WEBVTT - Mastering your body clock for better sleep and more energy ⏰ 0:00:03.800 --> 0:00:05.280 Get everybody sam here. 0:00:05.559 --> 0:00:09.800 That was a bit dark last week with a little 0:00:09.800 --> 0:00:12.480 trip to hospital and my life flashing before my eyes. 0:00:12.520 --> 0:00:15.240 So I'm going to keep things very upbeat today, but 0:00:15.280 --> 0:00:18.439 thank you to everybody for such beautiful messages as well wishes. 0:00:19.000 --> 0:00:23.239 I've had a beautiful week as I've been watching my 0:00:23.280 --> 0:00:26.400 little Willow. She spent two days in the prep classroom 0:00:26.400 --> 0:00:28.600 this week, so she's in a little kinder It's this 0:00:28.640 --> 0:00:34.519 beautiful experience of seeing her grow up and get so 0:00:34.680 --> 0:00:38.480 excited about becoming a big kid. You know, she's only 0:00:38.520 --> 0:00:41.160 going into prep, but in her eyes and her own words, 0:00:41.159 --> 0:00:43.400 it's becoming a big kid. It's scary how quickly they 0:00:43.400 --> 0:00:45.400 do grow up. The other thing that Willow and I 0:00:45.520 --> 0:00:48.320 are doing is so her and I've created a little 0:00:48.720 --> 0:00:52.040 magician duo. After school yesterday we bought her a cape 0:00:52.080 --> 0:00:53.880 and a hat and a wand and away we go. 0:00:54.000 --> 0:00:57.720 So I've had a very magical week in the literal 0:00:57.760 --> 0:01:00.520 sense of the word, and I'm feeling way wonderful. And 0:01:00.560 --> 0:01:03.640 I've got an absolutely brilliant guest in Saufee today. In 0:01:03.680 --> 0:01:06.720 today's episode, you're going to learn a lot and it's 0:01:06.920 --> 0:01:09.640 really practical stuff that you can apply to your life, 0:01:09.680 --> 0:01:11.400 no matter who you are, and I promise you your 0:01:11.480 --> 0:01:13.399 benefit from it, so make sure you stick around for that. 0:01:14.200 --> 0:01:15.279 We're also going to talk. 0:01:15.160 --> 0:01:18.560 About the big N word, motivation, which is important to 0:01:18.600 --> 0:01:21.039 all of us, particularly at this time of year. Stick 0:01:21.040 --> 0:01:55.560 around and let's get into it. This is one of 0:01:55.560 --> 0:01:58.560 those topics that I've touched upon with people or spoken 0:01:58.600 --> 0:02:03.480 to with different illness experts across my journey. But having 0:02:03.480 --> 0:02:07.920 a bit of a listen to our guests talks and research, 0:02:09.040 --> 0:02:14.520 she's absolutely the most well versed and knowledgeable person in 0:02:14.560 --> 0:02:18.400 this space that I've ever heard, so I'm really pumping 0:02:18.400 --> 0:02:20.400 her up before she comes on, so no pressure, but 0:02:20.480 --> 0:02:23.440 I welcome Emily Minoogian. 0:02:23.720 --> 0:02:24.600 Thank you for having me. 0:02:24.960 --> 0:02:27.240 So let's let's start at the start only. First of all, 0:02:27.320 --> 0:02:29.440 welcome and thanks so much for joining us. What is 0:02:29.480 --> 0:02:32.520 our circadian rhythm and why is it so important? 0:02:32.880 --> 0:02:35.000 Yes, that's a loaded questions, so I try to keep 0:02:35.040 --> 0:02:38.440 it as brief as possible, but that's that's our long 0:02:38.480 --> 0:02:44.560 discussion in so Zakidian just is Latin for about a 0:02:44.639 --> 0:02:48.000 day and today we're mainly going to be talking about 0:02:48.280 --> 0:02:50.360 biological rhythms and humans. 0:02:51.000 --> 0:02:52.680 But I think it's important to. 0:02:52.680 --> 0:02:56.440 Realize that every living organism, whether it be bacteria or 0:02:56.440 --> 0:02:59.919 a plant, or a bird or a mammal, all have 0:03:00.600 --> 0:03:04.080 circadian rhythms. And that's because we live on a planet 0:03:04.240 --> 0:03:06.920 that changes over a twenty four hour period, and so 0:03:07.000 --> 0:03:11.079 circadian rhythms are away of your body or whatever organism 0:03:11.280 --> 0:03:14.080 adapting to their environment. So you are the version of 0:03:14.120 --> 0:03:16.880 yourself that you need to be to do whatever it 0:03:16.919 --> 0:03:18.399 is that you need to do at a given time 0:03:18.440 --> 0:03:21.000 of day. And you could see this, you know, really 0:03:21.080 --> 0:03:25.160 kind of in nature, like with predator prey interactions. 0:03:24.440 --> 0:03:26.280 When to hide, when to forage for food. 0:03:26.919 --> 0:03:29.800 But in humans we're thinking about our overall health. We 0:03:29.880 --> 0:03:33.720 can see circadian rhythms in pretty much everything that we do. 0:03:33.800 --> 0:03:36.280 So if you look at a behavioral level, when we're 0:03:36.320 --> 0:03:39.600 awake and when we sleep have this regular twenty four 0:03:39.600 --> 0:03:42.640 hour rhythm. And we often think this is because of 0:03:42.640 --> 0:03:46.000 an alarm clock or you know whatever forced as a 0:03:46.040 --> 0:03:49.200 sciential impact, which obviously has a role in it. But 0:03:49.320 --> 0:03:52.480 even if we lived in a cave and had no 0:03:52.600 --> 0:03:56.560 external cues whatsoever, you would still have an approximately twenty 0:03:56.560 --> 0:03:59.280 four hour rhythm and pretty much every aspect of your 0:03:59.320 --> 0:04:02.960 behavior and your physiology. So sleep wake is a great example, 0:04:03.240 --> 0:04:05.800 but that's only one example of many, many things. So 0:04:05.880 --> 0:04:08.680 even your mood, your cognitive abilities, all are going to 0:04:08.720 --> 0:04:12.000 oscillate throughout the day. If you look at the physiological level, 0:04:12.000 --> 0:04:14.600 pretty much anything you could get tested at a doctor's office, 0:04:14.640 --> 0:04:18.200 so blood pressure or heart rate, hormone release, enzyme production, 0:04:18.320 --> 0:04:20.520 all of those things are cycling over a twenty four 0:04:20.520 --> 0:04:24.920 hour day, so they're extremely important for again aligning everything 0:04:24.960 --> 0:04:26.520 that you do with the right time of day. 0:04:26.560 --> 0:04:28.320 We know that if we disrupt these. 0:04:28.279 --> 0:04:32.840 Rhythms, which is quite common, it's associated with many, many, 0:04:32.880 --> 0:04:36.159 many chronic diseases. You know, a lot of the major ones, 0:04:36.200 --> 0:04:41.400 including diabetes, cardiovascular disease, cancer, effective disorders like depression and 0:04:41.520 --> 0:04:45.200 anxiety disorders, and so we know they're very important in 0:04:45.240 --> 0:04:47.640 other organisms. You can also see that if you disrupt 0:04:47.680 --> 0:04:51.160 your kadie and rhythens enough, you can decrease lifespan. So 0:04:51.200 --> 0:04:53.280 we know it's kind of a crucial part of your 0:04:53.279 --> 0:04:56.160 body that's keeping everything in the right place at the 0:04:56.240 --> 0:04:59.040 right time, kind of coordinating the whole system, and as 0:04:59.080 --> 0:05:02.400 a really important a perspect of overall health. 0:05:02.760 --> 0:05:04.839 Wow, it's brilliantly explained. 0:05:05.080 --> 0:05:08.080 I mean, even as you first started explaining that, the 0:05:08.120 --> 0:05:12.600 first place my head went was the cave woman or 0:05:12.680 --> 0:05:16.640 cave man example of they would work with their circadian rhythms, 0:05:16.760 --> 0:05:20.000 and in today's modern society, so many of us work 0:05:20.040 --> 0:05:20.440 against it. 0:05:20.440 --> 0:05:21.560 I even think about. 0:05:21.960 --> 0:05:25.800 There's many things within our own control where we disrupt 0:05:25.800 --> 0:05:28.920 our circadian rhythm and we shouldn't, you know, Netflix binging 0:05:29.040 --> 0:05:32.080 and you know, whatever, whatever it might be. But then 0:05:32.120 --> 0:05:34.320 there's also some people who don't necessarily. 0:05:34.000 --> 0:05:34.520 Have a choice. 0:05:34.560 --> 0:05:37.880 What if you're a night shift worker or something like that, 0:05:37.960 --> 0:05:39.680 and that's how you make a living and there's not 0:05:39.720 --> 0:05:40.520 an alternative. 0:05:40.560 --> 0:05:41.920 What what are. 0:05:41.839 --> 0:05:46.560 The biggest mistakes or errors or things that really concern 0:05:46.680 --> 0:05:51.000 you that humans do to disrupt their circadian rhythm and 0:05:51.800 --> 0:05:53.839 maybe give us, excuse the partner, a bit of a 0:05:53.839 --> 0:05:54.480 wake up call. 0:05:55.800 --> 0:05:58.080 Yeah, So I think the way to think about it is, 0:05:58.680 --> 0:06:00.880 as far as we're aware, there's a lot of evidence 0:06:00.920 --> 0:06:03.400 to this is that the two biggest cues to tell 0:06:03.440 --> 0:06:05.400 your body what time of day it is that can 0:06:05.440 --> 0:06:09.479 either support your biological rhithms or disrupt them are light 0:06:09.560 --> 0:06:11.960 and food. And we know that light is going to 0:06:12.000 --> 0:06:14.720 be the most direct signal to the clocks in your 0:06:14.720 --> 0:06:17.359 brain that are kind of coordinating everything throughout your body, 0:06:17.360 --> 0:06:21.480 but also are the most dependent for behavioral things like 0:06:21.520 --> 0:06:25.200 sleepwake patterns. And then food is going to directly to 0:06:25.240 --> 0:06:28.440 talk to all the clocks throughout your body, and that's 0:06:28.480 --> 0:06:29.040 based off. 0:06:28.880 --> 0:06:30.039 Of nutrient availability. 0:06:30.120 --> 0:06:32.640 So by controlling food and light, you actually have a 0:06:32.640 --> 0:06:36.280 lot of power there to either disrupt or for good 0:06:36.360 --> 0:06:38.599 or bad. You can do a lot with light and food, 0:06:39.080 --> 0:06:41.400 and I think that those are the common things that 0:06:41.440 --> 0:06:43.680 we do. So just like you mentioned staying up very 0:06:43.720 --> 0:06:46.720 late at night, or even if you don't change time zones, 0:06:46.720 --> 0:06:48.479 which is another thing that our bodies are really not 0:06:48.520 --> 0:06:51.560 capable of doing quickly, even if you don't change the 0:06:51.560 --> 0:06:53.360 time zone, but say you stay up much later on 0:06:53.400 --> 0:06:55.719 a weekend and sleep in much later. We even have 0:06:55.800 --> 0:06:58.320 a term for that, which is social jet lag. Where 0:06:58.520 --> 0:07:00.640 you might not be changing time zones, but your body 0:07:00.760 --> 0:07:04.320 functionally is that can do a lot of harm and 0:07:04.800 --> 0:07:05.800 things that you can do. 0:07:06.160 --> 0:07:07.280 I think the very. 0:07:07.160 --> 0:07:09.000 Simple as far as light goes is just try to 0:07:09.040 --> 0:07:11.120 dim your lights later in the evening, you know, like 0:07:11.240 --> 0:07:13.600 after dinner, start dimming your lights down if you can. 0:07:13.760 --> 0:07:15.920 If you don't have dimmers, turn off a couple around 0:07:15.960 --> 0:07:17.720 the room, so it is getting a little bit darker. 0:07:17.760 --> 0:07:19.480 Give your body that ability. 0:07:19.080 --> 0:07:21.360 To try to get to sleep and trying to keep 0:07:21.400 --> 0:07:24.440 a more consistent schedule when possible. That being said, depending 0:07:24.480 --> 0:07:27.000 on the schedule that's not always possible, and sometimes it's 0:07:27.040 --> 0:07:28.960 the weekdays that are really more of the problem than 0:07:29.000 --> 0:07:30.480 the weekends, and you need that recovery. 0:07:30.520 --> 0:07:32.960 So that gets into a lot of nuance. But to 0:07:33.000 --> 0:07:35.360 your other question of what about. 0:07:35.120 --> 0:07:37.760 Shift workers, So this is something very close to my heart, 0:07:37.840 --> 0:07:40.040 because that is a serious problem. 0:07:40.320 --> 0:07:42.280 It's not just a choice. 0:07:42.360 --> 0:07:44.560 We have people that are on call twenty four to 0:07:44.560 --> 0:07:47.520 seven for us because we need them. In fact, we 0:07:47.640 --> 0:07:50.600 just completed a study that we called the Healthy Hero Study, 0:07:50.640 --> 0:07:53.920 working with twenty four hour fighter fighters, because people like 0:07:53.960 --> 0:07:58.000 firefighters and doctors and nurses and police, they're all the 0:07:58.040 --> 0:08:00.559 heroes of our society that are protecting us four hours 0:08:00.560 --> 0:08:02.960 a day and for better or for worse, you know, 0:08:02.960 --> 0:08:05.160 it's probably hurting them and so we wanted to do 0:08:05.200 --> 0:08:07.800 whatever we could to help them in any way. And 0:08:07.920 --> 0:08:09.920 for shift workers, you know, we can't tell them to 0:08:09.960 --> 0:08:11.480 turn off the lights and go to bed at night 0:08:11.520 --> 0:08:14.880 because obviously their job doesn't let them do that. What 0:08:14.960 --> 0:08:17.680 we could potentially do, though, is tell them when to eat. 0:08:17.880 --> 0:08:21.720 And so in this study we just completed, we did 0:08:21.760 --> 0:08:24.320 have firefighters go on what we call a time restricted 0:08:24.360 --> 0:08:27.760 eating diet, where they're eating during their active phase during 0:08:27.800 --> 0:08:30.320 the day, the same time of day every day, whether 0:08:30.360 --> 0:08:32.079 it's a work day or not, and. 0:08:32.000 --> 0:08:33.760 We saw that it was feasible for them to do this. 0:08:33.840 --> 0:08:36.760 So they ate within a consistent ten hour window, so 0:08:36.840 --> 0:08:40.040 for example, nine am till seven pm, and they did 0:08:40.080 --> 0:08:43.200 that every day for three months and we saw that 0:08:43.280 --> 0:08:45.760 there it was very feasible, there is no problems with 0:08:45.840 --> 0:08:48.600 doing it. We saw overall decreases in some of the 0:08:48.720 --> 0:08:51.800 lipids that can cause heart attacks even within a generally 0:08:51.840 --> 0:08:55.079 healthy population, and then the ones that were predisposed to 0:08:55.160 --> 0:08:57.600 risk factors, we saw decreased blood pressure and we also 0:08:57.679 --> 0:09:01.400 saw improvements in glucoast regular which was really exciting to 0:09:01.440 --> 0:09:03.120 see that all they had to do was change the 0:09:03.160 --> 0:09:05.840 timing of when they eat and see these benefits. And 0:09:05.880 --> 0:09:08.880 those are super critical for shift workers because we know 0:09:09.000 --> 0:09:11.800 that they have increased risk for these cardio metabolic diseases, 0:09:11.800 --> 0:09:14.400 so this may be something that could be preventative or 0:09:14.440 --> 0:09:14.719 as a. 0:09:14.640 --> 0:09:15.559 Co treatment for them. 0:09:15.600 --> 0:09:17.880 So that's something we're excited about following up on on 0:09:17.880 --> 0:09:20.240 a bigger scale, but this is already a pretty large sized, 0:09:20.600 --> 0:09:23.760 randomized control trial, So there are some things you can do, 0:09:23.880 --> 0:09:27.040 but it is trickier for some than others. 0:09:27.360 --> 0:09:32.040 What a brilliant, brilliant study and obviously yeah tip of 0:09:32.040 --> 0:09:34.559 the Osberg, but could help millions of people all over 0:09:34.600 --> 0:09:34.880 the world. 0:09:35.640 --> 0:09:37.240 Let's just go back to the lot there. 0:09:37.280 --> 0:09:40.080 Because you spoke about dimming the lights before you go 0:09:40.160 --> 0:09:43.520 to bed, what about letting lot wake you up? 0:09:44.120 --> 0:09:45.640 Am I better off to have my. 0:09:46.280 --> 0:09:50.040 Curtains open and let the sunlight naturally? I mean I 0:09:50.120 --> 0:09:52.200 say that like I have a choice. I have a 0:09:52.240 --> 0:09:52.760 three year. 0:09:52.679 --> 0:09:54.520 Old who wakes me have at five thirty every morning. 0:09:54.840 --> 0:09:58.319 But assuming I didn't have the little Charlie alarm clock, 0:09:58.840 --> 0:10:01.120 am I better off to not have the curtains drawn 0:10:01.280 --> 0:10:04.120 and to and to let the sun mike me out? 0:10:04.480 --> 0:10:04.720 Yeah? 0:10:04.880 --> 0:10:08.280 It depends on what your what your schedule is ideally, 0:10:08.840 --> 0:10:11.280 and that there's actually been a study that showed the 0:10:11.280 --> 0:10:13.960 best way to kind of resink your circadian rhythms is 0:10:14.000 --> 0:10:15.959 to go camping for a week where the only light 0:10:16.040 --> 0:10:19.360 you have is firelight, and that way you'll find out 0:10:19.440 --> 0:10:22.200 kind of how your body relates to light, because not 0:10:22.280 --> 0:10:24.440 everyone will wake up at the same time in relation 0:10:24.520 --> 0:10:26.440 to light, so it's actually there's a term for this 0:10:26.559 --> 0:10:29.800 called chronotype. So warning people will wake up a little 0:10:29.800 --> 0:10:32.480 bit before the sun comes out. Later, people will wake 0:10:32.520 --> 0:10:34.360 up a little after the sun comes out. We're all 0:10:34.400 --> 0:10:37.120 a little bit around there. So it's not that everyone 0:10:37.120 --> 0:10:39.040 should be waking up at the exact same time. You 0:10:39.160 --> 0:10:41.960 have some uniqueness to the clocks within your body and 0:10:41.960 --> 0:10:46.240 how it relates to light exposure. But ideally, regardless of 0:10:46.280 --> 0:10:48.800 the light, you would be waking up on your own 0:10:48.840 --> 0:10:51.440 without an alarm clock, around the same time every day. 0:10:51.920 --> 0:10:54.640 So if you find that, you know, no matter what 0:10:54.760 --> 0:10:56.679 day it is, if your alarm clock doesn't go off, 0:10:56.720 --> 0:10:59.240 you're waking up within fifteen minutes at the same time, 0:10:59.520 --> 0:11:01.920 you're probably on a pretty good circadian cycle, and you're 0:11:01.960 --> 0:11:04.800 probably waking up when your body is expecting it, whereas 0:11:04.840 --> 0:11:07.560 if you're waking up with an alarm clock, it's you know, 0:11:07.679 --> 0:11:10.520 it feels horrible to be woken up at that time 0:11:10.559 --> 0:11:12.040 because you're in the middle of a deep sleep. You're 0:11:12.080 --> 0:11:14.800 probably waking up not at the right time. Your body's 0:11:14.840 --> 0:11:17.920 not able to anticipate it. And that's that's really kind 0:11:17.920 --> 0:11:20.079 of a sign that you need to get your sleep 0:11:20.080 --> 0:11:21.760 patterns a little bit better under control. 0:11:21.960 --> 0:11:22.120 Yeah. 0:11:22.160 --> 0:11:22.600 I like that. 0:11:22.640 --> 0:11:24.400 I mean you mentioned the term, which I loved and 0:11:24.440 --> 0:11:26.560 I never heard before social jet lag before. I have 0:11:26.600 --> 0:11:29.800 a teenage daughter, and any of our listeners out there 0:11:29.800 --> 0:11:34.199 they have teenagers. I have a bit of an ongoing discussion, 0:11:34.280 --> 0:11:38.960 let's call it with my wife, because EV likes to 0:11:39.040 --> 0:11:43.480 catch up on the weekends, and you know, sleeps into 0:11:43.559 --> 0:11:47.240 ten eleven o'clock and then kind of you know, sloths 0:11:47.280 --> 0:11:50.880 around till midday and then she's highly alert, and then 0:11:50.920 --> 0:11:53.840 she's still highly alert late at night. But you see it, 0:11:53.920 --> 0:11:56.520 you know, on this cycle every week that then comes 0:11:56.520 --> 0:12:00.760 Sunday night, she's still highly alert and vable at getting 0:12:00.760 --> 0:12:03.080 out of bad you know, particularly men. I choose that Wednesday. 0:12:03.120 --> 0:12:05.880 She almost gets the hang of it by Thursday, and 0:12:05.880 --> 0:12:07.520 then the random at guys around again. 0:12:07.640 --> 0:12:09.600 So can you sleep too much? 0:12:09.760 --> 0:12:10.280 Yes and no. 0:12:10.360 --> 0:12:13.800 But I'm very glad you brought this up because I 0:12:13.880 --> 0:12:16.400 think this is actually the perfect example of when the 0:12:16.400 --> 0:12:17.959 weekdays are the problem. 0:12:17.760 --> 0:12:18.600 Not the weekends. 0:12:19.040 --> 0:12:21.920 Raw raw. This is because just like we were talking 0:12:21.920 --> 0:12:25.320 about your chronotype, it actually changes throughout your lifespan. So 0:12:25.440 --> 0:12:27.760 when you're very young, it's its earliest phase. 0:12:27.800 --> 0:12:29.439 You wake up earlier, you go to bed earlier. 0:12:29.559 --> 0:12:32.480 Okay, As you age, it starts to decrease, like delay 0:12:32.559 --> 0:12:35.160 a little bit. And right when you go through puberty, 0:12:35.240 --> 0:12:37.840 so the teenage years through the early twenties or when 0:12:37.880 --> 0:12:40.920 you're at your latest chronotype, your body wants to stay up. 0:12:40.920 --> 0:12:44.280 Later and get up later. It's just very natural. 0:12:44.320 --> 0:12:47.600 Again, if you were in that same kind of system 0:12:47.640 --> 0:12:50.360 with no cues, you would still be delayed. 0:12:50.400 --> 0:12:52.280 It's it's normal for them to be delayed. 0:12:52.520 --> 0:12:55.880 So but by that russianale, And do you think school 0:12:55.880 --> 0:12:57.960 should start lighter? 0:12:58.320 --> 0:12:58.560 Yes? 0:12:58.760 --> 0:13:02.320 And this is at least here in San Diego. School 0:13:02.320 --> 0:13:06.720 times have now officially delayed. Actually throughout California, school times 0:13:06.760 --> 0:13:07.920 have delayed for high school. 0:13:08.440 --> 0:13:09.760 So they used to start. 0:13:09.480 --> 0:13:11.600 Around seven in the morning. Now they're not allowed to 0:13:11.640 --> 0:13:13.400 start before eight thirty in the morning. 0:13:13.520 --> 0:13:13.840 Wow. 0:13:13.920 --> 0:13:17.080 And the research that's been done on this by delaying 0:13:17.120 --> 0:13:19.320 school start times by an hour, a lot of people 0:13:19.320 --> 0:13:21.199 were critical of this, saying, oh, the students will just 0:13:21.240 --> 0:13:23.120 stay up later and they'll just sleep in more and 0:13:23.120 --> 0:13:25.760 they're not going to get any more sleep. They're just 0:13:25.840 --> 0:13:28.679 going to be shifted more, and that's actually not true. 0:13:28.760 --> 0:13:31.160 For every hour you seem to delay the school start time, 0:13:31.240 --> 0:13:33.920 kids are actually getting an extra forty five minutes of sleep. 0:13:33.960 --> 0:13:36.720 So maybe there's a little bit of enjoying your time 0:13:36.760 --> 0:13:39.720 off your later start, but a majority of that time 0:13:39.800 --> 0:13:43.040 is going towards more sleep at night. So I think 0:13:43.040 --> 0:13:46.320 when it comes to teenagers, you have to really try 0:13:46.360 --> 0:13:48.680 to create good sleep habits. I know it's a lot 0:13:48.760 --> 0:13:51.679 easier said than done, trying not to do these things 0:13:51.679 --> 0:13:53.800 that make it even harder to fall asleep, like a 0:13:53.800 --> 0:13:56.040 lot of screen time just before bed, or playing on 0:13:56.080 --> 0:13:58.120 a phone or playing on a tablet, and that's not 0:13:58.280 --> 0:14:01.800 just a teenager thing, that's all alts have screen addictions 0:14:01.840 --> 0:14:05.160 and many of us do this. But trying to be 0:14:05.240 --> 0:14:07.880 more diligent about that where you are making it so 0:14:08.120 --> 0:14:10.600 you're giving your body the best chance to fall asleep 0:14:11.080 --> 0:14:14.680 at a reasonable time on a weeknight, and then honestly, 0:14:14.720 --> 0:14:17.000 they're probably still waking up a bit too early for 0:14:17.040 --> 0:14:19.480 their bodies. They're probably having to force themselves to wake up, 0:14:19.480 --> 0:14:22.440 So allowing for recovery sleep on the weekends I think 0:14:22.520 --> 0:14:24.200 is a very reasonable thing to do. 0:14:24.640 --> 0:14:26.600 That being said, when they do wake up, getting. 0:14:26.320 --> 0:14:28.880 A lot of bright light, getting a little bit more 0:14:28.880 --> 0:14:30.600 activity in the morning can be a good way to 0:14:30.640 --> 0:14:32.680 try to kind of keep up with that and tell 0:14:32.720 --> 0:14:36.600 your body it's time to be awake. But it's not 0:14:36.680 --> 0:14:40.520 quite as simple as teenagers are being lazy and sleeping in. 0:14:40.600 --> 0:14:42.240 It is a bit more complex than that, and they 0:14:42.280 --> 0:14:45.360 really are having to fight their biological clocks a lot 0:14:45.360 --> 0:14:47.160 of the time to wake up as early as they 0:14:47.200 --> 0:14:48.440 have to on weekdays. 0:14:48.440 --> 0:14:51.640 Most of the time, I'm really glad I understand that 0:14:51.640 --> 0:14:53.560 bet up because I'm a bit I'm a bit of 0:14:53.560 --> 0:14:54.280 a dressage. 0:14:55.040 --> 0:14:58.200 But it does my complaints and I'm in trum. I'm 0:14:58.320 --> 0:14:59.320 trying to do it for her. 0:15:00.360 --> 0:15:04.600 So you touched on the exercise from my own experience, 0:15:04.720 --> 0:15:07.760 I know if I get up and I exercise, I'm 0:15:07.880 --> 0:15:12.680 positive I feel more awake, more alert, more energy, increased mood. 0:15:13.000 --> 0:15:16.720 I don't think that that's leasabo, I'm sure of it. 0:15:16.760 --> 0:15:20.800 Is there evidence to suggest that that is the case. 0:15:20.840 --> 0:15:24.280 And if that is the case, are there rules or 0:15:24.320 --> 0:15:28.200 guidelines around how quickly, you know, within what time of 0:15:28.240 --> 0:15:31.200 waking should we get the exercise types of you know, 0:15:31.240 --> 0:15:33.280 should it be intense exercise. 0:15:33.120 --> 0:15:36.760 The timing of exercise is a field that's rapidly growing, 0:15:36.920 --> 0:15:39.120 and there's a lot that's already known, but it's really 0:15:39.160 --> 0:15:41.080 starting to be studied a lot more now, So I 0:15:41.080 --> 0:15:43.320 think a lot more will come out on this from 0:15:43.320 --> 0:15:45.280 what we know now. Like I said, your body is 0:15:45.360 --> 0:15:47.680 a different version of itself at different times of day, 0:15:48.240 --> 0:15:51.680 so you actually have your greatest muscle strength and greatest 0:15:51.840 --> 0:15:55.840 endurance abilities in the late afternoon. So assuming you wake 0:15:55.960 --> 0:15:58.360 up somewhere between seven and eight, maybe go to better 0:15:58.360 --> 0:16:01.480 around ten. This is talking somewhere around four ish three 0:16:01.560 --> 0:16:04.360 to four pm is probably when you'll actually do the 0:16:04.400 --> 0:16:06.360 best on an activity. Like if you're trying to break 0:16:06.400 --> 0:16:09.040 a personal record, you'll probably do it in the afternoon. 0:16:09.560 --> 0:16:10.320 Couldn't agree more. 0:16:10.360 --> 0:16:12.480 If I try in white so I'm much strong, I 0:16:12.520 --> 0:16:14.640 definitely don't lift the most I can lift if I'm 0:16:14.640 --> 0:16:15.840 doing a six am workout. 0:16:15.920 --> 0:16:19.400 Yeah, so that's pretty well and you've already noticed that, right, 0:16:19.480 --> 0:16:23.000 And then exercises absolutely an arousal queue. So as far 0:16:23.040 --> 0:16:25.640 as waking up, if you are forcing yourself to be active, 0:16:25.680 --> 0:16:27.800 it can definitely be a stimulant to wake you up, 0:16:27.840 --> 0:16:31.920 So that's definitely understood. There is some interesting situations with 0:16:32.040 --> 0:16:35.760 exercising early mornings, so it has been associated with increased 0:16:35.760 --> 0:16:38.120 weight loss if you're trying to work out to lose weight, 0:16:38.440 --> 0:16:41.200 because if you haven't eaten yet. Specifically, if you're working 0:16:41.200 --> 0:16:43.280 out after you know you wake up and you work 0:16:43.280 --> 0:16:46.120 out before you eat for the day, you're tapping into 0:16:46.160 --> 0:16:49.440 more energy stores that you have, which functionally you are fat, 0:16:49.680 --> 0:16:52.520 so it can be better for breaking down fat. The 0:16:52.560 --> 0:16:55.760 only issue that's come up with that is for individuals 0:16:55.760 --> 0:16:58.800 with type two diabetes, sometimes that can be an issue 0:16:58.840 --> 0:17:00.520 to exercise first in the morning. 0:17:00.520 --> 0:17:02.840 It actually can cause gluecost regulation issues. 0:17:03.160 --> 0:17:05.520 So for certain you know, if you have a chronic disease, 0:17:05.560 --> 0:17:08.239 i'd always recommend talking to your physician first about what 0:17:08.280 --> 0:17:10.879 the best time you know to exercise is for you, 0:17:11.080 --> 0:17:13.000 or any kind of those things. But if you're a 0:17:13.040 --> 0:17:16.600 generally healthy adult, I would say getting any exercise throughout 0:17:16.600 --> 0:17:19.440 the day is ideal. Whenever you can, you know, fit 0:17:19.480 --> 0:17:21.080 it in. Some people can do it in the morning, 0:17:21.160 --> 0:17:24.160 some people cannot, So I'd say whenever is good, but yes, 0:17:24.200 --> 0:17:26.360 the morning one will probably wake you up, might help 0:17:26.400 --> 0:17:29.000 you burn fat a little bit faster. If you're trying 0:17:29.000 --> 0:17:31.600 to break records, I would definitely go for the afternoon. 0:17:32.240 --> 0:17:33.840 I would say the one time I would try to 0:17:33.880 --> 0:17:36.680 avoid is too close to bedtime. So I think three 0:17:36.680 --> 0:17:39.200 hours before you go to bed should be a detox 0:17:39.240 --> 0:17:39.840 for your body. 0:17:39.920 --> 0:17:42.720 Low light, no food, no exercise. 0:17:42.520 --> 0:17:44.800 To let your body came down, let you get be 0:17:44.880 --> 0:17:46.760 able to go to sleep, you know, don't give any 0:17:46.800 --> 0:17:49.240 of the cues that it's time to be awake. Aside 0:17:49.240 --> 0:17:52.199 from that, I think exercise whenever you can, and just 0:17:52.400 --> 0:17:55.080 maybe be aware you you know, because you didn't get 0:17:55.080 --> 0:17:57.479 your personal best six am doesn't mean you're weaker than 0:17:57.480 --> 0:17:58.399 you were when you did. 0:17:58.240 --> 0:18:01.679 It it for few Yeah, absolutely, So three hour detox 0:18:01.760 --> 0:18:05.760 is your is your advice, you know, wanding everything down, 0:18:05.840 --> 0:18:08.879 lots stimulation, I think that's general. 0:18:08.960 --> 0:18:11.280 That's the very general one. I think. 0:18:11.400 --> 0:18:14.280 Yeah, I would go with yeah, And that's a little 0:18:14.280 --> 0:18:16.679 bit anecdotal, right. We haven't done this as an exact 0:18:16.720 --> 0:18:19.199 experiment yet, but from everything that we do know, I 0:18:19.240 --> 0:18:20.600 think I would say. 0:18:20.480 --> 0:18:22.760 A minimum of three hours, and it might be more 0:18:22.800 --> 0:18:23.000 than that. 0:18:23.119 --> 0:18:23.280 Right. 0:18:23.320 --> 0:18:24.920 So one of the main things that we're setting is 0:18:24.960 --> 0:18:27.840 the timing and eating, and for that we usually recommend 0:18:27.840 --> 0:18:30.880 an eight to ten hour eating interval. So the way 0:18:30.920 --> 0:18:33.040 I like to think about it is, say you're in 0:18:33.119 --> 0:18:35.680 bed or at least resting for eight hours a day, 0:18:36.040 --> 0:18:39.600 I'd say, don't consume anything that aside from water, drink 0:18:39.640 --> 0:18:41.880 water whenever, just to get that out there. Drink water 0:18:41.920 --> 0:18:44.440