#043: Simple Sleep Strategies & Advanced Quantification with Dr. Amy Bender
![#043: Simple Sleep Strategies & Advanced Quantification with Dr. Amy Bender](https://www.podcastworld.io/podcast-images/health-hacker-life-lw3e6d8a.webp)
Dr. Tim Mazzola is triple board-certified in Family Medicine, Primary Care Sports Medicine and Musculoskeletal Ultrasound. Dr. Mazzola has been performing Regenerative Orthopedic techniques since 2009 and Ultrasound since 2007. In 2009 he joined an amazing Orthopedic group, Cornerstone Orthopedics and Sports Medicine, and was Certified in Musculoskeletal Ultrasound in 2013. After 8 years with Cornerstone he started ROSM (Regenerative Orthopedics and Sports Medicine) in Boulder, CO in February of 2018. He’s co-authored a chapter in multiple Regenerative Orthopedic textbooks, Regenerative Treatments in Sports and Orthopedic Medicine and The Sports Medicine Resource Manual. He has also taught over a thousand physicians various aspects of Ultrasound in Sports Medicine and Orthopedics through the Gulfcoast Ultrasound Institute and the American Medical Society for Sports Medicine.
He comes on the show today to discuss how the body heals from injuries and how Regenerative Medicine can help support and accelerate proper healing and performance. This is also a special show, because Dr. Mazzola recently helped me work towards healing an ankle injury from 2018. To learn more about Dr. Mazzola’s Regenerative Orthopedic Sports Medicine practice you can visit his website here: http://www.rosm.org/.
Show Notes:
2:14 - Dr. Mazzola’s journey in regenerative orthopedic sports medicine
9:16 - ultrasound as diagnostic tool
16:30 - how to build your care team after injury
24:04 - what creates healing for injuries
27:50 - how to qualify levels of sprains
32:32 - the difference between treating a simple fracture and an unstable sprain
37:28 - suggested approaches using heat and ice for injuries and other health hacks
41:20 - stages of healing
54:54 - other regenerative options and the basics of PRP
Links:
Quotes:
21:18 - “We want to be able to be ethical, patient centered, focused on research that is meaningful and based in evidence (and not just hope)… and we all want to be orthopedic experts.”
25:19 - “The body has innate intelligence and has amazing ability the heal itself.”
42:18 - “When the body doesn’t heal you can almost always look back to a reason why.”
Notes:
2:36 - how Tim first found out about functional medicine
6:52 - what is functional medicine or root cause medicine
13:17 - what process Tim when through to hack/heal himself
16:12 - what is autoimmune disease and what Tim usually sees with his patients
23:05 - the importance of GI-MAP testing - looking at both the good and the bad
29:23 - the importance of the DUTCH Hormone test
38:00 - what oxalates are and why they are important
40:43 - looking at epigenetic and stealth infections in the labs
44:04 - why it’s important to have a doctor help you order and interpret these kinds of tests and how to contact Tim directly if you have questions
47:03 - what methylation is and how to test and optimize genetics
52:21 - Tim’s free tool for people and what ‘green allopathy’ is
55:45 - the hacks that Tim uses right now for optimal health
59:40 - how Tim elevates his state of health and performance
Links:
Quotes:
8:00 - “The body is just an interacting series of parts and circles and multiple systems. And the more entropy or disorder there is in the system, the harder it is to heal.”
15:17 - “It’s easy to connect the dots looking back, but you have to be gentle and kind to yourself because most people do the best they can with the knowledge they have at that time.”
18:18 - “If your guts not optimal, your immune system is not going to be optimal.”
59:47 - “You can have great big biceps and quads. But who cares if you don’t have the energy to interact with your friends.”
59:57 - “The greatest threat to the human organism is social isolation.”
Notes:
2:58 - when Tim got on the journey of neuroscience and brain health
5:24 - why it’s important to put brain understanding before medicine
7:10 - how to measure the brain and what data to look at
16:16 - Tim's model to optimize brain health
25:55 - costs and what is involved when working to optimize your brain
32:25 - how Tim's sleep study differs from most wearables and how to correct for that
39:49 - what are the most important behaviors that can impact sleep and brain performance
1:00:20 - what are health hacks tim uses and what it means for Tim to elevate his state
Links:
Quotes:
12:57 - “We are talking about the most amazing thing in the entire universe… the entire brain.”
14:21 - “The greatest medicine for the brain is itself. If it can see what it’s doing.”
45:38 - “Whatever makes a mushroom grow is what you want your environment to be for sleep.”
Notes:
2:12 - Mary’s personal journey into alternative medicine
13:20 - tips for people to build their all star health care team
18:16 - what to look for and how to know what ‘healthy’ testosterone levels are
26:09 - habits that negatively affect testosterone
28:40 - what to use for blood glucose monitoring
34:46 - lifestyle behaviors and general hacks for testosterone
41:51 - light (specifically nude exposure to light) and how that plays a role in testosterone
48:51 - her personal hacks in life for health
Links:
Quotes:
7:30 - “Everybody has the innate ability to heal themselves, and I think you have to figure out what that key is though. Because the key isn’t going to be the same from one person to the next.”
15:44 - “The person that gets better, got better because they did the work. It’s not because of the practitioner at all… because it’s really those behavior changes and habits that take a lot of personal work.”
50:23 - “You shouldn’t just stop. Learning should never end and you want to push yourself to the limit of getting frustrated.”
Notes:
2:41 - when Matt woke up to quantum health and biology
5:40 - what are blue blockers and what is a ‘light diet’
12:52 - artificial light blocking glasses vs. blue blocking glasses
14:23 - Matt’s relation to light and when he wears glasses
26:24 - the studies and science that highlight the impact of light
50:54 - 5g technology and it’s effects
52:44 - a great app to easily track how to get more good light each day and UVA vs. UVB light
1:05:28 - Matt’s final health hacks and the 8 steps of the light diet
Links:
Quotes:
14:46 - “The first way I approach artificial light is recognize I am a being of the sunlight and therefore powered by the light of the sun.”
22:29 - “If we are exposed to any light at night it’s still having some effect on our sleep.”
54:50 - “The research is so clear that sun is so critical for so many processes in our body… sure by the time you kit 60 or 70 you might have slightly fewer wrinkles but you are going to make it to 60 or 70.”
01:10:21 “The thing that makes up who we are is the light within us.”
Notes:
2:29 - Jae’s background and how she went from hating running to loving it
5:27 - what the feldenkrais method is
11:29 - how changes in running and movement affect the brain
19:32 - how do we work through the challenges in life that prevent us from moving or running
30:12 - how your upper body can effect your lower body
36:02 - foam rollers… should you use them?
38:44 - what data should you track when you are running to optimize your health
45:44 - what other things you can do between runs
49:49 - can running make you fat and thoughts on fasted runs
59:50 - what shows to wear when you run
Links:
Quotes:
6:18 - “Your brains exist to organize movement and everything else that a brain does is built on top of that fundamental function.”
7:44 - “Running is a part of our biological inheritance.”
16:37: - “The real end of it all is when you get sent to school and you have to sit at a desk all day.”
31:25- “Wherever you fight yourself you waste a tremendous amount of energy, you create stress and you setup potential for injuries.”
42:33 “We need to vary the stresses on our body… the very worst thing you can do is run always on a treadmill listening to an audio book or watching something.”
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