Did you know…about 50-70 million Americans suffer from some sort of sleep disorder? If you average less than 6 hours of sleep per day you are 7.5 times to have a higher BMI. Yes, sleep is important for a variety of reasons. Ever wonder how you may find ways to connect what you do and how it affects sleep and how sleep affects what you do? We have it here. This one is for all levels and is essentially an above-average explanation of how sleep works by walking us through layers of details to explain cause and effect, motor control, memory, focus, immune system…any kind of cognitive function and sets it up with actionable items to connect how to optimize sleep and performance. From individuals, athletes, to businesses or military…seek to understand as we continue the mission to serve. - https://teamexos.com/ - https://www.linkedin.com/company/exos/ - https://www.teamexos.com/athlete/military - https://www.linkedin.com/in/john-stemmerman-8a29969/ - sunderwood@teamexos.com - ahobgood@teamexos.com - https://www.linkedin.com/company/the-andrews-institute/ - http://www.andrewsinstitute.com/ - https://andrewsref.org/ - https://andrewsref.org/donate/ -------------------------------------------------------- Episode Transcript: 00;00;08;00 - 00;00;28;16
You're listening to the Oracle MAVEN podcast where we bring people together from the veteran affiliated community to highlight employees, partners, organized missions and those who are continuing the mission to serve. Welcome to the MAVEN podcast. I'm your host, Chris Spencer. And in this fourth episode of our XO series, I'm joined by our guest, John STEMMER Min, senior vice president of Performance at Exos.
00;00;28;18 - 00;00;46;26
Did you know about 50 to 70 million Americans suffer from some sort of sleep disorder? Or how about if you have less than 6 hours of sleep, you are seven times more likely to have a higher BMI? Yep. Sleep is important for a variety of reasons. Ever wonder how you may find ways to connect what you do and how it affects sleep and how sleep affects what you do?
00;00;46;27 - 00;01;07;11
We have it here. This one is for all levels and is essentially an above average explanation of how sleep works. By walking us through layers of details to explain cause and effect, motor control, memory focused immune system and any cognitive functions, and sets it up with actionable items to connect how to optimize sleep and performance from individuals, athletes to businesses or military.
00;01;07;12 - 00;01;23;25
Seek to understand as we continue the mission to serve. John's contact details are in the podcast description, and you can always find me on LinkedIn. Thanks for listening. We hope you enjoy this episode and please remember to check in on your buddies and family. John How's it going?
00;01;23;27 - 00;01;28;16
Speaker 2
Chris It's it's great to be here. Thank you for having me. Excited to dive into this topic.
00;01;28;23 - 00;01;58;18
Oh, you bet. No, it's pleasure and I appreciate you taking time out of your schedule to come in here and share with us what we're talking about today is sleep. So, John Steadman, SVP of Performance from Exos, coming here to share not only a little bit about himself, how he came to be, where he where he is, like we had with Anthony and Stephan from our previous episodes and how it correlates to the, I assume, the purpose and the passion of the role that he's in and the desire to be able to extend it beyond the small circles.
00;01;58;18 - 00;02;11;18
And as far as the reach can be within Exos through clients and brand that's being built off the expertise of everybody that works there. So, John, if you wouldn't mind, take some time and let us know more about you.
00;02;11;21 - 00;02;12;08
Speaker 2
Appreciate that.
00;02;12;08 - 00;02;14;00
So I.
00;02;14;02 - 00;02;16;08
Speaker 2
Come from a Navy family, so I was actually born.
00;02;16;08 - 00;02;18;17
In Puerto Rico on a.
00;02;18;17 - 00;02;25;16
Speaker 2
Navy installation there. My dad had recently retired. I was stationed there. Both my parents were in the Navy.
00;02;25;19 - 00;02;27;00
Ended up moving to.
00;02;27;00 - 00;02;34;00
Speaker 2
Tampa, which I say I'm from in most conversations. Everybody asked me where I'm from in Tampa, Florida, and so.
00;02;34;07 - 00;02;37;17
I grew up doing a lot of things that probably a lot of.
00;02;37;17 - 00;02;38;22
Speaker 2
Your listeners.
00;02;38;24 - 00;02;47;19
Are doing. But I was very average in athletics. I played football player, did wrestling, did a lot of outdoor time.
00;02;47;19 - 00;02;49;26
Speaker 2
With my father. So hunting and fishing.
00;02;49;29 - 00;02;58;16
And that was probably the bulk of what I did growing up. I also loved working out and it was probably more for what?
00;02;58;19 - 00;03;00;08
Speaker 2
Because I think we're probably close to the same.
00;03;00;08 - 00;03;02;12
Age, but probably more.
00;03;02;12 - 00;03;08;21
Speaker 2
For the esthetic purposes and probably some of the sports performances versus where we are today in a.
00;03;08;21 - 00;03;11;02
Very.
00;03;11;05 - 00;03;14;06
Speaker 2
Kind of advanced CIMA performance optimization world.
00;03;14;07 - 00;03;16;20
Now. And you.
00;03;16;20 - 00;03;17;12
Speaker 2
May remember some of the.
00;03;17;12 - 00;03;19;21
Stuff, you know, the reader entering.
00;03;19;21 - 00;03;20;28
Speaker 2
£10 weight said.
00;03;21;00 - 00;03;21;05
That.
00;03;21;05 - 00;03;23;17
Speaker 2
Was in the porch of the garage and the bench.
00;03;23;17 - 00;03;27;23
That, you know, would normally fall apart.
00;03;27;25 - 00;03;31;20
And some of some of the weights with the sand inside the place, Right?
00;03;31;24 - 00;03;33;27
Speaker 2
Yeah, that's exactly right.
00;03;34;00 - 00;03;35;00
And had my.
00;03;35;00 - 00;03;37;12
Speaker 2
Muscle and fitness I would pick up at the grocery store every.
00;03;37;12 - 00;03;38;15
Day and you know.
00;03;38;15 - 00;03;40;01
Speaker 2
Joe readers ultimate bodybuilding.
00;03;40;01 - 00;03;41;14
So that was probably.
00;03;41;14 - 00;03;43;19
Speaker 2
The genesis of.
00;03;43;22 - 00;03;45;03
How I got into human.
00;03;45;03 - 00;03;50;12
Speaker 2
Performance. And at that point, it wasn't it wasn't the catalyst. It's I wanted to look decent with my shirt off.
00;03;50;12 - 00;03;51;10
And do a little bit.
00;03;51;10 - 00;03;52;18
Speaker 2
Better the sports.
00;03;52;21 - 00;03;55;12
That I was into.
00;03;55;14 - 00;03;57;15
Speaker 2
And as I was.
00;03;57;15 - 00;03;59;06
Kind of growing up and.
00;03;59;09 - 00;04;07;24
Speaker 2
Graduated high school, went to college, started kind of just getting my prerequisites underneath my belt, went to a community college, actually.
00;04;07;27 - 00;04;10;01
Before figuring out what I really wanted to.
00;04;10;01 - 00;04;11;28
Speaker 2
Do, was working full time.
00;04;12;00 - 00;04;13;15
Around that and.
00;04;13;15 - 00;04;15;06
Speaker 2
Finally realized that there's this.
00;04;15;12 - 00;04;18;18
Actually kind of growing job field where working.
00;04;18;18 - 00;04;20;09
Speaker 2
Out can be your job. And so.
00;04;20;16 - 00;04;20;17
I.
00;04;20;22 - 00;04;27;20
Speaker 2
Went to school for Physical education, got my degree from the University of South Florida. One of my internships.
00;04;27;20 - 00;04;29;02
Out of there landed me.
00;04;29;02 - 00;04;34;05
Speaker 2
And a location Sarasota, this small private gym, but it was also international coach.
00;04;34;05 - 00;04;35;21
For Olympic weightlifting.
00;04;35;24 - 00;04;38;29
Speaker 2
And his name's Rick Lansky, so he'd be one of my mentors.
00;04;39;01 - 00;04;39;29
Growing up.
00;04;40;02 - 00;04;52;08
Speaker 2
My internship turned into a job, which also turned into an introduction to another one of my mentors. His name's Jeff Stone, and that was with the Lassie Sports Performance, which was mostly at youth focused franchise model.
00;04;52;08 - 00;04;53;03
For for.
00;04;53;03 - 00;04;57;05
Speaker 2
Performance. It's been quite a few years there.
00;04;57;08 - 00;04;58;21
And some really other great.
00;04;58;21 - 00;04;59;15
Speaker 2
Mentors Corey.
00;04;59;15 - 00;05;02;01
Goodwin, Nathan Hoyt, and then.
00;05;02;03 - 00;05;03;12
Speaker 2
Just his own.
00;05;03;14 - 00;05;03;22
New.
00;05;03;22 - 00;05;09;27
Speaker 2
Mark Verstegen, Mark Steyn is the founder of Exos. So I started as Athletes performance in 1999.
00;05;09;29 - 00;05;10;08
And.
00;05;10;08 - 00;05;13;03
Speaker 2
Basically Jeff and Mark got the band back together and Jeff brought.
00;05;13;03 - 00;05;14;17
Me along.
00;05;14;19 - 00;05;15;23
Speaker 2
And kind of this inflection.
00;05;15;23 - 00;05;18;27
Point of kind of growth trajectory.
00;05;18;27 - 00;05;21;27
Speaker 2
For access at the time.
00;05;22;00 - 00;05;24;29
So that's kind of how I landed where I am.
00;05;25;01 - 00;05;32;26
Speaker 2
I've been there 17 years now, so I started with the organization in 26, pretty much a lowly strength coach performance specialist at the time.
00;05;32;26 - 00;05;34;07
And worked my way through.
00;05;34;07 - 00;05;36;11
Speaker 2
Various leadership positions.
00;05;36;12 - 00;05;39;04
And you know, where I am.
00;05;39;10 - 00;05;41;17
Speaker 2
Today is.
00;05;41;19 - 00;05;46;09
A very passionate role with a company that.
00;05;46;11 - 00;05;49;21
Speaker 2
Puts people first but humans first and.
00;05;49;23 - 00;05;50;27
Really is.
00;05;50;29 - 00;05;53;28
Speaker 2
You know, as Anthony realized before, seeking to understand.
00;05;54;01 - 00;05;55;03
How can we help.
00;05;55;06 - 00;05;58;19
Speaker 2
The person that shows up in front of us as well to.
00;05;58;22 - 00;06;01;12
In there. I've done a fair amount of work with kind of our.
00;06;01;12 - 00;06;05;17
Speaker 2
Tactical populations, whether that's through or some of our education.
00;06;05;20 - 00;06;06;18
That we've delivered.
00;06;06;19 - 00;06;16;01
Speaker 2
I spent a fair amount of time managing one of our first human performance contracts, which was part of the preservation of force and family, which was a so-called wide initiative.
00;06;16;04 - 00;06;17;09
We were one of the.
00;06;17;09 - 00;06;19;25
Speaker 2
Companies that supported. So basically.
00;06;19;25 - 00;06;20;24
Hiring.
00;06;20;26 - 00;06;24;21
Speaker 2
Practitioners across all domains to support that.
00;06;24;23 - 00;06;27;12
As well too. And I really do have a.
00;06;27;12 - 00;06;29;29
Speaker 2
Passion for the tactical space.
00;06;30;02 - 00;06;33;09
Coming from a military family and.
00;06;33;11 - 00;06;34;29
Speaker 2
Never had a chance to serve myself.
00;06;34;29 - 00;06;36;01
But have a really.
00;06;36;01 - 00;06;37;12
Speaker 2
Deep appreciation for.
00;06;37;12 - 00;06;38;14
People who are willing to put it.
00;06;38;14 - 00;06;49;16
Speaker 2
On the line as well as the family members that support them. And then even down to some events, we've run for Gold Star families in launching other kind of smaller contracts in.
00;06;49;19 - 00;06;49;28
Kind of.
00;06;49;28 - 00;06;53;29
Speaker 2
Backwoods European countries in support of DOD initiatives.
00;06;53;29 - 00;06;58;01
Where you're washing out a old garage.
00;06;58;01 - 00;06;59;20
Speaker 2
With fire hoses to set up.
00;06;59;20 - 00;07;00;04
Kind of.
00;07;00;04 - 00;07;01;11
Speaker 2
A austere training.
00;07;01;11 - 00;07;03;19
Environment and kind of.
00;07;03;22 - 00;07;05;00
Speaker 2
You know, those are some of the.
00;07;05;00 - 00;07;05;08
More.
00;07;05;08 - 00;07;06;11
Speaker 2
Interesting and.
00;07;06;15 - 00;07;06;23
Fun.
00;07;06;23 - 00;07;07;20
Speaker 2
Or times that I think.
00;07;07;20 - 00;07;09;13
I've had in my career.
00;07;09;15 - 00;07;39;07
You're setting it up. Those are a lot of the areas to where our people believe training used to be. So let's go back to what you started to talk about, because back in those days, people say eighties, nineties, the mindset was always trained. You never really you never really heard about sleep. I mean, you heard maybe about nutrition and that's when that nutrition, fad, fad, it's probably not a fad, but it's, you know back then it was, it was the saying, you know, all these nutrition supplement stores were coming and opening up and things like that.
00;07;39;10 - 00;08;07;28
Flex Magazine, Muscle and Fitness, you know, your magazine, all of those all of those sources of information obviously had to say pay for themselves. But they would have now the marketing and those elements to where there was a push to understand there was more along the lines of working out and how the supplements would work. But not a lot of information surrounding how you can sleep, how rest played, a factor in even between sets and things like that, because you had a bunch of different styles.
00;08;07;28 - 00;08;26;14
So the evolution of it all, we've heard from Steph and Anthony and now we'll hear from you how it all connects. So setting up between the plan, the nutrition element, let's let's get into it. So sleep, how do you how do you incorporate that?
00;08;26;17 - 00;08;27;08
Yeah.
00;08;27;10 - 00;08;28;06
Speaker 2
Let's, let's kind of.
00;08;28;06 - 00;08;28;22
Paint a real.
00;08;28;22 - 00;08;35;15
Speaker 2
Good picture just to have some context. So we've got to kind of the movement side that Anthony talked about. We're going to hit sleep, which is going to be a key.
00;08;35;17 - 00;08;37;12
Probably the number one recovery strategy.
00;08;37;12 - 00;08;39;04
Speaker 2
And I'm going to get into some of the details around.
00;08;39;04 - 00;08;40;08
That.
00;08;40;10 - 00;08;44;06
Speaker 2
Nutrition is a key one like we've already talked about. There's all this also is.
00;08;44;06 - 00;08;45;11
Idea that will be in.
00;08;45;11 - 00;08;52;27
Speaker 2
In some of our future episodes of reflection and basically values, motivators goals.
00;08;52;29 - 00;08;55;16
And you be aware of what's happening and in the.
00;08;55;18 - 00;09;03;08
Speaker 2
Real time awareness, how can you proactively set your up for success and reactively? Think about things like an air show as the completion of your day. Do you do.
00;09;03;08 - 00;09;04;23
An air of What did I do.
00;09;04;23 - 00;09;21;09
Speaker 2
Well today? What did I do? What today? What can I do better tomorrow? And then regulation, which I'll touch on a little bit in this probably just because it's a great strategy to support sleep. But how can you actually utilizing different strategies, leverage your nervous system to either Upregulate or Downregulate? So those are some key areas I would talk about.
00;09;21;09 - 00;09;23;12
So we're going.
00;09;23;12 - 00;09;26;27
Speaker 2
To dive into sleep, but those are kind of the main components that our team thinks about when.
00;09;26;27 - 00;09;27;12
We're putting.
00;09;27;12 - 00;09;28;17
Speaker 2
Things together as well too.
00;09;28;17 - 00;09;30;12
But yeah.
00;09;30;12 - 00;09;35;06
Speaker 2
We get into it in just, just for the audience. I'm not a sleep scientists.
00;09;35;09 - 00;09;37;29
I'm not a doctor or anything like that.
00;09;37;29 - 00;09;42;00
Speaker 2
Kind of the main sources that I've gotten this from and I'd recommend you checking this out.
00;09;42;03 - 00;09;42;11
Now.
00;09;42;11 - 00;09;42;27
Speaker 2
Walker is.
00;09;42;27 - 00;09;45;15
A really well known.
00;09;45;17 - 00;09;46;28
Speaker 2
Voice out there on sleep.
00;09;46;28 - 00;09;49;12
Probably the the eminent.
00;09;49;14 - 00;09;50;03
Speaker 2
Voice out there.
00;09;50;03 - 00;09;55;21
Currently, he's got a book out there called Why Why We Sleep. And he's.
00;09;55;21 - 00;09;57;13
Speaker 2
A professor of neuroscience and psychology.
00;09;57;18 - 00;09;58;00
Founder.
00;09;58;01 - 00;10;02;03
Speaker 2
Director of Center for Human Sleep Science. We've also got some information from the National Institute for.
00;10;02;03 - 00;10;02;16
Health.
00;10;02;17 - 00;10;05;17
Speaker 2
And the National Institute of Neurological Disorders and Stroke. So those are kind of.
00;10;05;17 - 00;10;06;18
Three of our.
00;10;06;20 - 00;10;11;01
Speaker 2
Kind of main sources of the information. But essentially we.
00;10;11;01 - 00;10;11;26
Pulled and kind of.
00;10;12;01 - 00;10;14;16
Speaker 2
Brought this into a place where we can use that information and then.
00;10;14;16 - 00;10;16;20
Go forward and help somebody in.
00;10;16;20 - 00;10;18;29
Speaker 2
Front of us. Almost out of some questions.
00;10;18;29 - 00;10;22;12
And I know I know a little bit of your background and not a lot.
00;10;22;15 - 00;10;23;16
Speaker 2
How many hours of sleep do you.
00;10;23;16 - 00;10;25;24
Get per night on average.
00;10;25;26 - 00;10;26;26
Of.
00;10;26;28 - 00;10;36;04
Speaker 2
5 hours. So that doesn't surprise me a whole bunch when I get some stats here in a second. The intention is not to raise any fire alarms or anything like that, but just knowing you.
00;10;36;04 - 00;10;39;01
Have a bit of background in in the.
00;10;39;01 - 00;10;41;01
Speaker 2
Armed forces, it doesn't surprise me.
00;10;41;01 - 00;10;43;02
Either as that of like a.
00;10;43;02 - 00;10;43;11
Speaker 2
Nurture.
00;10;43;11 - 00;10;44;16
Standpoint or maybe a.
00;10;44;16 - 00;10;47;15
Speaker 2
Nature standpoint, like a genetic predisposition.
00;10;47;17 - 00;10;48;01
Do you know.
00;10;48;01 - 00;10;54;04
Speaker 2
Of any strategies to optimize sleep personally? Like if you're trying to get to sleep, do you have anything that you know that you can do, you can.
00;10;54;04 - 00;10;55;19
Pull out of your pocket that.
00;10;55;19 - 00;10;56;04
Speaker 2
You can try to.
00;10;56;04 - 00;10;57;02
Implement?
00;10;57;04 - 00;11;10;20
Yeah. So dark cover my eyes, obviously. Silence. Staying away from the light, either TV or phone within the time frame about an hour.
00;11;10;22 - 00;11;12;10
Speaker 2
So that's that's a lot of keep on zoom.
00;11;12;10 - 00;11;13;17
So my.
00;11;13;17 - 00;11;16;16
Speaker 2
Hope is we're going to go through this is what is sleep so.
00;11;16;16 - 00;11;18;01
Give a bit of a framework of what.
00;11;18;08 - 00;11;20;04
Speaker 2
Sleep actually is.
00;11;20;07 - 00;11;21;22
I think people intuitively know.
00;11;21;22 - 00;11;22;10
Speaker 2
What it is.
00;11;22;10 - 00;11;23;09
But give a little.
00;11;23;09 - 00;11;33;24
Speaker 2
Bit more details around it, why it's important that we sleep, and then some optimization strategies or concepts as well too. So that's kind of the journey I hope to take us on is what is it, why is it.
00;11;33;24 - 00;11;37;23
Important and how do you optimize it?
00;11;37;25 - 00;11;40;02
Speaker 2
Would you consider yourself you're probably turning into this.
00;11;40;04 - 00;11;43;16
A morning lark or a night owl?
00;11;43;19 - 00;11;45;00
Morning.
00;11;45;03 - 00;11;46;02
Speaker 2
So you're a person. I get so.
00;11;46;03 - 00;11;46;28
Probably early in the.
00;11;46;28 - 00;11;48;03
Speaker 2
Morning, just probably.
00;11;48;03 - 00;11;49;17
Without an alarm clock or anything like.
00;11;49;17 - 00;11;52;10
Speaker 2
That is is probably the situation.
00;11;52;10 - 00;11;54;12
For you. That is So we'll.
00;11;54;12 - 00;11;58;05
Speaker 2
Talk about that too. There's a genetic predisposition towards is people like yourself who.
00;11;58;05 - 00;12;00;16
Get up earlier in the morning naturally.
00;12;00;18 - 00;12;11;28
Speaker 2
Night owls which everybody's probably heard of people that tend to stay up later and sleep in later. And then there's kind of a blended between and it's kind of relatively evenly across thirds across population.
00;12;12;00 - 00;12;13;14
There'll be some evolutionary.
00;12;13;17 - 00;12;15;09
Speaker 2
Things around that. So if you imagine back.
00;12;15;09 - 00;12;17;08
In the cave, you got people I wake up.
00;12;17;08 - 00;12;18;28
Speaker 2
Early so they can keep an eye out on the rest of.
00;12;18;28 - 00;12;21;06
The clan or the tribe. You got.
00;12;21;06 - 00;12;24;08
Speaker 2
People that stay up late to kind of keep an eye on the rest of the tribe.
00;12;24;08 - 00;12;25;05
And then they kind of people in the.
00;12;25;05 - 00;12;27;14
Speaker 2
Middle. So sleep is.
00;12;27;14 - 00;12;28;26
Very.
00;12;28;28 - 00;12;30;16
Speaker 2
Precarious position.
00;12;30;18 - 00;12;33;20
Back in history of laying down for 8 hours.
00;12;33;22 - 00;12;35;09
Speaker 2
5 to 8 hours and sleeping.
00;12;35;09 - 00;12;36;08
In.
00;12;36;11 - 00;12;38;26
Speaker 2
A forest or environment where saber tooth cats.
00;12;38;26 - 00;12;41;12
And other tribe members are.
00;12;41;13 - 00;12;44;09
Speaker 2
Walking around. So some of the things are interesting.
00;12;44;09 - 00;12;44;27
Of kind of.
00;12;44;27 - 00;12;46;10
Speaker 2
Those differentials in waking.
00;12;46;10 - 00;12;48;10
Time and sleep and.
00;12;48;12 - 00;12;58;28
Speaker 2
Going to sleep times actually kind of have some evolutionary backgrounds to it. But here's some stats. Again, they're probably going to sound negative across the board is not intended to kind.
00;12;58;28 - 00;13;00;16
Of be a.
00;13;00;18 - 00;13;02;11
Speaker 2
Doomsday situation, but.
00;13;02;14 - 00;13;03;12
About 5070.
00;13;03;12 - 00;13;04;26
Speaker 2
Million Americans suffer from disordered.
00;13;04;26 - 00;13;07;00
Sleep. If you look at Three Mile Island.
00;13;07;00 - 00;13;23;14
Speaker 2
Chernobyl, Exxon Valdez, Space Shuttle Challenger, most of them have been found to have some sort of impact of sleep deficiency around those environments or situations. Since the industrial revolution, we've had about a 20% decrease in sleep.
00;13;23;15 - 00;13;24;10
Time.
00;13;24;12 - 00;13;27;18
Speaker 2
As a population for the most part.
00;13;27;20 - 00;13;28;18
If you think about one.
00;13;28;18 - 00;13;31;10
Speaker 2
Third of our lives are spent sleeping.
00;13;31;12 - 00;13;33;03
Which might be.
00;13;33;05 - 00;13;38;26
Speaker 2
Kind of like, Hey, this is a waste of time. But when we talk about the benefits, I think people will maybe change your mind.
00;13;38;28 - 00;13;39;20
If you have less.
00;13;39;20 - 00;14;03;08
Speaker 2
Than 6 hours of sleep, seven and a half times more likely to have a higher BMI as body mass index and also a three time greater risk of a coronary event, less than 5 hours of sleep increase of about 15% for all cause mortality, 20% increase in motor vehicle injuries, mostly around this kind of ideas of shift workers.
00;14;03;16 - 00;14;04;06
Or.
00;14;04;07 - 00;14;05;16
Speaker 2
Declining sleep.
00;14;05;18 - 00;14;06;17
And probably a lot of.
00;14;06;17 - 00;14;07;25
Speaker 2
Individuals from.
00;14;07;25 - 00;14;08;14
Your world or your.
00;14;08;14 - 00;14;12;04
Speaker 2
Population that have had to do their sleep patterns based off.
00;14;12;04 - 00;14;12;19
Of, you.
00;14;12;19 - 00;14;14;15
Speaker 2
Know, operational requirements or.
00;14;14;23 - 00;14;17;05
Shift work or whatever it might be.
00;14;17;07 - 00;14;24;20
Speaker 2
But about a 20% increase in motor vehicle injuries around daylight savings time. And that is just like in one hour shifts in that kind of sleep. And you see this kind of uptick.
00;14;24;20 - 00;14;26;16
In motor vehicle.
00;14;26;16 - 00;14;34;03
Speaker 2
Injuries. So indirect costs of this 1995 direct cost of a kind of sleep deficiency was around 13.
00;14;34;03 - 00;14;34;28
Point 9 billion.
00;14;34;28 - 00;14;38;25
Speaker 2
Dollars. In the US, indirect costs.
00;14;38;26 - 00;14;39;14
Around 100.
00;14;39;14 - 00;14;39;29
Speaker 2
And 50.
00;14;39;29 - 00;14;41;26
Billion per year.
00;14;41;28 - 00;14;59;15
Speaker 2
So this is medical costs around certain things. So kind of there's a direct financial impacts around sleep as well too. So just kind of some some stats to to put forward why we think sleep is so important. The inverse of all this is obviously you have better health outcomes.
00;14;59;15 - 00;14;59;29
Better.
00;15;00;09 - 00;15;01;03
Speaker 2
Down into function.
00;15;01;03 - 00;15;02;06
Better.
00;15;02;08 - 00;15;03;06
Speaker 2
Performance.
00;15;03;06 - 00;15;04;07
Better many.
00;15;04;07 - 00;15;04;15
Speaker 2
Things.
00;15;04;15 - 00;15;06;26
So yeah.
00;15;06;28 - 00;15;16;14
Speaker 2
So probably this kind of idea of what sleep is. So there's basically this idea of a circadian rhythm. I'm sure everybody sort of circadian rhythm is this natural.
00;15;16;14 - 00;15;19;06
Biological clock that the body.
00;15;19;06 - 00;15;43;21
Speaker 2
Has that is regulated by a few different functions. It's roughly 24 hours. It's just happenstance that the Earth's rotation is also 24 hours. And the sunrises and sunsets, you know, kind of those 12 to 16 hour marks outside of being in extreme latitudes and everything like that. So daylight or sunlight is kind of one of these.
00;15;43;21 - 00;15;44;27
Key.
00;15;44;29 - 00;15;47;09
Speaker 2
Triggers for sleep.
00;15;47;11 - 00;15;48;03
And you're probably like, well.
00;15;48;03 - 00;15;53;00
Speaker 2
Why should we sleep? So essentially this idea of maintaining homeostasis homeostasis is.
00;15;53;00 - 00;15;54;20
Abundant and all living.
00;15;54;20 - 00;15;58;09
Speaker 2
Things of when you get too hot, your body sweats to try to cool.
00;15;58;09 - 00;16;00;05
You down.
00;16;00;07 - 00;16;02;25
Speaker 2
So being able to balance things out.
00;16;02;27 - 00;16;03;10
We want to be.
00;16;03;10 - 00;16;14;06
Speaker 2
Able to kind of get to both ends of those things depending on the situation. But the body's always trying to find its balance on things. So sleep is one of those ways to balance out all the things that we go.
00;16;14;06 - 00;16;16;19
Through when we're awake.
00;16;16;22 - 00;16;34;16
Speaker 2
So sunlight, sunrises, as it basically starts to hit this little bundle of nerves in the hypothalamus suprachiasmatic nucleus, it's basically sampling light as it comes into your eyes and it basically starts to kick off all these processes and keeps your clock on time, essentially. So your circadian.
00;16;34;16 - 00;16;34;26
Rhythm.
00;16;34;26 - 00;16;36;26
Speaker 2
Or your clock is basically reset.
00;16;36;26 - 00;16;38;09
Every day with.
00;16;38;12 - 00;16;47;14
Speaker 2
This light stimulus coming in to the eye. And I kind of talked about the morning larks and the night owls. So we have different circadian rhythms for different people, right? So it's not an absolute there's very.
00;16;47;14 - 00;16;47;29
Rarely any.
00;16;47;29 - 00;16;50;03
Speaker 2
Absolutes in.
00;16;50;05 - 00;16;51;21
In human.
00;16;51;23 - 00;16;56;17
Speaker 2
Physiology or human performance, but outside of those.
00;16;56;17 - 00;16;57;02
Genetic.
00;16;57;02 - 00;16;59;15
Speaker 2
Waking and sleeping times, there's also.
00;16;59;22 - 00;17;00;13
Variable work.
00;17;00;13 - 00;17;07;12
Speaker 2
Schedules like shift work or military population. You have certain people that have to be all through the night. Some people are.
00;17;07;15 - 00;17;08;11
All through the day.
00;17;08;16 - 00;17;12;21
Speaker 2
And then also changing schedules, especially for like firefighters, etc., where they're like, oh 40.
00;17;12;21 - 00;17;13;22
Eight on.
00;17;13;25 - 00;17;14;20
Speaker 2
72 off.
00;17;14;20 - 00;17;16;07
Or whatever it might be.
00;17;16;09 - 00;17;22;11
Speaker 2
They're basically having to change through these schedules and they're trying to counterbalance this natural clock.
00;17;22;13 - 00;17;23;05
With a.
00;17;23;05 - 00;17;35;00
Speaker 2
Artificial clock that they're trying to impose upon their system that has a really strong influences on physiological processes that are going to make it challenging potentially for people to.
00;17;35;02 - 00;17;37;05
Not follow that kind of normal clock.
00;17;37;07 - 00;17;38;09
Speaker 2
On things as well, too.
00;17;38;09 - 00;17;39;03
So if we.
00;17;39;03 - 00;17;39;25
Speaker 2
Think of sleep.
00;17;39;26 - 00;17;40;08
We've got.
00;17;40;08 - 00;17;41;26
Speaker 2
Two things. We've got arousal.
00;17;41;29 - 00;17;43;17
And we've got.
00;17;43;19 - 00;17;52;20
Speaker 2
Sleepiness, and it's really a dance between multiple processes and hormones in the system. So if we just kind of take it.
00;17;52;20 - 00;17;54;08
To, you know, we're getting ready.
00;17;54;08 - 00;18;07;26
Speaker 2
For me, it's 7 p.m. on the East Coast for you, it's 5 p.m. ish on the West Coast. And so there's going to be a few things that will kind of start with sleepiness. And then I'll talk about wakefulness on the other side of it, since we're kind of on the back end of the day.
00;18;07;26 - 00;18;11;01
So throughout the course of the day.
00;18;11;03 - 00;18;19;19
Speaker 2
As you wake up, there's this hormone is dropped in. Our system is called adenosine. So. DAVIES And starts to accumulate throughout the course of the day.
00;18;19;22 - 00;18;20;29
Is going to be one of the main.
00;18;20;29 - 00;18;21;21
Speaker 2
Drivers.
00;18;21;21 - 00;18;23;20
Of.
00;18;23;22 - 00;18;26;28
Speaker 2
Making somebody sleepy. So as you kind of get through the course of the day.
00;18;27;00 - 00;18;27;26
You're having more and more.
00;18;27;26 - 00;18;32;00
Speaker 2
Adenosine get into the system and it basically turns down stimulus.
00;18;32;00 - 00;18;33;17
Within the body.
00;18;33;19 - 00;18;37;11
Speaker 2
And starts to turn on drowsiness.
00;18;37;13 - 00;18;39;03
What do you think might be.
00;18;39;04 - 00;18;40;17
Speaker 2
Something that a lot of people partake.
00;18;40;17 - 00;18;41;10
Of that might.
00;18;41;17 - 00;18;47;29
Speaker 2
Have some sort of relation to adenosine a relationship to it? And so when there's really something that you.
00;18;47;29 - 00;18;49;28
Might drink or eat.
00;18;50;01 - 00;18;52;14
Right out of the gate, alcohol.
00;18;52;16 - 00;18;53;22
Speaker 2
So alcohol we'll talk about.
00;18;53;22 - 00;18;54;24
Later, but caffeine.
00;18;55;00 - 00;18;55;18
Caffeine.
00;18;55;20 - 00;18;57;23
Okay. So kind of caffeine.
00;18;57;23 - 00;19;17;03
Speaker 2
Is something the reason caffeine kind of is one of those things that we go to on a regular basis is it basically blocks the receptors for adenosine. So that's what kind of caffeine does in order to kind of keep us awake, is it puts this block on the receptors in the system that pick up the adenosine, which is kind of getting this sleep urge.
00;19;17;03 - 00;19;19;24
Speaker 2
So it's basically this.
00;19;19;27 - 00;19;21;10
Increasing.
00;19;21;12 - 00;19;39;15
Speaker 2
Load of this hormone that's going to drive you to want to sleep. So caffeine puts a block on those. So adenosine doesn't just stop because you put some caffeine to your system. And as many people know and everybody's different, caffeine has this kind of half life of about 5 to 7 hours. So it kind of over the course of the afternoon, let's say you have a.
00;19;39;19 - 00;19;40;28
3 p.m. coffee.
00;19;41;00 - 00;19;46;23
Speaker 2
Basically, it's in your system all the way until 8:00, 9:00, 10:00 at night.
00;19;46;26 - 00;19;49;03
So you have coffee later than that.
00;19;49;05 - 00;20;01;22
Speaker 2
But essentially, adenosine is still accumulating in the system. And once that half life of caffeine wears off, you get hit with this huge surge of headiness in your system. And that kind of brings on this kind of caffeine crash for a lot of people. But that's this is one.
00;20;01;22 - 00;20;02;27
Of the main hormones.
00;20;02;27 - 00;20;10;12
Speaker 2
That's going to kind of put this sleep or sleep impetus or sleep pressure into our system.
00;20;10;14 - 00;20;11;28
You may have heard of melatonin.
00;20;12;00 - 00;20;13;15
Speaker 2
So melatonin is a supplement that a lot of.
00;20;13;15 - 00;20;13;29
People might.
00;20;13;29 - 00;20;15;25
Speaker 2
Use.
00;20;15;28 - 00;20;16;07
It's a.
00;20;16;07 - 00;20;19;27
Speaker 2
Messenger basically to tell the body sun is.
00;20;19;27 - 00;20;20;28
Going down.
00;20;21;01 - 00;20;28;09
Speaker 2
So, you know, within the first kind of couple of hours after the sun goes down, melatonin starts to kick in. It peaks after you go to sleep.
00;20;28;12 - 00;20;28;17
And.
00;20;28;17 - 00;20;31;22
Speaker 2
It doesn't create sleep. It basically is like.
00;20;31;26 - 00;20;33;13
The gun.
00;20;33;13 - 00;20;35;07
Speaker 2
Going off and it triggers. So it's basically the.
00;20;35;07 - 00;20;35;26
Gun.
00;20;35;26 - 00;20;45;25
Speaker 2
Is melatonin. So it doesn't have a direct impact to your sleep. It basically starts to kick off the processes through the system of sleep.
00;20;45;28 - 00;20;46;25
So sunlight.
00;20;46;28 - 00;20;49;22
Speaker 2
Is kind of direct counter to.
00;20;49;22 - 00;20;50;15
That or.
00;20;50;15 - 00;21;01;09
Speaker 2
As you kind of mentioned in some of your strategies, Blue light, which basically replicates sunlight, is something that will directly impact melatonin release. So that's what we're going to talk about when we talk about optimization is.
00;21;01;11 - 00;21;04;16
The role of blue light, not only natural.
00;21;04;16 - 00;21;21;11
Speaker 2
Blue light, so in morning or midday sun, but blue light from devices as well to but melatonin gets released, it starts to tell the rest of the systems in the body, okay, we're going to be going to sleep soon. So start to kind of ramp these things down as we go along. And then this idea of Java sort of it's.
00;21;21;16 - 00;21;22;09
Duba.
00;21;22;11 - 00;21;30;21
Speaker 2
It's another neuro transmitter that basically switches off our wakefulness systems in the body. So those are kind of the three main things as we get at sundown.
00;21;30;23 - 00;21;32;02
Through the course of the evening.
00;21;32;09 - 00;21;35;10
Speaker 2
Into after we lay our head down on the pillow is.
00;21;35;12 - 00;21;37;06
Kind of the three main.
00;21;37;08 - 00;21;38;12
Speaker 2
Hormones that.
00;21;38;12 - 00;21;38;23
Are going to.
00;21;38;29 - 00;21;44;13
Speaker 2
Start to get us into position and fall asleep. One thing's.
00;21;44;16 - 00;21;45;02
And then on the.
00;21;45;02 - 00;22;00;04
Speaker 2
Opposite side of that, we have the system that wakes up and it's important to talk about those because those are some things that people probably hear about too. So there's really that difference between all these hormonal processes, incremental increases in certain things, shutting off of other things as we kind of go.
00;22;00;04 - 00;22;03;04
Through the day.
00;22;03;06 - 00;22;07;20
Speaker 2
So some of the things for waking sunlight is for you waking up. This is called.
00;22;07;20 - 00;22;08;08
Five.
00;22;08;11 - 00;22;09;06
Speaker 2
Or 6 a.m. when.
00;22;09;06 - 00;22;11;07
You normally wake up.
00;22;11;10 - 00;22;19;11
Speaker 2
So histamine, which probably lot of people take around allergies or anything like that, but this starts to activate neurons in the brain that drive arousal and inhibit the neurons that.
00;22;19;11 - 00;22;19;23
Kind of.
00;22;20;01 - 00;22;23;18
Speaker 2
Promote sleep. So that's one thing that starts to get released kind of.
00;22;23;20 - 00;22;24;21
Early morning.
00;22;24;21 - 00;22;30;25
Speaker 2
As we start to get closer to sunrise. Dopamine, which a lot of people have heard about as far as kind of like that pleasure chemical.
00;22;30;25 - 00;22;31;26
That a lot of people.
00;22;31;26 - 00;22;52;26
Speaker 2
Get from various things. And we'll talk about that, too. It starts to turn off melatonin secretion. So basically it is a counter to melatonin. This idea of our Rex in hypo cream. So these are two hormones that get released that stimulate other neurons to release theirs and start to kick on this alertness. Fun facts. Somebody has narcolepsy.
00;22;52;29 - 00;22;55;23
They likely don't have more.
00;22;55;23 - 00;23;03;11
Speaker 2
Than like 10% of those two hormones in their system. So that's like a direct relation to narcolepsy, which is this kind of uncontrollable urge to sleep.
00;23;03;14 - 00;23;03;27
They don't have.
00;23;03;27 - 00;23;14;21
Speaker 2
Enough erection or have a clean English system. So that's kind of what's been attributed to narcolepsy. Serotonin helps regulate body temperature, which body temperature is one of the other key.
00;23;14;21 - 00;23;17;21
Circadian rhythm markers.
00;23;17;23 - 00;23;19;14
Speaker 2
Body temperature rises in the morning.
00;23;19;15 - 00;23;21;25
That tells your body to wake up.
00;23;21;27 - 00;23;28;19
Speaker 2
Body temperature goes down in the evening, tells your body to go to sleep. We're going to talk about temperature as well, too, is kind of one of.
00;23;28;20 - 00;23;30;15
The.
00;23;30;17 - 00;23;44;07
Speaker 2
Optimization strategies, norepinephrine, epinephrine, which are kind of your adrenaline cortisol, which a lot of people probably read, which is a stress hormone. But in this case, it's not stressful to have causal, it's stressful to have cortisol throughout the course of the day because it has a peak in the.
00;23;44;07 - 00;23;44;29
Morning.
00;23;45;01 - 00;24;17;03
Speaker 2
And then it tails off through the course of the day as well too. And then there's a pseudo choline, which we'll also talk about REM sleep, but it's kind of one of the key things around wakefulness as well too. So there's a major dance between homeostatic maintenance, circadian rhythm or a bunch of hormones that are interacting with each other and turning on and turning off certain buttons and levers to basically get us through this sequence of waking, going through the course of the day, getting to the evening, falling asleep, giving our sleep cycle, which I'll talk about.
00;24;17;03 - 00;24;18;00
Here in a couple.
00;24;18;01 - 00;24;23;07
Speaker 2
Minutes, and then going through that process over and over again as we go through our lives.
00;24;23;09 - 00;24;41;25
A huge chunk. So I mean, and I've said so thanks for breaking it down like that, because it does it walks you through all all the all the words, you know, depends on what your focus has been and what you've tried in the trial and error or trying to find a remedy and try to oh, I'm not doing this.
00;24;41;25 - 00;25;14;23
So let me get that. And then you research it and you come up with, you know, the melatonin, you know, the cortisol element, the stress, these factors, I'm connecting dots. Some of the things that immediately came up as you were talking through those things that you don't have addressed now. But because might get to them is, you know, if you're having trouble sleeping, how hard do we look at what's happening in the day or are we needing to look deeper into us as individuals from how our composition is in some of those things?
00;25;14;23 - 00;25;16;00
And obviously the nutrition.
00;25;16;00 - 00;25;16;29
Speaker 2
Factor in some of those.
00;25;16;29 - 00;25;18;14
Elements, it'll be both.
00;25;18;15 - 00;25;20;24
Speaker 2
So that stuff is going to be personal, but it also.
00;25;20;24 - 00;25;21;09
Be.
00;25;21;09 - 00;25;22;23
Speaker 2
Environmental as well.
00;25;22;26 - 00;25;41;07
Yeah, you know, the lights, the light just dawned on me a couple of things of, you know, lights on, lights off and how often you could be disrupted, you know, sleeping in the living room. You know, you have folks with family around, kids around. They're in and out and things like that. So the disruption on that and how you feel tired.
00;25;41;10 - 00;26;10;15
We can look we have a tendency to look at comfort as the cause of it. Oh, the couch is not comfortable, but it actually is all these other factors that way into that. Then it's the workouts. Just trying to trim this down a little bit. Then then it comes to workouts where if all of these things are going on the way they do, then one would be, you know, the best time to work out based off of what's starting to happen in the morning and then dissipates throughout the day and then turns back on in the evening.
00;26;10;18 - 00;26;21;06
You know, when when do we think about what we have to consider on optimizing the time of day based off of ourself when we can actually exert ourselves?
00;26;21;08 - 00;26;22;10
Speaker 2
You know, there's there's a.
00;26;22;10 - 00;26;24;11
Lot of a lot of pieces there that we don't need.
00;26;24;11 - 00;26;26;00
Speaker 2
To dissect a whole bunch.
00;26;26;02 - 00;26;26;20
I think one.
00;26;26;20 - 00;26;29;06
Speaker 2
Of the things that I came across is if you look at most world records that.
00;26;29;06 - 00;26;32;11
Are broken and, you know, athletic.
00;26;32;11 - 00;26;34;01
Speaker 2
Events, most of them were done in this early.
00;26;34;01 - 00;26;35;07
Afternoon.
00;26;35;09 - 00;26;36;28
Speaker 2
Point where essentially you've gone through training.
00;26;36;28 - 00;26;38;00
That morning, you probably.
00;26;38;00 - 00;26;39;13
Speaker 2
Hit this midday.
00;26;39;16 - 00;26;40;00
Wall.
00;26;40;00 - 00;26;43;05
Speaker 2
Which everybody kind of runs into, and they kind of this kicked back.
00;26;43;05 - 00;26;45;07
Up of, you know.
00;26;45;12 - 00;26;47;09
Speaker 2
Performance capacity.
00;26;47;11 - 00;26;49;10
That is usually.
00;26;49;10 - 00;26;50;27
Speaker 2
Maximized during that period of.
00;26;50;27 - 00;26;51;21
Time.
00;26;51;23 - 00;26;52;09
Speaker 2
That to your.
00;26;52;09 - 00;26;57;08
Workout is because it's all they're all integrated. They're all they're all.
00;26;57;08 - 00;27;07;15
Speaker 2
Part of a system. Right? So you can't exclude one to the other. And a lot of times they're best as influencers of of other things. But my first recommendation of working.
00;27;07;15 - 00;27;14;13
Out would be work out when you can work out as number one solution.
00;27;14;16 - 00;27;16;09
Speaker 2
I've talked to a lot of military personnel that.
00;27;16;09 - 00;27;16;24
Need a.
00;27;16;24 - 00;27;22;18
Speaker 2
Higher intensity training session to be able to mitigate stress in their system, to then allow.
00;27;22;18 - 00;27;24;13
Them to kind of be more calm.
00;27;24;13 - 00;27;25;26
Speaker 2
And relaxed. So it's actually a.
00;27;25;26 - 00;27;29;28
Key catalyst for them to.
00;27;29;28 - 00;27;30;26
Speaker 2
Be able to.
00;27;30;28 - 00;27;31;22
Be in a.
00;27;31;27 - 00;27;32;24
Speaker 2
Relaxed state.
00;27;32;26 - 00;27;33;23
To kind of get into a.
00;27;33;23 - 00;27;35;12
Speaker 2
Homeostasis versus being.
00;27;35;12 - 00;27;36;00
Pegged up.
00;27;36;00 - 00;27;37;17
Speaker 2
At a ten on a stress level.
00;27;37;17 - 00;27;45;04
Or, you know, a cognitive load level or whatever it might be for a lot of people, if you work out.
00;27;45;06 - 00;27;54;29
Speaker 2
Too intensely, too late at night, it still has a stimulus to your system that may impact your sleep as well, too. So, yeah, it's balancing the optimization of those, but also.
00;27;54;29 - 00;27;59;11
The reality of the world and and who we are and what we have to deal with on a day.
00;27;59;11 - 00;28;00;02
Speaker 2
To day basis.
00;28;00;02 - 00;28;03;14
So yeah, it is definitely a.
00;28;03;14 - 00;28;09;09
Speaker 2
Balancing act that hopefully we can help provide resources for through these conversations.
00;28;09;12 - 00;28;09;25
But yeah.
00;28;10;01 - 00;28;12;12
Speaker 2
It's, it's it's, it's up in everybody's individual.
00;28;12;12 - 00;28;14;19
So we got to help kind of find.
00;28;14;22 - 00;28;18;04
Speaker 2
A solution for each individual person.
00;28;18;06 - 00;28;21;03
Got it. Okay.
00;28;21;05 - 00;28;21;22
Cool.
00;28;21;25 - 00;28;25;00
Speaker 2
Be ready to talk around sleep cycles.
00;28;25;03 - 00;28;26;14
Let's go.
00;28;26;17 - 00;28;29;05
So kind of general.
00;28;29;08 - 00;28;31;14
Speaker 2
Term for this would be sleep architecture, right?
00;28;31;14 - 00;28;32;27
So we have.
00;28;32;27 - 00;28;38;06
Speaker 2
Wakefulness. Not to get too crazy into this, but wakefulness is kind of characterized by alpha waves. Alpha waves are.
00;28;38;06 - 00;28;39;24
Very high.
00;28;39;24 - 00;28;41;14
Speaker 2
Frequency, so lots of stuff going.
00;28;41;14 - 00;28;42;01
On.
00;28;42;03 - 00;28;44;10
Speaker 2
Low amplitude. So a lot of kind of it's just like.
00;28;44;10 - 00;28;45;27
A.
00;28;45;29 - 00;28;46;24
Speaker 2
Kind of scratch.
00;28;46;24 - 00;28;47;10
Mark going.
00;28;47;10 - 00;28;51;09
Speaker 2
Across a piece of paper. If you had a pencil in your hands as we get into.
00;28;51;09 - 00;28;54;07
Sleep and to kind of get the recommended.
00;28;54;07 - 00;28;57;15
Speaker 2
Amount of sleep is 79 hours.
00;28;57;17 - 00;29;03;21
So you're kind of in that five hour mark. A lot of people that you work with or come from your you're kind of.
00;29;03;21 - 00;29;06;10
Speaker 2
Worlds probably 5 to 6 is their.
00;29;06;10 - 00;29;09;13
Norm. Seven to.
00;29;09;13 - 00;29;10;05
Speaker 2
Nine is kind of the.
00;29;10;05 - 00;29;11;03
Recommended.
00;29;11;05 - 00;29;17;00
Speaker 2
Most of time. If I walk in a room, we talk about sleep is okay, raise your hand if you get more than 7 hours is less than 50% of people, regardless of.
00;29;17;03 - 00;29;20;10
Oh, we were talking to.
00;29;20;13 - 00;29;22;21
Speaker 2
So 7 to 9 hours is recommended.
00;29;22;24 - 00;29;24;05
There's reality in the world.
00;29;24;05 - 00;29;30;09
Speaker 2
But as we get into the architecture house that goes, it really kind of goes into this sequence of.
00;29;30;09 - 00;29;31;07
About 90 to.
00;29;31;07 - 00;29;37;22
Speaker 2
120 minute phases or stages. As we go through things, we have two main categories of sleep.
00;29;37;22 - 00;29;39;06
We have non rapid.
00;29;39;06 - 00;29;39;29
Speaker 2
Eye movement sleep.
00;29;40;04 - 00;29;42;06
So and REM and we have.
00;29;42;06 - 00;29;43;25
Speaker 2
REM sleep rapid. I haven't sleep.
00;29;43;25 - 00;29;45;29
A lot of people have probably heard about REM.
00;29;46;01 - 00;29;51;24
Speaker 2
Probably said, okay, that's it. My eyes are darting back and forth and that's usually when I'm dreaming, which those things are all true.
00;29;51;27 - 00;29;52;04
But we're.
00;29;52;04 - 00;29;53;18
Speaker 2
Going to kind of talk about each one of these just.
00;29;53;18 - 00;29;54;17
Quickly.
00;29;54;20 - 00;29;55;27
Speaker 2
As we kind of go into it.
00;29;55;28 - 00;29;59;29
It's kind of imagine like longitudinally.
00;30;00;01 - 00;30;01;26
Speaker 2
You know, a seven hour period and this is call it.
00;30;01;26 - 00;30;03;13
From 11.
00;30;03;13 - 00;30;07;06
Speaker 2
Pm to 7 a.m.. So 7 to 9 hours.
00;30;07;08 - 00;30;10;05
We're going to kind of go through and I want to kind of take.
00;30;10;07 - 00;30;13;16
Speaker 2
Visualize these kind of 90 minute segments as we go through.
00;30;13;18 - 00;30;14;26
So go to bed at 11.
00;30;14;26 - 00;30;15;25
Speaker 2
It starts a 90 minute.
00;30;15;25 - 00;30;17;21
Window in at around.
00;30;17;21 - 00;30;19;04
Speaker 2
1230, it starts another.
00;30;19;04 - 00;30;20;12
90 minute window.
00;30;20;15 - 00;30;22;05
Speaker 2
And then around 2 a.m. it starts another.
00;30;22;05 - 00;30;22;19
90 minute.
00;30;22;19 - 00;30;27;19
Speaker 2
Window. So that's kind of a good kind of visualization as we think about this.
00;30;27;21 - 00;30;30;27
You lay your head on the pillow, you know, as you go.
00;30;30;27 - 00;30;31;13
Speaker 2
Into sleep.
00;30;31;14 - 00;30;33;13
Immediately kind of run through.
00;30;33;13 - 00;30;39;16
Speaker 2
REM sleep and then into non-REM sleep. And there's four stages of non-REM sleep.
00;30;39;18 - 00;30;47;06
You have light non-REM one, and then late non-REM two. So late night light.
00;30;47;07 - 00;31;05;26
Speaker 2
non-REM one is around 1 to 7 minutes. So you set your head on a pillow, you get into stage one sleep and it's around 1 to 7 minutes, and then you transition down into non-REM sleep. Two more Stage two. You might spend about 10 to 25 minutes in that stage of sleep. There's a lot of things going on.
00;31;05;26 - 00;31;11;03
Speaker 2
You're transitioning out of these alpha waves in a kind of more fade away. So basically what's happening is the amplitude is getting.
00;31;11;03 - 00;31;11;29
Higher.
00;31;12;01 - 00;31;13;05
Speaker 2
And the frequency is getting a.
00;31;13;05 - 00;31;14;07
Little bit longer, but.
00;31;14;07 - 00;31;16;04
Speaker 2
It's kind of like interspersed.
00;31;16;06 - 00;31;19;00
Through here and then.
00;31;19;00 - 00;31;25;14
Speaker 2
We get into slow wave sleep. So there's stage three and stage four. So this is one of the kind of key things that.
00;31;25;14 - 00;31;29;14
Are one of the more important regions of sleep that a lot of things.
00;31;29;14 - 00;31;30;28
Speaker 2
Might impact.
00;31;31;00 - 00;31;32;20
And that we'll talk about a little bit later.
00;31;32;20 - 00;31;44;00
Speaker 2
But stage three sleep is kind of the first stage of slow wave sleep. Generally, Delta waves, which are basically these big synchronized waves of sleep that kind of look like a normal wave patterns. If there's any surfers that.
00;31;44;00 - 00;31;44;25
Are in the group.
00;31;44;28 - 00;31;45;28
Speaker 2
Kind of like a great swell.
00;31;45;28 - 00;31;46;21
Coming in.
00;31;46;23 - 00;31;57;06
Speaker 2
Essentially to be kind of be like these delta waves. So stage four is kind of the money stage in regards to non-REM sleep. So it's about 20 to 40 minutes.
00;31;57;09 - 00;31;57;25
And then what will.
00;31;57;25 - 00;32;05;27
Speaker 2
Happen is we'll start to kind of cycle up into stage three, back to stage two, and then we'll get to Ran. So we'll come back up during it, spend a little bit of time in.
00;32;05;27 - 00;32;07;09
REM and then we'll go.
00;32;07;09 - 00;32;12;11
Speaker 2
Right back down through stage 1 to 3 and four, spend some time on stage four, come back up to.
00;32;12;11 - 00;32;13;08
REM over that 90.
00;32;13;08 - 00;32;14;01
Speaker 2
Minutes.
00;32;14;03 - 00;32;16;11
Spend a little bit more time in REM.
00;32;16;14 - 00;32;24;01
Speaker 2
And as we get into the third, fourth, this, you start to see this kind of inverse relationship with slow wave sleep in REM sleep so.
00;32;24;01 - 00;32;25;01
Early in your.
00;32;25;02 - 00;32;27;26
Speaker 2
Night of sleep, you're prioritizing non-REM sleep, slow wave.
00;32;27;26 - 00;32;29;25
Sleep later in the.
00;32;30;00 - 00;32;36;23
Speaker 2
Sleep cycles or sleep architecture, you're starting to prioritize REM sleep. So it's kind of this body's.
00;32;36;25 - 00;32;37;07
Idea of.
00;32;37;07 - 00;32;38;25
Speaker 2
Going through this. And a good visual.
00;32;38;25 - 00;32;40;26
Might be you have anybody.
00;32;40;26 - 00;32;41;03
Speaker 2
That's.
00;32;41;03 - 00;32;42;24
Done like Woodcarving.
00;32;42;25 - 00;32;54;06
Speaker 2
You have a chunk of wood and you see something inside of it, you're going to start to hack away a bunch of that kind of big stuff. So that's really the non-REM sleep is basically memory consolidation, taking things out of short term memory, putting it into long term.
00;32;54;06 - 00;32;58;09
Memory and trying to clean everything up like drag a hard drive.
00;32;58;10 - 00;33;04;20
Speaker 2
Essentially. And then as you start to see it come through more, you start to do more finer detail word. That's kind of the REM sleep. So as you.
00;33;04;20 - 00;33;06;06
Kind of get through that later.
00;33;06;06 - 00;33;16;14
Speaker 2
On in that sleep cycle, you're doing more of the finer detail work as you've already taken away a lot of the other materials earlier in that cycle. So those are kind of the key sleep cycles.
00;33;16;16 - 00;33;18;03
That we kind of go go through in.
00;33;18;03 - 00;33;19;26
Speaker 2
Regards to sleep.
00;33;19;26 - 00;33;20;26
So non-REM.
00;33;20;26 - 00;33;24;20
Speaker 2
Sleep, REM sleep, the big buckets, four stages of non REM sleep.
00;33;24;20 - 00;33;25;08
All varying.
00;33;25;08 - 00;33;25;21
Speaker 2
Levels of.
00;33;25;21 - 00;33;27;04
Time.
00;33;27;07 - 00;33;40;00
Speaker 2
Slow wave sleep, which are stage three and stage four, really kind of what we want to make sure we're getting into. And then you have REM sleep as well too. So that's kind of how we run do that. If we kind of finish off.
00;33;40;00 - 00;33;40;09
REM.
00;33;40;14 - 00;33;49;24
Speaker 2
Anonymously, it's really kind of taking information, building them in a new skills, in fact. So that's really going to come into place of motor control or motor skills which are.
00;33;49;24 - 00;33;52;17
Learning memory.
00;33;52;20 - 00;33;54;27
Speaker 2
Focus, attention.
00;33;54;29 - 00;33;55;27
Any kind of cognitive.
00;33;55;27 - 00;33;56;20
Speaker 2
Functions are going to.
00;33;56;20 - 00;33;59;09
Really be important around that.
00;33;59;11 - 00;34;07;01
Speaker 2
REM sleep is very interesting because it's wavelengths like very much like wakefulness. So in REM sleep.
00;34;07;03 - 00;34;08;21
While we're dreaming.
00;34;08;23 - 00;34;12;20
Speaker 2
It's very interesting. We kind of get into this more wakefulness state in the brain.
00;34;12;20 - 00;34;13;16
But our body.
00;34;13;16 - 00;34;14;07
Speaker 2
Actually shuts.
00;34;14;07 - 00;34;15;16
Off our motor.
00;34;15;16 - 00;34;25;00
Speaker 2
Control outside of kind of like the unconscious respiratory things so that you're not acting out what you're actually seeing in your dreams. So it's kind of an interesting.
00;34;25;02 - 00;34;26;22
Dichotomy of.
00;34;26;24 - 00;34;30;09
Speaker 2
If you could just imagine if we always had our motor control while we were sleeping.
00;34;30;09 - 00;34;32;19
You never know what we would be doing.
00;34;32;21 - 00;34;47;03
Speaker 2
As well too. So REM sleep is very much around integration. So if non-REM sleep is this idea of reflection, taking information and building your skills, in fact, REM sleep is being able to kind of take that.
00;34;47;06 - 00;34;47;24
Integrated with.
00;34;47;24 - 00;34;52;05
Speaker 2
Past experiences, innovative insights, problem solving, and start to kind of.
00;34;52;05 - 00;34;54;18
Really create how you may go forward.
00;34;54;20 - 00;35;01;19
Speaker 2
And think about things, which is why a lot of times when I say sleep on it and come back and have a decision tomorrow.
00;35;01;21 - 00;35;02;12
Or you may.
00;35;02;12 - 00;35;03;10
Speaker 2
Have this kind of.
00;35;03;10 - 00;35;04;24
Lightbulb moment when you wake up in the.
00;35;04;24 - 00;35;08;26
Speaker 2
Morning is because as you were trying to solve a problem on the day prior.
00;35;08;28 - 00;35;10;04
You went to sleep, gone through.
00;35;10;04 - 00;35;14;00
Speaker 2
All your sleep cycles. During REM sleep, it actually started to connect to other things that were.
00;35;14;00 - 00;35;15;08
Already in your.
00;35;15;08 - 00;35;17;22
Speaker 2
System as far as these past memories.
00;35;17;25 - 00;35;18;17
And other.
00;35;18;17 - 00;35;20;28
Speaker 2
Insights. And then all of a sudden you had this kind of.
00;35;20;28 - 00;35;21;26
Unusual.
00;35;22;00 - 00;35;24;02
Speaker 2
Connection that allows you to kind of think of something in.
00;35;24;02 - 00;35;27;05
A new way and kind of realize that when you wake up.
00;35;27;08 - 00;35;52;28
So if I pause there for a second so there's just a grasp on maybe some to main common concepts or curiosities, I guess is the best way to say it. So non-REM time, memory and things like that, right? So if somebody is walking around on a daily activity and then the short term. Right. And assuming that there's nothing neurological affecting the individual, things like that.
00;35;52;28 - 00;36;10;12
But if it just seems to be noticeable on a regular basis that you're, you know, a name or, you know, what I do earlier today or yesterday, the busy week is that an indication of being affected by in the non non-REM phase?
00;36;10;12 - 00;36;13;07
Could be, It could be. And probably the way that I would try to.
00;36;13;07 - 00;36;14;06
Speaker 2
Validate something like.
00;36;14;06 - 00;36;15;23
That.
00;36;15;25 - 00;36;17;29
Speaker 2
You can just do simple questionnaires and a lot of.
00;36;17;29 - 00;36;19;14
People now then you might even have.
00;36;19;14 - 00;36;22;07
Speaker 2
One have some sort of I'll just call it Fitbit as a general.
00;36;22;07 - 00;36;23;17
Category like.
00;36;23;17 - 00;36;24;29
Speaker 2
Whether it's, you know, a strap they.
00;36;24;29 - 00;36;26;14
Wear or a ring they wear.
00;36;26;14 - 00;36;30;29
Speaker 2
And that's giving them sleep data, which we can have a quick conversation around.
00;36;31;01 - 00;36;31;26
Kind of the validity.
00;36;31;26 - 00;36;36;25
Speaker 2
Of those things. But usually some of the key things is do you wake up.
00;36;36;29 - 00;36;39;19
A lot of buck if you are if you need an.
00;36;39;19 - 00;36;42;21
Speaker 2
Alarm clock and you hit snooze four or five times.
00;36;42;24 - 00;36;43;08
That's probably.
00;36;43;08 - 00;36;44;08
Speaker 2
An indicator that you may not be.
00;36;44;08 - 00;36;45;09
Getting enough.
00;36;45;09 - 00;36;50;04
Speaker 2
Sleep. It's not an absolutely. Because again, everybody's different.
00;36;50;07 - 00;36;53;26
Quality of sleep like even one of the before all the Fitbit and.
00;36;53;26 - 00;36;59;04
Speaker 2
Things one of our key questions we had with our athletes was how long did you sleep last night?
00;36;59;06 - 00;37;01;14
What was the quality of your sleep? Do you feel.
00;37;01;14 - 00;37;06;06
Speaker 2
Rested? So if I took those three and kind of framed it against that.
00;37;06;09 - 00;37;07;17
And I feel like I might be dropping.
00;37;07;17 - 00;37;09;02
Speaker 2
Something here and there as far as remembering.
00;37;09;02 - 00;37;09;19
A name.
00;37;09;19 - 00;37;11;15
Speaker 2
Or I forgot that project, or I forgot.
00;37;11;15 - 00;37;11;28
That meeting.
00;37;11;28 - 00;37;16;04
Speaker 2
That I was supposed to go to is go back and look at sleep and say.
00;37;16;06 - 00;37;18;21
You know, am I getting enough sleep again?
00;37;18;23 - 00;37;21;25
Speaker 2
There's no absolutes. Do you sleep bar hours a night?
00;37;21;27 - 00;37;23;13
Many of the people in the.
00;37;23;13 - 00;37;28;28
Speaker 2
Audience sleep 6 hours a night. 70 known as the recommended.
00;37;29;00 - 00;37;32;11
But for you, are you waking up without alarm clocks?
00;37;32;14 - 00;37;34;05
Speaker 2
Do you feel rested?
00;37;34;08 - 00;37;35;20
And you know.
00;37;35;23 - 00;37;39;01
Speaker 2
What was the quality of your sleep? Did you get up a whole bunch of times or did you sleep all the way.
00;37;39;01 - 00;37;39;24
Through the night?
00;37;39;27 - 00;37;41;22
Speaker 2
If you said.
00;37;41;24 - 00;37;42;02
I.
00;37;42;02 - 00;37;49;13
Speaker 2
Said this news about three times and I woke up five times and I'm pretty tired, I would say we probably should talk about your sleep and let's see if we.
00;37;49;13 - 00;37;50;13
Can help you.
00;37;50;15 - 00;37;56;17
Speaker 2
Optimize that. But I wouldn't say it's like a direct that is the answer, but it was worth a conversation.
00;37;56;19 - 00;37;57;16
Game at that point.
00;37;57;23 - 00;38;28;22
Yeah, I mean, there's obvious disclaimers on here. It's it's having to assess a whole bunch of variables. But this is, this is to those who know themselves well and pay attention to their to their individual scenarios. So the second one is the REM. The rest, this is where is this the part where you feel rested? If you hit REM for any amount of time and you've allowed your body to stop and disable the things so you can relax?
00;38;28;24 - 00;38;30;11
Speaker 2
Yeah. So it's interesting.
00;38;30;11 - 00;38;31;25
If you and this is what a.
00;38;31;25 - 00;38;36;23
Speaker 2
Lot of the studies will do, is they'll let's say somebody say, listen, we're going to we're not going to let you sleep for.
00;38;36;23 - 00;38;37;12
A night.
00;38;37;14 - 00;38;49;25
Speaker 2
Or two nights or we're going to only let you sleep 2 hours a night with a body will preferentially do kind of that catch up. Sleep is their prioritized non REM sleep. So non REM sleep is kind.
00;38;49;25 - 00;38;53;01
Of the brain's.
00;38;53;01 - 00;38;55;07
Speaker 2
Prioritization when it does get a chance to.
00;38;55;07 - 00;38;56;11
Sleep.
00;38;56;13 - 00;38;59;29
Speaker 2
Things. So the REM sleep.
00;39;00;03 - 00;39;03;08
I don't think is a direct or like it's because.
00;39;03;08 - 00;39;15;00
Speaker 2
You got into REM sleep this you're more rested I would probably say because you got into REM sleep. You were sleeping through a long enough cycle to go through that inverse kind of relationship of more non-REM at the beginning of your sleep.
00;39;15;00 - 00;39;17;25
And more REM later that you.
00;39;17;25 - 00;39;18;23
Speaker 2
Were sleep.
00;39;18;23 - 00;39;20;04
Longer.
00;39;20;06 - 00;39;21;14
Speaker 2
And again, I'm assuming later head down.
00;39;21;14 - 00;39;22;11
On the pillow.
00;39;22;13 - 00;39;25;07
Speaker 2
For 79 hours, not sleeping for 79 hours.
00;39;25;09 - 00;39;26;21
There only be getting.
00;39;26;25 - 00;39;31;10
Speaker 2
6 hours of sleep or six and a half hours of actual sleep. So I would say if we're.
00;39;31;10 - 00;39;33;28
Getting enough REM rapid eye movement.
00;39;33;28 - 00;39;37;16
Speaker 2
So that's kind of what REM stands for, is the concept of time.
00;39;37;17 - 00;39;37;25
It would be.
00;39;37;25 - 00;39;41;00
Speaker 2
Related to that particular brain state.
00;39;41;02 - 00;39;42;09
And dreaming.
00;39;42;12 - 00;39;46;26
Speaker 2
State. That means you got enough sleep in general, which hopefully means that you're feeling more rested.
00;39;46;28 - 00;39;47;25
Got it.
00;39;47;27 - 00;39;49;17
Okay.
00;39;49;19 - 00;39;50;10
Yeah, Hopefully.
00;39;50;10 - 00;39;51;25
Speaker 2
I'm not getting to.
00;39;51;28 - 00;39;53;05
Too in the in.
00;39;53;05 - 00;40;00;12
Speaker 2
The weeds here on anything. I hope to kind of bring it to a more actionable how do I use this personally for people?
00;40;00;14 - 00;40;06;01
Yeah, I feel like you're setting it up. I mean, for me. Oh yeah. No, no. Well, we'll find out. Are we.
00;40;06;04 - 00;40;09;14
We are. We are going to find out.
00;40;09;16 - 00;40;14;10
Speaker 2
So why sleep important, right? So we're putting ourselves in this very vulnerable position.
00;40;14;14 - 00;40;15;17
Of we are.
00;40;15;17 - 00;40;16;24
Speaker 2
Basically.
00;40;16;27 - 00;40;17;13
Unaware of.
00;40;17;13 - 00;40;21;14
Speaker 2
What's happening around us for 5 to 8 hours a day and any.
00;40;21;14 - 00;40;21;26
Myriad.
00;40;21;26 - 00;40;22;24
Speaker 2
Number of things could be.
00;40;22;24 - 00;40;24;11
Happening during that.
00;40;24;11 - 00;40;25;19
Speaker 2
Period of time.
00;40;25;21 - 00;40;27;15
So the fact that our body.
00;40;27;15 - 00;40;28;15
Speaker 2
Has its due, that.
00;40;28;17 - 00;40;29;03
Probably.
00;40;29;05 - 00;40;30;23
Speaker 2
To it's valuable, there's a need.
00;40;30;23 - 00;40;32;18
For it.
00;40;32;20 - 00;40;34;26
Speaker 2
We've kind of started to tap into some of these things.
00;40;34;26 - 00;40;37;05
But we're.
00;40;37;05 - 00;40;37;21
Speaker 2
Going to just start.
00;40;37;21 - 00;40;38;22
With brain.
00;40;38;25 - 00;40;39;21
Speaker 2
Capabilities.
00;40;39;21 - 00;40;42;05
So cognitive.
00;40;42;07 - 00;40;45;05
Speaker 2
Capabilities. So kind of this idea.
00;40;45;05 - 00;40;45;22
Of being able to.
00;40;45;22 - 00;40;58;26
Speaker 2
Be more focused, to have better decision making skills, more accuracy of things, which may be important to certain people on accuracy of numbers or accuracy at the range or accuracy on controls and helicopter.
00;40;58;26 - 00;41;01;05
Whatever it might be.
00;41;01;08 - 00;41;09;16
Speaker 2
So there's kind of timing. And time and time again, sleep deprivation has impacts to all of those kind of.
00;41;09;16 - 00;41;12;23
Cognitive capabilities and.
00;41;12;28 - 00;41;14;13
Speaker 2
Motor skills. So somebody learning.
00;41;14;13 - 00;41;14;28
A new.
00;41;14;28 - 00;41;16;21
Speaker 2
Physical task so.
00;41;16;23 - 00;41;17;16
That non-REM.
00;41;17;16 - 00;41;23;09
Speaker 2
Sleep where that is actually being cemented in there. So it's basically kind of taking a new skill or taking out a short term.
00;41;23;09 - 00;41;23;23
Memory and.
00;41;23;23 - 00;41;25;22
Speaker 2
Putting you into a hard term memory and kind of.
00;41;25;22 - 00;41;26;10
Cleaning out.
00;41;26;10 - 00;41;27;12
Speaker 2
All that extra stuff around.
00;41;27;12 - 00;41;29;11
It. So for.
00;41;29;11 - 00;41;31;08
Speaker 2
Athletes.
00;41;31;10 - 00;41;32;01
You know.
00;41;32;04 - 00;41;49;00
Speaker 2
Take a basketball player free, throw percentage improvements, accuracy in passing improvements, reduce injury actually around athletes, which is one of the vestiges of a generation, a higher incidence of injuries for them. Somebody in this audience listening to this.
00;41;49;03 - 00;41;50;19
Might need to be real creative in what they.
00;41;50;19 - 00;41;51;23
Speaker 2
Do. So they're trying to figure.
00;41;51;23 - 00;41;56;14
Out either a creative marketing plan or a creative coding.
00;41;56;14 - 00;41;58;00
Speaker 2
Or, you know, they're trying to figure.
00;41;58;00 - 00;41;59;14
Out a way to be a better leader within.
00;41;59;19 - 00;42;03;22
Speaker 2
Their team, whatever it might be. So REM sleep is kind of.
00;42;03;22 - 00;42;04;11
Where you're.
00;42;04;11 - 00;42;07;04
Speaker 2
Able to play in different sandboxes that you might.
00;42;07;07 - 00;42;09;09
Not normally think of when you're awake.
00;42;09;11 - 00;42;14;14
Speaker 2
To maybe play with some things in those playgrounds or those sandboxes that then.
00;42;14;14 - 00;42;16;22
When you are awake again.
00;42;16;24 - 00;42;21;12
Speaker 2
You can start to look at things through these kind of different eyes. And so that's kind of where we are. We talked about the REM sleep is kind.
00;42;21;12 - 00;42;22;13
Of really around that kind of.
00;42;22;13 - 00;42;28;13
Speaker 2
Creativity, being able to take new concepts and apply them in different ways in this kind of domain of sleep.
00;42;28;13 - 00;42;29;08
And then.
00;42;29;10 - 00;42;32;10
Speaker 2
Maybe realize something and then bring it to life.
00;42;32;12 - 00;42;36;06
In in real life or in awake.
00;42;36;09 - 00;42;39;18
Speaker 2
Memory. So back to kind of what we're talking about.
00;42;39;20 - 00;42;41;10
Improving sleep before learning.
00;42;41;10 - 00;42;50;01
Speaker 2
A new skill. So let's just say there's somebody on your team or somebody in the organization is getting ready to go to a class or a course, some sort of educational seminar or.
00;42;50;01 - 00;42;53;04
Whatever it might be, but you want to be able to prepare the brain.
00;42;53;04 - 00;42;54;02
Speaker 2
Proactively ahead.
00;42;54;02 - 00;42;55;03
Of that, whether through.
00;42;55;03 - 00;43;03;06
Speaker 2
Sleep, because that's essentially going to set it up for success. After learning that, saying you're basically hitting the save button on those memories. So again, we're going to talk.
00;43;03;06 - 00;43;03;28
About that a lot.
00;43;03;28 - 00;43;06;29
Speaker 2
But short term memory is kind of.
00;43;06;29 - 00;43;07;29
In that.
00;43;08;01 - 00;43;12;03
Speaker 2
non-REM sleep transfer to kind of the cortex, the brain during deep sleep.
00;43;12;03 - 00;43;13;05
And then integrated.
00;43;13;05 - 00;43;16;06
Speaker 2
During REM sleep. So I think that's kind of circling around what you said about, hey.
00;43;16;06 - 00;43;16;22
If I get around.
00;43;16;22 - 00;43;23;27
Speaker 2
Does that mean arrested? I think is really the combination of those two interplays between REM sleep and REM sleep.
00;43;23;29 - 00;43;41;19
So if I, if I could insert sorry, insert real quick in there because now if you're going to if you're going to you get tired. A nap. We talk about these catnaps, 15 minute, 30, 30 minute. You know the value does that now is that is that part of the plan that you can supplement with some of these things?
00;43;41;19 - 00;43;43;22
Speaker 2
That definitely can be part of the plan. And I.
00;43;43;22 - 00;43;45;03
Think more and more.
00;43;45;03 - 00;43;46;09
Speaker 2
There is less taboo.
00;43;46;09 - 00;43;47;15
Now.
00;43;47;18 - 00;43;52;17
Speaker 2
To nap in organizations. So that is kind of one of your key strategies.
00;43;52;17 - 00;43;53;07
Around that.
00;43;53;07 - 00;43;54;21
Speaker 2
Is 20 to 30.
00;43;54;21 - 00;43;56;26
Minute NAP usually don't want.
00;43;56;26 - 00;44;02;10
Speaker 2
To get too much longer than that because what happens is you start to slide down into those deeper sleep wave cycles and if you get kind of.
00;44;02;10 - 00;44;03;19
Woken up in.
00;44;03;22 - 00;44;04;24
Speaker 2
One of those, that's usually where.
00;44;04;24 - 00;44;07;07
You're a bit more groggy, kind of maybe waking up not.
00;44;07;07 - 00;44;08;25
Speaker 2
Knowing exactly kind of what's going on at.
00;44;08;25 - 00;44;10;13
The moment.
00;44;10;15 - 00;44;24;23
Speaker 2
Those types of things. So naps are definitely a key piece they've done a lot of studies with, and it's kind of where the Industrial Revolution has made have been impacts reduction of about 20% in our sleep as a population over that time. You go to a lot.
00;44;24;23 - 00;44;26;03
Of.
00;44;26;05 - 00;44;30;18
Speaker 2
The historical things. They've done some studies in Greece where you had two populations.
00;44;30;20 - 00;44;32;25
You know, where the older.
00;44;32;25 - 00;44;47;07
Speaker 2
Individuals are still taking naps these days and then you have the group that don't take naps. You have higher incidences of these kind of mortality factors for the ones that are not taking naps, but in specifically to like even just cognitive function.
00;44;47;09 - 00;44;48;14
Usain Bolt.
00;44;48;16 - 00;44;50;19
Speaker 2
Often will take naps prior to his kind.
00;44;50;19 - 00;44;51;01
Of.
00;44;51;01 - 00;45;00;19
Speaker 2
Record breaking sprint. So naps definitely have a place. Hopefully the taboo or stigma kind of is going away from those probably is probably.
00;45;00;19 - 00;45;01;16
Thrown in a little bit.
00;45;01;16 - 00;45;06;01
Speaker 2
More of an opportunity for some people to be able to catch a nap inside of their work days because maybe their work.
00;45;06;01 - 00;45;09;08
In remote or hybrid.
00;45;09;10 - 00;45;11;12
Speaker 2
But yes, that is a strategy that you want to kind.
00;45;11;12 - 00;45;14;09
Of have in your pocket should align up with how you might want to.
00;45;14;09 - 00;45;15;15
Speaker 2
Do things.
00;45;15;17 - 00;45;16;28
In kind of.
00;45;17;00 - 00;45;20;02
Speaker 2
The realities of doing that based off of work, culture.
00;45;20;04 - 00;45;21;11
Or family.
00;45;21;11 - 00;45;23;18
Speaker 2
Dynamics at home as well too.
00;45;23;20 - 00;45;26;19
Yeah, and you might be getting to this and I don't want to jump the gun on here, but.
00;45;26;20 - 00;45;28;09
You're good.
00;45;28;11 - 00;45;50;11
Pun for U.S. Bolt but you know it if there's people I mean maybe it's bravado. Maybe it's these other types of pride and factors that say, you know, I'm pushing through, I'm pushing through, I'm pushing through. But, you know, if your performance is going to decline and you measure time, you can say that something that you were trying to achieve within a certain amount of time was did took you longer to do that.
00;45;50;11 - 00;45;57;01
But if you if you'd taken the 15 to 20 minute nap without disrupting the sleep cycle, then maybe you would have a timer.
00;45;57;03 - 00;46;04;08
Speaker 2
That's 100% right. So if you're basing on outcomes versus how hard you ground yourself through something, your outcomes will likely be.
00;46;04;08 - 00;46;04;24
Better.
00;46;04;24 - 00;46;06;26
Speaker 2
When you're optimized. And that optimization may.
00;46;06;26 - 00;46;07;07
Include.
00;46;07;07 - 00;46;09;13
Speaker 2
Naps or other strategies.
00;46;09;15 - 00;46;10;20
There it is. All right.
00;46;10;20 - 00;46;14;19
Yeah. Emotional kind of.
00;46;14;19 - 00;46;21;06
Speaker 2
Reactions. So the middle is kind of the seat of all emotions as we get sleep deprived.
00;46;21;08 - 00;46;23;00
Deprived.
00;46;23;02 - 00;46;30;23
Speaker 2
Essentially what happens is it starts to become a bit more tuned to negative emotions and it's a bit more hyperactive. And so essentially you may be quicker to react to something in.
00;46;30;23 - 00;46;35;28
A more negative manner. It may lead to do at home.
00;46;36;01 - 00;46;42;06
Speaker 2
Arguments with a spouse or kids or whatever it might be. So it's kind of this.
00;46;42;09 - 00;46;43;27
Thing that if we don't have.
00;46;43;27 - 00;46;45;28
Speaker 2
That sleep, we're putting ourselves in more kind.
00;46;45;28 - 00;46;47;06
Of a.
00;46;47;08 - 00;46;49;26
Speaker 2
Situation where we might snap a bit easier or.
00;46;49;26 - 00;46;51;06
Quicker around.
00;46;51;07 - 00;46;52;05
Speaker 2
Certain things we need to react.
00;46;52;05 - 00;46;53;13
To and not give.
00;46;53;13 - 00;47;01;19
Speaker 2
Ourselves the time or space to maybe take a piece of information in or the way somebody said something or looked at us and be able to take a moment.
00;47;01;21 - 00;47;04;25
Reflect on it, how am I feeling about it? How can I react.
00;47;04;25 - 00;47;05;18
Speaker 2
To this and kind of.
00;47;05;18 - 00;47;06;01
Provide a.
00;47;06;01 - 00;47;10;27
Speaker 2
More reasonable reaction versus just kind of a snap judgment?
00;47;10;29 - 00;47;12;01
What goes along with that.
00;47;12;01 - 00;47;14;17
Speaker 2
Is your prefrontal cortex, which is really kind of like the CEO.
00;47;14;17 - 00;47;15;25
Of the brain.
00;47;15;28 - 00;47;19;04
Speaker 2
As you become sleep deprived, it diminishes the communication between.
00;47;19;05 - 00;47;20;29
The CEO and your.
00;47;20;29 - 00;47;26;27
Speaker 2
Emotional center. So that can override that kind of snap judgment or snap reaction. So essentially, you have.
00;47;26;27 - 00;47;28;08
Heightened emotional.
00;47;28;11 - 00;47;36;05
Speaker 2
With a slant towards the negative side without something in place to kind of use as a gate for that to go through. So those two things together.
00;47;36;07 - 00;47;36;23
Put.
00;47;36;25 - 00;47;38;22
Speaker 2
People in a situation where they may react in a more.
00;47;38;22 - 00;47;39;23
Negative manner.
00;47;39;26 - 00;47;42;10
Speaker 2
From an emotional standpoint.
00;47;42;12 - 00;47;43;00
I won't go into.
00;47;43;00 - 00;48;02;12
Speaker 2
All the details of the next one, but just kind of a new system and illness. So sleep as far as just like your normal general function, improving your sleep will optimize your cytokines, your T cells, natural killer cells. So these are all things that basically are there to react to.
00;48;02;14 - 00;48;03;16
Incoming.
00;48;03;18 - 00;48;05;04
Speaker 2
Pathogens.
00;48;05;07 - 00;48;09;04
Cold. So whatever it might be.
00;48;09;06 - 00;48;16;06
Speaker 2
So just general immune function, multiple studies around cardiovascular health, mostly due to our blood pressure.
00;48;16;06 - 00;48;18;08
So if you're.
00;48;18;08 - 00;48;28;22
Speaker 2
Not getting as much sleep, it starts to have a rise. Cortisol, which has a direct impact to blood pressure. So hypertension, heart attack, stroke.
00;48;28;24 - 00;48;29;03
Kind of all.
00;48;29;03 - 00;48;36;29
Speaker 2
Of the more interesting things arose around Alzheimer's. So this idea of being able to get enough sleep, especially this slow wave sleep, so that non-REM sleep that I was talking.
00;48;36;29 - 00;48;37;29
About.
00;48;38;01 - 00;48;56;18
Speaker 2
Allows the brain to kind of go through this cleaning function of this emphatic cleansing. So Alzheimer's, most of these amyloid proteins that get laid down and kind of congregate and that's kind of what is around Alzheimer's. And it might be a chicken or the egg thing in some situations of Alzheimer's creates worse sleep.
00;48;56;20 - 00;48;58;08
Hygiene or.
00;48;58;10 - 00;49;18;13
Speaker 2
Poor sleep hygiene. Maybe having an influence on Alzheimer's, but essentially more slow wave sleep. It allows this kind of cleansing process in the brain that pulls those amyloid proteins as well as other things out of the out of the brain tissue and allows the neurons to be a little bit more free of that stuff. So that's kind of an interesting thing that I found as well, too.
00;49;18;15 - 00;49;19;07
I imagine.
00;49;19;07 - 00;49;21;03
Speaker 2
A fair amount of people listening.
00;49;21;05 - 00;49;21;19
Might.
00;49;21;19 - 00;49;24;02
Speaker 2
Want to have a better body composition.
00;49;24;04 - 00;49;25;24
So maybe they want.
00;49;25;26 - 00;49;37;01
Speaker 2
To lose £5 or maybe they've gained £100 on different things. And there's a lot of factors in this one. The team talks about nutrition. It'll be a kind of nice.
00;49;37;04 - 00;49;37;21
Pull through on.
00;49;37;21 - 00;49;38;03
Speaker 2
That as well.
00;49;38;04 - 00;49;38;14
Too.
00;49;38;14 - 00;50;00;23
Speaker 2
But increased insulin resistance due to poor sleep. So essentially your insulin receptors on your cells kind of get closed off with this lack of sleep. So as the glucose in the system, the insulin is not able to pull that into the cells. So then you start to get into this pre-diabetic state. There's two specific hormones that are released.
00;50;00;26 - 00;50;02;08
If you are.
00;50;02;11 - 00;50;09;13
Speaker 2
Sleep deprived. So this green line, which basically stimulates appetite. So as you start to kind of get.
00;50;09;13 - 00;50;10;09
Pulled back on.
00;50;10;11 - 00;50;11;24
Speaker 2
Normalcy by a gene.
00;50;11;27 - 00;50;12;15
When you're.
00;50;12;15 - 00;50;13;09
Speaker 2
Awake, you're more.
00;50;13;09 - 00;50;16;20
Hungry, which means you're going to eat more often probably.
00;50;16;22 - 00;50;29;13
Speaker 2
And then leptin, which suppresses hunger. So you have these kind of two counterbalances to each other, breathing, which basically stimulates your appetite and leptin, which suppresses hunger. Your appetite stimulus goes up with decreased sleep.
00;50;29;13 - 00;50;30;13
And your.
00;50;30;16 - 00;50;38;08
Speaker 2
Suppression of hunger goes down. So basically that's an appetite or a recipe pun intended for. If we're.
00;50;38;08 - 00;50;40;02
Trying to do, I'd have.
00;50;40;04 - 00;50;47;25
Speaker 2
To burn more calories per day on things, which is probably going to be a challenge if you are trying to.
00;50;47;27 - 00;50;49;10
Maybe get a more.
00;50;49;10 - 00;50;53;24
Speaker 2
Optimized body composition, lose a few pounds or lose a lot of pounds depending on what you're having.
00;50;53;24 - 00;50;54;10
Or eating.
00;50;54;10 - 00;50;56;17
Speaker 2
Better for performance as well.
00;50;56;17 - 00;50;58;29
To growth hormone.
00;50;58;29 - 00;51;17;07
Speaker 2
Testosterone, those are two other hormones that are put into the system. So growth hormones usually release during that wave sleep so that non-REM sleep so early in the sleep cycle and testosterone testosterone during REM sleep. So for people, you know, let's just say the 40 to 50 year old males, as we kind of get.
00;51;17;07 - 00;51;18;20
Into that and I'm in that I mean.
00;51;18;20 - 00;51;26;08
Speaker 2
In that age bracket, testosterone is usually on the decline for trying to optimize testosterone, being able to get to that duration. So so we get REM is going to.
00;51;26;08 - 00;51;28;28
Be probably beneficial in maintaining.
00;51;28;28 - 00;51;32;23
Speaker 2
What you have from a total stress free testosterone capability as well.
00;51;32;23 - 00;51;34;09
Too. But you put all those.
00;51;34;09 - 00;51;36;05
Speaker 2
Together as far as.
00;51;36;08 - 00;51;37;12
Lethargy.
00;51;37;15 - 00;51;42;24
Speaker 2
Being lethargic, when you don't have that testosterone in the system, not having enough testosterone, testosterone and growth hormone in the system.
00;51;42;24 - 00;51;43;24
Paired with kind of an.
00;51;43;24 - 00;51;48;26
Speaker 2
Increased appetite, that's kind of a recipe for taking more calories in in.
00;51;48;26 - 00;51;49;13
You're burning.
00;51;49;13 - 00;51;53;09
Speaker 2
And that's going to have kind of some challenges for people that may be trying to lose weight.
00;51;53;11 - 00;51;55;03
So kind of just thinking about all.
00;51;55;03 - 00;51;56;11
Speaker 2
The different reasons why sleep is.
00;51;56;11 - 00;51;57;25
Important, cognitive.
00;51;58;02 - 00;52;01;04
Speaker 2
Immune system, basically hormonal profile in.
00;52;01;04 - 00;52;02;14
General body.
00;52;02;14 - 00;52;03;22
Speaker 2
Composition, most.
00;52;03;22 - 00;52;05;13
People are probably thinking.
00;52;05;13 - 00;52;06;20
Speaker 2
That those are important things to.
00;52;06;20 - 00;52;07;14
Them.
00;52;07;17 - 00;52;11;08
Speaker 2
For whatever reason. So sleep is definitely beneficial.
00;52;11;08 - 00;52;12;15
In.
00;52;12;18 - 00;52;13;28
Speaker 2
Creating the best.
00;52;14;01 - 00;52;16;00
Environment for you to be.
00;52;16;03 - 00;52;19;27
Speaker 2
At your best across all those areas.
00;52;19;29 - 00;52;44;28
How to. Yeah, so that's the interesting part also is the fact that the physical component, aside from the feeling of energy, it's the band I'm glad you brought it up the the ripple effect of now the diet, how your body's absorbing all the nutrients coming in there. Is it safe to say that with lack of sleep because of that, why it does that it's trying to preserve itself?
00;52;45;00 - 00;52;46;09
Speaker 2
I think just basically.
00;52;46;13 - 00;52;47;15
Decreased sleep.
00;52;47;18 - 00;52;49;02
Speaker 2
Basically is is.
00;52;49;02 - 00;52;49;17
Putting our.
00;52;49;17 - 00;53;00;06
Speaker 2
Hormones in our homeostasis homeostatic systems in a position where they just don't know how to deal with some of those things. So essentially they are just you know, go into these things are basically.
00;53;00;08 - 00;53;00;23
You might.
00;53;00;23 - 00;53;02;05
Speaker 2
Create energy.
00;53;02;08 - 00;53;03;04
For you to.
00;53;03;04 - 00;53;10;13
Speaker 2
Give you more caffeine through the course of the day. All of these things are basically trying to manage that homeostasis.
00;53;10;16 - 00;53;10;24
And.
00;53;10;24 - 00;53;11;21
Speaker 2
Try to keep up with your.
00;53;11;21 - 00;53;13;26
Circadian rhythm and depending on where you're at in.
00;53;13;26 - 00;53;17;06
Speaker 2
Relation to that, because that's really what steering.
00;53;17;08 - 00;53;18;07
Kind of where you're at in.
00;53;18;07 - 00;53;21;03
Speaker 2
Regards to to how long your sleep.
00;53;21;05 - 00;53;22;23
Got it.
00;53;22;25 - 00;53;28;05
Speaker 2
All right. You're ready to talk about how we can optimize to sleep. We started to kind of touch on a few of those.
00;53;28;13 - 00;53;32;18
Let's go. Probably number one is consistency.
00;53;32;20 - 00;53;40;09
Speaker 2
So trying to maintain the same time to go to bed in the same time that you wake up, even on the weekends. So a lot of people.
00;53;40;09 - 00;53;41;03
Were like, Man.
00;53;41;06 - 00;53;56;04
Speaker 2
I didn't get enough sleep through the course of the week. I'm going to catch up over the weekend. Not a bad strategy, but you don't want to try to be sleep in two or 3 hours. Passion, normal waking times. My assumption is you probably get up at the same time, whether it's a monday or it's a Sunday on things.
00;53;56;06 - 00;54;07;01
Speaker 2
So consistency is number one. It basically helps keep our circadian rhythm stable because there's a lot of kind of stimulants that go into that. And when I say stimulants light, which is the next thing we talk.
00;54;07;01 - 00;54;07;23
About.
00;54;07;25 - 00;54;09;12
Speaker 2
Body temperature.
00;54;09;15 - 00;54;09;28
Feeding.
00;54;09;28 - 00;54;19;00
Speaker 2
Windows, activity windows, those types of things. So light exposure is probably one of the biggest levers to pull on maintaining circadian rhythm.
00;54;19;02 - 00;54;19;12
I played.
00;54;19;12 - 00;54;20;00
Speaker 2
Around with this from.
00;54;20;00 - 00;54;23;13
My mother in law who was 84.
00;54;23;16 - 00;54;32;05
Speaker 2
Know she was in her apartment and she was basically staying in there all day long. She wouldn't get out of there and go do anything and she doesn't sleep very well. Cigna has a CPAP.
00;54;32;08 - 00;54;34;07
You know, sleeps till 11 and.
00;54;34;13 - 00;54;38;17
Speaker 2
Falls asleep frequently throughout the course of the day. That's relatively normal for kind.
00;54;38;17 - 00;54;41;02
Of our more elderly.
00;54;41;05 - 00;54;41;28
Speaker 2
Populations.
00;54;41;28 - 00;54;42;23
But we.
00;54;42;23 - 00;54;48;00
Speaker 2
Had a period of time where she was actually staying with us that we said, okay, we're going to go outside and spend 10 minutes on the sun.
00;54;48;03 - 00;54;49;18
Every morning.
00;54;49;20 - 00;54;51;04
Speaker 2
And basically it was interesting.
00;54;51;04 - 00;54;52;17
That we even with a couple of.
00;54;52;17 - 00;54;56;05
Speaker 2
Days, we started to notice some differences in her going to bed, sleeping.
00;54;56;05 - 00;54;56;20
Longer.
00;54;56;20 - 00;54;58;07
Speaker 2
And then also up.
00;54;58;07 - 00;54;59;19
A little bit earlier throughout the.
00;54;59;19 - 00;55;01;00
Speaker 2
Course of the day.
00;55;01;02 - 00;55;02;06
But if you can get out and.
00;55;02;06 - 00;55;08;27
Speaker 2
Everybody lives in different places, so if you're in Seattle, it might be a little bit more challenging than in Austin, Texas, or Florida or California.
00;55;08;27 - 00;55;12;04
Or wherever it might be. But morning light within about an.
00;55;12;04 - 00;55;14;08
Speaker 2
Hour of waking up is basically going.
00;55;14;08 - 00;55;16;01
To run that way through that.
00;55;16;03 - 00;55;30;21
Speaker 2
Super charismatic nucleus. And I talked about it's kind of like this light sensor that essentially is looking for that, that reset your circadian clock can get out for 5 to 10 minutes. You don't have to stare directly into the sun, but that's going to be one of the key low risk to pool. So seeing that.
00;55;30;21 - 00;55;31;21
And then on the other end of the.
00;55;31;21 - 00;55;32;18
Speaker 2
Day, so that's blue.
00;55;32;18 - 00;55;33;05
Light.
00;55;33;08 - 00;55;33;18
Speaker 2
So in the.
00;55;33;18 - 00;55;34;05
Morning and.
00;55;34;05 - 00;55;43;27
Speaker 2
Midday it's blue light, it's way, but it's basically the same wavelength as blue light, which is coming out of our devices, which we're inside one second by getting some.
00;55;44;00 - 00;55;44;09
Light.
00;55;44;09 - 00;55;47;14
Speaker 2
Exposure at the end of the day, which is going to be some of these more redder.
00;55;47;14 - 00;55;48;18
Wavelengths.
00;55;48;21 - 00;55;50;05
Speaker 2
Which basically start to kind of do a.
00;55;50;05 - 00;55;51;16
Little bit of melatonin.
00;55;51;16 - 00;55;55;22
Speaker 2
Stimulus in the system as well, too. So we want to reset the clock in the morning.
00;55;55;22 - 00;55;57;09
With light.
00;55;57;11 - 00;56;05;01
Speaker 2
As much as possible. And trying to be outside is probably as frequently as possible for people as as they can in their work environments.
00;56;05;04 - 00;56;05;07
And.
00;56;05;07 - 00;56;09;18
Speaker 2
Then trying to get a little bit of exposure to the sun as it goes down, if possible as well.
00;56;09;18 - 00;56;13;04
To blue light we're talking.
00;56;13;04 - 00;56;23;10
Speaker 2
About here in the second shows. I'm going to talk about essentially your disruptors and we're going to kind of we're going to paint a picture of probably one of the worst mixes of things in regards to sleep here, a couple of seconds.
00;56;23;12 - 00;56;24;02
Environment.
00;56;24;02 - 00;56;27;17
Speaker 2
You talked about some of these 60 degrees is kind of.
00;56;27;20 - 00;56;27;27
The.
00;56;28;02 - 00;56;28;19
Speaker 2
Temperature.
00;56;28;19 - 00;56;32;12
Of your environment. Ideally, we all know.
00;56;32;12 - 00;56;33;21
Speaker 2
That might be a challenge for certain.
00;56;33;21 - 00;56;35;04
People within their.
00;56;35;06 - 00;56;36;28
Speaker 2
Their homes.
00;56;37;00 - 00;56;37;14
But one of the.
00;56;37;14 - 00;56;44;10
Speaker 2
Key triggers to body to sleep is this drop in body temperature. And so it kind of interesting way to do this.
00;56;44;12 - 00;56;45;03
A lot of people might be.
00;56;45;03 - 00;56;48;17
Speaker 2
Playing with hot tubs or saunas or anything like that has to become a little bit more.
00;56;48;17 - 00;56;49;11
Prevalent.
00;56;49;13 - 00;56;50;16
Speaker 2
Getting a sauna.
00;56;50;16 - 00;56;52;03
Kind of later in the day might be like, well.
00;56;52;03 - 00;57;04;05
Speaker 2
Wait a second, you're raising my body temperature. But what your body's reaction is to that, this homeostasis that I talked about is is basically a little bit of an accelerator. On dropping your body temperature. So hot shower, hot bath, sauna.
00;57;04;08 - 00;57;06;17
Kind of in the evening time.
00;57;06;20 - 00;57;09;26
Speaker 2
Can actually be a nice trigger to kind of get your body temperature to start.
00;57;10;03 - 00;57;11;05
Dropping off quicker.
00;57;11;12 - 00;57;13;04
Speaker 2
Which will be a stimulant for you to start to go to.
00;57;13;04 - 00;57;15;21
Sleep in the room.
00;57;15;21 - 00;57;16;18
Speaker 2
Dark as possible.
00;57;16;25 - 00;57;17;20
So no.
00;57;17;20 - 00;57;20;19
Speaker 2
Lights if you need to blackout out shades.
00;57;20;21 - 00;57;21;27
Whatever it might be.
00;57;21;29 - 00;57;34;17
Speaker 2
Sound wise, there's probably a mix here, but quiet. Or if there is sound like a white noise machine or something stable. So where it's not changing noises, whereas basically trying to get through kind of like, hey, there's something.
00;57;34;17 - 00;57;36;01
Going on in the room.
00;57;36;04 - 00;57;38;26
Speaker 2
So your brain doesn't detect. It is.
00;57;38;28 - 00;57;40;19
Kind of like, Hey, you need to wake up now.
00;57;40;19 - 00;57;43;13
Speaker 2
Because there's something going on. It's like a stable sounds.
00;57;43;16 - 00;57;44;02
Like you're like.
00;57;44;03 - 00;57;53;03
Speaker 2
Have air conditioners or fans running, which are basically like white noise machines. So for me, it's kind of environmental standpoint. Temperature, light and sounds are going to be the.
00;57;53;03 - 00;57;54;01
Kind of three main.
00;57;54;07 - 00;57;56;08
Speaker 2
Pieces, light exposure being your.
00;57;56;08 - 00;57;57;08
Bigger louder to pull in.
00;57;57;08 - 00;58;07;18
Speaker 2
Regards to setting up your system from a circadian rhythm standpoint disruptors. This might hurt some people's feelings a little.
00;58;07;18 - 00;58;08;15
Bit, but alcohol.
00;58;08;21 - 00;58;09;01
Speaker 2
You talked.
00;58;09;01 - 00;58;10;05
About.
00;58;10;08 - 00;58;17;07
Speaker 2
Like a nice bourbon or glass of wine, just like the next person, but just realizing what it does. So it'll be a sedative.
00;58;17;09 - 00;58;17;16
In the.
00;58;17;16 - 00;58;22;27
Speaker 2
Beginning of sleep, but it ends up being a disruptor of kind of a sleep cycle. So it fragments your sleep.
00;58;22;29 - 00;58;23;08
And it.
00;58;23;08 - 00;58;24;12
Speaker 2
Impacts the.
00;58;24;12 - 00;58;25;02
Quality.
00;58;25;02 - 00;58;31;01
Speaker 2
And the duration of REM sleep. So it does have kind of that impact directly on that sleep cycle.
00;58;31;04 - 00;58;31;21
Caffeine.
00;58;31;28 - 00;58;33;26
Speaker 2
We've already talked about it. I drink coffee.
00;58;33;26 - 00;58;36;22
I wake up, I have my coffee in the morning. I it's.
00;58;36;22 - 00;58;43;04
Speaker 2
Interesting. I would religiously have coffee at about 3 p.m. every day.
00;58;43;06 - 00;58;43;23
I haven't been.
00;58;43;23 - 00;58;44;24
Speaker 2
Doing it as frequently.
00;58;44;24 - 00;58;46;07
Lately and I have been.
00;58;46;07 - 00;58;47;23
Speaker 2
Noticing that I think I'm sleeping.
00;58;47;23 - 00;58;51;28
Better, so I'm feeling like it might be part of the.
00;58;51;28 - 00;59;02;17
Speaker 2
Equation too, that personally I'm also the person that I'll say my wife's GP and I grew up in a Cuban family for 20 plus years and there's always the capacity to chew coffee after dinner.
00;59;02;17 - 00;59;03;09
And everything like that.
00;59;03;09 - 00;59;06;08
Speaker 2
And I can usually drink one of those and say it doesn't impact my.
00;59;06;08 - 00;59;08;09
Sleep deprived.
00;59;08;09 - 00;59;10;10
Speaker 2
Doesn't impact of falling asleep, but it definitely feels.
00;59;10;10 - 00;59;11;11
Like maybe.
00;59;11;13 - 00;59;27;10
Speaker 2
There is something to that personally that I'm starting to notice. Stress. Stress is a huge one because essentially it's driving this sympathetic nervous system tone, which essentially is cortisol and adrenaline getting dumped into the system. Pain for some of your people. So.
00;59;27;12 - 00;59;30;07
You know, coming out of.
00;59;30;10 - 00;59;31;23
Speaker 2
Armed Forces service.
00;59;32;00 - 00;59;33;00
But a lot of people are having.
00;59;33;00 - 00;59;43;01
Speaker 2
Injuries. They may have pain. That is something that they have to deal with on a daily basis. So pain is one of those things, especially through some of what Anthony talked about. It's like maybe there's these things you can do throughout the course of the.
00;59;43;01 - 00;59;43;23
Day.
00;59;43;25 - 00;59;48;01
Speaker 2
To to mitigate your pain through soft tissue strategies or just general movement strategies would be a.
00;59;48;01 - 00;59;49;04
Big one.
00;59;49;06 - 00;59;53;23
Speaker 2
As well too. But those are probably the four.
00;59;53;25 - 00;59;54;22
Kind of.
00;59;54;24 - 00;59;57;14
Speaker 2
Disrupters. So if I paint a picture.
00;59;57;14 - 01;00;01;11
Of work all day, don't eat well.
01;00;01;13 - 01;00;02;21
Speaker 2
Had a stressful day at work.
01;00;02;21 - 01;00;05;01
Got home.
01;00;05;03 - 01;00;07;21
Speaker 2
Didn't get any sunlight through the course of the day.
01;00;07;23 - 01;00;09;00
I'm on my phone.
01;00;09;00 - 01;00;10;11
Speaker 2
As I'm sitting on the couch.
01;00;10;11 - 01;00;15;04
Doomscrolling through whatever you are looking at at 11 p.m. at night.
01;00;15;05 - 01;00;17;27
Speaker 2
That is a perfect recipe for all things that will.
01;00;17;27 - 01;00;18;10
Not.
01;00;18;10 - 01;00;24;16
Speaker 2
Optimize your sleep. So unfortunately, many of it and I'm not saying I don't do that occasionally.
01;00;24;19 - 01;00;25;16
By just really.
01;00;25;16 - 01;00;26;11
Speaker 2
Realizing.
01;00;26;15 - 01;00;27;15
Blue light.
01;00;27;18 - 01;00;29;13
Speaker 2
Stress.
01;00;29;15 - 01;00;32;24
In those things, really being aware of how.
01;00;32;24 - 01;00;34;28
Speaker 2
You start to pull those away as you get closer to.
01;00;34;28 - 01;00;36;02
Bedtime.
01;00;36;05 - 01;00;39;01
Speaker 2
If possible as well to.
01;00;39;04 - 01;00;59;06
Go. Got it. So I mean, and I'm going to unpack some things here because you basically just I and there's no way I know this, but I'm willing to bet that there's a large percentage of people that you just called everybody out on that. Yeah. You don't go outside too often for too long. And then when you're inside, you probably eight later than you normally did.
01;00;59;06 - 01;01;16;03
And then you're watching TV or you're playing on your phone and or you're thinking about stuff as a result of either that or work related activity and you're stressed, you go there and you fool yourself into thinking, I'm just going to lay down here and think myself to sleep, right?
01;01;16;05 - 01;01;24;22
Speaker 2
One of the most interesting study to say, the one most interesting things that I've heard somebody say in the past, I can't remember who it is, is you can use your brain to think yourself to sleep.
01;01;24;24 - 01;01;27;06
So count sheets out the window.
01;01;27;09 - 01;01;27;28
Speaker 2
Count. She's out.
01;01;27;28 - 01;01;30;12
The window. I will give you a couple other kind of.
01;01;30;12 - 01;01;34;00
Speaker 2
Things that are maybe a replacement for counting sheep in a second. But let's keep running.
01;01;34;00 - 01;01;35;16
Through your your.
01;01;35;18 - 01;01;36;12
Speaker 2
Pieces that you wanted to.
01;01;36;12 - 01;01;36;19
Hit.
01;01;36;23 - 01;01;57;13
Yeah. So? So this is comes down to functional. So because we talked about earlier, if I'm interested in fitness and I'm going to find the day time of day that works best for me or when I can fit it in and I work out at night and then I'm cold, lunch is the thing. So I'm going to now come back in there and try to do recovery at night.
01;01;57;13 - 01;02;12;15
Cold plunge. Because you talked about how hot showers and heat and all that stuff will help. And then I'm going to eat for recovery meal after six. Real quick touch on that. Good idea or think about how you're going to be able to if you're going to do that then ex.
01;02;12;18 - 01;02;14;03
Yeah again no.
01;02;14;03 - 01;02;19;10
Speaker 2
Absolutes so work out depending on what the workout is later at night.
01;02;19;11 - 01;02;25;16
So I'm an afternoon workout. I prefer to workout in the afternoon personally. Again, everybody's.
01;02;25;16 - 01;02;28;13
Speaker 2
Doing different intensity of things, but it just people.
01;02;28;13 - 01;02;28;28
Are doing it at the.
01;02;28;28 - 01;02;33;21
Speaker 2
Higher intensity. They're going to CrossFit, they're going to go for Jiu-Jitsu, they're going.
01;02;33;21 - 01;02;36;05
To whatever it might be.
01;02;36;07 - 01;02;36;26
Speaker 2
That's going to have.
01;02;36;26 - 01;02;38;08
A upregulates.
01;02;38;08 - 01;02;43;27
Speaker 2
Already. Or sympathetic nervous system drives your system, which basically is, Hey, I need to be awake.
01;02;43;29 - 01;02;45;04
But again.
01;02;45;07 - 01;02;48;17
Speaker 2
There's things you can do to counterbalance domestic violence. I'll grab that in second.
01;02;48;19 - 01;02;54;05
The eating piece, depending on your eating 6 p.m. is probably not a bad time to eat, kind of depending on what your.
01;02;54;05 - 01;02;57;00
Speaker 2
Eating style is. And again, I'm not a dietitian.
01;02;57;02 - 01;02;57;25
You don't want anything.
01;02;57;25 - 01;02;58;10
Speaker 2
Like super.
01;02;58;10 - 01;02;58;29
Heavy.
01;02;58;29 - 01;03;01;17
Speaker 2
Greasy anything that's going to give you indigestion.
01;03;01;18 - 01;03;03;12
Kind of later at night.
01;03;03;15 - 01;03;07;02
Speaker 2
On things because that's just going to cause you distress. It's going to keep you away just from a pure.
01;03;07;02 - 01;03;07;25
Uncomfortable.
01;03;07;25 - 01;03;10;13
Speaker 2
Standpoint. I think there's some play inside of.
01;03;10;13 - 01;03;13;01
That evening feeding window.
01;03;13;03 - 01;03;31;27
Speaker 2
Cold plunge is interesting because for most people it has a direct, sympathetic nervous system response, i.e. I get adrenaline dumped into my system because this is a strep. My body's perceiving this as a stressful exercise. Now what we can talk about is how can you use regulation practices.
01;03;31;27 - 01;03;33;18
I.e. breathing.
01;03;33;20 - 01;03;36;07
Speaker 2
To control your response to that.
01;03;36;07 - 01;03;37;05
Cold water.
01;03;37;08 - 01;03;41;28
Speaker 2
Which is also more of a down regulatory standpoint. So that's one of the benefits of using stress to help.
01;03;41;28 - 01;03;42;26
You build.
01;03;42;26 - 01;03;47;24
Speaker 2
These capabilities around reacting to stress. So if you just had Copeland straight off.
01;03;47;24 - 01;03;48;07
Of it without.
01;03;48;08 - 01;03;53;08
Speaker 2
Like, well, how can you actually mitigate some of that stuff? For most people, that's going to keep them awake.
01;03;53;11 - 01;03;54;05
Now.
01;03;54;08 - 01;04;11;27
Speaker 2
A lot of times will do in our athlete centers will do this contrast bars that you'll do cold for a period of time and then hot for a period of time and then cold for a period of time hot. So you can also blend those two together as well. Doing cold plunge depending on what you're doing it for, whether it's a stress resilience.
01;04;12;04 - 01;04;12;26
Cognitive.
01;04;12;29 - 01;04;14;03
Speaker 2
Exercise.
01;04;14;06 - 01;04;14;16
Or I'm.
01;04;14;16 - 01;04;18;13
Speaker 2
Trying to reduce inflammation in my system because that's benefits of cold punch.
01;04;18;16 - 01;04;19;18
And I'm.
01;04;19;18 - 01;04;22;04
Speaker 2
Kind of to ends of the spectrum.
01;04;22;07 - 01;04;22;27
But can you pair.
01;04;22;27 - 01;04;23;14
Speaker 2
That with some.
01;04;23;14 - 01;04;25;05
Warm water or hot water.
01;04;25;07 - 01;04;28;20
Speaker 2
Posts and get the same benefits of that.
01;04;28;23 - 01;04;29;13
And can even.
01;04;29;13 - 01;04;33;20
Speaker 2
Utilize some breathing practices, which I'll talk about here in a second, which are some things you put in your back.
01;04;33;20 - 01;04;34;25
Pocket.
01;04;34;28 - 01;04;50;26
Speaker 2
As far as some other strategies as well too. So kind of first blush is like, man, that sounds like a recipe for not sleeping well. But I think it all depends, which is often when I say to certain situations, I think there's ways to play with that because also what time do you go to bed?
01;04;50;26 - 01;05;00;05
Chris So I'm in that that exception thing where I have I have an environment towards 1112 at night, waking up at five, 530 in the morning.
01;05;00;06 - 01;05;00;24
Yeah.
01;05;00;27 - 01;05;03;20
Speaker 2
So that's 6 p.m. kind of stimulus.
01;05;03;22 - 01;05;06;05
Going to bed that late. You got enough of a window.
01;05;06;05 - 01;05;11;11
Speaker 2
Where you could put enough strategies in place to offset that kind of stimulus to your system.
01;05;11;14 - 01;05;28;26
You got it then. So I'll take this minute. Just plug the game changer with die. That's part of the exercise is that cold plunge, trying to be able to understand how you can mitigate the stress reaction to it with the breath. So that's another XOs option out there for anybody listening and paying attention.
01;05;28;28 - 01;05;29;19
That's right.
01;05;29;22 - 01;05;31;08
Sorry to interrupt. Let's keep going.
01;05;31;10 - 01;05;39;25
Speaker 2
You're good. So outside of kind of what can I control for my environmental factors, i.e. temperature, light, sounds.
01;05;39;27 - 01;05;42;20
What can I know about disruptors.
01;05;42;23 - 01;05;44;09
Speaker 2
At least the knowledge around them?
01;05;44;11 - 01;05;45;09
I'll kwahol.
01;05;45;09 - 01;05;47;17
Speaker 2
Caffeine stress and.
01;05;47;19 - 01;05;47;25
There's.
01;05;47;25 - 01;06;00;04
Speaker 2
Some things you can start to do to kind of offset some of those things. Right? So one of the future episodes is going to be around this idea of regulation reflection. So if I take reflection as an easy one, real time awareness, how.
01;06;00;04 - 01;06;01;23
Am I feeling in the moment.
01;06;01;26 - 01;06;06;27
Speaker 2
Proactive reflection? How do I set myself up for success through visualization.
01;06;06;27 - 01;06;08;02
Or whatever it might be.
01;06;08;04 - 01;06;09;28
Speaker 2
Or setting some goals for myself?
01;06;10;00 - 01;06;12;12
And retroactive.
01;06;12;14 - 01;06;13;18
Speaker 2
Awareness?
01;06;13;21 - 01;06;15;02
Are know, how well.
01;06;15;02 - 01;06;15;12
Speaker 2
Did I do.
01;06;15;12 - 01;06;16;23
This? One of the.
01;06;16;23 - 01;06;19;12
Speaker 2
Things that is pretty beneficial so.
01;06;19;16 - 01;06;22;02
A lot of people Do you ever wake up in the middle of the night.
01;06;22;04 - 01;06;23;28
Or time?
01;06;24;00 - 01;06;27;27
Speaker 2
What is kind of one of the things that you notice when you wake up in the middle of the night?
01;06;27;27 - 01;06;29;18
You may go to the bathroom.
01;06;29;20 - 01;06;31;18
Speaker 2
But from a kind of thought process.
01;06;31;18 - 01;06;32;26
Standpoint, are you thinking about.
01;06;32;26 - 01;06;34;18
Speaker 2
It in particular?
01;06;34;20 - 01;06;39;06
Yeah, thinking about I feel like I'm missing something.
01;06;39;08 - 01;06;39;16
Speaker 2
So a.
01;06;39;16 - 01;06;40;01
Great way to.
01;06;40;01 - 01;06;41;02
Speaker 2
Approach something like that.
01;06;41;02 - 01;06;42;03
Would be.
01;06;42;05 - 01;06;45;06
Speaker 2
Hey, here's all the things that I'm tracking is important to me right now.
01;06;45;06 - 01;06;48;01
Let me write them down before I go to bed.
01;06;48;04 - 01;06;50;10
Speaker 2
So here's the three things that happened today.
01;06;50;10 - 01;06;51;03
That are on the.
01;06;51;03 - 01;06;54;26
Speaker 2
Minds. Let me write them down in some sort of actually set that I can do tomorrow.
01;06;54;26 - 01;06;56;15
When I'm awake.
01;06;56;17 - 01;06;58;11
Speaker 2
Hear the things that I know are just swirling.
01;06;58;11 - 01;06;59;05
Around me that I.
01;06;59;05 - 01;07;05;26
Speaker 2
Want to also write down. And here's the three things that I want to do tomorrow from a goal standpoint. So if you're going to just take and put that down.
01;07;05;26 - 01;07;06;28
On paper, you've.
01;07;06;28 - 01;07;08;10
Speaker 2
Captured it. So it's not like you're.
01;07;08;10 - 01;07;09;03
Worried about.
01;07;09;09 - 01;07;11;04
Speaker 2
Losing it necessarily.
01;07;11;06 - 01;07;14;11
You don't have to wake up thinking about it and be like, Oh, forgetting what?
01;07;14;11 - 01;07;22;06
Speaker 2
This the news. So you've captured it. It's a great way to do retrograde reflection for the day before. It's a great way to be proactive reflection for the day.
01;07;22;06 - 01;07;23;08
Coming up.
01;07;23;11 - 01;07;26;22
Speaker 2
And basically you can kind of put that down, put it in a book. So it's essentially a form of.
01;07;26;22 - 01;07;28;21
Diary keeping that.
01;07;28;21 - 01;07;32;02
Speaker 2
Hopefully get some of the stuff out of your brain onto a piece of paper so you don't have to.
01;07;32;02 - 01;07;33;03
Ruminate on it.
01;07;33;10 - 01;07;39;24
Got it. So it's basically purging the thought and increasing the chance for you to no longer wonder about it and during the sleep cycle.
01;07;40;01 - 01;07;42;29
Speaker 2
That's right. So essentially, when you are waking up.
01;07;43;01 - 01;07;45;15
Ideally an ideal world, you're probably waking up.
01;07;45;15 - 01;07;46;02
Speaker 2
Once in the.
01;07;46;02 - 01;07;46;15
Middle of the.
01;07;46;15 - 01;07;47;22
Speaker 2
Night to go to the restroom.
01;07;47;22 - 01;07;48;23
And then there's no other.
01;07;48;23 - 01;07;51;20
Speaker 2
Wake up. And again, there's all kinds of reasons for people.
01;07;51;20 - 01;07;52;05
To have.
01;07;52;05 - 01;07;53;04
Speaker 2
Periods where they wake up.
01;07;53;05 - 01;07;55;11
At night. But if.
01;07;55;11 - 01;07;56;24
Speaker 2
We can kind of shut down that.
01;07;56;25 - 01;07;57;04
Are.
01;07;57;07 - 01;08;00;13
Speaker 2
Waking going to go to the restroom. But now I'm starting to think about X.
01;08;00;16 - 01;08;00;28
If we can get.
01;08;00;28 - 01;08;09;12
Speaker 2
Rid of that, then you should be able to go right back to sleep. Hopefully as you get back into bed from from using the restroom, some other kind of things prior.
01;08;09;12 - 01;08;11;08
To going to bed is.
01;08;11;08 - 01;08;31;08
Speaker 2
People like to meditate. So meditation starts to move us kind of towards those brainwave patterns that are more representative obviously this idea of visualization, of kind of visualizing certain things, whether it's kind of a relaxing scene. So most things that we want to think about to tears for Sleep are going to be this idea of parasympathetic nervous system.
01;08;31;08 - 01;08;32;09
Tone or.
01;08;32;09 - 01;08;42;20
Speaker 2
Drive. So you have your rest and digest as opposed to your fight or flight nervous system responses. So you have sympathetic, which is.
01;08;42;25 - 01;08;43;22
Fight or flight.
01;08;43;25 - 01;09;03;00
Speaker 2
Parasympathetic rest and digest. So we want to be able to do as many things around parasympathetic nervous system activation as possible, which is kind of be this idea of your body trigger. So those things are all going to be in this different area of down regulatory regulation exercises. Breathing is a great one, so you can use breathing.
01;09;03;00 - 01;09;04;00
To do a lot of things.
01;09;04;00 - 01;09;06;21
Speaker 2
You can use it to regulate your system to get you ready.
01;09;06;21 - 01;09;09;28
For more action.
01;09;10;00 - 01;09;21;12
Speaker 2
Packed things you can you definitely use it to kind of down regulate your system so drive more vagal tone and so it's a great way easy kind of thing to take away from down regulatory.
01;09;21;12 - 01;09;21;28
Breathing.
01;09;21;28 - 01;09;25;26
Speaker 2
Is utilizing exhale that is longer.
01;09;25;26 - 01;09;26;04
Than the.
01;09;26;04 - 01;09;29;19
Speaker 2
Inhale so great example of that would be maybe something like a four, seven, eight.
01;09;29;19 - 01;09;31;20
Breathing pattern where you're going to inhale.
01;09;31;20 - 01;09;33;06
Speaker 2
For 4 seconds.
01;09;33;09 - 01;09;33;28
You're going to hold.
01;09;33;28 - 01;09;41;24
Speaker 2
It for 7 seconds, and then you're going to exhale on a control for 8 seconds. So basically a four second inhale and exhale. That's going to be.
01;09;41;24 - 01;09;42;29
A good breathing.
01;09;43;02 - 01;09;47;00
Speaker 2
Or something similar to that. That's going to be a regulatory.
01;09;47;02 - 01;09;48;02
Breathing pattern that will.
01;09;48;02 - 01;09;51;09
Speaker 2
Hopefully get you into more parasympathetic tone, which which puts you in a.
01;09;51;09 - 01;09;53;27
Better.
01;09;54;00 - 01;09;59;09
Speaker 2
Position to be more restful and allow those processes to happen, like we talked about.
01;09;59;09 - 01;09;59;23
At the beginning.
01;09;59;23 - 01;10;01;19
Speaker 2
Of the episode.
01;10;01;22 - 01;10;10;05
Or you can just every 12 minutes exhale as in, and then have everybody what's matter.
01;10;10;07 - 01;10;11;13
Well and breathe.
01;10;11;13 - 01;10;11;29
Speaker 2
Interestingly.
01;10;11;29 - 01;10;13;00
Enough.
01;10;13;03 - 01;10;19;12
Speaker 2
Physiological sigh just like what you did. That kind of auditory is actually another great thing to add into that. So if.
01;10;19;12 - 01;10;21;16
You added in that.
01;10;21;19 - 01;10;32;28
Speaker 2
When you're eight second exhale, that's even more bang for your buck. So you can either get a sympathy card from having somebody ask you what's wrong, or you can use it as kind of like a stimulant to get you to calm down.
01;10;33;00 - 01;10;37;19
I'll do the latter is I'll sound smarter.
01;10;37;22 - 01;10;38;25
So hopefully.
01;10;38;25 - 01;10;40;18
Speaker 2
There's some takeaways.
01;10;40;21 - 01;10;46;27
For people if you really break it down, quiet, no light.
01;10;46;29 - 01;10;50;22
Speaker 2
No stress. Get yourself in a mental state where it's going to optimize it.
01;10;50;27 - 01;10;51;21
Get rid of any.
01;10;51;21 - 01;10;59;21
Speaker 2
Negative thoughts, pull down a piece of paper. If you take those five things and mix them in whichever way works best for you, that's probably going to put you in a position to be successful.
01;10;59;23 - 01;11;05;20
It's outstanding. John, Appreciate it. And so is that is that that Did you cover it all?
01;11;05;22 - 01;11;07;07
I cover I cover the big rocks.
01;11;07;07 - 01;11;17;14
Speaker 2
So, yeah, let's let's wrap it there. I think if people can do that versus trying to get more information because there's all kinds of things around time zone jump strategies around that ship work.
01;11;17;17 - 01;11;18;04
Probably a lot of.
01;11;18;04 - 01;11;19;12
Speaker 2
Questions around.
01;11;19;19 - 01;11;20;04
You know.
01;11;20;04 - 01;11;28;12
Speaker 2
Different or supplements naps we heard So essentially that was one of my other ones. And there are some some gender differences around sleep.
01;11;28;12 - 01;11;32;24
But I think we hit the big rocks that people can hit the big rocks. I think they're hopefully.
01;11;32;24 - 01;11;34;08
Speaker 2
Going to be successful.
01;11;34;10 - 01;11;52;20
Well, without a doubt. I think, you know, the combination of thing, which is the benefit of what we're trying to do with Exos is partner up and then bring, you know, to dissect these things in a way which these episodes will produce is enough detail to get below the service, get off the wave tops, hit it maybe a foot or two down.
01;11;52;27 - 01;12;13;04
In the context of the analogy, right? It's deep enough to learn a little something, and then it's practical for you to apply. And then you put them together. You're talking about how you can work out, how you can rest, how you can eat right, drink right, and then spend time doing things throughout the day where it's little elements of what you just closed with the nuggets.
01;12;13;04 - 01;12;31;12
You know, just remember to do some of these things in these intervals, create a habit, and then we'll keep going. So It's it's good. I appreciate, John, everything that you're doing and then the help that you're providing us to do all these things with, you know, Anthony and and whoever's coming up next, talk about these next couple episodes.
01;12;31;12 - 01;12;33;24
Speaker 2
You'll you'll see some of the usual suspects, but we're going to.
01;12;33;24 - 01;12;36;17
Have a few.
01;12;36;19 - 01;12;39;12
Speaker 2
New faces come on as well to.
01;12;39;14 - 01;12;43;22
Good stuff, right, John? So any any closing remarks are we cover all.
01;12;43;25 - 01;12;45;12
I think we cover it all. I mean.
01;12;45;14 - 01;12;46;27
Speaker 2
Access is is here to.
01;12;46;27 - 01;12;47;23
Help, you know.
01;12;47;23 - 01;13;03;13
Speaker 2
Individuals like, yourself and teams get ready for the moments that matter to them. And this is one of the ways. So, you know, anybody that's interested out there, they can they can reach out to us. Let's see Microsoft.com is is our website and then go to this interested to to get more information solid.
01;13;03;16 - 01;13;21;07
All right cool then and I'll put all of this stuff again for everybody by now. You should know to put it in the description, I'll add some of the elements that we talked about in the summary and some links specifically what you mentioned earlier as far as additional ways to find out from other sources. Matt Walker and some other books in the links that you suggested.
01;13;21;07 - 01;13;24;20
And on that note, already, one key moving forward.