AMENDMENT: I said 32-34 degrees Celsius, which is hilariously wrong - it should be 19 to 21 degrees (66-69 degrees F). Sorry for the confusion - complete brain freeze on my end [Amended reference below] Access to the Insiders & Free Community: bit.ly/PhysionicInsiders Here's a fun fact: I kept mixing up the word 'tactile' and 'tactical', and did it again in the final. 😑 Reference: doi:10.3389/fnins.2019.00336
I could say that all scientists should use °C to avoid mistakes like this, but falling asleep during 69 degrees F every night sounds too funny to give up.
Yes, I think the Japanese ref of 32degC to 34degC refers to the temperature between human and cover. Not sure how many of us take a thermometer to bed tho'... 🙂
From elite athlete to dying of obesity BACK to real health. Below is my life's work distilled. 🎉 Recovery: Inclined Sleep Therapy is free & an ancient practice CPAP Exercise: *Rebounder* proven in the 1970s as the most efficient exercise still. Unique health benefits. Food: Lean poultry, onions, & sweet potatoes replace unhealthy calories Dentist gum cleaning Supplements: Threonate magnesium, NAC, vit.D, creatine, taurine, *methylene blue-not with antidepressants* TENS for soreness & vagus nerve Their's more but this's most of it.
As far as sleep goes, one key item is to ensure you don't have (even mildly) sleep apnea, and if you do to do something about it. Untreated sleep apnea will shorten your lifespan tremendously (I'm not sure if there are good studies because no one in their right minds leaves it untreated).
I have sleep apnea and after changing my pillow (a higher orlethopedic pillow that unfortunately is not so comfortable but keeps my head down and my mouth shut while I sleep) I miraculously slept amazingly and my life and mood has improved tremendously!
There are studies on that subject, yes, and they fully confirm what you said. Lowers subjective well-being throughout your life and shortens lifespan. Sleep apnea sucks for you, but also for your partner, and probably affects the relationship (haven’t seen a study on that, but it’s not a wild stretch)
2:28 32-34C is the ideal sleep temperature? I might need more coffee or something, but that might be something you need to correct since I definitely'm not sleeping at 32-34C
My biggest "regret" in life is that channels like yours, ninja nerd etc. didn't exist when I was younger. Because of that I didn't question "medical professionals" enough. 71 now...and with your, and others help I am now looking forward to a longer, better quality life.....❤❤❤
Check out studies sleeping with a dog. I couldn’t sleep for years until my beloved Bulldogge climbed into bed as a puppy and refused to leave. It cured my PTSD overnight and I sleep like a teenager now. Properly done studies seem to corroborate this but you have more access than I do.
Good for you. Not universal though: my wife's dog (😉) requires me to wake up and let him out to sniff for foxes around 0200 or 0300 several times a week.
@@nicksmith4507 oh yes, we do that as well. Less now that he turned five. Interestingly, the study accounted for that and found that the higher sleep quality was worth the increased waking up. Of course, they likely weren’t outside chasing critters. 😂😂
@@benahaus fortunately mine can’t reach his nads due to hyper muscularity but sleep studies have shown that even being wakened by dogs in the bed, sleep quality is improved. My theory is that dogs and humans co-evolved for at least the last 10,000 years but likely much longer. Quality of sleep is vastly improved when they’re around even if they wake you up once in a while.
Another sleep option is a temperature controlled mattress, which regulates your body's temperature to a preferred constant or range throughout the night
I have a cooling mattress pad without explicit temperature controls, and it makes a huge difference in my sleep quality. I just turn it on when I get into bed and leave it on for an hour or so, and it drops my core temperature dramatically.
For those with delayed circadian rythm, don't try to force yourself into a "normal" sleeping pattern if you've tried before. You kinda have to plan your life around your sleep unfortunately. I naturally fall asleep around 5am everyday, if I try to fall asleep earlier my body registers it as a nap and I sleep way to little. So nightshift jobs are your friend. Also your body has a difference in melatonin release compared to other people, you might not be as affected by it being dark.
I’m not sure whether “giving up” is sound advice when it comes to sleeping patterns. I’m aware it is very difficult to change this and it is easy to screw up the process, thereby making you feel like it cannot be done. But I have seen it being done by some people that had true difficulties with earlier attempts, but ultimately managed. That is not proof that it can work for everybody, but certainly proves that “giving up” isn’t sound advice for everybody with misaligned internal clocks. I haven’t had to go to the process myself, but I know that it requires aligning your eating times and sunlight exposure with your waking and sleeping times, among others, which isn’t easy for those affected. Let me know whether you’re interested, I could see whether I can find a reference to the protocol they used.
@@mr-boo I said "if you've tried before". Trying implies practicing sleep hygiene, trying to force a sleep pattern that most people have and it didn't work. There is a difference between a late sleeping habit that can be changed and an actual delayed circadian rythm that can't be treated. I couldn't treat it with melatonin either, I have also taken extremely strong sleeping pills that just did not make me sleep. Especially if you're an insomniac it's important to sleep when you actually feel tired. You can't function on 0-5h of sleep in the long run. I've tried and I got burnout and I still haven't recovered fully. I've had a delayed circadian rythm ever since I was a literal toddler. I've practiced sleep hygiene for 15 years. No matter what I do it shifts back to 5am regardless. Delayed circadian rythms are very common in people that have ADHD and in teenagers. ADHD is already exhausting in itself, there is no need to add chronic lack of sleep on top of it if you've tried to fix your sleep pattern to fit standards. I also think that highschools should shift schooltimes since most teenagers circadian rythm naturally shifts and over 50% of students feel tired at school and up to 30% have fallen asleep at school. Sleep is very important! sometimes you need to plan your life around your sleep patterns, and not the other way around.
@@mr-booI'd also like to comment about the protocol. I think most people that genuinely have tried to fix their sleep are very aware of sunlight exposure, blue light, eating times, winding down, going to sleep at the same time every night etc. If it doesn't work and you've tried for months up to years it likely won't work if you keep trying, you'll just suffer because of it.
I practice yoga which I consider to be and I think it is listed as a compound exercise it also works your cardio and does pretty much all the things you’ve described, but I do lift to three times a week and I walk at least 5 miles every day, in my work
Most yoga studies are done in India and Indian researchers have the tendency to report benefits compared to other types of exercises (no kidding they 10 times more likely to report benefits) If u want to be flexible and stretchy, sure do it if u like. But I wouldn't do it for the zone 2 exercise and expect it to be equal or better than swimming or running
Thanks for the lovely video! It's awesome that you summarized these points after thousands of hours reading research documents and being able to abstract all this information into the most important things. Many health professionals and people as well focus on the latest fab or on something new and small but the big picture is what matters.
"The recommendation [for the temperature of your room while you sleep] is between 32 and 34 °C." What?? This must be a mistake, 32 is so freaking hot, I think you meant to say 18-24 °C but I assume you don't use Celsius in real life so you didn't catch this error...
Another sleep suggestion the trio of Apigenin (the key relaxing ingredient in camomille), Magnesium THREONATE, and L-theanine. It was recommended by neuroscientist Andrew Huberman, it works wonderfully for me. You can buy the three supplements individually or there are also options that have all three together in one capsule. Just wanted to share in case it might help someone else. Very gentle effect, and good sleep.
Here's some tips for better sleep: 1. Take some cherry (tart cherry) juice, it contains phytomelatonin which is just the plant form of melatonin, if you don't have access to melatonin supplements. 2. Take 3-5 grams of glycine before bed, studies have indicated it improves sleep quality, relaxes brain and body and even affects your blood vessels, kind of like a hot bath. 3. Continuing from point 2, a hot bath before bed and a warm beverage would probably help to fall asleep easier. 4. Chamomile tea contains some substances that relax parts of your brain, you could try drinking some as your warm beverage of choice before bed and see if it does anything for you.
A high fat, very low carb diet has reversed my insulin resistance, A1C down from 8.8 to 5.3, brought my weight down 35 lbs (5’9”, 155lbs.), lowered triglycerides substantially, unsure of APOE B), and I have gotten off all meds - 5 years now and I feel better than I have in many years. Hi fat diet has been a savior. I consume no vegetable oils, except EVOO. Can you parse the fat topic a bit better.
It's a free country - you do you. Nice. I don't "consult my team of health professionals" like nearly everyone else says, before making any change to my diet (including supplements) or routines.
Can you go into more depth on antioxidant timing with exercise? Specifically for resistance training. I was under the impression that as long as you waited 3-4 hours post exercise to receive the max inflammation from stuff like IL-6 it was okay to sequester it. Also, I thought it was only the classical antioxidants like high dose vitamin c and not hormetic stressors that blunted adaptation. I consume a cocktail of bioflavonoids like hibiscus turmeric morninga Garlic broccoli sprouts then resistance train 1-2 hrs prior. Then I eat dinner which contains more phytochemicals from various foods and I take a multivitamin nac and baby aspirin before bed. Do the hormetic food stressors that illicit endogenous antioxidants need to be treated the same as aspirin or vitamin c pills? How should I construct this for optimal hypertrophy? Thanks.
About the sleeping in a cold room, i'm suprised that 32-34°C is the recommended temp for a cold room, that's 89-93°F. That's like a hot day in summer for many countries, knowing that it's recommended to heat a room at 19°C/66°F, above 30°C is really high ! Then again, i read the study and i see it talks about "rectal" temperature, or maybe it's the heat that's under your bedsheets ? What should we understand ?
Hey! Nick, hope ya don’t mind me calling ya that!? Brother your videos are amazing! NO BS! I have binged your videos. Wow! Just to share! You make it so astoundingly easy to understand! Articulate to another level. My compliments! Your interpretations are spot on. The Sheldon Cooper but (cool) of You TUBE. Without the insane nerdiness! Keep up the great work. Couldn’t agree more on David Sinclair! God bless brother. Your awesome. I’m a suscriber❤️🙏🏻🙏🏻.
On the blue light point; I agree on the principle but the studies I read mentioned that the disruptive effects don't appear until a certain light threshold. MUCH higher than a phone screen in a dark room. Unless there has been further research that I've missed, the 'blue light' thing was over-hyped to sell blue light blocking products.
I've always thought they were intended for people who keep looking at their phone or computer until just before sleeping. In those cases, the light source is right in front of your face shining directly into your eyes.
I disagree with sleep in a cold room. Purely from my personal experience I sleep less well in the cold. Same with total darkness. I sleep just fine with a little light in the room. In fact I freak out in the dark. Whatever works for you. The recs for the cardio misses out just how much vigorous exercise you should aim for a week. 75 minutes means at least three to four sessions where your HR gets up into the high range for 15 minutes. You may not achieve this with just pure HIIT which doesn’t last that long. As an older woman I eat all the saturated fat I care for and don’t worry about my LDL. Getting in the protein is crucial as we age. Keeping at a BMI around 21 with calorie control seems to me to be the number one impactful thing we can do closely followed by exercise. Also keep away from the old age meds. Seen too many older people drugged into misery and exhaustion.
Thanks for this. I would also add, limit or remove toxic substances such as any allergens, alcohol, cigarettes, recreational drugs of all kinds etc. Plus, focus the diet, no matter what preference or regime or belief system you wish to follow on guaranteeing that you obtain all the necessary nutrients and micronutrients that your body needs on a daily and weekly basis. Plus - plus, put in the time and effort to learn to effectively manage the stressors that are in your daily life to ensure you protect your mental and emotional health and well-being. And if I had to add one more... it would be: Live joyously and with purpose. Best, Martyn
P5P, 5HTP, Magnesium L-threonate work for my sleep. I live with chronic pain and use tizanidine routinely to relax tense muscles of neck and upper back.
Loved❤ it thoroughly. You nailed it. For lot of us those who are in health and fitness, it is easy to lose the track of the fundamentals and focus on specifics as we go deeper. This is fundamental, love it❤
Nice summary. Now I know that your contribution to sleep was not intended to be comprehensive, but perhaps the most important sleep hint really should be to get the dawn light into your eyes when you get up in the morning, without the interposing of window glass or glasses. Coupled with avoiding all blue light after sunset, and limiting blue light at other times of the day unless as part of sunlight spectrum.
I really appreciate all you do and am in your free group. Have lost a lot of weight, 80 lbs, but want to lose 60 more. I work out with heavy lifts about 4-5 times a week.
Historically, humans didn't sleep straight through the night. There's lots of socialogical evidence that cultures the world over prior to the industrial revolution had "first sleep"and "second sleep" with an interstitial period of wakefulness for about an hour. This is also a normal and healthy sleep pattern.
I really appreciate the new free resources and community. I also like that you give support options other than 50/month through Patreon. I didn't see this some months ago, so thank you for making it more clear, and you may be able to continue to increase that clarity.
Started focusing more on my health in my mid fifties. Long walks combined with vitamin D3, K2, Magnesium and zinc, with a few others as well. I felt it slowly helped, but the one thing that has had the biggest impact is going to the gym 3 times a week. Slow beginning and build up the weight etc. Not what I wanted to hear, but I must admit, that it really makes a difference. Go for it, highly recommended.😊
Have you looked into "SuperSlow" training? Slow (10s-up/10s-down)reps, long(at least 1m)sets to failure, & short(at most 1m)between exercises, combine benefits of resistance training & cardio.
Tryptophan is amazing for sleep. It "lets" you sleep, it doesn't make you sleepy. If you take melatonin to fall asleep right away and 500 to 1000 mg of tryptophan you will have good sleep. Tryptophan is a serotonin precursor so you have to be careful if you take ssri's or other things that might contribute to serotonin syndrome but 500 mg at night once in a while is very little.
I have a sleep tip. It might seem obvious, but just in case anyone needs to hear this "Don't smoke crack or do meth or like stimulants before bed" TRuuuuuust me
I know you were just trying to keep it simple for the n00bs, but I really dislike the suggestion of "The Big 3" only for resistance training. Not much upper back engagement. Yeah deadlift will do some but but adding in some rows would be great. It's the red-headed step child of compound movements. Speaking from experience from my past sins with my overdeveloped chest relative to my back and the associated imbalance / postural issues (having a desk job definitely doesn't help).
Hi Nic, I love your channel and this video exemplifies why I do. These 5 actions mentioned are crucial for health, especially to followers of Peter Attia and Physionic of course. Another blood marker that may be critical is Uric Acid, per Dr. Richard Johnson. What are your thoughts on keeping Uric Acid below 5 mg/dL? Thanks again for all your excellent content!
Any thoughts on CBD and sleep? I know THC is harmful to REM sleep but vaping a little or a little CBD oil seems to help sometimes..Dosage is hard to figure out. Anyways, keep up the great work :)
I do every single day 20 min. of HIIT training, as my muscles shake and I run out of breath. I use resistance bands of 33Pound. I really don't know what the info, perform 30 minutes every day means.
Does any of that explain why, typically, women live longer than men? Since, generally, women do not exercise on a regular basis. Lifting weights is usually a guy thing. And sleep? During child bearing, caring years, what sleep? I remember sleeping when I was single, but...😂 So studies for men and women are separate (but equal)? 👍
A great presentation leaving immediately one big ? In my mind - what about all the studies showing U/J curve for cholesterol and so by proxy apo b and acm?
healthy weight. OK, here it is...IF you have any fat around your waste, YOU have an unheathy weight. the fat ratio is tough because some people have large, heavy bones...large feet and wrist, so the normal formula isn't accurate. BUT THE FAT AROUND THE WASTE ANDTUMMY...THEY ARE TRUE INDICATORS.
Consistent implementation is so difficult. I can eat healthy for 3 months, but then I go through 3-4 weeks of complete obliteration of all results, binging like pac man. At this point I think I need a coach more than a nutrition expert or a doctor.
I'm not confident in that BMI chart. At 19 I came out of basic training at 69(nice) inches tall weighing 185 pounds and had for the entirety of my military career have to pass a tape test to prove I was in shape. Bmi might be a ballpark but the numbers have never worked for me.
Is it true that the sugars and carbohydrates that you eat will return by your body into palmitic acid,Palm fat… So lowering your saturated fat is not going to help with heart disease, but lowering your carbohydrate and sugars, Will… Is this true?
Exactly what I’m doing. Except I have a bad left knee, so do presses and deadlifts. I still need to lose about 60 more pounds which would put me at 240.
I don't know why we still have this limit of 10% saturated fat in current recommendations. What's sure is the less animal fat (~45% of saturated fat) we eat the more obesity, T2D, metabolic syndromes, cancers and cardio-vascular diseases we have in the world. It's just a correlation so it's not a formal demonstration that reducing our saturated fat intake to less than 10% is harmful but at least it's a reason to question the merits of this 10% limit.
From what I read, the weight index is an inferior health indicator compared to the waist index. Look, for instance, at that actor playing Richer. Does he have serious health problems? I dunno but kinda doubt
I like your content. It's great you don't shy away from metabolic pathways and the weeds. But the insurance bmi tables should be tweeked. while i reaIise much of the research is based on bmi, I couldn't hit my perfect weight with a bone saw. And there should be an age component. I'm 61.
This is just to let you know that your 'Numéro quatre' pronunciation was almost perfect, although with a slight German accent, which might trigger some PTSD responses to the elder and sensitive French population. Please note that the evaluation of your French skills was led by a pannel of 2.5 independent French native speaking scrollers- so this comment is based on solid scientific evidence and does not break the comments rules of your community. ;-)
@@Physionic Your pronunciation is suspisciously accurate, indeed (but gosh, there is some sort of a reminiscent German vibe lingering there... You should try some heavy metal detox protocol 😜)
I'm a lean mass hyper responder so my apob is very high. Have you an opinion on this? I've got a zero on angiogram score and very metabolically healthy. I'm ticking all the boxes accept the apob. And of course my saturated fat is a bit higher than 10 percent but actually not much. More like 15/20. Are you familiar with Dave Feldmans work? Thanks for your insightful chaneel ❤
I can't sleep because of my intracranial atherosclerosis. It's so bad, it's giving me a loud tinitus and at night I can hear the blood in my head going through drip by drip and stopping for several seconds altogether. When asleep, my heart rate slows down which inevitably leads to no blood flow at all. Of course, the dying gray matter doesn't like this and begs the heart for more and thus my sleep intervals never last. I then proceed to wake up with racing heart rate and sometimes with such a pain like I've been shot in the head.
Dude, I have heard a whole lot about saturated fat in your diet not being of concern at all, but you're recommending to limit it to lower your ApoB. Could it be that ApoB is similar to LDL such that an elevated level is only a concern in certain circumstances? (ie. look at other levels, like HDL; e.g. HDL is high and trigs are low, then a high LDL is not at all a problem)
Not a doctor - but from all I have read, seen, listened to, I would keep your saturated fats as low as possible. The majority of it comes from food that you shouldn't be eating anyhow as they are already bringing lots of other bad things along for the ride ( I refer to meat, dairy, eggs, processed foods). If you eat a mostly whole plant diet with little meat (no red meat) your sat fat should be pretty low already. I don't eat animal products at all and even with the processed garbage that I do eat along with all the nuts and seeds (just over 1/4 cup per day) my daily average Sat Fat comes in under 7 grams per day and even half of that is my stupid coffee creamer that I just can't seem to give up. Take away the stupid creamer and a high sat fat day is 9 grams (due to my twice per week Brazil nut).
@@mjs28s thanks for your reply and details. I am not a doctor either but that is a good thing because the little nutrition they learn in school is unscientific, harmful, and wrong. I would contend that the healthiest foods are actually red meat (beef) with lots of natural good fat that includes a decent amount of saturated fat. So I would go with a 100% beef diet way sooner than something vegetarian or vegan. There are many testimonials of the health benefits people have received but eating more red meat, or even something like the lion diet.
@@_________________142 interesting. I have seen a lot of speculation about this ancestral diet. 1. How can we be so certain what our ancestors are? (And I am sure that depends on which people groups, where and when). 2. Who says that was necessarily an ideal diet? Even if they were smarter than we are now, that doesn't guarantee they were dietary experts and got it all right.
@@mjs28s I eat only animal foods and I'm perfectly fine. I'm in my sixties with the VO2 Max of a 20 yo and with a staggering TG/HDL ratio of 0.6 (HDL 80mg). TG/HDL is a far better risk marker for CVD than TC or LDL-C. What's stupid is not your coffee creamer but the fact you think the 3.5 g of saturated a day that comes with it matter. A piece of meat has absolutely nothing to do with ultra processed foods. We have been eating meat for 3.5 millions of years so I guess we can say we are particularly adapted to eat this nutrient dense food.
I don't disagree, but cancer is the number two killer of Americans, so I think there are additional things people should do to prevent cancer. For example, eating foods with fiber, polyphenols, and antioxidants. People should also be assessing whether they are being exposed to any hazards like radon in their home. I think it's a good idea for people to have an air purifier in their bedroom and to filter their tap water.
Best way to be cozy is based greens bcomplex and turkey And tendon muscle care and destimulate Melatonin is not really helpful but useful Embrace sleep cycles and wake cycles Get so cool and so hot with weighted blankets and tons of pillows
As a menopausal woman, I have tried all of these things. Sleep still evades me. Please if you or anyone else in the comments have any more suggestions insight please post them. Thanks you.
5 commandments 1.) Focus on Sleep Quality and Duration. 2.) Low Intensity Steady State Cardio- 30 minutes every day 3.) Resistance Training- Twice a week 4.) Lower Apob Levels by limiting of saturated fats (Palmitate) - Achieve this by maintaining a healthy weight (under 25 BMI) - Lower Triglyceride levels 5.) Monitor hba1c levels (regulate your blood sugar levels) Most importantly; sustainability if the above matters.
![My 15 Year Mistake: Exercise. [Study 196, 197]](http://i.ytimg.com/vi/ziKSWaVZ2BA/mqdefault.jpg)
![My 15 Year Mistake: Exercise. [Study 196, 197]](/img/tr.png)
AMENDMENT: I said 32-34 degrees Celsius, which is hilariously wrong - it should be 19 to 21 degrees (66-69 degrees F). Sorry for the confusion - complete brain freeze on my end [Amended reference below]
Access to the Insiders & Free Community: bit.ly/PhysionicInsiders
Here's a fun fact: I kept mixing up the word 'tactile' and 'tactical', and did it again in the final. 😑
Reference: doi:10.3389/fnins.2019.00336
I could say that all scientists should use °C to avoid mistakes like this, but falling asleep during 69 degrees F every night sounds too funny to give up.
Yes, I think the Japanese ref of 32degC to 34degC refers to the temperature between human and cover. Not sure how many of us take a thermometer to bed tho'... 🙂
I was gonna say.. hahaha
I find I sleep best at least 71F or lower. I like the cold.
I was just about to comment! 😂. No problem. But you might consider adding some simple overlaying text as an erratum.
As an older man, I really enjoy your presentations. Most regular people don't analyze data. You fill that gap! Thanks
Thrilled to hear it. :)
I love the fact that your channel is growing. We need actual trained professionals to bring the information to us laymen. Thank you !
Objective/unbiased ones but agreed.
So true! I was off put by his Owly appearance but the dude is solid.
Why? Hasn’t the Cathedral of Academia betrayed us enough already?
Their research has government and corporate mandated blinkers.
Pull ups should also be considered a main composite exercise
Also excellent
From elite athlete to dying of obesity BACK to real health. Below is my life's work distilled. 🎉
Recovery:
Inclined Sleep Therapy is free & an ancient practice
CPAP
Exercise:
*Rebounder* proven in the 1970s as the most efficient exercise still. Unique health benefits.
Food:
Lean poultry, onions, & sweet potatoes replace unhealthy calories
Dentist gum cleaning
Supplements:
Threonate magnesium, NAC, vit.D, creatine, taurine, *methylene blue-not with antidepressants*
TENS for soreness & vagus nerve
Their's more but this's most of it.
Any blood pressure issues using methylene blue?
@@benjames1497 I haven't checked BP.
I have to tell you it's like a drug that makes you feel like YOU. Focus is better.
As far as sleep goes, one key item is to ensure you don't have (even mildly) sleep apnea, and if you do to do something about it. Untreated sleep apnea will shorten your lifespan tremendously (I'm not sure if there are good studies because no one in their right minds leaves it untreated).
I have sleep apnea and after changing my pillow (a higher orlethopedic pillow that unfortunately is not so comfortable but keeps my head down and my mouth shut while I sleep) I miraculously slept amazingly and my life and mood has improved tremendously!
There are studies on that subject, yes, and they fully confirm what you said. Lowers subjective well-being throughout your life and shortens lifespan. Sleep apnea sucks for you, but also for your partner, and probably affects the relationship (haven’t seen a study on that, but it’s not a wild stretch)
Even very mild sleep apnea totally kills my energy and focus.
2:28 32-34C is the ideal sleep temperature? I might need more coffee or something, but that might be something you need to correct since I definitely'm not sleeping at 32-34C
Agreed. Seems around 24C is the most optimal for sleeping
I added an amendment. What I said is incorrect.
Where is the amendment? Can't find it. What is the real temp range please?
@@Wzrd100 It's in the first comment at the top of the comment section. The ideal temperature is between 19-21C.
My biggest "regret" in life is that channels like yours, ninja nerd etc. didn't exist when I was younger.
Because of that I didn't question "medical professionals" enough.
71 now...and with your, and others help I am now looking forward to a longer, better quality life.....❤❤❤
Can't click on quick enough
For a physionic video.
Check out studies sleeping with a dog. I couldn’t sleep for years until my beloved Bulldogge climbed into bed as a puppy and refused to leave. It cured my PTSD overnight and I sleep like a teenager now. Properly done studies seem to corroborate this but you have more access than I do.
Good for you. Not universal though: my wife's dog (😉) requires me to wake up and let him out to sniff for foxes around 0200 or 0300 several times a week.
@@nicksmith4507 oh yes, we do that as well. Less now that he turned five. Interestingly, the study accounted for that and found that the higher sleep quality was worth the increased waking up. Of course, they likely weren’t outside chasing critters. 😂😂
Even when he is licking his nads at 3AM?
@@benahaus fortunately mine can’t reach his nads due to hyper muscularity but sleep studies have shown that even being wakened by dogs in the bed, sleep quality is improved.
My theory is that dogs and humans co-evolved for at least the last 10,000 years but likely much longer. Quality of sleep is vastly improved when they’re around even if they wake you up once in a while.
Thanks for the densely packed condensed video!
As always, love your natural presentation style-and your humor that makes me smile and often lol.
Another sleep option is a temperature controlled mattress, which regulates your body's temperature to a preferred constant or range throughout the night
I have a cooling mattress pad without explicit temperature controls, and it makes a huge difference in my sleep quality. I just turn it on when I get into bed and leave it on for an hour or so, and it drops my core temperature dramatically.
For those with delayed circadian rythm, don't try to force yourself into a "normal" sleeping pattern if you've tried before. You kinda have to plan your life around your sleep unfortunately.
I naturally fall asleep around 5am everyday, if I try to fall asleep earlier my body registers it as a nap and I sleep way to little. So nightshift jobs are your friend. Also your body has a difference in melatonin release compared to other people, you might not be as affected by it being dark.
I’m not sure whether “giving up” is sound advice when it comes to sleeping patterns. I’m aware it is very difficult to change this and it is easy to screw up the process, thereby making you feel like it cannot be done. But I have seen it being done by some people that had true difficulties with earlier attempts, but ultimately managed. That is not proof that it can work for everybody, but certainly proves that “giving up” isn’t sound advice for everybody with misaligned internal clocks.
I haven’t had to go to the process myself, but I know that it requires aligning your eating times and sunlight exposure with your waking and sleeping times, among others, which isn’t easy for those affected. Let me know whether you’re interested, I could see whether I can find a reference to the protocol they used.
@@mr-boo I said "if you've tried before". Trying implies practicing sleep hygiene, trying to force a sleep pattern that most people have and it didn't work. There is a difference between a late sleeping habit that can be changed and an actual delayed circadian rythm that can't be treated. I couldn't treat it with melatonin either, I have also taken extremely strong sleeping pills that just did not make me sleep. Especially if you're an insomniac it's important to sleep when you actually feel tired.
You can't function on 0-5h of sleep in the long run. I've tried and I got burnout and I still haven't recovered fully.
I've had a delayed circadian rythm ever since I was a literal toddler. I've practiced sleep hygiene for 15 years.
No matter what I do it shifts back to 5am regardless.
Delayed circadian rythms are very common in people that have ADHD and in teenagers. ADHD is already exhausting in itself, there is no need to add chronic lack of sleep on top of it if you've tried to fix your sleep pattern to fit standards.
I also think that highschools should shift schooltimes since most teenagers circadian rythm naturally shifts and over 50% of students feel tired at school and up to 30% have fallen asleep at school.
Sleep is very important! sometimes you need to plan your life around your sleep patterns, and not the other way around.
@@mr-booI'd also like to comment about the protocol. I think most people that genuinely have tried to fix their sleep are very aware of sunlight exposure, blue light, eating times, winding down, going to sleep at the same time every night etc. If it doesn't work and you've tried for months up to years it likely won't work if you keep trying, you'll just suffer because of it.
@@mr-boo, I'm interested in that protocol reference, if you can still rustle it up, kind regards.
This is me exactly. When my body wants to sleep it sleeps. And it loves sleeping during the day.
I practice yoga which I consider to be and I think it is listed as a compound exercise it also works your cardio and does pretty much all the things you’ve described, but I do lift to three times a week and I walk at least 5 miles every day, in my work
Most yoga studies are done in India and Indian researchers have the tendency to report benefits compared to other types of exercises (no kidding they 10 times more likely to report benefits)
If u want to be flexible and stretchy, sure do it if u like.
But I wouldn't do it for the zone 2 exercise and expect it to be equal or better than swimming or running
@@lenguyenngoc479 well, he does lift and walk too, so where's the harm.
Thanks for the lovely video! It's awesome that you summarized these points after thousands of hours reading research documents and being able to abstract all this information into the most important things. Many health professionals and people as well focus on the latest fab or on something new and small but the big picture is what matters.
Sleep hygiene! Love that.
I call it Vitamin Sleep. People don’t understand the important of a good sleep.
32-34C ?! 18C surely..
See amendment - good catch. :)
No mentioning lowering the intake of sugar and carbs? These are far worst than saturated fat for apoB and triglycerides.
"The recommendation [for the temperature of your room while you sleep] is between 32 and 34 °C."
What?? This must be a mistake, 32 is so freaking hot, I think you meant to say 18-24 °C but I assume you don't use Celsius in real life so you didn't catch this error...
hahaha, you're right, I made a mistake. :)
Another sleep suggestion the trio of Apigenin (the key relaxing ingredient in camomille), Magnesium THREONATE, and L-theanine. It was recommended by neuroscientist Andrew Huberman, it works wonderfully for me. You can buy the three supplements individually or there are also options that have all three together in one capsule. Just wanted to share in case it might help someone else. Very gentle effect, and good sleep.
At what times you take each one?
And man do you dream a lot with it!
Here's some tips for better sleep:
1. Take some cherry (tart cherry) juice, it contains phytomelatonin which is just the plant form of melatonin, if you don't have access to melatonin supplements.
2. Take 3-5 grams of glycine before bed, studies have indicated it improves sleep quality, relaxes brain and body and even affects your blood vessels, kind of like a hot bath.
3. Continuing from point 2, a hot bath before bed and a warm beverage would probably help to fall asleep easier.
4. Chamomile tea contains some substances that relax parts of your brain, you could try drinking some as your warm beverage of choice before bed and see if it does anything for you.
Thank you
A high fat, very low carb diet has reversed my insulin resistance, A1C down from 8.8 to 5.3, brought my weight down 35 lbs (5’9”, 155lbs.), lowered triglycerides substantially, unsure of APOE B), and I have gotten off all meds - 5 years now and I feel better than I have in many years. Hi fat diet has been a savior. I consume no vegetable oils, except EVOO. Can you parse the fat topic a bit better.
I tried coconut oil for my mum for dementia And it seems to be helping. It’s saturated fat 🤔
It's a free country - you do you. Nice. I don't "consult my team of health professionals" like nearly everyone else says, before making any change to my diet (including supplements) or routines.
Can you go into more depth on antioxidant timing with exercise? Specifically for resistance training. I was under the impression that as long as you waited 3-4 hours post exercise to receive the max inflammation from stuff like IL-6 it was okay to sequester it. Also, I thought it was only the classical antioxidants like high dose vitamin c and not hormetic stressors that blunted adaptation. I consume a cocktail of bioflavonoids like hibiscus turmeric morninga Garlic broccoli sprouts then resistance train 1-2 hrs prior. Then I eat dinner which contains more phytochemicals from various foods and I take a multivitamin nac and baby aspirin before bed. Do the hormetic food stressors that illicit endogenous antioxidants need to be treated the same as aspirin or vitamin c pills? How should I construct this for optimal hypertrophy? Thanks.
About the sleeping in a cold room, i'm suprised that 32-34°C is the recommended temp for a cold room, that's 89-93°F. That's like a hot day in summer for many countries, knowing that it's recommended to heat a room at 19°C/66°F, above 30°C is really high !
Then again, i read the study and i see it talks about "rectal" temperature, or maybe it's the heat that's under your bedsheets ?
What should we understand ?
Hey! Nick, hope ya don’t mind me calling ya that!? Brother your videos are amazing! NO BS! I have binged your videos. Wow! Just to share! You make it so astoundingly easy to understand! Articulate to another level. My compliments! Your interpretations are spot on. The Sheldon Cooper but (cool) of You TUBE. Without the insane nerdiness! Keep up the great work. Couldn’t agree more on David Sinclair! God bless brother. Your awesome. I’m a suscriber❤️🙏🏻🙏🏻.
On the blue light point; I agree on the principle but the studies I read mentioned that the disruptive effects don't appear until a certain light threshold. MUCH higher than a phone screen in a dark room.
Unless there has been further research that I've missed, the 'blue light' thing was over-hyped to sell blue light blocking products.
I've always thought they were intended for people who keep looking at their phone or computer until just before sleeping. In those cases, the light source is right in front of your face shining directly into your eyes.
I disagree with sleep in a cold room. Purely from my personal experience I sleep less well in the cold. Same with total darkness. I sleep just fine with a little light in the room. In fact I freak out in the dark. Whatever works for you.
The recs for the cardio misses out just how much vigorous exercise you should aim for a week. 75 minutes means at least three to four sessions where your HR gets up into the high range for 15 minutes. You may not achieve this with just pure HIIT which doesn’t last that long.
As an older woman I eat all the saturated fat I care for and don’t worry about my LDL. Getting in the protein is crucial as we age. Keeping at a BMI around 21 with calorie control seems to me to be the number one impactful thing we can do closely followed by exercise. Also keep away from the old age meds. Seen too many older people drugged into misery and exhaustion.
Of course, you can condition yourself to any particular environment or routine, but that doesn't necessarily mean it's the best thing for your health.
Thanks for this.
I would also add, limit or remove toxic substances such as any allergens, alcohol, cigarettes, recreational drugs of all kinds etc. Plus, focus the diet, no matter what preference or regime or belief system you wish to follow on guaranteeing that you obtain all the necessary nutrients and micronutrients that your body needs on a daily and weekly basis. Plus - plus, put in the time and effort to learn to effectively manage the stressors that are in your daily life to ensure you protect your mental and emotional health and well-being.
And if I had to add one more... it would be: Live joyously and with purpose.
Best,
Martyn
I agree. There is more to physical health than the physical.
also avoid toxic/inflammatory PEOPLE :)
P5P, 5HTP, Magnesium L-threonate work for my sleep. I live with chronic pain and use tizanidine routinely to relax tense muscles of neck and upper back.
Loved❤ it thoroughly. You nailed it.
For lot of us those who are in health and fitness, it is easy to lose the track of the fundamentals and focus on specifics as we go deeper.
This is fundamental, love it❤
Mitachondria aee the powerhouse of the cell
Nice summary. Now I know that your contribution to sleep was not intended to be comprehensive, but perhaps the most important sleep hint really should be to get the dawn light into your eyes when you get up in the morning, without the interposing of window glass or glasses. Coupled with avoiding all blue light after sunset, and limiting blue light at other times of the day unless as part of sunlight spectrum.
You are a very intelligent man. Thank you for being generous with your hard-won information. 🙏
2 heaping tablespoons of taurine helps my restless legs plus some other nutritionals.
Would like to no more about ropinirole, please
This is the best video I’ve seen on the subject. The information is just so condensed.
I really appreciate all you do and am in your free group. Have lost a lot of weight, 80 lbs, but want to lose 60 more. I work out with heavy lifts about 4-5 times a week.
You rock :)
Historically, humans didn't sleep straight through the night. There's lots of socialogical evidence that cultures the world over prior to the industrial revolution had "first sleep"and "second sleep" with an interstitial period of wakefulness for about an hour. This is also a normal and healthy sleep pattern.
I really appreciate the new free resources and community. I also like that you give support options other than 50/month through Patreon. I didn't see this some months ago, so thank you for making it more clear, and you may be able to continue to increase that clarity.
Started focusing more on my health in my mid fifties. Long walks combined with vitamin D3, K2, Magnesium and zinc, with a few others as well. I felt it slowly helped, but the one thing that has had the biggest impact is going to the gym 3 times a week. Slow beginning and build up the weight etc. Not what I wanted to hear, but I must admit, that it really makes a difference. Go for it, highly recommended.😊
Thanks!
Really great video! Fantastic and informative content and easy to understand. Thanks, Stu
FB blocks the "sharing" of this because it "violates community standards" or some such..as it they have
'Standards '....."F" FB...
Have you looked into "SuperSlow" training? Slow (10s-up/10s-down)reps, long(at least 1m)sets to failure, & short(at most 1m)between exercises, combine benefits of resistance training & cardio.
Tryptophan is amazing for sleep. It "lets" you sleep, it doesn't make you sleepy. If you take melatonin to fall asleep right away and 500 to 1000 mg of tryptophan you will have good sleep.
Tryptophan is a serotonin precursor so you have to be careful if you take ssri's or other things that might contribute to serotonin syndrome but 500 mg at night once in a while is very little.
And then there is menopause and sleep 😢
Walking uphill has the same effect as HIIT. Push-ups are better than lifting weights, which can damage the spine.
I have a sleep tip. It might seem obvious, but just in case anyone needs to hear this "Don't smoke crack or do meth or like stimulants before bed"
TRuuuuuust me
I'll try it... thanks for the tip!
I know you were just trying to keep it simple for the n00bs, but I really dislike the suggestion of "The Big 3" only for resistance training. Not much upper back engagement. Yeah deadlift will do some but but adding in some rows would be great. It's the red-headed step child of compound movements. Speaking from experience from my past sins with my overdeveloped chest relative to my back and the associated imbalance / postural issues (having a desk job definitely doesn't help).
Just subscribe a few days ago, beginning to like this channel it explains almost all that I read about health, keep it up man...
Hi Nic, I love your channel and this video exemplifies why I do. These 5 actions mentioned are crucial for health, especially to followers of Peter Attia and Physionic of course. Another blood marker that may be critical is Uric Acid, per Dr. Richard Johnson. What are your thoughts on keeping Uric Acid below 5 mg/dL? Thanks again for all your excellent content!
Nic, Nic, Nic. Everyone knows that the $6.99 programs don't work! The $9.99 programs are the good ones.
Any thoughts on CBD and sleep? I know THC is harmful to REM sleep but vaping a little or a little CBD oil seems to help sometimes..Dosage is hard to figure out. Anyways, keep up the great work :)
I prefer my bedroom to be 15 C or 59 F. 😊 Thx for doing this and sharing. 👍👍👍👍👍
I do every single day 20 min. of HIIT training, as my muscles shake and I run out of breath. I use resistance bands of 33Pound. I really don't know what the info, perform 30 minutes every day means.
Does any of that explain why, typically, women live longer than men? Since, generally, women do not exercise on a regular basis. Lifting weights is usually a guy thing. And sleep? During child bearing, caring years, what sleep? I remember sleeping when I was single, but...😂
So studies for men and women are separate (but equal)? 👍
A great presentation leaving immediately one big ? In my mind - what about all the studies showing U/J curve for cholesterol and so by proxy apo b and acm?
healthy weight.
OK, here it is...IF you have any fat around your waste, YOU have an unheathy weight.
the fat ratio is tough because some people have large, heavy bones...large feet and wrist, so the normal formula isn't accurate.
BUT THE FAT AROUND THE WASTE ANDTUMMY...THEY ARE TRUE INDICATORS.
Consistent implementation is so difficult. I can eat healthy for 3 months, but then I go through 3-4 weeks of complete obliteration of all results, binging like pac man. At this point I think I need a coach more than a nutrition expert or a doctor.
I'm not confident in that BMI chart. At 19 I came out of basic training at 69(nice) inches tall weighing 185 pounds and had for the entirety of my military career have to pass a tape test to prove I was in shape. Bmi might be a ballpark but the numbers have never worked for me.
Is it true that the sugars and carbohydrates that you eat will return by your body into palmitic acid,Palm fat… So lowering your saturated fat is not going to help with heart disease, but lowering your carbohydrate and sugars, Will… Is this true?
Exactly what I’m doing. Except I have a bad left knee, so do presses and deadlifts. I still need to lose about 60 more pounds which would put me at 240.
He big 3 compound movements (chest press, deadlift & squat) is good to know vs isolated. Sleep, excercise AE & RT, sautarate fat
I often think about leaving the "big city" to a quiet, more peaceful place ... 😌
I don't know why we still have this limit of 10% saturated fat in current recommendations. What's sure is the less animal fat (~45% of saturated fat) we eat the more obesity, T2D, metabolic syndromes, cancers and cardio-vascular diseases we have in the world. It's just a correlation so it's not a formal demonstration that reducing our saturated fat intake to less than 10% is harmful but at least it's a reason to question the merits of this 10% limit.
From what I read, the weight index is an inferior health indicator compared to the waist index. Look, for instance, at that actor playing Richer. Does he have serious health problems? I dunno but kinda doubt
I like your content. It's great you don't shy away from metabolic pathways and the weeds. But the insurance bmi tables should be tweeked. while i reaIise much of the research is based on bmi, I couldn't hit my perfect weight with a bone saw. And there should be an age component. I'm 61.
This is just to let you know that your 'Numéro quatre' pronunciation was almost perfect, although with a slight German accent, which might trigger some PTSD responses to the elder and sensitive French population. Please note that the evaluation of your French skills was led by a pannel of 2.5 independent French native speaking scrollers- so this comment is based on solid scientific evidence and does not break the comments rules of your community. ;-)
Considering I spent many years in France, I would hope I can pronounce it somewhat accurately. :)
@@Physionic Your pronunciation is suspisciously accurate, indeed (but gosh, there is some sort of a reminiscent German vibe lingering there... You should try some heavy metal detox protocol 😜)
What’s the ideal temperature for BedJet(or under the covers)? I’m assuming temperature above covers is different than under.
I'm a lean mass hyper responder so my apob is very high. Have you an opinion on this? I've got a zero on angiogram score and very metabolically healthy. I'm ticking all the boxes accept the apob. And of course my saturated fat is a bit higher than 10 percent but actually not much. More like 15/20. Are you familiar with Dave Feldmans work? Thanks for your insightful chaneel ❤
I can't sleep because of my intracranial atherosclerosis. It's so bad, it's giving me a loud tinitus and at night I can hear the blood in my head going through drip by drip and stopping for several seconds altogether. When asleep, my heart rate slows down which inevitably leads to no blood flow at all. Of course, the dying gray matter doesn't like this and begs the heart for more and thus my sleep intervals never last. I then proceed to wake up with racing heart rate and sometimes with such a pain like I've been shot in the head.
So sorry to hear that, hope you find something that helps. How old are you?
Ooh, ooh. Lemme guess. Eat good food, exercise, don't indulge your bad habits, meditate/stress relief, and supportive relationships.
You guessed 1 out of 5. 😅
Dude, I have heard a whole lot about saturated fat in your diet not being of concern at all, but you're recommending to limit it to lower your ApoB. Could it be that ApoB is similar to LDL such that an elevated level is only a concern in certain circumstances? (ie. look at other levels, like HDL; e.g. HDL is high and trigs are low, then a high LDL is not at all a problem)
Not a doctor - but from all I have read, seen, listened to, I would keep your saturated fats as low as possible. The majority of it comes from food that you shouldn't be eating anyhow as they are already bringing lots of other bad things along for the ride ( I refer to meat, dairy, eggs, processed foods).
If you eat a mostly whole plant diet with little meat (no red meat) your sat fat should be pretty low already.
I don't eat animal products at all and even with the processed garbage that I do eat along with all the nuts and seeds (just over 1/4 cup per day) my daily average Sat Fat comes in under 7 grams per day and even half of that is my stupid coffee creamer that I just can't seem to give up. Take away the stupid creamer and a high sat fat day is 9 grams (due to my twice per week Brazil nut).
@@mjs28s Why would you lump in superfoods like meat and eggs with "processed foods"?
@@mjs28s thanks for your reply and details. I am not a doctor either but that is a good thing because the little nutrition they learn in school is unscientific, harmful, and wrong. I would contend that the healthiest foods are actually red meat (beef) with lots of natural good fat that includes a decent amount of saturated fat. So I would go with a 100% beef diet way sooner than something vegetarian or vegan. There are many testimonials of the health benefits people have received but eating more red meat, or even something like the lion diet.
@@_________________142 interesting. I have seen a lot of speculation about this ancestral diet. 1. How can we be so certain what our ancestors are? (And I am sure that depends on which people groups, where and when). 2. Who says that was necessarily an ideal diet? Even if they were smarter than we are now, that doesn't guarantee they were dietary experts and got it all right.
@@mjs28s I eat only animal foods and I'm perfectly fine. I'm in my sixties with the VO2 Max of a 20 yo and with a staggering TG/HDL ratio of 0.6 (HDL 80mg). TG/HDL is a far better risk marker for CVD than TC or LDL-C. What's stupid is not your coffee creamer but the fact you think the 3.5 g of saturated a day that comes with it matter.
A piece of meat has absolutely nothing to do with ultra processed foods. We have been eating meat for 3.5 millions of years so I guess we can say we are particularly adapted to eat this nutrient dense food.
I don't disagree, but cancer is the number two killer of Americans, so I think there are additional things people should do to prevent cancer. For example, eating foods with fiber, polyphenols, and antioxidants. People should also be assessing whether they are being exposed to any hazards like radon in their home. I think it's a good idea for people to have an air purifier in their bedroom and to filter their tap water.
The bmi chart is full of Sh!t.
It broad brushes body make up. Erroneous.
Merry Christmas
Healthy weight could just be your waist measure being half your height
77cm waist = 154cm height? ... But I'm 174cm height.
Am I about to die from famine?
If ApoeB is widely accepted as an accurate measure of cv health, why isn't it on a yearly lab list for patients? I have never had ApoeB measured.
32-34 degrees celsius is NOT a “cool room” this is an insanely hot room wtf
nothing about cortisol and stress?
and belly fat, gut health related?
Does the title read “The ONLY 5 Fundamentals”? :)
The body is so complicated. Nic wasn't covering it all.
Best way to be cozy is based greens bcomplex and turkey
And tendon muscle care
and destimulate
Melatonin is not really helpful but useful
Embrace sleep cycles and wake cycles
Get so cool and so hot with weighted blankets and tons of pillows
Let me over simplify "sleep well, eat quality food, workout, fast 12 hours. lather rinse and repeat
I set my thermometer to 34c and oddly enough I caught on fire. I will try 32c tonight instead.
Zinc, B5, folate, D3+K2, chlorella are best before bedtiem.
Yup 32 celcius is darn HOT. Even for an equatorian like me
I think eating too heavy/much/close to sleeping is also detrimental for sleep quality
As a menopausal woman, I have tried all of these things. Sleep still evades me. Please if you or anyone else in the comments have any more suggestions insight please post them. Thanks you.
I’ve wondered if the correlation between mortality and sleeping longer is because sick people simply need more sleep
I’m curious why you are still using BMI instead of RFM.
Fantastic, what a relief is this podcast compared to all the nonsense out there. Thank you so much!
I find wearing a *sleep mask* and *socks* gives me the best _quality_ sleep..... _quantity_ is another matter entirely.
What do you think of the idea that women over 60 do better with a BMI of 27?
5 commandments
1.) Focus on Sleep Quality and Duration.
2.) Low Intensity Steady State Cardio- 30 minutes every day
3.) Resistance Training- Twice a week
4.) Lower Apob Levels by limiting of saturated fats (Palmitate)
- Achieve this by maintaining a healthy weight (under 25 BMI)
- Lower Triglyceride levels
5.) Monitor hba1c levels
(regulate your blood sugar levels)
Most importantly; sustainability if the above matters.
Thank you for your summary 😊
At 9:34, that formula confused me for a minute.
The height is on the left column.
Your weight in pounds is in the main body of the chart.
fyi: "My NMN experiment" channel paid a nice compliment for your lengthy analysis of NMN.
I take magnesium carbonate before bedtime to help with relaxation. Also taking a pinch of salt can be helpful, but too much is not.
Me after heard 32-34 degrees as a french person: 🗿
Me after heard numèro 4 as a french person: 🗿🗿
Eat KIWI'S b4 bed and you will sleep great 🌟
I dont know of any melatonin supplement that has immediate release and extend release formulation. Do you?
Lift till you feel it, then a bit more.. take a break for a while and do it again. The break, as in days off is important
That was a surprisingly good "numéro quatre", j'approuve