00:00:00
Toby Ryan dialed in how much Zach's sleep he needed based on his profile.
00:00:05
Right?
00:00:05
And he's like, I didn't get any more than that because I knew I had enough REM.
00:00:09
The cooling of this.
00:00:11
But what's wild is that Tom Brady and Mark Wahlberg have some of those whereas Toby Bryant
00:00:17
had It was fine for Kobe Bryant to have thought because he knew that he was still getting 2
00:00:23
hours REM, in that 5 hour window.
00:00:26
That's what
00:00:26
we were.
00:00:27
Welcome to full fuel.
00:00:28
Baby.
00:00:29
Sleep episode number 4.
00:00:31
We're, 34?
00:00:33
That is is what it is.
00:00:33
I
00:00:34
don't know.
00:00:34
It's cool.
00:00:34
We I just love talking about sleep, obviously.
00:00:37
Yeah.
00:00:37
Although, man, sleep was not good, this week.
00:00:41
I actually which would have met Timmy Tivo.
00:00:45
That dude is the man.
00:00:46
Oh, boy.
00:00:46
Love it.
00:00:47
He's the
00:00:47
man.
00:00:48
He's like He's cool.
00:00:49
He's everything and more.
00:00:50
He man, he he brought the heat spoke to us a couple times.
00:00:54
But it solid weekend, man.
00:00:56
Nice.
00:00:56
All kingdom focused.
00:00:57
So kingdom based on ours came into one collective room.
00:01:01
That was in Jacksonville.
00:01:02
Right?
00:01:02
Jacksonville.
00:01:03
Yeah.
00:01:03
Yeah.
00:01:04
Yeah.
00:01:05
They raised, like, he has this really cool center that he's creating, for his foundation.
00:01:11
So it's, is it it's in the Poconos mountains, like, 3000 acres.
00:01:14
This guy donated This guy donated 3000 acres.
00:01:17
Tim did?
00:01:17
Tim.
00:01:18
Tim.
00:01:18
Tim.
00:01:18
Foundation.
00:01:19
No.
00:01:19
To Tim's foundation.
00:01:20
I said Tim, like, we're boys, like, a Yeah.
00:01:22
I mean, he he just he's relatable, dude.
00:01:24
He honestly, man, when the guy, like, when I met him and, like, talked to him, he dead
00:01:29
straight, look in your eyes, man.
00:01:31
Like,
00:01:32
just real cat.
00:01:33
Just a real cat.
00:01:34
Like, a real dude.
00:01:35
Nice.
00:01:35
He was, he was obviously a really, really cool jacked.
00:01:40
Absolutely.
00:01:41
A freaking boxer.
00:01:42
Yeah.
00:01:42
Freaking nature.
00:01:43
Dude, when he gets amped up too, and he's, like, talking, you think, I mean, his biceps
00:01:47
are gonna pop shirt, frigging.
00:01:48
His sleeves are just gonna come off.
00:01:50
Like, by default, he has to wear, like, those performance button ups, you know, He's wearing
00:01:56
like a, like, a basic cotton shirt.
00:01:58
He's gonna just, like, sneeze and explode.
00:02:01
This is like pickleball did.
00:02:03
He gets He's out there running around.
00:02:06
He looks like the freaking hulk.
00:02:08
I mean, his legs were just massive.
00:02:10
00:02:10
inch.
00:02:11
100% could absolutely have been like a freaking linebacker.
00:02:15
Yeah.
00:02:15
I mean, the dude is like He was like gotta be too if I had to guess right now, he's and we're
00:02:21
the same height.
00:02:22
So 61, little over 61, but I would say he's probably 250, 260, and absolutely my way bigger
00:02:30
than he was in the NFL.
00:02:31
Yeah.
00:02:31
Well, they dude, they should've u they didn't use him.
00:02:33
Right, man?
00:02:33
They had him at, strict quarterback.
00:02:35
He should have been, like, Tayson Hill.
00:02:36
The guy I'm seeing who, like, plays tight in and then plays receiver running back, like,
00:02:40
does all the stuff.
00:02:41
Yeah.
00:02:41
I don't think he was open.
00:02:42
He was, like, Yeah.
00:02:43
I think he wanted.
00:02:44
Like, he he
00:02:44
wanted to run this.
00:02:45
Want to be a quarterback.
00:02:46
Yeah.
00:02:48
But, I mean, still, definitely, he's,
00:02:51
multi sports.
00:02:51
He played pickleball.
00:02:52
He's he's pretty good at pickleball.
00:02:53
He can
00:02:54
probably play any sport and just dominate you.
00:02:55
Right?
00:02:56
Like that.
00:02:56
Yeah.
00:02:56
Yeah.
00:02:57
He's good.
00:02:57
Pickleball's fun, man.
00:02:58
I haven't played it, honestly.
00:02:59
I played, I think, one time as much older people when I I just, I didn't enjoy it, but if
00:03:05
I bet if you played it more competitively with,
00:03:07
like Yeah, man.
00:03:08
I like, was playing it.
00:03:09
I mean, we were not we played against a couple competitive guys, and then I was playing.
00:03:13
He was really teaching me this, like, kinda like drop shot thing.
00:03:16
But it's a lot of it's woofleball.
00:03:18
So it's like, there's a lot of wind associated to it.
00:03:20
Yeah.
00:03:21
The one thing that threw me off was, like, when I come up to the kitchen, like, and engage
00:03:26
kitchen.
00:03:26
Like, you you're supposed to, like, process.
00:03:27
You have terms for it now.
00:03:29
Kitchen?
00:03:29
Like, they have a kitchen in the front.
00:03:31
So it's like, it's ping pong meets time.
00:03:34
It is.
00:03:35
Yeah.
00:03:35
It's so wild.
00:03:36
Yeah.
00:03:36
Yeah.
00:03:36
It's like And
00:03:37
so they got this, like, little it's almost like a ping pong table zone in the front.
00:03:41
It's called the kitchen.
00:03:42
And, like, you don't like, I'm still checking, oh, do do I come up to the line here?
00:03:47
Do I not?
00:03:48
But you gotta protect that because that's, like, that's everything.
00:03:50
So once you get once you get into a Volley type situation, you gotta come up to the kitchen.
00:03:56
You gotta make sure that's when you're like, the balls just so you're slammed in the
00:04:00
account.
00:04:00
Or Like, it's super gentle where, like, there's a flow to it.
00:04:04
Yeah.
00:04:04
You can hit, like, a little, like, flop kinda Yeah.
00:04:07
Ping bug.
00:04:08
But then there's like, there is a there's a lot of rules,
00:04:12
can you put a lot spin
00:04:13
on it?
00:04:13
Yeah.
00:04:14
Yeah.
00:04:14
Because it's like,
00:04:15
when you cut down at it, you can get this, like, backspin
00:04:18
on it.
00:04:18
Yeah.
00:04:19
And really so, like, Well, couple guys were like, I would go after the ball and this thing
00:04:23
would, like, go forward.
00:04:24
I'd be like, reach it for it.
00:04:25
Yeah.
00:04:26
And it would just completely drop out of nowhere.
00:04:28
I'm like
00:04:29
We should go play so I can kick your ass.
00:04:30
That'd be great.
00:04:31
Yeah.
00:04:31
Yeah.
00:04:32
Yeah.
00:04:32
No.
00:04:33
It was a good it was a good time, man.
00:04:34
I'd it was only the 3rd time I've ever played the first two times I really didn't play.
00:04:38
You know, I guess I, yeah, played competitively the second time, but, I can tell why people get
00:04:44
niche.
00:04:44
A month.
00:04:45
Yeah.
00:04:45
Yeah.
00:04:46
And it's like, I think it's kinda easy to just go to the court and play.
00:04:48
You know?
00:04:49
Yeah.
00:04:49
Like, tennis is you ever play tennis?
00:04:51
Yeah.
00:04:52
But not not, like, if
00:04:54
a tennis takes a lot more like skill and and time to learn.
00:04:57
You know what I mean?
00:04:57
I'm pretty sure most people can just go pick up.
00:05:00
It's a little harder to get, like, speed on your serve.
00:05:03
Like
00:05:03
Yeah.
00:05:04
And pickleball, you can get you can get a little bit more speed.
00:05:07
Like, I was, like, cutting over it, like, more of an overhand instead of, like, don't know.
00:05:12
I saw a guys doing, like, a little bit more of, like, almost in on her hand.
00:05:15
Yeah.
00:05:16
But it's honestly easy to play with women.
00:05:18
It's it's kinda cool because, like, they can hit it.
00:05:21
You're gonna rotate around.
00:05:22
So it was engaging.
00:05:23
Or What's
00:05:24
that movie where the guy's like, yeah, don't play sports with women?
00:05:27
Yeah.
00:05:27
Like, I love you better.
00:05:28
I thought that was somebody's It's awkward.
00:05:31
You know?
00:05:31
Like, you know, do I get in as hard?
00:05:32
Like, do I take it easy?
00:05:33
He's like, I never know what to do.
00:05:35
I thought it was funny.
00:05:36
It's a little bit more of a chill game.
00:05:38
I like it, but also you can get super competitive.
00:05:40
So I was playing a single with this guy, and we were going back and forth.
00:05:44
And that, like, honestly, that was fun because you were working the baseline a
00:05:46
little bit.
00:05:47
Yeah.
00:05:47
Gaging.
00:05:48
Yeah.
00:05:50
Yeah.
00:05:50
It gets you a a really I mean, there's a workout associated to it.
00:05:53
But So this is our pillar on pickleball is what we're talking about.
00:05:56
It's not the pillar on pickleball, but you know, for when you go 3 days, and I made the
00:06:01
decision to, like, network a little bit more.
00:06:04
So I stayed up until midnight.
00:06:06
2 nights in a row.
00:06:07
I never do that.
00:06:08
Yeah.
00:06:08
Like, I'm a 9:30 guy.
00:06:10
I'm out.
00:06:11
I'm, like, bad getting my sleep in.
00:06:13
And we had to wake up still.
00:06:15
I had to wake up at I woke up a little bit later.
00:06:17
I woke up at 6.
00:06:20
But one of my bodies used to a certain cadence and circadian rhythm.
00:06:25
Yeah.
00:06:26
And then I stay up 2 nights in a row.
00:06:29
It was in, like, 1 night.
00:06:30
Right?
00:06:30
It was 2 nights in, like, the rows complete equilibrium.
00:06:34
Yeah.
00:06:34
Yeah.
00:06:34
And so, man, I was dragging.
00:06:36
I was like, driving home from Jacksonville yesterday.
00:06:39
Just like, I pulled over.
00:06:41
Took a nap.
00:06:42
Took a nap.
00:06:43
I was like, You know how you like
00:06:45
smart, man?
00:06:46
You try to tough it out because you're like, man, I'm only 45 minutes away from home.
00:06:50
I'm like, dude, I am dog.
00:06:52
Dangers right now.
00:06:53
Like, you
00:06:54
might hit that second wind and, like, make it, but you might fall asleep from crashing.
00:06:59
Yeah.
00:07:00
Yeah.
00:07:00
What is the risk worth it?
00:07:01
Yeah.
00:07:01
Yeah.
00:07:02
So my mind was obviously telling me you can make it home, but I'm like, dude, not worth it.
00:07:07
Yeah.
00:07:07
Like, my eyes where you know how to,
00:07:10
like I hate that.
00:07:10
Your eyes are like you're trying to adjust to the road.
00:07:13
You know, they're like you're like peeling your eyes.
00:07:16
You're like blinking.
00:07:17
Yeah.
00:07:18
You're trying to do everything possible.
00:07:20
I'm, like, drinking water, and that sustains it for, like, 15 seconds.
00:07:23
Yeah.
00:07:23
And then you're just, like, back at it.
00:07:25
You tried to, like, smack yourself.
00:07:26
Yeah.
00:07:27
Too ridiculous.
00:07:28
So I just I there was a 711.
00:07:32
I've it actually wasn't even it was brand new.
00:07:35
In a Westlake.
00:07:36
That's how close it was.
00:07:37
I was at Westlake Chapel.
00:07:38
Oh, you were, like, 30 minutes out.
00:07:39
So close.
00:07:41
That's at Westlake Chapel.
00:07:42
And I'm like, no, man.
00:07:44
Ain't happening.
00:07:45
And, I just pulled in, bro.
00:07:47
Just just cash.
00:07:48
I hope you sleep
00:07:49
for it.
00:07:51
Like, 25 minutes or so.
00:07:53
Solid.
00:07:53
Nice.
00:07:53
Yeah.
00:07:54
No.
00:07:54
It's a solid little.
00:07:55
That'll do it.
00:07:56
Man, I was I was dog tired.
00:07:57
Yeah.
00:07:58
But going into sleep, that's man, do you when you interrupt your circadian rhythm
00:08:03
Yeah.
00:08:04
It, it's probably gonna be a few days now until I get, like, kinda back in the
00:08:08
Yeah.
00:08:09
Back in the norm.
00:08:14
If you wanna hear your question answered live on the show, submit it to ask at fullfuel.com.
00:08:20
Check out the optimizers program where we build max muscle, improve longevity, and get guys
00:08:24
freaking shredded that they can crush it at life for as long as possible.
00:08:33
Yeah.
00:08:34
And it's because that's something that, like, builds on itself.
00:08:36
You know?
00:08:36
And that's why, like, over time, you can create these sleeping patterns that then become
00:08:40
patterns.
00:08:41
Like, right?
00:08:41
Like, if you if do you send an alarm?
00:08:44
I do.
00:08:44
That we were talking about.
00:08:45
Do you
00:08:45
ever wake up before your alarm?
00:08:47
Yeah.
00:08:47
Yeah.
00:08:48
Absolutely.
00:08:48
A lot.
00:08:48
Right?
00:08:49
So, like, when you when your body gets used to waking up, a certain time.
00:08:51
And, like, I think about
00:08:52
my kids all the time.
00:08:53
They
00:08:53
don't sleep with an alarm.
00:08:54
They wake up at 6:30 to 7 every day.
00:08:57
They just wake up.
00:08:57
Yeah.
00:08:57
It's like their bodies already has this clock.
00:08:59
You know what I mean?
00:09:00
And, like, with as adults, we have more freedom to do stuff at night and that kind of thing.
00:09:04
So it's like, we get we can get away from it, and it it gets all janked up, like, what we're
00:09:08
talking about.
00:09:08
But if you're consistent with it, man, it is your body will wake up at the same time.
00:09:13
Yeah.
00:09:13
It knows what it needs.
00:09:14
And that's kind of what we're talking about today with these these chrono types of sleep is
00:09:18
like This is like a natural, your your genetic predisposition, your genetic predispose
00:09:25
circadian rhythm is the concept.
00:09:27
Right?
00:09:27
Like, we all have that kind of innate thing.
00:09:29
There's some people who tend towards needing less sleep.
00:09:32
I truly think that's my mom.
00:09:33
She, like, sleeps like 4 hours a night, like, just, like, face up if you were late watching
00:09:37
it, then, like, it's fine.
00:09:39
And she's operated, like, after a long time.
00:09:41
She's a yeah.
00:09:42
So she's a big, like, like, this type that is more of like a like a wolf, you know, or like
00:09:46
a, I guess like a dolphin.
00:09:47
They they use animals to describe these prototypes.
00:09:49
Yeah.
00:09:49
That helps.
00:09:50
Cool.
00:09:50
But most people can't do that.
00:09:53
Right?
00:09:53
Most people do that enough days in a row.
00:09:54
They're gonna end up having, like, some issues, probably some help things.
00:09:57
Yeah.
00:09:58
I know that so there's a couple people that I focused in on because I was interested in kind
00:10:04
of their patterns from an athletic standpoint.
00:10:07
Tom Brady was one of them that Tom Brady, like, He went to bed.
00:10:11
I think he goes to bed at, like, 7:30.
00:10:13
And so he operates, I mean, he operates at another level.
00:10:17
But Yeah.
00:10:18
The another one was Mark Wahlberg.
00:10:20
So Mark Wahlberg, he, like, gave on Instagram.
00:10:22
He gave kind of his outlook as when when he operates.
00:10:26
Yeah.
00:10:27
And then the third person was Kobe Bryant, Kobe Bryant, he dialed in, like, how much exact
00:10:33
sleep he needed.
00:10:35
Based on his profile.
00:10:36
Right.
00:10:36
And he's like, I didn't get any more than that because I knew I had enough REM.
00:10:40
And so he would like, you will wake up.
00:10:42
Yeah.
00:10:42
But what's what's wild is that Tom Brady and Mark Wahlberg have they have I think they have
00:10:47
8 or 9 hour sleep on those, whereas Kobe Bryant had 5.
00:10:51
Yeah.
00:10:51
And Kobe Bryant, though, it was fine for Kobe Bryant to have 5 because he knew that he was
00:10:59
still getting 2 hours of REM.
00:11:00
In that 5 hour window.
00:11:02
That's what was important.
00:11:03
Yeah.
00:11:03
He did he didn't it didn't matter.
00:11:05
He got enough RM
00:11:07
Yeah.
00:11:07
That it didn't matter, and he could wake up.
00:11:09
So he could operate.
00:11:10
But my understanding is that Kobe Bryant is 100% anomaly.
00:11:14
Yeah.
00:11:14
99.9% of people have to get that 6 to 8 hours at minimum in order to get proper REM, whereas,
00:11:26
like, obviously, he didn't.
00:11:27
But, I mean, he he went through extensive test thing to get to that point.
00:11:31
He could operate at a high level, obviously.
00:11:33
Probably did all kind of hacks and, like, high level things to to help him, like, improve that
00:11:37
too.
00:11:38
Yeah.
00:11:38
Like, the quicker you can get asleep, right, like people who toss and turn or lay there and
00:11:42
think about the quicker you can fall asleep, the more efficient your sleep's gonna be.
00:11:46
Yeah.
00:11:46
Like, you can hack your sleep structure.
00:11:47
Right?
00:11:47
So you have to go through these different stages, which I believe we're gonna talk about
00:11:51
this in an episode as well, the different stages of sleep.
00:11:54
But you can basically, like, like, hack how quickly your body shifts from that light sleep
00:11:59
to deeper sleep to then the REM sleep where we're having more of that, like, because rem
00:12:03
sleep's like that processing, right, of, memories and stuff like that.
00:12:07
Like, basically your your interactions and stuff, your body, your brain has to categorize
00:12:11
things like a file cabinet.
00:12:12
Isn't that cool?
00:12:13
That that's what happens in sleep is that literally all the thoughts that or be it can
00:12:18
even be like pre pre your pre thoughts at memory bank, right?
00:12:24
And your hippocampus is just gathering But it that's what that's what you're doing in sleep
00:12:30
is just gathering all these different things.
00:12:32
And then in your subconscious, like, that's when you have, like, crazy dreams sometimes.
00:12:36
Right?
00:12:37
I think you're actually Dreams form in your SWS.
00:12:39
I don't think you dream in REM.
00:12:40
Is that correct?
00:12:41
No.
00:12:41
REM is what you're you're dreaming.
00:12:43
Graham.
00:12:43
Okay.
00:12:44
Alright.
00:12:44
So REM is REM is where you're dreaming.
00:12:47
SWS, you do not dream.
00:12:48
Or do you Slowly sleep?
00:12:49
Yeah.
00:12:50
I think I mean, I I don't think it's, like, only in REM.
00:12:52
I think, like, as you get into that deeper stage, Yeah.
00:12:54
You are.
00:12:55
Because I know what names are probably starting.
00:12:56
Stages 1, 2, 3, you don't, like, that you're not dreaming, as you get into your deepers,
00:13:03
forms of sleep, it's pretty interesting how that works, but, like, how the brain and the
00:13:06
subconscious is deriving all these, like,
00:13:08
yeah,
00:13:09
like thoughts and memories and various things.
00:13:11
Yeah.
00:13:12
Well, while while
00:13:12
we're talking about it, let's just talk about this in this episode, and then we'll go to the
00:13:16
to corona types next one just because it sounds like this is happening, but So, yeah, I mean,
00:13:20
you fall asleep the first, like, 5 minutes, but not really more than that.
00:13:25
It's gonna be that light non, it's called non REM 1, right?
00:13:29
Like stage 1.
00:13:30
That's the lightest stage of sleep.
00:13:31
That's where, like, if someone walked in the door and said something you'd be able to still,
00:13:35
like, price respond or wake up and have a conversation, but you're kind of asleep at the
00:13:39
same time.
00:13:39
It's almost like twilight zone.
00:13:41
Mhmm.
00:13:41
And that is, like, you wanna just say get past that as fast as possible.
00:13:45
Which, like, I feel
00:13:46
like it's actually a great napping.
00:13:48
So, like, that's the great napping, like, closing your eyes, but being conscious the
00:13:52
environment around you.
00:13:53
Yeah.
00:13:53
Like, you don't actually wanna go out of, like, stage 1 or 2, in a nap scenario for, like, a
00:13:59
like over 30 minutes.
00:14:00
Yeah.
00:14:00
Because you'll wake up and like it's not natural for your circadian rhythm.
00:14:04
Yeah.
00:14:04
Good point.
00:14:04
Good point.
00:14:05
Naps.
00:14:05
You don't want to actually dream and stuff.
00:14:08
Like, an app should be, like, 20 minutes, 30 minutes.
00:14:10
Yeah.
00:14:11
Probably.
00:14:11
Yeah.
00:14:11
Because then it'll be a reset.
00:14:13
Right.
00:14:14
On on your circadian rhythm, what's your impact, obviously, you at night?
00:14:18
Pro tip.
00:14:19
I learned this power nap hack from a guy, Ben Greenfield.
00:14:23
He's like a he's biohacking.
00:14:25
Pretty famous guy.
00:14:26
Great book called boundless that I do.
00:14:27
Just one of the better books I've I've seen.
00:14:31
You'd get, like, an espresso shot or caffeine or whatever works for you.
00:14:34
I just, like, expressers taste good.
00:14:35
Yeah.
00:14:36
You hit that right before you're nap.
00:14:37
Right?
00:14:37
So that has that has like a slow drip before it's gonna take effect, probably like 15 to 20
00:14:42
minutes.
00:14:43
You drink that, you go for your nap.
00:14:45
I use, like, binaural beats or some kind of meditation wave, audio in a in a headphones.
00:14:51
Yeah.
00:14:52
You you go for your nap.
00:14:53
And then when you wake up in 20 minutes, dude, that caffeine has hit in, you are freaking
00:14:57
dialed.
00:14:58
Like, you are good to go.
00:14:59
It's feels amazing.
00:15:00
I used to do it before, like, exams in in school.
00:15:03
Like, I'd I'd have, like, an afternoon exam, and I'd be like, dude, I need a nap or
00:15:06
something.
00:15:06
I didn't express a shot.
00:15:07
I'd fall asleep with some binder beats or maybe not even fully falsey.
00:15:10
Be maybe be in that, like, stage 1 for 20 minutes, you know, just kinda ride that out,
00:15:14
hacking it with those those, sounds, the, the audio.
00:15:18
And then when you wake up, you're like, a freaking cyborg.
00:15:21
You feel awesome.
00:15:22
And, like, very focused.
00:15:23
Yeah.
00:15:24
Your brain's just on.
00:15:25
So yeah, so, you know, that's that typically the non REM 1 is, like, your lightest and
00:15:31
shortest stage.
00:15:32
And then you shift into non REM 2, which is, like, this is gonna comprise about 50% of your
00:15:37
sleep through the night.
00:15:38
Right?
00:15:38
You're gonna go through the cycle.
00:15:40
So, I remember when when My kids were, like, learning, like, we were sleep training them.
00:15:45
It was like, they didn't know how to to sink their light and deep.
00:15:50
So they'd be in deep sleep.
00:15:51
And then when they got to light sleep, they'd wake up, and they cry.
00:15:54
And you had to go in and, like, put them back down.
00:15:56
And then they'd fall asleep again.
00:15:57
And then they would they got light sleep.
00:15:58
Dinos, like, every It's, like, every 90 minutes, like, on the dot, you know, because
00:16:02
that's this, like, this the cycle length is usually about 90 minutes.
00:16:06
So like, as adults, we've learned and, you know, even, like, kids have learned to sync
00:16:12
those sleep cycles together.
00:16:14
But you do, like, almost kind of wake up in the middle of the night.
00:16:17
Like, but it's a it's a matter of, like, if you wake up and realize it, like, say if you had to
00:16:22
go to the bathroom or something like that, you might wait, like, realize that and actually
00:16:25
wake up.
00:16:26
Yeah.
00:16:26
But most of the times, you should kind of just drift through that light sleep's sake and back
00:16:30
into the deep again.
00:16:31
And so non REM 2, you start getting into this.
00:16:35
It's still light sleep but going deeper.
00:16:37
Your everything's gonna start kinda, like, shutting Right?
00:16:39
Your heart rate's gonna slow down.
00:16:41
Breathing's gonna slow down.
00:16:42
Body temperature's gonna start dropping.
00:16:44
So that's where hacking with, like, the temperature like we talked about in previous
00:16:47
episode.
00:16:48
You can get the room real cold, even a bed mattress that has, like, the cold coils and
00:16:52
stuff like that.
00:16:53
It's gonna help you get deeper sleep faster.
00:16:55
Because it's gonna drop your body temp, like, like, for you.
00:16:58
Right?
00:16:59
Where your body will do it on its own, but it's gonna, like, help you do that.
00:17:02
Yeah.
00:17:02
What's cool about this too and just visualizing it is that, like, this all is related to our
00:17:07
body central nervous system.
00:17:09
Like, our central nervous system is dictating everything that's going on in that in that
00:17:15
environment.
00:17:15
Because, like, when you're going in to your subconscious is your your central nervous
00:17:21
systems, like your core index, is going down.
00:17:24
Right?
00:17:25
So you're getting you're actually subthermal state is actually getting a little bit colder.
00:17:30
And before then, we go into the later stages where it increases, but it's so cool to
00:17:34
visualize.
00:17:34
Yeah.
00:17:34
Like, how things are being interrupted and sleep as you go through different stages.
00:17:42
Yeah.
00:17:42
And so, yeah, and so play on that, man.
00:17:44
Like, a big thing is people who can't sleep or have headaches and stuff, right, if if they
00:17:49
have some kind of misalignment in their spine right as a as a train chiropractor, that's
00:17:53
something we look for is, like, where is is that misalignment causing pressure on, like,
00:17:58
the brainstem, which is, again, where, like, the hippocampal, like, sensory processing and
00:18:02
all that information has to go.
00:18:03
Mhmm.
00:18:04
So if you just have that all the time, it's gonna affect your sleep too.
00:18:07
Right?
00:18:08
So making sure we have that that, interference removed.
00:18:11
It's gonna be a big one.
00:18:12
Yeah.
00:18:13
Just forget to drop that.
00:18:14
Yeah.
00:18:14
I know that's speaker don't plug that in there.
00:18:18
You wanna do this.
00:18:18
Make some super nerdy.
00:18:19
Yeah.
00:18:21
Your spinal spinal alignment.
00:18:23
Is that how you talk to your patients?
00:18:25
No.
00:18:25
I don't know.
00:18:27
I just had a guy.
00:18:27
It was just a guy out here who was like, Like, oh, you hear a doctor?
00:18:30
I was like, yeah.
00:18:31
He's like, you don't see many doctors with, like, the tattoo sleeves and the big beards.
00:18:34
I was like, yeah.
00:18:36
I don't know, man.
00:18:36
You don't mean to try to say, bro.
00:18:38
Yeah.
00:18:39
I'm still Doctor Rosa.
00:18:41
Anyway, so then you start getting a so so that's non REM 2.
00:18:44
Once you get into, like, that non REM 3 stage 3, that's deep sleep.
00:18:48
Which deep sleep is like, this is where, like, our muscles start to recover.
00:18:52
Right?
00:18:52
Like, if you if you train hard or something like that Mhmm.
00:18:55
It's where your body's gonna do a lot of that, like, opt off g kind of like cellular cleaning
00:18:59
up stuff when you get into the deeper stage of sleep.
00:19:02
And this is where, like, heart rate, breathing, like, those little muscle twitches, like, you
00:19:06
know, the little twitches that happen before you fall asleep, like, that kind of stuff is
00:19:10
like, gone.
00:19:11
It's done.
00:19:11
Like, you are like, corpse.
00:19:13
In deep sleep.
00:19:14
You're basically just laying there.
00:19:15
You're obviously breathing, but, like, you probably wouldn't even see a ton of, like,
00:19:19
chest movement, right, because your breathing is very calm.
00:19:22
For it should be very calm, I should say.
00:19:24
People who are like having heavy breathing in this, this day to sleep probably have some kind
00:19:29
of lung stress or apnea, right, where they're not getting enough air so their body has to
00:19:33
work harder diaphragm, struggling, or maybe even like a like a central nervous issue,
00:19:38
right, that, like, the phrenic nerves not not operating.
00:19:42
So, yeah, that's that's a deep sleep is the most important one for recovery.
00:19:45
So that's why on, like, those trackers or rings watches that give you, like, the sleep score,
00:19:51
you want, like, a lot of deep sleep.
00:19:52
Like, you want to I think it's what what is it?
00:19:55
Like, 3 to 4 hours is, like, awesome.
00:19:57
Right?
00:19:57
If you got that much deep sleep, because it's like, you get these, like, 30 minute, like,
00:20:01
kind of, like bouts of it.
00:20:03
Right?
00:20:04
Yeah.
00:20:04
That's kinda what I've seen.
00:20:06
And bouncing between 2:3.
00:20:08
Is that what you're saying?
00:20:09
Like, getting getting enough deep sleep.
00:20:11
Just like fully extended deep sleep, like, 3 to 4 hours
00:20:14
Yeah.
00:20:15
Or, like, making sure that, like, because, right, if you wake up multiple times a night,
00:20:18
now you have to repeat this whole cycle and start over versus, like, if you can stay if you
00:20:23
stay asleep and you can use the temperature hacks and those kind of things to keep your
00:20:27
body almost like like every time it goes into the light sleep, like, pushing quicker.
00:20:31
Like, it should get, like, a little bit less each time.
00:20:33
That way you could get right into deep sleep, almost like staying as much deep sleep as you
00:20:37
can.
00:20:38
Yeah.
00:20:39
That's a that's cool, man.
00:20:40
That's, like, actually, I did not know you want that.
00:20:44
That's your most physical recovery.
00:20:48
Right?
00:20:48
Physical recovery, your body.
00:20:50
Yeah.
00:20:50
Really?
00:20:50
That's for that's pretty wild.
00:20:52
Yeah.
00:20:52
You know, it's, also while just the as you go through the stages, that you have a perpetual
00:20:58
serotonin drip.
00:20:59
Mhmm.
00:21:00
Like, there's a pair a perpetual drip.
00:21:02
And I didn't realize this until I started truly being present with my sleep that, like, you can
00:21:09
feel when you go down and you actually are intentionally going down, you can feel in the
00:21:14
back of your brain.
00:21:15
You can, like, almost a drip, like, of serotonin as your body starts like, there's a
00:21:20
clicking period.
00:21:21
Right?
00:21:22
As your body, like, starts adjusting.
00:21:24
And so when I close my eyes, like, I know when there will be a shift into stage 1.
00:21:28
Yep.
00:21:30
Of non REM.
00:21:31
And then I'm like, oh, I'm gonna be out here in probably, like, 2 minutes or maybe the last
00:21:36
that.
00:21:37
I I go out really, really quick.
00:21:38
Yeah.
00:21:39
Whereas, like, Kelly doesn't.
00:21:41
But it is wild.
00:21:42
Like, when you are, like, that intentional about sleep Yeah.
00:21:46
Of, like, because I have a sleep rhythm, right, go to bed at 9:30 every night, that, like, that
00:21:51
rhythm is just, like, pop.
00:21:53
Like, I I know.
00:21:54
Yeah.
00:21:54
Like, I it even consciously, I'm aware that, like, I'm about to I'm about to go out.
00:22:00
Yeah.
00:22:00
I love it.
00:22:01
Yeah.
00:22:01
Sidebar.
00:22:02
You could I I've, like, kind of been able to, like, almost, like, like, hack my dreams in a
00:22:06
way where, like, if you think of certain things, like, as you're in that state, where
00:22:09
it's, like, I know I'm about to fall asleep.
00:22:12
Lights are out eyes are closed.
00:22:14
Like, I'm in my last thoughts that I have consciously.
00:22:17
You can start thinking of, like, things that are, like, you wanna focus on.
00:22:20
I don't know.
00:22:20
Whatever it might be.
00:22:21
Yeah.
00:22:21
They usually show up in my dreams.
00:22:23
And it's like, I just, like, pre, like, meditated that real quickly.
00:22:25
How often do you dream?
00:22:27
Every night?
00:22:28
You dream every night, and I'm sure there's frigging.
00:22:32
You're probably comedic in dreams.
00:22:34
You're laughing the entire time.
00:22:36
Dude, my dreams are are weird, man.
00:22:38
Like, it's like and it's always something from because we're about right?
00:22:40
Like, and that's what we're gonna talk about in, like, that rem sleep where you're dreaming
00:22:44
is your brain is picture like a file cabinet.
00:22:48
And it's like, alright.
00:22:48
This stuff's gotta go over here.
00:22:50
This stuff's gotta go here.
00:22:51
Like, your brain's doing that, Ron.
00:22:52
It's like, everything has to be in organized in organized fashion so that it can bring it up
00:22:56
later because that's your memory.
00:22:58
Right?
00:22:58
Like, you don't just forget, your best friend's name from middle school.
00:23:01
Right?
00:23:01
Like, it's there somewhere.
00:23:03
Yeah.
00:23:03
So, like, maybe you thought about that guy, your your friend from 20 years ago, right, from
00:23:08
high school or something, you thought about them or you ran into them, then they show up in
00:23:12
your dream because now that memory got archived or, like, repulled out of the file from 20
00:23:17
years ago.
00:23:18
It's in the front now.
00:23:19
Your brain was like, oh, I had to bring this back up.
00:23:21
I remember this person, but now I gotta categorize it again in a shorter like, short
00:23:26
term memory bank.
00:23:27
So now you're have that memory twice.
00:23:29
So it's like this whole, I I like the file cabinet analogy.
00:23:33
Just make sense.
00:23:33
Yeah.
00:23:34
Yeah.
00:23:34
That makes sense.
00:23:35
That's usually where those those dreams come from.
00:23:36
And then, obviously, your brain's got a mail millions and millions of, like, thoughts and
00:23:40
things that have passed through it.
00:23:42
Right?
00:23:42
So, like, it could be anything.
00:23:44
Like, you're
00:23:44
you're awake.
00:23:44
Oh, you're running from a bear.
00:23:46
It's like, where the hell is that coming from?
00:23:47
Like, what's the barrier?
00:23:49
There's no explanation for some.
00:23:51
Like, when
00:23:51
did that come up?
00:23:52
You're like, I don't ever want that again.
00:23:54
Yeah.
00:23:54
Yeah.
00:23:54
Please don't.
00:23:55
You know, those dreams that you, like, feel like you're dying.
00:23:58
Like, you come come off the end
00:23:59
of the
00:23:59
cliff and you're like, oh,
00:24:00
and you just wake up.
00:24:01
You know?
00:24:02
Yeah.
00:24:02
Those
00:24:02
are wild.
00:24:03
Hate this.
00:24:04
I hate I hate the dreams where where, like, you're trying to do you're trying to accomplish
00:24:08
something.
00:24:08
Maybe you can't do it.
00:24:09
Yeah.
00:24:09
Never have those.
00:24:11
Yeah.
00:24:11
You're like, no.
00:24:12
I'm so scared.
00:24:14
You're like trying to run or something, and you can't run or like, I don't even know.
00:24:18
But, yeah.
00:24:18
Oh, yeah.
00:24:19
Dude, there was, I think there's a beauty in this and there's a cross correlation.
00:24:23
Obviously, there's a cross correlation, but, like, how god works in dreams.
00:24:27
One thing I've been praying for recently is just like god be, like, be intentional with my
00:24:32
sleep.
00:24:32
Like, I wanna hear your voice.
00:24:34
I wanna I wanna please start downloading things in me.
00:24:37
Yeah.
00:24:37
Like, during sleep, because I feel like we sleep can be utilized for the benefit of that.
00:24:43
Yeah.
00:24:43
And so that's just one thing.
00:24:45
I I really haven't gotten a lot of it.
00:24:47
Honestly, man, I wish I dream more.
00:24:49
But that's one thing that I'm like, dude, I I want downloads.
00:24:53
I want, like, supernatural downloads in terms of, like, what that looks like.
00:24:57
I think going doing that, like, right before sleep, because I don't often honestly pray
00:25:01
before sleep, which I feel like I should.
00:25:04
But, like, intentionally doing that and being, like, be intentional about my sleep and how I'm
00:25:09
preparing my mind.
00:25:10
Like, give me creative thoughts.
00:25:11
Yeah.
00:25:12
Because I think in that, just like the filing cabinet you're talking about, like, you're
00:25:18
making new memories in your sleep.
00:25:21
Yeah.
00:25:21
Like, it's wild
00:25:22
to think about, but, like, you're making new memories in
00:25:24
your sleep.
00:25:24
Process them.
00:25:25
Right?
00:25:25
Like, they happen that day, and it might have just been, like, something happened and then,
00:25:28
alright, so on to the next.
00:25:30
Yeah.
00:25:30
But if you don't sleep that night, you might not process that memory.
00:25:32
And then that's when you, like, you're like, oh, I don't remember
00:25:34
Yeah.
00:25:35
Maybe you had crappy sleep.
00:25:36
Right?
00:25:36
So it's like your body, your brain has to have that rem sleep to digest, process, absorb, and
00:25:42
store those memories.
00:25:43
Yeah.
00:25:43
Yeah.
00:25:44
Now what point?
00:25:45
Because this is a big thing because your central nervous system is kicking off spinal
00:25:52
fluid kind of chug in your brain.
00:25:54
Yeah.
00:25:54
Because what happens during the day is you're having those thoughts create plaque for me.
00:26:00
And so naturally, like, it's you're you're creating naturally throughout the course of the
00:26:06
day, you're creating inflammation in the brain and then sleep is what creates the lack of
00:26:11
inflammation.
00:26:11
So it's, like, you're you're cleaning your brain out.
00:26:14
Right?
00:26:16
Although, like, there probably will be some remnants left there.
00:26:19
But if you can kind of deframe your brain, you're then obviously prep for the next Right?
00:26:26
You're usually a suppressor.
00:26:27
But if you compress that over a period of time, obviously, that's where Cygnus occurs in in the
00:26:32
main organ.
00:26:32
Yeah.
00:26:33
And a very prominent organ that you wanna maintain.
00:26:36
But at what point does that chugging occur?
00:26:40
So is that in is that in slow wave where you get that prepped?
00:26:44
Because, like, in or
00:26:46
It's in, like, the area between deep and rem sleep.
00:26:49
Deep and yeah.
00:26:51
That's why those are so important, man.
00:26:52
Because if you only had light sleep for the entire night.
00:26:56
Yeah.
00:26:56
You would never process that.
00:26:58
You would never have those physiological, like, recoveries and improvements.
00:27:01
So that's why, like, these, like, proper timing of these stages of sleep is vital.
00:27:07
Right?
00:27:07
Because that's where your body's gonna be able to recover.
00:27:09
So you're gonna be able to process those memories.
00:27:11
Your brain's gonna be able clear, right, that autophagy type of, let's get rid of the the the
00:27:16
crap, the inflammation, like you were just saying, get it out, and get us primed for the
00:27:20
next day.
00:27:20
And that's where that circadian rhythm is so important.
00:27:23
So I think next time we're gonna dig into, like, those prototypes, how you have, we each
00:27:27
have kind of this, like, genetic predispose, like, circadian rhythm that works better for
00:27:32
us.
00:27:32
Yeah.
00:27:33
Like, for example, for me to to wake up at a certain time of day just works better.
00:27:36
If I force myself up at 4:30 in the morning, I don't operate as well as as I I would.
00:27:41
Yeah.
00:27:41
So you can then use that.
00:27:42
We're gonna talk about how you can then use that to, like, schedule your life and kind of,
00:27:46
like, make that work for you.
00:27:48
For sure.
00:27:48
As opposed to trying to do something that doesn't work for you.
00:27:51
Yeah.
00:27:51
It's just it's a resistance and a struggle.
00:27:53
So
00:27:54
Yeah.
00:27:54
You would definitely wanna make sleep an optimization tool
00:27:58
Right.
00:27:58
For the next day.
00:28:00
That's right.
00:28:00
Whatever that might be.
00:28:01
But sleep is so imperative to restoring the body, restoring the mind, you ultimately can
00:28:06
live full field, baby.
00:28:07
Living full field.
00:28:08
So it's all about, man.
00:28:10
Lift.
00:28:10
Love it, bro, baby.
00:28:11
As always, powered by nutritious.
00:28:14
We'll see you on the other side.