Kind: captions Language: en So sleep, a lot of people just are So sleep, a lot of people just are So sleep, a lot of people just are whimsical about it. They think, I'm just whimsical about it. They think, I'm just whimsical about it. They think, I'm just going to lay my head on the pillow and going to lay my head on the pillow and going to lay my head on the pillow and it's just going to happen or not. But it's just going to happen or not. But it's just going to happen or not. But you really need to invest in you really need to invest in you really need to invest in establishing the habits and hygiene establishing the habits and hygiene establishing the habits and hygiene around this. You need to think about around this. You need to think about around this. You need to think about sleep as you would anything you take sleep as you would anything you take sleep as you would anything you take seriously. You need to try to perfect seriously. You need to try to perfect seriously. You need to try to perfect the craft. Actually, I'm super the craft. Actually, I'm super the craft. Actually, I'm super interested for each of you. What do you interested for each of you. What do you interested for each of you. What do you think is the has the greatest impact on think is the has the greatest impact on think is the has the greatest impact on your sleep negatively? Like if you could your sleep negatively? Like if you could your sleep negatively? Like if you could choose one thing that's like the highest choose one thing that's like the highest choose one thing that's like the highest I'll share first. Mine is uh like I'll share first. Mine is uh like I'll share first. Mine is uh like intense television. So like you know intense television. So like you know intense television. So like you know like uh yeah like uh what are you like uh yeah like uh what are you like uh yeah like uh what are you watching Mike? Oh nothing right now. If watching Mike? Oh nothing right now. If watching Mike? Oh nothing right now. If I watch it I watch it I watch it Mike tell us more. Okay. All right. Mike tell us more. Okay. All right. Mike tell us more. Okay. All right. Fine. Fine. If if you realize sleep is Fine. Fine. If if you realize sleep is Fine. Fine. If if you realize sleep is the number one performance-enhancing the number one performance-enhancing the number one performance-enhancing drug. It's there's no more powerful drug drug. It's there's no more powerful drug drug. It's there's no more powerful drug in the world you can take on a daily in the world you can take on a daily in the world you can take on a daily basis. Then it's worth prioritizing your basis. Then it's worth prioritizing your basis. Then it's worth prioritizing your life around sleep. Hi everybody. This is life around sleep. Hi everybody. This is life around sleep. Hi everybody. This is the Don't Die Podcast with Brian the Don't Die Podcast with Brian the Don't Die Podcast with Brian Johnson. Today we're talking about sleep Johnson. Today we're talking about sleep Johnson. Today we're talking about sleep and how it is the number one best

and how it is the number one best and how it is the number one best performance-enhancing drug in the world performance-enhancing drug in the world performance-enhancing drug in the world that you can take every single day. If that you can take every single day. If that you can take every single day. If you are struggling with sleep, we are you are struggling with sleep, we are you are struggling with sleep, we are going to try to condense the shortest going to try to condense the shortest going to try to condense the shortest and best list ever created to help you and best list ever created to help you and best list ever created to help you achieve high quality sleep every single achieve high quality sleep every single achieve high quality sleep every single day. Yeah. I think ironically we're talking Yeah. I think ironically we're talking Yeah. I think ironically we're talking about sleep today, are we not? I I'm so about sleep today, are we not? I I'm so about sleep today, are we not? I I'm so tired. I'm exhausted. Mike, how are you? tired. I'm exhausted. Mike, how are you? tired. I'm exhausted. Mike, how are you? I'm doing fine. I'm doing fine. I'm doing fine. You're good. I'm just great. Kate and I You're good. I'm just great. Kate and I You're good. I'm just great. Kate and I went to Las Vegas. We went to Vegas on went to Las Vegas. We went to Vegas on went to Las Vegas. We went to Vegas on Monday. Today's Thursday, so we had two Monday. Today's Thursday, so we had two Monday. Today's Thursday, so we had two nights there. And um yeah, I had a nights there. And um yeah, I had a nights there. And um yeah, I had a terrible night's sleep the first night. terrible night's sleep the first night. terrible night's sleep the first night. Me, too. Yeah. Yeah. I've heard there's Me, too. Yeah. Yeah. I've heard there's Me, too. Yeah. Yeah. I've heard there's lots of sleep in Vegas. That's a lots of sleep in Vegas. That's a lots of sleep in Vegas. That's a general, right? It was like evening general, right? It was like evening general, right? It was like evening Brian, evening Kate. We went out. Brian, evening Kate. We went out. Brian, evening Kate. We went out. No, I'm just joking. We actually tried No, I'm just joking. We actually tried No, I'm just joking. We actually tried to go to sleep early and then it's just to go to sleep early and then it's just to go to sleep early and then it's just so hard when you're in a new hotel room, so hard when you're in a new hotel room, so hard when you're in a new hotel room, not in your environment. That not in your environment. That not in your environment. That environment is so key to getting good environment is so key to getting good environment is so key to getting good sleep, right? Yeah. I mean, actually, sleep, right? Yeah. I mean, actually, sleep, right? Yeah. I mean, actually, the first day we were there, um, we had

the first day we were there, um, we had the first day we were there, um, we had a whole bunch of unexpected events that a whole bunch of unexpected events that a whole bunch of unexpected events that happened. So, we we brought half our happened. So, we we brought half our happened. So, we we brought half our calories with us. We're always prepared, calories with us. We're always prepared, calories with us. We're always prepared, but then the other half requires us to but then the other half requires us to but then the other half requires us to be prepared to find some form of, you be prepared to find some form of, you be prepared to find some form of, you know, vegetables, like some dish, and we know, vegetables, like some dish, and we know, vegetables, like some dish, and we had no time. We had kind of some had no time. We had kind of some had no time. We had kind of some emergency things pop up. And so we emergency things pop up. And so we emergency things pop up. And so we didn't get to eat until 4 or 5 pm. And didn't get to eat until 4 or 5 pm. And didn't get to eat until 4 or 5 pm. And so then it was like a complicated so then it was like a complicated so then it was like a complicated situation like do you Yeah. Do you fast situation like do you Yeah. Do you fast situation like do you Yeah. Do you fast or do you eat? And I rolled the dice and or do you eat? And I rolled the dice and or do you eat? And I rolled the dice and I ate and it raised my heart rate. Like I ate and it raised my heart rate. Like I ate and it raised my heart rate. Like it did everything I talk about non-stop it did everything I talk about non-stop it did everything I talk about non-stop and it wrecked my it wrecked my sleep. and it wrecked my it wrecked my sleep. and it wrecked my it wrecked my sleep. Did you guys hit the buffet? Was it like Did you guys hit the buffet? Was it like Did you guys hit the buffet? Was it like an all you can eat Vegas buffet? an all you can eat Vegas buffet? an all you can eat Vegas buffet? That's the crazy thing. It was like That's the crazy thing. It was like That's the crazy thing. It was like hummus, raw vegetables. It was all very hummus, raw vegetables. It was all very hummus, raw vegetables. It was all very very clean but still made a huge impact. very clean but still made a huge impact. very clean but still made a huge impact. Yeah, digestion's digestion doesn't Yeah, digestion's digestion doesn't Yeah, digestion's digestion doesn't matter what it is keeps you awake. Today matter what it is keeps you awake. Today matter what it is keeps you awake. Today we are talking about sleep and we got we are talking about sleep and we got we are talking about sleep and we got some feedback from previous sessions. So some feedback from previous sessions. So some feedback from previous sessions. So we're learning and uh the the feedback

we're learning and uh the the feedback we're learning and uh the the feedback is is hitting and people want uh to hear is is hitting and people want uh to hear is is hitting and people want uh to hear practical tips as fast as possible and practical tips as fast as possible and practical tips as fast as possible and then if we jump into the science a bit then if we jump into the science a bit then if we jump into the science a bit later that's cool as well. So we're later that's cool as well. So we're later that's cool as well. So we're going to try to do that format today and going to try to do that format today and going to try to do that format today and walk into some of the more specific walk into some of the more specific walk into some of the more specific suggestions we have. And uh so we have suggestions we have. And uh so we have suggestions we have. And uh so we have been talking about sleep over the past been talking about sleep over the past been talking about sleep over the past couple years and the importance to couple years and the importance to couple years and the importance to basically every other thing you care basically every other thing you care basically every other thing you care about in life. So people typically think about in life. So people typically think about in life. So people typically think about uh sleep as it relates to health, about uh sleep as it relates to health, about uh sleep as it relates to health, but people don't typically think about but people don't typically think about but people don't typically think about sleep as it relates to how much money sleep as it relates to how much money sleep as it relates to how much money they make and whether they're going to they make and whether they're going to they make and whether they're going to get a promotion and whether they can get a promotion and whether they can get a promotion and whether they can find, you know, a um a mate, whether find, you know, a um a mate, whether find, you know, a um a mate, whether they can have, you know, like imagine they can have, you know, like imagine they can have, you know, like imagine having children. Like everything you do having children. Like everything you do having children. Like everything you do in life maps back to sleep. And today we in life maps back to sleep. And today we in life maps back to sleep. And today we want to talk about why that's the case, want to talk about why that's the case, want to talk about why that's the case, the science behind it, and then some the science behind it, and then some the science behind it, and then some things you can do to uh improve your things you can do to uh improve your things you can do to uh improve your sleep and life. First half we're going sleep and life. First half we're going sleep and life. First half we're going to talk about the practical protocol, to talk about the practical protocol, to talk about the practical protocol, what you should know that you should do. what you should know that you should do. what you should know that you should do. And the second half we'll get more in And the second half we'll get more in And the second half we'll get more in deep in the science and what the deep in the science and what the deep in the science and what the literature says that supports how we've

literature says that supports how we've literature says that supports how we've arrived at this protocol. And also to arrived at this protocol. And also to arrived at this protocol. And also to remind you, uh Dr. Min was formerly an remind you, uh Dr. Min was formerly an remind you, uh Dr. Min was formerly an uh a emergency medicine doctor actually uh a emergency medicine doctor actually uh a emergency medicine doctor actually going through medical school and going through medical school and going through medical school and residency and then er doctor. Sleep was residency and then er doctor. Sleep was residency and then er doctor. Sleep was not a part of your daily routine or your not a part of your daily routine or your not a part of your daily routine or your lifestyle for many many years. No, the lifestyle for many many years. No, the lifestyle for many many years. No, the the lack of sleep was a part of my daily the lack of sleep was a part of my daily the lack of sleep was a part of my daily routine and lifestyle for many many routine and lifestyle for many many routine and lifestyle for many many years. So I'm still playing catch-up. years. So I'm still playing catch-up. years. So I'm still playing catch-up. I'm Yeah, I'm five years five years into I'm Yeah, I'm five years five years into I'm Yeah, I'm five years five years into playing catch-up and I'm still figuring playing catch-up and I'm still figuring playing catch-up and I'm still figuring things out. Yeah. the irony that like things out. Yeah. the irony that like things out. Yeah. the irony that like they the system actually encourages they the system actually encourages they the system actually encourages doctors, the people that we want we hold doctors, the people that we want we hold doctors, the people that we want we hold most sacred for our health to service most sacred for our health to service most sacred for our health to service their own health in that wild. Yeah. their own health in that wild. Yeah. their own health in that wild. Yeah. Like when I'm in a moment of crisis, Like when I'm in a moment of crisis, Like when I'm in a moment of crisis, right? Yeah. And and with the data, like right? Yeah. And and with the data, like right? Yeah. And and with the data, like we have the data that physicians make we have the data that physicians make we have the data that physicians make poor choices when they're sleepd poor choices when they're sleepd poor choices when they're sleepd deprived, yet we still encourage the deprived, yet we still encourage the deprived, yet we still encourage the same very thing. Uh so yeah, it's crazy. same very thing. Uh so yeah, it's crazy. same very thing. Uh so yeah, it's crazy. Mike, do you remember what it felt like Mike, do you remember what it felt like Mike, do you remember what it felt like to be that sleep deprived or is it just to be that sleep deprived or is it just to be that sleep deprived or is it just kind of a blur? Oh god. Yeah, I do. It

kind of a blur? Oh god. Yeah, I do. It kind of a blur? Oh god. Yeah, I do. It is the worst feeling. Uh, you know that is the worst feeling. Uh, you know that is the worst feeling. Uh, you know that like that sinking sensation in your gut like that sinking sensation in your gut like that sinking sensation in your gut when you feel like when you wake up too when you feel like when you wake up too when you feel like when you wake up too early or maybe you're getting up for a early or maybe you're getting up for a early or maybe you're getting up for a plane or something like that. It's that plane or something like that. It's that plane or something like that. It's that sinking sensation in your gut magnified sinking sensation in your gut magnified sinking sensation in your gut magnified 10x and just this overwhelming urge to 10x and just this overwhelming urge to 10x and just this overwhelming urge to lay your head down wherever you are at lay your head down wherever you are at lay your head down wherever you are at that very moment. like at a computer in that very moment. like at a computer in that very moment. like at a computer in a patient's room, like wherever you are, a patient's room, like wherever you are, a patient's room, like wherever you are, you're just like you're you're you're just like you're you're you're just like you're you're constantly like you're half listening to constantly like you're half listening to constantly like you're half listening to the patient and half like or the nurse the patient and half like or the nurse the patient and half like or the nurse or whomever and half like just wanting or whomever and half like just wanting or whomever and half like just wanting to put your head down sideways and close to put your head down sideways and close to put your head down sideways and close your eyes. It's the it's the worst your eyes. It's the it's the worst your eyes. It's the it's the worst feeling in the world for sure. That's so feeling in the world for sure. That's so feeling in the world for sure. That's so messed up. Yeah. Yeah. Same thing with messed up. Yeah. Yeah. Same thing with messed up. Yeah. Yeah. Same thing with um we were recently on this weekend we um we were recently on this weekend we um we were recently on this weekend we were um catching up with some friends were um catching up with some friends were um catching up with some friends and one of these people went to a very and one of these people went to a very and one of these people went to a very prestigious school growing up and they prestigious school growing up and they prestigious school growing up and they were saying how the same thing they put were saying how the same thing they put were saying how the same thing they put their students through rigorous intense their students through rigorous intense their students through rigorous intense educational programs that are at the educational programs that are at the educational programs that are at the detriment of their sleep like the detriment of their sleep like the detriment of their sleep like the schedule that they're required to follow

schedule that they're required to follow schedule that they're required to follow that's mandatory required them to get that's mandatory required them to get that's mandatory required them to get little sleep and so the same thing it's little sleep and so the same thing it's little sleep and so the same thing it's like wild that we would do that to the like wild that we would do that to the like wild that we would do that to the brain uh when I I was in a split custody brain uh when I I was in a split custody brain uh when I I was in a split custody situation with um the children's mom and situation with um the children's mom and situation with um the children's mom and uh I would beg them to get good sleep uh I would beg them to get good sleep uh I would beg them to get good sleep like you know they would have homework like you know they would have homework like you know they would have homework until like 11:00 midnight and they get until like 11:00 midnight and they get until like 11:00 midnight and they get up in like 5 in the morning to do early up in like 5 in the morning to do early up in like 5 in the morning to do early morning seminary for their church so morning seminary for their church so morning seminary for their church so they'd be getting four five hours of they'd be getting four five hours of they'd be getting four five hours of sleep and I just was I went all out like sleep and I just was I went all out like sleep and I just was I went all out like please like please get sleep I don't please like please get sleep I don't please like please get sleep I don't care what your grades are just please care what your grades are just please care what your grades are just please get sleep because the evidence I was get sleep because the evidence I was get sleep because the evidence I was finding was that it was significantly finding was that it was significantly finding was that it was significantly influencing going to impair their influencing going to impair their influencing going to impair their emotional capacity not just now but also emotional capacity not just now but also emotional capacity not just now but also later in adulthood that you missed out later in adulthood that you missed out later in adulthood that you missed out on that important development phase but on that important development phase but on that important development phase but man it was such a grueling situation and man it was such a grueling situation and man it was such a grueling situation and it was so hard personally to be one step it was so hard personally to be one step it was so hard personally to be one step removed from being able to care for them removed from being able to care for them removed from being able to care for them and just seeing this happen and I just and just seeing this happen and I just and just seeing this happen and I just was powerless so it's it really is very

was powerless so it's it really is very was powerless so it's it really is very it's not just about your own well-being it's not just about your own well-being it's not just about your own well-being but it's about others as well totally but it's about others as well totally but it's about others as well totally actually um before we jump into the actually um before we jump into the actually um before we jump into the protocol do you want to mention the protocol do you want to mention the protocol do you want to mention the kernel study that you kernel study that you kernel study that you because I find that so fascinating. I because I find that so fascinating. I because I find that so fascinating. I think that resonates with a lot of think that resonates with a lot of think that resonates with a lot of people in their lived experience of people in their lived experience of people in their lived experience of being sleepd deprived. Yeah. So at being sleepd deprived. Yeah. So at being sleepd deprived. Yeah. So at Colonel, we built this device, this Colonel, we built this device, this Colonel, we built this device, this brain interface you put on your head. brain interface you put on your head. brain interface you put on your head. It's like a bike helmet and it's like a It's like a bike helmet and it's like a It's like a bike helmet and it's like a blood oxygenation device. You you know blood oxygenation device. You you know blood oxygenation device. You you know the one you put on your fingers. It's the one you put on your fingers. It's the one you put on your fingers. It's looking at um it uses using light to looking at um it uses using light to looking at um it uses using light to look at oxygen levels of the brain. And look at oxygen levels of the brain. And look at oxygen levels of the brain. And you could then use that as a proxy for you could then use that as a proxy for you could then use that as a proxy for neurons firing. And we did a a small neurons firing. And we did a a small neurons firing. And we did a a small study. This is N equals 1. We looked at study. This is N equals 1. We looked at study. This is N equals 1. We looked at my deep sleep and well actually my sleep my deep sleep and well actually my sleep my deep sleep and well actually my sleep and as it relates to my willpower. And and as it relates to my willpower. And and as it relates to my willpower. And what we found is when I had lower levels what we found is when I had lower levels what we found is when I had lower levels of deep sleep, I think on on um the of deep sleep, I think on on um the of deep sleep, I think on on um the average was somewhere around 35 to 45 average was somewhere around 35 to 45 average was somewhere around 35 to 45 minutes versus an hour and a half to two minutes versus an hour and a half to two minutes versus an hour and a half to two hours of deep sleep, my willpower hours of deep sleep, my willpower hours of deep sleep, my willpower plummeted. And the way we measured this plummeted. And the way we measured this plummeted. And the way we measured this is a go no-go task where you see images is a go no-go task where you see images is a go no-go task where you see images on the screen and you try to basically on the screen and you try to basically on the screen and you try to basically stop yourself from pushing the button

stop yourself from pushing the button stop yourself from pushing the button when you see red versus green. And that when you see red versus green. And that when you see red versus green. And that measures your ability to control like measures your ability to control like measures your ability to control like impulse control. And so this intuitively impulse control. And so this intuitively impulse control. And so this intuitively makes sense that if you don't get good makes sense that if you don't get good makes sense that if you don't get good sleep the following night, you know, sleep the following night, you know, sleep the following night, you know, when you're staring down the pint of ice when you're staring down the pint of ice when you're staring down the pint of ice cream or the bag of chips or like cream or the bag of chips or like cream or the bag of chips or like whatever your vice is, your likelihood whatever your vice is, your likelihood whatever your vice is, your likelihood of with of withstanding that temptation of with of withstanding that temptation of with of withstanding that temptation is very low if you haven't had deep is very low if you haven't had deep is very low if you haven't had deep sleep the night before. Significant sleep the night before. Significant sleep the night before. Significant influence on the on the willpower. So uh influence on the on the willpower. So uh influence on the on the willpower. So uh that's also yeah it really is a it forms that's also yeah it really is a it forms that's also yeah it really is a it forms this uh domino effect either pointing this uh domino effect either pointing this uh domino effect either pointing positively or negatively but you get positively or negatively but you get positively or negatively but you get into a a vicious loop otherwise into a a vicious loop otherwise into a a vicious loop otherwise negatively if you start skipping on negatively if you start skipping on negatively if you start skipping on sleep and you fall into that cycle where sleep and you fall into that cycle where sleep and you fall into that cycle where you Yeah. Anyways we'll get into the you Yeah. Anyways we'll get into the you Yeah. Anyways we'll get into the habits of how this makes uh these habits of how this makes uh these habits of how this makes uh these effects complicated. Yeah, frontal load effects complicated. Yeah, frontal load effects complicated. Yeah, frontal load is first to go, I guess, right? So the is first to go, I guess, right? So the is first to go, I guess, right? So the decision decision- making the willpower decision decision- making the willpower decision decision- making the willpower section of the brain is the area where section of the brain is the area where section of the brain is the area where we we start to see the most reduction in we we start to see the most reduction in we we start to see the most reduction in performance uh with with sleep performance uh with with sleep performance uh with with sleep disruption which is important for not disruption which is important for not disruption which is important for not just like whether you're pushing a red just like whether you're pushing a red just like whether you're pushing a red or a blue button but also your ability or a blue button but also your ability

or a blue button but also your ability to drive a car, your ability to make to drive a car, your ability to make to drive a car, your ability to make life-saving decisions if you work in a life-saving decisions if you work in a life-saving decisions if you work in a hospital, your ability to prevent hospital, your ability to prevent hospital, your ability to prevent yourself from, you know, eating a bag of yourself from, you know, eating a bag of yourself from, you know, eating a bag of potato chips, whatever whatever that potato chips, whatever whatever that potato chips, whatever whatever that decision-making capacity is is going to decision-making capacity is is going to decision-making capacity is is going to be impaired. And yeah, it's interesting be impaired. And yeah, it's interesting be impaired. And yeah, it's interesting you used the word impair earlier, Brian, you used the word impair earlier, Brian, you used the word impair earlier, Brian, and there was I think a study looking at and there was I think a study looking at and there was I think a study looking at people with with sleep deprivation and people with with sleep deprivation and people with with sleep deprivation and actually showing that it's the effects actually showing that it's the effects actually showing that it's the effects are similar to being legally drunk, are similar to being legally drunk, are similar to being legally drunk, which is interesting because like we which is interesting because like we which is interesting because like we allow, you know, tractor trailer drivers allow, you know, tractor trailer drivers allow, you know, tractor trailer drivers to drive sleep impaired. We allow to drive sleep impaired. We allow to drive sleep impaired. We allow physicians to work sleep impaired. You physicians to work sleep impaired. You physicians to work sleep impaired. You know, we we don't we don't monitor know, we we don't we don't monitor know, we we don't we don't monitor people's sleep to determine if they're people's sleep to determine if they're people's sleep to determine if they're capable of performing their job or not. capable of performing their job or not. capable of performing their job or not. And that's kind of scary. Yeah. So, if And that's kind of scary. Yeah. So, if And that's kind of scary. Yeah. So, if you're watching this podcast, give us a you're watching this podcast, give us a you're watching this podcast, give us a rating. How are we doing so far? And rating. How are we doing so far? And rating. How are we doing so far? And then compare that to previous podcasts. then compare that to previous podcasts. then compare that to previous podcasts. Are we both Brian and I are a little Are we both Brian and I are a little Are we both Brian and I are a little sleepd deprived. So, theoretically, this sleepd deprived. So, theoretically, this sleepd deprived. So, theoretically, this should be a technically a worse podcast. should be a technically a worse podcast. should be a technically a worse podcast. So, let us know. So, let us know. So, let us know. All right. Should we get going on? Let's

All right. Should we get going on? Let's All right. Should we get going on? Let's do it. So, this is um all of your power do it. So, this is um all of your power do it. So, this is um all of your power laws to have amazing sleep coming from laws to have amazing sleep coming from laws to have amazing sleep coming from the man that got eight months of perfect the man that got eight months of perfect the man that got eight months of perfect sleep. Okay. So, as I go through this, sleep. Okay. So, as I go through this, sleep. Okay. So, as I go through this, uh, Kate and Mike, jump in at any point uh, Kate and Mike, jump in at any point uh, Kate and Mike, jump in at any point if you want to add if you want to add if you want to add personal antidote, evidence, personal antidote, evidence, personal antidote, evidence, observations. Cool. Sounds great. Let's observations. Cool. Sounds great. Let's observations. Cool. Sounds great. Let's do it. The first observation is for do it. The first observation is for do it. The first observation is for someone to realize that you have never someone to realize that you have never someone to realize that you have never been taught how to sleep. You know, been taught how to sleep. You know, been taught how to sleep. You know, you've been taught how to drive a car you've been taught how to drive a car you've been taught how to drive a car potentially. You've been taught sex ed potentially. You've been taught sex ed potentially. You've been taught sex ed in school. you uh learned how to you in school. you uh learned how to you in school. you uh learned how to you know do algebra and geometry and you know do algebra and geometry and you know do algebra and geometry and you learned history lessons but in society learned history lessons but in society learned history lessons but in society there is no course anywhere to learn how there is no course anywhere to learn how there is no course anywhere to learn how to sleep which is really insane that to sleep which is really insane that to sleep which is really insane that it's such a fundamental part of our our it's such a fundamental part of our our it's such a fundamental part of our our existence and there's just no education existence and there's just no education existence and there's just no education anywhere I tried to become anywhere I tried to become anywhere I tried to become an expert in sleep and the way I did an expert in sleep and the way I did an expert in sleep and the way I did this is I achieved eight months of

this is I achieved eight months of this is I achieved eight months of perfect sleep using a wearable and I perfect sleep using a wearable and I perfect sleep using a wearable and I wanted to demonstrate you really can. wanted to demonstrate you really can. wanted to demonstrate you really can. And doing that, I discovered a lot of And doing that, I discovered a lot of And doing that, I discovered a lot of things that I just didn't find anywhere. things that I just didn't find anywhere. things that I just didn't find anywhere. And so, I'm going to explain to you in And so, I'm going to explain to you in And so, I'm going to explain to you in very simple terms how you can also very simple terms how you can also very simple terms how you can also master sleep that if it's evaded you for master sleep that if it's evaded you for master sleep that if it's evaded you for years where you feel like no matter what years where you feel like no matter what years where you feel like no matter what you do, you just can't get good sleep. you do, you just can't get good sleep. you do, you just can't get good sleep. I'm going to try to make this uh so it's I'm going to try to make this uh so it's I'm going to try to make this uh so it's not mysterious anymore. It's actually not mysterious anymore. It's actually not mysterious anymore. It's actually the body responds in a very predictable the body responds in a very predictable the body responds in a very predictable way to what you do in life. And way to what you do in life. And way to what you do in life. And hopefully these tips will help you uh hopefully these tips will help you uh hopefully these tips will help you uh unravel that mystery and then be able to unravel that mystery and then be able to unravel that mystery and then be able to start making gains on a daily basis. And start making gains on a daily basis. And start making gains on a daily basis. And I'm gonna probably jump in while you're I'm gonna probably jump in while you're I'm gonna probably jump in while you're talking and ask questions that I know talking and ask questions that I know talking and ask questions that I know that people often ask you when you bring that people often ask you when you bring that people often ask you when you bring up each of these things. All right. So up each of these things. All right. So up each of these things. All right. So the the first idea, the first concept is the the first idea, the first concept is the the first idea, the first concept is that you need to think about sleep as that you need to think about sleep as that you need to think about sleep as you would anything you take seriously. A you would anything you take seriously. A you would anything you take seriously. A a hobby, your job, you know, being a a hobby, your job, you know, being a a hobby, your job, you know, being a parent, you need to try to perfect the parent, you need to try to perfect the parent, you need to try to perfect the craft. And that means you need to take

craft. And that means you need to take craft. And that means you need to take it seriously. So sleep, a lot of people it seriously. So sleep, a lot of people it seriously. So sleep, a lot of people just are whimsical about it. They think, just are whimsical about it. They think, just are whimsical about it. They think, I'm just going to lay my head on the I'm just going to lay my head on the I'm just going to lay my head on the pillow and it's just going to happen or pillow and it's just going to happen or pillow and it's just going to happen or not. But you really need to invest in not. But you really need to invest in not. But you really need to invest in establishing the habits and hygiene establishing the habits and hygiene establishing the habits and hygiene around this. And so the mindset is around this. And so the mindset is around this. And so the mindset is really important. And what I like to really important. And what I like to really important. And what I like to frame this as is, for example, every frame this as is, for example, every frame this as is, for example, every day, you know, most of us have meetings day, you know, most of us have meetings day, you know, most of us have meetings and we have set times those meetings and we have set times those meetings and we have set times those meetings begin. So, if the meeting begins at 9:00 begin. So, if the meeting begins at 9:00 begin. So, if the meeting begins at 9:00 a.m. and you show up at 9:04, you a.m. and you show up at 9:04, you a.m. and you show up at 9:04, you typically acknowledge the group and say, typically acknowledge the group and say, typically acknowledge the group and say, "I'm sorry for being late, right? Even "I'm sorry for being late, right? Even "I'm sorry for being late, right? Even for like a 4-minute infraction basically for like a 4-minute infraction basically for like a 4-minute infraction basically violates a social norm where you've violates a social norm where you've violates a social norm where you've disrespected other people's time in disrespected other people's time in disrespected other people's time in doing that." Now, when if your bedtime doing that." Now, when if your bedtime doing that." Now, when if your bedtime is 10 p.m. and you go to bed at 10:04 is 10 p.m. and you go to bed at 10:04 is 10 p.m. and you go to bed at 10:04 p.m., it's not customary that you uh p.m., it's not customary that you uh p.m., it's not customary that you uh apologize to yourself for being late, apologize to yourself for being late, apologize to yourself for being late, right? You're just like whatever. And if right? You're just like whatever. And if right? You're just like whatever. And if it's 11 or 12 or 1 or two, you don't it's 11 or 12 or 1 or two, you don't it's 11 or 12 or 1 or two, you don't even care. And what I want to suggest is even care. And what I want to suggest is even care. And what I want to suggest is that that that you need to approach sleep with the same you need to approach sleep with the same you need to approach sleep with the same level of social uh rigor as you would in level of social uh rigor as you would in

level of social uh rigor as you would in a meeting. That your bedtime is 10 p.m. a meeting. That your bedtime is 10 p.m. a meeting. That your bedtime is 10 p.m. Be on time at 10 p.m. And if you're even Be on time at 10 p.m. And if you're even Be on time at 10 p.m. And if you're even a few minutes late, acknowledge that's a a few minutes late, acknowledge that's a a few minutes late, acknowledge that's a form of disrespect to yourself. That's form of disrespect to yourself. That's form of disrespect to yourself. That's how serious sleep is. Otherwise, it how serious sleep is. Otherwise, it how serious sleep is. Otherwise, it slips in your mind of of being this slips in your mind of of being this slips in your mind of of being this laxidical thing that you can just push laxidical thing that you can just push laxidical thing that you can just push around. That's that's number one on on around. That's that's number one on on around. That's that's number one on on uh mindset around sleep. I was just uh mindset around sleep. I was just uh mindset around sleep. I was just going to say um some things that we we going to say um some things that we we going to say um some things that we we don't do this. I don't do this. I don't don't do this. I don't do this. I don't don't do this. I don't do this. I don't think you do, Brian or Mike, but I've think you do, Brian or Mike, but I've think you do, Brian or Mike, but I've heard that some people set an alarm for heard that some people set an alarm for heard that some people set an alarm for their bedtime as opposed to their wake their bedtime as opposed to their wake their bedtime as opposed to their wake time to indicate that kind of um time to indicate that kind of um time to indicate that kind of um importance in their life. And then the importance in their life. And then the importance in their life. And then the other thing that comes up when people other thing that comes up when people other thing that comes up when people talk about this is like they're like, I talk about this is like they're like, I talk about this is like they're like, I need to make this, you know, travel. And need to make this, you know, travel. And need to make this, you know, travel. And so something that both Brian and I do so something that both Brian and I do so something that both Brian and I do when we're traveling is we don't book when we're traveling is we don't book when we're traveling is we don't book any flights that compromise our sleep. any flights that compromise our sleep. any flights that compromise our sleep. So, if we're I think when we flew to So, if we're I think when we flew to So, if we're I think when we flew to Honduras, for example, we intentionally Honduras, for example, we intentionally Honduras, for example, we intentionally flew to Miami, slept one night, and then flew to Miami, slept one night, and then flew to Miami, slept one night, and then got on a flight the next day to avoid got on a flight the next day to avoid got on a flight the next day to avoid having get there at like 2:00 a.m. or having get there at like 2:00 a.m. or having get there at like 2:00 a.m. or whatever the the time was. So, it it whatever the the time was. So, it it whatever the the time was. So, it it seems impossible until you accept it as seems impossible until you accept it as seems impossible until you accept it as fact. And then pretty quickly, you fact. And then pretty quickly, you fact. And then pretty quickly, you self-resolve and create systems in your

self-resolve and create systems in your self-resolve and create systems in your life to actually put sleep as your life to actually put sleep as your life to actually put sleep as your number one priority. Honestly, like your number one priority. Honestly, like your number one priority. Honestly, like your uh your experience with resting heart uh your experience with resting heart uh your experience with resting heart rate before going to bed is is rate before going to bed is is rate before going to bed is is important. So I'd like for you to share important. So I'd like for you to share important. So I'd like for you to share about that. But in general, the concept about that. But in general, the concept about that. But in general, the concept behind resting heart rate is the idea behind resting heart rate is the idea behind resting heart rate is the idea that we are attempting to achieve a that we are attempting to achieve a that we are attempting to achieve a lower resting heart rate when we sleep. lower resting heart rate when we sleep. lower resting heart rate when we sleep. And that's because resting heart rate is And that's because resting heart rate is And that's because resting heart rate is a marker for parasympathetic nervous a marker for parasympathetic nervous a marker for parasympathetic nervous system activation um and for adequacy of system activation um and for adequacy of system activation um and for adequacy of sleep. the more the higher sleep sleep. the more the higher sleep sleep. the more the higher sleep duration you get, the more recovered you duration you get, the more recovered you duration you get, the more recovered you are, the higher your resting heart rate are, the higher your resting heart rate are, the higher your resting heart rate will be and the more activated your will be and the more activated your will be and the more activated your parasympathetic nervous system, which is parasympathetic nervous system, which is parasympathetic nervous system, which is the the rest and relax version of your the the rest and relax version of your the the rest and relax version of your nervous system. So, we're certainly nervous system. So, we're certainly nervous system. So, we're certainly using resting heart rate to track and using resting heart rate to track and using resting heart rate to track and monitor our success on a nightly basis monitor our success on a nightly basis monitor our success on a nightly basis in terms of how well we are resting our in terms of how well we are resting our in terms of how well we are resting our bodies. And the goal should be that you bodies. And the goal should be that you bodies. And the goal should be that you stay at your baseline and or slightly stay at your baseline and or slightly stay at your baseline and or slightly lower. Now, things will determine where

lower. Now, things will determine where lower. Now, things will determine where your resting heart rate baseline is. For your resting heart rate baseline is. For your resting heart rate baseline is. For example, your aerobic fitness, the more example, your aerobic fitness, the more example, your aerobic fitness, the more aerobically fit you are, the lower your aerobically fit you are, the lower your aerobically fit you are, the lower your resting heart rate will be. resting heart rate will be. resting heart rate will be. Traditionally, the younger you are, the Traditionally, the younger you are, the Traditionally, the younger you are, the lower your resting heart rate will be, lower your resting heart rate will be, lower your resting heart rate will be, although age is not necessarily um uh although age is not necessarily um uh although age is not necessarily um uh predictive of that. It's just that as we predictive of that. It's just that as we predictive of that. It's just that as we get older, we often lose some fitness get older, we often lose some fitness get older, we often lose some fitness and lose um restfulness. So, it tends to and lose um restfulness. So, it tends to and lose um restfulness. So, it tends to uh to to creep up. Uh but in general, we uh to to creep up. Uh but in general, we uh to to creep up. Uh but in general, we should be focing heart rate. Now, what should be focing heart rate. Now, what should be focing heart rate. Now, what you do, Brian, which I think is super you do, Brian, which I think is super you do, Brian, which I think is super interesting and I think you should share interesting and I think you should share interesting and I think you should share with the listeners, is tracking your with the listeners, is tracking your with the listeners, is tracking your resting heart rate prior to sleep as resting heart rate prior to sleep as resting heart rate prior to sleep as opposed to the lowest heart rate you've opposed to the lowest heart rate you've opposed to the lowest heart rate you've had while you're sleeping, which is what had while you're sleeping, which is what had while you're sleeping, which is what most of these devices like Whoop and most of these devices like Whoop and most of these devices like Whoop and things like that do. What are you doing things like that do. What are you doing things like that do. What are you doing there, Brian? What Mike said about there, Brian? What Mike said about there, Brian? What Mike said about resting heart rate is exactly right. And resting heart rate is exactly right. And resting heart rate is exactly right. And my experience has been this is that my my experience has been this is that my my experience has been this is that my sleep depends upon my resting heart rate sleep depends upon my resting heart rate sleep depends upon my resting heart rate before bed. And so I've tried to before bed. And so I've tried to before bed. And so I've tried to structure my entire life around this structure my entire life around this structure my entire life around this idea of things that increase my resting idea of things that increase my resting idea of things that increase my resting heart rate are bad. You know, of course, heart rate are bad. You know, of course, heart rate are bad. You know, of course, excluding exercise, like that's a

excluding exercise, like that's a excluding exercise, like that's a different topic. Things that lower my different topic. Things that lower my different topic. Things that lower my resting heart rate are good. And then resting heart rate are good. And then resting heart rate are good. And then you can map your daily life habits and you can map your daily life habits and you can map your daily life habits and decisions on these two, whether it goes decisions on these two, whether it goes decisions on these two, whether it goes up or whether it goes down. So for up or whether it goes down. So for up or whether it goes down. So for example, when you eat food close to example, when you eat food close to example, when you eat food close to bedtime, your heart rate goes up. And bedtime, your heart rate goes up. And bedtime, your heart rate goes up. And when your heart rate goes up, your sleep when your heart rate goes up, your sleep when your heart rate goes up, your sleep quality goes down. If you have a fight quality goes down. If you have a fight quality goes down. If you have a fight with someone right before bed, your with someone right before bed, your with someone right before bed, your heart rate goes up, your sleep goes heart rate goes up, your sleep goes heart rate goes up, your sleep goes down. If you are on your screens or down. If you are on your screens or down. If you are on your screens or working and you're in a high stress or working and you're in a high stress or working and you're in a high stress or in a high more aroused state, heart rate in a high more aroused state, heart rate in a high more aroused state, heart rate goes up, sleep goes down. And so you goes up, sleep goes down. And so you goes up, sleep goes down. And so you start pattern matching all these things start pattern matching all these things start pattern matching all these things in your life where anything that in your life where anything that in your life where anything that increases your heart rate is going to increases your heart rate is going to increases your heart rate is going to lessen the quality of your sleep. And it lessen the quality of your sleep. And it lessen the quality of your sleep. And it goes back to what Mike said is the the goes back to what Mike said is the the goes back to what Mike said is the the increase in the heart rate, you know, is increase in the heart rate, you know, is increase in the heart rate, you know, is you're you're activating your you're you're activating your you're you're activating your sympathetic nervous system either in sympathetic nervous system either in sympathetic nervous system either in terms of stress or some kind of arousal terms of stress or some kind of arousal terms of stress or some kind of arousal or like metabolic activity to dig digest or like metabolic activity to dig digest or like metabolic activity to dig digest food. And so I've tried to build my food. And so I've tried to build my food. And so I've tried to build my entire life around this one number to entire life around this one number to entire life around this one number to lower my heart rate before bed, which

lower my heart rate before bed, which lower my heart rate before bed, which means it determines what I eat, when I means it determines what I eat, when I means it determines what I eat, when I eat, uh how I do a night nighttime eat, uh how I do a night nighttime eat, uh how I do a night nighttime windown routine. So, for example, I'm windown routine. So, for example, I'm windown routine. So, for example, I'm trying to resolve my internal stress and trying to resolve my internal stress and trying to resolve my internal stress and my worries, trying to avoid rumination. my worries, trying to avoid rumination. my worries, trying to avoid rumination. I'm trying to have a 30 to 60 minute I'm trying to have a 30 to 60 minute I'm trying to have a 30 to 60 minute block of time before bed where I can block of time before bed where I can block of time before bed where I can turn screens off, go for a walk, turn screens off, go for a walk, turn screens off, go for a walk, meditate, read a book, like take it meditate, read a book, like take it meditate, read a book, like take it easy, but have a demarcation between easy, but have a demarcation between easy, but have a demarcation between workday and rest day. But I've built workday and rest day. But I've built workday and rest day. But I've built these all these sets of habits around these all these sets of habits around these all these sets of habits around how to reduce my resting heart rate in how to reduce my resting heart rate in how to reduce my resting heart rate in that final moment before bed. And that that final moment before bed. And that that final moment before bed. And that will then boost sleep quality. Can I ask will then boost sleep quality. Can I ask will then boost sleep quality. Can I ask you a question, Brian? like yeah maybe you a question, Brian? like yeah maybe you a question, Brian? like yeah maybe it's a p personal question uh do do you it's a p personal question uh do do you it's a p personal question uh do do you experience anxiety? I think I experience experience anxiety? I think I experience experience anxiety? I think I experience anxiety in the form of anxiety in the form of anxiety in the form of that that that my mind is always working on problems my mind is always working on problems my mind is always working on problems and if it hasn't solved the problem in a and if it hasn't solved the problem in a and if it hasn't solved the problem in a way that I feel like is appropriate my way that I feel like is appropriate my way that I feel like is appropriate my mind will just continue to grind on that mind will just continue to grind on that mind will just continue to grind on that problem until it feels like it's

problem until it feels like it's problem until it feels like it's actually addressed it. Okay. just actually addressed it. Okay. just actually addressed it. Okay. just because like the the description that because like the the description that because like the the description that you gave around checking your resting you gave around checking your resting you gave around checking your resting heart rate before sleep like I could heart rate before sleep like I could heart rate before sleep like I could just see like personally I see myself just see like personally I see myself just see like personally I see myself doing if I did that on a regular basis doing if I did that on a regular basis doing if I did that on a regular basis the I would I would struggle if I the I would I would struggle if I the I would I would struggle if I checked it and it were elevated because checked it and it were elevated because checked it and it were elevated because I would be like ah I'm going to have a I would be like ah I'm going to have a I would be like ah I'm going to have a bad night of sleep I'm I'm guaranteed to bad night of sleep I'm I'm guaranteed to bad night of sleep I'm I'm guaranteed to have a bad night of sleep I'm screwed have a bad night of sleep I'm screwed have a bad night of sleep I'm screwed like you know and then I I I will like you know and then I I I will like you know and then I I I will inevitably have a bad night of sleep inevitably have a bad night of sleep inevitably have a bad night of sleep because I now have anxiety about having because I now have anxiety about having because I now have anxiety about having a bad night of sleep like sleep anxiet a bad night of sleep like sleep anxiet a bad night of sleep like sleep anxiet is a thing that a lot of people have to is a thing that a lot of people have to is a thing that a lot of people have to worry about. So like I love the fact worry about. So like I love the fact worry about. So like I love the fact that you have found this like check my that you have found this like check my that you have found this like check my resting heart rate before I go to sleep resting heart rate before I go to sleep resting heart rate before I go to sleep to know how I'm going to sleep kind of to know how I'm going to sleep kind of to know how I'm going to sleep kind of thing like but I I could see how for thing like but I I could see how for thing like but I I could see how for some people who maybe run a little some people who maybe run a little some people who maybe run a little hotter that might actually it might be hotter that might actually it might be hotter that might actually it might be sort of like a loop that it puts them in sort of like a loop that it puts them in sort of like a loop that it puts them in that it makes it harder for them to to that it makes it harder for them to to that it makes it harder for them to to get good sleep. I don't know your get good sleep. I don't know your get good sleep. I don't know your thought your thoughts on that. Has thought your thoughts on that. Has thought your thoughts on that. Has anybody ever expressed that to you or or anybody ever expressed that to you or or anybody ever expressed that to you or or thought about that? Yeah and I'm curious thought about that? Yeah and I'm curious thought about that? Yeah and I'm curious Brian like when you do see an elevated Brian like when you do see an elevated Brian like when you do see an elevated heart rate what's your experience of it heart rate what's your experience of it heart rate what's your experience of it before bed? Yeah. I mean, this happened

before bed? Yeah. I mean, this happened before bed? Yeah. I mean, this happened actually on Tuesday night when Kate and actually on Tuesday night when Kate and actually on Tuesday night when Kate and I, we we were actually finishing up the I, we we were actually finishing up the I, we we were actually finishing up the day. We had eaten late. I I rolled the day. We had eaten late. I I rolled the day. We had eaten late. I I rolled the dice in deciding to eat uh to get my dice in deciding to eat uh to get my dice in deciding to eat uh to get my calories today. And I did a quick check calories today. And I did a quick check calories today. And I did a quick check on my resting heart rate and it was, I on my resting heart rate and it was, I on my resting heart rate and it was, I think, 53 beats per minute. Typically, think, 53 beats per minute. Typically, think, 53 beats per minute. Typically, by that point, I'm around like 46 to 47. by that point, I'm around like 46 to 47. by that point, I'm around like 46 to 47. And then by the time I put my head on And then by the time I put my head on And then by the time I put my head on the pillow, I'm 44 beats per minute. And the pillow, I'm 44 beats per minute. And the pillow, I'm 44 beats per minute. And so I did say to Kate, "Oh no, like th so I did say to Kate, "Oh no, like th so I did say to Kate, "Oh no, like th this is a challenging situation because this is a challenging situation because this is a challenging situation because I know that at this level of heartbeat I know that at this level of heartbeat I know that at this level of heartbeat and I'm in a room that is not my home and I'm in a room that is not my home and I'm in a room that is not my home environment. You know, my my mattress is environment. You know, my my mattress is environment. You know, my my mattress is not cold." Um, so I know these not cold." Um, so I know these not cold." Um, so I know these circumstances are going to probably circumstances are going to probably circumstances are going to probably create a troubled environment. And sure create a troubled environment. And sure create a troubled environment. And sure enough, it happened. And and so maybe, enough, it happened. And and so maybe, enough, it happened. And and so maybe, you know, did I psych myself out by you know, did I psych myself out by you know, did I psych myself out by saying that? You know, possibly. But I saying that? You know, possibly. But I saying that? You know, possibly. But I would say that now that I've been so would say that now that I've been so would say that now that I've been so attuned to my sleep pattern for so many attuned to my sleep pattern for so many attuned to my sleep pattern for so many years, I can almost guess exactly what's years, I can almost guess exactly what's years, I can almost guess exactly what's going to happen with my heart rate, my going to happen with my heart rate, my going to happen with my heart rate, my stress, my REM, my deep. It just feels

stress, my REM, my deep. It just feels stress, my REM, my deep. It just feels so algorithmic to me that I guess uh the so algorithmic to me that I guess uh the so algorithmic to me that I guess uh the way I I think about it, Mike, is my body way I I think about it, Mike, is my body way I I think about it, Mike, is my body is so predictable with the inputs that I is so predictable with the inputs that I is so predictable with the inputs that I don't feel like I really psych myself don't feel like I really psych myself don't feel like I really psych myself out. It just kind of feels it's out. It just kind of feels it's out. It just kind of feels it's inevitable. And that's true if my heart inevitable. And that's true if my heart inevitable. And that's true if my heart rate is low or heart rate's high. But I rate is low or heart rate's high. But I rate is low or heart rate's high. But I think your point is correct that a lot think your point is correct that a lot think your point is correct that a lot of people don't have wearables because of people don't have wearables because of people don't have wearables because they wake up in the morning and if they they wake up in the morning and if they they wake up in the morning and if they see they got a bad score, they're like, see they got a bad score, they're like, see they got a bad score, they're like, "Now I feel terrible." Like, and they "Now I feel terrible." Like, and they "Now I feel terrible." Like, and they feel terrible about themselves the feel terrible about themselves the feel terrible about themselves the entire day because the algorithm told entire day because the algorithm told entire day because the algorithm told them they feel terrible. So yeah, I know them they feel terrible. So yeah, I know them they feel terrible. So yeah, I know it's a thing and people struggle with it's a thing and people struggle with it's a thing and people struggle with that. And I think it's a great point. I that. And I think it's a great point. I that. And I think it's a great point. I personally don't. I really love the data personally don't. I really love the data personally don't. I really love the data and uh whether it affects me or not, it and uh whether it affects me or not, it and uh whether it affects me or not, it doesn't bother me if it affects me or doesn't bother me if it affects me or doesn't bother me if it affects me or not, but it does seem like the patterns not, but it does seem like the patterns not, but it does seem like the patterns I just are very stable of what I see is I just are very stable of what I see is I just are very stable of what I see is what I get. Yeah. And I feel like maybe what I get. Yeah. And I feel like maybe what I get. Yeah. And I feel like maybe I'm not the kind of person that indexes I'm not the kind of person that indexes I'm not the kind of person that indexes really high on that loop cycle, but when really high on that loop cycle, but when really high on that loop cycle, but when I do experience that kind of anxiety I do experience that kind of anxiety I do experience that kind of anxiety where I wake up and I'm like my sleep

where I wake up and I'm like my sleep where I wake up and I'm like my sleep score, it's crap. Am I going to feel score, it's crap. Am I going to feel score, it's crap. Am I going to feel like crap today? I um I think if you do like crap today? I um I think if you do like crap today? I um I think if you do it enough times, if you stick through it enough times, if you stick through it enough times, if you stick through the process, eventually it evens out the process, eventually it evens out the process, eventually it evens out because you can't keep um at least in my because you can't keep um at least in my because you can't keep um at least in my experience, you can't keep having this experience, you can't keep having this experience, you can't keep having this anxious attachment to the data because anxious attachment to the data because anxious attachment to the data because eventually you kind of disassociate from eventually you kind of disassociate from eventually you kind of disassociate from it anyway and you just live your life. it anyway and you just live your life. it anyway and you just live your life. So that's been my experience, but again, So that's been my experience, but again, So that's been my experience, but again, maybe I'm less of a looper than some maybe I'm less of a looper than some maybe I'm less of a looper than some people out there. I'm interested in in people out there. I'm interested in in people out there. I'm interested in in how low your resting heart rate is how low your resting heart rate is how low your resting heart rate is before sleep, Ryan. Like I think like before sleep, Ryan. Like I think like before sleep, Ryan. Like I think like that's worth calling out. So, you just that's worth calling out. So, you just that's worth calling out. So, you just you just said that out loud that your you just said that out loud that your you just said that out loud that your resting heart rate is generally in like resting heart rate is generally in like resting heart rate is generally in like 45 46 range before sleep, correct? And 45 46 range before sleep, correct? And 45 46 range before sleep, correct? And if I'm not mistaken, your your like if I'm not mistaken, your your like if I'm not mistaken, your your like resting heart rate while you're resting heart rate while you're resting heart rate while you're sleeping, like your lowest heart rate of sleeping, like your lowest heart rate of sleeping, like your lowest heart rate of the night is not much lower. Is that the night is not much lower. Is that the night is not much lower. Is that correct? That's correct. Yeah. I think correct? That's correct. Yeah. I think correct? That's correct. Yeah. I think last night, let me check. I think last last night, let me check. I think last last night, let me check. I think last night I was 42. Okay. So, so maybe like night I was 42. Okay. So, so maybe like night I was 42. Okay. So, so maybe like you are 3 to four points above your you are 3 to four points above your you are 3 to four points above your actual resting heart rate. That I think actual resting heart rate. That I think actual resting heart rate. That I think that's pretty remarkable. Like I'm

that's pretty remarkable. Like I'm that's pretty remarkable. Like I'm pretty sure most people are not nearly pretty sure most people are not nearly pretty sure most people are not nearly that low before they go to bed. And that low before they go to bed. And that low before they go to bed. And that's probably a function of wind down that's probably a function of wind down that's probably a function of wind down routine, lack of exercise, you know, routine, lack of exercise, you know, routine, lack of exercise, you know, late in the late in the day, not eating late in the late in the day, not eating late in the late in the day, not eating for hours. I mean, your your fasting for hours. I mean, your your fasting for hours. I mean, your your fasting window prior to bed is se is what, six window prior to bed is se is what, six window prior to bed is se is what, six or seven hours right now. Is that right? or seven hours right now. Is that right? or seven hours right now. Is that right? Yeah. Yeah. Yeah. I mean, so like that's Yeah. Yeah. Yeah. I mean, so like that's Yeah. Yeah. Yeah. I mean, so like that's that's notable for sure. You're not like that's notable for sure. You're not like that's notable for sure. You're not like most people, I would say the average most people, I would say the average most people, I would say the average American is not reaching that that American is not reaching that that American is not reaching that that lowest heart rate until 2 to 3:00 a.m. lowest heart rate until 2 to 3:00 a.m. lowest heart rate until 2 to 3:00 a.m. and you're pretty much already there by and you're pretty much already there by and you're pretty much already there by the time you're going to sleep. That the time you're going to sleep. That the time you're going to sleep. That that's the crazy thing about Brian. I that's the crazy thing about Brian. I that's the crazy thing about Brian. I feel like he's almost it's like a it's feel like he's almost it's like a it's feel like he's almost it's like a it's like a pre-sleep Brian that exists like a pre-sleep Brian that exists like a pre-sleep Brian that exists during this windown routine that is a during this windown routine that is a during this windown routine that is a form of sleeping in a way. It's like the form of sleeping in a way. It's like the form of sleeping in a way. It's like the like the, you know, prelude to sleeping like the, you know, prelude to sleeping like the, you know, prelude to sleeping that like it feels like all of the that like it feels like all of the that like it feels like all of the habits he does throughout the day habits he does throughout the day habits he does throughout the day because I've been around Brian when he's because I've been around Brian when he's because I've been around Brian when he's been really diligent with his routine been really diligent with his routine been really diligent with his routine for the day and then when he hasn't like for the day and then when he hasn't like for the day and then when he hasn't like when we're traveling and there's a when we're traveling and there's a when we're traveling and there's a really big difference to the type of

really big difference to the type of really big difference to the type of person that he is. So I wonder Mike like person that he is. So I wonder Mike like person that he is. So I wonder Mike like like deviation between resting heart like deviation between resting heart like deviation between resting heart rate before bed and resting heart rate rate before bed and resting heart rate rate before bed and resting heart rate itself might also be an indication of itself might also be an indication of itself might also be an indication of how well you followed a sleep protocol how well you followed a sleep protocol how well you followed a sleep protocol for the day. Yeah, totally agree. I for the day. Yeah, totally agree. I for the day. Yeah, totally agree. I think like I guess what we're getting at think like I guess what we're getting at think like I guess what we're getting at here in what what is super interesting here in what what is super interesting here in what what is super interesting is um is this indicator in of itself, is um is this indicator in of itself, is um is this indicator in of itself, the heart rate prior to sleep a is it the heart rate prior to sleep a is it the heart rate prior to sleep a is it even a better metric than your resting even a better metric than your resting even a better metric than your resting heart rate, right? While you're heart rate, right? While you're heart rate, right? While you're sleeping. Classically, we think about sleeping. Classically, we think about sleeping. Classically, we think about the resting heart rate while you're the resting heart rate while you're the resting heart rate while you're sleeping. But it's an interesting point sleeping. But it's an interesting point sleeping. But it's an interesting point because what it's showing is it's because what it's showing is it's because what it's showing is it's showing how prepared you are for sleep showing how prepared you are for sleep showing how prepared you are for sleep rather than how successfully you slept, rather than how successfully you slept, rather than how successfully you slept, right? And I I I wouldn't be surprised right? And I I I wouldn't be surprised right? And I I I wouldn't be surprised if the earlier heart rate in the evening if the earlier heart rate in the evening if the earlier heart rate in the evening is a better overall metric than what you is a better overall metric than what you is a better overall metric than what you finally got to at the end of your sleep finally got to at the end of your sleep finally got to at the end of your sleep cycle. I love that. It's like um you're cycle. I love that. It's like um you're cycle. I love that. It's like um you're a professional sleeper and here's how a professional sleeper and here's how a professional sleeper and here's how you measure how well of a professional you measure how well of a professional you measure how well of a professional you are at it. Like here's your job you are at it. Like here's your job you are at it. Like here's your job score for being a professional sleeper. score for being a professional sleeper. score for being a professional sleeper. There are things that could get in the There are things that could get in the

There are things that could get in the way. Like so if your bedroom's not way. Like so if your bedroom's not way. Like so if your bedroom's not optimized, you're having disrupted optimized, you're having disrupted optimized, you're having disrupted sleep, things like that that wouldn't sleep, things like that that wouldn't sleep, things like that that wouldn't this metric wouldn't really speak to this metric wouldn't really speak to this metric wouldn't really speak to that. This is really speaking to like that. This is really speaking to like that. This is really speaking to like the performance of your day evening and the performance of your day evening and the performance of your day evening and how well you've set yourself up for how well you've set yourself up for how well you've set yourself up for success during during sleep. I mean one success during during sleep. I mean one success during during sleep. I mean one of the reasons why I talk about this and of the reasons why I talk about this and of the reasons why I talk about this and I I take your point uh as a valid one I I take your point uh as a valid one I I take your point uh as a valid one that that that when you create a measurement for people when you create a measurement for people when you create a measurement for people it it can create anxiety. You know it it it can create anxiety. You know it it it can create anxiety. You know it can it can become a bigger problem than can it can become a bigger problem than can it can become a bigger problem than it is the an effective solution. And I it is the an effective solution. And I it is the an effective solution. And I guess I I do this because two reasons. guess I I do this because two reasons. guess I I do this because two reasons. One is most people I personally engage One is most people I personally engage One is most people I personally engage with feel absolutely overwhelmed with with feel absolutely overwhelmed with with feel absolutely overwhelmed with health. health. health. You have to think about a hundred You have to think about a hundred You have to think about a hundred different things like how much protein, different things like how much protein, different things like how much protein, how much fat, what kind of fat, are how much fat, what kind of fat, are how much fat, what kind of fat, are seaells good, are they bad? Like you seaells good, are they bad? Like you seaells good, are they bad? Like you have to like you have to dice through have to like you have to dice through have to like you have to dice through like an infinite number of questions and like an infinite number of questions and like an infinite number of questions and you never know who to trust. You don't you never know who to trust. You don't you never know who to trust. You don't know what to believe. You're just like know what to believe. You're just like know what to believe. You're just like all on an island stuck by yourself and all on an island stuck by yourself and all on an island stuck by yourself and you don't know what to do. And so I talk

you don't know what to do. And so I talk you don't know what to do. And so I talk about resting heart rate as a way to about resting heart rate as a way to about resting heart rate as a way to simplify that complexity and just say simplify that complexity and just say simplify that complexity and just say look yes the world of health and look yes the world of health and look yes the world of health and wellness is very complicated. You know wellness is very complicated. You know wellness is very complicated. You know it's not like there's just one answer it's not like there's just one answer it's not like there's just one answer but where you can find stability where but where you can find stability where but where you can find stability where you can anchor your boat is your resting you can anchor your boat is your resting you can anchor your boat is your resting heart rate before bed. That is where you heart rate before bed. That is where you heart rate before bed. That is where you can find peace and comfort and control. can find peace and comfort and control. can find peace and comfort and control. like you control that variable to a very like you control that variable to a very like you control that variable to a very large degree versus you can't control large degree versus you can't control large degree versus you can't control like what you know are seed oils good or like what you know are seed oils good or like what you know are seed oils good or bad like solving that debate is a very bad like solving that debate is a very bad like solving that debate is a very hard thing to do or the cholesterol hard thing to do or the cholesterol hard thing to do or the cholesterol debate and so then if you just say what debate and so then if you just say what debate and so then if you just say what elevates uh heart rate and what lowers elevates uh heart rate and what lowers elevates uh heart rate and what lowers it you get into basically the most it you get into basically the most it you get into basically the most important life decisions people make do important life decisions people make do important life decisions people make do you have late night snacks you know if you have late night snacks you know if you have late night snacks you know if you're on the couch and you're watching you're on the couch and you're watching you're on the couch and you're watching your favorite movie do you down a pint your favorite movie do you down a pint your favorite movie do you down a pint of ice cream do you have a bag of of ice cream do you have a bag of of ice cream do you have a bag of cookies? Do you, you know, smoke some cookies? Do you, you know, smoke some cookies? Do you, you know, smoke some weed? Do you have a glass of wine? Do weed? Do you have a glass of wine? Do weed? Do you have a glass of wine? Do you like all these questions that come you like all these questions that come you like all these questions that come up, you know, um, do you work until the up, you know, um, do you work until the up, you know, um, do you work until the very moment you go to sleep? And so all

very moment you go to sleep? And so all very moment you go to sleep? And so all those things fall into the area of those things fall into the area of those things fall into the area of control that the person has over their control that the person has over their control that the person has over their life. And so that's why I like this is life. And so that's why I like this is life. And so that's why I like this is that it really gives people a tangible that it really gives people a tangible that it really gives people a tangible thing they can measure. When people get thing they can measure. When people get thing they can measure. When people get wearables, like what the like the very wearables, like what the like the very wearables, like what the like the very first thing they say, they'll tell me, I first thing they say, they'll tell me, I first thing they say, they'll tell me, I got a wearable and I saw that alcohol got a wearable and I saw that alcohol got a wearable and I saw that alcohol wrecks my sleep, right? Like that is wrecks my sleep, right? Like that is wrecks my sleep, right? Like that is like the number one thing people say. like the number one thing people say. like the number one thing people say. And so this is like and then they see And so this is like and then they see And so this is like and then they see like, okay, alcohol is bad for sleep. like, okay, alcohol is bad for sleep. like, okay, alcohol is bad for sleep. When I sleep poorly, I feel miserable. When I sleep poorly, I feel miserable. When I sleep poorly, I feel miserable. And then they make other connections. And then they make other connections. And then they make other connections. When I eat late, I sleep poorly and I When I eat late, I sleep poorly and I When I eat late, I sleep poorly and I feel bad. And so like you make these feel bad. And so like you make these feel bad. And so like you make these series of of of discoveries. So that's series of of of discoveries. So that's series of of of discoveries. So that's why I just want to put them on the path why I just want to put them on the path why I just want to put them on the path to say learn what increases your heart to say learn what increases your heart to say learn what increases your heart rate and learn what lowers your heart rate and learn what lowers your heart rate and learn what lowers your heart rate and you will just build uh life rate and you will just build uh life rate and you will just build uh life habits based upon these observations. habits based upon these observations. habits based upon these observations. Yeah, it reminds me of wearing a CGM and Yeah, it reminds me of wearing a CGM and Yeah, it reminds me of wearing a CGM and just like learning just like you know just like learning just like you know just like learning just like you know you're just getting data and you're just you're just getting data and you're just you're just getting data and you're just collecting data and starting to figure collecting data and starting to figure collecting data and starting to figure out like what are what are the inputs out like what are what are the inputs out like what are what are the inputs that matter, right? Like actually I'm

that matter, right? Like actually I'm that matter, right? Like actually I'm super interested for each of you. What super interested for each of you. What super interested for each of you. What do you think is the has the greatest do you think is the has the greatest do you think is the has the greatest impact on your sleep negatively? Like if impact on your sleep negatively? Like if impact on your sleep negatively? Like if you could choose one thing that's like you could choose one thing that's like you could choose one thing that's like the highest I'll share first. Mine is uh the highest I'll share first. Mine is uh the highest I'll share first. Mine is uh like intense television. So like like uh like intense television. So like like uh like intense television. So like like uh yeah like uh what are you watching Mike? yeah like uh what are you watching Mike? yeah like uh what are you watching Mike? Oh nothing right now. I'll watch it. Oh nothing right now. I'll watch it. Oh nothing right now. I'll watch it. Mike tell us more. Okay. All right. Mike tell us more. Okay. All right. Mike tell us more. Okay. All right. Fine. Fine. So I I recently I have I Fine. Fine. So I I recently I have I Fine. Fine. So I I recently I have I have dabbled in uh the pit which is uh have dabbled in uh the pit which is uh have dabbled in uh the pit which is uh on on Max. It's that it's a new like on on Max. It's that it's a new like on on Max. It's that it's a new like emergency medicine show that's like emergency medicine show that's like emergency medicine show that's like hyper hyper hyper this is good. Yeah. It's basically like this is good. Yeah. It's basically like this is good. Yeah. It's basically like it's basically for me just like reliving it's basically for me just like reliving it's basically for me just like reliving is like all of the trauma in my adult is like all of the trauma in my adult is like all of the trauma in my adult life. life. life. Yeah. I watch that yeah if I watch that Yeah. I watch that yeah if I watch that Yeah. I watch that yeah if I watch that right before bed uh yeah it it jacks me right before bed uh yeah it it jacks me right before bed uh yeah it it jacks me up for sure. Um so that's that's at the up for sure. Um so that's that's at the up for sure. Um so that's that's at the top of the list. In what way? Like does top of the list. In what way? Like does top of the list. In what way? Like does it take you back to where you were? Is it take you back to where you were? Is it take you back to where you were? Is like a form of therapy or do you like

like a form of therapy or do you like like a form of therapy or do you like what is it? You know it's interesting. what is it? You know it's interesting. what is it? You know it's interesting. And I've been thinking about that like I And I've been thinking about that like I And I've been thinking about that like I don't know this is totally a tangent but don't know this is totally a tangent but don't know this is totally a tangent but like I think it is a bit therapeutic in like I think it is a bit therapeutic in like I think it is a bit therapeutic in a way but it forces me through things a way but it forces me through things a way but it forces me through things that maybe I think I've just walled off that maybe I think I've just walled off that maybe I think I've just walled off and haven't processed. So like it's it's and haven't processed. So like it's it's and haven't processed. So like it's it's like representing these things for me like representing these things for me like representing these things for me that like okay time to work through that like okay time to work through that like okay time to work through those feelings and that like trauma that those feelings and that like trauma that those feelings and that like trauma that I took on from that family that person I took on from that family that person I took on from that family that person who died and you know like all that who died and you know like all that who died and you know like all that stuff but like it is not conducive to stuff but like it is not conducive to stuff but like it is not conducive to getting a good night of sleep for sure getting a good night of sleep for sure getting a good night of sleep for sure especially if you watch in the evening especially if you watch in the evening especially if you watch in the evening right before bed. So yeah that's that's right before bed. So yeah that's that's right before bed. So yeah that's that's my bad one right now. I'm so curious if my bad one right now. I'm so curious if my bad one right now. I'm so curious if you imagined wa watching that show at you imagined wa watching that show at you imagined wa watching that show at like 11 a.m. Does it hit the same? Like like 11 a.m. Does it hit the same? Like like 11 a.m. Does it hit the same? Like I can kind of imagine that there's like I can kind of imagine that there's like I can kind of imagine that there's like this link between before bed activity. this link between before bed activity. this link between before bed activity. It's like a weird windown in a way, but It's like a weird windown in a way, but It's like a weird windown in a way, but ironically you're kind of getting ironically you're kind of getting ironically you're kind of getting yourself more aroused. Yeah. I I don't yourself more aroused. Yeah. I I don't yourself more aroused. Yeah. I I don't know. I'm like at 11:00 a.m. I'm I'm in know. I'm like at 11:00 a.m. I'm I'm in know. I'm like at 11:00 a.m. I'm I'm in work mode, you know? I'm not sure that I work mode, you know? I'm not sure that I work mode, you know? I'm not sure that I could like open up emotionally enough to could like open up emotionally enough to could like open up emotionally enough to even connect with at that time. Like I I even connect with at that time. Like I I even connect with at that time. Like I I don't know. That's a good question. don't know. That's a good question. don't know. That's a good question. Yeah.

Yeah. Yeah. thought about or think I could find the thought about or think I could find the thought about or think I could find the time in my life to watch a TV show at 11 time in my life to watch a TV show at 11 time in my life to watch a TV show at 11 o'clock in the morning. Exactly. It o'clock in the morning. Exactly. It o'clock in the morning. Exactly. It doesn't Yeah. Yeah. Yeah. Mike, do you doesn't Yeah. Yeah. Yeah. Mike, do you doesn't Yeah. Yeah. Yeah. Mike, do you have you seen through the data how much have you seen through the data how much have you seen through the data how much does watching the pit is it's the pit, does watching the pit is it's the pit, does watching the pit is it's the pit, right? Yeah. Yeah. Um I mean like a lot. right? Yeah. Yeah. Um I mean like a lot. right? Yeah. Yeah. Um I mean like a lot. It's like so it'll do it'll do multiple It's like so it'll do it'll do multiple It's like so it'll do it'll do multiple things. Heart rate heart rate things. Heart rate heart rate things. Heart rate heart rate variability decreases which we haven't variability decreases which we haven't variability decreases which we haven't talked about yet, but that's another talked about yet, but that's another talked about yet, but that's another metric for sympathetic parasympathetic metric for sympathetic parasympathetic metric for sympathetic parasympathetic nervous system activation, right? So the nervous system activation, right? So the nervous system activation, right? So the higher your heart rate variability, the higher your heart rate variability, the higher your heart rate variability, the more sympathetically um activated you more sympathetically um activated you more sympathetically um activated you are or I guess less sympathetically are or I guess less sympathetically are or I guess less sympathetically activated you are um which is uh ideal. activated you are um which is uh ideal. activated you are um which is uh ideal. So higher heart rate variability ideal. So higher heart rate variability ideal. So higher heart rate variability ideal. Resting heart rate also goes up and Resting heart rate also goes up and Resting heart rate also goes up and traditionally you want resting heart traditionally you want resting heart traditionally you want resting heart rate down just like we were talking rate down just like we were talking rate down just like we were talking about. And then the other thing that is about. And then the other thing that is about. And then the other thing that is very remarkable um similar to alcohol or very remarkable um similar to alcohol or very remarkable um similar to alcohol or a late meal my resting heart rate my a late meal my resting heart rate my a late meal my resting heart rate my lowest resting heart rate happens much lowest resting heart rate happens much lowest resting heart rate happens much later at night. So earlier in the later at night. So earlier in the later at night. So earlier in the evening while I'm sleeping, my resting evening while I'm sleeping, my resting evening while I'm sleeping, my resting heart rate stays up. So it takes your heart rate stays up. So it takes your heart rate stays up. So it takes your your nervous system a while to relax

your nervous system a while to relax your nervous system a while to relax after you activate it, right? And that's after you activate it, right? And that's after you activate it, right? And that's what we're seeing with all of these what we're seeing with all of these what we're seeing with all of these different types of inputs, whether it's different types of inputs, whether it's different types of inputs, whether it's exercise or a meal or stress, thinking exercise or a meal or stress, thinking exercise or a meal or stress, thinking about work, answering emails until about work, answering emails until about work, answering emails until midnight, watching the pit, whatever it midnight, watching the pit, whatever it midnight, watching the pit, whatever it is, you're activating your sympathetic is, you're activating your sympathetic is, you're activating your sympathetic nervous system. It takes a while to nervous system. It takes a while to nervous system. It takes a while to relax. And you you see that by looking relax. And you you see that by looking relax. And you you see that by looking at your heart rate um trend throughout at your heart rate um trend throughout at your heart rate um trend throughout the night and not seeing it drop until the night and not seeing it drop until the night and not seeing it drop until late in the until late in the morning or late in the until late in the morning or late in the until late in the morning or late at night. That's really cool. I've late at night. That's really cool. I've late at night. That's really cool. I've never um thought about looking at when never um thought about looking at when never um thought about looking at when my lowest resting heart rate happens. my lowest resting heart rate happens. my lowest resting heart rate happens. I'm going to start doing that every I'm going to start doing that every I'm going to start doing that every morning. That's that's a cool tip. morning. That's that's a cool tip. morning. That's that's a cool tip. You're looking for a hammock. You You're looking for a hammock. You You're looking for a hammock. You actually want the the the view. You want actually want the the the view. You want actually want the the the view. You want it to look like a hammock where it it to look like a hammock where it it to look like a hammock where it starts like just a little bit higher. starts like just a little bit higher. starts like just a little bit higher. It's relatively flat, hits like lowest It's relatively flat, hits like lowest It's relatively flat, hits like lowest around like midpoint of night and then around like midpoint of night and then around like midpoint of night and then slowly increases as your body prepares slowly increases as your body prepares slowly increases as your body prepares to wake back up. That's ideal. The to wake back up. That's ideal. The to wake back up. That's ideal. The standard American generally sees it's standard American generally sees it's standard American generally sees it's more like a mountain and then a valley. more like a mountain and then a valley. more like a mountain and then a valley. a valley right before right before they a valley right before right before they a valley right before right before they wake up. Uh which is not what you want. wake up. Uh which is not what you want. wake up. Uh which is not what you want. Yeah. What do you think is the has the Yeah. What do you think is the has the Yeah. What do you think is the has the greatest impact on your sleep

greatest impact on your sleep greatest impact on your sleep negatively? I think both bar and I say negatively? I think both bar and I say negatively? I think both bar and I say say the same thing which is food like say the same thing which is food like say the same thing which is food like that if you man that without doubt is that if you man that without doubt is that if you man that without doubt is the number one thing. Any snacks before the number one thing. Any snacks before the number one thing. Any snacks before bed. I think like a lot of times Brian bed. I think like a lot of times Brian bed. I think like a lot of times Brian and I will be in public with people and and I will be in public with people and and I will be in public with people and be like you know like have dinner at be like you know like have dinner at be like you know like have dinner at 5:00 p.m. just try that. And they're 5:00 p.m. just try that. And they're 5:00 p.m. just try that. And they're like yeah I eat early. But they don't like yeah I eat early. But they don't like yeah I eat early. But they don't take into account the snacks that take into account the snacks that take into account the snacks that they're having before bed. I feel like they're having before bed. I feel like they're having before bed. I feel like that's just like part of their ritual. that's just like part of their ritual. that's just like part of their ritual. But I feel like that makes the biggest But I feel like that makes the biggest But I feel like that makes the biggest difference for me for resting heart difference for me for resting heart difference for me for resting heart rate. Yeah. I mean I guess stress and rate. Yeah. I mean I guess stress and rate. Yeah. I mean I guess stress and food. So I t my mood is usually very food. So I t my mood is usually very food. So I t my mood is usually very stable and I typically do a very good stable and I typically do a very good stable and I typically do a very good job job with stress. I think a lot of job job with stress. I think a lot of job job with stress. I think a lot of people have this mis uh conception that people have this mis uh conception that people have this mis uh conception that my life is like this lavish my life is like this lavish my life is like this lavish carefree carefree carefree and like my life is like is brutal like and like my life is like is brutal like and like my life is like is brutal like it's tough it's tough it's tough stuff happening all the time and so it stuff happening all the time and so it stuff happening all the time and so it really I I guess I've had to work very really I I guess I've had to work very really I I guess I've had to work very very hard for that but sometimes the very hard for that but sometimes the very hard for that but sometimes the topic of the stress becomes really

topic of the stress becomes really topic of the stress becomes really intense and I just I'm trying to somehow intense and I just I'm trying to somehow intense and I just I'm trying to somehow achieve some kind of reconciliation with achieve some kind of reconciliation with achieve some kind of reconciliation with it either resolving myself with the it either resolving myself with the it either resolving myself with the situation or trying to solve the problem situation or trying to solve the problem situation or trying to solve the problem of the situation and I can't quite do it of the situation and I can't quite do it of the situation and I can't quite do it that will get me almost I think my kind that will get me almost I think my kind that will get me almost I think my kind of like the pit like that will nail me of like the pit like that will nail me of like the pit like that will nail me as well but then definitely food and so as well but then definitely food and so as well but then definitely food and so my lesson from Tuesday uh in eating my lesson from Tuesday uh in eating my lesson from Tuesday uh in eating later is I would rather go hungry and later is I would rather go hungry and later is I would rather go hungry and miss out on some calories for the day miss out on some calories for the day miss out on some calories for the day than I would try to pick up the calories than I would try to pick up the calories than I would try to pick up the calories later in the day almost like and this is later in the day almost like and this is later in the day almost like and this is again an update for me because I we again an update for me because I we again an update for me because I we always were always evolving in blueprint always were always evolving in blueprint always were always evolving in blueprint and I'm always trying to test my body to and I'm always trying to test my body to and I'm always trying to test my body to say are the conditions I thought were say are the conditions I thought were say are the conditions I thought were true before still true now you know like true before still true now you know like true before still true now you know like for example we've made all like with the for example we've made all like with the for example we've made all like with the sauna over the past 23 days like is it sauna over the past 23 days like is it sauna over the past 23 days like is it the case that my cardiovascular fitness the case that my cardiovascular fitness the case that my cardiovascular fitness has changed and now if I eat a bit later has changed and now if I eat a bit later has changed and now if I eat a bit later in the day it's not going to have the in the day it's not going to have the in the day it's not going to have the same kind of I'm always doing these same kind of I'm always doing these same kind of I'm always doing these experiments every day and all these experiments every day and all these experiments every day and all these different capacities and now it's like different capacities and now it's like different capacities and now it's like okay if I I should just have a cut off

okay if I I should just have a cut off okay if I I should just have a cut off like it's noon or 1 if I hit that point like it's noon or 1 if I hit that point like it's noon or 1 if I hit that point and I haven't had a chance to eat I'm and I haven't had a chance to eat I'm and I haven't had a chance to eat I'm not doing it And then the consequence on not doing it And then the consequence on not doing it And then the consequence on how I feel is so devastating to me how I feel is so devastating to me how I feel is so devastating to me because I love feeling great. And like because I love feeling great. And like because I love feeling great. And like today I've got a little bit of a today I've got a little bit of a today I've got a little bit of a headache, right? Even though last night headache, right? Even though last night headache, right? Even though last night was a great night's sleep, it takes you was a great night's sleep, it takes you was a great night's sleep, it takes you a couple days to recover from a really a couple days to recover from a really a couple days to recover from a really bad night's sleep. And so that one night bad night's sleep. And so that one night bad night's sleep. And so that one night I'm still trying to recover from. So I'm still trying to recover from. So I'm still trying to recover from. So it's just it's not it's not worth it to it's just it's not it's not worth it to it's just it's not it's not worth it to me in almost any capacity to to I mean me in almost any capacity to to I mean me in almost any capacity to to I mean we try our very best, but yeah, it's we try our very best, but yeah, it's we try our very best, but yeah, it's very rarely worth it to me. You guys, I very rarely worth it to me. You guys, I very rarely worth it to me. You guys, I want to get through all these tips and want to get through all these tips and want to get through all these tips and we've got a lot of time to go. So, um, we've got a lot of time to go. So, um, we've got a lot of time to go. So, um, one, become a professional sleeper. Two, one, become a professional sleeper. Two, one, become a professional sleeper. Two, measure it with your resting heart rate. measure it with your resting heart rate. measure it with your resting heart rate. And just really quickly before we move And just really quickly before we move And just really quickly before we move on for that, Brian, because I'm actually on for that, Brian, because I'm actually on for that, Brian, because I'm actually I'm even more motivated from this I'm even more motivated from this I'm even more motivated from this conversation, can you talk me through conversation, can you talk me through conversation, can you talk me through how you measure it? So, like do you lie how you measure it? So, like do you lie how you measure it? So, like do you lie down for 5 minutes, close your eyes, down for 5 minutes, close your eyes, down for 5 minutes, close your eyes, like is there any practical way or like like is there any practical way or like like is there any practical way or like is it mo like a rough estimate? Yeah. So

is it mo like a rough estimate? Yeah. So is it mo like a rough estimate? Yeah. So first uh just to wrap up that previous first uh just to wrap up that previous first uh just to wrap up that previous segment on the heart rate, let's throw segment on the heart rate, let's throw segment on the heart rate, let's throw this up on screen, this image I have this up on screen, this image I have this up on screen, this image I have that shows which things increase heart that shows which things increase heart that shows which things increase heart rate by what amounts. Like for example, rate by what amounts. Like for example, rate by what amounts. Like for example, alcohol before bedtime is between 5 and alcohol before bedtime is between 5 and alcohol before bedtime is between 5 and 10 beats per minute. Anxiety, stress, 10 beats per minute. Anxiety, stress, 10 beats per minute. Anxiety, stress, rumination has the biggest one of 5 to rumination has the biggest one of 5 to rumination has the biggest one of 5 to 25 beats per minute. Um late night 25 beats per minute. Um late night 25 beats per minute. Um late night exercise, 4 to 10 beats per minute. So, exercise, 4 to 10 beats per minute. So, exercise, 4 to 10 beats per minute. So, we'll put that on screen just so you get we'll put that on screen just so you get we'll put that on screen just so you get some context on how significant of an some context on how significant of an some context on how significant of an increase a given thing is that you can increase a given thing is that you can increase a given thing is that you can anticipate. We need to add the pit there anticipate. We need to add the pit there anticipate. We need to add the pit there that we're missing. I was just about to that we're missing. I was just about to that we're missing. I was just about to say that that falls under that falls say that that falls under that falls say that that falls under that falls under anxiety, stress, and rumination, under anxiety, stress, and rumination, under anxiety, stress, and rumination, right? right? right? I'm sorry, K. I'm sorry. What was your I'm sorry, K. I'm sorry. What was your I'm sorry, K. I'm sorry. What was your what was your comment uh on moving on? what was your comment uh on moving on? what was your comment uh on moving on? Yeah. Yeah. Just um we've got it. So, Yeah. Yeah. Just um we've got it. So, Yeah. Yeah. Just um we've got it. So, pressure sleeper number one, resting pressure sleeper number one, resting pressure sleeper number one, resting heart rate before bed. Oh, yeah. That's heart rate before bed. Oh, yeah. That's heart rate before bed. Oh, yeah. That's right. Um, I want to know how how to right. Um, I want to know how how to right. Um, I want to know how how to measure resting heart rate. Okay, that's measure resting heart rate. Okay, that's measure resting heart rate. Okay, that's right. So, if you have a wearable, uh, right. So, if you have a wearable, uh, right. So, if you have a wearable, uh, this is what I do personally. So, I will

this is what I do personally. So, I will this is what I do personally. So, I will put my head on the pillow and I will put my head on the pillow and I will put my head on the pillow and I will take a few deep breaths. As Mike said, take a few deep breaths. As Mike said, take a few deep breaths. As Mike said, it takes a, you know, a minute for your it takes a, you know, a minute for your it takes a, you know, a minute for your body to calm down. Like so like there's body to calm down. Like so like there's body to calm down. Like so like there's I can calm my heart rate down in like 60 I can calm my heart rate down in like 60 I can calm my heart rate down in like 60 seconds, but a longer duration time like seconds, but a longer duration time like seconds, but a longer duration time like if you're if you're aroused from if you're if you're aroused from if you're if you're aroused from watching a movie or from having a fight watching a movie or from having a fight watching a movie or from having a fight or from working or like some high or from working or like some high or from working or like some high intense social engagement, it's going to intense social engagement, it's going to intense social engagement, it's going to take you 30 to 60 minutes to calm your take you 30 to 60 minutes to calm your take you 30 to 60 minutes to calm your body down. It's very very hard to body down. It's very very hard to body down. It's very very hard to accelerate that process. So I'll get accelerate that process. So I'll get accelerate that process. So I'll get back to that in just a minute on like back to that in just a minute on like back to that in just a minute on like the the proto like the very the protocol the the proto like the very the protocol the the proto like the very the protocol in a very concise fashion. But yeah, so in a very concise fashion. But yeah, so in a very concise fashion. But yeah, so put your head on the pillow, take a few put your head on the pillow, take a few put your head on the pillow, take a few deep breaths, and then if you have a deep breaths, and then if you have a deep breaths, and then if you have a wearable, you might have a real-time wearable, you might have a real-time wearable, you might have a real-time indicator of what your heart rate is. indicator of what your heart rate is. indicator of what your heart rate is. And if you don't, just simply take your And if you don't, just simply take your And if you don't, just simply take your fingers, put it on the side of your fingers, put it on the side of your fingers, put it on the side of your neck, measure your pulse, count the neck, measure your pulse, count the neck, measure your pulse, count the number of beats in six seconds, and then number of beats in six seconds, and then number of beats in six seconds, and then multiply that by 10. And so you're multiply that by 10. And so you're multiply that by 10. And so you're you're probably somewhere between, you you're probably somewhere between, you you're probably somewhere between, you know, 50 and 70 beats per minute know, 50 and 70 beats per minute know, 50 and 70 beats per minute thereabouts. And then your goal is to

thereabouts. And then your goal is to thereabouts. And then your goal is to lower your heart rate. So let me just do lower your heart rate. So let me just do lower your heart rate. So let me just do this in a very concise fashion. So, this in a very concise fashion. So, this in a very concise fashion. So, here's what I would suggest you do. Get here's what I would suggest you do. Get here's what I would suggest you do. Get your baseline measurement uh tonight and your baseline measurement uh tonight and your baseline measurement uh tonight and now make it your goal in 30 days to now make it your goal in 30 days to now make it your goal in 30 days to lower your resting heart rate by 10%. lower your resting heart rate by 10%. lower your resting heart rate by 10%. So, if you measure in tonight at 60%, So, if you measure in tonight at 60%, So, if you measure in tonight at 60%, within 30 days, try to be at 56 beats within 30 days, try to be at 56 beats within 30 days, try to be at 56 beats per minute. And the way you do that is per minute. And the way you do that is per minute. And the way you do that is you intuitively learn or quantitatively you intuitively learn or quantitatively you intuitively learn or quantitatively learn what things increase your heart learn what things increase your heart learn what things increase your heart rate and which things lower your heart rate and which things lower your heart rate and which things lower your heart rate. So, eat as you start. If your rate. So, eat as you start. If your rate. So, eat as you start. If your bedtime's 10, have your final meal of bedtime's 10, have your final meal of bedtime's 10, have your final meal of the day at 6:00 p.m. If you um are going the day at 6:00 p.m. If you um are going the day at 6:00 p.m. If you um are going to bed at 10, at 9:00 p.m. begin your to bed at 10, at 9:00 p.m. begin your to bed at 10, at 9:00 p.m. begin your wind down routine by 9:00 p.m. That wind down routine by 9:00 p.m. That wind down routine by 9:00 p.m. That means screens are off. Uh you have you means screens are off. Uh you have you means screens are off. Uh you have you going for a walk, meditating, breath going for a walk, meditating, breath going for a walk, meditating, breath work, talking to a friend. Um you have a work, talking to a friend. Um you have a work, talking to a friend. Um you have a book in hand, but you are not on a book in hand, but you are not on a book in hand, but you are not on a screen. That is challenging because we screen. That is challenging because we screen. That is challenging because we are all addicted to our screens. You are all addicted to our screens. You are all addicted to our screens. You have to acknowledge you're addicted and have to acknowledge you're addicted and have to acknowledge you're addicted and you have to make that separation. you have to make that separation. you have to make that separation. helpful things in your home environment. helpful things in your home environment. helpful things in your home environment. Have blue uh I'm sorry, have red and Have blue uh I'm sorry, have red and Have blue uh I'm sorry, have red and amber lights. Turn off blues. Be mindful

amber lights. Turn off blues. Be mindful amber lights. Turn off blues. Be mindful of stimulants. You know, a cup of coffee of stimulants. You know, a cup of coffee of stimulants. You know, a cup of coffee at 4 p.m. leaves a half a cup of coffee at 4 p.m. leaves a half a cup of coffee at 4 p.m. leaves a half a cup of coffee of caffeine in your body by 10 p.m. of caffeine in your body by 10 p.m. of caffeine in your body by 10 p.m. because there's roughly a 6-hour because there's roughly a 6-hour because there's roughly a 6-hour halfife. Everybody metabolizes caffeine halfife. Everybody metabolizes caffeine halfife. Everybody metabolizes caffeine differently, but like there's a pro differently, but like there's a pro differently, but like there's a pro approximation. Uh be mindful of certain approximation. Uh be mindful of certain approximation. Uh be mindful of certain medications and stimulants like ADHD medications and stimulants like ADHD medications and stimulants like ADHD medication will also elevate your heart medication will also elevate your heart medication will also elevate your heart rate. And then don't if you're going to rate. And then don't if you're going to rate. And then don't if you're going to have a fight with your partner or have a fight with your partner or have a fight with your partner or someone, don't do it in that last moment someone, don't do it in that last moment someone, don't do it in that last moment before bed. like try to plan a pre-m before bed. like try to plan a pre-m before bed. like try to plan a pre-m morning you like a morning fight when morning you like a morning fight when morning you like a morning fight when you're both you know well rested and you're both you know well rested and you're both you know well rested and ready to go but don't do that that's ready to go but don't do that that's ready to go but don't do that that's really really bad for sleep but you're really really bad for sleep but you're really really bad for sleep but you're gonna learn all these intuitions. So if gonna learn all these intuitions. So if gonna learn all these intuitions. So if you if if you realize sleep is the you if if you realize sleep is the you if if you realize sleep is the number one performance-enhancing drug. number one performance-enhancing drug. number one performance-enhancing drug. It's there's no more powerful drug in It's there's no more powerful drug in It's there's no more powerful drug in the world you can take on a daily basis the world you can take on a daily basis the world you can take on a daily basis then it's worth prioritizing your life then it's worth prioritizing your life then it's worth prioritizing your life around sleep. And if you also believe around sleep. And if you also believe around sleep. And if you also believe that sleep will be make you more that sleep will be make you more that sleep will be make you more successful in everything you do then it successful in everything you do then it successful in everything you do then it justifies and that is very counter to justifies and that is very counter to justifies and that is very counter to our current culture where people say our current culture where people say our current culture where people say sleep doesn't matter and actually sleep doesn't matter and actually sleep doesn't matter and actually successful people don't sleep. That's a successful people don't sleep. That's a successful people don't sleep. That's a ridiculous idea. It's foolish. I mean I

ridiculous idea. It's foolish. I mean I ridiculous idea. It's foolish. I mean I think people who are successful who think people who are successful who think people who are successful who don't sleep could be more successful if don't sleep could be more successful if don't sleep could be more successful if they slept. They're successful despite they slept. They're successful despite they slept. They're successful despite their lack of sleep. And so it's just their lack of sleep. And so it's just their lack of sleep. And so it's just like we've bought this really bad notion like we've bought this really bad notion like we've bought this really bad notion of success and lack of sleep with a few of success and lack of sleep with a few of success and lack of sleep with a few characters. It's just not the right it's characters. It's just not the right it's characters. It's just not the right it's it's foolish. So um yeah that's that it's foolish. So um yeah that's that it's foolish. So um yeah that's that would be basically my suggestion is like would be basically my suggestion is like would be basically my suggestion is like in all the stuff we talking about this in all the stuff we talking about this in all the stuff we talking about this is the single thing you can do in your is the single thing you can do in your is the single thing you can do in your life to have control and this will be life to have control and this will be life to have control and this will be your resting heart before bed is your your resting heart before bed is your your resting heart before bed is your best accountability partner because if best accountability partner because if best accountability partner because if you're looking at whatever your vice is you're looking at whatever your vice is you're looking at whatever your vice is right before you go to bed um if you eat right before you go to bed um if you eat right before you go to bed um if you eat it or you do it you know it's going to it or you do it you know it's going to it or you do it you know it's going to increase it you it will help stop you. increase it you it will help stop you. increase it you it will help stop you. So that'd be my take on how you collapse So that'd be my take on how you collapse So that'd be my take on how you collapse the complexity of health into something the complexity of health into something the complexity of health into something very simple controllable. I know you've very simple controllable. I know you've very simple controllable. I know you've been saying this recently, like lower by been saying this recently, like lower by been saying this recently, like lower by 10% in 30 days. I found that I can only 10% in 30 days. I found that I can only 10% in 30 days. I found that I can only like move my resting heart rate both up like move my resting heart rate both up like move my resting heart rate both up and down by a couple of beats and across and down by a couple of beats and across and down by a couple of beats and across like maybe like six months I could do like maybe like six months I could do like maybe like six months I could do that kind of dramatic change. Yeah. No, that kind of dramatic change. Yeah. No, that kind of dramatic change. Yeah. No, I think that's fine because I um I'm

I think that's fine because I um I'm I think that's fine because I um I'm guessing that a lot of people have a guessing that a lot of people have a guessing that a lot of people have a meaningful amount to like so there's low meaningful amount to like so there's low meaningful amount to like so there's low hanging fruit that most people are not hanging fruit that most people are not hanging fruit that most people are not aware of this at all. They're not aware aware of this at all. They're not aware aware of this at all. They're not aware of the things that elevate. And I think of the things that elevate. And I think of the things that elevate. And I think you're probably already pretty dialed in you're probably already pretty dialed in you're probably already pretty dialed in with your own protocol. So I think my with your own protocol. So I think my with your own protocol. So I think my guess would be 10% would be totally guess would be 10% would be totally guess would be 10% would be totally achievable for most people. Mike, what's achievable for most people. Mike, what's achievable for most people. Mike, what's your take? Most people I think so. I your take? Most people I think so. I your take? Most people I think so. I think the average American has a lot of think the average American has a lot of think the average American has a lot of room to move on this. Like just about room to move on this. Like just about room to move on this. Like just about everyone I talk to is still eating late everyone I talk to is still eating late everyone I talk to is still eating late meals, watching tense television, doing meals, watching tense television, doing meals, watching tense television, doing work emails until 9:00 p.m. Like, yeah, work emails until 9:00 p.m. Like, yeah, work emails until 9:00 p.m. Like, yeah, I think there's a lot of low hanging I think there's a lot of low hanging I think there's a lot of low hanging fruit out there in the world. Okay, fruit out there in the world. Okay, fruit out there in the world. Okay, cool. Okay. All right. So now should we cool. Okay. All right. So now should we cool. Okay. All right. So now should we get into the actual steps that someone get into the actual steps that someone get into the actual steps that someone can do to lower the resting heart rate? can do to lower the resting heart rate? can do to lower the resting heart rate? All right you guys. So we've been very All right you guys. So we've been very All right you guys. So we've been very conversational about these topics and conversational about these topics and conversational about these topics and let me try to run through these in a let me try to run through these in a let me try to run through these in a very short time frame that you can send very short time frame that you can send very short time frame that you can send to a loved one and just say listen to to a loved one and just say listen to to a loved one and just say listen to this you know two or three minute this you know two or three minute this you know two or three minute segment on how to get great sleep. So segment on how to get great sleep. So segment on how to get great sleep. So let me try to move through this very let me try to move through this very let me try to move through this very quickly. So, I'm going to give you uh 10

quickly. So, I'm going to give you uh 10 quickly. So, I'm going to give you uh 10 tips on how to make sleep um well 10 tips on how to make sleep um well 10 tips on how to make sleep um well 10 tips on how to achieve high quality tips on how to achieve high quality tips on how to achieve high quality sleep. So, number one, reframe your sleep. So, number one, reframe your sleep. So, number one, reframe your identity that you are a professional identity that you are a professional identity that you are a professional sleeper. You take sleep as seriously as sleeper. You take sleep as seriously as sleeper. You take sleep as seriously as you do your work. And that means you you do your work. And that means you you do your work. And that means you really invest in creating the craft. really invest in creating the craft. really invest in creating the craft. Okay? So, you are a professional Okay? So, you are a professional Okay? So, you are a professional sleeper. Number two is that you want to sleeper. Number two is that you want to sleeper. Number two is that you want to have your final meal of the day at least have your final meal of the day at least have your final meal of the day at least 4 hours before bed. You can experiment 4 hours before bed. You can experiment 4 hours before bed. You can experiment with 2, three, four, five, six, seven. I with 2, three, four, five, six, seven. I with 2, three, four, five, six, seven. I have my last meal of the day around 8 have my last meal of the day around 8 have my last meal of the day around 8 hours or so before my bedtime and that hours or so before my bedtime and that hours or so before my bedtime and that allows my body to digest food. You're allows my body to digest food. You're allows my body to digest food. You're going to find when you eat earlier, going to find when you eat earlier, going to find when you eat earlier, you're going to find that it will give you're going to find that it will give you're going to find that it will give your body time to digest and will lower your body time to digest and will lower your body time to digest and will lower your heart rate and improve your sleep. your heart rate and improve your sleep. your heart rate and improve your sleep. You're also going to find that certain You're also going to find that certain You're also going to find that certain foods you eat, for example, if you have foods you eat, for example, if you have foods you eat, for example, if you have something heavy like a pasta or a bread something heavy like a pasta or a bread something heavy like a pasta or a bread or a pizza is going to uh cause a longer or a pizza is going to uh cause a longer or a pizza is going to uh cause a longer elevator heart rate. So, the kinds of elevator heart rate. So, the kinds of elevator heart rate. So, the kinds of foods will increase your heart rate. So, foods will increase your heart rate. So, foods will increase your heart rate. So, what you eat and when you eat will what you eat and when you eat will what you eat and when you eat will dramatically affect your heart rate, dramatically affect your heart rate, dramatically affect your heart rate, which then affects your sleep. So eat which then affects your sleep. So eat which then affects your sleep. So eat earlier and lighter to achieve high earlier and lighter to achieve high earlier and lighter to achieve high quality sleep. Number three is you need

quality sleep. Number three is you need quality sleep. Number three is you need to have a 30 to 60 minute wind down to have a 30 to 60 minute wind down to have a 30 to 60 minute wind down routine every day. Your you can't just routine every day. Your you can't just routine every day. Your you can't just finish work and then 30 seconds later finish work and then 30 seconds later finish work and then 30 seconds later you just put your head on the pillow and you just put your head on the pillow and you just put your head on the pillow and fall asleep. Your body needs to wind fall asleep. Your body needs to wind fall asleep. Your body needs to wind down. You need to calm your mind, calm down. You need to calm your mind, calm down. You need to calm your mind, calm your body. And so the way I do this is I your body. And so the way I do this is I your body. And so the way I do this is I need to have a book in my hand. So I I need to have a book in my hand. So I I need to have a book in my hand. So I I try not to do any screens whatsoever. So try not to do any screens whatsoever. So try not to do any screens whatsoever. So screens off and then something like go screens off and then something like go screens off and then something like go for a walk, meditate, breath work, call for a walk, meditate, breath work, call for a walk, meditate, breath work, call a friend, have a book in hand, but you a friend, have a book in hand, but you a friend, have a book in hand, but you want to do something calm and relaxing. want to do something calm and relaxing. want to do something calm and relaxing. Evidence shows that a book in hand, for Evidence shows that a book in hand, for Evidence shows that a book in hand, for example, is as efficacious as a sleep example, is as efficacious as a sleep example, is as efficacious as a sleep pill. So you really want to have that pill. So you really want to have that pill. So you really want to have that last uh 30 to 60 minutes to get your last uh 30 to 60 minutes to get your last uh 30 to 60 minutes to get your body ready for sleep. You really need body ready for sleep. You really need body ready for sleep. You really need that that time duration. And I realize that that time duration. And I realize that that time duration. And I realize we are all addicted to our phones. So we are all addicted to our phones. So we are all addicted to our phones. So just go through the process of just go through the process of just go through the process of acknowledging your addiction and setting acknowledging your addiction and setting acknowledging your addiction and setting aside. Next is uh when you wake up, you aside. Next is uh when you wake up, you aside. Next is uh when you wake up, you want morning light uh almost immediately want morning light uh almost immediately want morning light uh almost immediately with I get my morning light within, you with I get my morning light within, you with I get my morning light within, you know, five minutes. I think the window know, five minutes. I think the window know, five minutes. I think the window is like around uh 20 to 30 minutes. I is like around uh 20 to 30 minutes. I is like around uh 20 to 30 minutes. I wake up before the sun rises around 4:30

wake up before the sun rises around 4:30 wake up before the sun rises around 4:30 a.m. So, I use a 10,000 lux light in my a.m. So, I use a 10,000 lux light in my a.m. So, I use a 10,000 lux light in my home. Otherwise, you can just go out and home. Otherwise, you can just go out and home. Otherwise, you can just go out and get sunlight, but that sets your get sunlight, but that sets your get sunlight, but that sets your circadium rhythm and it um it it starts circadium rhythm and it um it it starts circadium rhythm and it um it it starts all of the positive processes your body all of the positive processes your body all of the positive processes your body needs to be on a certain rhythm. Four is needs to be on a certain rhythm. Four is needs to be on a certain rhythm. Four is you want to be consistent in your you want to be consistent in your you want to be consistent in your bedtime. So if your bedtime's at 10 bedtime. So if your bedtime's at 10 bedtime. So if your bedtime's at 10 p.m., be in bed at 1000 p.m. every p.m., be in bed at 1000 p.m. every p.m., be in bed at 1000 p.m. every night. Now, of course, you're going to night. Now, of course, you're going to night. Now, of course, you're going to have exceptions. There will be social have exceptions. There will be social have exceptions. There will be social events. There'll be other things. So events. There'll be other things. So events. There'll be other things. So just try your best. But when you have just try your best. But when you have just try your best. But when you have the ability to do so in your schedule, the ability to do so in your schedule, the ability to do so in your schedule, try to be on bed at the same time every try to be on bed at the same time every try to be on bed at the same time every single night. When I was achieving 8 single night. When I was achieving 8 single night. When I was achieving 8 months of perfect sleep, my bedtime was months of perfect sleep, my bedtime was months of perfect sleep, my bedtime was 8:30 p.m. I was in bed plus or minus 8:30 p.m. I was in bed plus or minus 8:30 p.m. I was in bed plus or minus like 1 minute every night. At least I like 1 minute every night. At least I like 1 minute every night. At least I tried. It was like a very, very close tried. It was like a very, very close tried. It was like a very, very close time frame. And it is, I'll tell you, it time frame. And it is, I'll tell you, it time frame. And it is, I'll tell you, it is amazing what the body does when it's is amazing what the body does when it's is amazing what the body does when it's given consistency. It's like I would given consistency. It's like I would given consistency. It's like I would fall asleep instantaneously. Next is you fall asleep instantaneously. Next is you fall asleep instantaneously. Next is you want to be mindful of stimulants. And want to be mindful of stimulants. And want to be mindful of stimulants. And that's because caffeine has roughly a 6 that's because caffeine has roughly a 6 that's because caffeine has roughly a 6 hour half-life. So a cup of coffee at 4 hour half-life. So a cup of coffee at 4 hour half-life. So a cup of coffee at 4 p.m. is a half a cup of coffee in you at

p.m. is a half a cup of coffee in you at p.m. is a half a cup of coffee in you at 10 p.m. when you're asleep. So if you're 10 p.m. when you're asleep. So if you're 10 p.m. when you're asleep. So if you're going to consume caffeine, try to have going to consume caffeine, try to have going to consume caffeine, try to have it earlier in the day to give your body it earlier in the day to give your body it earlier in the day to give your body time to process. And that's also true time to process. And that's also true time to process. And that's also true for other stimulants like medafanil. And for other stimulants like medafanil. And for other stimulants like medafanil. And then uh for the evening light, you want then uh for the evening light, you want then uh for the evening light, you want to be mindful that to not have blue to be mindful that to not have blue to be mindful that to not have blue lights. So try to have screens off or if lights. So try to have screens off or if lights. So try to have screens off or if your screens are on, you know, in the your screens are on, you know, in the your screens are on, you know, in the evening, there's tools like Flux F. Lux evening, there's tools like Flux F. Lux evening, there's tools like Flux F. Lux that you can have on a browser that that you can have on a browser that that you can have on a browser that kills the blue light. You can also turn kills the blue light. You can also turn kills the blue light. You can also turn your your uh mobile device to have red your your uh mobile device to have red your your uh mobile device to have red mode. So you have red light uh but you mode. So you have red light uh but you mode. So you have red light uh but you want to try to eliminate blues that will want to try to eliminate blues that will want to try to eliminate blues that will suppress melatonin. So red lights and suppress melatonin. So red lights and suppress melatonin. So red lights and amber lights. Next is you want to have amber lights. Next is you want to have amber lights. Next is you want to have for your room temperature is you you for your room temperature is you you for your room temperature is you you want to have a cooler temperature. Your want to have a cooler temperature. Your want to have a cooler temperature. Your body is going to do better with a body is going to do better with a body is going to do better with a temperature around you know 69 to 71 temperature around you know 69 to 71 temperature around you know 69 to 71 Fahrenheit thereabouts. I use a Fahrenheit thereabouts. I use a Fahrenheit thereabouts. I use a temperature controlled mattress in temperature controlled mattress in temperature controlled mattress in asleep which uh really is very useful to asleep which uh really is very useful to asleep which uh really is very useful to modulate my temperature throughout the modulate my temperature throughout the modulate my temperature throughout the night but sleeping hot is uh very night but sleeping hot is uh very night but sleeping hot is uh very challenging. You also want to have a a

challenging. You also want to have a a challenging. You also want to have a a peaceful sleep environment. So you want peaceful sleep environment. So you want peaceful sleep environment. So you want to be mindful of noise. Um so often to be mindful of noise. Um so often to be mindful of noise. Um so often times people can have like a noisy times people can have like a noisy times people can have like a noisy neighbors. you can be by a noisy street. neighbors. you can be by a noisy street. neighbors. you can be by a noisy street. So try your best to situate your where So try your best to situate your where So try your best to situate your where you sleep in your home and the you sleep in your home and the you sleep in your home and the environment so you don't get interrupted environment so you don't get interrupted environment so you don't get interrupted by various noises. If you do have noise by various noises. If you do have noise by various noises. If you do have noise around, you can use like a sound machine around, you can use like a sound machine around, you can use like a sound machine to try to offset that. That's that does to try to offset that. That's that does to try to offset that. That's that does a good job. Or uh have some earplugs, a good job. Or uh have some earplugs, a good job. Or uh have some earplugs, but be mindful that those things will but be mindful that those things will but be mindful that those things will interrupt your sleep. And then finally interrupt your sleep. And then finally interrupt your sleep. And then finally is you can have a wearable is you can have a wearable is you can have a wearable where you use Apple Watch, Aura, Whoop. where you use Apple Watch, Aura, Whoop. where you use Apple Watch, Aura, Whoop. Uh they're all good. And just so you Uh they're all good. And just so you Uh they're all good. And just so you create intuitions on what things you do create intuitions on what things you do create intuitions on what things you do in life and how those relate to your in life and how those relate to your in life and how those relate to your sleep quality. Uh that's been the best sleep quality. Uh that's been the best sleep quality. Uh that's been the best thing I've done is I've just really thing I've done is I've just really thing I've done is I've just really learned what I do in life and how it learned what I do in life and how it learned what I do in life and how it affects my sleep which allows me then to affects my sleep which allows me then to affects my sleep which allows me then to build lifestyle and routines. Uh so much build lifestyle and routines. Uh so much build lifestyle and routines. Uh so much of health is not about like take this of health is not about like take this of health is not about like take this supplement and do this therapy. It's supplement and do this therapy. It's supplement and do this therapy. It's about lifestyle and habits. And that's about lifestyle and habits. And that's about lifestyle and habits. And that's what this entirely is about is making what this entirely is about is making what this entirely is about is making sleep a number one life uh priority and sleep a number one life uh priority and sleep a number one life uh priority and then building systems around that. then building systems around that. then building systems around that. I like that Brian. I also like that. I

I like that Brian. I also like that. I I like that Brian. I also like that. I like that you ended with it's it's very like that you ended with it's it's very like that you ended with it's it's very personalized, right? Like some of those personalized, right? Like some of those personalized, right? Like some of those things that you recommended are really things that you recommended are really things that you recommended are really gonna land for some people and some of gonna land for some people and some of gonna land for some people and some of them might not be as important for for them might not be as important for for them might not be as important for for other people. Um if I might I've got other people. Um if I might I've got other people. Um if I might I've got like three others that I might add um to like three others that I might add um to like three others that I might add um to that list. Um so just to like be that list. Um so just to like be that list. Um so just to like be specific about the cell phone, you specific about the cell phone, you specific about the cell phone, you mentioned cell phone use. I think that mentioned cell phone use. I think that mentioned cell phone use. I think that there is a significant advantage to like there is a significant advantage to like there is a significant advantage to like literally plugging your phone in away literally plugging your phone in away literally plugging your phone in away from your bed. And I so many people from your bed. And I so many people from your bed. And I so many people sleep with their phone right beside them sleep with their phone right beside them sleep with their phone right beside them and they have difficulty fighting that and they have difficulty fighting that and they have difficulty fighting that urge to pick it up just to check it one urge to pick it up just to check it one urge to pick it up just to check it one last time before they go to sleep. If last time before they go to sleep. If last time before they go to sleep. If you plug it in in a different room or in you plug it in in a different room or in you plug it in in a different room or in the other side of the room, you're much the other side of the room, you're much the other side of the room, you're much less likely to be drawn to that phone. less likely to be drawn to that phone. less likely to be drawn to that phone. So, I think that's just a nice little So, I think that's just a nice little So, I think that's just a nice little trick for people just to help keep it trick for people just to help keep it trick for people just to help keep it out of their environment right before out of their environment right before out of their environment right before they sleep. Um, another one is um you they sleep. Um, another one is um you they sleep. Um, another one is um you mentioned the the nighttime routine, mentioned the the nighttime routine, mentioned the the nighttime routine, which is super important. I think a which is super important. I think a which is super important. I think a really beneficial part of that, at least really beneficial part of that, at least really beneficial part of that, at least for some people, is journaling. Whether for some people, is journaling. Whether for some people, is journaling. Whether that's writing down your worries, which that's writing down your worries, which that's writing down your worries, which you've mentioned in the past, or whether you've mentioned in the past, or whether you've mentioned in the past, or whether it's like gratitude journaling or just

it's like gratitude journaling or just it's like gratitude journaling or just like writing about your day, like like writing about your day, like like writing about your day, like whatever it is, there's something like whatever it is, there's something like whatever it is, there's something like really really really I don't know connecting about just I don't know connecting about just I don't know connecting about just putting a pen on paper just like holding putting a pen on paper just like holding putting a pen on paper just like holding a book in your hand. And I think that it a book in your hand. And I think that it a book in your hand. And I think that it allows people to like put down some of allows people to like put down some of allows people to like put down some of that anxiety from the day and transition that anxiety from the day and transition that anxiety from the day and transition into like their sleep their sleep into like their sleep their sleep into like their sleep their sleep environment. And then the third one I'll environment. And then the third one I'll environment. And then the third one I'll mention is really common in something mention is really common in something mention is really common in something called CBTI, which is cognitive called CBTI, which is cognitive called CBTI, which is cognitive behavioral therapy for insomnia. um that behavioral therapy for insomnia. um that behavioral therapy for insomnia. um that is a a a really helpful thing for people is a a a really helpful thing for people is a a a really helpful thing for people who have true insomnia. Like they who have true insomnia. Like they who have true insomnia. Like they literally cannot fall asleep or they literally cannot fall asleep or they literally cannot fall asleep or they wake up in the middle of the night. And wake up in the middle of the night. And wake up in the middle of the night. And this tool is where basically bed is this tool is where basically bed is this tool is where basically bed is reserved for sex and sleep. And you reserved for sex and sleep. And you reserved for sex and sleep. And you literally do nothing in your bed except literally do nothing in your bed except literally do nothing in your bed except for have sex and go to sleep. Like those for have sex and go to sleep. Like those for have sex and go to sleep. Like those are the only things. And this allows you are the only things. And this allows you are the only things. And this allows you to sort of train your brain to realize to sort of train your brain to realize to sort of train your brain to realize what bed is for. And this can be what bed is for. And this can be what bed is for. And this can be beneficial for anyone, not just people beneficial for anyone, not just people beneficial for anyone, not just people with insomnia, but actually like with insomnia, but actually like with insomnia, but actually like creating a a relationship between all I creating a a relationship between all I creating a a relationship between all I do in this position in this place is do in this position in this place is do in this position in this place is either sleep or have sex and that's it. either sleep or have sex and that's it. either sleep or have sex and that's it. And that can be really helpful for a lot

And that can be really helpful for a lot And that can be really helpful for a lot of people. So, just thought I'd add of people. So, just thought I'd add of people. So, just thought I'd add those those few caveats, too. Okay. I those those few caveats, too. Okay. I those those few caveats, too. Okay. I I'll come in with the last last one I'll come in with the last last one I'll come in with the last last one that's going to be the most um painful that's going to be the most um painful that's going to be the most um painful potentially people is to sleep potentially people is to sleep potentially people is to sleep separately from their partner. I will separately from their partner. I will separately from their partner. I will say that has made an enormous difference say that has made an enormous difference say that has made an enormous difference in my life. And so if you can, even if in my life. And so if you can, even if in my life. And so if you can, even if it's just another bed in the same room, it's just another bed in the same room, it's just another bed in the same room, if you can sleep separately to your if you can sleep separately to your if you can sleep separately to your partner, I would highly encourage it. I partner, I would highly encourage it. I partner, I would highly encourage it. I know some people can't. Um they don't know some people can't. Um they don't know some people can't. Um they don't have the luxury of that. So, you know, have the luxury of that. So, you know, have the luxury of that. So, you know, do what you can, but that has is is a do what you can, but that has is is a do what you can, but that has is is a really big one. I struggle with this one really big one. I struggle with this one really big one. I struggle with this one so much. Kate, do you sleep in the same so much. Kate, do you sleep in the same so much. Kate, do you sleep in the same bed as your partner? We do. We do. and bed as your partner? We do. We do. and bed as your partner? We do. We do. and like uh she has brought up on a couple like uh she has brought up on a couple like uh she has brought up on a couple occasions how much I disrupt her sleep occasions how much I disrupt her sleep occasions how much I disrupt her sleep and um uh yeah but I like I have this and um uh yeah but I like I have this and um uh yeah but I like I have this like attachment I don't know it's like like attachment I don't know it's like like attachment I don't know it's like it's I think it's from my like my it's I think it's from my like my it's I think it's from my like my childhood like with my grandparents childhood like with my grandparents childhood like with my grandparents sleeping in separate rooms and me like sleeping in separate rooms and me like sleeping in separate rooms and me like associating that with them not having a associating that with them not having a associating that with them not having a good relationship anymore and like it is

good relationship anymore and like it is good relationship anymore and like it is so ingrained in me that I just I have so ingrained in me that I just I have so ingrained in me that I just I have this like mental block around the idea this like mental block around the idea this like mental block around the idea you know what I mean just to be totally you know what I mean just to be totally you know what I mean just to be totally honest and I recognize that's stupid honest and I recognize that's stupid honest and I recognize that's stupid like it doesn't make any sense I should like it doesn't make any sense I should like it doesn't make any sense I should be able to recog recognize that I can be able to recog recognize that I can be able to recog recognize that I can still love someone and sleep in a still love someone and sleep in a still love someone and sleep in a different bed with them, but it's just different bed with them, but it's just different bed with them, but it's just like it's challenging for me and I like it's challenging for me and I like it's challenging for me and I suspect it's that way for a lot of suspect it's that way for a lot of suspect it's that way for a lot of people. Definitely. There is such a people. Definitely. There is such a people. Definitely. There is such a stigma about it. It means that there's stigma about it. It means that there's stigma about it. It means that there's something wrong and it's not being something wrong and it's not being something wrong and it's not being acknowledged. It's not being acknowledged. It's not being acknowledged. It's not being communicated. Um I have the same I had communicated. Um I have the same I had communicated. Um I have the same I had originally the same perception. Um, and originally the same perception. Um, and originally the same perception. Um, and it's so to be like to maybe give you it's so to be like to maybe give you it's so to be like to maybe give you some voice from the other side is like some voice from the other side is like some voice from the other side is like once you start doing it, it's like, oh, once you start doing it, it's like, oh, once you start doing it, it's like, oh, nothing changed about the relationship nothing changed about the relationship nothing changed about the relationship and you have better quality sleep. So and you have better quality sleep. So and you have better quality sleep. So like that. Yeah, I I think you should like that. Yeah, I I think you should like that. Yeah, I I think you should try it out even if it's just like, you try it out even if it's just like, you try it out even if it's just like, you know, a couple of days or something like know, a couple of days or something like know, a couple of days or something like that and then see how you feel about it. that and then see how you feel about it. that and then see how you feel about it. We when I had my I had shoulder surgery We when I had my I had shoulder surgery We when I had my I had shoulder surgery and we did actually do it for about a and we did actually do it for about a and we did actually do it for about a month when I had that because yeah, it's month when I had that because yeah, it's month when I had that because yeah, it's just hard to hard to hard to do that. just hard to hard to hard to do that. just hard to hard to hard to do that. And the challenge was I think I was in a And the challenge was I think I was in a And the challenge was I think I was in a really uncomfortable bed and I didn't really uncomfortable bed and I didn't really uncomfortable bed and I didn't have my eight sleep so I wasn't as have my eight sleep so I wasn't as

have my eight sleep so I wasn't as stoked about it. Yeah. And you just had stoked about it. Yeah. And you just had stoked about it. Yeah. And you just had surgery so that would have been painful. surgery so that would have been painful. surgery so that would have been painful. True. You guys I think this podcast is True. You guys I think this podcast is True. You guys I think this podcast is really just therapy. Yeah, I think so. really just therapy. Yeah, I think so. really just therapy. Yeah, I think so. For the three for the three of us. Yeah, For the three for the three of us. Yeah, For the three for the three of us. Yeah, mostly. mostly. mostly. I think hopefully that's okay. I think a I think hopefully that's okay. I think a I think hopefully that's okay. I think a lot of people need the same therapy. lot of people need the same therapy. lot of people need the same therapy. That's true. If I if I remember That's true. If I if I remember That's true. If I if I remember correctly looking through the evidence, correctly looking through the evidence, correctly looking through the evidence, I think it was a a mixed bag in terms of I think it was a a mixed bag in terms of I think it was a a mixed bag in terms of I think some people actually experienced I think some people actually experienced I think some people actually experienced a higher quality sleep when they were a higher quality sleep when they were a higher quality sleep when they were paired with someone else and then others paired with someone else and then others paired with someone else and then others uh improved their sleep. So I I uh improved their sleep. So I I uh improved their sleep. So I I initially I think imagined that initially I think imagined that initially I think imagined that everybody would have better sleep everybody would have better sleep everybody would have better sleep because you just have the asynchronous because you just have the asynchronous because you just have the asynchronous nature of sleep where you've got nature of sleep where you've got nature of sleep where you've got disruptive patterns going bedtime, disruptive patterns going bedtime, disruptive patterns going bedtime, getting up at night, etc. sounds. But I getting up at night, etc. sounds. But I getting up at night, etc. sounds. But I if I'm not mistaken, there's data to if I'm not mistaken, there's data to if I'm not mistaken, there's data to suggest that some people do legitimately suggest that some people do legitimately suggest that some people do legitimately sleep better when they are paired. Yeah, sleep better when they are paired. Yeah, sleep better when they are paired. Yeah, I'd be curious to see um if that's like I'd be curious to see um if that's like I'd be curious to see um if that's like after a normalized length of time in after a normalized length of time in after a normalized length of time in both scenarios or if that's like a short both scenarios or if that's like a short both scenarios or if that's like a short study. Yeah, be very curious to look study. Yeah, be very curious to look study. Yeah, be very curious to look into that. Maybe we can add that to our into that. Maybe we can add that to our into that. Maybe we can add that to our uh topic list. I think we I think we

uh topic list. I think we I think we uh topic list. I think we I think we should we should do another I mean like should we should do another I mean like should we should do another I mean like we do lots of episodes on sleep, but I we do lots of episodes on sleep, but I we do lots of episodes on sleep, but I feel like we could do one on this feel like we could do one on this feel like we could do one on this specifically and maybe even have like I specifically and maybe even have like I specifically and maybe even have like I don't know, somebody knows what they're don't know, somebody knows what they're don't know, somebody knows what they're talking about. Not to say that we don't, talking about. Not to say that we don't, talking about. Not to say that we don't, but like an expert in in like uh in in but like an expert in in like uh in in but like an expert in in like uh in in sleep to come and like talk to us about sleep to come and like talk to us about sleep to come and like talk to us about this. That'd be that'd be kind of cool. this. That'd be that'd be kind of cool. this. That'd be that'd be kind of cool. Yeah. I mean, um Brian, in your data, Yeah. I mean, um Brian, in your data, Yeah. I mean, um Brian, in your data, what was your experience? Because what was your experience? Because what was your experience? Because obviously you've had partners in the obviously you've had partners in the obviously you've had partners in the past. I'm sure you've shared Yeah. you past. I'm sure you've shared Yeah. you past. I'm sure you've shared Yeah. you would have shared a bed with plenty of would have shared a bed with plenty of would have shared a bed with plenty of people. Sounds inappropriate, but you people. Sounds inappropriate, but you people. Sounds inappropriate, but you know what I mean. Yeah. Yeah. I I don't know what I mean. Yeah. Yeah. I I don't know what I mean. Yeah. Yeah. I I don't have data from those time periods in my have data from those time periods in my have data from those time periods in my life but I do remember that my the life but I do remember that my the life but I do remember that my the number of wake events that I had was you number of wake events that I had was you number of wake events that I had was you know three four five six whereas now my know three four five six whereas now my know three four five six whereas now my number of wake events that I actually number of wake events that I actually number of wake events that I actually can remember is uh zero to one so can remember is uh zero to one so can remember is uh zero to one so substantially it's I mean I think I substantially it's I mean I think I substantially it's I mean I think I oddly at age 47 am getting the best oddly at age 47 am getting the best oddly at age 47 am getting the best sleep of my life legitimately even sleep of my life legitimately even sleep of my life legitimately even though my biological processes um you though my biological processes um you though my biological processes um you know are of a 47y old right I mean we're know are of a 47y old right I mean we're know are of a 47y old right I mean we're we're doing good to push these things we're doing good to push these things we're doing good to push these things down But uh it's just much easier to get

down But uh it's just much easier to get down But uh it's just much easier to get sleep when you're a teenager, early 20s. sleep when you're a teenager, early 20s. sleep when you're a teenager, early 20s. You have all your biology just like in You have all your biology just like in You have all your biology just like in your favor. And so yeah, I think for your favor. And so yeah, I think for your favor. And so yeah, I think for other people who are asking questions other people who are asking questions other people who are asking questions like I would say if you if you have like I would say if you if you have like I would say if you if you have insomnia or you're struggling with insomnia or you're struggling with insomnia or you're struggling with sleep, of course there are situations sleep, of course there are situations sleep, of course there are situations where you do need professional help uh where you do need professional help uh where you do need professional help uh to you know to address these sleep to you know to address these sleep to you know to address these sleep challenges. And so these things are challenges. And so these things are challenges. And so these things are simply to say that in American society simply to say that in American society simply to say that in American society when something is wrong we turn to a when something is wrong we turn to a when something is wrong we turn to a pill and that is our way of thinking. We pill and that is our way of thinking. We pill and that is our way of thinking. We don't turn to lifestyle habits. And what don't turn to lifestyle habits. And what don't turn to lifestyle habits. And what we're trying to point out here is that we're trying to point out here is that we're trying to point out here is that no one has ever taught you how to sleep no one has ever taught you how to sleep no one has ever taught you how to sleep including like when you eat something including like when you eat something including like when you eat something dramatically affects your sleep quality. dramatically affects your sleep quality. dramatically affects your sleep quality. And so if you start knocking out these And so if you start knocking out these And so if you start knocking out these low hanging fruit on fruit on basically low hanging fruit on fruit on basically low hanging fruit on fruit on basically when you eat, what you eat, alcohol, when you eat, what you eat, alcohol, when you eat, what you eat, alcohol, stimulants, etc., you may find gains stimulants, etc., you may find gains stimulants, etc., you may find gains here that dramatically improve your here that dramatically improve your here that dramatically improve your situation. But give your body time to situation. But give your body time to situation. But give your body time to adjust. You give it a few weeks. Your adjust. You give it a few weeks. Your adjust. You give it a few weeks. Your body needs some time to get into a new

body needs some time to get into a new body needs some time to get into a new rhythm. If you still have challenges, rhythm. If you still have challenges, rhythm. If you still have challenges, that's that's certainly fine. You can that's that's certainly fine. You can that's that's certainly fine. You can step up and try to find other solutions. step up and try to find other solutions. step up and try to find other solutions. But most of the time, people are not But most of the time, people are not But most of the time, people are not even doing these basic things. This is even doing these basic things. This is even doing these basic things. This is also true, you guys. this this uh also true, you guys. this this uh also true, you guys. this this uh podcast could essentially be about podcast could essentially be about podcast could essentially be about mental uh disorders too, right? It could mental uh disorders too, right? It could mental uh disorders too, right? It could be about mood disorders. So like we be about mood disorders. So like we be about mood disorders. So like we could be talking about depression or could be talking about depression or could be talking about depression or anxiety and like the best protocol to anxiety and like the best protocol to anxiety and like the best protocol to address first line of defense for address first line of defense for address first line of defense for depression and anxiety is to nail your depression and anxiety is to nail your depression and anxiety is to nail your sleep. Now I know that's hard to say. sleep. Now I know that's hard to say. sleep. Now I know that's hard to say. I've been depressed and when you're I've been depressed and when you're I've been depressed and when you're depressed it's very hard to sleep depressed it's very hard to sleep depressed it's very hard to sleep because you've got a whole bunch of because you've got a whole bunch of because you've got a whole bunch of other complicated situations and I was other complicated situations and I was other complicated situations and I was also overeating to try to address my also overeating to try to address my also overeating to try to address my depressive symptoms. like it's depressive symptoms. like it's depressive symptoms. like it's complicated. Also, that first line of complicated. Also, that first line of complicated. Also, that first line of defense is getting these basic defense is getting these basic defense is getting these basic biological processes in place, like your biological processes in place, like your biological processes in place, like your body repair. So, um I'd say yeah, like body repair. So, um I'd say yeah, like body repair. So, um I'd say yeah, like this is why sleep should warrants being this is why sleep should warrants being this is why sleep should warrants being the number one priority for everybody on the number one priority for everybody on the number one priority for everybody on planet Earth. There's just nothing that planet Earth. There's just nothing that planet Earth. There's just nothing that does the body more good. Did you want to does the body more good. Did you want to does the body more good. Did you want to drop your mic, Brian? I felt that felt drop your mic, Brian? I felt that felt drop your mic, Brian? I felt that felt pretty good. Thanks. Yeah. I mean, gosh,

pretty good. Thanks. Yeah. I mean, gosh, pretty good. Thanks. Yeah. I mean, gosh, you like I just wish somebody would have you like I just wish somebody would have you like I just wish somebody would have been in my life to tell me these things. been in my life to tell me these things. been in my life to tell me these things. I don't make I don't know why did I have I don't make I don't know why did I have I don't make I don't know why did I have to navigate this for 20 years by myself to navigate this for 20 years by myself to navigate this for 20 years by myself without someone pointing out these very without someone pointing out these very without someone pointing out these very obvious things in life. Like I just feel obvious things in life. Like I just feel obvious things in life. Like I just feel like I I went through so much pain. So like I I went through so much pain. So like I I went through so much pain. So and I hate to see other people go and I hate to see other people go and I hate to see other people go through pain when these solutions like through pain when these solutions like through pain when these solutions like are just so reachable and doable by are just so reachable and doable by are just so reachable and doable by people. I think it's a poetic ending for people. I think it's a poetic ending for people. I think it's a poetic ending for today's episode. Feels good. Yeah. Mike, today's episode. Feels good. Yeah. Mike, today's episode. Feels good. Yeah. Mike, uh as a conclusion, can you tell us uh as a conclusion, can you tell us uh as a conclusion, can you tell us what's what's happening on the pit? What what's what's happening on the pit? What what's what's happening on the pit? What episode are you in? I might need to know episode are you in? I might need to know episode are you in? I might need to know this. this. this. How is this? Is this a series? Yeah. How is this? Is this a series? Yeah. How is this? Is this a series? Yeah. Yeah, it's a it's a whole series. I'm Yeah, it's a it's a whole series. I'm Yeah, it's a it's a whole series. I'm only on episode three. So, And how many only on episode three. So, And how many only on episode three. So, And how many are there? Too far in. I think there's are there? Too far in. I think there's are there? Too far in. I think there's like 15 or something. There's quite a like 15 or something. There's quite a like 15 or something. There's quite a few. Yeah. What's your plan? I don't few. Yeah. What's your plan? I don't few. Yeah. What's your plan? I don't know. I I don't have a plan. Like, know. I I don't have a plan. Like, know. I I don't have a plan. Like, admittedly, there is no plan. Uh cuz admittedly, there is no plan. Uh cuz admittedly, there is no plan. Uh cuz like as I mentioned earlier, it doesn't like as I mentioned earlier, it doesn't like as I mentioned earlier, it doesn't make sense to watch it at 11 a.m. And make sense to watch it at 11 a.m. And make sense to watch it at 11 a.m. And I'm not sure that I'm ready to trash my

I'm not sure that I'm ready to trash my I'm not sure that I'm ready to trash my sleep for it. So, I don't know. Maybe sleep for it. So, I don't know. Maybe sleep for it. So, I don't know. Maybe maybe it's a Saturday. maybe it's a Saturday. maybe it's a Saturday. Oh, that's a good idea. Like a Saturday Oh, that's a good idea. Like a Saturday Oh, that's a good idea. Like a Saturday 5 p.m. like a 4 to 5. Yeah. Like special 5 p.m. like a 4 to 5. Yeah. Like special 5 p.m. like a 4 to 5. Yeah. Like special time slot. I love that. Followed by like time slot. I love that. Followed by like time slot. I love that. Followed by like two hours of meditation to try to get my two hours of meditation to try to get my two hours of meditation to try to get my name right. Good podcast. Good luck. And then Mike, Good podcast. Good luck. And then Mike, Good podcast. Good luck. And then Mike, keep us posted on your pit watching keep us posted on your pit watching keep us posted on your pit watching episodes. How you go? All right.