Speaker 1: Get everybody sam here.
Speaker 2: That was a bit dark last week with a little
Speaker 2: trip to hospital and my life flashing before my eyes.
Speaker 2: So I'm going to keep things very upbeat today, but
Speaker 2: thank you to everybody for such beautiful messages as well wishes.
Speaker 2: I've had a beautiful week as I've been watching my
Speaker 2: little Willow. She spent two days in the prep classroom
Speaker 2: this week, so she's in a little kinder It's this
Speaker 2: beautiful experience of seeing her grow up and get so
Speaker 2: excited about becoming a big kid. You know, she's only
Speaker 2: going into prep, but in her eyes and her own words,
Speaker 2: it's becoming a big kid. It's scary how quickly they
Speaker 2: do grow up. The other thing that Willow and I
Speaker 2: are doing is so her and I've created a little
Speaker 2: magician duo. After school yesterday we bought her a cape
Speaker 2: and a hat and a wand and away we go.
Speaker 2: So I've had a very magical week in the literal
Speaker 2: sense of the word, and I'm feeling way wonderful. And
Speaker 2: I've got an absolutely brilliant guest in Saufee today. In
Speaker 2: today's episode, you're going to learn a lot and it's
Speaker 2: really practical stuff that you can apply to your life,
Speaker 2: no matter who you are, and I promise you your
Speaker 2: benefit from it, so make sure you stick around for that.
Speaker 1: We're also going to talk.
Speaker 2: About the big N word, motivation, which is important to
Speaker 2: all of us, particularly at this time of year. Stick
Speaker 2: around and let's get into it. This is one of
Speaker 2: those topics that I've touched upon with people or spoken
Speaker 2: to with different illness experts across my journey. But having
Speaker 2: a bit of a listen to our guests talks and research,
Speaker 2: she's absolutely the most well versed and knowledgeable person in
Speaker 2: this space that I've ever heard, so I'm really pumping
Speaker 2: her up before she comes on, so no pressure, but
Speaker 2: I welcome Emily Minoogian.
Speaker 3: Thank you for having me.
Speaker 2: So let's let's start at the start only. First of all,
Speaker 2: welcome and thanks so much for joining us. What is
Speaker 2: our circadian rhythm and why is it so important?
Speaker 4: Yes, that's a loaded questions, so I try to keep
Speaker 4: it as brief as possible, but that's that's our long
Speaker 4: discussion in so Zakidian just is Latin for about a
Speaker 4: day and today we're mainly going to be talking about
Speaker 4: biological rhythms and humans.
Speaker 3: But I think it's important to.
Speaker 4: Realize that every living organism, whether it be bacteria or
Speaker 4: a plant, or a bird or a mammal, all have
Speaker 4: circadian rhythms. And that's because we live on a planet
Speaker 4: that changes over a twenty four hour period, and so
Speaker 4: circadian rhythms are away of your body or whatever organism
Speaker 4: adapting to their environment. So you are the version of
Speaker 4: yourself that you need to be to do whatever it
Speaker 4: is that you need to do at a given time
Speaker 4: of day. And you could see this, you know, really
Speaker 4: kind of in nature, like with predator prey interactions.
Speaker 3: When to hide, when to forage for food.
Speaker 4: But in humans we're thinking about our overall health. We
Speaker 4: can see circadian rhythms in pretty much everything that we do.
Speaker 4: So if you look at a behavioral level, when we're
Speaker 4: awake and when we sleep have this regular twenty four
Speaker 4: hour rhythm. And we often think this is because of
Speaker 4: an alarm clock or you know whatever forced as a
Speaker 4: sciential impact, which obviously has a role in it. But
Speaker 4: even if we lived in a cave and had no
Speaker 4: external cues whatsoever, you would still have an approximately twenty
Speaker 4: four hour rhythm and pretty much every aspect of your
Speaker 4: behavior and your physiology. So sleep wake is a great example,
Speaker 4: but that's only one example of many, many things. So
Speaker 4: even your mood, your cognitive abilities, all are going to
Speaker 4: oscillate throughout the day. If you look at the physiological level,
Speaker 4: pretty much anything you could get tested at a doctor's office,
Speaker 4: so blood pressure or heart rate, hormone release, enzyme production,
Speaker 4: all of those things are cycling over a twenty four
Speaker 4: hour day, so they're extremely important for again aligning everything
Speaker 4: that you do with the right time of day.
Speaker 3: We know that if we disrupt these.
Speaker 4: Rhythms, which is quite common, it's associated with many, many,
Speaker 4: many chronic diseases. You know, a lot of the major ones,
Speaker 4: including diabetes, cardiovascular disease, cancer, effective disorders like depression and
Speaker 4: anxiety disorders, and so we know they're very important in
Speaker 4: other organisms. You can also see that if you disrupt
Speaker 4: your kadie and rhythens enough, you can decrease lifespan. So
Speaker 4: we know it's kind of a crucial part of your
Speaker 4: body that's keeping everything in the right place at the
Speaker 4: right time, kind of coordinating the whole system, and as
Speaker 4: a really important a perspect of overall health.
Speaker 1: Wow, it's brilliantly explained.
Speaker 2: I mean, even as you first started explaining that, the
Speaker 2: first place my head went was the cave woman or
Speaker 2: cave man example of they would work with their circadian rhythms,
Speaker 2: and in today's modern society, so many of us work
Speaker 2: against it.
Speaker 1: I even think about.
Speaker 2: There's many things within our own control where we disrupt
Speaker 2: our circadian rhythm and we shouldn't, you know, Netflix binging
Speaker 2: and you know, whatever, whatever it might be. But then
Speaker 2: there's also some people who don't necessarily.
Speaker 1: Have a choice.
Speaker 2: What if you're a night shift worker or something like that,
Speaker 2: and that's how you make a living and there's not
Speaker 2: an alternative.
Speaker 1: What what are.
Speaker 2: The biggest mistakes or errors or things that really concern
Speaker 2: you that humans do to disrupt their circadian rhythm and
Speaker 2: maybe give us, excuse the partner, a bit of a
Speaker 2: wake up call.
Speaker 4: Yeah, So I think the way to think about it is,
Speaker 4: as far as we're aware, there's a lot of evidence
Speaker 4: to this is that the two biggest cues to tell
Speaker 4: your body what time of day it is that can
Speaker 4: either support your biological rhithms or disrupt them are light
Speaker 4: and food. And we know that light is going to
Speaker 4: be the most direct signal to the clocks in your
Speaker 4: brain that are kind of coordinating everything throughout your body,
Speaker 4: but also are the most dependent for behavioral things like
Speaker 4: sleepwake patterns. And then food is going to directly to
Speaker 4: talk to all the clocks throughout your body, and that's
Speaker 4: based off.
Speaker 3: Of nutrient availability.
Speaker 4: So by controlling food and light, you actually have a
Speaker 4: lot of power there to either disrupt or for good
Speaker 4: or bad. You can do a lot with light and food,
Speaker 4: and I think that those are the common things that
Speaker 4: we do. So just like you mentioned staying up very
Speaker 4: late at night, or even if you don't change time zones,
Speaker 4: which is another thing that our bodies are really not
Speaker 4: capable of doing quickly, even if you don't change the
Speaker 4: time zone, but say you stay up much later on
Speaker 4: a weekend and sleep in much later. We even have
Speaker 4: a term for that, which is social jet lag. Where
Speaker 4: you might not be changing time zones, but your body
Speaker 4: functionally is that can do a lot of harm and
Speaker 4: things that you can do.
Speaker 3: I think the very.
Speaker 4: Simple as far as light goes is just try to
Speaker 4: dim your lights later in the evening, you know, like
Speaker 4: after dinner, start dimming your lights down if you can.
Speaker 4: If you don't have dimmers, turn off a couple around
Speaker 4: the room, so it is getting a little bit darker.
Speaker 3: Give your body that ability.
Speaker 4: To try to get to sleep and trying to keep
Speaker 4: a more consistent schedule when possible. That being said, depending
Speaker 4: on the schedule that's not always possible, and sometimes it's
Speaker 4: the weekdays that are really more of the problem than
Speaker 4: the weekends, and you need that recovery.
Speaker 3: So that gets into a lot of nuance. But to
Speaker 3: your other question of what about.
Speaker 4: Shift workers, So this is something very close to my heart,
Speaker 4: because that is a serious problem.
Speaker 3: It's not just a choice.
Speaker 4: We have people that are on call twenty four to
Speaker 4: seven for us because we need them. In fact, we
Speaker 4: just completed a study that we called the Healthy Hero Study,
Speaker 4: working with twenty four hour fighter fighters, because people like
Speaker 4: firefighters and doctors and nurses and police, they're all the
Speaker 4: heroes of our society that are protecting us four hours
Speaker 4: a day and for better or for worse, you know,
Speaker 4: it's probably hurting them and so we wanted to do
Speaker 4: whatever we could to help them in any way. And
Speaker 4: for shift workers, you know, we can't tell them to
Speaker 4: turn off the lights and go to bed at night
Speaker 4: because obviously their job doesn't let them do that. What
Speaker 4: we could potentially do, though, is tell them when to eat.
Speaker 4: And so in this study we just completed, we did
Speaker 4: have firefighters go on what we call a time restricted
Speaker 4: eating diet, where they're eating during their active phase during
Speaker 4: the day, the same time of day every day, whether
Speaker 4: it's a work day or not, and.
Speaker 3: We saw that it was feasible for them to do this.
Speaker 4: So they ate within a consistent ten hour window, so
Speaker 4: for example, nine am till seven pm, and they did
Speaker 4: that every day for three months and we saw that
Speaker 4: there it was very feasible, there is no problems with
Speaker 4: doing it. We saw overall decreases in some of the
Speaker 4: lipids that can cause heart attacks even within a generally
Speaker 4: healthy population, and then the ones that were predisposed to
Speaker 4: risk factors, we saw decreased blood pressure and we also
Speaker 4: saw improvements in glucoast regular which was really exciting to
Speaker 4: see that all they had to do was change the
Speaker 4: timing of when they eat and see these benefits. And
Speaker 4: those are super critical for shift workers because we know
Speaker 4: that they have increased risk for these cardio metabolic diseases,
Speaker 4: so this may be something that could be preventative or
Speaker 4: as a.
Speaker 3: Co treatment for them.
Speaker 4: So that's something we're excited about following up on on
Speaker 4: a bigger scale, but this is already a pretty large sized,
Speaker 4: randomized control trial, So there are some things you can do,
Speaker 4: but it is trickier for some than others.
Speaker 2: What a brilliant, brilliant study and obviously yeah tip of
Speaker 2: the Osberg, but could help millions of people all over
Speaker 2: the world.
Speaker 1: Let's just go back to the lot there.
Speaker 2: Because you spoke about dimming the lights before you go
Speaker 2: to bed, what about letting lot wake you up?
Speaker 1: Am I better off to have my.
Speaker 2: Curtains open and let the sunlight naturally? I mean I
Speaker 2: say that like I have a choice. I have a
Speaker 2: three year.
Speaker 1: Old who wakes me have at five thirty every morning.
Speaker 2: But assuming I didn't have the little Charlie alarm clock,
Speaker 2: am I better off to not have the curtains drawn
Speaker 2: and to and to let the sun mike me out?
Speaker 3: Yeah?
Speaker 4: It depends on what your what your schedule is ideally,
Speaker 4: and that there's actually been a study that showed the
Speaker 4: best way to kind of resink your circadian rhythms is
Speaker 4: to go camping for a week where the only light
Speaker 4: you have is firelight, and that way you'll find out
Speaker 4: kind of how your body relates to light, because not
Speaker 4: everyone will wake up at the same time in relation
Speaker 4: to light, so it's actually there's a term for this
Speaker 4: called chronotype. So warning people will wake up a little
Speaker 4: bit before the sun comes out. Later, people will wake
Speaker 4: up a little after the sun comes out. We're all
Speaker 4: a little bit around there. So it's not that everyone
Speaker 4: should be waking up at the exact same time. You
Speaker 4: have some uniqueness to the clocks within your body and
Speaker 4: how it relates to light exposure. But ideally, regardless of
Speaker 4: the light, you would be waking up on your own
Speaker 4: without an alarm clock, around the same time every day.
Speaker 4: So if you find that, you know, no matter what
Speaker 4: day it is, if your alarm clock doesn't go off,
Speaker 4: you're waking up within fifteen minutes at the same time,
Speaker 4: you're probably on a pretty good circadian cycle, and you're
Speaker 4: probably waking up when your body is expecting it, whereas
Speaker 4: if you're waking up with an alarm clock, it's you know,
Speaker 4: it feels horrible to be woken up at that time
Speaker 4: because you're in the middle of a deep sleep. You're
Speaker 4: probably waking up not at the right time. Your body's
Speaker 4: not able to anticipate it. And that's that's really kind
Speaker 4: of a sign that you need to get your sleep
Speaker 4: patterns a little bit better under control.
Speaker 3: Yeah.
Speaker 1: I like that.
Speaker 2: I mean you mentioned the term, which I loved and
Speaker 2: I never heard before social jet lag before. I have
Speaker 2: a teenage daughter, and any of our listeners out there
Speaker 2: they have teenagers. I have a bit of an ongoing discussion,
Speaker 2: let's call it with my wife, because EV likes to
Speaker 2: catch up on the weekends, and you know, sleeps into
Speaker 2: ten eleven o'clock and then kind of you know, sloths
Speaker 2: around till midday and then she's highly alert, and then
Speaker 2: she's still highly alert late at night. But you see it,
Speaker 2: you know, on this cycle every week that then comes
Speaker 2: Sunday night, she's still highly alert and vable at getting
Speaker 2: out of bad you know, particularly men. I choose that Wednesday.
Speaker 2: She almost gets the hang of it by Thursday, and
Speaker 2: then the random at guys around again.
Speaker 1: So can you sleep too much?
Speaker 3: Yes and no.
Speaker 4: But I'm very glad you brought this up because I
Speaker 4: think this is actually the perfect example of when the
Speaker 4: weekdays are the problem.
Speaker 3: Not the weekends.
Speaker 4: Raw raw. This is because just like we were talking
Speaker 4: about your chronotype, it actually changes throughout your lifespan. So
Speaker 4: when you're very young, it's its earliest phase.
Speaker 3: You wake up earlier, you go to bed earlier.
Speaker 4: Okay, As you age, it starts to decrease, like delay
Speaker 4: a little bit. And right when you go through puberty,
Speaker 4: so the teenage years through the early twenties or when
Speaker 4: you're at your latest chronotype, your body wants to stay up.
Speaker 3: Later and get up later. It's just very natural.
Speaker 4: Again, if you were in that same kind of system
Speaker 4: with no cues, you would still be delayed.
Speaker 3: It's it's normal for them to be delayed.
Speaker 2: So but by that russianale, And do you think school
Speaker 2: should start lighter?
Speaker 1: Yes?
Speaker 4: And this is at least here in San Diego. School
Speaker 4: times have now officially delayed. Actually throughout California, school times
Speaker 4: have delayed for high school.
Speaker 3: So they used to start.
Speaker 4: Around seven in the morning. Now they're not allowed to
Speaker 4: start before eight thirty in the morning.
Speaker 1: Wow.
Speaker 4: And the research that's been done on this by delaying
Speaker 4: school start times by an hour, a lot of people
Speaker 4: were critical of this, saying, oh, the students will just
Speaker 4: stay up later and they'll just sleep in more and
Speaker 4: they're not going to get any more sleep. They're just
Speaker 4: going to be shifted more, and that's actually not true.
Speaker 4: For every hour you seem to delay the school start time,
Speaker 4: kids are actually getting an extra forty five minutes of sleep.
Speaker 4: So maybe there's a little bit of enjoying your time
Speaker 4: off your later start, but a majority of that time
Speaker 4: is going towards more sleep at night. So I think
Speaker 4: when it comes to teenagers, you have to really try
Speaker 4: to create good sleep habits. I know it's a lot
Speaker 4: easier said than done, trying not to do these things
Speaker 4: that make it even harder to fall asleep, like a
Speaker 4: lot of screen time just before bed, or playing on
Speaker 4: a phone or playing on a tablet, and that's not
Speaker 4: just a teenager thing, that's all alts have screen addictions
Speaker 4: and many of us do this. But trying to be
Speaker 4: more diligent about that where you are making it so
Speaker 4: you're giving your body the best chance to fall asleep
Speaker 4: at a reasonable time on a weeknight, and then honestly,
Speaker 4: they're probably still waking up a bit too early for
Speaker 4: their bodies. They're probably having to force themselves to wake up,
Speaker 4: So allowing for recovery sleep on the weekends I think
Speaker 4: is a very reasonable thing to do.
Speaker 3: That being said, when they do wake up, getting.
Speaker 4: A lot of bright light, getting a little bit more
Speaker 4: activity in the morning can be a good way to
Speaker 4: try to kind of keep up with that and tell
Speaker 4: your body it's time to be awake. But it's not
Speaker 4: quite as simple as teenagers are being lazy and sleeping in.
Speaker 4: It is a bit more complex than that, and they
Speaker 4: really are having to fight their biological clocks a lot
Speaker 4: of the time to wake up as early as they
Speaker 4: have to on weekdays.
Speaker 2: Most of the time, I'm really glad I understand that
Speaker 2: bet up because I'm a bit I'm a bit of
Speaker 2: a dressage.
Speaker 1: But it does my complaints and I'm in trum. I'm
Speaker 1: trying to do it for her.
Speaker 2: So you touched on the exercise from my own experience,
Speaker 2: I know if I get up and I exercise, I'm
Speaker 2: positive I feel more awake, more alert, more energy, increased mood.
Speaker 2: I don't think that that's leasabo, I'm sure of it.
Speaker 2: Is there evidence to suggest that that is the case.
Speaker 2: And if that is the case, are there rules or
Speaker 2: guidelines around how quickly, you know, within what time of
Speaker 2: waking should we get the exercise types of you know,
Speaker 2: should it be intense exercise.
Speaker 4: The timing of exercise is a field that's rapidly growing,
Speaker 4: and there's a lot that's already known, but it's really
Speaker 4: starting to be studied a lot more now, So I
Speaker 4: think a lot more will come out on this from
Speaker 4: what we know now. Like I said, your body is
Speaker 4: a different version of itself at different times of day,
Speaker 4: so you actually have your greatest muscle strength and greatest
Speaker 4: endurance abilities in the late afternoon. So assuming you wake
Speaker 4: up somewhere between seven and eight, maybe go to better
Speaker 4: around ten. This is talking somewhere around four ish three
Speaker 4: to four pm is probably when you'll actually do the
Speaker 4: best on an activity. Like if you're trying to break
Speaker 4: a personal record, you'll probably do it in the afternoon.
Speaker 1: Couldn't agree more.
Speaker 2: If I try in white so I'm much strong, I
Speaker 2: definitely don't lift the most I can lift if I'm
Speaker 2: doing a six am workout.
Speaker 4: Yeah, so that's pretty well and you've already noticed that, right,
Speaker 4: And then exercises absolutely an arousal queue. So as far
Speaker 4: as waking up, if you are forcing yourself to be active,
Speaker 4: it can definitely be a stimulant to wake you up,
Speaker 4: So that's definitely understood. There is some interesting situations with
Speaker 4: exercising early mornings, so it has been associated with increased
Speaker 4: weight loss if you're trying to work out to lose weight,
Speaker 4: because if you haven't eaten yet. Specifically, if you're working
Speaker 4: out after you know you wake up and you work
Speaker 4: out before you eat for the day, you're tapping into
Speaker 4: more energy stores that you have, which functionally you are fat,
Speaker 4: so it can be better for breaking down fat. The
Speaker 4: only issue that's come up with that is for individuals
Speaker 4: with type two diabetes, sometimes that can be an issue
Speaker 4: to exercise first in the morning.
Speaker 3: It actually can cause gluecost regulation issues.
Speaker 4: So for certain you know, if you have a chronic disease,
Speaker 4: i'd always recommend talking to your physician first about what
Speaker 4: the best time you know to exercise is for you,
Speaker 4: or any kind of those things. But if you're a
Speaker 4: generally healthy adult, I would say getting any exercise throughout
Speaker 4: the day is ideal. Whenever you can, you know, fit
Speaker 4: it in. Some people can do it in the morning,
Speaker 4: some people cannot, So I'd say whenever is good, but yes,
Speaker 4: the morning one will probably wake you up, might help
Speaker 4: you burn fat a little bit faster. If you're trying
Speaker 4: to break records, I would definitely go for the afternoon.
Speaker 4: I would say the one time I would try to
Speaker 4: avoid is too close to bedtime. So I think three
Speaker 4: hours before you go to bed should be a detox
Speaker 4: for your body.
Speaker 3: Low light, no food, no exercise.
Speaker 4: To let your body came down, let you get be
Speaker 4: able to go to sleep, you know, don't give any
Speaker 4: of the cues that it's time to be awake. Aside
Speaker 4: from that, I think exercise whenever you can, and just
Speaker 4: maybe be aware you you know, because you didn't get
Speaker 4: your personal best six am doesn't mean you're weaker than
Speaker 4: you were when you did.
Speaker 2: It it for few Yeah, absolutely, So three hour detox
Speaker 2: is your is your advice, you know, wanding everything down,
Speaker 2: lots stimulation, I think that's general.
Speaker 3: That's the very general one. I think.
Speaker 4: Yeah, I would go with yeah, And that's a little
Speaker 4: bit anecdotal, right. We haven't done this as an exact
Speaker 4: experiment yet, but from everything that we do know, I
Speaker 4: think I would say.
Speaker 3: A minimum of three hours, and it might be more
Speaker 3: than that.
Speaker 2: Right.
Speaker 4: So one of the main things that we're setting is
Speaker 4: the timing and eating, and for that we usually recommend
Speaker 4: an eight to ten hour eating interval. So the way
Speaker 4: I like to think about it is, say you're in
Speaker 4: bed or at least resting for eight hours a day,
Speaker 4: I'd say, don't consume anything that aside from water, drink
Speaker 4: water whenever, just to get that out there. Drink water
Speaker 4: at all times, but wait at least an hour after
Speaker 4: you wake up to have anything else.
Speaker 3: Make sure to stop at least three hours before you
Speaker 3: go to bed.
Speaker 4: Those two things combined, that's already a twelve hour.
Speaker 1: Interval that includes coffee.
Speaker 4: Emily, yes, that includes coffee. There is a debate about
Speaker 4: black coffee specifically, so adding any creamers or anything like that,
Speaker 4: absolutely not. There is a debate about if black coffee
Speaker 4: would be acceptable. I think if you need to do
Speaker 4: it for any safety reason, like you need to drive
Speaker 4: and you're not awake, or you're doing shift work, or
Speaker 4: you know, or it as my colleague loeks to say,
Speaker 4: if it's the last happiness you have in your life,
Speaker 4: then go ahead. But if you can't avoid consuming anything
Speaker 4: for at least an hour, it really allows your body
Speaker 4: to wake up properly. And so like for instance, melatonin,
Speaker 4: which is secreted when you're sleeping, actually suppresses insulin, which
Speaker 4: is again going to compromise your glucose regulation so and
Speaker 4: that those can still be high. The levels can still
Speaker 4: be high when you first wake up, and so your
Speaker 4: body may not be able to process food properly, which
Speaker 4: is why we say wait at least an hour, get
Speaker 4: your body moving a little bit before you consume something.
Speaker 4: If you stop eating at least theys before you go
Speaker 4: to bed and you're in bed for eight hours, you're
Speaker 4: already at a twelve hour eating window.
Speaker 3: So we recommend shortening that a little bit.
Speaker 4: Maybe delay breakfast another hour, or advance your dinner an
Speaker 4: hour or two.
Speaker 3: Get to that, you know, eight to ten hours.
Speaker 4: But really it's all about consuming your calories during the
Speaker 4: active part of your day.
Speaker 3: I think doing really early eating and.
Speaker 4: Stopping eating after lunch is something that may be effective
Speaker 4: but is not feasible, and I don't think that would
Speaker 4: work for most people. You know, skipping breakfast and just
Speaker 4: starting at lunch and eating late I think also has issues.
Speaker 4: I think really trying to center when you eat to
Speaker 4: the middle part of your day. Let that be a
Speaker 4: queue to your body, keep it consistent so it's actually
Speaker 4: able to process that food and also give you enough
Speaker 4: time for your metabolism to kind of relax and clear
Speaker 4: out and let you get a proper sleep because things like.
Speaker 3: Late night eating or a nightcap, you.
Speaker 4: Know, having a drink just beforeid to go to bed,
Speaker 4: you might fall asleep, but the quality of sleep that
Speaker 4: you're getting is very compromised. It's going to be a
Speaker 4: very poor sleep because it is an arousal cue. All
Speaker 4: these things, exercise, light, food, they're all arousal cues, and
Speaker 4: so you want to take those away to you tell
Speaker 4: your body now it's time to rest.
Speaker 1: Yeah.
Speaker 2: So I actually had a question written down of whether
Speaker 2: you're a fan of interimedted fasting, but I think we
Speaker 2: know that you are in its simplest form, and if
Speaker 2: you can get those three quality meals in a night
Speaker 2: to ten hour window, which I mean from a practicality
Speaker 2: instructure perspective, I'll give that advice a lot because I
Speaker 2: think it really helps people just maintain some very simple
Speaker 2: basic structure with their eating.
Speaker 5: Yeah.
Speaker 4: One thing I will clarify is what we're pushing, really,
Speaker 4: or what we're studying, is time restricted eating, which many
Speaker 4: people will call it type of intermnute fasting, but I
Speaker 4: think there are some kind of crucial differences. One is
Speaker 4: time restricted eating does not require any type of coloric
Speaker 4: restriction right as intermitted fasting usually does. So time restricted
Speaker 4: eating can be combined with coloric restriction, but it is
Speaker 4: not required as part of it. The second thing is
Speaker 4: that because time restricted eating is really the only dietary
Speaker 4: intervention that really takes into account circadie and biology, and
Speaker 4: so it does have to be a consistent and it
Speaker 4: should be the same hours every day. You're not moving
Speaker 4: around this fasting window, which intermitted fasting usually allows. And
Speaker 4: so I think those are two things to kind of
Speaker 4: keep mind, is how this is functionally a bit different,
Speaker 4: because I think that actually makes a pretty big difference
Speaker 4: as far as efficacy goes.
Speaker 2: Yep, I think it's a really important thing to differentiate
Speaker 2: for people because I was talking about in the form
Speaker 2: of time restricted dating and I absolutely don't don't recommend
Speaker 2: the calorie counting side of things. I'm going to finish
Speaker 2: with one final question only I've absolutely loved that yet today,
Speaker 2: My god, I've learned so much. We're heading into the
Speaker 2: holiday season, a lot of people are going to be traveling.
Speaker 2: How if we can how do we combat jet lag
Speaker 2: in the more sort of normal sense of it? If
Speaker 2: we do have a long overseas trip. What tips have
Speaker 2: you got for people if they've got a long flight?
Speaker 4: Okay, So the couple of tricks you can try to
Speaker 4: do is one you can try to kind of shift
Speaker 4: to the new time before you leave. So our bodies
Speaker 4: are able to shift about an hour a day. So,
Speaker 4: for instance, you're actually many hours ahead. But if you
Speaker 4: look at it from a biological view, like what you're
Speaker 4: what are you seeing? I'm five hours ahead of you,
Speaker 4: just the day behind.
Speaker 1: Right.
Speaker 4: Your body doesn't know I'm a day behind. It just
Speaker 4: knows I'm five hours ahead. So I have to delay
Speaker 4: five hours to get on Australia time, for example, right.
Speaker 4: So to do that, what I might do is start
Speaker 4: to delay my patterns here, maybe three four days before
Speaker 4: and each day maybe go to sleep an hour later
Speaker 4: or wake up an hour later. Or if I can't
Speaker 4: do that because of work, maybe I just start eating
Speaker 4: a little bit different times. Maybe start delaying my eating
Speaker 4: to try to get ahead of it a little bit.
Speaker 4: The other major trick, which is not always so much fun,
Speaker 4: is too fast while you're traveling. So it depends when
Speaker 4: you're traveling too, Right, if you're on the plane when
Speaker 4: it's nighttime where you're trying to end up, you probably
Speaker 4: you know, if it's the middle of the night on
Speaker 4: the new times when you're going to you probably don't
Speaker 4: want to be eating. So I guess really what you're
Speaker 4: trying to do is get on the new time zone
Speaker 4: as soon as you can. If you need to eat
Speaker 4: while you travel, I know, so people get an upset
Speaker 4: stomach or something, go ahead and do that. But I
Speaker 4: would say once you do arrive at your new location,
Speaker 4: you just try to get on that schedule as soon
Speaker 4: as you can. So even if you're a little bit hungry,
Speaker 4: try not to eat until it would be the next
Speaker 4: meal or you know, if it's during the day, that's fine,
Speaker 4: but if you get there at midnight, I would hold
Speaker 4: off on eating until the next morning. Try to get
Speaker 4: on that schedule. Try to get lots of bright light
Speaker 4: in the morning, try to get your body moving at
Speaker 4: the times of day. It's really just kind of giving
Speaker 4: those three cues light, food.
Speaker 3: And exercise, and when I say exercise.
Speaker 4: Tuneral activity too, you know, trying to use those as
Speaker 4: much as you can. To say, now is when we're
Speaker 4: awake and when it shouldn't be awake. Try to take
Speaker 4: those cues away as much as possible, so you can
Speaker 4: tell your body.
Speaker 3: What time it's supposed to be. The Other thing to
Speaker 3: keep in.
Speaker 4: Mind is it is much easier for your body to
Speaker 4: delay than it is to advance. So it will be
Speaker 4: much easier on me to come to Australia than for
Speaker 4: you to come to San Diego or you know, we're
Speaker 4: in your return trip. So sometimes getting somewhere you'll feel
Speaker 4: pretty good and coming back you'll feel horrible. And sometimes
Speaker 4: it's the reverse, and that's just because it's you know,
Speaker 4: it's easier for body to delay or response then to
Speaker 4: try to catch up on something I should have already done.
Speaker 2: I genuinely mean this, that was so interesting. Just I
Speaker 2: could honestly talk to you for another hour. I've got
Speaker 2: all these wacky questions that I know on my list
Speaker 2: that have just popped into my head as we've been chatting.
Speaker 2: And I'm so appreciative our listeners are going to learn
Speaker 2: so much. And thanks so much for joining us all
Speaker 2: day from San Diego and have a wonderful day.
Speaker 3: Thank you too.
Speaker 2: I think we're going to have to have Emily back
Speaker 2: on the show because it's almost like the more you know,
Speaker 2: the more you want to know with this topic like that,
Speaker 2: it was a really really interesting chat from a really
Speaker 2: really interesting woman. Okay, we are going to now talk
Speaker 2: about the M word, which is motivation, and we've got
Speaker 2: some ripper questions and I want to give you some
Speaker 2: really important advice. You may have heard me say before
Speaker 2: or you may not have that motivation doesn't necessarily create action.
Speaker 1: It actually works the other out.
Speaker 2: Action creates motivation, but sometimes it's not actually motivation that
Speaker 2: is what we're looking for. And in this case, with
Speaker 2: Sherry's question, I think she's probably requiring a bit of
Speaker 2: a shakeup and some stimulation and that will in turn
Speaker 2: improve her motivation.
Speaker 5: Hey, I've heard you speaking about getting motivated to work out,
Speaker 5: and I have no trouble leaving the house and going
Speaker 5: to the gym, But when I get there, I find
Speaker 5: it really hard to keep motivated after I do a
Speaker 5: couple of reps, so I'll find myself sitting down or
Speaker 5: not doing anything or playing on my phone. So what
Speaker 5: can I do to finish my workout?
Speaker 1: Sherry?
Speaker 2: What an interesting question because most people don't get to
Speaker 2: the gym. Most people actually their barrier is they don't
Speaker 2: even get to the gym, so you should actually be
Speaker 2: really happy that you're probably doing the best and the
Speaker 2: hardest bit consistently. If then when you're getting to the
Speaker 2: gym you're finding you're losing motivation or stimulation. I'd almost
Speaker 2: put the word stimulation in there as well. There's a
Speaker 2: few things when it feels like your phone's probably a distraction,
Speaker 2: so I would potentially leave it at home or in
Speaker 2: the car, and it might be the source of your music,
Speaker 2: so you might have to go old school and get
Speaker 2: yourself a good, old fashioned iPod that isn't your actual phone.
Speaker 2: So that's the first thing. The second thing is it
Speaker 2: doesn't sound like you've got a very good program. I
Speaker 2: think if you've got a good program, you.
Speaker 1: Know where you are. In that program.
Speaker 2: You're always trying to better yourself, whether it's to do
Speaker 2: more reps or become stronger or better endurance or better
Speaker 2: form or whatever. It might be quicker recovery between your sets,
Speaker 2: or faster on the cardio machine. So it sounds like
Speaker 2: you need a bit of a shakeup. And that doesn't
Speaker 2: mean going to another gym necessarily. The gym you might
Speaker 2: be going to could be fine, but going to one
Speaker 2: of the trainers, going to someone there at the gym
Speaker 2: that you know and you like and your trust and
Speaker 2: getting a new program, saying I need to shake.
Speaker 1: Things up a bit.
Speaker 2: This is the time frame I want to work out for,
Speaker 2: this is the frequency I want to come to the gym,
Speaker 2: and most importantly, this is what I want to achieve.
Speaker 2: And if they give you a program that goes for
Speaker 2: longer than twelve weeks, I'd suggest it's the wrong program.
Speaker 2: So do you want a program that's six to twelve
Speaker 2: weeks long and it'll keep you stimulated, It'll give you
Speaker 2: great results within that period if you follow it consistently,
Speaker 2: and then you should change it up again. Too many
Speaker 2: people have been doing what was potentially the right program
Speaker 2: a long time ago for far too long, and it's
Speaker 2: now the wrong program. And it's physically not giving them
Speaker 2: the transformation or the adaptation that they should be getting,
Speaker 2: and it's mentally just boring them sideways because they're doing
Speaker 2: the same crap over and over and over again.
Speaker 1: So sherey, it's time for a change.
Speaker 2: Leave the phone in the car, get a new program,
Speaker 2: and I promise you your stimulation will increase, and as
Speaker 2: a cont sequence, so will your motivation.
Speaker 1: Have love today's episode.
Speaker 2: Of course, I'll be back on Monday for another motivational moment.
Speaker 1: Would love to hear your questions.
Speaker 2: Stay fit, stay well, stay healthy, have a great weekend,
Speaker 2: and I'll see you next week