Determining the Right Amount of Daily Caffeine Consumption: Caffeine can enhance focus, mood, and athletic performance but may cause anxiety, sleep disturbances, and increased heart rate. Consider individual tolerance and avoid consuming close to bedtime for optimal benefits.
For most adults, daily caffeine consumption can be beneficial if it doesn't cause anxiety or disrupt nighttime sleep. The Huberman Lab Podcast Premium channel supports research on mental health, physical health, and human performance, with every dollar generating a match from The Tiny Foundation. To determine if daily caffeine consumption is right for you, listen to the "Caffeine" episode on HubermanLab.com and consider the potential pros and cons. Key points include caffeine's ability to improve focus, mood, and athletic performance, but potential downsides like increased heart rate, jitters, and sleep disturbances. To minimize negative effects, avoid consuming caffeine within 8-12 hours of bedtime due to its long half-life. If you're interested in supporting the Huberman Lab's research and want access to premium content, visit HubermanLab.com/premium.
Caffeine's Effect on Sleep Architecture: Consuming caffeine too close to bedtime can negatively impact sleep quality by reducing REM and slow wave sleep, while abstaining within 8-12 hours leads to better sleep architecture and increased energy.
Consuming caffeine too close to bedtime can disrupt the architecture of your sleep, specifically reducing the amount of rapid eye movement sleep and slow wave sleep, leading to decreased alertness and cognitive abilities the next day. While it's understood that some people may still be able to fall asleep after consuming caffeine late in the day, consistently doing so can negatively impact sleep quality. Conversely, abstaining from caffeine within eight to 12 hours of bedtime can result in better sleep architecture and increased daytime energy and focus. Despite the widespread consumption of caffeine every day by 90% of adult humans, it's essential to be mindful of its potential impact on sleep, as the primary reason for daily consumption is often to feel more energized and focused at our baseline level.
Caffeine's Performance Enhancing Effects are Primarily Observed in Non-Regular Users: Caffeine can improve cognitive and physical performance, but benefits are mainly seen in those who abstain for a few days and then consume it, or for non-regular users.
While caffeine can enhance cognitive and physical performance, the benefits are primarily observed when individuals abstain from caffeine for a few days and then consume it, or for those who don't regularly use caffeine. For the majority of the population who consume caffeine daily, there doesn't seem to be a significant net benefit in terms of cognitive or physical improvement, but there's also no major drawback, assuming one doesn't suffer from anxiety or lack of sleep due to caffeine consumption. Caffeine acts as a performance enhancer, but only in comparison to the non-caffeinated state. Most adults can tolerate caffeine doses between 100 to 300 milligrams, and the effects can vary depending on factors like body weight and regularity of consumption.
Caffeine intake varies based on beverage type and size: Consuming coffee, yerba mate, or espresso provides caffeine, with intake ranging from 100 to 500 mg per serving. Best to drink in the morning for energy, avoid afternoon crashes, and for cognitive benefits, consider abstaining for a few days then consuming regularly.
The type and amount of coffee or other caffeinated beverages consumed can determine caffeine intake, which ranges from 100 to 500 milligrams for a six to eight ounce serving. Regular sources of caffeine for most people include coffee, yerba mate, and espresso. For optimal energy levels, it's recommended to drink caffeine in the morning, preferably 90 minutes after waking, to avoid an afternoon crash. For those seeking enhanced cognitive effects, abstaining from caffeine for several days can lead to withdrawal symptoms, but regular consumption can increase dopamine receptors. Overall, moderate caffeine consumption for most adults is generally considered safe.
Caffeine's Effects on Mood and Energy: Caffeine can boost mood and energy by blocking adenosine receptors and increasing dopamine production. However, it's essential to consider individual tolerance and potential risks, especially for young people.
Caffeine can have both mood-elevating and energy-boosting effects by blocking adenosine receptors and increasing dopamine production. However, not everyone can tolerate caffeine, and some people should avoid it due to sensitivity. As for children and adolescents, it's best to avoid caffeine consumption due to the developing brain's sensitivity and the lack of evidence supporting potential harms, such as stunted growth or osteoporosis. For older teenagers and young adults, caffeine consumption may be less risky as more brain development has already occurred. Overall, it's essential to consider individual tolerance and potential risks when deciding on daily caffeine consumption, especially for young people.
Limiting caffeine intake during adolescence benefits brain health: Avoiding caffeine during adolescence can improve brain health by preventing excessive neurochemicals and promoting better sleep quality, appetite, and reduced anxiety. However, clean sources like coffee or tea are recommended if consumed.
Limiting caffeine intake, especially during adolescence and teenage years, can have significant advantages for brain health. Caffeine, found in energy drinks, sodas, and coffee, can negatively impact the developing brain by introducing excessive neurochemicals. Companies add ingredients like theanine to reduce the jitters and anxiety caused by caffeine, enabling consumers to continue consuming more. However, daily caffeine consumption can lead to poor sleep quality, lack of appetite, and anxiety. Personal experiences suggest that abstaining from caffeine can improve mindfulness and meditation practices but may result in lethargy and decreased motivation. It's recommended to avoid caffeine intake until 18 years old, but if consumed, it's essential to understand the ingredients and their potential long-term effects. Opting for clean sources like coffee or tea is recommended.
Reducing Caffeine Intake Gradually: Instead of quitting caffeine cold turkey, gradually cut intake in half and take a few days off to minimize withdrawal symptoms
If you're experiencing the classic symptoms of caffeine overuse and withdrawal, but aren't necessarily abusing caffeine, there are ways to reduce your intake and minimize the withdrawal symptoms. Instead of quitting cold turkey, consider cutting your caffeine intake in half for a few days, then taking a couple of days off completely. This approach allows you to still enjoy the performance-enhancing effects of caffeine while reducing your dependence. By following this method, you can avoid the unpleasant symptoms of withdrawal and maintain a healthier relationship with caffeine.
Maintain a consistent caffeine baseline with occasional increases: Regularly reduce caffeine intake to a half dose as normal, increase occasionally for energy, mitigate crashes with sunlight and movement, avoid quantitative approach, recognize potential for anxiety and withdrawal, and consider delaying intake for young people.
Maintaining a consistent baseline of caffeine intake with occasional increases for added energy is a healthier approach than setting a new higher baseline every day. This means reducing your daily caffeine intake to a half dose as your new normal, and only increasing it occasionally when needed. It's important to recognize that every time you significantly increase your caffeine intake above your baseline, you will experience a boost in energy followed by a crash. To mitigate the negative effects of this crash, try getting outside for some sunlight and movement. Avoid becoming too quantitative about your caffeine intake, as it's difficult to measure exact amounts, but do understand the contour of how caffeine works and the potential for anxiety and withdrawal effects. Lastly, if you're a young person, it's recommended to delay caffeine intake altogether or until you're older.
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AMA #8: Balancing Caffeine, Decision Fatigue & Social Isolation
enJune 23, 2023
What are the benefits of daily caffeine consumption?
What should you avoid before bedtime regarding caffeine?
How can one reduce caffeine intake safely?
What symptoms indicate caffeine overuse or withdrawal?
Why is it recommended to delay caffeine for young people?
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Recent Episodes from Huberman Lab
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Disclaimer & Disclosures
Huberman Lab
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Pre-Order Andrew's New Book
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00:02:02 Sponsors: BetterHelp, Eight Sleep & Eudēmonia
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Pre-Order Andrew's New Book
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Thank you to our sponsors
AG1: https://drinkag1.com/huberman
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01:11:11 Social Media & Cynicism, “Mean World Syndrome”
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AG1: https://drinkag1.com/huberman
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00:55:29 Testing Yourself & Knowledge Gaps
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01:39:10 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter
Disclaimer
Huberman Lab
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Access the full show notes for this episode at hubermanlab.com.
Pre-order Andrew's new book, Protocols, at protocolsbook.com.
Thank you to our sponsors
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Disclaimer & Disclosures
Huberman Lab
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Perform with Dr. Andy Galpin: Nutrition to Support Brain Health & Offset Brain Injuries
I'm honored to share Episode 10, the final episode of Season 1 of Perform with Dr. Andy Galpin.
Dr. Andy Galpin is a tenured full professor at California State University, Fullerton, where he co-directs the Center for Sport Performance and leads the Biochemistry and Molecular Exercise Physiology Laboratory.
Andy is both a friend and a colleague, and I'm delighted to have assisted in the creation of this podcast. I'm certain you'll both enjoy and learn from it.
Season 1 featured 10 episodes, where Dr. Galpin covered everything from building strength, the importance of strength for long-term health, the science of breathing, the benefits of sleep extension, genetic testing for personalized training, and nutrition for injury recovery.
While we have Episode 10 of Perform with Dr. Andy Galpin here, please be sure to follow Perform with Dr. Andy Galpin on your preferred platform to listen to all the episodes from Season 1 and to get notified when Season 2 is released.
Show notes for this episode can be found at performpodcast.com.
Timestamps
00:00:00 Introduction from Dr. Andrew Huberman
00:01:08 Brain Health & Injury
00:05:06 Sponsors: LMNT & Continuum
00:08:16 Nutrition & Supplements for Brain Injury
00:12:44 Brain Injury Categories, Traumatic Brain Injury (TBI), Concussion
00:17:09 Brain Injury Pathophysiology
00:22:16 Burst Capillaries, Initial TBI Response
00:30:03 Delayed TBI Response, Neuroinflammation
00:34:19 Sponsors: Momentous & Maui Nui
00:36:52 Creatine Monohydrate; Second Impact Syndrome
00:41:52 Strength of Evidence Scale, Creatine
00:47:15 Creatine Doses, Frequency, Adverse Issues; Food Sources
00:53:22 Sponsors: AG1 & David Protein
00:56:05 Fish Oil, DHA, EPA
01:00:38 EPA & DHA Dosage, Timing, Adverse Issues; Food Sources; Omega-3 Index
01:04:46 Vitamin B2 (Riboflavin), Vitamin B
01:08:57 Riboflavin Dosages, Timing; Food Sources
01:11:25 Choline
01:18:37 Choline Supplements & Food Sources, Alpha GPC, Dosage
01:21:30 Branched-Chain Amino Acids (BCAAs), Sleep
01:25:04 BCAAs Dosage, Whole Food Sources
01:28:02 Magnesium
01:31:20 Magnesium Dosage, Timing, Supplements, Adverse Issue; Food Sources
01:33:09 Blueberry Anthocyanins
01:35:28 Anthocyanins Dosage; Food Sources
01:37:17 Caffeine & Brain Injury Recovery
01:38:50 Perform Episodes, Perform Newsletter, Acknowledgements
01:41:19 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media
01:42:56 Conclusion by Andrew Huberman
Disclaimer
Huberman Lab
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Dr. Layne Norton: Tools for Nutrition & Fitness
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Access the full show notes for this episode at hubermanlab.com.
Thank you to our sponsors
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00:01:49 Sponsors: Mateina, Eight Sleep, Maui Nui
00:06:39 Science-Based Evidence, Mechanism vs. Outcome
00:14:31 Meta-analysis, Methods, Evidence Quality
00:22:45 Evidence Hierarchy, Randomized Controlled Trials, Cohort Data
00:33:53 Sponsor: AG1
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00:42:01 Protein Synthesis, Refractory Response; Resistance Training
00:46:05 Protein Intake, Intermittent Fasting & Training
00:54:52 Tool: Total Protein Intake, Distribution & Protein Synthesis
01:00:25 Muscle Quality, Protein Remodeling, Muscle Growth
01:05:34 Sponsor: LMNT
01:06:46 Early vs. Late Time-Restricted Eating; Fasting Blood Glucose & HbA1c
01:10:30 Carbohydrate Timing, Individual Response, Placebo; Tool: Tracking Diet
01:19:50 “The Norton Method”; Tool: Consistency
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01:50:24 Fatigue & Training to Failure, Speed, Strength Training
01:59:06 Tool: Training After 50, Consistency
02:09:12 Fat Cells, Diabetes, Exercise
02:16:50 Metabolism & Age-Related Changes?, Appetite
02:23:17 Ozempic, Mounjaro, GLP-1 Agonists, Lean Mass, “Food Noise”
02:33:42 GLP-1 Agonists, Judgement & Obesity
02:40:19 Sugar, Excess Calories, Body Weight
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03:06:56 Red Meat, Carcinogenic?; Simple Diet; Fiber Benefits
03:13:43 Saturated Fat, Cholesterol; Seed Oils
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03:45:56 Collagen Supplementation, Skin & Nails, Whey Protein
03:57:00 Evidence-Based Approach
04:01:41 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter
Disclaimer & Disclosures
Huberman Lab
enAugust 12, 2024
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In this episode, my guest is Dr. Martha Beck, Ph.D., a Harvard-trained sociologist, bestselling author, and one of the world’s foremost experts on personal exploration and development.
Dr. Beck shares specific frameworks and practices to tap into your unique and deepest desires, core truths, and best life direction—all elements that comprise your authentic self. She also explains how to align your work and relationships of all kinds with your true self and how to embrace the discomfort and process of leaving unhealthy relationships.
We discuss how to deal with negative thoughts and emotions, grapple with societal norms, and improve body awareness to gauge your inner truth. We also discuss codependency and self-abandonment - and how to exit and recover from these experiences.
By the end of the episode, you will have learned numerous practical tools to access your best self and live a richly fulfilling life.
Access the full show notes for this episode at hubermanlab.com.
Dr. Beck's Wayfinder Life Coach Training: https://marthabeck.com/life-coach-training
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
BetterHelp: https://betterhelp.com/huberman
Helix Sleep: https://helixsleep.com/huberman
LMNT: https://drinklmnt.com/huberman
Waking Up: https://wakingup.com/huberman
Timestamps
00:00:00 Dr. Martha Beck
00:01:34 Sponsors: BetterHelp, Helix Sleep & LMNT
00:05:34 Tool: Perfect Day Exercise
00:15:31 “Clear Eyed”, Male vs. Female
00:23:31 Family & Work; Directed Attention & Miracles
00:30:21 Sponsor: AG1
00:32:10 Unease, Restlessness & Guilt; Life Worth, Fear
00:37:22 Accessing the Subconscious; Compassionate Witness Self
00:46:16 Finding Self, Suffering, Anxiety; Tool: “KIST”, Self-Parenting
00:54:01 Self, Radiance, Death; Awakening
00:59:14 Suffering & Compassionate Attention
01:02:10 Challenging Internal Thoughts, Understanding Truth, Body & Mind;
01:08:44 Sponsor: Waking Up
01:10:20 Western Society & Pressure
01:18:30 Tool: Sensing Truth in Body; Meditation, “Stopping the World”
01:25:02 Energy, Magnetoreception, Pet’s Death
01:33:49 Lying to Ourselves, Addiction
01:38:18 Tool: “Integrity Cleanse”, Lies; The Light
01:47:32 Relationship with Loss; Love, Self-Abandonment & Codependency
01:55:10 Romantic Relationships; Jobs & Family
02:02:06 Hurting Others, Relationship Imbalance
02:06:55 Tool: True Empathy
02:11:26 “Happiness is an Inside Job”, Codependency
02:18:58 Live Your Joy, Western Society
02:24:41 Relationships, Love & Integrity, “Feeling Good By Looking Weird”
02:30:42 “I Like It!”, Punk Rock Music, Love
02:34:24 Honesty & Essential Self; Helping People & Healers
02:42:12 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter
Disclaimer & Disclosures
Huberman Lab
enAugust 05, 2024
AMA #18: Cold Therapy Advice, Skin Health Tips, Motivation, Learning Strategies & More
Welcome to a special edition of the 18th Ask Me Anything (AMA) episode, part of Huberman Lab Premium. This episode is a recording of the live stream AMA, exclusive to our Premium members. We've decided to make the full-length version available to everyone, including non-members of Huberman Lab Premium.
Huberman Lab Premium was launched for two main reasons. First, it was launched in order to raise support for the main Huberman Lab podcast — which will continue to come out every Monday at zero-cost. Second, it was launched as a means to raise funds for important scientific research. A significant portion of proceeds from the Huberman Lab Premium subscription will fund human research (not animal models) selected by Dr. Huberman, with a dollar-for-dollar match from the Tiny Foundation and other donors.
If you're not yet a member but enjoyed this full-length livestream AMA, we invite you to join Huberman Lab Premium. By subscribing, you'll gain access to exclusive benefits including our regular monthly full-length AMA episodes, AMA transcripts, podcast episode transcripts, early access to live events and more. Additionally, a significant portion of your membership proceeds contributes to advancing human scientific research. You can learn more about the research we were able to support in our Annual Letter 2023.
If you're a Huberman Lab Premium member, you can access the transcript for this AMA episode here.
Timestamps
00:00 Introduction & Announcements
00:15 Supporting Mental & Physical Health Research
01:56 Exciting New Research Initiatives
03:39 Skin Health & Appearance
14:46 Cold Therapy Benefits & Guidelines
21:18 Self-Motivation Strategies
27:05 Understanding REM Sleep
28:45 Morning Routine: Exercise & Cold Exposure
29:17 The Importance of REM Sleep
29:49 Non-Sleep Deep Rest (NSDR) Protocols
31:27 REM Sleep Rebound & Compensation
32:55 Impactful School Strategies for Learning
34:19 Meditation & Micro Gaps in Learning
39:13 Physical Activity & Learning
41:01 Exploring Shilajit & Testosterone
47:51 Writing Process & Overcoming Obstacles
51:32 Addiction & Recovery Resources
53:47 Closing Remarks & Gratitude
Disclaimer & Disclosures
Huberman Lab
enAugust 02, 2024
Dr. Peter Attia: Supplements for Longevity & Their Efficacy
In this episode, my guest is Dr. Peter Attia, M.D., a Stanford and Johns Hopkins School of Medicine-trained physician expert in improving human healthspan and lifespan. Dr. Attia is also the host of The Drive podcast and author of the best-selling book Outlive.
We discuss the NAD pathway in human cells and its possible links to aging and health. We evaluate how supplementation can augment molecules in the NAD pathway; we compare NAD, NMN, and NR, different routes of administration, their safety, and bioavailability. Then, we discuss the broader research and clinical literature on longevity to decide if supplementation with NAD, NR, NMN, rapamycin, or resveratrol can indeed extend lifespan.
Finally, we each describe our supplement regimens and compare the role of supplementation to behaviors such as sleep, nutrition, and exercise for longevity. We also discuss whether tests of biological age are true indicators of aging and whether normal radiation levels increase cancer risk.
Listeners of this episode will learn if supplements purported to improve lifespan show any efficacy and the behaviors and other factors that can prevent disease and extend lifespan.
Access the full show notes for this episode at hubermanlab.com.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
LMNT: https://drinklmnt.com/huberman
Levels: https://levels.link/huberman
Eight Sleep: https://eightsleep.com/huberman
Timestamps
00:00:00 Dr. Peter Attia, NAD Pathway
00:02:31 Sponsors: LMNT, Levels & Eight Sleep
00:06:38 Categories of Longevity Approaches
00:17:22 Peter’s Supplements; Rapamycin & Research Data
00:25:01 NAD Pathway: Energy & DNA Repair; Knock-Out & Knock-In, Klotho
00:30:35 Sponsor: AG1
00:32:25 Yeast, Sirtuins, Caloric Restriction & Lifespan
00:38:56 Sirtuins, Transgenic Mice, Gender & Lifespan
00:43:42 DNA Repair, Sirtuins, Cancer; Resveratrol
00:53:31 Perform with Dr. Andy Galpin Podcast
00:54:18 NAD & NADH, Reactive Oxygen Species (ROS), Mitochondrial Health
01:02:17 NAD vs NR vs NMN Supplementation; IV & Oral Routes
01:11:33 NR vs. NMN, Doses, Side Effects; Interventions Testing Program
01:17:43 Fatty Liver Disease & NR; NMN & Glucose; Clinical Significance
01:25:17 Safety & FDA, NMN & NR Supplementation; Skin Cancer Benefits
01:30:38 Longevity, NR & NMN Supplementation, Inflammation
01:41:00 Rapamycin & Immune Function
01:44:37 Biological Aging Tests, Chronologic & Biologic Age; Vigor
01:55:24 Radiation & Cancer Risk
01:58:12 Tool: Self-Care in 50s-70s & Aging; Energy Decline
02:07:12 Tool: Exercise Timing & Energy Levels
02:11:22 Peter’s Supplements
02:18:46 Andrew’s Supplements
02:24:34 Tool: Supplement Use vs. Critical Behaviors; Titanic Analogy
02:26:52 NAD Pathway Supplementation for Longevity?
02:28:52 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, YouTube Feedback, Social Media, Neural Network Newsletter
Disclaimer
Huberman Lab
enJuly 29, 2024
Related Episodes
48: Is Coffee/Caffeine Right For You?
Marcus is chatting all about coffee and how to know whether it’s right for you. Specifics include…
- How does coffee/caffeine work?
- How long do the effects last?
- Individual tolerance
- Potential benefits
- Potential downsides
- Synthesized caffeine vs. ‘naturally occurring’ caffeine
- Take home points
Please share, subscribe & ENJOY!
--
Would you like to be coached by Marcus? Contact him HERE!
Connect w/ Marcus:
#70 Why Sleep is the Most Important Pillar of Health with Professor Matthew Walker
This interview originally aired 12 months ago as a 2 part conversation, which have proved to be two of the most popular episodes that I have released so far. Many listeners have asked me to re-release them as one single conversation so that they can listen from start to finish without interruption, so here it is!
Sleep is one of the most undervalued components of our health, yet neglecting it can have devastating consequences. In this episode, I talk to world-leading sleep researcher, author of the international best-selling book ‘Why We Sleep’ and Professor of Neuroscience and Psychology, Matthew Walker. We discuss everything you ever needed to know about sleep. Matthew shares some brilliant tips to combat jet lag, explains how sleep can enhance athletic performance and decrease risk of injury and reveals just how much caffeine consumption can impact sleep. We explore the reasons behind the current global sleep-loss epidemic and how sleep deprivation can affect every aspect of our health – from our blood sugar levels and our risk of heart attack to our mental health. Finally, we discuss alcohol’s impact on sleep and the staggering financial costs associated with lost sleep. Matthew also shares what he has changed in his own life since starting his research. This is an invaluable conversation – I hope you enjoy it!
Please note: Matthew has agreed to do a follow-up podcast to answer any questions you may still have about sleep. Listen and let me know which questions you would like me to put to Matthew via my closed Facebook group (Dr Chatterjee 4 Pillar Community Tribe), where you can also discuss other podcast episodes and any lifestyle changes that you are trying to make.
Show notes available at drchatterjee.com/70
Follow me on instagram.com/drchatterjee/
Follow me on facebook.com/DrChatterjee/
Follow me on twitter.com/drchatterjeeuk
DISCLAIMER: The content in the podcast and on this webpage is not intended to constitute or be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website.
Hosted on Acast. See acast.com/privacy for more information.
#48 Eat Your Way to Better Energy with James Collins
“Our body is our own high-performance vehicle and our engine is our metabolism turning our food into energy.”
Who doesn’t want to achieve their personal best – whether it’s at work, during an exercise class or playing with their children? Yet how many of us think about how we are fuelling our bodies to cope with the demands of the day? Elite sports nutritionist, James Collins, has worked with the likes of Arsenal FC, England Football and Team GB to ensure they are on peak form when it counts. He believes that there is too much focus on aesthetics and not enough on energy and how we use food to fuel our bodies. James discusses simple food principles that we can all follow to feel at our best in our daily lives. We also discuss how sleep and caffeine can affect performance. And, how we are all more capable than we think we are at any age. I hope you enjoy this conversation! Lack of energy is a common complaint that I see in my practice – I have therefore created a FREE energy video-series. You can sign-up to watch it on my website: drchatterjee.com/subscription/
Show notes available at drchatterjee.com/jamescollins
Follow me on instagram.com/drchatterjee/
Follow me on facebook.com/DrChatterjee/
Follow me on twitter.com/drchatterjeeuk
DISCLAIMER: The content in the podcast and on this webpage is not intended to constitute or be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website.
Hosted on Acast. See acast.com/privacy for more information.
Tired Of Being Tired?! READ THIS.
You can’t cheat sleep.
Over the years, we’ve learned to sacrifice sleep. I’ll just stay up later, I’ll wake up earlier…
But, you’re actually sacrificing so much more than your sleep. By shortchanging your sleep, you are compromising:
Your mood
Your performance
Your hormonal balance
Even your immunity
And, so much more…
We sat down and talked with Dr. Joseph Ojile of the Clayton Sleep Institute in St. Louis and learned some things that will change the way you think about sleep.
First, start thinking of sleep as a pitcher of water.
When you go to sleep at night, your pitcher is empty. While you sleep, you are filling up that pitcher with water, or energy.
As you go throughout your day, you are emptying out that pitcher.
If you are sleep deprived, you are pouring from an empty cup.
If you are constantly moving around your sleep/wake times, your hormones can’t keep up. They’re misaligned. It’s as if you got on a plane and flew to Paris. You’ve effectively given yourself jet lag and you didn’t even get to see the Eiffel Tower.
Dr. Ojile gave us so much great intel, including:
- The positive results they’ve seen from low dose melatonin (Exactly how much to take and when to take it)
- How sleep and weight loss are related
- How much sleep you need (it’s written in your genetic code)
- What to do when stressors wake you up in the middle of the night
AND, you know what's crazy? Most of us are doing the exact OPPOSITE of what we need to be doing and, in effect, we are training our brain to continue to keep waking us up in the middle of the night.
While 2020 has been a challenging year, many people have used it to really dig down into better sleep habits, exploring what works best for them. Don’t expect bad sleep habits to be fixed overnight. Just like with exercise and diet, it takes consistency and stability.
We’ve jam-packed all this intel and more into this podcast for you!
The Clayton Sleep Institute is a leader in diagnosing and treating a full range of sleep disorders, providing both in-clinic and home sleep tests. Talk to your doctor about seeing them because – at the end of the day - sleep is the most basic form of self-care.
Learn more about them at claytonsleep.com.
Again, so appreciate you taking the time to listen to our podcasts and share your thoughts, ideas, and comments. And, if you have any topics you would like us to discuss in future podcasts, please email me and let me know. The best ideas always come from you.
Much love, xoxo
Smiles,
Lors
#250 Why Sleep is the Most Important Pillar of Health with Professor Matthew Walker (Re-Release)
This is the first in a series of re-released episodes from the Feel Better Live More back catalogue. I originally recorded this conversation over 4 years ago and Professor Matthew Walker is one of our most popular guests on the podcast.
Sleep is one of the most undervalued components of our health yet neglecting it can have devastating consequences. In this episode, I talk to world-leading sleep researcher, author of the international best-selling book Why We Sleep and Professor of Neuroscience and Psychology, Matthew Walker.
We discuss everything you ever needed to know about sleep. Matthew shares some brilliant tips to combat jet lag, explains how sleep can enhance athletic performance and decrease risk of injury and reveals just how much caffeine consumption can impact sleep. We explore the reasons behind the current global sleep-loss epidemic and how sleep deprivation can affect every aspect of our health – from our blood sugar levels and our risk of heart attack to our mental health.
Finally, we discuss alcohol’s impact on sleep and the staggering financial costs associated with lost sleep. Matthew also shares what he has changed in his own life since starting his research. This is an invaluable conversation – I hope you enjoy it!
Thanks to our sponsors:
https://www.vivobarefoot.com/livemore
https://www.athleticgreens.com/livemore
Order Dr Chatterjee's new book Happy Mind, Happy Life:
UK version: https://amzn.to/304opgJ
US & Canada version: https://amzn.to/3DRxjgp
Show notes available at https://drchatterjee.com/250
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DISCLAIMER: The content in the podcast and on this webpage is not intended to constitute or be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or qualified health care provider with any questions you have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website.
Hosted on Acast. See acast.com/privacy for more information.