Participants: Dick Nunez & Jay Sutcliffe (Host), Lisa Nunez
Series Code: OFL
Program Code: OFL000004A
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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