cognitivefunction

Welcome to episode 167 with guest Tara Youngblood!

This episode is all about the recipe for effective sleep.

To view full show notes, more information on our guests, resources mentioned in the episode, discount codes, transcripts, and more, visit https://www.drmindypelz.com/ep167/.

My guest, Tara Youngblood, is the founder and CSO and Co-Founder of Sleepme Inc./Chilisleep, a company that creates award-winning technologies and apps that are changing the way the world sleeps. Their Chili Cool Mesh signature product has been used by Presidents, celebrities, and CEOs.

A leading sleep authority, Tara has given a TEDx talk on the recipe for effective sleep. In addition, she has spoken for: National Sleep Foundation, Charlotte Science Museum, Wellness conferences, and Health Optimization Summit.

Check out our fasting membership at resetacademy.drmindypelz.com.

Please note our medical disclaimer.

On this episode I interview Neuroscientist Professor Andrew Scholey, who has published hundreds of articles on the neurocognitive effects of natural foods. There is so much great information in this episode about what you can be doing (and eating) to improve your brain health, focus and attention. 

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Why do some people remain fit and healthy in their later years while others become increasingly frail?  

Researchers from Kings College London have been following thousands of twins for 30 years in an effort to understand how each of us ages differently. And some of their findings will surprise you!

In today’s episode, Jonathan speaks to Claire Steves to better understand what all this means, shedding light on how aging works and what we can do about it:

• Dr. Claire Steves is a senior lecturer at King's College London, a medical doctor, and the clinical director at TwinsUK

Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide

Timecodes:

00:00 - Introduction

00:10 - Topic introduction

01:39 - Quickfire questions

03:16 - Claire’s work during the pandemic

05:17 - What happens in our bodies when we age?

08:26 - Genes and aging

09:33 - What factors affect aging?

11:39 - Effects of physical activity

12:23 - Microbiome effects on aging

13:33 - Claire’s research

19:11 - What evidence is there that we can slow the effects of aging?

21:44 - What are some modifiable factors that can help reduce aging effects?

23:06 - Alzheimer's and dementia

28:21 - Stimulating your brain

29:45 - The importance of social interaction for the brain

31:02 - Diet. health and aging

35:27 - Menopause

37:30 - Actionable advice about maximizing health while aging

39:14 - The biggest myth about aging

42:20 - Summary

43:41 - Goodbyes

43:50 - Outro

Episode transcripts are available here

Find Claire’s publications here

The UK’s largest adult twin registry - Twins UK

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View the Show Notes Page for This Episode

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In this special episode of The Drive, we have pulled together a variety of clips from previous podcasts with sleep expert Dr. Matthew Walker to help listeners understand this topic more deeply, as well as to identify which previous episodes featuring Matt may be of interest. In this episode, Matt gives an overview of why we sleep, the stages of sleep, and sleep chronotypes, and he provides tips to those looking to improve their total sleep and sleep efficiency. Additionally, Matt discusses the pros and cons of napping, and gives his current thinking on the effects of blue light and caffeine on sleep. Finally, Matt explains the dangers of sleeping pills and reveals what he believes are the most useful alternatives for someone struggling with sleep, such as those with insomnia.

We discuss:

• Evolutionary reasons to sleep [2:15];
• Stages of sleep, sleep cycles, and brainwaves [10:00];
• Understanding sleep chronotypes and how knowing yours could help you [25:45];
• Defining sleep efficiency and how to improve it [36:15];
• Correcting insomnia: a counterintuitive approach [38:45];
• Pros and cons of napping, and insights from the sleep habits of hunter-gatherer tribes [41:30];
• Sleep hygiene, wind-down routine, and tips for better sleep [50:15];
• The optimal room temperature and body temperature for the best sleep [59:30];
• Blue light: how Matt shifted his thinking [1:08:30];
• Caffeine: how Matt has adjusted his hypothesis [1:14:45];
• The dangers of sleeping pills, useful alternatives, and cognitive behavioral therapy for insomnia [1:19:45];
• More.

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During this Inside Look Bedros talks epigenetics, cognitive performance, and data surrounding Covid with best selling Author Shawn Stevenson.  Dive in as Shawn shares his knowledge and  on nutrition, food, and how we can become healthier.  Tune in for some valuable hacks surrounding Magnesium and Omega’s from Shawn Stevenson’s book “Eat Smarter.”

• 00:37 - Welcome Author of “Eat Smarter” and “Sleep Smarter” Shawn Stevenson.
• 03:20 - Food is much more than our weight, Shawn explores all the parts of our body food impacts. 
• 06:12 - Bedros asks Shawn to dive deeper into what epigenetics means.
• 13:32 - Our genes expect us to do certain things like eat real foods.  Learn what happens when we get away from that. 
• 14:44 - Shawn touches on the large increase in Diabetes and Heart Disease since Covid struck.
• 15:30 - Shawn shares more on epigenetics and on the biology of fear. 
• 21:59 - Hear how stress can compromise a rather healthy person’s immune system.
• 23:50 - Bedros asks Shawn to share why he thinks the virus is happening now.
• 31:23 - Shawn explains why a pharmaceutical approach to Covid will not work and how we need to get people healthier.
• 35:30 - Shawn encourages listeners to look at the data out there. There is another side of the story that is being censored.  
• 38:35 - Source site: Shawn recommends looking up on Google, “Johns Hopkins third leading cause of death medical error” to start your research.
• 41:40 - Bedros speaks on what we can control, what we are eating and how he can help his listeners improve their lives to operate better. 
• 42:33 - Shawn answers Bedros’s questions on how we optimize ourselves where eating is concerned. 
• 43:52 - Number 1: Hydration and your Brain! What is your water routine and how water is so important to your brain and body function. 
• 46:36 - Number 2: Electrolytes and how they contribute to your brain talking to your body. 
• 51:44 - Bedros speaks to the excellence of Shawns new book “Eat Smarter” and how talented he is at breaking down science in a fun and easy way to grasp.
• 53:38 - Shawn shares extraordinary hacks about cognitive performance surrounding Magnesium and Omega’s.
• 1:09:53 - Pick up your copy of Shawn Stevenson’s “Eat Smarter” on amazon, at Target, Barnes and Nobles, and wherever books are sold.&

There are medications that worsen cognitive function and all mental health providers should be aware, and work on optimizing sensorium. In this episode, we'll cover a spectrum of sensorium disruptions and medications that you need to look out for. 

Link to Blog.

Link to Resource Library. 

What are the best diets for the brain and cognitive function?  

How much does diet influence our sensorium?

What particular foods are important?  

How do we change our genes to optimize our brain?

For PDF with citations and detailed notes go to: My Resource Page

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In this episode I go over a 75 year Harvard study on the keys to human happiness. It is the longest single study on humans ever recorded and has some very interesting keys to living a happy life.

Whether it's Art Garfunkel's mathematics degree or the structure of the chromatic scale, it's easy to correlate music and math. But why are so many musical minds also well suited for number crunching? Tune in to learn more about music and math.

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