This episode was unbelievable and extremely underrated. This is confirmation that sleep and recovery is complicated, its all about the basic fundamentals.
This episode was AMAZING and honestly criminally underrated. As a longtime fitness coach, I had soooo many takeaways and quite a bit of additional input to offer up for consideration. As soon as I put my son to bed this evening, im coming back the comment section here and going INNNNN!!! Cant wait.
This was a phenomenal conversation. I’m so happy I got to listened. Awesome guest and I loved what she says at the end. In response to the question about what separates the elite athletes from the rest. It was so wise and beautiful. ❤💪
🎯 Key points for quick navigation: 00:00:00 *💤 Sleep hygiene is crucial, but circadian behaviors significantly impact sleep quality.* 00:00:28 *⏰ Consistent sleep and wake times enhance mental and physical health resilience.* 00:05:53 *📊 Load management in training requires understanding both practice load and life load.* 00:09:00 *🧬 Heart rate variability is a key indicator of health and adaptability to stress.* 10:12:00 *🌞 Light exposure in the morning aligns circadian rhythms and positively influences mental alertness.* 12:03:00 *⚠️ Circadian misalignment can lead to severe mental and physical health repercussions.* 18:27:00 *🌍 Aligning daily routines with natural environmental cues can reduce illness and improve life quality.* 22:40:00 *🌙 Nighttime light exposure disrupts melatonin production and adversely affects sleep quality.* 23:08 *💤 Sleep consistency is crucial; greater variability in sleep-wake times increases mental health issues like anxiety.* 24:15 *⚖️ Stabilizing sleep times can enhance insulin sensitivity and metabolic hormone production, particularly melatonin.* 25:53 *⏰ A consistent sleep-wake schedule within a 30-minute range is ideal to maintain emotional well-being and sleep quality.* 28:11 *☀️ Exposure to natural light during the day helps regulate circadian rhythms and improve sleep quality at night.* 30:29 *🍽️ Eating too close to bedtime disrupts sleep; a 2-3 hour gap between the last meal and sleep is recommended.* 31:11 *🌙 Viewing light between 11 PM and 4 AM negatively impacts dopamine function, affecting motivation and decision-making.* 37:03 *🌸 Women should time fasting around their menstrual cycle; fasting is better during menses or ovulation rather than the luteal phase.* 39:52 *🍳 Aim to consume the bulk of calories earlier in the day, as metabolism is more efficient during morning and afternoon.* 40:47 *⏳ Regular meal timing aligned with circadian rhythms can enhance nutrient digestion and overall health.* 44:34 *🕒 Stopping food intake at least three hours before sleep, ideally when the sun goes down, helps improve sleep quality.* 01:07:55 *🏆 Successful individuals focus on personal growth instead of competing with others, absorbing themselves in their passions.* 01:08:49 *🌱 Embracing one's values and passions can lead to natural progress, rendering specific goals less necessary.* 01:09:32 *🧘♂️ Exceptional leaders prioritize self-awareness by carving out alone time for reflection and clarity in their lives.* 01:10:11 *🧠 Control of attention and thought processes is considered a vital superpower in the 21st Century.* 01:11:05 *🌀 Understanding internal dialogue is crucial for making clear life decisions; discerning valuable thoughts from distractions is essential.* Made with HARPA AI
Thank you for sharing. You're both so articulate and well spoken, not to mention beautiful! You clearly live what you preach. Such a fantastic blueprint. I'm inspired!!
Great insight. The time variability certainly affects tremendously, the daylight savings specially in the northeast when the sun goes down at 4:30 is affecting me. I haven’t been able to sleep well in a month As now I get hungry early, my body prepares for bed early outside of my usual time of sleep and unfortunately life happens and it doesn’t align. Trying to rebalance 😢
Where do I find the links to Kirsten that you said you were putting in? Looked in description and comments. Is there a different place? Great epidode BTW. Would love more about timing of exercise in relation to meals while fitting in enough of both during active circadian rhythm cycle. Thanks!
Then you should make sure to switch on all the lights to mimic daylight as much as possible. You can also go near bright lamp and sit there for 10 min(brian Johnson does this) and after sun is up then go outside.
Protein cycling, fasting, delay eating before bedtime. This is a tough schedule to keep. I have experienced this, though. 4 protein cycles per day while taking a NMN stack, creatine and methylene blue while not exercising has put on me muscle mass (not strength) close to what I had in my youth. A show on different feeding scenarios would be good. Many nutrition scenarios are prescribed these days.
I have severe insomnia and anxiety. I try every day to wake up at the same time and sleep at the same time (10pm 6am) but it hasn't helped yet. Getting light at 6am in the Midwest for most of the year isn't possible. I do tend to sleep better during the summer.
Getting ready to kick off this podcast. I think i sleep too much. 10hrs last night. I get between 8 - 11 every night. Is there such a thing as too much sleep? Love the channel, Dr. Lyon. Thank you.
too much, not really. but worth getting check up in case its being caused by something else. as some of the studies whereby people were given freedom to sleep, its home statically driven between 8-10 hours
Hi, the “chronic circadian misalignment” and systematic Vitamin D deprivation of shift workers and people forced indoors 5 or more days a week is a Social Justice issue. Basically, we have enough AI and Robotics to not force a human to get diseases and die early. They have to start giving Basic General Income and other social programs to get people off of this deadly “work”. The Shift Workers need a UVB box that creates Vitamin D, they’re chronically depleated.
Me thinks you are a person who luvs to complain and/or find fault with anything so you don't have to think and pull out the benefits that might help and enable your being.
This episode was unbelievable and extremely underrated. This is confirmation that sleep and recovery is complicated, its all about the basic fundamentals.
This episode was AMAZING and honestly criminally underrated. As a longtime fitness coach, I had soooo many takeaways and quite a bit of additional input to offer up for consideration. As soon as I put my son to bed this evening, im coming back the comment section here and going INNNNN!!! Cant wait.
This was a phenomenal conversation. I’m so happy I got to listened. Awesome guest and I loved what she says at the end. In response to the question about what separates the elite athletes from the rest. It was so wise and beautiful. ❤💪
Many, many thanks for simplifying such complex findings! One of the best podcasts I have ever heard. Very generous of both of you.
Nice work as usual G. You are doing invaluable work with these types of conversations. So many gems in this that anyone can apply instantly👌
🎯 Key points for quick navigation:
00:00:00 *💤 Sleep hygiene is crucial, but circadian behaviors significantly impact sleep quality.*
00:00:28 *⏰ Consistent sleep and wake times enhance mental and physical health resilience.*
00:05:53 *📊 Load management in training requires understanding both practice load and life load.*
00:09:00 *🧬 Heart rate variability is a key indicator of health and adaptability to stress.*
10:12:00 *🌞 Light exposure in the morning aligns circadian rhythms and positively influences mental alertness.*
12:03:00 *⚠️ Circadian misalignment can lead to severe mental and physical health repercussions.*
18:27:00 *🌍 Aligning daily routines with natural environmental cues can reduce illness and improve life quality.*
22:40:00 *🌙 Nighttime light exposure disrupts melatonin production and adversely affects sleep quality.*
23:08 *💤 Sleep consistency is crucial; greater variability in sleep-wake times increases mental health issues like anxiety.*
24:15 *⚖️ Stabilizing sleep times can enhance insulin sensitivity and metabolic hormone production, particularly melatonin.*
25:53 *⏰ A consistent sleep-wake schedule within a 30-minute range is ideal to maintain emotional well-being and sleep quality.*
28:11 *☀️ Exposure to natural light during the day helps regulate circadian rhythms and improve sleep quality at night.*
30:29 *🍽️ Eating too close to bedtime disrupts sleep; a 2-3 hour gap between the last meal and sleep is recommended.*
31:11 *🌙 Viewing light between 11 PM and 4 AM negatively impacts dopamine function, affecting motivation and decision-making.*
37:03 *🌸 Women should time fasting around their menstrual cycle; fasting is better during menses or ovulation rather than the luteal phase.*
39:52 *🍳 Aim to consume the bulk of calories earlier in the day, as metabolism is more efficient during morning and afternoon.*
40:47 *⏳ Regular meal timing aligned with circadian rhythms can enhance nutrient digestion and overall health.*
44:34 *🕒 Stopping food intake at least three hours before sleep, ideally when the sun goes down, helps improve sleep quality.*
01:07:55 *🏆 Successful individuals focus on personal growth instead of competing with others, absorbing themselves in their passions.*
01:08:49 *🌱 Embracing one's values and passions can lead to natural progress, rendering specific goals less necessary.*
01:09:32 *🧘♂️ Exceptional leaders prioritize self-awareness by carving out alone time for reflection and clarity in their lives.*
01:10:11 *🧠 Control of attention and thought processes is considered a vital superpower in the 21st Century.*
01:11:05 *🌀 Understanding internal dialogue is crucial for making clear life decisions; discerning valuable thoughts from distractions is essential.*
Made with HARPA AI
Remarkable guest! Last few minutes pure gold!! Commit to the process as comparison is the thief of joy.
One of your best podcasts Dr. Lyon. THANK YOU!
Thank you for sharing. You're both so articulate and well spoken, not to mention beautiful! You clearly live what you preach. Such a fantastic blueprint. I'm inspired!!
This is one of my favorite episodes!
AH love it! So happy you liked it and found it valuable!
Please time stamp these podcasts
I really enjoyed this very informative podcast. I actually listened to it twice! Lots of great information.
WOW. Awesome info and a great conversation. Thanks for sharing.
Amazing episode! Thank you for the information on bettering our sleep. So important! Keep up the great work. ❤
Great insight. The time variability certainly affects tremendously, the daylight savings specially in the northeast when the sun goes down at 4:30 is affecting me. I haven’t been able to sleep well in a month As now I get hungry early, my body prepares for bed early outside of my usual time of sleep and unfortunately life happens and it doesn’t align. Trying to rebalance 😢
Excelente e exclerecedora informação. Gratidão
Thanks Gabrielle this was so valuable!
1:09:00 The key of everything...
Excellent! Thank You very much Dr. Lyon
I go to bed between 11-12 and wake up between 7-8 is that ok?
I go to bed and wake up at the same time everyday. I know its so good for me!
Where do I find the links to Kirsten that you said you were putting in? Looked in description and comments. Is there a different place? Great epidode BTW. Would love more about timing of exercise in relation to meals while fitting in enough of both during active circadian rhythm cycle. Thanks!
we live in Canada! its dark and cloudy
What if you wake up before sunrise? Wake at 4:30/5 but sunrise isn’t until 6:50. Should you use a light box right away?
Then you should make sure to switch on all the lights to mimic daylight as much as possible. You can also go near bright lamp and sit there for 10 min(brian Johnson does this) and after sun is up then go outside.
Protein cycling, fasting, delay eating before bedtime. This is a tough schedule to keep.
I have experienced this, though. 4 protein cycles per day while taking a NMN stack, creatine and methylene blue while not exercising has put on me muscle mass (not strength) close to what I had in my youth.
A show on different feeding scenarios would be good. Many nutrition scenarios are prescribed these days.
good stuff all round. the crying at the end caught me off guard. passion
Kristen is best in class!
Thank you for sharing, this is great ! :)
I have severe insomnia and anxiety. I try every day to wake up at the same time and sleep at the same time (10pm 6am) but it hasn't helped yet. Getting light at 6am in the Midwest for most of the year isn't possible. I do tend to sleep better during the summer.
It’s not just about biohack and not just about the mind, it complimenting both for synergy in living life.
Getting ready to kick off this podcast. I think i sleep too much. 10hrs last night. I get between 8 - 11 every night. Is there such a thing as too much sleep? Love the channel, Dr. Lyon. Thank you.
too much, not really. but worth getting check up in case its being caused by something else. as some of the studies whereby people were given freedom to sleep, its home statically driven between 8-10 hours
Wow her accolades are insane
Why does the body require sunlight for the active phase but artificial light can disrupt the sleep cycle?
Combination of too bright and wrong wavelength
Hi, the “chronic circadian misalignment” and systematic Vitamin D deprivation of shift workers and people forced indoors 5 or more days a week is a Social Justice issue. Basically, we have enough AI and Robotics to not force a human to get diseases and die early. They have to start giving Basic General Income and other social programs to get people off of this deadly “work”. The Shift Workers need a UVB box that creates Vitamin D, they’re chronically depleated.
I’m in bed by 9pm, up at 5 am. I eat from 5 am until 11 am. So, I do not eat for ten hours prior to bed. My sleep score averages between 86 - 91.
Shout out TO South Africa for the Best Macadamia Nuts in the world!
intro music is awful but excellent info
But I have a baby 😅 no sleep 😢
Up to pee between 2 and 4.
My family is originally from Nantucket
It's nearly impossible to sleep at the same time when you have a family and hectic work schedule, come on.
impossible is nothing. go for it
She's not putting every variable of your life into the equation. She's giving the information. It's up to you to use it. If you can't, then it's fine.
Fascinating. Hard to focus on anything past the “hums” and “you know” such awkward speech fillers.
Me thinks you are a person who luvs to complain and/or find fault with anything so you don't have to think and pull out the benefits that might help and enable your being.