is very general. And health span slash life span.
Speaker 2: Got it. So everyone is talking about longevity at the moment,
Speaker 2: and essentially in order so the to expand your to
Speaker 2: extend your life, you need to learn and grow. As
Speaker 2: soon as you stop learning and growing, you start dying.
Speaker 2: Death is the opposite of learning and growing, and so everything.
Speaker 2: When we come to sleep, that is where you learn
Speaker 2: and grow. That is where your brain starts learning lessons
Speaker 2: and becoming more mature, and your body actually recovers your
Speaker 2: immune system. Everyone's crazy about fasting because you get autophogy
Speaker 2: of your cells, which is killing the old dead cells
Speaker 2: and stimulating the new growth of new cells. You know
Speaker 2: that happens in sleep too.
Speaker 3: If one more person says or topogy, you're going to
Speaker 3: punch that in the fat every second, influencer.
Speaker 2: That's right, little. It also happens in exercise. There's a
Speaker 2: whole lot of places it's very very good. So fast
Speaker 2: thing is helpful in short periods. But so when we're
Speaker 2: talking about health span, we know this is what I say, actually,
Speaker 2: this is exactly what I say in the sessions that
Speaker 2: I run. When I'm talking about stress and recovery. I say,
Speaker 2: you can take my advice today, or you can just
Speaker 2: let it go. But what I want you to do
Speaker 2: is to repeat to your partner, and I say it
Speaker 2: a few times just to really make sure they get it.
Speaker 2: I just want to die faster. But it's not one
Speaker 2: of those situations where I get to have this awesome
Speaker 2: ride and I'm going flatter you know that person. I'd
Speaker 2: prefer to like drive my car like a roadster and
Speaker 2: completely collapse on my deathbed or whatever it might be.
Speaker 2: It's like, no, no, you're going to live, but then
Speaker 2: you're going to get heart disease. We're really good at
Speaker 2: keeping people alive while they're sick nowadays, and this is
Speaker 2: what life span is. We've got a really good ability
Speaker 2: to extend a person's life while they have disease. And
Speaker 2: health span is about extending a person's life while they
Speaker 2: don't have disease. And so if you lack sleep, you
Speaker 2: know that handser risk goes up by forty five percent.
Speaker 2: In some instances, heart disease goes up by forty percent.
Speaker 2: Diabetes goes up by thirty percent bowel conditions, which I
Speaker 2: don't know if anyone's had a bowel condition before. It
Speaker 2: sucks shit and the and I only said that for
Speaker 2: the part. I don't like to swear all the time.
Speaker 2: The all of your life becomes really crap because now
Speaker 2: you have to be thinking about am I going to die?
Speaker 2: Or what do I have to manage? Or No, I
Speaker 2: can't do that because I'm on a BEATA blocker and
Speaker 2: my heart rate can't go above one thirty otherwise I'm
Speaker 2: going to pass out if I do exercise too hard.
Speaker 2: I can't actually run around with my kids the way
Speaker 2: that I want to. Or I've got to be jabbing
Speaker 2: myself with a needle to make sure that I've got insulin,
Speaker 2: or I've got to go through chemotherapy and radiotherapy, or
Speaker 2: I've got to watch everything that I eat and be
Speaker 2: in pain half the day because my stomach will just
Speaker 2: not settle down. And I've now got a condition that's
Speaker 2: that's not happy, or an autoimmune condition where my thyroid
Speaker 2: isn't working, or or you know where my digestive system
Speaker 2: is eating itself through chrones or al stive colitis, or
Speaker 2: I've got rheumatoid arthritis and anytime the humidity increases, now
Speaker 2: my joints hurt. Like this isn't the way that we
Speaker 2: want people to live, and our vision and mission everything
Speaker 2: we're doing is the elimination of these conditions. So when
Speaker 2: we're talking about health span, sleep is the thing, like
Speaker 2: outside of continuing to breathe, it is the thing that
Speaker 2: is going to recover you and support you to grow
Speaker 2: and to learn and to get over disease fast than anything.
Speaker 2: And even and we didn't really get into the individual
Speaker 2: nuance of Cicadian rhythms and how different people need different
Speaker 2: things at different times in the day. We don't need
Speaker 2: to go into that today. But even understanding that some
Speaker 2: people need slow mornings, some people need a fast morning,
Speaker 2: that can actually make all of the difference in your day,
Speaker 2: like as to how you wake up in the morning too.
Speaker 2: So anything that you want to any disease that you
Speaker 2: have is a degenerative process, virtually most of them are.
Speaker 2: And that is you haven't been able to recover or
Speaker 2: you haven't had an immune system that's picked up that
Speaker 2: there's something wrong, and your body is just less able
Speaker 2: to surveil itself and a psychological equivalent to this is mindfulness.
Speaker 2: When you are mindful of your thoughts, you're able to
Speaker 2: observe them more, and you're able to control them more,
Speaker 2: and your stress decreases. Interestingly enough, mindfulness creates observing your thoughts,
Speaker 2: creates an observation of your body, and through the immune system,
Speaker 2: the same two things. The systems are happening together. So
Speaker 2: if you aren't surveiling your body, if you aren't surveiling
Speaker 2: your thoughts, you don't know when something's going wrong until
Speaker 2: something big breaks like a heart attack, like blood sugar
Speaker 2: and outlivers are an hour out of control, like a
Speaker 2: pocket of cells that were able to develop that weren't
Speaker 2: caught earlier, because I part of your immune system is
Speaker 2: to actually surveil the cells that are not functioning correctly.
Speaker 2: So essentially, if you don't sleep, you are specifically asking
Speaker 2: for increased disease span. And if we got everybody sleeping well,
Speaker 2: it would blow strips off. Resveratrol for example, that is
Speaker 2: the only pill that you need to take to increase
Speaker 2: your thirt one and two genes and take your NMN
Speaker 2: with it and worry about your sleep. Just drink more
Speaker 2: red wine compounds and eat this NMN and you can
Speaker 2: do whatever you want because these two genes are activated
Speaker 2: when the rest of your system is slowly dying. So anyway,
Speaker 2: I've probably got a bit too intense there, but it's
Speaker 2: pretty important for health span, the old sleep.
Speaker 3: So if sleep was a drug, it'd be literally the
Speaker 3: best drug ever created in the history of evanus.
Speaker 2: Right, yep, yeah, yep, I would say. I would say
Speaker 2: it outstrips exercise for its benefits. Exercise is probably the
Speaker 2: other pill, and you know oxygen on top of that.
Speaker 2: But yes, sleep trumps exercise.
Speaker 3: Yes, Now, everyone, we're going to be emailing you an
Speaker 3: exam on everything that doctor Cam said.
Speaker 1: So the past mark, what's the past mark?
Speaker 2: I'd say seventy percent? Can I just give them the
Speaker 2: one thing they've got to remember, sure? Is that all right?
Speaker 2: I'm making my own questions up now, of course, And
Speaker 2: all of this essentially your body knows what to do
Speaker 2: if you give it the right input, So you can't
Speaker 2: actually sit there and say, oh, I want to sleep better,
Speaker 2: you know, And that's where the sleep hygiene side of
Speaker 2: things is so important. But probably the most important thing
Speaker 2: is dim the lights and warm your body up if
Speaker 2: you can tolerate some warmth at night, dim the lights
Speaker 2: and warm your body up an hour before you go
Speaker 2: to bed, and that consistent every night and wake up,
Speaker 2: just get out of bed consistently. When they do the
Speaker 2: sleep studies, they don't say, oh, this person was asleep
Speaker 2: for this period of time. They say this person was
Speaker 2: in bed for eight hours versus in bed for five
Speaker 2: point five. They don't actually say your quality of sleep.
Speaker 2: Quality of sleep definitely matters, but you can't change your
Speaker 2: quality of sleep while you're sleeping. You can only do
Speaker 2: that through your exercise and your food. And that's different
Speaker 2: for everybody, and we've got other podcasts that've definitely discussed
Speaker 2: that at length. So it is get consistent with your
Speaker 2: sleep time, get consistent with when you shut lights down.
Speaker 2: Your light and your body temperature are the two primary
Speaker 2: time givers that determine what time of day it is,
Speaker 2: and if you can keep that regular, even if it's
Speaker 2: if you're only getting five hours right now, get a
Speaker 2: regular five and a half. If you're getting five and
Speaker 2: a half, get a regular six and try and work
Speaker 2: your way up to seven. But get that as a
Speaker 2: regular window in your day. And a lot of these
Speaker 2: things that we're talking about will just happen for you?
Speaker 1: Well, you never disappoint Doc. Tell people how to.
Speaker 3: Find you and where they can learn more about you
Speaker 3: and what you do in your organization.
Speaker 2: Awesome. So Shaygroup dot com forward slash doctor cam McDonald,
Speaker 2: I'll sensory the link if you need it. But Shaygroup
Speaker 2: dot com Ford Station, doctor McDonald that's the their web address,
Speaker 2: and that essentially shows you if you're a health professional,
Speaker 2: you can learn about personalization of these things and bringing
Speaker 2: some really cool technology into your work that help you
Speaker 2: actually design the perfect routines for individuals based on the
Speaker 2: stuff that we're talking about today and based on their
Speaker 2: individual makeart. We've got corporate programs. We're working with schools
Speaker 2: to help children understand themselves that way too, So all
Speaker 2: of that informations on that website.
Speaker 3: We appreciate you. You're a gift and what's today Friday.
Speaker 3: Have a good weekend, big boy.
Speaker 2: Thanks very much, thanks for having me on. It's great
Speaker 2: to see your face, Tiff. I'm going to have a
Speaker 2: nap now.