Optimize 4 Life

Optimize Your Circadian Rhythm

Three Angels Broadcasting Network

Program transcript

Participants: Dick Nunez & Jay Sutcliffe (Host), Lisa Nunez


Series Code: OFL

Program Code: OFL000004A

00:01 People are spending massive amounts of money
00:02 to try and get more rest.
00:04 They don't realize how much their lifestyle affects that.
00:08 So we're gonna talk to you about
00:09 how to optimize your lifestyle
00:11 next on Optimize 4 Life.
00:37 Hello, I'm Dick Nunez, exercise physiologist.
00:41 And I'm Jay Sutliffe, professor and registered dietician.
00:44 Dick, this week, week number four
00:47 of this 13 weeks of Optimize 4 Life,
00:50 we're hoping people are coming along,
00:51 they have their exercise down
00:53 their personalized fitness program going,
00:55 they're tweaking in.
00:57 Now they have their diet down,
00:58 they're adding more green salads
01:00 and things like that.
01:02 Well, this week we need to talk about
01:03 the circadian system of the body.
01:06 Circadian rhythms, the internal biological clock.
01:09 Now, it's interesting
01:10 that most people think that it's just women
01:12 that have a biological clock that's ticking.
01:14 Every human being, okay, every organism that's alive
01:18 has this internal biological clock.
01:21 So the circadian rhythms of the body.
01:23 Circa means about,
01:28 Adian means about 24 hours.
01:30 So this 24 hour clock in the body, okay,
01:33 we need to try to synchronize our lifestyles
01:37 to the internal rhythms of the body
01:40 rather than trying to force our body
01:43 into a way we want it to operate.
01:45 So let's talk what are some of the basics
01:47 that you would tell somebody
01:49 about their internal biological clock
01:51 and how can we synchronize with that?
01:54 Well, what I try and get across to people is first of all,
01:57 try and keep regular hours.
01:59 Even on the weekend lot of people go, okay, wow,
02:02 I'm through that.
02:04 So I'm gonna stay up really late and sleep in later,
02:07 then they do it again a second night,
02:08 then Monday morning comes along,
02:10 and they got to get up to work again they go,
02:11 I feel terrible.
02:13 Well, there is a reason for that.
02:14 You just threw your rhythm totally out of whack
02:17 by staying up really late and getting up late.
02:20 Also I'm trying to get people have their meal pattern
02:23 in regular sequences as well.
02:26 So if you are eating at a certain time a day,
02:28 try and stay consistent with that,
02:30 otherwise you start throwing your body off.
02:32 Okay.
02:33 So that's the tuning the body in your lifestyle
02:36 to meet what's supposed to be going on inside.
02:38 Right.
02:40 Okay, the circadian rhythms synchronizing it.
02:42 And when I say the word synchronize,
02:44 I get a picture in my mind of synchronize swimming.
02:46 Can you think of that or even rowing.
02:49 You see a rowing team going across the water in sync.
02:53 You get little bit off, what's gonna happen?
02:56 Yeah, you gonna stuck on a circle.
02:57 So going in circle, so really what we're talking about
02:59 is the biological clocks running inside.
03:02 So it seems to me that we need to talk a little bit
03:05 about the light darkness cycle that naturally occurs outside.
03:10 Okay, we typical push the snooze button as Americans,
03:14 we hit that several times,
03:16 so we sleep pass the snooze and then we rush out.
03:18 Eat a pork breakfast,
03:20 don't exercise because we are in a hurry.
03:22 We get out, we're running
03:24 and we're always playing catch up throughout the day
03:26 and when we start out with a bad breakfast,
03:28 we spike the blood sugars,
03:29 or the blood sugars are too low.
03:31 They're bouncing around all day long.
03:34 Okay, so then we get through the day
03:35 and then we eat more food as we go on, okay.
03:38 And people that get poor sleep tend to eat differently
03:42 than people who get well rested.
03:44 We heard some of that.
03:45 Oh, absolutely. Okay.
03:46 And then we get down to the end
03:48 and then we get close to bedtime
03:49 and we start releasing those hormones
03:51 called melatonin,
03:52 it tells you to do, you are getting groggy,
03:54 you're starting to go to sleep.
03:55 We typically just turn everything off and go to bed,
03:57 don't we as Americans?
03:59 We don't, do we?
04:01 We actually take stimulants in, turning the lights on,
04:05 turning the music up, getting on our phones
04:07 and our computers, we actually stimulate the body
04:10 even more and so then we go to bed later.
04:13 And people don't realize what's happening to them,
04:15 when they're watching television
04:17 or they are on the computer and so on,
04:18 and then they're going, okay,
04:20 I'm gonna shut that up and go to bed,
04:21 and they're like, okay, now I'm gonna try to sleep.
04:23 And when you look at the body, the peduncle gland in the brain
04:27 is releasing a chemical where it starts get dark
04:30 telling you it's time to go to bed
04:32 and that's why during the winter time
04:34 people typically want to go to bed sooner
04:37 and sleep more because it gets light later
04:40 as opposed to summer time when they might find themselves
04:43 staying up later and getting up earlier
04:45 because again they're rising with the light
04:47 because when that...
04:49 When the light hits your eyelids,
04:51 and of course if you are sleeping
04:53 and somebody comes into your room
04:54 and turns the light on,
04:56 you know, that's happened even though
04:58 your eyes are closed
04:59 because you still see the light.
05:01 And so people when it gets daylight,
05:02 the light hits your eyelids, they know it's getting light,
05:05 the body is producing chemicals to wake you up.
05:07 But yeah, lot of times we just ignore them
05:09 and throw the blankets over our head.
05:11 Now, where you and I live,
05:12 we're in a little bit of an more advantageous situation
05:16 because we don't do time change,
05:18 we both live in Arizona
05:20 and so we get little more consistency
05:23 as far as hours go.
05:24 And of course this is my fall first for year in Arizona.
05:27 And I'm looking forward
05:28 to not having to go through that switch so,
05:31 because it does help your rest cycle
05:33 and keep your body in good rhythm.
05:35 That's interesting because
05:36 some of the research studies have shown
05:38 that when we spring forward,
05:40 okay, jump forward, it throws it off
05:42 lot of extra accidents, some things like that,
05:44 it takes a while to adjust to that.
05:46 They don't like falling back,
05:47 but they really don't like springing forward.
05:49 That's right. That's' right.
05:50 So I've coined, I think the only thing
05:51 I've ever invented myself is this slogan called
05:54 "cooperation with intended operation.'
05:58 ' So we need to cooperate
06:00 with the way the internal rhythms of the body
06:02 want to operate.
06:05 And it's interesting that they put people in caves,
06:08 underground caves,
06:09 took 'em away from all external stimulus,
06:11 light, dark, watch
06:13 and they basically synchronize to about
06:15 24 and a quarter hours.
06:17 Okay, and then they start getting actually
06:18 when they're down there long enough,
06:20 they synchronize their bodies
06:22 and get into a nice tight rhythm,
06:24 okay, you bring that out.
06:25 So talking about eating on a regular basis, okay,
06:31 so that type of thing.
06:32 But cooperating with the internal rhythms of the body
06:35 and making that work,
06:37 but there is also a seven day cycle.
06:39 Have you seen this latest research,
06:40 that's been around?
06:42 Oh, you've talked to me about it.
06:43 Okay, it's called circaseptan rhythm around seven days.
06:47 There is an internal biological clock in the body
06:50 and actually find it outside the body
06:52 but we see inside the body, we see bone growth.
06:56 We see rejection of different transplanted organs
06:59 every seven days.
07:01 So what do you think about that,
07:02 not only being on a 24 hour rhythm
07:05 but a seven day rhythm.
07:08 Well, it sounds typical of my life.
07:10 What a concept?
07:12 All right.
07:14 You know, it just...
07:15 The body is designed to follow the path of God put us on,
07:19 and so often when people get ready to go to bed,
07:23 what's a very common thing they'll do,
07:25 they have what, a bedtime snack.
07:27 That's right.
07:28 That's always been the crazy thing,
07:30 I was raised with that.
07:31 I did that as a kid.
07:32 Yeah, I was raised with that.
07:34 Ice creams and strawberries.
07:35 And my dad, every night before bed,
07:37 he would have sugar and milk.
07:38 That was me.
07:39 And as his years rolled on,
07:42 the doctor told him that he needs to stop drinking.
07:44 Well, my dad didn't drink,
07:46 he didn't have a drinking problem at all.
07:48 But he was developing cirrhosis of the liver, Jay,
07:50 not by what he was drinking but by what he was eating,
07:53 because what happens when you take sugar and milk
07:55 and put them together.
07:57 You're making alcohol. You're making alcohol.
07:59 And so, and I was raised that way
08:01 to have that bedtime snack
08:02 but then as you start to analyze this
08:05 and you find out that when you're going to bed,
08:08 you want certain things to happen.
08:09 And one of the big things we want is that
08:12 human growth hormone to be released
08:14 and as we get older that naturally starts going down.
08:18 When we were young,
08:19 we could do pretty much anything,
08:21 and your body is gonna bounce back.
08:22 You know, if you get hurt, I always tell people this,
08:25 when you were 10 years old, you twist your ankle,
08:28 two days later you're running around again.
08:31 When you are 20,
08:33 well, it might be a week or two.
08:35 When you are 70,
08:37 you are down for couple of months
08:38 'cause your body isn't recovering as quickly
08:40 and human growth hormone is released at night
08:43 while you sleep especially during the early hours.
08:46 You probably heard before, the sleep of before midnight
08:48 is twice as valuable as sleep after midnight.
08:50 That's 'cause you are working with the body's rhythms.
08:53 And so when you eat something before bed,
08:56 you're releasing that hormone
08:58 that you talk about so much and that's insulin.
09:00 When that's released, human growth hormone isn't.
09:03 So your body is working on digesting food
09:05 and instead of resting, it's working.
09:07 And so you're not getting any human growth hormone,
09:10 and so human growth hormone has been looked at
09:13 as kind of the super thing that people gonna take
09:16 to keep themselves younger, a lot of actors and athletes
09:19 on human growth hormone,
09:21 because it gives them that extra edge.
09:23 But here is the thing Jay, if you do aerobic exercise,
09:27 you can raise your human growth hormone 100 percent.
09:31 If you do resistance exercise,
09:33 you can raise human growth hormone 400 to 800 percent.
09:38 Now, if you do it medically,
09:41 not only it's gonna have side effects
09:43 but it's also going to be very, very expensive,
09:47 that's why it's considered a drug
09:48 for the very, very wealthy.
09:50 But this human growth hormone production
09:53 is vital to recovery,
09:55 and so lot of people just fight on recovering.
09:57 Then you also mention the melatonin.
09:59 You have the tryptophan, to serotonin to melatonin
10:03 and that takes place while you rest
10:04 and takes place most effectively again
10:07 in the early hours of sleep
10:08 and so, if we're not getting those proper chemicals,
10:12 our body is gonna start fighting back.
10:14 And you look at any type of research,
10:17 it talks about depression, so many other things,
10:19 our cortisol level is going off the chart
10:21 which is a negative effect on the body's normal chemistry.
10:26 And if you are not getting adequate sleep
10:27 during the proper time frames, you're gonna suffer.
10:31 Okay, so what we're looking at right now
10:33 is we are looking at the balance
10:35 of the whole lifestyle.
10:37 Exactly.
10:38 So many times people look at a fitness program
10:40 and they say, I exercise, I'm eating really well,
10:43 but what about the rest of the balance
10:45 about getting up at a regular time.
10:47 How about that, Dick, about getting up on a regular time,
10:49 not only going to bed at a regular time,
10:51 but getting up even on the weekends.
10:53 Yes.
10:54 We sabotage our own programs
10:56 by staying up late on the weekends,
10:58 getting up late, okay,
10:59 and so we're looking at that,
11:01 then we're looking at a seven day cycle
11:03 and there is even some early research coming out.
11:05 Now, where it looks like possibly
11:06 there is annual rhythm in the body,
11:09 a circa annual rhythm of the body.
11:12 So that's interesting.
11:13 Sounds like a lot of people have
11:15 a lot of time in their hand.
11:16 That's what researchers do, Dick.
11:18 They go and do these things and then we come here
11:20 and talk about them, okay.
11:23 So what we're gonna do next is we're gonna go...
11:26 Last time we talked about green salads,
11:28 okay, doing greens.
11:29 And the first thing people want to talk about is
11:31 what can I put on them.
11:33 What about some dressings,
11:34 making dressings out of seeds and nuts.
11:36 Have you ever done that?
11:38 Well, I just love to have avocado on that,
11:40 I think it's absolutely awesome,
11:42 but I know that there are a lot of...
11:44 I've never had been a real smears and spreads guy.
11:47 Okay.
11:48 But I know that Chloe have some wonderful recipes
11:51 and again you're kind of a Chloe kind of server
11:54 of her fine food so...
11:56 I like to test our products for her.
11:58 Okay, what we're gonna do,
11:59 this week Chloe is gonna show us
12:01 how we can kind of dress up our salads
12:04 and maybe even put some dressings and some toppings
12:06 and things together
12:08 that we can complement other foods,
12:09 but they are not just to fluff the food,
12:12 it's also there is ingredients in there that actually help us
12:15 get the nutrients we need so we can get fit rest
12:18 and actually keep them anti-inflammatory
12:20 'cause lot of people don't rest well, Dick,
12:22 because they have inflammation.
12:24 Okay so we're talking about nutrients in our foods
12:27 that can help extinguish the fire and keep that down.
12:31 So she is not going to be showing us
12:32 how to make Thousand Island dressing and...
12:34 But probably not maybe... Ranch dressing.
12:35 Well, people, maybe we can alter that,
12:37 we could help them in the future,
12:39 alter and take their great recipes.
12:41 So what happens when people do have like
12:42 Thousand Island dressing or Ranch dressing
12:44 that they're gonna buy out of a grocery store.
12:46 Okay, typically when you look at the ingredient list
12:48 is this longer than some...
12:51 Sometimes the alphabet in the phonebook
12:53 and certain names.
12:54 Okay, so what we want to do is I want to minimize those things
12:57 and not bring in these fake food ingredients
12:59 and things like that,
13:01 but we want to bring in real nutrients,
13:02 real phytochemicals and things like that,
13:05 that taste good.
13:07 Now, remember all these recipes we are sharing with people,
13:09 they are restaurant tested.
13:11 Remember Chloe and I had two different restaurants, okay.
13:14 Thousands of people have eaten these foods.
13:17 Okay, and they are not just health nuts
13:19 that would come in, they want food from scratch,
13:21 and so these recipes that we are giving to people
13:23 not only in our website but right here
13:25 when Chloe gets in there
13:27 and gets going on her part of the program,
13:30 but they're restaurant tested recipes, okay,
13:33 so we're competing with Thousand Islands
13:35 and Ranch and things like that,
13:37 and in the sense sometimes
13:38 people's taste buds need to take time to switch over,
13:41 'cause you are not eating a stimulating diet
13:43 with a lot of sugars and lot of stimulants in 'em.
13:46 So let's break down and go to Chloe
13:48 and she can show us some cool recipes for dressings,
13:53 spreads and things like that.
13:56 Hi, in this session we're going to be
14:00 talking about spreads, dressings and toppings.
14:03 And this is also a way
14:05 to incorporate healthy fats into your diet.
14:08 So we're gonna be doing three things today.
14:10 We're going to be doing a melty cheese
14:13 which is like a nut cheese where we gonna use
14:16 couple of different types of nuts and seeds in there.
14:19 We're going to be making a hummus
14:21 and we're going to be making a garlic feta dressing.
14:25 Okay we're gonna start our melty cheese,
14:28 and for this melty cheese
14:30 we're going to add a quarter cup,
14:32 I like to do even round number.
14:34 So we're doing a quarter cup of cashews
14:37 and then a quarter cup of the sunflower seeds.
14:42 We're also going to put in a quarter cup of oats,
14:49 quarter cup of nutritional yeast,
14:55 and for color and a little bit of flavor,
14:58 we're gonna use red pepper.
15:01 So we're gonna put our quarter cup of red pepper in.
15:08 We're also adding half a tablespoon of salt
15:13 and onion powder.
15:17 And then to give it that little zip,
15:21 we're gonna add a tablespoon of fresh squeezed lemon.
15:27 Let's go tablespoon and a half.
15:30 A fresh squeezed lemon.
15:32 So now that we have that all together,
15:36 we're gonna add a cup of boiling water to this.
15:40 I'd like to add hot water
15:42 because the hot water helps the nuts
15:45 kind of disappear when you blend them up.
15:49 So had a cup, about a cup there,
15:54 and then I put my top on
15:57 and turn it upside down
15:59 and get everything down to the bottom,
16:01 so we can blend this up.
16:07 Okay, we have an additional cup of water
16:09 boiling on the stove
16:11 and we're gonna add our mixture.
16:16 We want to kind of stir it as it goes in
16:18 so it doesn't clump.
16:20 Okay, see how our cheese is thickening up.
16:25 This would be great to use in some of our other recipes.
16:30 All right, next we're gonna make hummus.
16:32 Now, today we are using garbanzo beans
16:35 but you can use any type of bean you want to.
16:38 And I'd like to have it heated up,
16:40 so I have them heated up,
16:42 and we're gonna pour them into our blender bullet.
16:48 And to that we're going to add
16:52 two tablespoons of lemon.
16:58 We're gonna add a large garlic clove.
17:00 Now, you can put lots of garlic in hummus.
17:03 Traditionally also olive oil is a big part of hummus
17:07 but we are only putting in one tablespoon today.
17:12 Now, the key ingredient to hummus
17:15 with garbanzo beans is tahini.
17:18 So we're gonna add a quarter cup of tahini
17:21 to our mixture today.
17:27 Okay, now we have all our ingredients in our bullet,
17:32 and we're gonna blend this altogether now.
17:41 You see how nice and thick it got.
17:46 And as it cools it thickens as well.
17:51 Our hummus is ready to serve.
17:56 Now, we're ready to make our garlic feta dressing.
18:00 So we're going to start with a cup of cashews.
18:05 And once again because we're blending this,
18:07 I love to use hot water because it helps the nuts
18:11 soften and blend in nicer.
18:14 So we'll be putting water, water in here.
18:20 We're gonna ahead and add just a tiny bit of honey
18:22 just for a sweetener here.
18:26 Just one tablespoon.
18:28 We're gonna add tablespoon of brown rice flour,
18:31 teaspoon of salt,
18:33 a teaspoon of nutritional yeast,
18:35 tablespoon of onion chopped up
18:37 and two nice size cloves of garlic.
18:42 Go ahead and put that on.
18:44 Once again, go back to our blender,
18:47 make sure everything comes to the bottom
18:49 so we can blend this well
18:52 and here we go.
18:58 Okay, we're adding a quarter cup of water.
19:07 Now, the same base can be used in two different ways,
19:11 so I'm gonna show you both ways.
19:13 We're gonna pour half of our mixture
19:14 into each bowl.
19:21 Okay.
19:23 You can either add for texture
19:27 some shredded tofu
19:31 or avocado.
19:34 So we're gonna add in
19:37 a half a cup of our shredded tofu
19:43 into our first bowl.
19:45 When picking an avocado, I always like to pick the ones
19:48 with the stem still in tact.
19:51 And we'll just start scooping it into our dressing
19:55 or you can just squeeze it out either way.
20:00 Stirring in our avocado
20:03 and we'll also stir in our tofu.
20:10 All right, one base, two great dressings.
20:16 We're ready for our exercise component
20:18 and during this program we're just showing you
20:21 little segments of exercise
20:22 and you actually get full workouts
20:24 by going to optimize4life.org.
20:27 We have a lot of videos
20:28 for also to different situations
20:31 and for different people, seniors, rehab,
20:35 women, men, bulking up, trimming down, whatever.
20:38 And so today we're gonna work on something for the shoulders
20:42 and this is a very important area
20:44 and reason why is because, Lisa,
20:46 when people get older,
20:48 two-thirds of all women over the age of 75
20:51 can no longer put 10 pounds over their head.
20:55 One of these. One of those.
20:57 And what does that mean practically is they no longer
20:59 can carry their own groceries,
21:01 very hard for them to get off the floor
21:02 if they happen to fall.
21:04 They can't pick up their grandchildren anymore,
21:06 so the reality is that they are just losing the weakness
21:08 but it's not just women,
21:10 so there is two-thirds of all women
21:13 and one-third of all men over the age of 75
21:16 can no longer put 10 pounds over their head.
21:18 And that's very sad because
21:19 we should still be able to live a very full
21:22 and abundant life even at the age of 75,
21:24 if we simply just keep exercising and working out.
21:28 So, and of course you and I both seen
21:30 numerous seniors get very, very strong,
21:33 and we have people at our facility right now,
21:35 they're 85 and doing absolutely fabulous.
21:38 So, Lisa is gonna get into what we call
21:40 a soft knee position with her legs
21:43 and also this exercise can be done
21:46 very effectively in a chair where you can sit down
21:48 and have a back brace and she gonna bring
21:51 the weights up to her shoulders
21:52 and she's gonna go ahead and press up.
21:55 Now, one thing I want you to notice is you only gonna
21:57 come down to a 90 degree bend of the elbow
21:59 and then back up again.
22:01 Because sometimes when we go down too far,
22:04 we can get an overstretch down this area
22:07 of some of those muscles and causes some pain
22:10 especially in levator scapulae area.
22:13 Okay, push up.
22:14 Now, let's rotate the grip a little bit her.
22:17 Let's go that way. Okay, push-up.
22:19 Lot of times people need to switch
22:21 to a more neutral grip
22:24 because that will help them to have less shoulder pain.
22:27 Now we can also do and rotate as you push up Lisa,
22:30 so you're gonna begin, now rotate as you push up.
22:32 There you go, now back down.
22:34 And there is also another good way
22:35 to enhance a little more deltoid activity.
22:38 In fact, Arnold Schwarzenegger introduced this.
22:41 In fact he did all the way around to the front
22:44 and then pressed up and turned it
22:46 and they started calling it the Arnold press.
22:49 But just a way of engaging more muscle fiber
22:52 and that helps strengthen the shoulder area.
22:54 Okay, that's good.
22:56 And by keeping them at 90 degree,
22:59 we're gonna minimize the amount of stress we put on
23:02 that shoulder girdle but still give a good enough
23:05 range of motion to stimulate and develop the deltoids.
23:08 And the deltoid muscle very important muscle
23:10 that it's like the cap of the shoulder
23:13 and you have three different bands on there,
23:14 you have the posterior deltoid,
23:17 the medial deltoid and the anterior deltoid
23:20 and the shoulder presses will help
23:22 work most aspects of that.
23:23 Well, pretty much all aspects of that.
23:25 Okay, Lisa, thanks a lot, appreciate it.
23:28 And now we're coming back to Dr. Sutliffe
23:32 and we're gonna talk a little bit more now
23:34 about how to rest properly.
23:36 Dr. Sutliffe, what do you got for us?
23:38 Okay, let's talk now,
23:39 we've talked a little bit about circadian rhythms,
23:41 24 hour rhythms,
23:43 circaseptan rhythm seven days a week.
23:46 So we're trying to synchronize our bodies
23:48 to cooperate with the way we're intended to operate.
23:52 So I have 10 sleep strategies written down here, Dick,
23:55 maybe we have more, but what I want to make sure
23:58 we get these in so we want to number one
23:59 establish a consistent sleep and wake time, okay.
24:04 One question I'd like to ask you, Jay, is
24:07 how about the people in the Adventist church
24:10 we have this thing called lay activities,
24:12 and lot of times people go and have this big potluck
24:14 and eat a bunch of food and then they go home
24:17 and they lay down and take a nap.
24:19 We're gonna spend a whole session on digestion
24:22 but just a little nugget for math.
24:25 What we want to do is make sure that
24:26 we stay in upright position
24:28 when we're digesting the food and ideally,
24:30 even maybe even lightly walking,
24:32 exercising helps with the digestion.
24:35 Okay, when we laid down
24:36 in the sense we have a opportunity
24:38 to regurgitate the food
24:40 which is we don't want to do that,
24:41 okay, so we want to stay in upright position.
24:43 Now I think, it's actually probably a guy
24:46 that invented the lazy boy chair
24:48 'cause at least he stays in a 45 degree,
24:50 don't you, Dick?
24:51 It sounds like a man invention,
24:52 but the other thing about that it's also been found
24:55 if you recline and sleep after eating,
24:58 it's a great way to create dementia.
25:01 That's right. That's right.
25:02 And we don't, certainly don't want that.
25:04 We don't want to bring that on any faster
25:05 that might happen on its own.
25:07 That's right.
25:08 Okay, so we're looking at establishing
25:10 a sleep and wake time
25:12 that's consistent throughout the week.
25:15 Secondly you brought that up about
25:16 going to bed on an empty stomach.
25:18 And I actually if I'm gonna take a nap,
25:20 I would actually make sure that I actually go to the nap
25:25 on an empty stomach 'cause you'll wake up
25:27 all kind of groggy and you talked about
25:29 milk, eggs and sugar making a perfect alcohol, okay.
25:32 We actually have these little distilleries in our system,
25:35 they called the stomach
25:36 and we start creating gases, okay.
25:39 And the gas has to go out
25:40 one way or the other, but we'll talk...
25:41 That's getting into digestion again.
25:43 We're starting to run out of time there, doctor,
25:44 so we better finish this off.
25:46 Okay, so talk to me about alcohol, caffeine,
25:48 those types of things in sleep.
25:50 You want to limit those?
25:51 Absolutely, we don't want those at all.
25:54 What about keeping a sleep log,
25:56 maybe some people want to look at
25:57 what they need to do, write it down, okay.
26:00 What about also maybe relaxing,
26:04 turning all screens off.
26:06 I have college students who sleep with their phones
26:09 and they tell me how poor their sleep is.
26:11 I tell 'em put the phone in another room
26:13 and you get better sleep.
26:15 And time and time again if they do that,
26:17 they get better sleep.
26:18 Okay, so another thing we want to look at is
26:20 using our bed area not for studying,
26:24 not for watching TV but only for sleep, okay.
26:27 So how is that?
26:29 Sleep in a comfortable bed and mattress.
26:31 Some people use the sleep number bed,
26:33 some people use different pillows,
26:35 things like that, memory foam, okay.
26:37 Another thing is this how about pets.
26:40 Pets are sometimes the thing that...
26:42 Talk to my wife.
26:44 To disrupt our sleep the most, okay.
26:46 We have this joke about raining cats and dogs.
26:49 Yeah, they rain in our house
26:51 and they actually are in the bed with us, okay.
26:53 And sometimes that can be in the way as well.
26:56 So those are some of the tips, some of the ideas,
26:59 I don't know if that's all ten of them
27:00 but do you have anything to add to that?
27:02 Do you have anything?
27:03 It sounds like you got it pretty well and I actually,
27:04 I was joking, we actually, when I first,
27:07 Lisa and I first got married, she kind of encouraged the cat
27:10 but you know that didn't workout real well,
27:12 and she likes to walk on your head
27:14 when you're just falling asleep.
27:16 I don't know what you do with your dog, but yeah,
27:19 it's good to keep the bed room environment clean
27:23 and keep it dark.
27:24 That's right.
27:25 Lot of artificial lights and so forth people have
27:27 can really affect sleeping, so you want the room very dark
27:30 and that will help you to get adequate rest as well.
27:33 That's right.
27:34 It's a very important topic
27:36 and people often times don't understand
27:38 how sleep affects overall health but it does.
27:41 It's part of an optimum lifestyle program.
27:43 And again we want to encourage you to go to our website
27:46 at optimize4life.org.
27:48 We just really appreciate you tuning in,
27:51 Jay and I love doing this program.
27:53 God bless you.
27:54 We look forward to seeing you next time on optimize4life.


Revised 2016-11-17