Latest / The You Project / #1834 The Sleep Episode - Dr. Cam McDonald

Transcript

#1834 The Sleep Episode - Dr. Cam McDonald · The You Project

• 0:01
  Speaker 1: Doctor Cam welcome back to you project.
• 0:04
  Speaker 2: Great to be here, Craig our Ah Champ.
• 0:07
  Speaker 1: Are you over your jet lag?
• 0:09
  Speaker 2: Done? We're good. Had a terrible night sleep last night,
• 0:11
  Speaker 2: but for some reason my morning coffee has sprung me
• 0:15
  Speaker 2: into action and I'm feeling very excited and it's it's
• 0:18
  Speaker 2: good because I'm going to need it. With Tiffany Cook
• 0:19
  Speaker 2: on the line, Yeah.
• 0:21
  Speaker 3: She'll keep you on the toes. She keeps me on
• 0:23
  Speaker 3: my toes. Do you suffer from jet lag?
• 0:25
  Speaker 1: Tiff Ah?
• 0:28
  Speaker 2: I don't know.
• 0:29
  Speaker 3: I don't think I've traveled far enough to get jet lag,
• 0:32
  Speaker 3: but I don't sleep well on planes.
• 0:35
  Speaker 1: Or you went to India about five minutes ago. That's
• 0:38
  Speaker 1: pretty who gets jet lag from India?
• 0:40
  Speaker 2: Though? You don't. You have to go halfway across the
• 0:42
  Speaker 2: globe for certainly six hours, isn't it. Yeah, I don't know.
• 0:47
  Speaker 2: I can't remember that six. I think it's six. About
• 0:50
  Speaker 2: six is the difference? I could be making that up.
• 0:52
  Speaker 1: And where do you go? I know where you went?
• 0:54
  Speaker 1: To tell our audience where you went?
• 0:56
  Speaker 2: Yes, When I had a vaga my first time in Vegas,
• 0:59
  Speaker 2: I was very excited. We did a sober walking tour
• 1:03
  Speaker 2: of the major attractions, and then we were work and
• 1:06
  Speaker 2: the rest of the time. So it was I mean
• 1:09
  Speaker 2: people were envious.
• 1:11
  Speaker 3: I know, what goes on in Vegas stays in Vegas,
• 1:13
  Speaker 3: but can you make an exception for this conversation or
• 1:16
  Speaker 3: else it could be very boring.
• 1:18
  Speaker 2: That's true. I mean my answer is probably going to
• 1:20
  Speaker 2: be pretty boring. We got over there and we're part
• 1:24
  Speaker 2: of the Health and Fitness Association conference, which is I
• 1:26
  Speaker 2: was just talking about precision health and AI and how
• 1:30
  Speaker 2: it's going to be changing the face of gyms. And
• 1:34
  Speaker 2: I mean the trade shows over there are insane, like
• 1:37
  Speaker 2: what's available now, the technology that they throw into all
• 1:40
  Speaker 2: this equipment. Man, it's it's eye opening. It's very cool.
• 1:46
  Speaker 2: So but outside that, we just did a bunch of
• 1:47
  Speaker 2: work and on the last day I did some really
• 1:51
  Speaker 2: interesting digging into part of my conscious mind. Yeah, I've
• 2:01
  Speaker 2: my CEO and founder. There's a documentary happening on him
• 2:04
  Speaker 2: at the moment. He's one of the more prolific people
• 2:09
  Speaker 2: in the space of getting in alignment with yourself mentally, spiritually, socially,
• 2:13
  Speaker 2: all of that sort of stuff. And I had some
• 2:15
  Speaker 2: very very valuable time with him and what I've found
• 2:19
  Speaker 2: there's been a few things that I've built in my
• 2:22
  Speaker 2: mind over time. I'm interested in your opinion this apps
• 2:24
  Speaker 2: and actually for that matter of where some things just
• 2:30
  Speaker 2: feel impossible and so my brain doesn't even go into them.
• 2:34
  Speaker 2: So like there's certain dynamics, certain relationships where I'd like
• 2:37
  Speaker 2: them to improve, but it just feels impossible, So I
• 2:40
  Speaker 2: just check out and I disappear, and he actually stepped
• 2:44
  Speaker 2: me through. It's like this region of my brain, or
• 2:48
  Speaker 2: like the neural pathways of my brain that I think
• 2:50
  Speaker 2: I used to use, and he stepped me through them
• 2:53
  Speaker 2: one step at a time. It was literally like trying
• 2:55
  Speaker 2: to navigate a pitch black room knowing where the next
• 2:58
  Speaker 2: step was going to be. Men. It completely wiped me
• 3:02
  Speaker 2: like two hours of this stepping into a space of
• 3:06
  Speaker 2: like seeing the possibility of seeing change in something that
• 3:09
  Speaker 2: I thought was otherwise impossible. It's done some really fascinating
• 3:14
  Speaker 2: things to my brain over the last three days, and
• 3:16
  Speaker 2: just even my willingness to turn up for people has
• 3:19
  Speaker 2: really increased as well, which is interesting.
• 3:21
  Speaker 1: Yeah, that's very interesting.
• 3:22
  Speaker 3: It's like the chasm between what is actually what is
• 3:26
  Speaker 3: actually possible, versus what I believe is possible or what
• 3:30
  Speaker 3: I think or my story about what's possible. You know,
• 3:34
  Speaker 3: like my story for a lot of my life, as
• 3:36
  Speaker 3: with many people, is I'm pretty shit, I'm pretty dumb,
• 3:40
  Speaker 3: I'm pretty unattractive, I'm not athletic, I don't have much potential.
• 3:44
  Speaker 3: This will probably fail, you know. I think the challenge
• 3:47
  Speaker 3: is to be able to kind of navigate with that
• 3:53
  Speaker 3: that idea, like you can simultaneously feel inadequate while knowing
• 3:59
  Speaker 3: that you're not. And I've said this many times, but
• 4:03
  Speaker 3: you know, I don't know how many professional gigs I've done,
• 4:05
  Speaker 3: but probably over two thousand or three thousand.
• 4:09
  Speaker 1: But I can.
• 4:09
  Speaker 3: Still be standing at the side of an auditorium being introduced,
• 4:13
  Speaker 3: feeling like I'm not good enough. When I've done it
• 4:16
  Speaker 3: two thousand times and been good enough, You're like, oh,
• 4:19
  Speaker 3: what's that about. So it's kind of feel the emotion
• 4:22
  Speaker 3: of the insecurity, of the self doubt or the fear
• 4:26
  Speaker 3: while reconciling you know, well, actually I've been here, I've
• 4:30
  Speaker 3: done this. In fact, I've even done this for this
• 4:32
  Speaker 3: company or at this conference, and I've been paid to
• 4:35
  Speaker 3: come back, so I must not be terrible. But I
• 4:37
  Speaker 3: think like coexisting with fear and self doubt and overthinking
• 4:41
  Speaker 3: and underdoing an analysis, paralysis. That's just the ongoing part
• 4:47
  Speaker 3: of the ongoing human experience.
• 4:49
  Speaker 2: Yeah. So yeah, and the the just the realization that
• 4:55
  Speaker 2: this thing that you hold as impossible is actually possible.
• 4:59
  Speaker 2: It's just not even something that I entertained. It's just
• 5:01
  Speaker 2: so fascinating how you just avoid the whole thing altogether.
• 5:05
  Speaker 2: And it feels like my brain has just opened up
• 5:10
  Speaker 2: in that particular. It's so fascinating. So that was my
• 5:12
  Speaker 2: Vegas Trip's good.
• 5:14
  Speaker 1: That's good.
• 5:15
  Speaker 3: But also when you think about we spoke about this
• 5:17
  Speaker 3: the other day, is like when we go, ah, that's bullshit,
• 5:23
  Speaker 3: or that's not possible, or that doesn't make sense, or
• 5:27
  Speaker 3: often what we're saying is that doesn't make sense to me.
• 5:31
  Speaker 3: What we're saying is within my understanding, within my grasp
• 5:35
  Speaker 3: of what is possible, that is impossible based on what
• 5:40
  Speaker 3: I understand, based on the window through which I look
• 5:43
  Speaker 3: at the world and my level of competence and understanding
• 5:46
  Speaker 3: and knowledge based on what I know, that's not real
• 5:49
  Speaker 3: or that's not possible. And if it is real or possible,
• 5:51
  Speaker 3: then I'm screwed because I don't understand it, and I
• 5:55
  Speaker 3: want to understand anything everything so yeah, I think being
• 5:59
  Speaker 3: comfortable with not knowing and saying, or being comfortable with
• 6:04
  Speaker 3: being wrong, or being comfortable with unlearning and relearning. Yeah,
• 6:09
  Speaker 3: like this is the ongoing how you're one of the
• 6:12
  Speaker 3: smartest people I know.
• 6:13
  Speaker 1: I bet you get at least five things wrong today.
• 6:17
  Speaker 2: One or two, Max, Mate, we don't have to air
• 6:19
  Speaker 2: the dirty ones. Yeah, I'm a smart guy.
• 6:25
  Speaker 3: Like all of us are smart on this call, you know,
• 6:28
  Speaker 3: and we all get shipped wrong.
• 6:29
  Speaker 2: Yeah, I got it. I got it totally wrong with
• 6:32
  Speaker 2: my son this morning. Like it's just you know, how
• 6:34
  Speaker 2: I was trying to coaching through this thing with his
• 6:36
  Speaker 2: teacher as I got it wrong, and he ended up
• 6:38
  Speaker 2: going I hate this life as he got out of
• 6:41
  Speaker 2: the car, as opposed to feeling really good, which was
• 6:44
  Speaker 2: my intention. It's like, you know, it's just it's amazing things. Yeah,
• 6:48
  Speaker 2: I definitely get some things wrong, absolutely.
• 6:52
  Speaker 4: Just while we're vaguely in the ballpark of it, tell
• 6:55
  Speaker 4: us about jet lag or what your understanding of jet
• 6:58
  Speaker 4: lag is, just because I mean it's relevant for me.
• 7:02
  Speaker 1: I get smashed when I travel internationally. But tell inform
• 7:06
  Speaker 1: us a bit around that.
• 7:08
  Speaker 2: Okay, yeah, great, I love this. So the obviously we're
• 7:14
  Speaker 2: on our twenty four hour rhythm and all of our hormones.
• 7:18
  Speaker 2: It's like, I like to think of it like a train,
• 7:20
  Speaker 2: a train network, and that is you've got central clock,
• 7:23
  Speaker 2: which is the light and dark circles of your day,
• 7:26
  Speaker 2: and that's your masterclock, and that triggers off a whole
• 7:29
  Speaker 2: lot of responses within the old body in a rhythmical way.
• 7:31
  Speaker 2: And the whole idea is that all of the other
• 7:34
  Speaker 2: trains on the network are meant to activate, like, Okay,
• 7:38
  Speaker 2: we're going to start everyone's run at five am, and
• 7:40
  Speaker 2: we've planned this perfection that if everyone starts at five
• 7:44
  Speaker 2: and runs at the speed that we tell them to
• 7:46
  Speaker 2: and goes to the stops theyre supposed to, then everyone's
• 7:48
  Speaker 2: going to get there on time. There's going to be
• 7:50
  Speaker 2: no delays. And essentially all of those other little trains
• 7:54
  Speaker 2: are the different organs that aren't your brain, like your
• 7:57
  Speaker 2: digestive system, your pancreas, your you liver, your muscles. And
• 8:03
  Speaker 2: let's say that your central clock says, hey, it's two am,
• 8:07
  Speaker 2: so everyone's asleep, so don't do anything. But then your
• 8:10
  Speaker 2: muscles go, I want to go for a run at
• 8:13
  Speaker 2: two am. You've got a train now starting at two am.
• 8:16
  Speaker 2: Everything else starts is designed to start at five am,
• 8:19
  Speaker 2: and you end up with train crashes and delays and
• 8:22
  Speaker 2: what we call desynchrony. So this is the cause of
• 8:26
  Speaker 2: chronic disease in shift work, is when you start getting
• 8:28
  Speaker 2: out of sync. And this is what's really important. So
• 8:32
  Speaker 2: and I'll come back to that if we need to.
• 8:34
  Speaker 2: So that's the first thing, is that we actually have
• 8:37
  Speaker 2: a rhythm that we want to hold, and that you
• 8:40
  Speaker 2: can go into a dark cave with exactly the same
• 8:42
  Speaker 2: light and somebody actually did this, and it takes a
• 8:45
  Speaker 2: full month for you to change your day night cycle.
• 8:49
  Speaker 2: So if you're traveling for less than a month, there's
• 8:52
  Speaker 2: still a three to four week hangover from your previous
• 8:55
  Speaker 2: time zone that you were in. And I really noticed
• 8:58
  Speaker 2: that when I went to Vegas, I was I had
• 9:01
  Speaker 2: nights where I was going to bed earlier for Australia time,
• 9:04
  Speaker 2: but it was late for Vegas and I just wanted
• 9:07
  Speaker 2: to keep sleeping through to be on Australian time like
• 9:10
  Speaker 2: that my body wanted to do about the whole week.
• 9:13
  Speaker 2: So that's the first thing is that you can't just
• 9:15
  Speaker 2: shake a rhythm in days like it actually takes quite
• 9:18
  Speaker 2: a while for you to do that, and while that's happening,
• 9:21
  Speaker 2: there's going to be desynchrony. While that's happening, there's going
• 9:24
  Speaker 2: to be more quartersole, more stress, and you're not going
• 9:27
  Speaker 2: to feel as clear. So that's first and foremost is
• 9:30
  Speaker 2: that there's a time element related to how long you're
• 9:32
  Speaker 2: traveling for. Then that the hack for this, and I
• 9:37
  Speaker 2: some of this has come from humans, some of it's
• 9:38
  Speaker 2: come from my research as well, and that is you
• 9:42
  Speaker 2: have this thing called a set point. So I wanted
• 9:46
  Speaker 2: to get on Vegas time, which means I want to
• 9:51
  Speaker 2: start going to bed earlier because that means that I'm
• 9:53
  Speaker 2: on Vegas time. Okay. So in order to do that,
• 9:57
  Speaker 2: I have to look at my current time that I
• 9:59
  Speaker 2: wake up, which is six am, five thirty six. So
• 10:02
  Speaker 2: for the two hours before then, is my actually no,
• 10:07
  Speaker 2: two hours before then at let's say four am, two
• 10:09
  Speaker 2: hours before six hang on.
• 10:11
  Speaker 1: Hang on four am Australia.
• 10:13
  Speaker 2: Time or US Australia time. So this is on Australian
• 10:15
  Speaker 2: time right now. So I'm normally waking up at six
• 10:17
  Speaker 2: am in Australia. Yeah, so at four am that's my
• 10:22
  Speaker 2: sleep set point. Okay, That's where my Cicadian rhythms are
• 10:25
  Speaker 2: being set at four AM. Now if I wake up
• 10:29
  Speaker 2: between four and six. So let's say I wake up
• 10:32
  Speaker 2: at four thirty. So if I wake up earlier than
• 10:37
  Speaker 2: normal but on the other side of the set point,
• 10:40
  Speaker 2: then that makes me want to go to bed earlier
• 10:43
  Speaker 2: that night. Right. However, if I expose myself to light
• 10:48
  Speaker 2: and wakefulness between two and four, the two hours before
• 10:52
  Speaker 2: the set point, which is extremely early to wake up,
• 10:55
  Speaker 2: my body thinks I now have to go to bed
• 10:58
  Speaker 2: later the next night. So because it's like, oh, you're
• 11:02
  Speaker 2: awake really late before your set point, you must be
• 11:05
  Speaker 2: wanting to wake up, you must be wanting to stay
• 11:07
  Speaker 2: up later. So what I'm saying with all of this
• 11:10
  Speaker 2: is when I travel, if I'm trying to make my
• 11:14
  Speaker 2: body wake up earlier and earlier, I have to make
• 11:17
  Speaker 2: sure that I'm in pitch dark from two to four
• 11:20
  Speaker 2: am Australian time, because that then will mean that I
• 11:24
  Speaker 2: can then expose myself to light between like four thirty
• 11:27
  Speaker 2: and five, and that's going to continually bring me earlier
• 11:30
  Speaker 2: and earlier. And you can do that in a few
• 11:32
  Speaker 2: days leading up to flying, and then it's you're not
• 11:35
  Speaker 2: so out of whack with Vegas because you started waking
• 11:38
  Speaker 2: and started going to bed earlier. So this is what
• 11:40
  Speaker 2: I've noticed, and I'm going the long way, But if
• 11:43
  Speaker 2: someone can take notes on this and they can do
• 11:45
  Speaker 2: it themselves later when I'm traveling, if I'm on the plane,
• 11:49
  Speaker 2: I'll put my blinkers on and make sure that there
• 11:53
  Speaker 2: is no light coming into my eyes even if I'm
• 11:55
  Speaker 2: awake between two and four Australian time, and then I'll
• 11:59
  Speaker 2: open my eyes and make sure I am awake from
• 12:01
  Speaker 2: four to six, and that starts moving me in the
• 12:03
  Speaker 2: right direction. And I've really noticed that if you are
• 12:09
  Speaker 2: like when you get to Vegas, finally you're actually awake
• 12:12
  Speaker 2: during the two to four period, and that's when you'll
• 12:15
  Speaker 2: feel awful. So that's when your body actually wants to sleep.
• 12:18
  Speaker 2: It's in its deeper sleep. It doesn't want to be awake,
• 12:21
  Speaker 2: and it's messing with the time that you're trying to
• 12:24
  Speaker 2: get on track with as well, because now it things,
• 12:25
  Speaker 2: oh you're up really late. We you've got to stay
• 12:27
  Speaker 2: up later la da dah. So what I'm saying with
• 12:30
  Speaker 2: all of this is jet lag is firstly desynchrony, and
• 12:33
  Speaker 2: if you're going for less than three weeks to that
• 12:36
  Speaker 2: desynchrony is going to be available in your body, and
• 12:39
  Speaker 2: that lowers your energy level, increases your stress, decreases your recovery,
• 12:42
  Speaker 2: can reduce your motivation, can also make you more impulsive
• 12:47
  Speaker 2: with your eating. Secondly, you will feel intensely tired during
• 12:53
  Speaker 2: that deep sleep time, and that's an important thing to
• 12:57
  Speaker 2: notice because you might just be feeling awful for a
• 12:59
  Speaker 2: couple of hours in the day, and you can remedy
• 13:02
  Speaker 2: that by actually closing your eyes and actually having a
• 13:04
  Speaker 2: rest at that time if you can, because your body, truly,
• 13:08
  Speaker 2: it's rhythm, truly wants to set that up. So just
• 13:12
  Speaker 2: be aware that it's probably only going to be a
• 13:13
  Speaker 2: couple of hours in the day where you're really getting hammered.
• 13:16
  Speaker 2: And yeah, I've probably gone on too long. Go for it, No,
• 13:19
  Speaker 2: I like it.
• 13:20
  Speaker 3: You know what I love about you? Well, you're super handsome.
• 13:24
  Speaker 3: But other than that, I don't have to talk much.
• 13:29
  Speaker 3: My next question, My next question is I always think
• 13:33
  Speaker 3: about like when I have you on, I think what
• 13:36
  Speaker 3: would most people about this? Like what do most people
• 13:39
  Speaker 3: want to know? It's not even what do I want
• 13:41
  Speaker 3: to know? But I try to think you know broadly
• 13:45
  Speaker 3: what's the most value to the most listeners. So can
• 13:48
  Speaker 3: we talk more broadly about sleep for a moment? My
• 13:52
  Speaker 3: first question is, like, we know that people don't need
• 13:57
  Speaker 3: the same amount of for example, cal is per day
• 14:00
  Speaker 3: every single day.
• 14:01
  Speaker 1: My body needs two thousand, not twenty.
• 14:04
  Speaker 3: Ten, not nine ninety two, and not two thousand and
• 14:07
  Speaker 3: not three thousand every day because obviously our energy expenditure
• 14:11
  Speaker 3: varies day to day, and while it might be similar,
• 14:13
  Speaker 3: it's not precise. So my question is do we need
• 14:20
  Speaker 3: I know some people need more and less sleep and
• 14:22
  Speaker 3: function better or worse on more or less, But do
• 14:24
  Speaker 3: we need about the same amount of sleep every night?
• 14:27
  Speaker 3: Or if for example, I got up at a normal
• 14:30
  Speaker 3: sleep and then I get up and I have a
• 14:34
  Speaker 3: crazy day of just mayhem business activity. I walk thirty
• 14:38
  Speaker 3: thousand steps, I cut down fifty trees, which I would
• 14:41
  Speaker 3: never do because I love mother Earth, and I you know,
• 14:46
  Speaker 3: I went rock climbing and I did three hours in
• 14:48
  Speaker 3: the gym, And is it possible that I need an
• 14:50
  Speaker 3: extra hour sleep that night or is it just that
• 14:53
  Speaker 3: I need different kind of like a deeper sleep, or
• 14:56
  Speaker 3: what's the go with the variability around sleep require moments?
• 15:01
  Speaker 2: Yep? So and so this is okay. In that example,
• 15:04
  Speaker 2: did you get less sleep that day?
• 15:06
  Speaker 1: So you're no, Let's say.
• 15:07
  Speaker 3: I came off the back of a normal night and
• 15:09
  Speaker 3: my normal night, let's go my average is seven, right,
• 15:12
  Speaker 3: just just for the hypothetical.
• 15:14
  Speaker 2: Yeah, okay, cool, So that's a good question. The first
• 15:20
  Speaker 2: thing that I would say is your body will often
• 15:22
  Speaker 2: tell you, like there's if you wake up and you're
• 15:24
  Speaker 2: absolutely exhausted and then you push on to just have
• 15:28
  Speaker 2: another coffee and you do it, you probably needed some
• 15:30
  Speaker 2: extra sleep. We just don't listen to those cues so much.
• 15:34
  Speaker 2: There is you definitely need. So for that kind of day,
• 15:38
  Speaker 2: you've got a whole lot of musculo scaletal strain that
• 15:41
  Speaker 2: you're putting on your body, and there's probably a whole
• 15:43
  Speaker 2: lot of damage that you've done to your muscles just
• 15:45
  Speaker 2: as part of exercise, which is a healthy part of exercise,
• 15:47
  Speaker 2: and it's your sleep that recovers that. So the time
• 15:50
  Speaker 2: between twelve and three am is going to be really
• 15:54
  Speaker 2: really important because that's where a lot of your musculo
• 15:56
  Speaker 2: scaltal repair is occurring. And then three six am is
• 16:01
  Speaker 2: where you're doing a whole lot of your neural repair
• 16:03
  Speaker 2: when the prolactance starts releasing and you start going into
• 16:06
  Speaker 2: your rem sleep and consolidating thoughts as well. So I
• 16:10
  Speaker 2: would say arguably your immune function, which is obviously chipping
• 16:16
  Speaker 2: away and getting rid of all of the dead cells
• 16:18
  Speaker 2: that starts at eleven, and the muscular skalital repair with
• 16:22
  Speaker 2: your growth hormone release and all that sort of stuff
• 16:24
  Speaker 2: that's happening through the middle of your sleep. So I
• 16:26
  Speaker 2: would say that portion is going to be the most
• 16:29
  Speaker 2: important portion of your sleep that night, and probably what's
• 16:34
  Speaker 2: likely to happen is that that portion of your sleep
• 16:37
  Speaker 2: will be more active for the next two days as
• 16:40
  Speaker 2: you're trying to repair your muscles, and this is what
• 16:41
  Speaker 2: you know. It might take a couple of days to
• 16:43
  Speaker 2: repair those muscles, So there might be there might be
• 16:48
  Speaker 2: a greater requirement for sleep, but in some instances it
• 16:51
  Speaker 2: may mean that you recover faster because you have a
• 16:54
  Speaker 2: bigger recovery spike, and you actually feel a whole lot
• 16:57
  Speaker 2: better because you've got deeper quality sleep. You know, as
• 17:01
  Speaker 2: you sleep longer into the morning. There arguably isn't a
• 17:05
  Speaker 2: whole lot more benefits for your musculo scalitt or recovery
• 17:08
  Speaker 2: so in that sense, you may not need more sleep.
• 17:11
  Speaker 2: You just need to make sure that you're having the
• 17:13
  Speaker 2: right kind of sleep at the right time to recover
• 17:15
  Speaker 2: the tissues that have been strained. For example, yes, yes, yeah, So.
• 17:21
  Speaker 3: I don't want to ask a cheesy question around, you know,
• 17:26
  Speaker 3: like how do we sleep better?
• 17:28
  Speaker 1: What's some sleep hygien protocols? Doc? But we kind of
• 17:32
  Speaker 1: we know that, well, we've done that, I think already.
• 17:34
  Speaker 3: But I like, I think trying to understand what are
• 17:39
  Speaker 3: potentially some of the negative consequences of poor sleep, because
• 17:44
  Speaker 3: I reckon, if I talk to one hundred people and
• 17:48
  Speaker 3: we go, okay, let's talk about the main challenges for you.
• 17:51
  Speaker 1: Is it sleep? Is it nutrition?
• 17:53
  Speaker 3: Is it exercise? Is it boos and drugs? Is like,
• 17:56
  Speaker 3: what's the thing that you find hardest to do?
• 17:59
  Speaker 1: Great?
• 18:00
  Speaker 3: I think the number one is sleep for the people
• 18:02
  Speaker 3: that I talk to, right, I mean, there are a
• 18:05
  Speaker 3: myriad of problems. But so I'm going to give you
• 18:08
  Speaker 3: a variable and you're going to he says with confidence.
• 18:12
  Speaker 3: If this is okay with you, You're right.
• 18:14
  Speaker 2: I love it. It's fantastic.
• 18:15
  Speaker 3: So the constant is I'm having shit sleep. And then
• 18:20
  Speaker 3: I want you to tell me the impact on each
• 18:23
  Speaker 3: particular variable. So shit to sleep and my immune system.
• 18:29
  Speaker 2: Okay, so between eleven to one is when your immune
• 18:32
  Speaker 2: system is functioning, like it's when it spikes and when
• 18:36
  Speaker 2: you're doing your biggest releases of I'm going to find
• 18:39
  Speaker 2: out what's wrong with my body so that I can
• 18:41
  Speaker 2: fix it. Like that's a really important process. Yeah, so
• 18:46
  Speaker 2: you've got to be what's really important is body temperature
• 18:49
  Speaker 2: between that type eleven to one, some people like so
• 18:52
  Speaker 2: in our health type circle, the sensors if they get
• 18:55
  Speaker 2: too cold after five PM, if they are cold, they
• 18:59
  Speaker 2: won't mount an appropriate immune response because you need body
• 19:02
  Speaker 2: temperature to mount an appropriate immune response. This is often
• 19:05
  Speaker 2: why the recommendation is there to raise your body temperature
• 19:08
  Speaker 2: before sleep. And this is because there's a natural cycle
• 19:12
  Speaker 2: of body temperature rising up and that body temperature you
• 19:15
  Speaker 2: need a certain amount of temperature to trigger off a
• 19:18
  Speaker 2: healthy immune response. So, if you aren't getting good quality sleep,
• 19:22
  Speaker 2: or if you're consuming anything that disrupts your immune system
• 19:26
  Speaker 2: like caffeine or sugar, things that put you into a
• 19:29
  Speaker 2: sympathetic state. Sympathetic is the opposite to parasympathetic. Virtually, let's
• 19:33
  Speaker 2: just say for this example, it's the opposite sympathetic is action.
• 19:38
  Speaker 2: Parasympathetic is rest and digest. The immune function is a
• 19:42
  Speaker 2: very parasympathetic sympathetic activity. It's a rest and digesting activity,
• 19:47
  Speaker 2: So your body needs to be calm in order to
• 19:49
  Speaker 2: do it. If you're out blitzing on red bulls at
• 19:53
  Speaker 2: twelve am, you're essentially doing everything that you possibly can
• 19:58
  Speaker 2: to not have your immune system at the time that
• 20:01
  Speaker 2: it's supposed to be on. So if you've got shit sleep,
• 20:03
  Speaker 2: you don't mount an immune response, which means that you
• 20:06
  Speaker 2: don't repair as quickly, and that can relate to greater
• 20:10
  Speaker 2: muscle soreness, for example, because that's part of the repair.
• 20:13
  Speaker 2: It can mean that you now start getting a like
• 20:16
  Speaker 2: a bit of a what's it called an itchy trigger
• 20:20
  Speaker 2: finger for sickness because you're not actually taking care of
• 20:23
  Speaker 2: what's called immunosurveillance, which is I'm going to surveil if
• 20:26
  Speaker 2: there's any bacteria in my body, I'm actually looking for it.
• 20:29
  Speaker 2: I found it, I'm going to kill it. If you
• 20:31
  Speaker 2: don't get that immune response between eleven to one, then
• 20:34
  Speaker 2: you're just playing catch up the whole time. So burning
• 20:37
  Speaker 2: the candle at both ends or even just burning the
• 20:40
  Speaker 2: candle at night, there's an opportunity for you to miss
• 20:43
  Speaker 2: that immune function. So that's and that means so more
• 20:47
  Speaker 2: likely to get sick less recovery from your body because
• 20:50
  Speaker 2: your immune system is doing all of those things, it's
• 20:53
  Speaker 2: triggering a whole lot of different good things that happen.
• 20:55
  Speaker 2: So body tell that's a starting point. Is that the
• 20:58
  Speaker 2: kind of a few you want? Mate? Yeah?
• 20:59
  Speaker 1: That's fuck great, that's great. Okay.
• 21:02
  Speaker 3: Number two, And the reason that I'm talking about this
• 21:04
  Speaker 3: is because, like I said, it's it's so many people
• 21:07
  Speaker 3: have trouble sleeping, and I think, yes, we need strategies
• 21:11
  Speaker 3: and all that, but part of it is understanding what
• 21:13
  Speaker 3: are some of the potential consequences and why does this matter?
• 21:17
  Speaker 3: How does this affect me? So one, shit sleep and
• 21:19
  Speaker 3: immune system. Two shit sleep and cognition or cognitive function
• 21:24
  Speaker 3: or listeners. How well your brain works?
• 21:26
  Speaker 2: Yep, great, So a lot of your brain function is
• 21:31
  Speaker 2: going to be related to a couple of things. The
• 21:36
  Speaker 2: health of your neurons. You actually need the physical matter
• 21:39
  Speaker 2: to be healthy in your brain, and you also need
• 21:43
  Speaker 2: your brain to be assimilating and connecting different parts of
• 21:47
  Speaker 2: the brain all the time. New information. You want your
• 21:50
  Speaker 2: brain to be in a state of growth and learning
• 21:53
  Speaker 2: because then it has a purpose and so and so
• 21:56
  Speaker 2: what's interesting what sleep is. Sleep is your ultimate recover
• 22:00
  Speaker 2: And there's a particular chemical that's very important for brain recovery,
• 22:04
  Speaker 2: and it's called prolactin. And there's another one called insulin,
• 22:08
  Speaker 2: like growth factor. There's also another one like growth hormone.
• 22:10
  Speaker 2: There's another one like vascular endotheli or growth factor v EGF.
• 22:15
  Speaker 2: So all of these things they come in and they
• 22:18
  Speaker 2: repair your brain. They are literally getting more blood to
• 22:23
  Speaker 2: the tissue of your brain so that the neurons can
• 22:26
  Speaker 2: be nourished. Prolactin is laying down more myelin so that
• 22:31
  Speaker 2: your brain stays fast. Mylin is the thing that allows
• 22:34
  Speaker 2: you to speed your thinking and carries all the important stuff.
• 22:38
  Speaker 2: So you've got those chemicals and they are heightened, they
• 22:43
  Speaker 2: are highest during your sleep. What's happening throughout the day
• 22:47
  Speaker 2: is you're in a state of.
• 22:50
  Speaker 1: Action.
• 22:51
  Speaker 2: Dopamine nor adrenaline adrenaline and they essentially keep your brain firing,
• 23:00
  Speaker 2: but they don't repair your brain. They actually take from
• 23:02
  Speaker 2: your brain. It's like running an ultra marathon. You're not
• 23:04
  Speaker 2: recovering your body. While you're running the ultra marathon, you
• 23:07
  Speaker 2: are continually breaking your muscles down. And if you look
• 23:10
  Speaker 2: at somebody who's finished Ultra Marathon, they look like they're
• 23:13
  Speaker 2: ninety and almost dead even though they're twenty five. And
• 23:17
  Speaker 2: this is because you've got one hundred miles of tissue
• 23:20
  Speaker 2: destruction that's happened with no recovery. And so if you
• 23:25
  Speaker 2: have a brain that hasn't slept, you have zero brain
• 23:29
  Speaker 2: tissue recovery and you start burning your brain out. And
• 23:33
  Speaker 2: that's a healthy thing that you should be doing throughout
• 23:34
  Speaker 2: the day, but then you need the sleep to actually
• 23:37
  Speaker 2: have the time to repair the tissues. And this is
• 23:40
  Speaker 2: also one of the reasons why they don't get you to.
• 23:42
  Speaker 5: Eat three hours before you go to bed, because if
• 23:45
  Speaker 5: you've essentially had three hours of food break before bed,
• 23:50
  Speaker 5: you've cleared out what's called the glymphatics in your brain,
• 23:53
  Speaker 5: which is essentially this drainage system that's getting rid of
• 23:56
  Speaker 5: little proteins and things that you don't need.
• 23:58
  Speaker 2: It sort of clears your brain out so that it's
• 23:59
  Speaker 2: actually got a clear run at repairing itself overnight. So
• 24:03
  Speaker 2: the second thing, so first thing is that you will
• 24:05
  Speaker 2: destroy your actual brain tissue your brain, you're particularly your
• 24:08
  Speaker 2: gray matter, which is the stuff that makes you think
• 24:11
  Speaker 2: fast and problem solve and impulse control and remember things
• 24:15
  Speaker 2: really well. Those tissues specifically are much more sensitive to
• 24:20
  Speaker 2: these chemicals and much more sensitive to sleep. So your brain,
• 24:23
  Speaker 2: your impulse control, your cravings, your tolerance, and patience will
• 24:28
  Speaker 2: all go through the floor, as will your memory if
• 24:31
  Speaker 2: you don't sleep, because you're actually getting destruction of the tissue.
• 24:33
  Speaker 2: The second thing is rem sleep, which is the fourth
• 24:37
  Speaker 2: phase essentially of your sleep. This is where you're assimilating
• 24:41
  Speaker 2: all of the knowledge from the day before and you're
• 24:43
  Speaker 2: making new connections and that you may know about the
• 24:46
  Speaker 2: rat study where they discovered this. Essentially, they looked at
• 24:49
  Speaker 2: a rat through the day when it was sleeping and
• 24:51
  Speaker 2: it was running the maze. The same neural patterns of
• 24:53
  Speaker 2: the maze was running three hundred times in really quick succession.
• 24:56
  Speaker 2: You're actually pulling together all of the stuff that you've
• 24:59
  Speaker 2: learned from the day before so that your brain consolidates it.
• 25:02
  Speaker 2: That's why we study better after a day a night
• 25:05
  Speaker 2: of sleep, of learning the day before, all that sort
• 25:07
  Speaker 2: of stuff. So if you missed your sleep, you then
• 25:09
  Speaker 2: don't get those connections. This can just reduce your clarity.
• 25:13
  Speaker 2: This means you actually don't develop or grow in your
• 25:16
  Speaker 2: ability to understand things. So brain health specifically declines very
• 25:22
  Speaker 2: very quickly. And you know, one night bad sleep and
• 25:26
  Speaker 2: you start making sentences like that, one night bad one
• 25:29
  Speaker 2: night bad sleep, no good. You know, you get very simple,
• 25:33
  Speaker 2: very quickly.
• 25:34
  Speaker 3: So now I tell you the book that you shouldn't read.
• 25:39
  Speaker 3: The book is called Can't Hurt Me by David Goggins.
• 25:42
  Speaker 2: Yeah, yeah, yeah.
• 25:43
  Speaker 1: I feel like he's the antithesis of you.
• 25:48
  Speaker 2: Have you read that, tiff, I've read both his books.
• 25:52
  Speaker 1: I haven't read the book, but i've heard him on podcast.
• 25:55
  Speaker 2: I'm not a fan.
• 25:57
  Speaker 1: Yeah, well he polarizes. I mean, but look, I.
• 26:03
  Speaker 3: Love some of his stuff as well, and he's funny
• 26:05
  Speaker 3: and ins but I'm like, dude, you're gonna I know
• 26:08
  Speaker 3: that you're the toughest motherfucker in the world, as you say.
• 26:11
  Speaker 3: Maybe you are, maybe, but some of the shit that
• 26:14
  Speaker 3: he does is so reckless. I'm like, you are if
• 26:20
  Speaker 3: you can move when you're sixty, If you're I'm going
• 26:23
  Speaker 3: to be surprised, But but just quickly, and then we'll
• 26:27
  Speaker 3: keep going with our shit. Sleep and list but you
• 26:31
  Speaker 3: think about even I guess relating to Goggins, but like
• 26:34
  Speaker 3: Navy seal training or the Buds where they do their
• 26:39
  Speaker 3: five days with I think they average ninety minutes sleep
• 26:43
  Speaker 3: a day for five days and just you know, psychologically, emotionally,
• 26:48
  Speaker 3: physiologically fucking brutalize them with I guess the main point
• 26:54
  Speaker 3: being to see how people can perform in the middle
• 26:58
  Speaker 3: of the worst fucking conditions and the middle of cognitive, emotional,
• 27:02
  Speaker 3: physiological overload.
• 27:04
  Speaker 1: We're going to put you in the shit and see
• 27:06
  Speaker 1: how you go.
• 27:07
  Speaker 3: Yep, But that that ain't an ideal operating system, is it.
• 27:14
  Speaker 2: No, not for the majority of the population, but for
• 27:18
  Speaker 2: a population where you need to make the impossible possible
• 27:21
  Speaker 2: and to expand their brain, like every mission after Bud's
• 27:25
  Speaker 2: beach is easy because they have a reference point for
• 27:27
  Speaker 2: what my body can tolerate. So from a belief in
• 27:31
  Speaker 2: oneself and this is a totally different part of it
• 27:34
  Speaker 2: that there's a really powerful process in that of it
• 27:37
  Speaker 2: creates a sense of belief that I can tolerate this.
• 27:40
  Speaker 2: So that's an important thing. And this is why you know,
• 27:43
  Speaker 2: not everyone makes it, because not everyone is actually built
• 27:45
  Speaker 2: to be able to withstand that, and similarly to Goggins
• 27:49
  Speaker 2: because obviously he went through that and made that famous
• 27:51
  Speaker 2: by going through it three times in a year or something.
• 27:54
  Speaker 1: Yeah, and taping up his broken leg and.
• 27:58
  Speaker 2: Yeah, exactly. Yeah, so he is he is. He is
• 28:01
  Speaker 2: the pin up for crusader in our health type model,
• 28:06
  Speaker 2: which is dopamine dominant, which is and when you've got
• 28:10
  Speaker 2: a body like that, essentially, if you don't make your
• 28:13
  Speaker 2: day hard, it feels like you've done nothing that day,
• 28:17
  Speaker 2: because crusaders want to feel like they're stretched. And that's
• 28:21
  Speaker 2: a natural component because dopamine makes you feel good if
• 28:25
  Speaker 2: you're on the mission, even if it hurts. It's like
• 28:27
  Speaker 2: I've just walked over glass. I kind of want to
• 28:29
  Speaker 2: keep walking because I just want to get I just
• 28:31
  Speaker 2: want to get there, or want to feel the pain.
• 28:33
  Speaker 2: I want to know that this is hard. And so
• 28:35
  Speaker 2: when Goggins is giving his advice on tripled down on
• 28:38
  Speaker 2: your weaknesses, what he's actually saying is I'm doubling down
• 28:43
  Speaker 2: on my mental strength. I see something that I'm not
• 28:47
  Speaker 2: good at, I'm going to use my dopamine built in
• 28:50
  Speaker 2: structures to overcome that, whereas somebody else would use Maybe
• 28:56
  Speaker 2: I need to do this for my family and their
• 28:59
  Speaker 2: family then generates that motivation for them to go as
• 29:02
  Speaker 2: harder they've got to go to. So it's yeah, just
• 29:07
  Speaker 2: as a side.
• 29:07
  Speaker 3: He is the exception. He's the exception to the rule.
• 29:10
  Speaker 3: But he's a good study case.
• 29:11
  Speaker 1: All right. So shit sleep and the end of crime system. Hormones.
• 29:19
  Speaker 2: Okay, So all right, So when you're thinking about hormones,
• 29:25
  Speaker 2: obviously they can mean lots of different things. Probably the
• 29:27
  Speaker 2: easiest one to think about is insulin. It's a very
• 29:29
  Speaker 2: important part of our endo crime system and it's going
• 29:33
  Speaker 2: to be influenced a lot of the other ones as well.
• 29:35
  Speaker 2: And also cortisole comes into this too. So what we
• 29:38
  Speaker 2: see you can put someone through shift work, or just
• 29:41
  Speaker 2: expose them to bright lights at night, or give them
• 29:45
  Speaker 2: poor asleep. Essentially, the statistic is is if you're getting
• 29:49
  Speaker 2: less than five point five hours of sleep per night,
• 29:52
  Speaker 2: you are at a thirty percent increased risk of diabetes
• 29:56
  Speaker 2: compared to somebody who's getting normal sleep. So straight away
• 29:59
  Speaker 2: there is a huge increase in diabetes risk, and we
• 30:04
  Speaker 2: actually show signs of pre diabetes within four days of
• 30:08
  Speaker 2: having bad sleep. But then you have good sleep and
• 30:11
  Speaker 2: that returns back to normal glycemic index. And what I
• 30:14
  Speaker 2: mean by that is your blood sugar levels go nuts
• 30:17
  Speaker 2: after four days, and then they return back to normal
• 30:21
  Speaker 2: if you start getting some normal sleep. So just being underslept,
• 30:24
  Speaker 2: even if you're eating the right foods, can actually put
• 30:27
  Speaker 2: you into a diabetic state, which is really like from
• 30:30
  Speaker 2: an endocrime perspective, because when you don't get enough sleep,
• 30:35
  Speaker 2: you don't recover as well. Your body thinks that there's
• 30:38
  Speaker 2: something going wrong, and so you go into panic stations
• 30:41
  Speaker 2: and to do that, you have to release a lot
• 30:43
  Speaker 2: more quartisole cortisol, and that you release more quartersole throughout
• 30:48
  Speaker 2: the day. Quartersole throughout the day. It's okay if you're exercising,
• 30:52
  Speaker 2: but too much of it is bad. It makes your
• 30:55
  Speaker 2: blood sugar levels, It makes you insulin resistant. Everyone's probably
• 30:58
  Speaker 2: heard about that, it makes you hard for your body
• 31:01
  Speaker 2: to do what it's supposed to do with sugar. And
• 31:03
  Speaker 2: so lack of sleep specifically starts destroying your insulince signaling
• 31:11
  Speaker 2: through cortisol, and that then propagates a whole lot of
• 31:15
  Speaker 2: issues as well, and you can translate that to steroid
• 31:20
  Speaker 2: production and cholesterol production, blood pressure, which is obviously been
• 31:25
  Speaker 2: controlled by a whole lot of the endocrin system too,
• 31:28
  Speaker 2: So we see a thirty to forty percent increased risk
• 31:31
  Speaker 2: of cardiovascular disease just by getting less than five and
• 31:35
  Speaker 2: a half hours sleep. So yeah, and a forty increased
• 31:41
  Speaker 2: risk of premature death like just by not getting enough sleep.
• 31:45
  Speaker 2: So it's the way I'll do it in my keynotes
• 31:47
  Speaker 2: is I say, you're probably going to go home today.
• 31:49
  Speaker 2: You're probably going to tell your part. Oh yeah, some
• 31:51
  Speaker 2: bloke some food was telling us about sleep, and you
• 31:55
  Speaker 2: know I'm not going to change it. But then what
• 31:56
  Speaker 2: I want you to do is just add the sentence
• 31:59
  Speaker 2: because I want to die faster. That's all I want
• 32:01
  Speaker 2: you to add to the end of that sentence, because
• 32:03
  Speaker 2: we know it's after oxygen and that Walker is good
• 32:07
  Speaker 2: for This is the sleep guy. He said, after oxygen
• 32:11
  Speaker 2: sleep is the thing. If you're in deficiency of it,
• 32:13
  Speaker 2: it will kill you next. So after oxygen, sleep is
• 32:16
  Speaker 2: the thing that will kill you fastest if you're in deficiency.
• 32:19
  Speaker 2: So when it comes to the endocrine system, you are
• 32:23
  Speaker 2: doing all of your regulation of your cycle and rhythms,
• 32:31
  Speaker 2: Like your endocrime system is so sensitive to time of day,
• 32:34
  Speaker 2: and as soon as you start messing around with timing.
• 32:37
  Speaker 2: That's when you're going to start disregulating hormones.
• 32:40
  Speaker 3: Yes, I feel like some of that, well not, I
• 32:42
  Speaker 3: feel these some of these are obviously interconnected. Yeah, and
• 32:46
  Speaker 3: this kind of sits somewhere in the space between you
• 32:50
  Speaker 3: and me, really, but I want your thoughts.
• 32:54
  Speaker 1: So I'm not.
• 32:55
  Speaker 3: Sleeping while I have shitty sleep and mental and emotion all.
• 33:00
  Speaker 2: Health yep, for the same reason of the brain, like
• 33:07
  Speaker 2: your brain tissues. There's definitely like physical changes that occur
• 33:11
  Speaker 2: in depression and anxiety. We know that under seven hours
• 33:14
  Speaker 2: of sleep there will be slight increases in anxiety. So
• 33:19
  Speaker 2: it's just essentially, if you get less sleep, your body goes,
• 33:23
  Speaker 2: what the hell, man like, there must be something wrong
• 33:25
  Speaker 2: with my environment, and so you become more you start
• 33:30
  Speaker 2: surveiling the world more, and you start becoming hyper attentive
• 33:33
  Speaker 2: to the world because something must be wrong if you're
• 33:35
  Speaker 2: not getting enough sleep. And so just the act of
• 33:41
  Speaker 2: not getting enough sleep indicates that something is wrong, and
• 33:44
  Speaker 2: so your brain starts going into hyperdrive. So that may
• 33:47
  Speaker 2: be something that occurs. Particularly, your nervous system has to
• 33:49
  Speaker 2: really jump up and you have to use more nora adrenaline,
• 33:52
  Speaker 2: which is a chemical that makes you more alert, you
• 33:54
  Speaker 2: have to use more cortisol. But also what can happen
• 33:59
  Speaker 2: is if you go for a period of time and
• 34:01
  Speaker 2: a lot of people do this, and this is where
• 34:02
  Speaker 2: it all gets interconnected. People go hard for six months
• 34:06
  Speaker 2: and then they're about to go on their holidays. As
• 34:09
  Speaker 2: far as they've not been sleeping as well, they're about
• 34:10
  Speaker 2: to go on their holidays, and what happens on the
• 34:13
  Speaker 2: Thursday before the Friday holiday is they get sick. And
• 34:15
  Speaker 2: this is because their immune system is finally catching up.
• 34:18
  Speaker 2: And then they go into virtually a depression of I
• 34:21
  Speaker 2: just don't want to do anything. I'm not motivated. I'm
• 34:23
  Speaker 2: not getting the excitement out of things. And that's just
• 34:25
  Speaker 2: a sign of burnout. So if you're not getting enough sleep,
• 34:28
  Speaker 2: you're not recovering. If you don't recover, your body will
• 34:30
  Speaker 2: eventually say, hey man, you need to stop taking action.
• 34:34
  Speaker 2: And the way that I'm going to stop you taking
• 34:36
  Speaker 2: action is I'm going to stop giving you energy and
• 34:39
  Speaker 2: I'm going to stop giving you motivation. And so you're
• 34:42
  Speaker 2: going to sit there and you're not going to find
• 34:43
  Speaker 2: pleasure in things. You're not going to be motivated to
• 34:45
  Speaker 2: do things. You're going to find yourself intolerant of things,
• 34:48
  Speaker 2: and you might go along to your doctor and say,
• 34:49
  Speaker 2: I think I'm depressed, and there may be a very
• 34:53
  Speaker 2: real depression going on. It may also be that you've
• 34:56
  Speaker 2: just been underslept for so long that your body is
• 34:57
  Speaker 2: saying I'm sick and tired of giving you energy, that
• 35:00
  Speaker 2: you're not recovering. I actually need to take energy away
• 35:03
  Speaker 2: from you now. So we know that for sleep will
• 35:09
  Speaker 2: significantly increase mental health conditions. And even my chief medical
• 35:14
  Speaker 2: officer is doing some fascinating research looking at the brain,
• 35:18
  Speaker 2: the different brain rhythms and the very low frequency sort
• 35:22
  Speaker 2: of like Earth has a frequency that you can measure
• 35:25
  Speaker 2: like that level of frequency in the brain, and he's
• 35:29
  Speaker 2: noticing that in autism one of the big determinants of
• 35:33
  Speaker 2: severity is actually they're missing a whole lot of these
• 35:36
  Speaker 2: brain waves during their sleep. They're not getting these particular elements.
• 35:41
  Speaker 2: And so they've just won a grant in Canada to
• 35:43
  Speaker 2: do a whole bunch of really deep neurological testsing and sleep.
• 35:47
  Speaker 2: By that, so it is obviously interconnected. Your brain requires
• 35:52
  Speaker 2: a healthy immune function to recover, so you need your
• 35:55
  Speaker 2: immune system to be turning on you need size and
• 36:00
  Speaker 2: muscle recovery to support brain development as well, because the
• 36:05
  Speaker 2: movement is specifically related to the brain size of the
• 36:08
  Speaker 2: areas that are related to anxiety as well. And so yes, essentially,
• 36:12
  Speaker 2: if you are lacking sleep, it is a It's probably
• 36:15
  Speaker 2: the first sign is that you'll have less control over
• 36:19
  Speaker 2: your mind. That's probably the thing that we notice first
• 36:22
  Speaker 2: is that everything becomes heightened and things aren't as happy.
• 36:26
  Speaker 1: Isn't the body amazing?
• 36:28
  Speaker 3: Like the body's going hey, hey, hey, hey hey, and
• 36:30
  Speaker 3: then eventually it goes all right, Then all right, you
• 36:33
  Speaker 3: won't fucking listen. I'll just take over like your body's
• 36:37
  Speaker 3: your body's telling your shit constantly, and you're like, no,
• 36:40
  Speaker 3: I'm good.
• 36:42
  Speaker 1: I can get by on four hours sleep off because
• 36:44
  Speaker 1: I'm a fucking warrior.
• 36:46
  Speaker 2: Yeah no, you can't.
• 36:47
  Speaker 1: You can't.
• 36:49
  Speaker 3: It doesn't matter what you tell yourself. All right, let's
• 36:52
  Speaker 3: do one or more, let's do one. I mean, this
• 36:56
  Speaker 3: is probably again, this is probably probably all three of us. Really,
• 37:00
  Speaker 3: there's only one athlete on the call, and it's not
• 37:02
  Speaker 3: you and me Champ. Let's talk about athletic performance. Although
• 37:07
  Speaker 3: you could be an athlete maybe I don't know. And
• 37:10
  Speaker 3: this is very broad. But we have a lot of
• 37:12
  Speaker 3: people who listen to this show who maybe are not
• 37:14
  Speaker 3: necessarily athletes, but they do athletic things, they have athletic pursuits.
• 37:20
  Speaker 1: So let's talk about that.
• 37:21
  Speaker 3: And I guess that would be in conjunction with things
• 37:24
  Speaker 3: like energy levels, reaction time, muscol aerobic endurance, fucking all
• 37:29
  Speaker 3: that stuff.
• 37:30
  Speaker 1: But let's just talk about that kind of performance.
• 37:32
  Speaker 2: Yeah, I love it, yep. So well. Firstly, if you're
• 37:35
  Speaker 2: not sleeping well enough, you don't get your recovery during
• 37:38
  Speaker 2: the day. Like as an athlete, you go to the
• 37:40
  Speaker 2: gym or you go to your training session, just like
• 37:42
  Speaker 2: we're talking about the ultramathon, you walk out of the
• 37:45
  Speaker 2: gym weaker than when you started. You're not lifting the
• 37:48
  Speaker 2: same at the end of the session that when you started.
• 37:50
  Speaker 2: You're actually damaging muscle, you're fatiguing your nervous system, you're
• 37:54
  Speaker 2: putting strain on your collagen fibers. Through the day, you
• 37:59
  Speaker 2: get weaker. The only time that you get stronger is
• 38:04
  Speaker 2: when you sleep. And if you want to question that,
• 38:06
  Speaker 2: do a really hard eccentric workout that you would normally
• 38:09
  Speaker 2: be able to recover with a couple of days of
• 38:11
  Speaker 2: muscles soreness, but then don't sleep that night and watch
• 38:15
  Speaker 2: how the next five days are possibly the worst experience
• 38:19
  Speaker 2: of your life because your body missed it's key time
• 38:21
  Speaker 2: to actually recover. So the whole thing about an athlete,
• 38:24
  Speaker 2: athletes want to be stronger and faster. The only time
• 38:26
  Speaker 2: that actively happens where their body gets stronger and faster
• 38:30
  Speaker 2: is when they're sleeping. They think it's training, but it's
• 38:33
  Speaker 2: only happening when they're sleeping. Second thing, and this is
• 38:36
  Speaker 2: really important, is and reaction time. As you said it,
• 38:40
  Speaker 2: it's called the P three hundred. This is the time
• 38:43
  Speaker 2: that it takes for you to want to do something
• 38:45
  Speaker 2: to you activating it and athletes need are really good
• 38:50
  Speaker 2: and so three hundred milliseconds is what it is. But
• 38:54
  Speaker 2: athletes want a P two hundred and tiff here as
• 38:57
  Speaker 2: an activator will naturally have a P two which is
• 39:01
  Speaker 2: an even faster reaction time. And so as soon as
• 39:04
  Speaker 2: you start missing sleep, those pathways start slowing down and
• 39:08
  Speaker 2: your reaction time reduces. And that what does reaction time
• 39:11
  Speaker 2: mean for an athlete? It means maybe you miss a gun,
• 39:14
  Speaker 2: maybe you miss a tackle, maybe you miss an unstable
• 39:20
  Speaker 2: part of the field. An unstable part of the road,
• 39:23
  Speaker 2: and you aren't, you can't correct, and now you injure.
• 39:26
  Speaker 2: So whenever you start losing sleep, you start reducing your proprioception,
• 39:32
  Speaker 2: reducing your balance, which is absolutely pivotal. And then when
• 39:36
  Speaker 2: we're talking about athletes as well, and this is probably
• 39:39
  Speaker 2: one of the bits of feedback that we get, is
• 39:41
  Speaker 2: that when we take athletes through the process that we do,
• 39:44
  Speaker 2: they go, I just feel so much sharper and so
• 39:47
  Speaker 2: much more mentally ready. And when you've got when you're
• 39:51
  Speaker 2: when you're trying to push your body as far as
• 39:53
  Speaker 2: you can go, you need to be mentally ready for that.
• 39:57
  Speaker 2: And mental readiness is I have energy to burn and
• 40:03
  Speaker 2: I can push my mind here because that's such an
• 40:06
  Speaker 2: important part of it. So you have when you're more slept,
• 40:12
  Speaker 2: you will be more mentally ready, your mood will be up,
• 40:15
  Speaker 2: your optimism will be there, the potential for you to
• 40:18
  Speaker 2: experience flow is going to be higher. So not only
• 40:22
  Speaker 2: do it, it is absolutely necessary for you to sleep
• 40:26
  Speaker 2: in order for you to be an athlete's it will
• 40:29
  Speaker 2: significantly decrease your ability to do anything athletic if you
• 40:32
  Speaker 2: aren't sleeping well enough.
• 40:34
  Speaker 1: Wow, So there's an ad for the gym. Everyone, you're
• 40:37
  Speaker 1: getting weaker as you train, You're welcome.
• 40:40
  Speaker 2: Exactly, there's the great news.
• 40:44
  Speaker 1: Yeah, I was explaining.
• 40:46
  Speaker 3: There was a kid the other day who asked me
• 40:47
  Speaker 3: a question in the gym, and I was trying to
• 40:49
  Speaker 3: explain to him because he's in there forever. I said
• 40:52
  Speaker 3: to him, how long are you in here? He goes, oh,
• 40:54
  Speaker 3: two and a half, three hours and he's sixteen.
• 40:57
  Speaker 1: Yeah, I'm like, bro, bro.
• 41:01
  Speaker 3: Look, without doing any specific investigation, I'm pretty positive when
• 41:06
  Speaker 3: I tell you that maybe an hour, maybe a pretty
• 41:10
  Speaker 3: solid whatever, is going to do you more good than
• 41:13
  Speaker 3: three hours. And I was trying to explain to him,
• 41:16
  Speaker 3: all you're doing then in the gym is trying to
• 41:18
  Speaker 3: stimulate your body to adapt to stress. Right when you
• 41:21
  Speaker 3: grow and when you get strong is when you're eating,
• 41:23
  Speaker 3: when you sleep, and when you recover and when you
• 41:25
  Speaker 3: and he just very much has a lot of them,
• 41:28
  Speaker 3: do they have this will lift? If an hour is good,
• 41:32
  Speaker 3: then three hours is amazing. I'm like, well, no, no,
• 41:36
  Speaker 3: not at all, but all right, let's finish on this one.
• 41:38
  Speaker 3: And by the way, for people who about forty five
• 41:41
  Speaker 3: minutes ago, we had no idea what we were going
• 41:43
  Speaker 3: to talk about and when I say we, well, we
• 41:46
  Speaker 3: but you've done very well. Last one is really broad.
• 41:51
  Speaker 3: So poor sleep or shit sleep. The relationship between that
• 41:55
  Speaker 3: and this is very general. And health span slash life span.
• 42:00
  Speaker 2: Got it. So everyone is talking about longevity at the moment,
• 42:07
  Speaker 2: and essentially in order so the to expand your to
• 42:15
  Speaker 2: extend your life, you need to learn and grow. As
• 42:20
  Speaker 2: soon as you stop learning and growing, you start dying.
• 42:23
  Speaker 2: Death is the opposite of learning and growing, and so everything.
• 42:28
  Speaker 2: When we come to sleep, that is where you learn
• 42:31
  Speaker 2: and grow. That is where your brain starts learning lessons
• 42:34
  Speaker 2: and becoming more mature, and your body actually recovers your
• 42:39
  Speaker 2: immune system. Everyone's crazy about fasting because you get autophogy
• 42:43
  Speaker 2: of your cells, which is killing the old dead cells
• 42:45
  Speaker 2: and stimulating the new growth of new cells. You know
• 42:48
  Speaker 2: that happens in sleep too.
• 42:50
  Speaker 3: If one more person says or topogy, you're going to
• 42:52
  Speaker 3: punch that in the fat every second, influencer.
• 42:58
  Speaker 2: That's right, little. It also happens in exercise. There's a
• 43:01
  Speaker 2: whole lot of places it's very very good. So fast
• 43:03
  Speaker 2: thing is helpful in short periods. But so when we're
• 43:07
  Speaker 2: talking about health span, we know this is what I say, actually,
• 43:11
  Speaker 2: this is exactly what I say in the sessions that
• 43:13
  Speaker 2: I run. When I'm talking about stress and recovery. I say,
• 43:18
  Speaker 2: you can take my advice today, or you can just
• 43:20
  Speaker 2: let it go. But what I want you to do
• 43:22
  Speaker 2: is to repeat to your partner, and I say it
• 43:23
  Speaker 2: a few times just to really make sure they get it.
• 43:25
  Speaker 2: I just want to die faster. But it's not one
• 43:27
  Speaker 2: of those situations where I get to have this awesome
• 43:31
  Speaker 2: ride and I'm going flatter you know that person. I'd
• 43:33
  Speaker 2: prefer to like drive my car like a roadster and
• 43:35
  Speaker 2: completely collapse on my deathbed or whatever it might be.
• 43:39
  Speaker 2: It's like, no, no, you're going to live, but then
• 43:41
  Speaker 2: you're going to get heart disease. We're really good at
• 43:43
  Speaker 2: keeping people alive while they're sick nowadays, and this is
• 43:45
  Speaker 2: what life span is. We've got a really good ability
• 43:48
  Speaker 2: to extend a person's life while they have disease. And
• 43:52
  Speaker 2: health span is about extending a person's life while they
• 43:56
  Speaker 2: don't have disease. And so if you lack sleep, you
• 44:00
  Speaker 2: know that handser risk goes up by forty five percent.
• 44:04
  Speaker 2: In some instances, heart disease goes up by forty percent.
• 44:07
  Speaker 2: Diabetes goes up by thirty percent bowel conditions, which I
• 44:11
  Speaker 2: don't know if anyone's had a bowel condition before. It
• 44:13
  Speaker 2: sucks shit and the and I only said that for
• 44:17
  Speaker 2: the part. I don't like to swear all the time.
• 44:19
  Speaker 2: The all of your life becomes really crap because now
• 44:27
  Speaker 2: you have to be thinking about am I going to die?
• 44:29
  Speaker 2: Or what do I have to manage? Or No, I
• 44:31
  Speaker 2: can't do that because I'm on a BEATA blocker and
• 44:33
  Speaker 2: my heart rate can't go above one thirty otherwise I'm
• 44:36
  Speaker 2: going to pass out if I do exercise too hard.
• 44:38
  Speaker 2: I can't actually run around with my kids the way
• 44:40
  Speaker 2: that I want to. Or I've got to be jabbing
• 44:42
  Speaker 2: myself with a needle to make sure that I've got insulin,
• 44:45
  Speaker 2: or I've got to go through chemotherapy and radiotherapy, or
• 44:51
  Speaker 2: I've got to watch everything that I eat and be
• 44:54
  Speaker 2: in pain half the day because my stomach will just
• 44:56
  Speaker 2: not settle down. And I've now got a condition that's
• 44:59
  Speaker 2: that's not happy, or an autoimmune condition where my thyroid
• 45:02
  Speaker 2: isn't working, or or you know where my digestive system
• 45:07
  Speaker 2: is eating itself through chrones or al stive colitis, or
• 45:12
  Speaker 2: I've got rheumatoid arthritis and anytime the humidity increases, now
• 45:15
  Speaker 2: my joints hurt. Like this isn't the way that we
• 45:19
  Speaker 2: want people to live, and our vision and mission everything
• 45:21
  Speaker 2: we're doing is the elimination of these conditions. So when
• 45:25
  Speaker 2: we're talking about health span, sleep is the thing, like
• 45:31
  Speaker 2: outside of continuing to breathe, it is the thing that
• 45:36
  Speaker 2: is going to recover you and support you to grow
• 45:40
  Speaker 2: and to learn and to get over disease fast than anything.
• 45:45
  Speaker 2: And even and we didn't really get into the individual
• 45:48
  Speaker 2: nuance of Cicadian rhythms and how different people need different
• 45:50
  Speaker 2: things at different times in the day. We don't need
• 45:52
  Speaker 2: to go into that today. But even understanding that some
• 45:56
  Speaker 2: people need slow mornings, some people need a fast morning,
• 46:00
  Speaker 2: that can actually make all of the difference in your day,
• 46:03
  Speaker 2: like as to how you wake up in the morning too.
• 46:04
  Speaker 2: So anything that you want to any disease that you
• 46:09
  Speaker 2: have is a degenerative process, virtually most of them are.
• 46:13
  Speaker 2: And that is you haven't been able to recover or
• 46:17
  Speaker 2: you haven't had an immune system that's picked up that
• 46:19
  Speaker 2: there's something wrong, and your body is just less able
• 46:23
  Speaker 2: to surveil itself and a psychological equivalent to this is mindfulness.
• 46:28
  Speaker 2: When you are mindful of your thoughts, you're able to
• 46:30
  Speaker 2: observe them more, and you're able to control them more,
• 46:32
  Speaker 2: and your stress decreases. Interestingly enough, mindfulness creates observing your thoughts,
• 46:39
  Speaker 2: creates an observation of your body, and through the immune system,
• 46:44
  Speaker 2: the same two things. The systems are happening together. So
• 46:47
  Speaker 2: if you aren't surveiling your body, if you aren't surveiling
• 46:51
  Speaker 2: your thoughts, you don't know when something's going wrong until
• 46:54
  Speaker 2: something big breaks like a heart attack, like blood sugar
• 46:58
  Speaker 2: and outlivers are an hour out of control, like a
• 47:00
  Speaker 2: pocket of cells that were able to develop that weren't
• 47:04
  Speaker 2: caught earlier, because I part of your immune system is
• 47:06
  Speaker 2: to actually surveil the cells that are not functioning correctly.
• 47:09
  Speaker 2: So essentially, if you don't sleep, you are specifically asking
• 47:14
  Speaker 2: for increased disease span. And if we got everybody sleeping well,
• 47:20
  Speaker 2: it would blow strips off. Resveratrol for example, that is
• 47:25
  Speaker 2: the only pill that you need to take to increase
• 47:28
  Speaker 2: your thirt one and two genes and take your NMN
• 47:30
  Speaker 2: with it and worry about your sleep. Just drink more
• 47:33
  Speaker 2: red wine compounds and eat this NMN and you can
• 47:37
  Speaker 2: do whatever you want because these two genes are activated
• 47:39
  Speaker 2: when the rest of your system is slowly dying. So anyway,
• 47:44
  Speaker 2: I've probably got a bit too intense there, but it's
• 47:46
  Speaker 2: pretty important for health span, the old sleep.
• 47:50
  Speaker 3: So if sleep was a drug, it'd be literally the
• 47:53
  Speaker 3: best drug ever created in the history of evanus.
• 47:56
  Speaker 2: Right, yep, yeah, yep, I would say. I would say
• 48:01
  Speaker 2: it outstrips exercise for its benefits. Exercise is probably the
• 48:05
  Speaker 2: other pill, and you know oxygen on top of that.
• 48:07
  Speaker 2: But yes, sleep trumps exercise.
• 48:11
  Speaker 3: Yes, Now, everyone, we're going to be emailing you an
• 48:16
  Speaker 3: exam on everything that doctor Cam said.
• 48:20
  Speaker 1: So the past mark, what's the past mark?
• 48:24
  Speaker 2: I'd say seventy percent? Can I just give them the
• 48:26
  Speaker 2: one thing they've got to remember, sure? Is that all right?
• 48:29
  Speaker 2: I'm making my own questions up now, of course, And
• 48:33
  Speaker 2: all of this essentially your body knows what to do
• 48:38
  Speaker 2: if you give it the right input, So you can't
• 48:41
  Speaker 2: actually sit there and say, oh, I want to sleep better,
• 48:44
  Speaker 2: you know, And that's where the sleep hygiene side of
• 48:48
  Speaker 2: things is so important. But probably the most important thing
• 48:51
  Speaker 2: is dim the lights and warm your body up if
• 48:54
  Speaker 2: you can tolerate some warmth at night, dim the lights
• 48:57
  Speaker 2: and warm your body up an hour before you go
• 48:59
  Speaker 2: to bed, and that consistent every night and wake up,
• 49:02
  Speaker 2: just get out of bed consistently. When they do the
• 49:05
  Speaker 2: sleep studies, they don't say, oh, this person was asleep
• 49:07
  Speaker 2: for this period of time. They say this person was
• 49:10
  Speaker 2: in bed for eight hours versus in bed for five
• 49:14
  Speaker 2: point five. They don't actually say your quality of sleep.
• 49:17
  Speaker 2: Quality of sleep definitely matters, but you can't change your
• 49:20
  Speaker 2: quality of sleep while you're sleeping. You can only do
• 49:22
  Speaker 2: that through your exercise and your food. And that's different
• 49:25
  Speaker 2: for everybody, and we've got other podcasts that've definitely discussed
• 49:28
  Speaker 2: that at length. So it is get consistent with your
• 49:33
  Speaker 2: sleep time, get consistent with when you shut lights down.
• 49:37
  Speaker 2: Your light and your body temperature are the two primary
• 49:40
  Speaker 2: time givers that determine what time of day it is,
• 49:44
  Speaker 2: and if you can keep that regular, even if it's
• 49:47
  Speaker 2: if you're only getting five hours right now, get a
• 49:49
  Speaker 2: regular five and a half. If you're getting five and
• 49:52
  Speaker 2: a half, get a regular six and try and work
• 49:54
  Speaker 2: your way up to seven. But get that as a
• 49:57
  Speaker 2: regular window in your day. And a lot of these
• 50:00
  Speaker 2: things that we're talking about will just happen for you?
• 50:04
  Speaker 1: Well, you never disappoint Doc. Tell people how to.
• 50:07
  Speaker 3: Find you and where they can learn more about you
• 50:10
  Speaker 3: and what you do in your organization.
• 50:12
  Speaker 2: Awesome. So Shaygroup dot com forward slash doctor cam McDonald,
• 50:17
  Speaker 2: I'll sensory the link if you need it. But Shaygroup
• 50:20
  Speaker 2: dot com Ford Station, doctor McDonald that's the their web address,
• 50:23
  Speaker 2: and that essentially shows you if you're a health professional,
• 50:26
  Speaker 2: you can learn about personalization of these things and bringing
• 50:30
  Speaker 2: some really cool technology into your work that help you
• 50:33
  Speaker 2: actually design the perfect routines for individuals based on the
• 50:37
  Speaker 2: stuff that we're talking about today and based on their
• 50:39
  Speaker 2: individual makeart. We've got corporate programs. We're working with schools
• 50:42
  Speaker 2: to help children understand themselves that way too, So all
• 50:44
  Speaker 2: of that informations on that website.
• 50:47
  Speaker 3: We appreciate you. You're a gift and what's today Friday.
• 50:51
  Speaker 3: Have a good weekend, big boy.
• 50:53
  Speaker 2: Thanks very much, thanks for having me on. It's great
• 50:55
  Speaker 2: to see your face, Tiff. I'm going to have a
• 50:57
  Speaker 2: nap now.