1 00:00:00,160 --> 00:00:05,080 Speaker 1: So it's during deep sleep that the glymphatic system gets activated, 2 00:00:05,559 --> 00:00:08,600 Speaker 1: and when it does, we are able to clear out 3 00:00:08,920 --> 00:00:22,479 Speaker 1: all of the toxins that accumulate during the day. 4 00:00:26,079 --> 00:00:29,440 Speaker 2: Hey, everybody, Emily A body here coming to you from 5 00:00:29,440 --> 00:00:33,559 Speaker 2: the Age Studio. You are listening to another installment of 6 00:00:33,680 --> 00:00:37,720 Speaker 2: Hurdle Moment from Hurdle, a wellness focused podcast. Reconnect with 7 00:00:37,720 --> 00:00:41,080 Speaker 2: everyone from your favorite athletes to top experts and industry 8 00:00:41,159 --> 00:00:45,720 Speaker 2: CEOs about their highest highs, toughest moments, and everything in between. 9 00:00:46,320 --> 00:00:49,120 Speaker 2: We all go through hurdles in life, and my goal 10 00:00:49,200 --> 00:00:52,400 Speaker 2: through these discussions is to empower you to better navigate 11 00:00:52,440 --> 00:00:55,800 Speaker 2: yours and move with intention so that you can stride 12 00:00:56,080 --> 00:00:59,639 Speaker 2: towards your own big potential and of course have some 13 00:00:59,760 --> 00:01:01,840 Speaker 2: fun along the way. 14 00:01:02,400 --> 00:01:04,839 Speaker 3: Today I am so so. 15 00:01:05,120 --> 00:01:09,880 Speaker 2: Amped to be bringing you my conversation with Luisa Nicola. 16 00:01:10,000 --> 00:01:14,600 Speaker 2: She's a clinical neuroscientist, a high performance coach, and host 17 00:01:14,720 --> 00:01:19,680 Speaker 2: of the neuro Experience podcast. Let me tell you I 18 00:01:19,800 --> 00:01:24,240 Speaker 2: was blown away chatting with her. This episode is one 19 00:01:24,480 --> 00:01:28,600 Speaker 2: of two that I have in the pipe featuring Louisa 20 00:01:28,680 --> 00:01:32,360 Speaker 2: and her outrageous expertise. So you want to talk to 21 00:01:32,400 --> 00:01:35,520 Speaker 2: someone who is a wealth of knowledge when it comes 22 00:01:35,560 --> 00:01:39,480 Speaker 2: to what is going on in our minds, how the 23 00:01:39,520 --> 00:01:43,440 Speaker 2: brain operates, how we can level up our regular performance, 24 00:01:43,680 --> 00:01:47,440 Speaker 2: and that she is the real deal. Now, for this 25 00:01:47,600 --> 00:01:52,280 Speaker 2: week's Hurtle moment, we are focusing on the glymphatic system. Now. 26 00:01:52,320 --> 00:01:55,000 Speaker 2: I'm not sure if this is a term or something 27 00:01:55,040 --> 00:01:58,040 Speaker 2: that you have heard about before, but today you are 28 00:01:58,080 --> 00:02:02,760 Speaker 2: going to learn all about it. Essentially, what it is 29 00:02:02,760 --> 00:02:07,640 Speaker 2: is a waste clearance pathway in the brain in place 30 00:02:07,800 --> 00:02:12,440 Speaker 2: of lymphatic vessels. I know that sounds a little inside baseball, 31 00:02:12,600 --> 00:02:14,680 Speaker 2: but we break it down today. 32 00:02:14,919 --> 00:02:16,640 Speaker 3: The glymphatic system is. 33 00:02:16,639 --> 00:02:23,399 Speaker 2: Dedicated to drain away soluble waste, proteins and metabolic products. Basically, 34 00:02:23,720 --> 00:02:28,000 Speaker 2: it is responsible for helping us not feel foggy when 35 00:02:28,040 --> 00:02:32,120 Speaker 2: we wake up. And no surprise, Louisa gets into the how, 36 00:02:32,360 --> 00:02:35,880 Speaker 2: the why, and all the particulars in today's episode in 37 00:02:35,880 --> 00:02:40,920 Speaker 2: a way that is really digestible and easy to understand. 38 00:02:40,960 --> 00:02:42,600 Speaker 2: I know a lot of the time when we get 39 00:02:42,720 --> 00:02:45,760 Speaker 2: a little sign feet on the show, that can be difficult, 40 00:02:45,880 --> 00:02:49,200 Speaker 2: but when you are as in the loop and well 41 00:02:49,400 --> 00:02:53,920 Speaker 2: versed as this woman, it comes naturally. Trust me, this 42 00:02:53,960 --> 00:02:56,480 Speaker 2: is an episode that you really want to pay attention to. 43 00:02:56,840 --> 00:03:02,399 Speaker 2: It will drastically impact your every day functioning, your everyday betterment. 44 00:03:02,680 --> 00:03:04,520 Speaker 3: And I literally went back and. 45 00:03:04,480 --> 00:03:07,760 Speaker 2: Listened to this audio and took notes after Louisa left 46 00:03:07,800 --> 00:03:10,960 Speaker 2: the studio. So I'm amped to be able to bring 47 00:03:11,000 --> 00:03:14,240 Speaker 2: you all this good information. Also want to make sure 48 00:03:14,840 --> 00:03:17,920 Speaker 2: to highlight how much I would appreciate it. It would 49 00:03:17,960 --> 00:03:20,920 Speaker 2: literally mean the world if you would ask me a 50 00:03:21,000 --> 00:03:23,760 Speaker 2: listener question. You don't need to create a podcast to 51 00:03:23,800 --> 00:03:26,200 Speaker 2: have your voice featured on the podcast. You can just 52 00:03:26,320 --> 00:03:29,200 Speaker 2: ask me a question and I will check off this 53 00:03:29,320 --> 00:03:32,880 Speaker 2: big life bucket list moment for you to ask me 54 00:03:33,040 --> 00:03:35,480 Speaker 2: a question, leave me a voice message, and have it 55 00:03:35,600 --> 00:03:37,360 Speaker 2: answered in an upcoming episode. 56 00:03:37,560 --> 00:03:38,600 Speaker 3: Just click on over to the show. 57 00:03:38,640 --> 00:03:41,360 Speaker 2: Note no topic is off limits and I would be 58 00:03:41,560 --> 00:03:44,800 Speaker 2: happy to give you my feedback. Make sure you're also 59 00:03:44,840 --> 00:03:47,640 Speaker 2: following along with Hurdle over on social It's at Hurdle podcast. 60 00:03:47,720 --> 00:03:50,680 Speaker 2: I am over at Emily a Body and with that, 61 00:03:51,640 --> 00:04:10,080 Speaker 2: let's get to hurdling. 62 00:04:05,600 --> 00:04:05,960 Speaker 3: Today. 63 00:04:06,120 --> 00:04:08,880 Speaker 2: I am sitting down with Louise and Nicola. She is 64 00:04:08,920 --> 00:04:14,520 Speaker 2: a clinical neuroscientist, a high performance coach, also host of 65 00:04:14,600 --> 00:04:17,400 Speaker 2: the neuro Experience podcast How you Doing Today? 66 00:04:18,080 --> 00:04:20,600 Speaker 1: I'm so excited to be here. I'm doing really really good. 67 00:04:20,760 --> 00:04:23,800 Speaker 3: Oh, really really good. We love it. It's the sun, 68 00:04:23,920 --> 00:04:24,560 Speaker 3: isn't it. 69 00:04:24,560 --> 00:04:27,360 Speaker 1: It actually is. I'm one of those people who gets 70 00:04:27,360 --> 00:04:31,680 Speaker 1: affected by the sun in a positive way. I'm from Australia, 71 00:04:31,760 --> 00:04:34,280 Speaker 1: so I don't do well with New York City at all. 72 00:04:34,320 --> 00:04:35,520 Speaker 1: And it's weather restrictions. 73 00:04:35,720 --> 00:04:37,200 Speaker 3: How long have you been living in New York? 74 00:04:37,680 --> 00:04:39,919 Speaker 1: I made the move in twenty seventeen, okay. 75 00:04:40,839 --> 00:04:43,560 Speaker 2: And that now as you sit here and you feel 76 00:04:43,600 --> 00:04:45,680 Speaker 2: really really good on a day like today, how do 77 00:04:45,720 --> 00:04:46,440 Speaker 2: you feel about that? 78 00:04:46,960 --> 00:04:50,240 Speaker 1: I just can't believe that I live here. Actually, I 79 00:04:50,920 --> 00:04:54,280 Speaker 1: was just talking to somebody at IBM and we were 80 00:04:54,279 --> 00:04:56,880 Speaker 1: literally texting, and he's one of the vps, and I 81 00:04:56,880 --> 00:04:59,640 Speaker 1: was just thinking to myself, how am I talking and 82 00:04:59,720 --> 00:05:03,520 Speaker 1: text staying with a VP of IBN, And it was just, 83 00:05:03,720 --> 00:05:05,640 Speaker 1: you know, it's just like this place is magical. 84 00:05:05,839 --> 00:05:06,479 Speaker 3: It is well. 85 00:05:06,520 --> 00:05:08,479 Speaker 2: I mean you literally like walk down the street and 86 00:05:08,560 --> 00:05:10,919 Speaker 2: run into people all the time that like are the 87 00:05:10,960 --> 00:05:12,560 Speaker 2: next great things? 88 00:05:12,800 --> 00:05:15,240 Speaker 3: As are we the next the next grape? 89 00:05:16,520 --> 00:05:18,640 Speaker 2: Well, I'm so excited to have you in here today. 90 00:05:18,880 --> 00:05:21,400 Speaker 2: This is going to be one of two episodes. So 91 00:05:21,480 --> 00:05:23,960 Speaker 2: grateful for us to be able to collaborate in this way. 92 00:05:24,080 --> 00:05:26,359 Speaker 2: And today, first and foremost, we are going to be 93 00:05:26,400 --> 00:05:31,400 Speaker 2: talking about the glymphatic system. Now before you tell us 94 00:05:31,600 --> 00:05:34,760 Speaker 2: what that is, why it's important, what we need to know. 95 00:05:35,360 --> 00:05:37,960 Speaker 2: I feel as though you should give us just a 96 00:05:38,120 --> 00:05:43,040 Speaker 2: little bit of a taste of understanding your background, because 97 00:05:43,320 --> 00:05:48,160 Speaker 2: saying the word, oh, just a neuroscientist, that's kind of fancy. 98 00:05:49,000 --> 00:05:51,800 Speaker 1: Well, thank you, No, it's look, I study the brain. 99 00:05:51,839 --> 00:05:54,880 Speaker 1: Whenever you hear the word neuroscientist, it's like brain scientist. 100 00:05:55,120 --> 00:05:58,560 Speaker 1: And so I went to school. I studied medicine at 101 00:05:58,560 --> 00:06:02,839 Speaker 1: Sydney University, and the dream was to go and be 102 00:06:03,120 --> 00:06:06,120 Speaker 1: a physician, Go and be a doctor. And then in 103 00:06:06,400 --> 00:06:09,920 Speaker 1: year two I was fascinated by the brain. I fell 104 00:06:09,920 --> 00:06:12,120 Speaker 1: in love with it, and I knew that I was 105 00:06:12,120 --> 00:06:13,919 Speaker 1: just going to dedicate my entire life to it in 106 00:06:13,960 --> 00:06:17,320 Speaker 1: any way, shape or form. So went through my degree, 107 00:06:17,400 --> 00:06:21,400 Speaker 1: went into internship, and during my internship I did a 108 00:06:21,440 --> 00:06:26,200 Speaker 1: lot on neurophysiology. And that is have you ever seen 109 00:06:26,320 --> 00:06:28,120 Speaker 1: in those movies where you put a cap on your 110 00:06:28,120 --> 00:06:30,559 Speaker 1: head and there's all these electrodes coming out of your brain. 111 00:06:31,400 --> 00:06:34,400 Speaker 1: So that's called an EEG and what you do is 112 00:06:34,720 --> 00:06:37,520 Speaker 1: it assesses the brain waveh activity, so it assesses the 113 00:06:37,520 --> 00:06:41,640 Speaker 1: functionality of your brain, and that was remarkable to me. 114 00:06:42,080 --> 00:06:45,560 Speaker 1: So I started studying that. I started studying epilepsy, what's 115 00:06:45,560 --> 00:06:48,880 Speaker 1: happening during the brain during epilepsy, And then I went 116 00:06:48,920 --> 00:06:51,120 Speaker 1: into concussions, and that's how I got into the NFL 117 00:06:51,160 --> 00:06:53,800 Speaker 1: because I was figuring out what happens if you get hit, 118 00:06:53,839 --> 00:06:56,440 Speaker 1: what happens to the functionality of the brain. And I 119 00:06:56,480 --> 00:06:58,960 Speaker 1: really started to dissect that, and that was actually how 120 00:06:59,000 --> 00:07:01,880 Speaker 1: I went into where I am now into elite sport 121 00:07:02,000 --> 00:07:05,360 Speaker 1: because to me, our brain comes first. It is everything. 122 00:07:05,400 --> 00:07:09,120 Speaker 1: It dictates our movements, our thoughts, where we are, our reality. 123 00:07:09,400 --> 00:07:12,000 Speaker 1: And I thought, if I can put this cap on 124 00:07:12,040 --> 00:07:15,400 Speaker 1: everybody's brain, I'd be able to really understand how well 125 00:07:15,440 --> 00:07:19,520 Speaker 1: their brain is functioning. So neuroscientists go through they pick 126 00:07:19,560 --> 00:07:22,360 Speaker 1: any area in the central nervous system or in the 127 00:07:22,360 --> 00:07:25,680 Speaker 1: peripheral nervous system, and they study that. And I went 128 00:07:25,760 --> 00:07:30,960 Speaker 1: into studying neurophysiology, which is literally the functioning of the brain. 129 00:07:31,880 --> 00:07:35,520 Speaker 2: Kind of snazzy, yeah, And that's where sleep actually comes 130 00:07:35,520 --> 00:07:37,680 Speaker 2: in because if you go into a sleep study. 131 00:07:37,520 --> 00:07:40,120 Speaker 1: You have to go in to it's called a PSG. 132 00:07:40,200 --> 00:07:42,720 Speaker 1: A sleep study. You go into a lab and they 133 00:07:42,880 --> 00:07:45,200 Speaker 1: hook up these electrodes, they hook them up to your eyes, 134 00:07:45,240 --> 00:07:48,160 Speaker 1: to your face, and that essentially is neurophysiology. 135 00:07:48,560 --> 00:07:53,679 Speaker 2: Wow. Wow, okay, so this is such an impressive career path. 136 00:07:54,240 --> 00:07:56,040 Speaker 3: Fast forward for me a little bit. 137 00:07:56,120 --> 00:07:59,560 Speaker 2: You did your studying in Australia and now again you 138 00:07:59,600 --> 00:08:01,400 Speaker 2: mentioned that living here in New York. 139 00:08:01,520 --> 00:08:03,560 Speaker 3: So what brought you to New York. 140 00:08:03,840 --> 00:08:07,760 Speaker 1: Oh? You know what, It's such a weird something really 141 00:08:07,760 --> 00:08:11,840 Speaker 1: weird happened to me. One of my professors way back when. 142 00:08:11,880 --> 00:08:15,240 Speaker 1: His name is Andy Walsh. He was in twenty sixteen. 143 00:08:15,440 --> 00:08:17,920 Speaker 1: He was the head of high performance at red Bull 144 00:08:18,480 --> 00:08:19,760 Speaker 1: and we were on the phone and he was like 145 00:08:19,800 --> 00:08:22,200 Speaker 1: one of my mentors, and he said, you should come 146 00:08:22,560 --> 00:08:25,960 Speaker 1: to the red Bull High Performance camp in Malibu. I 147 00:08:26,000 --> 00:08:30,680 Speaker 1: had never stepped foot in America. I was like, okay, 148 00:08:31,000 --> 00:08:33,080 Speaker 1: I will get on a flight and I will come 149 00:08:33,160 --> 00:08:36,200 Speaker 1: for a week. And I went there and it was 150 00:08:36,480 --> 00:08:40,520 Speaker 1: the most incredible experience. I was around the best athletes 151 00:08:40,559 --> 00:08:42,439 Speaker 1: in the world and it was a three day experience. 152 00:08:42,559 --> 00:08:45,880 Speaker 1: And these athletes were talking to me, and one of them, 153 00:08:46,080 --> 00:08:48,400 Speaker 1: and I won't say who he was, is a Formula 154 00:08:48,400 --> 00:08:51,040 Speaker 1: One driver and he said, can you do something with 155 00:08:51,080 --> 00:08:53,240 Speaker 1: me and work on my mind and my brain just 156 00:08:53,240 --> 00:08:56,760 Speaker 1: to try and get me ready. And I was like sure. 157 00:08:57,400 --> 00:08:59,200 Speaker 1: I was like, America is a weird place, but I'll 158 00:08:59,200 --> 00:09:01,760 Speaker 1: do that. And I did, and I worked with him 159 00:09:01,760 --> 00:09:03,520 Speaker 1: for about an hour and a half and he put 160 00:09:03,600 --> 00:09:07,840 Speaker 1: me on Instagram and twenty sixteen Instagram wasn't what it 161 00:09:07,920 --> 00:09:09,800 Speaker 1: was like now. So he put me on Instagram saying 162 00:09:09,840 --> 00:09:13,200 Speaker 1: I just worked with Louisa, this girl from Australia, and 163 00:09:13,240 --> 00:09:16,840 Speaker 1: everything blew up and I literally was people like all 164 00:09:16,880 --> 00:09:18,920 Speaker 1: through California were like, can I come and see you? 165 00:09:19,000 --> 00:09:22,480 Speaker 1: Professional boxes, et cetera. My day, I was meant to 166 00:09:22,520 --> 00:09:24,760 Speaker 1: just be here for a week. I was getting booked 167 00:09:24,760 --> 00:09:27,240 Speaker 1: down and inundated with all of these one on one sessions, 168 00:09:28,000 --> 00:09:31,200 Speaker 1: which led to me staying for two weeks. And then 169 00:09:31,880 --> 00:09:33,600 Speaker 1: somebody in New York City and I'm going to say 170 00:09:33,600 --> 00:09:35,760 Speaker 1: her name because she changed my life. 171 00:09:36,160 --> 00:09:36,520 Speaker 3: Jaws. 172 00:09:36,640 --> 00:09:39,680 Speaker 1: She's a boxing instructor for Rumble. She reached out to me. 173 00:09:39,720 --> 00:09:41,920 Speaker 1: She's like, hey, look, I found you on Instagram. I'd 174 00:09:41,920 --> 00:09:44,480 Speaker 1: love for you to come and come to New York 175 00:09:44,520 --> 00:09:47,920 Speaker 1: City and do a workshop with us. So I went 176 00:09:48,559 --> 00:09:50,920 Speaker 1: to New York and I never went home. 177 00:09:50,880 --> 00:09:54,199 Speaker 3: And I never went home. Wow, that is insane. 178 00:09:54,280 --> 00:09:57,160 Speaker 2: Well, we will definitely get into this if you're listening 179 00:09:57,160 --> 00:09:59,599 Speaker 2: to this in chronological order, we'll get into this in 180 00:09:59,640 --> 00:10:02,280 Speaker 2: next Monday's episode when we dive into all the ins 181 00:10:02,280 --> 00:10:03,320 Speaker 2: and outs of how you got. 182 00:10:03,200 --> 00:10:03,760 Speaker 3: To here today. 183 00:10:04,000 --> 00:10:07,160 Speaker 2: But what we are going to do in this specific episode, 184 00:10:07,160 --> 00:10:10,960 Speaker 2: Like I said, talk about the glymphatic system. So you 185 00:10:11,040 --> 00:10:13,120 Speaker 2: mentioned the importance of sleep. Can I tell you I 186 00:10:13,120 --> 00:10:15,679 Speaker 2: haven't going to bed at like eight o'clock lately. 187 00:10:15,600 --> 00:10:18,560 Speaker 3: I've seen on your regularly. Yeah, yeah, what about you? 188 00:10:18,559 --> 00:10:19,400 Speaker 3: What do you go to sleep? 189 00:10:19,760 --> 00:10:22,400 Speaker 1: I lights out at Neuroathletics, which is my company, is 190 00:10:22,440 --> 00:10:23,680 Speaker 1: ten pm late. 191 00:10:23,559 --> 00:10:24,560 Speaker 3: Lights out of my company. 192 00:10:24,640 --> 00:10:27,559 Speaker 1: Yeah, lights out, and that's for all of my all 193 00:10:27,559 --> 00:10:29,839 Speaker 1: of my athletes, it's lights out. And the funny thing 194 00:10:29,880 --> 00:10:31,440 Speaker 1: is I track them on the back end so they 195 00:10:31,440 --> 00:10:32,080 Speaker 1: can't lie to me. 196 00:10:32,480 --> 00:10:34,439 Speaker 3: Oh wow, this is intimidating. 197 00:10:34,520 --> 00:10:34,800 Speaker 1: Yeah. 198 00:10:34,880 --> 00:10:37,360 Speaker 2: Why don't we kick things off here by you explaining 199 00:10:37,360 --> 00:10:39,160 Speaker 2: to us what the glymphatic system is. 200 00:10:39,400 --> 00:10:42,240 Speaker 1: Yeah, so you've heard of the lymphatic system. Right, we 201 00:10:42,320 --> 00:10:45,240 Speaker 1: go and get lymphatic massages. And we knew, you know 202 00:10:45,880 --> 00:10:48,040 Speaker 1: before twenty years ago when knew, Okay, go and get 203 00:10:48,080 --> 00:10:50,520 Speaker 1: a lymphatic message because it kind of moves around the 204 00:10:50,600 --> 00:10:54,319 Speaker 1: limp of fluid in your body and detoxifies you. Twenty 205 00:10:54,400 --> 00:10:59,760 Speaker 1: years ago, neuroscientists they discovered that the brain has a 206 00:10:59,760 --> 00:11:03,360 Speaker 1: limit fatic system and that is wonderful because they found 207 00:11:03,400 --> 00:11:06,720 Speaker 1: out that, oh, if our brain has a lymphatic system, 208 00:11:06,800 --> 00:11:10,680 Speaker 1: that means we can clear away the waste products that 209 00:11:10,840 --> 00:11:15,720 Speaker 1: accumulate during the day. Waste products such as environmental toxins, 210 00:11:16,240 --> 00:11:20,040 Speaker 1: waste products such as alcohol, or different things that you eat, 211 00:11:20,240 --> 00:11:21,600 Speaker 1: some of the bad things that you eat. It gets 212 00:11:21,640 --> 00:11:25,560 Speaker 1: built up in your brain and they just realize, Wow, 213 00:11:25,880 --> 00:11:31,040 Speaker 1: what happens is this lymphatic system actually activates and it 214 00:11:31,160 --> 00:11:35,040 Speaker 1: clears out all of the debris. They called it the 215 00:11:35,120 --> 00:11:40,160 Speaker 1: glymphatic system because we have particular neurons in the brain. Okay, 216 00:11:40,240 --> 00:11:43,600 Speaker 1: So neurons are nerve cells, and there is one particular 217 00:11:43,600 --> 00:11:46,600 Speaker 1: one called glial cells and it actually comes from the 218 00:11:46,600 --> 00:11:53,800 Speaker 1: Greek word glue. And what happens is when this system activates, 219 00:11:55,160 --> 00:12:00,360 Speaker 1: they basically clear out a pathway for your cerebral final 220 00:12:00,400 --> 00:12:04,079 Speaker 1: fluid to wash through them. Okay, and it goes out 221 00:12:04,200 --> 00:12:08,520 Speaker 1: and it clears out your brain. There is only really 222 00:12:08,679 --> 00:12:12,000 Speaker 1: one way to activate this system. It doesn't. It's not 223 00:12:12,080 --> 00:12:15,520 Speaker 1: just on right now. It has to be activated, and 224 00:12:15,559 --> 00:12:22,000 Speaker 1: it activates during N three stage of sleep. Okay, and 225 00:12:22,040 --> 00:12:25,120 Speaker 1: that's powerful, all right. So if we know that there 226 00:12:25,200 --> 00:12:29,200 Speaker 1: is this system that gets activated during deep sleep, just 227 00:12:29,760 --> 00:12:33,080 Speaker 1: for everybody listening, we've got four stages of sleep. We've 228 00:12:33,120 --> 00:12:36,439 Speaker 1: got stage one, Stage two, Stage three, and then we've 229 00:12:36,440 --> 00:12:40,160 Speaker 1: got stage four. The first three stages of sleep is 230 00:12:40,200 --> 00:12:45,200 Speaker 1: called non rem sleep, okay, non rapid eye movement sleep. 231 00:12:45,920 --> 00:12:49,160 Speaker 1: So as we start to fall asleep, we're in light sleep. 232 00:12:49,360 --> 00:12:53,199 Speaker 1: That's end one. We move into end one, and we 233 00:12:53,240 --> 00:12:56,480 Speaker 1: move into end two, Stage two, and then end three 234 00:12:56,720 --> 00:13:00,920 Speaker 1: that is our deep sleep stage. So it's during deep 235 00:13:00,960 --> 00:13:06,000 Speaker 1: sleep that the glymphatic system gets activated, and when it does, 236 00:13:06,280 --> 00:13:09,439 Speaker 1: we are able to clear out all of the toxins 237 00:13:09,480 --> 00:13:14,840 Speaker 1: that accumulate during the day. Now what happens is people 238 00:13:15,120 --> 00:13:17,320 Speaker 1: listening are probably like, oh, that's great, you know, we 239 00:13:17,480 --> 00:13:19,480 Speaker 1: just can you know, drink what we want, eat what 240 00:13:19,520 --> 00:13:22,959 Speaker 1: we want, and just gets cleared out. However, have you 241 00:13:23,080 --> 00:13:25,240 Speaker 1: ever woken up in the morning you've kind of felt 242 00:13:25,240 --> 00:13:28,480 Speaker 1: like groggy and it's like foggy in the morning, like 243 00:13:28,520 --> 00:13:29,480 Speaker 1: you get brain fog. 244 00:13:30,000 --> 00:13:34,560 Speaker 3: Never I wish the answer was never of course, of course, and. 245 00:13:34,480 --> 00:13:36,880 Speaker 1: This is either because of what you've eaten or you 246 00:13:36,920 --> 00:13:39,800 Speaker 1: know how well you've slept. What happens is sometimes we 247 00:13:39,880 --> 00:13:43,360 Speaker 1: actually don't activate these stages of sleep. Sometimes we go 248 00:13:43,440 --> 00:13:47,000 Speaker 1: to bed and we don't activate stage N three or 249 00:13:47,040 --> 00:13:49,959 Speaker 1: we don't activate REM sleep. So if we don't activate 250 00:13:50,640 --> 00:13:53,520 Speaker 1: this deep sleep stage, we're not going to activate that 251 00:13:53,600 --> 00:13:56,600 Speaker 1: glymphatic system. And if we don't activate that, we're going 252 00:13:56,679 --> 00:13:59,000 Speaker 1: to wake up with brain fog. We're going to wake 253 00:13:59,080 --> 00:14:02,160 Speaker 1: up with not the mental clarity that we want. 254 00:14:02,760 --> 00:14:04,400 Speaker 3: That makes sense, Yes, it makes sense. 255 00:14:04,440 --> 00:14:08,960 Speaker 2: So the natural next question is how can we assure 256 00:14:09,200 --> 00:14:13,560 Speaker 2: that we engage this phase three of sleep. 257 00:14:13,960 --> 00:14:17,240 Speaker 1: Well, okay, it's a double edged sword, right because we're 258 00:14:17,440 --> 00:14:19,800 Speaker 1: you know, first of all, we can optimize, just like 259 00:14:19,840 --> 00:14:22,880 Speaker 1: we do in our daily lives. But let's talk about 260 00:14:22,880 --> 00:14:26,880 Speaker 1: what blocks REM sleep and what blocks in deep sleep. 261 00:14:27,240 --> 00:14:30,240 Speaker 1: So many things block it. First of all, lighting, Okay, 262 00:14:30,320 --> 00:14:35,040 Speaker 1: we've heard of that light blocks your sleep. It basically 263 00:14:35,160 --> 00:14:37,200 Speaker 1: any form of light, whether it's coming from the computer, 264 00:14:37,360 --> 00:14:40,240 Speaker 1: the TV, the sun, it tells your body and your 265 00:14:40,240 --> 00:14:42,840 Speaker 1: brain that you're awake. So we don't want that because 266 00:14:42,840 --> 00:14:45,600 Speaker 1: if your brain says you're awake. It's going to keep 267 00:14:45,600 --> 00:14:47,040 Speaker 1: you awake, so it's not going to get you into 268 00:14:47,080 --> 00:14:50,280 Speaker 1: deep sleep or rem sleep. That's the first thing. One 269 00:14:50,320 --> 00:14:52,480 Speaker 1: of the biggest things that blocks you from having a 270 00:14:52,520 --> 00:14:55,480 Speaker 1: really good night sleep is alcohol. And I know we've 271 00:14:55,480 --> 00:14:57,760 Speaker 1: heard of that before, but if you look at alcohol, 272 00:14:57,840 --> 00:15:02,200 Speaker 1: the active ingredient in alcohol is ethanol. Ethanol is a sedative, 273 00:15:02,680 --> 00:15:06,520 Speaker 1: so you basically every time you drink, you're knocking yourself out. 274 00:15:06,920 --> 00:15:10,360 Speaker 1: You're not really sleeping, So that is blocking you from 275 00:15:10,360 --> 00:15:15,960 Speaker 1: getting into these sleep stages. So once we know that, okay, 276 00:15:16,040 --> 00:15:19,280 Speaker 1: there's certain medications which we won't go into. Caffeine can 277 00:15:19,480 --> 00:15:22,440 Speaker 1: obviously block you as well, how can we assure that 278 00:15:22,480 --> 00:15:25,680 Speaker 1: we are getting into these deep sleep stages. First and foremost, 279 00:15:25,920 --> 00:15:29,200 Speaker 1: you want to have a regular sleep routine. Your brain 280 00:15:29,800 --> 00:15:33,400 Speaker 1: likes to be consistent, which is why lights out is 281 00:15:33,440 --> 00:15:37,320 Speaker 1: ten pm. So sleep at the same time and wake 282 00:15:37,400 --> 00:15:39,800 Speaker 1: up at the same time every day. If you can. 283 00:15:44,720 --> 00:15:47,400 Speaker 2: Taking a break from today's episode to talk to you 284 00:15:47,440 --> 00:15:52,560 Speaker 2: about my sponsors. First up, Elements. Elements is a tasty, 285 00:15:52,640 --> 00:15:55,960 Speaker 2: electro like drink mix with everything you need and nothing 286 00:15:56,160 --> 00:15:59,840 Speaker 2: you don't, which means a lot of salt with no sugar. 287 00:16:00,000 --> 00:16:03,200 Speaker 2: It contains a science backed electrolyte ratio. 288 00:16:03,080 --> 00:16:06,560 Speaker 3: With none of the junk. That means no sugar, no. 289 00:16:06,600 --> 00:16:12,600 Speaker 2: Coloring, no artificial ingredients, no gluten, no fillers, no bs. 290 00:16:12,960 --> 00:16:16,880 Speaker 2: When you sweat, the primary electrolyte that you lose is sodium. 291 00:16:16,960 --> 00:16:19,280 Speaker 3: In fact, athletes can lose up to seven. 292 00:16:19,240 --> 00:16:22,280 Speaker 2: Grams per day, and when that sodium is not replaced, 293 00:16:22,480 --> 00:16:27,080 Speaker 2: it is common to experience things like muscle cramps and fatigue. 294 00:16:27,160 --> 00:16:29,040 Speaker 3: This is exactly. 295 00:16:28,560 --> 00:16:33,400 Speaker 2: Why I lean into Element on the regular, especially when 296 00:16:33,400 --> 00:16:37,280 Speaker 2: I'm heading out for long runs long bike rides. It 297 00:16:37,360 --> 00:16:41,040 Speaker 2: gives me the essentials that I need, the electrolytes that 298 00:16:41,080 --> 00:16:46,480 Speaker 2: are necessary to perform at my best. 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One of my favorite features is that Whoop 319 00:18:01,080 --> 00:18:03,440 Speaker 2: gives me a sleep score every single morning that's based 320 00:18:03,480 --> 00:18:05,240 Speaker 2: on my sleep performance, a measure. 321 00:18:04,960 --> 00:18:07,400 Speaker 3: Of how I actually sleep. 322 00:18:07,200 --> 00:18:10,880 Speaker 2: Gets compared to the sleep my body actually needs. Now 323 00:18:10,920 --> 00:18:13,200 Speaker 2: with the question how does WOOP know how much sleep 324 00:18:13,240 --> 00:18:16,640 Speaker 2: I need? Well, that's because Oop is smart as hell. 325 00:18:17,520 --> 00:18:20,560 Speaker 2: It looks at the whole picture of everything my body 326 00:18:20,720 --> 00:18:23,520 Speaker 2: goes through in a day, like my heart rate variability, 327 00:18:23,840 --> 00:18:28,000 Speaker 2: resting heart rate, and respiratory rate. Then it crunches those 328 00:18:28,200 --> 00:18:31,720 Speaker 2: numbers into a recovery score, which tells me how hard 329 00:18:31,760 --> 00:18:33,240 Speaker 2: I can push my body. 330 00:18:33,640 --> 00:18:34,640 Speaker 3: The next day. 331 00:18:34,680 --> 00:18:38,439 Speaker 2: I'm telling you this thing full of helpful takeaways that 332 00:18:38,600 --> 00:18:42,800 Speaker 2: help me perform at my best. Woop is offering hurdlers 333 00:18:42,960 --> 00:18:46,600 Speaker 2: fifteen percent off their Whoop membership. Just head on over 334 00:18:46,960 --> 00:18:50,679 Speaker 2: to join dot woop dot com and use the code 335 00:18:50,760 --> 00:18:53,600 Speaker 2: Hurdle one five at checkout. 336 00:18:53,320 --> 00:18:54,600 Speaker 3: To get fifteen percent off. 337 00:18:54,640 --> 00:18:58,399 Speaker 2: Again, that is, join dot whoop dot com, use the 338 00:18:58,440 --> 00:19:02,280 Speaker 2: code Hurdle one five at checkout to get fifteen percent 339 00:19:02,359 --> 00:19:06,760 Speaker 2: off any Whoop membership and a free Whoop four dot 340 00:19:07,080 --> 00:19:16,600 Speaker 2: strap today. So the follow up question to that is 341 00:19:16,640 --> 00:19:19,240 Speaker 2: a lot of people may feel as though they can 342 00:19:20,080 --> 00:19:23,400 Speaker 2: continue with consistent bed and week times during the week, 343 00:19:23,480 --> 00:19:25,879 Speaker 2: but that shifts a little bit on the weekend. Would 344 00:19:25,920 --> 00:19:29,000 Speaker 2: you say it's detrimental to sleep in on the weekend 345 00:19:29,119 --> 00:19:31,880 Speaker 2: or would you say an extra hour or so isn't 346 00:19:31,880 --> 00:19:33,160 Speaker 2: going to make that much of a difference. 347 00:19:33,320 --> 00:19:35,400 Speaker 1: An extra hour or so isn't that much of a difference. 348 00:19:35,440 --> 00:19:38,800 Speaker 1: And I always say over consume rather than under consume. 349 00:19:39,080 --> 00:19:41,119 Speaker 1: I actually put up on my Instagram. There was a 350 00:19:41,320 --> 00:19:44,240 Speaker 1: wonderful study that was done in a really high stringent 351 00:19:44,320 --> 00:19:48,199 Speaker 1: journal around six months ago, and they basically concluded that 352 00:19:48,240 --> 00:19:51,960 Speaker 1: you cannot over index on sleep. So you can't get 353 00:19:52,000 --> 00:19:55,960 Speaker 1: you can't overdose, but you can. It is very detrimental 354 00:19:56,000 --> 00:19:59,440 Speaker 1: for you if you underdose. So I always say over 355 00:19:59,480 --> 00:20:05,479 Speaker 1: index sleep. In saying that as well, it's really important 356 00:20:05,480 --> 00:20:08,720 Speaker 1: to know that you sleep is not like a bank. 357 00:20:08,960 --> 00:20:11,320 Speaker 1: There's no debt that you can pay back. So if 358 00:20:11,320 --> 00:20:14,960 Speaker 1: you sleep six hours this week, you can't go and 359 00:20:15,000 --> 00:20:17,119 Speaker 1: repay that next week and just say well, I'll just sleep. 360 00:20:17,160 --> 00:20:19,560 Speaker 1: You know, twelve hours you can't do that. You've lost it. 361 00:20:19,600 --> 00:20:24,480 Speaker 1: That's it, gone, move on. Okay, Yeah, so let's keep 362 00:20:24,520 --> 00:20:26,919 Speaker 1: talking about other ways that we can optimize our sleep. 363 00:20:27,160 --> 00:20:32,959 Speaker 1: You can stop consuming caffeine from twelve pm onwards, regardless 364 00:20:33,000 --> 00:20:35,159 Speaker 1: of medications. Obviously, you know you have to talk to 365 00:20:35,200 --> 00:20:39,640 Speaker 1: your physician for that. You can minimize alcohol. I never 366 00:20:39,760 --> 00:20:42,960 Speaker 1: say to anybody completely get rid of alcohol, because that's 367 00:20:43,000 --> 00:20:45,760 Speaker 1: really you know, people like to enjoy your wine here 368 00:20:45,800 --> 00:20:49,320 Speaker 1: and there, But what the science says is if you 369 00:20:49,359 --> 00:20:53,239 Speaker 1: can have your alcohol early in the day. I'm not 370 00:20:53,240 --> 00:20:56,760 Speaker 1: promoting day drinking either, then that would be the best 371 00:20:56,760 --> 00:20:59,800 Speaker 1: for your sleep cycles. And then there's a really important 372 00:20:59,800 --> 00:21:03,159 Speaker 1: one I want to talk about, and that is temperature. 373 00:21:03,760 --> 00:21:06,119 Speaker 1: So we know that in order to fall asleep and 374 00:21:06,119 --> 00:21:09,840 Speaker 1: stay asleep, our core body temperature needs to drop at 375 00:21:09,920 --> 00:21:12,840 Speaker 1: least two degrees. So if we really want to be 376 00:21:12,920 --> 00:21:15,560 Speaker 1: getting into those sleep stages, we need to look at 377 00:21:16,280 --> 00:21:20,960 Speaker 1: minimizing the temperature or you know, doing something where you 378 00:21:21,560 --> 00:21:24,159 Speaker 1: are getting cold at night. So for me, I sleep 379 00:21:24,160 --> 00:21:27,679 Speaker 1: on a temperature controlled mattress. The only other way is 380 00:21:27,720 --> 00:21:30,280 Speaker 1: if you've got somebody literally, you know, icing you down 381 00:21:30,400 --> 00:21:33,480 Speaker 1: during the night, because it's the It's not the same 382 00:21:33,480 --> 00:21:35,640 Speaker 1: if you have the thermost out or the air conditioning down. 383 00:21:35,760 --> 00:21:39,000 Speaker 1: So messing around with your temperature and your core body 384 00:21:39,000 --> 00:21:40,360 Speaker 1: temperature is a real big thing. 385 00:21:40,680 --> 00:21:44,720 Speaker 2: That's interesting, right because I also sleep on like a 386 00:21:44,760 --> 00:21:49,920 Speaker 2: temperature controlled mattress topper. But with that said, I recognize 387 00:21:49,960 --> 00:21:53,560 Speaker 2: that like this is something that could be a luxury, 388 00:21:53,640 --> 00:21:56,919 Speaker 2: and certainly it can come with an expense. So for 389 00:21:57,040 --> 00:21:59,760 Speaker 2: someone who may be wanting to take more ownership over 390 00:21:59,840 --> 00:22:03,840 Speaker 2: the temperature regulation for their sleep routine and doesn't have 391 00:22:03,960 --> 00:22:08,080 Speaker 2: access to something like that, I'm sure that one could 392 00:22:08,160 --> 00:22:11,280 Speaker 2: lean into something like wearing certain fabrics that are much 393 00:22:11,280 --> 00:22:14,920 Speaker 2: more breathable to bed, being smart about what types of 394 00:22:15,400 --> 00:22:18,000 Speaker 2: either a comforter or a blanket, or switching those up 395 00:22:18,000 --> 00:22:20,320 Speaker 2: depending on the season. And then to your point about 396 00:22:20,320 --> 00:22:23,119 Speaker 2: the thermostat, all of those are perhaps a little bit 397 00:22:23,119 --> 00:22:26,159 Speaker 2: more accessible when it comes to gauging that temperature and 398 00:22:26,240 --> 00:22:27,240 Speaker 2: getting into between the. 399 00:22:27,200 --> 00:22:30,240 Speaker 1: Sheets, absolutely, and also looking at things that raise your 400 00:22:30,280 --> 00:22:32,879 Speaker 1: body temperature, such as eating. It shouldn't be going to 401 00:22:32,960 --> 00:22:35,720 Speaker 1: sleep unless you've eaten three hours before, so always say 402 00:22:35,800 --> 00:22:40,240 Speaker 1: have that window. Drinking that raises your core body temperature. 403 00:22:40,600 --> 00:22:43,280 Speaker 1: So these types of things can really help as well. 404 00:22:43,480 --> 00:22:47,240 Speaker 2: Yeah, okay, so we've talked about room temperature being very important, 405 00:22:47,359 --> 00:22:50,600 Speaker 2: being considerate about when we're eating and when we're drinking 406 00:22:50,760 --> 00:22:53,800 Speaker 2: in proximity to that bedtime. What else is something that 407 00:22:53,840 --> 00:22:57,520 Speaker 2: we should take into consideration when it comes to seeking 408 00:22:57,560 --> 00:23:00,760 Speaker 2: out that phase three deep sleep. 409 00:23:00,680 --> 00:23:01,440 Speaker 3: That deep sleep. 410 00:23:01,520 --> 00:23:05,520 Speaker 1: So let me just tell you the difference between REM. Okay, 411 00:23:05,640 --> 00:23:08,240 Speaker 1: So RAM stands for rapid eye movement, and that's because 412 00:23:08,240 --> 00:23:11,000 Speaker 1: when you go into a sleep lab, what we see 413 00:23:11,400 --> 00:23:14,320 Speaker 1: is that you've got these the EEG spits out these 414 00:23:14,359 --> 00:23:19,240 Speaker 1: horizontal I would say waves on you when it reads 415 00:23:19,240 --> 00:23:22,720 Speaker 1: from your eyes. So basically you are completely paralyzed during 416 00:23:22,720 --> 00:23:25,800 Speaker 1: REM sleep, but your brain is awake, Okay, you're ticking, 417 00:23:26,240 --> 00:23:30,159 Speaker 1: whereas with deep sleep it's not the same Okay, with 418 00:23:30,320 --> 00:23:33,800 Speaker 1: deep sleep, so many things happen. Okay, We've got the 419 00:23:33,840 --> 00:23:37,040 Speaker 1: release of a lot of hormones such as IGF, so 420 00:23:37,119 --> 00:23:40,040 Speaker 1: a lot of things happen during deep sleep. It's not 421 00:23:40,119 --> 00:23:42,880 Speaker 1: just glymphatic system. You get these hormones that are really 422 00:23:42,920 --> 00:23:47,399 Speaker 1: responsible for protein synthesis, rebuilding, the muscle repairs. So you 423 00:23:47,560 --> 00:23:51,080 Speaker 1: really really want to be optimizing for that. So when 424 00:23:51,119 --> 00:23:53,040 Speaker 1: I said to you that these things block it, it's 425 00:23:53,119 --> 00:23:58,919 Speaker 1: really imperative that we understand what it's useful for. I 426 00:23:58,920 --> 00:24:02,159 Speaker 1: think that education, you know, trumps everything. So if we 427 00:24:02,240 --> 00:24:04,159 Speaker 1: know that we're working out, and I know a lot 428 00:24:04,160 --> 00:24:07,440 Speaker 1: of your listeners a fitness enthusiasts, if they're working out 429 00:24:07,480 --> 00:24:09,960 Speaker 1: a lot, then we really want to optimize for this. 430 00:24:10,040 --> 00:24:11,840 Speaker 1: And if you really want to optimize for this, you 431 00:24:11,960 --> 00:24:14,919 Speaker 1: really want to be, like I said, minimizing drinking, watching 432 00:24:14,920 --> 00:24:20,000 Speaker 1: what you eat, caffeine, temperature control, Slowing down the mind 433 00:24:20,040 --> 00:24:23,199 Speaker 1: is a big one. Okay. So a lot of my 434 00:24:23,280 --> 00:24:26,280 Speaker 1: clients I work as well in the hedge fund space 435 00:24:26,320 --> 00:24:28,800 Speaker 1: and they just go, go, go twenty four seven. So 436 00:24:28,840 --> 00:24:30,560 Speaker 1: their brain is so active and they say to me, 437 00:24:30,640 --> 00:24:33,720 Speaker 1: Luis that I'm really tired, but I can't quiteen my 438 00:24:33,800 --> 00:24:36,000 Speaker 1: mind down. So it takes them a lot of time. 439 00:24:36,200 --> 00:24:38,359 Speaker 1: It's called sleep latency. The time that it takes you 440 00:24:38,400 --> 00:24:40,840 Speaker 1: to fall asleep takes them a lot of time. So 441 00:24:40,920 --> 00:24:44,200 Speaker 1: I tell them, you know, you may want to supplement 442 00:24:44,240 --> 00:24:48,760 Speaker 1: with GABBA and GABBA stands for gamma amino brutaric acid. 443 00:24:48,920 --> 00:24:55,000 Speaker 1: It's our chief inhibitory neurotransmitter, so inhibitory, so it inhibits 444 00:24:55,440 --> 00:24:59,520 Speaker 1: the action of your neurons firing, so it helps your 445 00:24:59,680 --> 00:25:02,520 Speaker 1: mind calm down. So that's one thing we put in place. 446 00:25:02,560 --> 00:25:05,720 Speaker 1: And then something that I've started to do to calm 447 00:25:05,800 --> 00:25:10,560 Speaker 1: my mind down is I've stopped replying to emails and 448 00:25:10,640 --> 00:25:13,840 Speaker 1: Instagram and things like that from eight pm onwards. 449 00:25:14,000 --> 00:25:14,280 Speaker 3: Yep. 450 00:25:16,400 --> 00:25:18,200 Speaker 1: And I just want to touch on one more thing, 451 00:25:18,280 --> 00:25:24,080 Speaker 1: and that is light exposure. So we have these things 452 00:25:24,720 --> 00:25:29,560 Speaker 1: called retinal ganglion cells, and every time they sense light 453 00:25:29,760 --> 00:25:33,520 Speaker 1: from the sun, it sends a message to this area 454 00:25:33,560 --> 00:25:37,440 Speaker 1: in the brain called the super super chismatic nucleus. 455 00:25:37,600 --> 00:25:38,800 Speaker 3: Say that five times fast. 456 00:25:38,840 --> 00:25:43,240 Speaker 1: Yeah it's crazy, but that signals to the brain you're awake, 457 00:25:43,280 --> 00:25:46,360 Speaker 1: so it releases quarterso and at night, once we've been 458 00:25:46,520 --> 00:25:50,119 Speaker 1: up for twelve hours, they're really susceptible so any form 459 00:25:50,160 --> 00:25:53,720 Speaker 1: of light can activate this and signal to your brain. 460 00:25:54,160 --> 00:25:58,120 Speaker 1: I'm awake, let's run away from the lion. So you've 461 00:25:58,119 --> 00:26:01,800 Speaker 1: got you're really not calming yourself down. So how do 462 00:26:01,880 --> 00:26:04,240 Speaker 1: we do this? I wish you could come into my apartment. 463 00:26:04,280 --> 00:26:07,120 Speaker 1: It looks like it looks like a lab. You can 464 00:26:07,160 --> 00:26:11,919 Speaker 1: do this by getting rid of the overhead lighting, wearing 465 00:26:11,960 --> 00:26:16,000 Speaker 1: blue light blocking goggles glasses if you can, and maybe 466 00:26:16,800 --> 00:26:20,960 Speaker 1: doing some floor lighting. Okay, because these ganglion cells are 467 00:26:21,080 --> 00:26:25,520 Speaker 1: actually at the bottom half of your retina. So mother 468 00:26:25,640 --> 00:26:28,920 Speaker 1: nature created this because when we walk outside the sun, 469 00:26:29,119 --> 00:26:31,840 Speaker 1: the solar angle of the sun comes down and activates them. 470 00:26:32,400 --> 00:26:34,680 Speaker 1: People aren't watching us right now, but it activates them 471 00:26:34,680 --> 00:26:37,760 Speaker 1: from above. So if you've got the overhead lighting coming 472 00:26:37,760 --> 00:26:40,360 Speaker 1: from above, it's going to activate them. So you can 473 00:26:40,400 --> 00:26:43,119 Speaker 1: minimize that by putting lighting on the floor. 474 00:26:43,880 --> 00:26:45,480 Speaker 3: I love hearing that. You know, it's funny. 475 00:26:45,600 --> 00:26:49,399 Speaker 2: The apartment I live and now doesn't have overlet headlighting 476 00:26:49,480 --> 00:26:52,280 Speaker 2: in two of the rooms. And I'm sure this is 477 00:26:52,320 --> 00:26:54,960 Speaker 2: not the reason, but they clearly. 478 00:26:54,840 --> 00:26:57,480 Speaker 3: Did me a fever. Yeah, you did me a fever. 479 00:26:57,960 --> 00:27:01,920 Speaker 2: For someone who is really implementing all of these strategies, 480 00:27:01,960 --> 00:27:05,360 Speaker 2: they're working their damn hardest to get the best quality 481 00:27:05,400 --> 00:27:08,520 Speaker 2: sleep possible. If they do wake up every now and 482 00:27:08,560 --> 00:27:11,200 Speaker 2: again and do have that brain fog, maybe they didn't 483 00:27:11,200 --> 00:27:13,840 Speaker 2: get as much of that Stage three phase three as 484 00:27:13,840 --> 00:27:16,119 Speaker 2: they had been hoping for. Is there anything that they 485 00:27:16,119 --> 00:27:18,640 Speaker 2: can do next day to help alleviate some of that? 486 00:27:19,080 --> 00:27:24,440 Speaker 1: Yeah, So, first and foremost, hydrate. We really underestimate hydration. 487 00:27:24,960 --> 00:27:26,640 Speaker 1: And I'm sure we're going to talk about this more, 488 00:27:26,760 --> 00:27:30,600 Speaker 1: but hydrating not just with water, hydrating with electrolytes. Your 489 00:27:30,600 --> 00:27:35,959 Speaker 1: brain literally runs on sodium and potassium, so getting electrolytes 490 00:27:36,000 --> 00:27:38,040 Speaker 1: and just flooding a system with that, that's the first thing. 491 00:27:38,119 --> 00:27:41,600 Speaker 1: Second thing is the moment that you first see sunlight. 492 00:27:41,640 --> 00:27:44,840 Speaker 1: And I'm not talking about from inside an apartment because 493 00:27:45,640 --> 00:27:49,320 Speaker 1: windows actually attenuate the sun, so you have to go 494 00:27:49,359 --> 00:27:52,359 Speaker 1: outside and see sunlight. And the moment that you do that, 495 00:27:52,560 --> 00:27:55,320 Speaker 1: you start your body and brain starts to calm down 496 00:27:55,760 --> 00:27:59,320 Speaker 1: twelve hours after that. So I would say go straight 497 00:27:59,320 --> 00:28:02,240 Speaker 1: outside at sea am, you know, and get as much 498 00:28:02,359 --> 00:28:05,840 Speaker 1: natural sunlight as you can, and then working on ways 499 00:28:05,960 --> 00:28:10,320 Speaker 1: to minimize your brain functioning at from about eight pm 500 00:28:10,359 --> 00:28:14,480 Speaker 1: onwards that night, because you're really I always say you're 501 00:28:14,520 --> 00:28:18,880 Speaker 1: optimizing for sleep the night before, so the way you sleep, 502 00:28:19,400 --> 00:28:22,600 Speaker 1: you wake up okay. And if you go into that cycle, 503 00:28:22,720 --> 00:28:25,040 Speaker 1: and we see this so often, you know, if you 504 00:28:25,119 --> 00:28:27,520 Speaker 1: have some sleep deprivation the night before due to alcohol, 505 00:28:27,520 --> 00:28:29,520 Speaker 1: you wake up, you don't feel good, and then you 506 00:28:29,600 --> 00:28:32,199 Speaker 1: end up falling asleep maybe earlier that night, and then 507 00:28:32,240 --> 00:28:34,600 Speaker 1: you wake up earlier and it's just a mess. So 508 00:28:34,680 --> 00:28:36,960 Speaker 1: it's this cycle. So to break the cycle, you just 509 00:28:37,000 --> 00:28:39,560 Speaker 1: have to do what mother nature says, and it's literally 510 00:28:39,600 --> 00:28:42,239 Speaker 1: just clearing out your system, drinking as much water as 511 00:28:42,280 --> 00:28:44,880 Speaker 1: you can, decompressing eight pm onwards. 512 00:28:45,240 --> 00:28:48,440 Speaker 3: So much to learn here and so interesting. Again. 513 00:28:48,480 --> 00:28:51,320 Speaker 2: The glymphatics is not something that we're talking about all 514 00:28:51,360 --> 00:28:54,760 Speaker 2: the time, but super critical to us performing the best 515 00:28:54,800 --> 00:28:57,720 Speaker 2: that we can on a regular basis. So excited that 516 00:28:57,760 --> 00:28:59,240 Speaker 2: we were able to sit down and talk about this. 517 00:28:59,400 --> 00:29:01,760 Speaker 2: How do the hurdlers follow along with you? How do 518 00:29:01,800 --> 00:29:02,560 Speaker 2: they keep up with you? 519 00:29:02,800 --> 00:29:03,880 Speaker 3: Give me your details? 520 00:29:04,120 --> 00:29:06,440 Speaker 1: Well, we have we have a great newsletter that goes 521 00:29:06,440 --> 00:29:08,760 Speaker 1: out every week on this. But if you just go 522 00:29:08,880 --> 00:29:12,200 Speaker 1: to my Instagram Louise and Nicolon, you'll see in the 523 00:29:12,560 --> 00:29:14,280 Speaker 1: in the bio there there is a link to. 524 00:29:14,320 --> 00:29:17,800 Speaker 2: Everything beautiful I'm over at Emily Body and at Hurdle 525 00:29:17,840 --> 00:29:20,080 Speaker 2: Podcast another hurdle conquered. 526 00:29:20,440 --> 00:29:21,440 Speaker 3: Catch you guys next time.