1 00:00:00,040 --> 00:00:02,080 Speaker 1: I think oftentimes we reach for the things that we 2 00:00:02,160 --> 00:00:04,720 Speaker 1: can do or take away, so, you know, waking up 3 00:00:04,760 --> 00:00:06,760 Speaker 1: really early to get that run in, or to go 4 00:00:06,800 --> 00:00:09,440 Speaker 1: to the gym, or to meditate, even you know, whatever 5 00:00:09,480 --> 00:00:12,360 Speaker 1: it is. But if we're not getting quality sleep, we 6 00:00:12,440 --> 00:00:13,920 Speaker 1: are neglecting our health. 7 00:00:28,400 --> 00:00:31,960 Speaker 2: Hey everyone, Emily about of here bringing you episode three 8 00:00:32,280 --> 00:00:35,040 Speaker 2: of our special in Focus series. 9 00:00:35,440 --> 00:00:37,720 Speaker 3: Here on Hurdle, a wellness. 10 00:00:37,400 --> 00:00:40,280 Speaker 2: Focused podcast where I sit down with inspiring individuals to 11 00:00:40,320 --> 00:00:43,120 Speaker 2: talk about everything from their big wins to how they've 12 00:00:43,120 --> 00:00:46,440 Speaker 2: gotten through some of life's toughest moments. On the show, 13 00:00:46,640 --> 00:00:51,280 Speaker 2: you can expect vulnerability, motivation, and candid discussions with everyone 14 00:00:51,440 --> 00:00:54,960 Speaker 2: from top athletes to aspiring entrepreneurs on what it really 15 00:00:55,000 --> 00:00:59,120 Speaker 2: takes to follow your passions. My mission is simple to 16 00:00:59,240 --> 00:01:02,720 Speaker 2: inspire you to be your best self, move with intention, 17 00:01:03,240 --> 00:01:06,399 Speaker 2: and have some fun along the way. This week on 18 00:01:06,480 --> 00:01:09,679 Speaker 2: the show, with the in Focused series, my goal is 19 00:01:10,080 --> 00:01:13,360 Speaker 2: to help all of you sort through the chaos that 20 00:01:13,480 --> 00:01:17,640 Speaker 2: is setting new goals, getting really intentional with what it 21 00:01:17,720 --> 00:01:20,280 Speaker 2: is that you want over the next three hundred and 22 00:01:20,280 --> 00:01:22,679 Speaker 2: sixty five days. Some of you may refer to these 23 00:01:22,680 --> 00:01:26,160 Speaker 2: as resolutions. Some of you may just want a clean sleep, 24 00:01:26,520 --> 00:01:30,320 Speaker 2: whatever it is that brings you here to the feed today, 25 00:01:30,560 --> 00:01:34,800 Speaker 2: I am grateful that you're listening. We've already chatted about meditation, 26 00:01:35,120 --> 00:01:38,480 Speaker 2: about the power of positivity, and today we are diving 27 00:01:38,560 --> 00:01:42,880 Speaker 2: into the topic of better quality sleep, something that I 28 00:01:42,920 --> 00:01:46,039 Speaker 2: personally have been super homed in on over the. 29 00:01:46,000 --> 00:01:49,200 Speaker 3: Past year, especially throughout the pandemic. To chat about this, 30 00:01:49,480 --> 00:01:51,680 Speaker 3: I am bringing in Lisa Haims. 31 00:01:51,720 --> 00:01:57,000 Speaker 2: She's a registered dietician, a podcaster, an all around amazing human. 32 00:01:57,400 --> 00:02:00,560 Speaker 2: Lisa and I chat about the importance of quality sleep 33 00:02:00,760 --> 00:02:03,960 Speaker 2: over sleep quantity, and that it's not always that you 34 00:02:04,000 --> 00:02:06,440 Speaker 2: need those eight hours that we hear so much about, 35 00:02:06,440 --> 00:02:09,560 Speaker 2: but rather that you are spending time in bed that 36 00:02:09,840 --> 00:02:12,359 Speaker 2: is giving your body what it really needs that is 37 00:02:12,520 --> 00:02:15,799 Speaker 2: of high quality. Lisa filled me in on the hacks 38 00:02:15,880 --> 00:02:17,919 Speaker 2: for better sleep quality that I have worked for her. 39 00:02:18,200 --> 00:02:20,520 Speaker 2: It makes a really great point that everything you do 40 00:02:20,639 --> 00:02:24,079 Speaker 2: throughout the day, not just in those thirty or sixty 41 00:02:24,280 --> 00:02:27,160 Speaker 2: minutes before you're like getting into your pajamas and getting 42 00:02:27,200 --> 00:02:30,280 Speaker 2: into bed, everything that you do can impact your sleep. 43 00:02:30,480 --> 00:02:32,480 Speaker 3: She's also hilarious. 44 00:02:31,960 --> 00:02:35,400 Speaker 2: And honest and upfront with the idea that what works 45 00:02:35,440 --> 00:02:36,519 Speaker 2: for one person. 46 00:02:36,320 --> 00:02:37,960 Speaker 3: May not work for someone else. 47 00:02:38,000 --> 00:02:41,679 Speaker 2: And that is okay, whether it is making progress on 48 00:02:41,760 --> 00:02:45,200 Speaker 2: the goal of better quality sleep or something entirely different. 49 00:02:45,480 --> 00:02:47,880 Speaker 2: She stresses in Jay's episode that it's important to have 50 00:02:47,960 --> 00:02:50,760 Speaker 2: some grace with ourselves and do the best we can 51 00:02:51,200 --> 00:02:55,200 Speaker 2: with what we have. I personally really love that mentality, 52 00:02:55,320 --> 00:02:57,160 Speaker 2: and I know that you're really going to appreciate it 53 00:02:57,200 --> 00:03:00,160 Speaker 2: as well. The topic of sleep, it's something that I 54 00:03:00,200 --> 00:03:03,360 Speaker 2: am really passionate about, large in part because of the 55 00:03:03,400 --> 00:03:07,400 Speaker 2: sponsor for this week's special series, Whoop. 56 00:03:08,040 --> 00:03:09,120 Speaker 3: Wearing a woop. 57 00:03:08,919 --> 00:03:13,320 Speaker 2: Regularly has dramatically impacted my sleep for the better, no 58 00:03:13,880 --> 00:03:18,000 Speaker 2: questions asked. Woop is literally like having a personal trainer 59 00:03:18,120 --> 00:03:21,240 Speaker 2: on your wrist for less than a dollar a day. 60 00:03:21,639 --> 00:03:23,919 Speaker 2: It tells you how recovered your body is, how much 61 00:03:23,960 --> 00:03:26,360 Speaker 2: strain it can take on in a day, and how 62 00:03:26,480 --> 00:03:29,160 Speaker 2: well you slept. Like I said before, when it comes 63 00:03:29,320 --> 00:03:32,799 Speaker 2: to sleep, we shouldn't just assume eight hours is what 64 00:03:32,840 --> 00:03:36,640 Speaker 2: we need. Everyone's different. For example, if you are being 65 00:03:36,680 --> 00:03:40,040 Speaker 2: more active than normal, say you got into a really 66 00:03:40,080 --> 00:03:45,160 Speaker 2: intense hit workout over Zoom on that day, you may 67 00:03:45,320 --> 00:03:47,920 Speaker 2: need to focus on getting more deep sleep, which is 68 00:03:47,960 --> 00:03:50,920 Speaker 2: the sleep stage where your muscles rebuild and get stronger. 69 00:03:51,240 --> 00:03:53,400 Speaker 3: Woop can trap your sleep stages like. 70 00:03:53,520 --> 00:03:56,600 Speaker 2: No other, helping you to get essential insight into the 71 00:03:56,720 --> 00:04:00,640 Speaker 2: quality of your sleep, how much sleep you need day today. 72 00:04:00,160 --> 00:04:03,320 Speaker 3: And that will differ again, and how much time you 73 00:04:03,440 --> 00:04:05,360 Speaker 3: spent in each of the different stages. 74 00:04:05,640 --> 00:04:09,120 Speaker 2: For just thirty dollars a month, you will get personalized 75 00:04:09,240 --> 00:04:13,000 Speaker 2: data twenty four to seven We feedback in real. 76 00:04:12,920 --> 00:04:15,400 Speaker 3: Time all within their app. 77 00:04:15,760 --> 00:04:18,279 Speaker 2: Trust me, Wop is going to help you stick with 78 00:04:18,600 --> 00:04:23,040 Speaker 2: your new Year's goals your new Year's resolutions. Save fifteen 79 00:04:23,080 --> 00:04:26,480 Speaker 2: percent off a WOOP with the code hurdle at checkout. 80 00:04:26,680 --> 00:04:28,280 Speaker 3: Head on over to woop dot com. 81 00:04:28,360 --> 00:04:32,560 Speaker 2: That's Whoop dot com and use my code hurdle at 82 00:04:32,640 --> 00:04:36,039 Speaker 2: checkout to save yourself fifteen percent off today Again loop 83 00:04:36,080 --> 00:04:40,520 Speaker 2: dot com. Use hurdle at checkout for fifteen percent off today. 84 00:04:41,160 --> 00:04:45,960 Speaker 2: Know yourself with personalized recovery, strain and sleep insights from Woop. 85 00:04:46,360 --> 00:04:49,919 Speaker 2: As we're listening today, please make sure to tag Hurdle 86 00:04:50,000 --> 00:04:52,400 Speaker 2: over on Instagram. It's at Hurdle Podcasts and I am 87 00:04:52,440 --> 00:04:55,640 Speaker 2: over at Emily a Body. There are still a few 88 00:04:55,760 --> 00:04:59,040 Speaker 2: spots in tonight's goal setting workshop. If you want to 89 00:04:59,080 --> 00:05:01,479 Speaker 2: snag one, I would do love to see you there. 90 00:05:01,520 --> 00:05:05,039 Speaker 2: We're going to really get intentional about the big hopes 91 00:05:05,040 --> 00:05:07,719 Speaker 2: that we have for the next three sixty five and beyond. 92 00:05:07,800 --> 00:05:10,760 Speaker 2: I want to help you set smarter goals, a realistic 93 00:05:10,800 --> 00:05:12,839 Speaker 2: action plan, and go after what it is that you 94 00:05:13,000 --> 00:05:16,359 Speaker 2: really want. The link to sign up is in the 95 00:05:16,400 --> 00:05:18,680 Speaker 2: show notes, and use the code twenty. 96 00:05:18,480 --> 00:05:22,640 Speaker 3: Twenty one at checkout to get five dollars off. With that, 97 00:05:23,560 --> 00:05:38,159 Speaker 3: let's get to hurdling today. 98 00:05:38,279 --> 00:05:42,600 Speaker 2: I am chatting with Lisa Haime. She is a registered dietitian. 99 00:05:42,839 --> 00:05:46,120 Speaker 2: She's the founder of Fork the Noise. She's also a 100 00:05:46,160 --> 00:05:48,640 Speaker 2: podcast host and relatively new podcast host. 101 00:05:48,839 --> 00:05:49,880 Speaker 4: Who Yeah, I am. 102 00:05:50,320 --> 00:05:51,240 Speaker 3: How's that going for you? 103 00:05:51,360 --> 00:05:51,880 Speaker 4: It's great. 104 00:05:51,960 --> 00:05:54,200 Speaker 1: It's called the Truthiest Life, and I talk about the 105 00:05:54,240 --> 00:05:56,640 Speaker 1: hard stuff with people and we really go right for 106 00:05:56,760 --> 00:06:00,120 Speaker 1: it because I believe that having intimate conversations are the 107 00:06:00,200 --> 00:06:04,599 Speaker 1: key to human connection and vulnerability really unlocksa Oh. 108 00:06:04,680 --> 00:06:07,760 Speaker 2: I love all of those buzzwords in there. You're speaking 109 00:06:08,279 --> 00:06:11,520 Speaker 2: my language. So I'm thankful for you for a multitude 110 00:06:11,520 --> 00:06:14,400 Speaker 2: of reasons. One because I just love the content that 111 00:06:14,440 --> 00:06:17,040 Speaker 2: you put out into the world, but two because this 112 00:06:17,080 --> 00:06:18,520 Speaker 2: is the second time that you and I have had 113 00:06:18,520 --> 00:06:22,560 Speaker 2: the opportunity to record in the universe thus far, I 114 00:06:22,560 --> 00:06:24,320 Speaker 2: feel like there's more recording in our future. 115 00:06:24,760 --> 00:06:26,359 Speaker 1: For sure, You're going to be a guest on my 116 00:06:26,520 --> 00:06:29,080 Speaker 1: podcast and we're just going to keep making magic. 117 00:06:29,200 --> 00:06:30,200 Speaker 4: So thanks for being. 118 00:06:30,080 --> 00:06:31,920 Speaker 3: You making magic amazing. Well. 119 00:06:32,080 --> 00:06:35,720 Speaker 2: This week on Hurdle, I'm chatting with a bunch of 120 00:06:35,839 --> 00:06:40,719 Speaker 2: experts about kind of simplifying what can be a really 121 00:06:40,880 --> 00:06:44,320 Speaker 2: overwhelming time of year. Now, as you know and as 122 00:06:44,360 --> 00:06:47,320 Speaker 2: I know, we come the turn of the new year 123 00:06:47,720 --> 00:06:51,400 Speaker 2: kind of like have these obscene, lofty goals at times 124 00:06:51,400 --> 00:06:55,640 Speaker 2: that can feel really overwhelming. So today we're here to 125 00:06:55,680 --> 00:06:59,640 Speaker 2: talk about one goal, just one one simple cool. 126 00:07:00,080 --> 00:07:01,839 Speaker 1: We want to keep it simple and short. But I 127 00:07:01,880 --> 00:07:04,240 Speaker 1: do want to say that for me, the type of 128 00:07:04,279 --> 00:07:07,680 Speaker 1: person that I am, goals often interfere with what I 129 00:07:07,720 --> 00:07:10,520 Speaker 1: actually want to achieve. So whenever I put something big 130 00:07:10,520 --> 00:07:13,360 Speaker 1: on a pedestal, I lose sight of how to best 131 00:07:13,360 --> 00:07:14,720 Speaker 1: take care of me. And I know a lot of 132 00:07:14,720 --> 00:07:18,480 Speaker 1: people listening to your podcasts are fitness enthusiasts, and again 133 00:07:18,640 --> 00:07:20,920 Speaker 1: just for me, so if this doesn't resonate with anyone listening, 134 00:07:21,240 --> 00:07:25,320 Speaker 1: throw it out the window. But whenever I've had fitness goals, 135 00:07:25,560 --> 00:07:29,080 Speaker 1: albeit they've always been for aesthetic reasons not for performance. 136 00:07:29,120 --> 00:07:31,800 Speaker 1: But whenever I've set goals, I have become a worst 137 00:07:31,800 --> 00:07:35,880 Speaker 1: caretaker of my body because I would fight rest or 138 00:07:36,000 --> 00:07:38,200 Speaker 1: I would be so focused on what my abs look 139 00:07:38,360 --> 00:07:41,400 Speaker 1: like instead of how I need to nourish myself. I 140 00:07:41,440 --> 00:07:43,520 Speaker 1: really just like to show up every day with the 141 00:07:43,520 --> 00:07:45,560 Speaker 1: intention of I want to take the best care of 142 00:07:45,600 --> 00:07:48,040 Speaker 1: me so that I can provide for my body. 143 00:07:48,360 --> 00:07:51,080 Speaker 2: Right, Okay, but I like you, but I like how 144 00:07:51,080 --> 00:07:53,440 Speaker 2: you're breaking it down because I mean everyone has to 145 00:07:53,520 --> 00:07:56,960 Speaker 2: figure out what strategy, what approach, what way they need 146 00:07:57,000 --> 00:07:59,520 Speaker 2: to spin it to make things work for them. So 147 00:07:59,560 --> 00:08:02,400 Speaker 2: this is how you have figured out that you need 148 00:08:02,400 --> 00:08:03,480 Speaker 2: to approach it exactly. 149 00:08:03,480 --> 00:08:05,400 Speaker 1: And I just believe every single day, even if you 150 00:08:05,480 --> 00:08:07,480 Speaker 1: have a big goal, it's really important that if you 151 00:08:07,880 --> 00:08:10,160 Speaker 1: quote unquote fall off for the day, whatever it is 152 00:08:10,200 --> 00:08:12,880 Speaker 1: that the box that you're checking, instead of just completely 153 00:08:12,920 --> 00:08:15,280 Speaker 1: falling off and then calling it a failure, just get 154 00:08:15,320 --> 00:08:17,240 Speaker 1: back on the next day or the next hour or 155 00:08:17,280 --> 00:08:20,640 Speaker 1: the next minute. I think that the shame surrounding goals 156 00:08:20,640 --> 00:08:23,000 Speaker 1: and the pressure we put on often get in the 157 00:08:23,000 --> 00:08:25,200 Speaker 1: way of us continuing forward. 158 00:08:24,920 --> 00:08:26,440 Speaker 3: And that's what we want to focus on. 159 00:08:26,480 --> 00:08:30,120 Speaker 2: We want to focus on moving forward, and sometimes failing 160 00:08:30,200 --> 00:08:33,240 Speaker 2: forward is what happens, you know, like sometimes as things 161 00:08:33,280 --> 00:08:35,880 Speaker 2: don't go as planned, instead of judging yourself for the 162 00:08:35,920 --> 00:08:39,400 Speaker 2: fact that things aren't how you'd hope they'd be, it's like, well, 163 00:08:39,720 --> 00:08:42,800 Speaker 2: I'm in this place now and I wasn't here before exactly. 164 00:08:42,960 --> 00:08:45,080 Speaker 1: So I think we have to stop imagining this big 165 00:08:45,120 --> 00:08:48,720 Speaker 1: destination and recognize that whenever we arrive to wherever we're going, 166 00:08:48,760 --> 00:08:50,200 Speaker 1: it's not going to look like how it's. 167 00:08:50,040 --> 00:08:52,360 Speaker 4: Supposed to, but it's still going to be moving forward. 168 00:08:52,440 --> 00:08:54,280 Speaker 1: Because every day you got up and you put one 169 00:08:54,320 --> 00:08:56,440 Speaker 1: foot in front of the other, and especially after the 170 00:08:56,480 --> 00:08:59,760 Speaker 1: twenty twenty that we had, just bravo for just doing that. 171 00:09:00,480 --> 00:09:04,080 Speaker 2: I'm feeling amped and we're like four minutes into chat. Yeah, okay, 172 00:09:04,240 --> 00:09:08,360 Speaker 2: so I'm hyped. I'm hyped even more so to chat 173 00:09:08,400 --> 00:09:11,920 Speaker 2: about sleep. I'm interested. Why did you want to chat 174 00:09:11,920 --> 00:09:12,520 Speaker 2: about sleep? 175 00:09:13,080 --> 00:09:15,240 Speaker 1: So? I think a lot of times we put so 176 00:09:15,360 --> 00:09:19,160 Speaker 1: many big health goals on our plate that we forget 177 00:09:19,160 --> 00:09:22,800 Speaker 1: about the most important one, and especially in health and wellness, 178 00:09:22,800 --> 00:09:25,640 Speaker 1: which are spaces that we both occupy. For a long time, 179 00:09:26,080 --> 00:09:29,360 Speaker 1: all I heard about was such and such as morning routine, 180 00:09:29,440 --> 00:09:33,080 Speaker 1: such and such as amazing three hour meditation before the 181 00:09:33,120 --> 00:09:37,280 Speaker 1: sun even rose, and that really pissed me off because 182 00:09:37,480 --> 00:09:40,560 Speaker 1: I have never been able to sleep. I have made 183 00:09:40,720 --> 00:09:44,040 Speaker 1: huge improvements and I'm so proud of myself for learning 184 00:09:44,080 --> 00:09:45,920 Speaker 1: how to sleep. I know that sounds funny, but at 185 00:09:46,040 --> 00:09:49,000 Speaker 1: age twenty eight, I got off all my medications and 186 00:09:49,360 --> 00:09:53,200 Speaker 1: really took the hard work to prioritize what happens before sleep, 187 00:09:53,480 --> 00:09:57,600 Speaker 1: and it completely changed my life, my health, my well being, 188 00:09:57,640 --> 00:10:01,080 Speaker 1: my relationships to self and others. And I think oftentimes 189 00:10:01,120 --> 00:10:03,040 Speaker 1: we reach for the things that we can do or 190 00:10:03,120 --> 00:10:05,599 Speaker 1: take away, so, you know, waking up really early to 191 00:10:05,679 --> 00:10:07,560 Speaker 1: get that run in, or to go to the gym, 192 00:10:07,960 --> 00:10:10,120 Speaker 1: or to meditate, even you know, whatever it is. But 193 00:10:10,200 --> 00:10:13,760 Speaker 1: if we're not getting quality sleep, we are neglecting our 194 00:10:13,800 --> 00:10:17,920 Speaker 1: health and it's so, so so important. And at the 195 00:10:17,960 --> 00:10:20,800 Speaker 1: same time, we have to realize that really the day 196 00:10:21,000 --> 00:10:24,480 Speaker 1: begins the night before, and I don't think we really 197 00:10:24,480 --> 00:10:26,840 Speaker 1: think like that. We think the day starts in the morning, 198 00:10:27,120 --> 00:10:27,800 Speaker 1: but it doesn't. 199 00:10:28,600 --> 00:10:29,199 Speaker 3: But it doesn't. 200 00:10:29,280 --> 00:10:31,839 Speaker 2: And I think one thing that you're pointing out from 201 00:10:31,840 --> 00:10:35,880 Speaker 2: the get go is the importance of overall sleep hygiene. 202 00:10:35,880 --> 00:10:38,840 Speaker 3: We're not just talking here about. 203 00:10:38,240 --> 00:10:41,800 Speaker 2: You know, the old saying like, oh, I need eight 204 00:10:41,840 --> 00:10:44,839 Speaker 2: plus hours of sleep for a quote unquote good night's rest, 205 00:10:45,000 --> 00:10:48,679 Speaker 2: Like this is so much bigger than how long you're 206 00:10:48,720 --> 00:10:52,640 Speaker 2: spending in your bed. It's also you know how you're 207 00:10:52,679 --> 00:10:55,880 Speaker 2: making that rest as RESTful as possible. 208 00:10:56,000 --> 00:10:59,280 Speaker 1: I'm really glad you said that, because, in my own 209 00:10:59,320 --> 00:11:02,199 Speaker 1: experience and also the science to back me up, the 210 00:11:02,320 --> 00:11:05,319 Speaker 1: quality is more important than the quantity. And since I've 211 00:11:05,400 --> 00:11:08,199 Speaker 1: learned to improve the quality, I'm somebody that used to 212 00:11:08,240 --> 00:11:10,600 Speaker 1: say I need more than twelve hours of sleep because 213 00:11:10,600 --> 00:11:14,240 Speaker 1: my sleep was so crappy. But since learning how to sleep, 214 00:11:14,600 --> 00:11:17,400 Speaker 1: I am getting really good quality. And I am waking 215 00:11:17,480 --> 00:11:19,920 Speaker 1: up not magically jumping out of bed as the happiest 216 00:11:19,920 --> 00:11:22,000 Speaker 1: person that's never going to be me, but I am 217 00:11:22,080 --> 00:11:25,000 Speaker 1: waking up with a different sort of feeling inside of me. 218 00:11:25,200 --> 00:11:28,880 Speaker 1: And I have a few reasons as to why. But 219 00:11:29,080 --> 00:11:31,040 Speaker 1: the reason that I wanted to talk about sleep here 220 00:11:31,040 --> 00:11:34,840 Speaker 1: today is because I've been researching something called the glymphatic system. 221 00:11:35,160 --> 00:11:37,760 Speaker 1: So those listening may have heard of the lymphatic system, 222 00:11:37,800 --> 00:11:40,640 Speaker 1: and if you haven't, the lymphatic system is a natural 223 00:11:40,679 --> 00:11:44,400 Speaker 1: detox pathway going through our body at all times, and 224 00:11:44,440 --> 00:11:49,720 Speaker 1: it's just naturally moving metabolites along cleaning the body essentially, 225 00:11:50,160 --> 00:11:53,120 Speaker 1: and we never really stop to think about what happens 226 00:11:53,120 --> 00:11:56,600 Speaker 1: to the brain because it too produces metabolites and waste. 227 00:11:56,679 --> 00:11:59,680 Speaker 1: Even just thinking us right now having this conversation, my 228 00:11:59,720 --> 00:12:01,720 Speaker 1: brain is eating and pooping, I like to say. 229 00:12:01,760 --> 00:12:04,280 Speaker 4: So, it's accumulating poop all day long. 230 00:12:04,640 --> 00:12:06,800 Speaker 1: And in order for that poop to be moved out, 231 00:12:06,920 --> 00:12:08,679 Speaker 1: I know this is like everyone's listening is like this 232 00:12:08,760 --> 00:12:12,200 Speaker 1: girl is the weirdest, but I am. In order for 233 00:12:12,240 --> 00:12:14,040 Speaker 1: the poop to get moved out, we need to go 234 00:12:14,080 --> 00:12:16,959 Speaker 1: to sleep. And when we go to sleep, everything transition. 235 00:12:17,360 --> 00:12:21,160 Speaker 1: A big garbage truck comes along and takes the waste out. 236 00:12:21,440 --> 00:12:24,000 Speaker 1: So we have cells called the glia cells in our brain. 237 00:12:24,000 --> 00:12:26,000 Speaker 1: That's why it's called the glymphatic system. 238 00:12:26,400 --> 00:12:27,800 Speaker 4: And it's only once we. 239 00:12:27,840 --> 00:12:32,200 Speaker 1: Actually fall asleep does do the blood vessels start to 240 00:12:33,080 --> 00:12:38,120 Speaker 1: clear the brain from potential neurotoxic waste products that we've accumulated. 241 00:12:38,320 --> 00:12:42,760 Speaker 1: So transporting this fluid is really crucial for our metabolism, 242 00:12:42,840 --> 00:12:47,000 Speaker 1: for the waste removal from inflammatory processes. And so just 243 00:12:47,000 --> 00:12:48,959 Speaker 1: think about once you go to sleep, your brain is 244 00:12:49,040 --> 00:12:51,440 Speaker 1: kind of getting a deep clean, a deep wash. But 245 00:12:51,600 --> 00:12:54,400 Speaker 1: once you wake up, it starts to accumulate again. Does 246 00:12:54,400 --> 00:12:54,960 Speaker 1: that make sense? 247 00:12:55,400 --> 00:12:56,480 Speaker 3: No, it totally makes sense. 248 00:12:56,480 --> 00:13:00,160 Speaker 2: And it actually reminds me of one of the benefits 249 00:13:00,200 --> 00:13:04,000 Speaker 2: of prioritizing sleep, of making time for sleep on the 250 00:13:04,040 --> 00:13:06,680 Speaker 2: fitness and recovery side of things for your body and 251 00:13:06,720 --> 00:13:09,600 Speaker 2: for your muscles is obviously the need for your body 252 00:13:09,640 --> 00:13:12,640 Speaker 2: to have this time on a cellular level to repair itself. 253 00:13:12,679 --> 00:13:15,360 Speaker 2: And what you're talking about is, you know, just a 254 00:13:15,400 --> 00:13:19,560 Speaker 2: different aspect of that process of the repair process. 255 00:13:19,240 --> 00:13:22,680 Speaker 1: Right, And so Alzheimer's disease, for example, is described as 256 00:13:22,800 --> 00:13:26,480 Speaker 1: an accumulation of protein in the brain, a specific one, 257 00:13:26,880 --> 00:13:29,280 Speaker 1: and so we need to recognize that, you know, proteins 258 00:13:29,280 --> 00:13:32,320 Speaker 1: are accumulating in our brain. We have amazing systems that 259 00:13:32,360 --> 00:13:33,959 Speaker 1: can help to clear I'm not saying this is a 260 00:13:33,960 --> 00:13:37,440 Speaker 1: full proof process by any means, but I do believe 261 00:13:37,480 --> 00:13:40,959 Speaker 1: that sometimes we neglect sleep in the pursuit of achieving 262 00:13:40,960 --> 00:13:43,400 Speaker 1: our goals. So waking up early before sunrise to get 263 00:13:43,400 --> 00:13:45,360 Speaker 1: that meditation and I'm just going to use that example. 264 00:13:45,520 --> 00:13:47,960 Speaker 1: But if we're cutting our sleep off short, the question 265 00:13:48,080 --> 00:13:51,480 Speaker 1: is is that really a health goal? And it's up 266 00:13:51,559 --> 00:13:54,400 Speaker 1: to us to really recognize that sleep does matter, and 267 00:13:54,440 --> 00:13:57,800 Speaker 1: so the question is now, how can we improve our sleep, 268 00:13:57,840 --> 00:14:00,040 Speaker 1: because it's not just closing our eyes and wishing for 269 00:14:00,120 --> 00:14:02,760 Speaker 1: the best. I wish that it was, But for me, 270 00:14:02,880 --> 00:14:05,200 Speaker 1: I found a few things that have helped, and I 271 00:14:05,240 --> 00:14:08,160 Speaker 1: hope to kind of bring that to your audience today. 272 00:14:08,240 --> 00:14:12,400 Speaker 2: You are doing my job for me, So Lisa, proceed, 273 00:14:12,440 --> 00:14:13,280 Speaker 2: proceed forward. 274 00:14:13,880 --> 00:14:17,040 Speaker 1: So I feel like with twenty twenty, most people working 275 00:14:17,080 --> 00:14:20,760 Speaker 1: from home, the work boundaries have gotten really blurry. And 276 00:14:20,800 --> 00:14:23,920 Speaker 1: that's not just if you're an entrepreneur like you and 277 00:14:23,960 --> 00:14:26,080 Speaker 1: you work kind of different jobs. It's everybody you know 278 00:14:26,120 --> 00:14:29,280 Speaker 1: are We're more connected to email, to zoom, calls, to 279 00:14:29,440 --> 00:14:32,000 Speaker 1: all those things more than ever. And so I really 280 00:14:32,040 --> 00:14:35,760 Speaker 1: believe that work boundaries and cut off times for calls 281 00:14:35,760 --> 00:14:37,800 Speaker 1: and emails need to be established. And I'm not here 282 00:14:37,840 --> 00:14:39,720 Speaker 1: to tell you when they are. I don't know your job, 283 00:14:39,800 --> 00:14:40,280 Speaker 1: I don't know. 284 00:14:40,240 --> 00:14:41,160 Speaker 4: What it's like to be you. 285 00:14:41,520 --> 00:14:44,560 Speaker 1: But if you can set a boundary of maybe seven 286 00:14:44,560 --> 00:14:47,240 Speaker 1: o'clock before dinner, I think that would be really helpful 287 00:14:47,360 --> 00:14:50,320 Speaker 1: to kind of shift the brain into home mode even 288 00:14:50,360 --> 00:14:52,200 Speaker 1: though you are home the entire time. 289 00:14:52,520 --> 00:14:55,120 Speaker 3: Okay, home mode, I like this. I like this. Then 290 00:14:55,120 --> 00:14:56,120 Speaker 3: where do we go from there. 291 00:14:56,520 --> 00:14:59,480 Speaker 1: So this one might be really difficult, but it has 292 00:14:59,520 --> 00:15:04,200 Speaker 1: made all the difference on my sleep. Television. I do 293 00:15:04,280 --> 00:15:06,800 Speaker 1: not do well with television before bed. I'm not perfect 294 00:15:06,880 --> 00:15:09,800 Speaker 1: with this one. On weekends, I may splurge, but watching 295 00:15:09,960 --> 00:15:14,000 Speaker 1: television is incredibly stimulating for the mind. Not to mention, 296 00:15:14,160 --> 00:15:18,000 Speaker 1: the light that comes off of the television blocks our melatonin, 297 00:15:18,160 --> 00:15:21,240 Speaker 1: our sleepy hormone, if you will, from being produced. And 298 00:15:21,280 --> 00:15:24,320 Speaker 1: then the third one, which is also hard but will 299 00:15:24,320 --> 00:15:26,680 Speaker 1: make all the difference, is I've gotten a little bit 300 00:15:26,680 --> 00:15:27,640 Speaker 1: more intense with this one. 301 00:15:27,720 --> 00:15:28,040 Speaker 4: Lately. 302 00:15:28,160 --> 00:15:32,160 Speaker 1: I try to turn off my phone completely at around 303 00:15:32,280 --> 00:15:34,880 Speaker 1: eight or nine o'clock. This is not one I do regularly, 304 00:15:34,920 --> 00:15:36,360 Speaker 1: but I try and do it a few times a week. 305 00:15:36,400 --> 00:15:38,760 Speaker 1: Like a Sunday is a great night for that, because 306 00:15:38,800 --> 00:15:41,320 Speaker 1: work's kind of slow, and you know, I just want 307 00:15:41,360 --> 00:15:43,720 Speaker 1: to start my Monday off really strong, so I'll actually 308 00:15:43,720 --> 00:15:48,160 Speaker 1: turn my phone off and just keep it off really 309 00:15:48,520 --> 00:15:51,000 Speaker 1: until the next morning. But that being said, I've been 310 00:15:51,000 --> 00:15:53,680 Speaker 1: sleep before that. A little subversion of that would be 311 00:15:53,680 --> 00:15:56,960 Speaker 1: to put your phone in a different room. This allows 312 00:15:57,000 --> 00:15:59,600 Speaker 1: you to have some phone free time before bed built in, 313 00:16:00,160 --> 00:16:03,200 Speaker 1: but also keeps that technology a little bit farther away, 314 00:16:03,280 --> 00:16:05,920 Speaker 1: like your phone's giving off a vibration. It's stimulating. You 315 00:16:05,960 --> 00:16:07,640 Speaker 1: want to check the time, you want to check your 316 00:16:07,640 --> 00:16:10,520 Speaker 1: text messages. And I just keep it in my bathroom, 317 00:16:10,560 --> 00:16:12,640 Speaker 1: which is close enough so that when my alarm goes 318 00:16:12,680 --> 00:16:16,000 Speaker 1: off I can hear it, but far enough that I 319 00:16:16,040 --> 00:16:17,720 Speaker 1: get a little bit of phone free time in. 320 00:16:18,560 --> 00:16:20,520 Speaker 3: I like that. I like putting the phone away. 321 00:16:20,600 --> 00:16:23,680 Speaker 2: I myself recently this year made a big effort to 322 00:16:23,800 --> 00:16:27,440 Speaker 2: start charging it on my desk on the other side 323 00:16:27,440 --> 00:16:30,280 Speaker 2: of the room, so it's nowhere near my bed anymore. 324 00:16:30,400 --> 00:16:32,600 Speaker 1: Yes, I love a good phone free break in general, 325 00:16:32,640 --> 00:16:35,680 Speaker 1: but yeah, it's super distracting. And then next I'll do 326 00:16:35,840 --> 00:16:39,080 Speaker 1: a I don't have dietary rules per se, but the 327 00:16:39,120 --> 00:16:41,120 Speaker 1: one thing I am mindful of as somebody who has 328 00:16:41,160 --> 00:16:45,000 Speaker 1: struggled to sleep their whole life, is caffeine. And that 329 00:16:45,040 --> 00:16:48,000 Speaker 1: means I have a coffee tea caffeinated tea cut off 330 00:16:48,040 --> 00:16:50,800 Speaker 1: time of noon, which is a little bit early, but 331 00:16:51,360 --> 00:16:53,160 Speaker 1: it's super important that when I get in bed, I'm 332 00:16:53,200 --> 00:16:55,680 Speaker 1: not super stimulated. Caffeine is a drug, even though we 333 00:16:55,680 --> 00:16:57,720 Speaker 1: don't treat it like one. And then going on the 334 00:16:57,880 --> 00:17:00,800 Speaker 1: extra mile if it's an evil where I know I 335 00:17:00,840 --> 00:17:03,160 Speaker 1: need really good rest, I might be mindful of my 336 00:17:03,280 --> 00:17:06,159 Speaker 1: chocolate intake. I know chocolate brings us great joy, but 337 00:17:06,359 --> 00:17:09,199 Speaker 1: chocolate does have caffeine. So if it's an evening and 338 00:17:09,280 --> 00:17:11,080 Speaker 1: I want to be more conscious of my sleep, I 339 00:17:11,160 --> 00:17:13,880 Speaker 1: might choose a non chocolate dessert if I want dessert. 340 00:17:14,119 --> 00:17:17,480 Speaker 2: Interesting, now, on this note of if I want dessert, 341 00:17:17,600 --> 00:17:21,280 Speaker 2: I myself have been leading into like a beverage that 342 00:17:21,440 --> 00:17:25,600 Speaker 2: has some sleep boosting qualities. It's got melatonin, it's got 343 00:17:25,600 --> 00:17:27,600 Speaker 2: a little bit of cocoo, but it's like, how I 344 00:17:28,040 --> 00:17:30,639 Speaker 2: it's kind of like my symbol to myself that I'm 345 00:17:30,640 --> 00:17:32,320 Speaker 2: about to ease into sleep. 346 00:17:32,480 --> 00:17:34,080 Speaker 3: What do we think about something like that. 347 00:17:34,280 --> 00:17:37,120 Speaker 1: I think that rituals are incredibly powerful and things that 348 00:17:37,359 --> 00:17:39,520 Speaker 1: tell us what we're going to be doing next. So 349 00:17:39,960 --> 00:17:43,040 Speaker 1: you know, the bed, for example, one of my things. 350 00:17:43,040 --> 00:17:45,199 Speaker 1: And I know this is even harder working from apartments, 351 00:17:45,440 --> 00:17:47,560 Speaker 1: but your bed should be the place where your body 352 00:17:47,600 --> 00:17:50,640 Speaker 1: knows it's going to sleep. And for a long time 353 00:17:50,680 --> 00:17:52,800 Speaker 1: I used to linger in bed or hang out in bed, 354 00:17:52,840 --> 00:17:54,760 Speaker 1: and that's not good for me. So now the bed 355 00:17:54,840 --> 00:17:57,919 Speaker 1: is associated with sleep and that's important for my body. 356 00:17:57,920 --> 00:18:00,800 Speaker 1: The same way your beverage is associated with sleep, and 357 00:18:00,840 --> 00:18:02,359 Speaker 1: that's important for your body. 358 00:18:03,200 --> 00:18:05,720 Speaker 2: I also think on that note, you know, yes, it 359 00:18:05,800 --> 00:18:07,520 Speaker 2: is hard to be working from home and all of 360 00:18:07,560 --> 00:18:09,840 Speaker 2: this stuff is kind of happening in one space, but 361 00:18:10,160 --> 00:18:13,159 Speaker 2: you can still make the bed itself, like maybe not 362 00:18:13,200 --> 00:18:16,680 Speaker 2: the whole bedroom, but the bed the sleep. 363 00:18:16,440 --> 00:18:19,320 Speaker 4: Thing for sure, and I should probably go make my bed. 364 00:18:19,320 --> 00:18:22,800 Speaker 3: On that note, I'm like, I'm a first, that's the 365 00:18:22,840 --> 00:18:23,920 Speaker 3: first thing I do every day. 366 00:18:24,280 --> 00:18:24,960 Speaker 4: Of course it is. 367 00:18:25,080 --> 00:18:28,840 Speaker 1: Of course, you're a super productive, amazing individual. 368 00:18:29,840 --> 00:18:31,399 Speaker 3: Oh, I adore you, Lisa. 369 00:18:31,400 --> 00:18:34,680 Speaker 2: Do you have any other best practice tips for us 370 00:18:34,720 --> 00:18:36,199 Speaker 2: to improve our sleep? 371 00:18:36,359 --> 00:18:36,840 Speaker 3: Hygi? 372 00:18:36,920 --> 00:18:39,600 Speaker 1: So those two other things that I keep in mind 373 00:18:39,680 --> 00:18:41,840 Speaker 1: for kind of like getting the body ready for bed 374 00:18:41,840 --> 00:18:44,119 Speaker 1: and knowing that it's time. I love a pillow spray. 375 00:18:44,359 --> 00:18:46,320 Speaker 1: It's just a lavender pillow spray that I've been using 376 00:18:46,320 --> 00:18:48,399 Speaker 1: for years. I bring it when I travel because sleep 377 00:18:48,400 --> 00:18:50,760 Speaker 1: can get kind of messed up. It's no miracle worker 378 00:18:50,800 --> 00:18:53,000 Speaker 1: by any chance, but it helps the body and mind 379 00:18:53,080 --> 00:18:56,119 Speaker 1: relax and get ready for bed. I also will maybe 380 00:18:56,119 --> 00:18:59,000 Speaker 1: spray magnesium on the feet, which can help to get 381 00:18:59,080 --> 00:19:01,520 Speaker 1: us ready for bed and on the feet because that 382 00:19:02,200 --> 00:19:05,240 Speaker 1: increases the absorption. Again, I find that more is just 383 00:19:05,280 --> 00:19:09,439 Speaker 1: a ritual than necessarily like, wow, magnesium works, but do 384 00:19:09,560 --> 00:19:13,080 Speaker 1: whatever kind of works for you. Mindful of alcohol, I 385 00:19:13,080 --> 00:19:15,119 Speaker 1: know it's not a fun one and it's also a 386 00:19:15,119 --> 00:19:18,639 Speaker 1: really confusing one because a lot of people use alcohol 387 00:19:19,000 --> 00:19:22,960 Speaker 1: to sleep, to finally relax, And the truth is it 388 00:19:23,000 --> 00:19:26,480 Speaker 1: does induce relaxation, but we need to recognize here. I 389 00:19:26,520 --> 00:19:29,919 Speaker 1: call this outer wisdom in my mindful and in my 390 00:19:29,960 --> 00:19:33,760 Speaker 1: mindfulness and mindful eating. How I explain it to students is, 391 00:19:34,080 --> 00:19:36,240 Speaker 1: you know, we might want alcohol, but if our outer 392 00:19:36,320 --> 00:19:39,320 Speaker 1: wisdom knows that it makes us feel sleepy and relax, 393 00:19:39,359 --> 00:19:42,920 Speaker 1: but it actually interferes with quality sleep, do we want 394 00:19:42,960 --> 00:19:45,639 Speaker 1: to partake in that? And again, that's a choice that 395 00:19:45,760 --> 00:19:47,359 Speaker 1: is up to you. I'm just here to provide a 396 00:19:47,400 --> 00:19:49,240 Speaker 1: lot of things, and if you take one with you, 397 00:19:49,480 --> 00:19:50,800 Speaker 1: then that's really important. 398 00:19:51,440 --> 00:19:52,560 Speaker 3: Well I think that's really helpful. 399 00:19:52,600 --> 00:19:55,560 Speaker 2: I recently wrote an article for GQ talking about how 400 00:19:55,720 --> 00:19:58,880 Speaker 2: the timing of when you consume that single beverage can 401 00:19:58,960 --> 00:20:01,800 Speaker 2: actually make a big difference. And I'm not here saying, 402 00:20:01,840 --> 00:20:05,080 Speaker 2: you know, everyone should have a happy hour glass of 403 00:20:05,080 --> 00:20:07,639 Speaker 2: wine every day, but if you have your glass of 404 00:20:07,680 --> 00:20:10,800 Speaker 2: wine at five or six and can put some serious 405 00:20:10,920 --> 00:20:14,760 Speaker 2: distance time wise in between when you consume that glass 406 00:20:14,760 --> 00:20:17,159 Speaker 2: of wine and when you're getting into bed or that 407 00:20:17,280 --> 00:20:20,600 Speaker 2: drink or whatever you're leaning toward. Then you're much less 408 00:20:20,720 --> 00:20:23,720 Speaker 2: likely to deal with some of the repercussions that we 409 00:20:23,800 --> 00:20:26,280 Speaker 2: might experience had you had it fifteen minutes before you 410 00:20:26,359 --> 00:20:27,400 Speaker 2: hop through Gene the sheets. 411 00:20:27,520 --> 00:20:29,600 Speaker 1: That makes a lot of sense. I feel like most 412 00:20:29,600 --> 00:20:32,240 Speaker 1: people this is maybe too far of a stretch to 413 00:20:32,280 --> 00:20:34,120 Speaker 1: say most people, but if you start a happy hour 414 00:20:34,160 --> 00:20:36,440 Speaker 1: at five o'clock, it's probably going to lead to more drinks. 415 00:20:36,480 --> 00:20:38,960 Speaker 1: But for those for those of you that are like, yeah, 416 00:20:39,000 --> 00:20:40,680 Speaker 1: I go to happy hour and then I come home 417 00:20:40,680 --> 00:20:42,359 Speaker 1: and do the laundry, you know, good for you. 418 00:20:44,920 --> 00:20:45,520 Speaker 3: I love that. 419 00:20:45,720 --> 00:20:48,439 Speaker 2: Ending on a note like that, Lisa, talk to me 420 00:20:48,640 --> 00:20:50,520 Speaker 2: one thing you're excited about for twenty twenty one. 421 00:20:51,000 --> 00:20:53,360 Speaker 1: I'm really excited about some of my new course offerings. 422 00:20:53,400 --> 00:20:57,320 Speaker 1: I'm launching my second big online course called Fork the Noise, Hunger, 423 00:20:57,320 --> 00:21:00,680 Speaker 1: and Fullness, reconnecting people to the sensations have been in 424 00:21:00,680 --> 00:21:03,399 Speaker 1: them all along. And it's got so much good science, 425 00:21:03,480 --> 00:21:06,280 Speaker 1: so much good mindfulness, and it's kind of just the 426 00:21:06,320 --> 00:21:08,720 Speaker 1: course that I wish that I had, you know, ten 427 00:21:08,800 --> 00:21:09,679 Speaker 1: years ago or so. 428 00:21:09,960 --> 00:21:13,040 Speaker 2: I love it well. I will be sure to include 429 00:21:13,160 --> 00:21:16,000 Speaker 2: a link to that in the show notes. Lisa, how 430 00:21:16,000 --> 00:21:18,520 Speaker 2: do the Hurdlers keep up with you? Give me all 431 00:21:18,600 --> 00:21:20,000 Speaker 2: of your details. 432 00:21:19,520 --> 00:21:22,480 Speaker 1: At Lisa Haym on Instagram will be the best way 433 00:21:22,560 --> 00:21:25,639 Speaker 1: to say hi and thank you Hurdler's for having me 434 00:21:25,720 --> 00:21:28,480 Speaker 1: on again. Take what you need from this episode, leave 435 00:21:28,560 --> 00:21:29,399 Speaker 1: behind what you don't. 436 00:21:29,440 --> 00:21:30,200 Speaker 4: I'm not offended. 437 00:21:30,800 --> 00:21:33,080 Speaker 2: I'm not offended. I'm over at Emily a Baddie and 438 00:21:33,200 --> 00:21:37,440 Speaker 2: at Hurdle Podcast. Another Hurdle Conquered. Catch you guys next time.