00:00:00
You ingest a lot of alcohol before a bed, it's almost, like, unfortunately, this is much like
00:00:03
a, like, a sleep medicine, which it's, like, judo sleep.
00:00:06
You're not really sleep, we pass out from.
00:00:08
Yeah.
00:00:08
And I mean, you're in this state of, like, unconsciousness, maybe, but, like, as far as,
00:00:12
like, getting into wavelengths of sleep, it's disturbed.
00:00:15
What's up, bro?
00:00:16
Live in fall field, baby.
00:00:18
How are those ankles doing today?
00:00:19
Dude, they're skinny.
00:00:20
They're skinny today.
00:00:21
I took them off.
00:00:22
I got mine out a little bit too.
00:00:24
They're looking good.
00:00:25
You got some stealthy legs on you.
00:00:26
You went heavy on leg day, obviously.
00:00:28
Yesterday.
00:00:28
You told
00:00:29
me that.
00:00:29
I did do leg day yesterday.
00:00:30
Yeah.
00:00:30
Yeah.
00:00:31
How was it?
00:00:32
Oh, good, man.
00:00:32
Like, I had this freaking knee injury for a a month that I'd just been lingering.
00:00:36
It's like one day I just played too much basketball, and I felt it kinda coming.
00:00:40
And I was like, yeah, just play one more game.
00:00:42
Just play one more game.
00:00:42
I play, like, 3 more games, dude.
00:00:44
The next day, like, my my Patel attendant was burning.
00:00:47
So it's just like
00:00:47
a little type tendonitis that I've been kinda, like, trying to nurse back, but Yeah.
00:00:51
So first time I've gone, like, heavy.
00:00:52
Like, I've been doing, like, light leg days and, like, moving this up, but I was like,
00:00:56
let's go for it and
00:00:56
felt good.
00:00:57
Felt kinda my man.
00:00:58
Back to it.
00:00:59
Yeah.
00:00:59
My bad.
00:01:00
It's fun.
00:01:00
Well, we're dialing it and sleep again.
00:01:02
Slept great after that.
00:01:04
Cool.
00:01:04
Great.
00:01:05
And that's because I crushed the workout in the morning and my body had all that movement and
00:01:10
all that positive cortisol and everything spiked in the morning.
00:01:13
That way when it came to sleep time, man, I was ready was ready to hit it.
00:01:16
Bro, let's dial into settling the mark.
00:01:19
I love talking about cortisol levels because I think, Like, what percentage do you think of
00:01:26
Americans are operating with inflated cortisol levels?
00:01:30
Man,
00:01:32
I think 50% is low.
00:01:33
I think it's gotta be, like, 70%, 75%.
00:01:35
That's just, like, me based on the people I see in my office, where people are running around
00:01:40
in this, like, fighter flight frantic.
00:01:42
Like, oh, I gotta get the kids.
00:01:43
Then I gotta get get back to work, and then I gotta go find something to eat for dinner.
00:01:46
And then, when am I gonna squeeze a workout in?
00:01:48
And freaking hate my life.
00:01:50
Yeah.
00:01:51
Because it's like Everyone's living like like next minute next minute, you know, and it's
00:01:55
like, that's that's rough, man.
00:01:57
That that burns you out.
00:01:58
Dude, there was one guy.
00:01:59
So, like, as an entrepreneur, I I lived like I lived like that, man.
00:02:04
It was just, like, breaking just all the time.
00:02:06
Just you what can a pile more into a day?
00:02:08
Yeah.
00:02:09
And, you know, over I I think it's been maybe over the past 2 years.
00:02:13
I've and partially due to my wife and then getting into masterminds too.
00:02:17
It's like sometimes doing less is doing more.
00:02:21
To an extent, like, yeah, what's the point of piling it?
00:02:23
And this is is where it became a crucible, and I felt like I was sleeping better, right, was
00:02:29
this, is that I looked at I looked at some people.
00:02:35
And, yeah, dude, I was casting.
00:02:36
Like, I I cast judgment.
00:02:38
Right?
00:02:38
I realized that, like, I want my kids to excel in athletics 100%.
00:02:44
Like, I think athletes, like, in particular, There's
00:02:49
a lot of
00:02:49
Just have a more confidence later on, like, these things.
00:02:52
Right?
00:02:52
A lot
00:02:52
of politics.
00:02:53
Yeah.
00:02:53
I also think that my life's important.
00:02:57
Right?
00:02:58
And my athletic endeavors, and now we're important.
00:03:01
Right?
00:03:02
Like, I, again, like, I think it's the purpose of living fully fueled is part of, like,
00:03:09
maintaining that athlete in you for as long as possible.
00:03:12
That's cool.
00:03:12
So I, at my kids, at seven years old, man, like, yeah, they're they could turn into a
00:03:20
tiger woods.
00:03:20
Right?
00:03:21
I get them in earlier.
00:03:22
I freaking dial them in.
00:03:24
They could turn into something.
00:03:25
I freaking prodigies.
00:03:27
Right?
00:03:28
But the reality is if it's gonna be at the expense of, like, the way I kind of in that
00:03:33
might cynical thinking, but, like, dude, I wanna sleep good
00:03:36
at night.
00:03:36
Yeah.
00:03:37
And I'm
00:03:38
not trying to run them to 15 softball practices.
00:03:42
Golf gymnastics, and all these things to to for it to impact, like, my sleep because I'm trying
00:03:50
to pack more in a day.
00:03:51
And I'm trying to be an entrepreneur.
00:03:52
Right.
00:03:53
And what's how's what's the impact on them?
00:03:54
Did they even enjoy it?
00:03:55
You know, it's like,
00:03:56
it's right.
00:03:56
She's kids that are doing 20 different activities, man, and they they, like, I don't
00:03:59
even like sports, mom.
00:04:00
It's Yeah.
00:04:01
You play with me.
00:04:02
Take one.
00:04:02
No.
00:04:02
I was just fixing my underwear.
00:04:03
Oh, okay.
00:04:07
But, you know, it's like it is it could actually even in into that man and Yeah.
00:04:11
What's the the downstream effect, then they don't wanna do anything.
00:04:14
Yeah.
00:04:15
So, yeah, they gotta enjoy it.
00:04:16
That's a that's
00:04:17
a I mean, I I Enzo has something written all over him, though.
00:04:20
That dude is ready to dude.
00:04:22
He's he's
00:04:23
gonna go home and He's gonna be
00:04:24
a proud of you for sure.
00:04:26
Yeah.
00:04:27
Yeah.
00:04:27
Dude, I I'll I'll have to show you this video.
00:04:29
He like, this was they probably weren't even 2.
00:04:31
I took this video.
00:04:32
I was like chasing him around the house.
00:04:33
They could walk, but they're very, like, stumbly, bro.
00:04:36
He made a cut, like, a freaking, like, lateral move around this chair.
00:04:40
He looked like a professional athlete.
00:04:42
Like, the way his legs and hips, man, I was like, what the fuck?
00:04:45
He, like, he, like, dodge the chair and, like, run around.
00:04:48
I was like, alright.
00:04:49
Like, it did.
00:04:50
I gotta I gotta figure out what's going on here.
00:04:52
Oh, man.
00:04:53
There's a proud moment.
00:04:55
Shoot.
00:04:55
That's 1.
00:04:59
But, I mean, so at the end of the day, it's like, you know, what what's that game you play?
00:05:06
And then where it impacts your health, right, because I'm looking at some of these parents.
00:05:09
I'm like, dude, man, that ain't freaking modeling your to your kids.
00:05:13
You're freaking you know, £60 overweight.
00:05:16
And and
00:05:16
then you're running them to freaking all these athletic events.
00:05:20
I'm like, I'd rather model of something to them so that they know, like, they are number 1
00:05:26
gonna be a good steward with their body.
00:05:27
Right.
00:05:28
They can have adequate sleep.
00:05:29
They can, you know, they can be a productive member of society post athletic, you know,
00:05:35
living in a post athletic world.
00:05:36
Right.
00:05:36
Because regardless, whether you're gonna do it for a living or not, you're still gonna have to
00:05:40
Yeah.
00:05:41
Gear up towards that.
00:05:42
But going into, alright, now what does that look like for you?
00:05:45
Like, how do you how do you prepare your body for sleep?
00:05:48
And I think, you know, I we have some things right here that I think we're gonna hit
00:05:52
stressing anxiety.
00:05:53
Sorry.
00:05:54
What's the mitigation
00:05:55
Yeah.
00:05:55
Of that?
00:05:56
How do you lower that?
00:05:57
Because the more stress, the more anxiety, the higher your cortisol levels are.
00:06:01
Yeah.
00:06:01
And, man, that's you know, with, like, my functional medicine practice and the stuff that
00:06:06
I help people with, that's a big one, man.
00:06:08
Like, people come in with digestive issues.
00:06:10
They come in with skin issues, like, these these, eczema inflammation and and you're
00:06:15
trying to get to the root cause of it, man.
00:06:16
It's like, okay.
00:06:17
Maybe it's something in your diet.
00:06:18
Okay.
00:06:18
Maybe it's, know, a genetic factor, dude, most of the time, like, 90% of the time, there's so
00:06:25
much stress on that person's system.
00:06:28
That their body's been, they're gonna present with some kind of thing because it's it's
00:06:31
burning out.
00:06:32
Right?
00:06:32
And it leads into, like, leaky gut.
00:06:33
Like, we've talked about in the past.
00:06:35
And Mhmm.
00:06:35
You know, I'd say So there's this there's this great functional medicine, doctor, doctor
00:06:39
Cabral, and, I'll I'll drop that name because I think he's one of the best doing when it comes
00:06:44
to, like, root cause, like, medicine.
00:06:46
Mhmm.
00:06:46
And so he has this protocol.
00:06:48
It's a de stress protocol, and it's just that, man.
00:06:50
It's like focusing on these these areas of life, these these different things.
00:06:54
That will get your body out of a stress state, right, because there's all kind of stress on
00:06:57
the body.
00:06:58
Physical.
00:06:58
Right?
00:06:59
You're slouching all day.
00:07:00
That's a physical stress.
00:07:01
Yep.
00:07:01
Biochemical stress.
00:07:02
It's what it was for your body.
00:07:04
Messing with the cellular, system.
00:07:06
There's the psychological stress of your life.
00:07:10
Right?
00:07:10
So, like, all these different things, but what happens is when your body is stressed in a
00:07:15
fight or flight state, everyone likes to use the example of you're in the the African safari
00:07:19
in a freaking lions chasing you.
00:07:21
Mhmm.
00:07:21
At that point, you want fight or flight.
00:07:23
Right?
00:07:23
You don't wanna die.
00:07:24
Of course.
00:07:25
Yeah.
00:07:25
His preservation kicks in blood flow goes from the digestive tract out to the muscles.
00:07:30
Right?
00:07:30
So your body's not gonna prioritize digesting food.
00:07:32
It's gonna prioritize muscle and movement.
00:07:34
How can it dilate your eyes?
00:07:35
Yes.
00:07:35
So our bodies are fantastic.
00:07:37
Sheenbroke.
00:07:38
But we're not in the safari, and we're not getting chased by lions.
00:07:41
Right?
00:07:42
We're just living our life.
00:07:43
But when you're stressed that your boss is gonna get on you about something, when stress
00:07:46
about your family and your kids.
00:07:48
That's your body.
00:07:48
It doesn't know the difference.
00:07:49
So it will go in.
00:07:50
Yeah.
00:07:50
That's your line.
00:07:51
So your body will go into that state, man.
00:07:53
And when that's on all the time, It's not that's not how it's meant to be.
00:07:56
It will it has a capacity.
00:07:58
It can burn at.
00:07:59
You know what I mean?
00:08:00
And then you you burn out is the term.
00:08:02
Right?
00:08:02
That's when you're adrenal system can no longer produce enough adrenaline.
00:08:05
Cortisol can't keep up and then you tank.
00:08:08
Yeah.
00:08:08
And then one day, that's that's when people end up in my office.
00:08:10
They're like, man, I I don't know what to do.
00:08:12
I'm I'm done.
00:08:13
I'm depleted.
00:08:14
Right.
00:08:15
Another thing is, caffeine and stimulants.
00:08:18
So your body's already in the stress filled with anxiety.
00:08:23
Right?
00:08:24
I get there, but then it's an understanding of, like, a, what is now your level of comfort?
00:08:29
What is your system?
00:08:30
Associated?
00:08:31
Is it incorporating more caffeine or coffee?
00:08:34
Because that just is going to increase that load.
00:08:37
Whether you realize it or not, Right?
00:08:38
Yeah.
00:08:39
So, like, that's usually some time,
00:08:40
but it's not.
00:08:41
Yeah.
00:08:41
It's not fixed.
00:08:47
If you wanna hear your question answered live on the show, submit it to ask at fullfuel.com,
00:08:53
check out the optimizers program where we build max muscle improve longevity and get guys
00:08:57
freaking shredded so that they can crush it at life for as long as possible.
00:09:06
It's like, oh, I need it.
00:09:07
Like, and then and then other, you know, stimulants that you're incorporating in.
00:09:11
Right.
00:09:12
You know, Adderall is a big thing that people incorporate in.
00:09:14
But the the those are not not something that you that long term.
00:09:19
We're talking about longevity here.
00:09:21
Yeah.
00:09:21
That is getting towards the root cause.
00:09:23
Yeah.
00:09:24
That is, yeah, sustainable for for longevity and then optimal sleep.
00:09:28
Because the reality is if you utilize stimulants, right, caffeine later in the day is
00:09:34
going to keep you up.
00:09:35
It's gonna impact your circadian rhythm.
00:09:37
Right.
00:09:38
And then stimulants being, like, Adderall or any other stimulant, taken throughout the day.
00:09:43
Yeah.
00:09:44
That is that is directly impacted to your circadian rhythm.
00:09:49
So, like Yeah.
00:09:49
Your body up, like, this is also another really cool thing and what I love about the body is
00:09:55
your body has a cadence that runs through the day.
00:09:59
So during the day, you have your Altradian rhythm, which your Altradian rhythm actually,
00:10:05
is 90 minutes stints.
00:10:07
So what I love about the Altradian rhythm is that your body operates within wave cycles, and
00:10:13
you need to give your body a rest or a, like, a decompressed where it's in a decompressed
00:10:19
state.
00:10:19
Yeah.
00:10:20
And it's it it could be shutting the eyes of just, you know, or meditating for every 90
00:10:25
minutes for, like, 5 minutes.
00:10:26
Just giving it or doing some level of breath work to decompress.
00:10:30
So, like, your Altradian rhythms, though, you are best optimized when you're focused for
00:10:36
those 90 minute segments.
00:10:36
Right?
00:10:36
But then as your body goes into your sleeping state that then becomes your circadian rhythm.
00:10:46
So your sleeping state
00:10:48
Yeah.
00:10:48
Which is impacted through different also waves as well.
00:10:51
There's a rhythm to that, and you were talking about, like, how your delta waves run through
00:10:56
the body where you're going into different stages.
00:11:00
Your body going, to its lowest temperature or to its highest temperature to its lowest,
00:11:05
right, or is it the other way around?
00:11:07
It's to the lowest then highest because Right.
00:11:09
Your REM, you're in your hottest point of sleep.
00:11:12
You're warmer.
00:11:12
Yeah.
00:11:12
So, like, when you're in, when you're in, stages 1, 2, and 3, you're actually going down
00:11:18
to then go up.
00:11:19
So it's gonna be
00:11:20
It fluctuates.
00:11:20
So it fluctuates throughout the night.
00:11:22
But That's what I love about really understandings your body's cadence.
00:11:27
And then when you need to be incorporating potentially a stimulant, because stimulants in
00:11:33
the morning, yeah, you wanna if you can spike your cortisol levels or spike them gradually
00:11:37
Right.
00:11:37
With, exercise and then coffee.
00:11:41
Coffee's a good thing.
00:11:42
Right?
00:11:42
It's it's it becomes a bad thing when you're drinking coffee at 7, 8 o'clock at night.
00:11:49
Right.
00:11:49
And impacting your circadian rhythm.
00:11:51
Yeah.
00:11:51
And I think the most important thing about that that you were kinda leading up to is the most
00:11:53
important thing is that your sleep that night or so let's just say tonight if we're talking
00:12:00
about today is determined by how you start your morning.
00:12:04
It is you're a 100% setting the stage for your sleep tonight by how you operate this morning.
00:12:08
Right?
00:12:09
If you're starting off the morning, flying out of bed because your alarm went off and you're
00:12:12
20 minutes late and you're highly stressed, you're gonna spike Cornwall cortisol so high.
00:12:16
It's gonna set your circadian rhythm to be all over the place.
00:12:19
Yeah.
00:12:19
You want cortisol to to be higher in the morning, but it it needs to be a nice slow
00:12:22
rise.
00:12:22
Right?
00:12:23
Slow rise.
00:12:23
You wake up.
00:12:24
You slowly can get out of bed.
00:12:26
Right?
00:12:26
So, like, when you're when you're always, like, running late man or or, like, last minute doing
00:12:30
stuff, it's it's too much,
00:12:32
and you feel it freaking right.
00:12:33
Everyone back here.
00:12:34
Everyone knows that.
00:12:35
That's not, like, fun.
00:12:36
It doesn't feel
00:12:37
good to jump
00:12:37
out of bed and get have to get going.
00:12:39
If you can have a nice slow rise, you can get, maybe get some water first and get some coffee
00:12:44
going if you need.
00:12:44
And, like, that that sets you up for a good night's sleep that night.
00:12:48
So it starts in the morning, bro.
00:12:49
And that's what people need to know.
00:12:50
It's like, you can do all this all this pretty bad routine ritual melatonin to, like, Camma
00:12:56
Milltee, whatever you want to do.
00:12:58
If your morning was crap and you were you were, you know, in this fight or flight morning,
00:13:02
like, you're gonna have a rough night's sleep that night.
00:13:05
Absolutely.
00:13:06
I I just I mean, anytime I'm in a super stressful situation, which it's never in the
00:13:12
morning because, you know, I'm that morning guy.
00:13:14
Right?
00:13:15
Yeah.
00:13:15
I'm at 4:45 AM.
00:13:17
I'm getting up.
00:13:17
Man, I'm like, I love mornings.
00:13:20
Like, I love life in the mornings because, like, no one's getting up before.
00:13:23
It's quiet.
00:13:24
Like, it is quiet.
00:13:25
Yeah.
00:13:25
It is It's
00:13:26
a good time.
00:13:27
No.
00:13:27
I I'm the first person out of bed.
00:13:29
Like, I wanna be I wanna control the day.
00:13:31
So, like, that's why I get up in the mornings because at the end of the day, like, I remember
00:13:36
I I I mean, it's not like it doesn't happen throughout the day, but, like, my cortisol
00:13:40
levels, literally, I can feel them, right, Right?
00:13:43
Like, I can feel my waking state.
00:13:45
Because even when you actually get up, doesn't mean you're in your fully waking state.
00:13:49
Right?
00:13:49
Your body's not ready.
00:13:52
For its all trading rhythm yet.
00:13:54
So, like, you're not in you it takes, like, you know, 1 or 2 hours as you get up to get into
00:14:00
your waking state.
00:14:01
That's what I love about, like, sleep and then just getting into, you know, hey, I'm alive.
00:14:07
I'm, like, I'm a I'm a human right now.
00:14:09
Right.
00:14:10
But it being gradual where you can control that by the mornings, just being a real quiet.
00:14:15
But the other thing is, like, I don't also wanna go right after coffee.
00:14:19
Like, one of the things that I I prime my brain, and so I pray I pray a prayer of
00:14:25
gratitude, but naturally is going to secrete, serotonin, at least.
00:14:29
Good hormones.
00:14:29
So, like, just good hormone balance So praying, and then, I'll usually then get out and go,
00:14:38
stretch.
00:14:39
So stretch my body, allow it to limber up a little bit, maybe do a few push ups, not, like,
00:14:44
overwhelm it with push ups.
00:14:46
And then, obviously, I'm going into workout right after that.
00:14:49
Yes.
00:14:50
I do get into the cold plunge stuff, which is obviously not the most ideal situation because
00:14:55
you are less shocking.
00:14:56
Your phone is all levels, like, through the roof into a fight or flight state.
00:15:00
So that I probably wouldn't recommend for everybody.
00:15:03
But you're an advanced user.
00:15:04
Make that known that, like, you've been doing it for a while.
00:15:06
You have all these other things you're doing that are gonna help you to, like, mitigate that
00:15:10
that spike in adrenaline when you do it.
00:15:12
Yeah.
00:15:13
Right?
00:15:13
Like, someone who's never done that before.
00:15:15
It just hops in and that's like their morning.
00:15:16
It's they're probably gonna have a rough time with it.
00:15:19
You know?
00:15:19
Like, you you know how to do it properly for your body, for your lifestyle.
00:15:23
Right?
00:15:23
You've got it kinda down.
00:15:24
So that's that's important to
00:15:26
Yeah.
00:15:26
Yeah.
00:15:27
Yeah.
00:15:27
I'd I'd I think there's a there's certain things that I do.
00:15:30
And honestly, though, I'll be honestly something that I'm looking at right now because
00:15:35
I tend to get there's a gap on the later end of the day, and I'm trying to, like, fine tune
00:15:40
that a little bit more.
00:15:41
Yeah.
00:15:41
But there's a gap between, like, a 3 to 5 o'clock window where I'm like, I feel like I
00:15:45
could be a little bit more dial in or just a little bit more focused in whatever I'm doing,
00:15:50
you know, within my blackout time frame.
00:15:50
And, I would say over the course of this year, I have I've coal plunged in the, like, very
00:16:00
early in the morning,
00:16:01
and I am I'm thinking about shifting that a little
00:16:01
bit later, more So, like, I I'm I'm like, I'm also still trying to dial it in.
00:16:10
You know what I mean?
00:16:11
Yeah.
00:16:11
Because I I don't think it's maybe the most beneficial thing for even me.
00:16:15
Right.
00:16:15
In the morning.
00:16:16
Yeah.
00:16:16
In, like, right in the morning.
00:16:17
So, I would even say, like, you know, I'm a work in progress for
00:16:21
the end.
00:16:21
I I, like, I don't know if that's the, you know, right thing to do.
00:16:24
Works for you.
00:16:24
Yeah.
00:16:25
Like, maybe later in the afternoon, not necessarily before bed, but maybe, like, maybe
00:16:29
when the day is at its hottest and you've just worked out or something or Yeah.
00:16:32
Well, I work out in the morning.
00:16:33
That's why I do it.
00:16:34
Every morning?
00:16:35
Yeah.
00:16:35
So I work out.
00:16:36
Much differentiated.
00:16:37
Yeah.
00:16:37
So, like, because I wanted to do it,
00:16:39
which I have, like, honestly, dude, it's been pretty dope.
00:16:43
When you when I can get my central nervous system really
00:16:46
low, before I go into a workout, I don't know why, man.
00:16:49
Well, it's obviously because your body's, like, frigid cold But when you start running, like,
00:16:53
we so we're doing some kettlebell swings or whatever, and then we run, man, I'm like, I'm a
00:16:57
bounce.
00:16:58
Yeah.
00:16:58
Yeah.
00:16:58
Yeah.
00:16:59
And me, So it's been it's been cool, but I also don't know how that affects my hormonal levels
00:17:05
and then ultimately my sleep because to tell you this truth, man, I haven't I measured my
00:17:10
sleep.
00:17:11
I think it I think it's been a year and a half, two years.
00:17:14
Yeah.
00:17:14
Since I, like, truly measured it.
00:17:16
Like, you know, where I was dialing it in, so I should go back to that.
00:17:20
Yeah.
00:17:20
Yeah.
00:17:20
And it should I think the measuring is good when you're changing stuff.
00:17:24
Right?
00:17:24
Like, if you're changing different, tax, like, the cold and you're gonna move it to different
00:17:27
times of the day.
00:17:28
I'm at a point where I'm, like, I'm pretty consistent that, like, I don't measure my
00:17:31
sleep, and I'll just be honest about that.
00:17:32
I don't count, like, calories and stuff.
00:17:34
Because I know it works for my body.
00:17:35
I'm pretty in tune.
00:17:36
Yeah.
00:17:36
I know when I had a crappy night's sleep, right, like, if I was stressed that day or if I
00:17:41
had something the day that was keeping me up, and I and I'm I feel it and I know it.
00:17:45
Yeah.
00:17:45
But, like, for the most part, I I've got my sleep's, like, routine pretty dialed in that I
00:17:49
sleep good every night.
00:17:50
Yeah.
00:17:51
And I'm not worried about tracking it because I don't see a an issue right now.
00:17:55
Right?
00:17:55
Yeah.
00:17:55
If I start experiencing it, I'm like, damn, like, what's going on?
00:17:57
I don't know.
00:17:58
Then are tracking it.
00:17:59
You know?
00:17:59
Yeah.
00:17:59
Exactly.
00:18:00
I think that's a big thing too.
00:18:01
It's great for for new people trying to, like, figure this out.
00:18:04
Right?
00:18:04
They're like, damn, like, how do I even know if I'm getting deep sleep?
00:18:06
How do I know?
00:18:07
Right.
00:18:07
They should, yeah, you should get invested in, like, a a wearable that you can get some
00:18:11
readout.
00:18:12
Right?
00:18:12
Yeah.
00:18:12
And, obviously, 1 night's not gonna do anything for you.
00:18:15
You should have a few nights of data at least by a month.
00:18:18
At least of some data, you know, when, like, life's consistent.
00:18:21
It's not holidays.
00:18:21
It's not random stuff all the time where you can you can make sure you're you're getting,
00:18:27
like, objective data to your sleep on a normal schedule.
00:18:31
Yeah.
00:18:32
I think.
00:18:32
Yeah.
00:18:32
Yeah.
00:18:32
That's good.
00:18:32
I think we recommended a few things.
00:18:32
So I used
00:18:35
whoop But Aura, like, one of my clients, he really, likes his ora ring.
00:18:41
And I think that has less impact.
00:18:43
So when something's around your wrist versus, like, on your finger.
00:18:47
Right.
00:18:47
I think it's it's probably better, to be honest, to not impact sleep.
00:18:50
A lot
00:18:51
of people already have a ring on.
00:18:52
Right?
00:18:52
So Yeah.
00:18:52
It's something, you know,
00:18:54
So I think, you know, if I had to rec my recommend something, I think ordering, my buddy
00:18:58
actually owns this really cool.
00:18:59
I have a company called Macros First.
00:19:01
Where it's in a macro counting, and you're able to adjust it, based on, like, if there's
00:19:07
something that you need to incorporate in.
00:19:08
So, like, if you drink alcohol, you can you can actually convert that to a macro, which is
00:19:13
pretty cool.
00:19:14
Yeah.
00:19:14
Because those things are what people miss out on.
00:19:17
Right?
00:19:17
Oh, I drink a coffee.
00:19:18
Like, oh, you need to convert that to a macro.
00:19:20
Right?
00:19:21
So understanding where your caloric intake comes into play, And then what time of day?
00:19:27
Like, it's super easy the app to measure these things because that ultimately is gonna impact
00:19:32
your again.
00:19:33
Yeah.
00:19:33
And so if it can be a ringer, like, a reminder
00:19:36
Yeah.
00:19:36
Of, like, hey.
00:19:38
When you need to eat and, like, hey.
00:19:40
Do I need to eat, like, you know, I need to stop eating 2 hours before because I need to go
00:19:45
in my fastest state.
00:19:46
And if I'm doing time restricted eating
00:19:48
Right.
00:19:48
Like, that's something I've seen massive benefit in time restricted eating.
00:19:51
But I allow my body again, something we talked about, last episode to be in a little bit more
00:19:57
fast and dehydrated state going into sleep because I know I'm gonna get better sleep.
00:20:00
Yeah.
00:20:01
Yeah.
00:20:01
That's good.
00:20:02
Can we can we talk about alcohol and how that impacts sleep?
00:20:05
Yeah.
00:20:05
I know that you were, like, adrenal fatigue and all these other things that you wanted to tap
00:20:09
into, but I know alcohol is a major thing that impacts you.
00:20:13
Yeah.
00:20:13
I mean, when you when you ingest a lot of alcohol before bed, it's like it's almost like
00:20:18
like, forcing you into sleep, much like a like a sleep medicine would, right, like, unisom or
00:20:22
something.
00:20:22
It's like overriding your your normal biological system and, like, like, it's like
00:20:27
pseudo sleep.
00:20:28
You're not really asleep when you're when you pass out drunk.
00:20:31
Yeah.
00:20:31
And, I mean, you're in this state of, like, unconsciousness, maybe, but, like, as far as,
00:20:35
like, getting into wavelengths of sleep is disturbed.
00:20:38
Yeah.
00:20:38
But it's disrupted, I should say, by that that alcohol.
00:20:41
Like, the way that it, it's a toxin, really.
00:20:44
You know?
00:20:44
So, like, that's that your body is trying to metabolize that.
00:20:47
It's trying to process it.
00:20:48
It's trying to get it out of there.
00:20:49
And it's gonna people are like, oh, I've I've freaking passed out.
00:20:54
You didn't, but you weren't, like, sleeping like you should be sleeping.
00:20:57
That makes sense.
00:20:59
Yeah.
00:20:59
Peter, it's he.
00:20:59
It talks a lot about this.
00:21:00
And I think he has, like, some episodes.
00:21:03
Andrew Huberman was also talking about it.
00:21:04
How drinking really, really impairs sleep.
00:21:04
Like, you do not get you you think you do.
00:21:11
Yeah.
00:21:11
Because for a while, I was thinking about, oh, like, if I have a glass of wine,
00:21:14
I could cap.
00:21:15
You know?
00:21:15
Yeah.
00:21:15
It's such
00:21:16
a common thing.
00:21:17
Like
00:21:17
But And then I didn't realize what it was doing to my brain, number 1.
00:21:21
So I've significantly backed off of drinking.
00:21:23
Yeah.
00:21:24
Like, any type of wine, You know, I wasn't a big drinker before.
00:21:28
Yeah.
00:21:28
But, like, now I'm not.
00:21:29
Like, I mean, I probably have had man, I probably have had, like, 4 or 5 glasses of wine
00:21:36
this entire year.
00:21:37
Nice.
00:21:38
So, you know, like, that's one major thing that I wanted to eliminate because I'm like, sleeps
00:21:43
gotta be protective.
00:21:44
Yeah.
00:21:45
Yeah.
00:21:45
I mean, honestly, it's kind of an intense take on alcohol, but I think I agree with it in a
00:21:50
way.
00:21:50
I'm not saying this is how I Yeah.
00:21:52
I live because I, you know, I I go to family events and we'll have I'll have a drink or 2.
00:21:55
But I
00:21:55
mean, what you're telling
00:21:56
me, man?
00:21:57
Yeah.
00:21:57
That's it's you can't not.
00:21:59
Yeah.
00:21:59
What
00:22:00
are the, the lemon
00:22:06
But, like, realistically, man, like, alcohol is nothing other than toxin.
00:22:09
It's it's poison.
00:22:10
Right?
00:22:11
So, like, anyone who says, well, they said that a glass of wine and night is actually
00:22:15
beneficial for you.
00:22:16
It's like, the the antioxidants and Resveratrol that's in grapes, dude, you're not getting that
00:22:22
much from a freaking glass of wine.
00:22:24
That is not deter that is not overwritten by the toxic effects of the alcohol.
00:22:28
You know what I mean?
00:22:28
Yeah.
00:22:28
Yeah.
00:22:28
So it's like, let's just be honest.
00:22:30
I'm not saying I don't drink.
00:22:31
I'm not saying you shouldn't drink.
00:22:32
I'm just saying let's just state a fact of what alcohol is.
00:22:35
It's a neurotoxic poison that we put into our body that does has depressive effects on her or
00:22:41
such a nervous system that caused us to feel better.
00:22:43
Yeah.
00:22:44
Good and or drunk, whatever.
00:22:45
Right?
00:22:46
But it has almost 0 to to negative value for your health.
00:22:50
Uh-huh.
00:22:50
Right?
00:22:51
Yeah.
00:22:51
That's huge.
00:22:52
Most people aren't gonna love that answer, but that's just like, that's that's knowing what
00:22:57
you're doing.
00:22:57
Again, like, we talked about with, with with avoiding injury.
00:23:01
Right?
00:23:01
It's like, know what you're getting into.
00:23:03
You're putting something in your body that, hey.
00:23:05
You're gonna sacrifice, like, some health for feeling cool one night and, you know, the
00:23:10
whatever, but it severely disrupts your sleep when you're doing it on a regular basis.
00:23:17
For sure.
00:23:17
Yeah.
00:23:18
So then that leads us into, you know, alcohol.
00:23:22
That's a choice.
00:23:23
You're you can take it or leave it.
00:23:25
I think, doing it more than probably two times a week is gonna be aggressive.
00:23:32
And then it shouldn't be, like, definitely in every weekend occurrence.
00:23:36
I I, you know, I've been one to do that, man.
00:23:38
I love wine.
00:23:38
I absolutely love wine, but it's just something that I want to mitigate because, again, my mind
00:23:43
to longevity, right, become the most optimal performer in whatever I'm doing.
00:23:48
But then, something I wanna tap into now is we'll finish up on is just physical activity.
00:23:54
And then when you do physical activity and how that may or may not impose on sleep.
00:23:58
Yep.
00:23:58
So, like, What what what are what are your thoughts on that in terms of when you do
00:24:05
physical activity and how it can benefit sleep, but or how it can be a deterrent?
00:24:09
Yeah.
00:24:10
And, you know, there's there's different sleep types.
00:24:12
Maybe we'll we'll do this.
00:24:13
We'll save this for next episode.
00:24:15
We'll talk about the different types, like the They have like animal names, the wolf, the
00:24:19
bear, the shit.
00:24:21
I'm a bear.
00:24:22
Are you?
00:24:23
I don't know.
00:24:23
But it sounds cool.
00:24:27
You look like a bear, papa bear.
00:24:28
But, these different sleep types are different, you know, kind of like a blend of, like,
00:24:32
personality type, physical type, like, all this that, is like, oh, you benefit from less sleep
00:24:38
or more sleep, or you need 7, 8 hours.
00:24:39
Again, these are, like, kinda like averages.
00:24:42
Right?
00:24:42
Everybody's different.
00:24:43
Every biological person is different.
00:24:45
But, remind me the question again.
00:24:48
We're talking about
00:24:48
the, like, so physical exertion.
00:24:51
Right?
00:24:51
Physical activity?
00:24:52
So most people are gonna have better sleep when they do some type of physical activity early in
00:24:54
the day.
00:24:58
Right?
00:24:58
Like, in that first few hours of the day, getting movement is gonna just get your body
00:25:03
into that that nor it's gonna normalize your circadian rhythm.
00:25:06
Right?
00:25:06
It's gonna get the the hormone secreting in the morning.
00:25:09
Cortisol is at its highest.
00:25:10
So you're gonna basically, like, be using that so that your body will know as the day goes on
00:25:14
to taper down.
00:25:15
Right?
00:25:15
Cortisol should be on this curve that goes up by about 10 AM, 9 AM.
00:25:19
Actually, it should be kind of like peaking.
00:25:21
And then as you get into later in the day, it should be sloping down.
00:25:24
Probably at its lowest around, like, bedtime, which is, you know, 9 am is a great bedtime or
00:25:30
9 pm.
00:25:30
I'm sorry.
00:25:30
It's a great bedtime.
00:25:31
Most people are not doing that.
00:25:32
Most people are stretching that out.
00:25:34
So then as you stretch that later into the night, you're like, your body's like, well,
00:25:39
shit.
00:25:39
I shouldn't go to bed yet.
00:25:40
Shouldn't go to bed yet.
00:25:41
Maybe I need a little more cortisol, and it's gonna maybe drop a little bit more into your
00:25:44
system to keep you up.
00:25:45
And that's when you're like, well, I was tired, but now I'm not tired, and it's midnight.
00:25:48
Right?
00:25:48
She body was like, well, you missed the window.
00:25:50
There is like a window for ideal sleep.
00:25:53
So, yeah, most people are gonna benefit from physical activity earlier in the day.
00:25:57
Some people get away with, like, midday exercise is good.
00:26:00
I don't usually recommend, like, going to work out, like, like, at 8 pm or 9 pm, like, before
00:26:04
you're gonna go to bed.
00:26:05
Cause now you're you're you're doing a lot of stimulatory activity, and it's probably not
00:26:09
gonna be the most beneficial for sleeping.
00:26:11
Some people can.
00:26:13
There, they say they can.
00:26:14
I'd like to see what their sleep metrics and data looks like.
00:26:16
Yeah.
00:26:17
Maybe they're sleeping, but they're not getting great sleep.
00:26:19
You know?
00:26:19
Yeah.
00:26:19
Yeah.
00:26:20
Especially if you're taking a scoop of pre workout or something as before.
00:26:23
Yeah.
00:26:24
You definitely aren't getting great sleep.
00:26:25
Yeah.
00:26:26
If you can keep you, you know, honestly, past 3 to 4 PM if you keep your heart rate pretty
00:26:33
steady.
00:26:34
Yep.
00:26:34
That really keeps a consistent circadian rhythm going into sleep.
00:26:39
Where you'll have quality sleep.
00:26:41
I think your chemicals all balance out.
00:26:44
And then you're prepping your body for sleep.
00:26:47
So I think that, you know, sleep is a major way to live full field.
00:26:53
You know, I think it's it's honestly
00:26:53
if It's really the most important.
00:26:58
Right?
00:26:59
It's the most important metric to longevity and quality of life.
00:27:02
Yeah.
00:27:02
And to really truly live full field in terms of how you think, how you process, how you perform
00:27:10
on a daily basis.
00:27:11
Sleep is imperative.
00:27:12
So Awesome.
00:27:13
Yeah.
00:27:13
That's what we got for sleep.
00:27:15
Sweet, man.
00:27:16
Sleepful fueled.
00:27:17
Let be our limits, baby.