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Andrew Huberman revealed why your sleep schedule matters more than you think Most people thrive on 10-11pm to 6-7am—but night owls and early birds are wired differently by genes. First half of night: Deep repair, growth hormone release, motor skill learning. Second half (REM): Intense emotional processing—like free therapy,...

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Camus

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168,148 görüntüleme • 8 ay önce •via X (Twitter)

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One week of sleeping just 6 hours a night distorts 711 genes in your body. Matthew Walker dropped this on the Joe Rogan Podcast and it stopped me cold: half of those genes get suppressed (including many tied to immune function), while the other half get overexpressed — ramping up tumor promotion, chronic inflammation, and cardiovascular stress pathways. It’s not just fatigue. Short sleep literally starts rewriting the genetic instructions inside your cells. We all think we can “power through” on six hours during busy weeks… but the biological cost is far heavier than most of us realize. Have you ever noticed how even a few nights of restricted sleep affects your mood, immunity, or recovery — and would you treat your sleep differently if you knew it was reshaping your DNA-level biology?
1:21

One week of sleeping just 6 hours a night distorts 711 genes in your body. Matthew Walker dropped this on the Joe Rogan Podcast and it stopped me cold: half of those genes get suppressed (including many tied to immune function), while the other half get overexpressed — ramping up tumor promotion, chronic inflammation, and cardiovascular stress pathways. It’s not just fatigue. Short sleep literally starts rewriting the genetic instructions inside your cells. We all think we can “power through” on six hours during busy weeks… but the biological cost is far heavier than most of us realize. Have you ever noticed how even a few nights of restricted sleep affects your mood, immunity, or recovery — and would you treat your sleep differently if you knew it was reshaping your DNA-level biology?

Camus

13,756 görüntüleme • 4 ay önce

Sleep doctor explains why morning sex is way better than late night “Most people are intimate between 10:30 and 11:30 PM. But here’s what’s interesting: your hormone profile doesn’t look too good at 11:30 PM for having sex. In order to have successful sex, you want estrogen, testosterone, progesterone, adrenaline, and cortisol all to be high, and melatonin to be low. What do you think your hormone profile looks like at 10:30 at night? It’s literally the opposite” “What do most men wake up with in the morning? An erection. If that’s not Mother Nature telling you when to use that thing, I don’t know what is right. We discovered that people actually have greater connection and greater performance when they have sex in the morning. Now, do you have to brush your teeth and throw in a little mouthwash first? Yes, of course you do, let’s be fair to your partner here”
1:11

Sleep doctor explains why morning sex is way better than late night “Most people are intimate between 10:30 and 11:30 PM. But here’s what’s interesting: your hormone profile doesn’t look too good at 11:30 PM for having sex. In order to have successful sex, you want estrogen, testosterone, progesterone, adrenaline, and cortisol all to be high, and melatonin to be low. What do you think your hormone profile looks like at 10:30 at night? It’s literally the opposite” “What do most men wake up with in the morning? An erection. If that’s not Mother Nature telling you when to use that thing, I don’t know what is right. We discovered that people actually have greater connection and greater performance when they have sex in the morning. Now, do you have to brush your teeth and throw in a little mouthwash first? Yes, of course you do, let’s be fair to your partner here”

Mikli

1,490,509 görüntüleme • 3 ay önce

2 out of 3 adults suffer from broken sleep. It silently wrecks your testosterone, ages your brain faster, & weakens your immune system. Use these 7 tips to fall asleep faster & for longer:🧵 1. Stop waking up very early Your body doesn’t care about 5 AM — it cares about consistency. Set a fixed sleep & wake time (yes, even on weekends). That rhythm trains your brain to fall asleep faster & wake up with real energy. 2. Get morning sunlight within 30 minutes of waking Your eyes need natural light to reset your body’s internal clock. Just 10 minutes of sunlight tells your brain it’s daytime, boosting: • Mood • Energy • Alertness Now, your body knows by when to "get tired". 3. Optimize bedroom temperature Your body needs to cool down by about 1°C (2°F) to fall asleep. The optimal temperature? Keep your room between 60–67°F (15–19°C) — it’s the sweet spot for deep sleep. 4. Take magnesium 50–70% of adults are magnesium deficient. Magnesium glycinate (200–400 mg): • Helps your body drift into deep sleep • Calms your nervous system • Lowers cortisol Take it 30-60 minutes before bed. This blend contains Magnesium Glycinate, L-Theanine, & 7 other sleep nutrients. Find it here (AMAZON PRODUCT LINK): 5. No caffeine after 2PM Adenosine is the chemical building up in your brain to make you feel sleepy. Well, caffeine blocks it. Even an afternoon coffee can reduce deep sleep by 20–30%... 6. No blue-light 60 minutes before bed Your brain thinks blue light = daytime. Screens, LEDs, & bright overhead lights block melatonin & delay deep sleep: 7. Last meal 2 hours before bed Late-night eating spikes blood sugar & body temperature. Give your digestive system time to rest so your body can focus on recovery, not digestion: *Every body works differently, this is not medical advice, just what worked on me." *Always consult a health expert before following any protocols." *Affiliate links included.* How many hours do you sleep at night? If not enough, will you try any of these tips? Let me know in the comments. I'm 21 & obsessed with health. If you liked this tweet: 1. Follow Achilleas for more 2. Repost to help more people I'll see you in the next one!
0:46

2 out of 3 adults suffer from broken sleep. It silently wrecks your testosterone, ages your brain faster, & weakens your immune system. Use these 7 tips to fall asleep faster & for longer:🧵 1. Stop waking up very early Your body doesn’t care about 5 AM — it cares about consistency. Set a fixed sleep & wake time (yes, even on weekends). That rhythm trains your brain to fall asleep faster & wake up with real energy. 2. Get morning sunlight within 30 minutes of waking Your eyes need natural light to reset your body’s internal clock. Just 10 minutes of sunlight tells your brain it’s daytime, boosting: • Mood • Energy • Alertness Now, your body knows by when to "get tired". 3. Optimize bedroom temperature Your body needs to cool down by about 1°C (2°F) to fall asleep. The optimal temperature? Keep your room between 60–67°F (15–19°C) — it’s the sweet spot for deep sleep. 4. Take magnesium 50–70% of adults are magnesium deficient. Magnesium glycinate (200–400 mg): • Helps your body drift into deep sleep • Calms your nervous system • Lowers cortisol Take it 30-60 minutes before bed. This blend contains Magnesium Glycinate, L-Theanine, & 7 other sleep nutrients. Find it here (AMAZON PRODUCT LINK): 5. No caffeine after 2PM Adenosine is the chemical building up in your brain to make you feel sleepy. Well, caffeine blocks it. Even an afternoon coffee can reduce deep sleep by 20–30%... 6. No blue-light 60 minutes before bed Your brain thinks blue light = daytime. Screens, LEDs, & bright overhead lights block melatonin & delay deep sleep: 7. Last meal 2 hours before bed Late-night eating spikes blood sugar & body temperature. Give your digestive system time to rest so your body can focus on recovery, not digestion: *Every body works differently, this is not medical advice, just what worked on me." *Always consult a health expert before following any protocols." *Affiliate links included.* How many hours do you sleep at night? If not enough, will you try any of these tips? Let me know in the comments. I'm 21 & obsessed with health. If you liked this tweet: 1. Follow Achilleas for more 2. Repost to help more people I'll see you in the next one!

Achilleas

29,919 görüntüleme • 10 ay önce

Andrew Huberman just explained why your bedroom light at night might be quietly wrecking your metabolism — and why the first and last hour of your day are the most important for light exposure. Kids in a study slept with dim overhead light (100 lux, eyes closed) and still woke up with significantly elevated morning blood glucose levels. His simple rule: Make the first hour of your day as bright as possible (ideally sunlight) to spike cortisol properly and set your rhythm. Make the last hour before bed as dim or dark as safely possible to avoid messing with that rhythm. Blue blockers can help some people, but just dimming the lights matters a lot. It’s a small tweak that hits deep — better sleep, better blood sugar control, better energy. Have you experimented with bright mornings and dim evenings? Did you notice changes in sleep, mood, or how you feel during the day? Your experience 👇
0:47

Andrew Huberman just explained why your bedroom light at night might be quietly wrecking your metabolism — and why the first and last hour of your day are the most important for light exposure. Kids in a study slept with dim overhead light (100 lux, eyes closed) and still woke up with significantly elevated morning blood glucose levels. His simple rule: Make the first hour of your day as bright as possible (ideally sunlight) to spike cortisol properly and set your rhythm. Make the last hour before bed as dim or dark as safely possible to avoid messing with that rhythm. Blue blockers can help some people, but just dimming the lights matters a lot. It’s a small tweak that hits deep — better sleep, better blood sugar control, better energy. Have you experimented with bright mornings and dim evenings? Did you notice changes in sleep, mood, or how you feel during the day? Your experience 👇

Camus

15,011 görüntüleme • 4 ay önce

30 Minutes of This Feels Like 8 Hours of Sleep Andrew D. Huberman, Ph.D. (00:00) NSDR stands for Non-sleep Deep Rest (00:53) A similar practice, Yoga Nidra involves lying down, completely still, and doing some slow breathing to decrease your heart rate while trying not to fall asleep. It's long been used as a way to replenish mental & physical vigor. (01:41) In ~2015, Dr. Huberman tried Yoga Nidra and found it to be incredibly restorative (02:47) NSDR is similar to Yoga Nidra. It involves lying down for 10-30 minutes, doing long exhale breathing, trying to stay awake. (03:43) Study: The 60-minute Yoga Nidra protocol that increases striatal dopamine 60%, as revealed by PET imaging studies (04:40) Some studies show post-Yoga Nidra performance on memory & other cognitive tasks is improved (04:49) It's possible certain pockets of the brain undergo sleep-like states during NSDR (06:00) People who have trouble falling asleep often benefit from doing NSDR at any time of day — it teaches you to self-direct your own relaxation (06:45) Yoga Nidra/NSDR moves you from a state of thinking and doing to being and feeling (07:39) Dr. Huberman often does a 30-minute NSDR session in the morning — "I come out of that [...] and I personally just feel as if I've slept 8 hours" (09:55) "I find NSDR to be among the most potent and important tools or protocols that I've used in my own life. I've continued to do it about once a day, any time of day or night, sometimes based on need to get more sleep, sometimes just as a practice. And even 10 minutes of NSDR, for me, I emerge from that feeling being completely different and always better." (10:16) This is what happened when Rhonda tried NSDR after a night of poor sleep (11:38) Possible creativity & trauma therapy benefits of NSDR and other body still/mind active states
14:54

30 Minutes of This Feels Like 8 Hours of Sleep Andrew D. Huberman, Ph.D. (00:00) NSDR stands for Non-sleep Deep Rest (00:53) A similar practice, Yoga Nidra involves lying down, completely still, and doing some slow breathing to decrease your heart rate while trying not to fall asleep. It's long been used as a way to replenish mental & physical vigor. (01:41) In ~2015, Dr. Huberman tried Yoga Nidra and found it to be incredibly restorative (02:47) NSDR is similar to Yoga Nidra. It involves lying down for 10-30 minutes, doing long exhale breathing, trying to stay awake. (03:43) Study: The 60-minute Yoga Nidra protocol that increases striatal dopamine 60%, as revealed by PET imaging studies (04:40) Some studies show post-Yoga Nidra performance on memory & other cognitive tasks is improved (04:49) It's possible certain pockets of the brain undergo sleep-like states during NSDR (06:00) People who have trouble falling asleep often benefit from doing NSDR at any time of day — it teaches you to self-direct your own relaxation (06:45) Yoga Nidra/NSDR moves you from a state of thinking and doing to being and feeling (07:39) Dr. Huberman often does a 30-minute NSDR session in the morning — "I come out of that [...] and I personally just feel as if I've slept 8 hours" (09:55) "I find NSDR to be among the most potent and important tools or protocols that I've used in my own life. I've continued to do it about once a day, any time of day or night, sometimes based on need to get more sleep, sometimes just as a practice. And even 10 minutes of NSDR, for me, I emerge from that feeling being completely different and always better." (10:16) This is what happened when Rhonda tried NSDR after a night of poor sleep (11:38) Possible creativity & trauma therapy benefits of NSDR and other body still/mind active states

FoundMyFitness Clips

40,888 görüntüleme • 2 yıl önce

Jeff Bezos challenges conventional views on professional satisfaction and executive pressure. His first point is a reality check on work-life expectations: "People have very high standards for how they want their work life to be. If you can get your work life to where you enjoy half of it, that is amazing, because very few people ever achieve that." Why such a high bar? Because nothing is friction-free. "The truth is everything comes with overhead. That's reality. Everything comes with pieces that you don't like." He illustrates this with examples from even the most coveted role: "You could be a Supreme Court justice and there's still going to be pieces of your job you don't like..." His advice is to accept the friction without letting it poison your outlook: "Every job comes with pieces you don't like and we need to say that's part of it and not resent those pieces… but also try to minimize them." Then he flips the script on leadership and stress: "There's this false idea that CEOs are under the most stress. Why? You're in charge. Why don't you delegate the stress?" His conclusion is disarmingly simple: "It's your choice. You have to figure out how to set up your life in such a way that you can minimize the things." Two powerful reframes from Jeff Bezos here: First, enjoying half your work is an achievement most people never reach — so stop waiting for 100%. Second, if you're in a position of authority and drowning in stress, that's a design problem, not an inevitability.
1:06

Jeff Bezos challenges conventional views on professional satisfaction and executive pressure. His first point is a reality check on work-life expectations: "People have very high standards for how they want their work life to be. If you can get your work life to where you enjoy half of it, that is amazing, because very few people ever achieve that." Why such a high bar? Because nothing is friction-free. "The truth is everything comes with overhead. That's reality. Everything comes with pieces that you don't like." He illustrates this with examples from even the most coveted role: "You could be a Supreme Court justice and there's still going to be pieces of your job you don't like..." His advice is to accept the friction without letting it poison your outlook: "Every job comes with pieces you don't like and we need to say that's part of it and not resent those pieces… but also try to minimize them." Then he flips the script on leadership and stress: "There's this false idea that CEOs are under the most stress. Why? You're in charge. Why don't you delegate the stress?" His conclusion is disarmingly simple: "It's your choice. You have to figure out how to set up your life in such a way that you can minimize the things." Two powerful reframes from Jeff Bezos here: First, enjoying half your work is an achievement most people never reach — so stop waiting for 100%. Second, if you're in a position of authority and drowning in stress, that's a design problem, not an inevitability.

Big Brain Business

76,598 görüntüleme • 6 ay önce

Around 80% of the world is now struggling with sleep, but what if we’ve been trying to fix the wrong problem? For years, we’ve been told that poor sleep comes down to our habits, routines and discipline... But Stasha Gominak believes there is a much deeper conversation we need to have about what is happening inside our bodies. Stasha is a Harvard-trained neurologist who spent more than a decade researching sleep after noticing patterns in thousands of patients. She left traditional medicine because she wanted more time to understand the experiences people were having and the questions that weren’t being answered. During our conversation, she shared why she believes listening to patients changed the way she understood sleep, health and the human body. We discussed things like: - Millions of people sleeping enough hours but still feeling exhausted. - The hidden role REM sleep plays in how we think, feel and function. - A surprising link between vitamin D, gut health and sleep. - The relationship between sleep, memory and emotional health. The relationship between sleep, memory and emotional health. - Mistakes people make when trying to fix their sleep. Stasha's whole point is that sleep isn't about hours in bed - it's about what's actually happening in your brain and body while you're asleep. If you’ve been doing "everything right" and you’re still waking up exhausted you will take a lot from this conversation. Out now on all platforms. Let me know what you think of this one in the comments ❤️👊🏾
1:39

Around 80% of the world is now struggling with sleep, but what if we’ve been trying to fix the wrong problem? For years, we’ve been told that poor sleep comes down to our habits, routines and discipline... But Stasha Gominak believes there is a much deeper conversation we need to have about what is happening inside our bodies. Stasha is a Harvard-trained neurologist who spent more than a decade researching sleep after noticing patterns in thousands of patients. She left traditional medicine because she wanted more time to understand the experiences people were having and the questions that weren’t being answered. During our conversation, she shared why she believes listening to patients changed the way she understood sleep, health and the human body. We discussed things like: - Millions of people sleeping enough hours but still feeling exhausted. - The hidden role REM sleep plays in how we think, feel and function. - A surprising link between vitamin D, gut health and sleep. - The relationship between sleep, memory and emotional health. The relationship between sleep, memory and emotional health. - Mistakes people make when trying to fix their sleep. Stasha's whole point is that sleep isn't about hours in bed - it's about what's actually happening in your brain and body while you're asleep. If you’ve been doing "everything right" and you’re still waking up exhausted you will take a lot from this conversation. Out now on all platforms. Let me know what you think of this one in the comments ❤️👊🏾

Steven Bartlett

33,743 görüntüleme • 22 gün önce

The one breathing trick top neuroscientist Andrew Huberman says works FASTER than meditation to kill stress in seconds—right when you need it most. You’re about to walk on stage. Your heart’s racing. The room feels like it’s closing in. Instead of spiraling, Huberman (Stanford PhD, millions of followers) says do this ONE thing that instantly drops your stress hormone levels—backed by peer-reviewed science his lab helped discover. It’s called the “Physiological Sigh” and literally every human (and every mammal) is wired to use it: → Double inhale through the nose (big inhale until lungs are full… then sneak in one more quick sip of air) → Long, slow exhale through the mouth until completely empty That’s it. 5–10 seconds and your nervous system shifts out of fight-or-flight. He’s taught this to elite athletes, CEOs, and first responders—works every single time. Watch him explain it in 41 seconds (sound on for the full effect ) Try it right now while you’re reading this—reply if you actually felt the calm hit.
0:41

The one breathing trick top neuroscientist Andrew Huberman says works FASTER than meditation to kill stress in seconds—right when you need it most. You’re about to walk on stage. Your heart’s racing. The room feels like it’s closing in. Instead of spiraling, Huberman (Stanford PhD, millions of followers) says do this ONE thing that instantly drops your stress hormone levels—backed by peer-reviewed science his lab helped discover. It’s called the “Physiological Sigh” and literally every human (and every mammal) is wired to use it: → Double inhale through the nose (big inhale until lungs are full… then sneak in one more quick sip of air) → Long, slow exhale through the mouth until completely empty That’s it. 5–10 seconds and your nervous system shifts out of fight-or-flight. He’s taught this to elite athletes, CEOs, and first responders—works every single time. Watch him explain it in 41 seconds (sound on for the full effect ) Try it right now while you’re reading this—reply if you actually felt the calm hit.

Camus

229,544 görüntüleme • 8 ay önce

New mattress unboxing and I have THOUGHTS. My old mattress had full Shelli-shaped dents in it. I am talking body impressions. I was waking up every single morning with sore hips and sore shoulders because I am a side sleeper and my mattress had basically molded itself around my old body and never updated. I knew I needed a new one. I found a memory foam mattress for about $150 and yes I financed it and yes it was worth every penny. Shout out to whoever recommended this one, I cannot remember who you are but I owe you one❤️ Four nights in. Here is the honest report: Night 1: Rough. Different feel, different position, brain would not settle. Normal. Night 2: Woke up with ZERO hip pain. Zero shoulder pain. I just laid there for a second because I could not believe it. Night 3: Slept like an absolute log. Night 4: Same. No hips. No shoulders. No back pain. Four nights. Now let me tell you why this matters beyond just comfort. Sleep is not optional on a healing journey. It is not a bonus. It is the foundation that everything else is built on. While you sleep your body: Regulates cortisol, and high cortisol is one of the biggest stall factors nobody talks about. Repairs tissue and reduces inflammation, the very inflammation we are trying to heal with what we eat. Balances hunger hormones, poor sleep spikes ghrelin (the hunger hormone) and crashes leptin (the fullness hormone), which means you wake up ravenous and nothing satisfies you. Processes and consolidates memory and emotional regulation, this is why sleep deprivation makes anxiety and depression so much worse. Supports insulin sensitivity, bad sleep alone can cause blood sugar dysregulation even if you are eating perfectly. You can be eating the cleanest carnivore on the planet and sleeping on a mattress that is destroying your sleep quality and wonder why you are stalled, inflamed, anxious, and exhausted. I was that woman. I am not saying go buy a mattress. I am saying your sleep environment matters as much as what is on your plate. If you are waking up in pain every day that is inflammation before you even start your morning. Fix the sleep. Everything else works better. $150. Financed. No regrets. I’ll drop the 🔗 below if you want to check it out.🛌🥱
3:30

New mattress unboxing and I have THOUGHTS. My old mattress had full Shelli-shaped dents in it. I am talking body impressions. I was waking up every single morning with sore hips and sore shoulders because I am a side sleeper and my mattress had basically molded itself around my old body and never updated. I knew I needed a new one. I found a memory foam mattress for about $150 and yes I financed it and yes it was worth every penny. Shout out to whoever recommended this one, I cannot remember who you are but I owe you one❤️ Four nights in. Here is the honest report: Night 1: Rough. Different feel, different position, brain would not settle. Normal. Night 2: Woke up with ZERO hip pain. Zero shoulder pain. I just laid there for a second because I could not believe it. Night 3: Slept like an absolute log. Night 4: Same. No hips. No shoulders. No back pain. Four nights. Now let me tell you why this matters beyond just comfort. Sleep is not optional on a healing journey. It is not a bonus. It is the foundation that everything else is built on. While you sleep your body: Regulates cortisol, and high cortisol is one of the biggest stall factors nobody talks about. Repairs tissue and reduces inflammation, the very inflammation we are trying to heal with what we eat. Balances hunger hormones, poor sleep spikes ghrelin (the hunger hormone) and crashes leptin (the fullness hormone), which means you wake up ravenous and nothing satisfies you. Processes and consolidates memory and emotional regulation, this is why sleep deprivation makes anxiety and depression so much worse. Supports insulin sensitivity, bad sleep alone can cause blood sugar dysregulation even if you are eating perfectly. You can be eating the cleanest carnivore on the planet and sleeping on a mattress that is destroying your sleep quality and wonder why you are stalled, inflamed, anxious, and exhausted. I was that woman. I am not saying go buy a mattress. I am saying your sleep environment matters as much as what is on your plate. If you are waking up in pain every day that is inflammation before you even start your morning. Fix the sleep. Everything else works better. $150. Financed. No regrets. I’ll drop the 🔗 below if you want to check it out.🛌🥱

Queen of Carni

16,907 görüntüleme • 4 ay önce

The only thing worse than Homeopathy? Scientists on the internet without any knowledge on clinical medical practice, selling supplements that they endorse, using misinformation masquerading as "solid peer reviewed science." Check this video out, when Huberman bullshits everyone in just half a minute on the Joe Rogan Experience Podcast. Before I go on, please remember this The Bullshit Asymmetry Principle, also known as Brandolini’s Law, states that the amount of energy needed to refute bullshit is an order of magnitude bigger than that needed to produce it. Which means, I have to put extra effort just to debunk the 36 seconds of that podcast. First, a little about sleep disorders Sleep disorders are of different types and due to different causes. The diagnosis is simply not "I can't sleep" and so here, take this sleep cocktail. Many patients come with sleep disorders that are associated with other conditions. For example, cirrhosis patients have sleep disorders that require management with ammonia lowering therapies and severe cases can only be reversed with a liver transplant. Patients with alcohol use disorders have sleep disorders that require management with de-addiction therapies along with sedatives. Sleep disorders in the ICU set up has different causes. People with mental health disorders have associated sleep disorders. Certain sleep disorders have no identifiable causes and are called "idiopathic." Which means, coming on a podcast and blindly giving out a "sleep cocktail" to millions of viewers, who may be suffering from a sleep disorder which has an as yet unidentified cause, is one of the most foolish things one can do. And Huberman, not being an actual clinical doctor, makes that exact mistake. Huberman claims (very generally and casually), melatonin helps you to go to sleep, but does not maintain sleep. But "solid peer reviewed" studies have much more to say about melatonin. Melatonin improved sleep onset latency and total sleep time in children/adolescents with neurodevelopmental disorders. Melatonin also improved and sleep onset latency and total sleep time in adults with delayed sleep phase disorder. Treatment with melatonin has positive effects on sleep quality in adults with respiratory diseases, metabolic disorders, primary sleep disorders, not with mental disorders, neurodegenerative diseases and other diseases. This meta-analysis demonstrated that melatonin decreases sleep onset latency, increases total sleep time and improves overall sleep quality. Another large meta-analysis showed that melatonin dosing and timing matters: for circadian phase advancement, an earlier time and smaller dose, but for sleep quality/consolidation a larger and later dose seemed appropriate. See here: So melatonin does increase total sleep time, total sleep quality and reduces time to sleep and has beneficial effects in specific groups of patients. Now the "solid peer reviewed studies" on the cocktail - which Huberman claims on three supplements - magnesium threonate, apigenin and L-theanine. Unfortunately, such "solid peer-reviewed papers" DO NOT EXIST. Lets see. Magnesium supplements: First of all, there is no conclusive evidence that magnesium, dietary or supplemented has any actual effect on sleep. Randomized clinical trials showed an uncertain association between magnesium supplementation and sleep disorders. See here: Forget sleep, magnesium has absolutely no evidence for involvement even in mood disorders. See here: This review confirms that the quality of literature is substandard for physicians to make well-informed recommendations on usage of oral magnesium for older adults with insomnia. See here: Apigenin (from Chamomille): The possible sleep inducing effects of apigenin is still speculative. There are absolutely no solid peer reviewed studies or evidence for benefits of apigenin in sleep as Huberman claims. See here: A randomized, double-blind, placebo-controlled pilot trial showed that chamomille DID NOT have conclusive effects on sleep. See here: Even better, a systematic review and meta-analysis of randomized trials and quasi-randomized trials showed that there was very little evidence to show effect of chamomille on insomnia. See here: L-theanine supplements: There is absolutely NO study or data to suggest that L-theanine is useful for sleep induction, improving sleep quality or increasing total sleep time. The only studies that are of "better quality" shows that L-theanine "maybe" useful in reducing anxiety/ stress levels due to caffeine at night. See here and here The only other "study" on L-theanine which was done on mice and not humans showed effects only on brain related biomarkers and were not applicable in the clinical sense to humans - And coming to SOLID EVIDENCE on the "Huberman cocktail" - there is absolutely nothing in published literature to confirm that it works and there is no convincing mode of action of this cocktail in humans. A large systematic review and meta-analysis showed that Cognitive-Behavior Therapy for Insomnia was the best and not some random supplements proclaimed on a podcast by half-baked scientists who are full time supplement sellers. See here: There are basic scientists, with no or half-baked clinical practice knowledge, trying to sell you a bunch of useless supplements that they endorse for a paid-commission, using "science-sounding" words without any practical, rational or logical meaning; and push untested and unregulated therapies that are NEVER recommended, approved or promoted by any active, medical, scientific clinical societies worldwide. They are worse than pseudoscience peddlers. Be aware of where you find your health information. There is pseudoscience, but then there is also another terrible type of misinformation: BAD SCIENCE.
0:37

The only thing worse than Homeopathy? Scientists on the internet without any knowledge on clinical medical practice, selling supplements that they endorse, using misinformation masquerading as "solid peer reviewed science." Check this video out, when Huberman bullshits everyone in just half a minute on the Joe Rogan Experience Podcast. Before I go on, please remember this The Bullshit Asymmetry Principle, also known as Brandolini’s Law, states that the amount of energy needed to refute bullshit is an order of magnitude bigger than that needed to produce it. Which means, I have to put extra effort just to debunk the 36 seconds of that podcast. First, a little about sleep disorders Sleep disorders are of different types and due to different causes. The diagnosis is simply not "I can't sleep" and so here, take this sleep cocktail. Many patients come with sleep disorders that are associated with other conditions. For example, cirrhosis patients have sleep disorders that require management with ammonia lowering therapies and severe cases can only be reversed with a liver transplant. Patients with alcohol use disorders have sleep disorders that require management with de-addiction therapies along with sedatives. Sleep disorders in the ICU set up has different causes. People with mental health disorders have associated sleep disorders. Certain sleep disorders have no identifiable causes and are called "idiopathic." Which means, coming on a podcast and blindly giving out a "sleep cocktail" to millions of viewers, who may be suffering from a sleep disorder which has an as yet unidentified cause, is one of the most foolish things one can do. And Huberman, not being an actual clinical doctor, makes that exact mistake. Huberman claims (very generally and casually), melatonin helps you to go to sleep, but does not maintain sleep. But "solid peer reviewed" studies have much more to say about melatonin. Melatonin improved sleep onset latency and total sleep time in children/adolescents with neurodevelopmental disorders. Melatonin also improved and sleep onset latency and total sleep time in adults with delayed sleep phase disorder. Treatment with melatonin has positive effects on sleep quality in adults with respiratory diseases, metabolic disorders, primary sleep disorders, not with mental disorders, neurodegenerative diseases and other diseases. This meta-analysis demonstrated that melatonin decreases sleep onset latency, increases total sleep time and improves overall sleep quality. Another large meta-analysis showed that melatonin dosing and timing matters: for circadian phase advancement, an earlier time and smaller dose, but for sleep quality/consolidation a larger and later dose seemed appropriate. See here: So melatonin does increase total sleep time, total sleep quality and reduces time to sleep and has beneficial effects in specific groups of patients. Now the "solid peer reviewed studies" on the cocktail - which Huberman claims on three supplements - magnesium threonate, apigenin and L-theanine. Unfortunately, such "solid peer-reviewed papers" DO NOT EXIST. Lets see. Magnesium supplements: First of all, there is no conclusive evidence that magnesium, dietary or supplemented has any actual effect on sleep. Randomized clinical trials showed an uncertain association between magnesium supplementation and sleep disorders. See here: Forget sleep, magnesium has absolutely no evidence for involvement even in mood disorders. See here: This review confirms that the quality of literature is substandard for physicians to make well-informed recommendations on usage of oral magnesium for older adults with insomnia. See here: Apigenin (from Chamomille): The possible sleep inducing effects of apigenin is still speculative. There are absolutely no solid peer reviewed studies or evidence for benefits of apigenin in sleep as Huberman claims. See here: A randomized, double-blind, placebo-controlled pilot trial showed that chamomille DID NOT have conclusive effects on sleep. See here: Even better, a systematic review and meta-analysis of randomized trials and quasi-randomized trials showed that there was very little evidence to show effect of chamomille on insomnia. See here: L-theanine supplements: There is absolutely NO study or data to suggest that L-theanine is useful for sleep induction, improving sleep quality or increasing total sleep time. The only studies that are of "better quality" shows that L-theanine "maybe" useful in reducing anxiety/ stress levels due to caffeine at night. See here and here The only other "study" on L-theanine which was done on mice and not humans showed effects only on brain related biomarkers and were not applicable in the clinical sense to humans - And coming to SOLID EVIDENCE on the "Huberman cocktail" - there is absolutely nothing in published literature to confirm that it works and there is no convincing mode of action of this cocktail in humans. A large systematic review and meta-analysis showed that Cognitive-Behavior Therapy for Insomnia was the best and not some random supplements proclaimed on a podcast by half-baked scientists who are full time supplement sellers. See here: There are basic scientists, with no or half-baked clinical practice knowledge, trying to sell you a bunch of useless supplements that they endorse for a paid-commission, using "science-sounding" words without any practical, rational or logical meaning; and push untested and unregulated therapies that are NEVER recommended, approved or promoted by any active, medical, scientific clinical societies worldwide. They are worse than pseudoscience peddlers. Be aware of where you find your health information. There is pseudoscience, but then there is also another terrible type of misinformation: BAD SCIENCE.

TheLiverDoc™

475,648 görüntüleme • 2 yıl önce

Andrew Huberman just explained why your brain won't focus — and it's not ADHD, it's sensory overload from the device in your hand. In this 4:52 clip he lays out Jenny Groh's breakthrough insight: Thoughts aren't random. They start with one tiny seed (a word, image, memory) and then explode into a cascade of layered sensory memories — sights, sounds, touches, smells — all piling on in an abstract space. The more sensory inputs you've taken in recently (especially through your phone), the more competing layers flood in when you try to concentrate. That's why you sit down to read/work and suddenly realize you weren't even paying attention — your brain is still processing the infinite novel stimuli it got 10–15 minutes earlier. Huberman's fix: Make yourself deliberately bored before deep work. Remove as much sensory input as possible (no phone, dim lights, quiet). He keeps an entire floor as a no-phone zone. In China they're experimenting with kids staring at a blank wall for minutes before tasks. Modern life has shrunk the physical space you can look at (staring at a screen), but flooded the cognitive space with endless distractions. Result: Focus becomes almost impossible. Mind blown? What's one thing you've noticed kills your focus the most — notifications, background noise, recent scrolling? And what's helped you clear the mental slate before deep work?
4:52

Andrew Huberman just explained why your brain won't focus — and it's not ADHD, it's sensory overload from the device in your hand. In this 4:52 clip he lays out Jenny Groh's breakthrough insight: Thoughts aren't random. They start with one tiny seed (a word, image, memory) and then explode into a cascade of layered sensory memories — sights, sounds, touches, smells — all piling on in an abstract space. The more sensory inputs you've taken in recently (especially through your phone), the more competing layers flood in when you try to concentrate. That's why you sit down to read/work and suddenly realize you weren't even paying attention — your brain is still processing the infinite novel stimuli it got 10–15 minutes earlier. Huberman's fix: Make yourself deliberately bored before deep work. Remove as much sensory input as possible (no phone, dim lights, quiet). He keeps an entire floor as a no-phone zone. In China they're experimenting with kids staring at a blank wall for minutes before tasks. Modern life has shrunk the physical space you can look at (staring at a screen), but flooded the cognitive space with endless distractions. Result: Focus becomes almost impossible. Mind blown? What's one thing you've noticed kills your focus the most — notifications, background noise, recent scrolling? And what's helped you clear the mental slate before deep work?

Camus

75,030 görüntüleme • 5 ay önce

Bryan Johnson did the world's strongest psychedelic drug... here's how it went: Bryan Johnson: “ I did 5-MeO-DMT, which is the most powerful psychedelic on the planet, somewhere between 5-10 times more powerful than DMT. I'm stunned. Absolutely floored. Speechless. You basically experience raw consciousness and raw intelligence. You either panic because you feel like the gates of hell are going to open, that the stream of existence is going to just tear you to shreds.” david friedberg: “Like break your brain?” Bryan: “Yeah. You feel like it's going to threaten your sanity. Like is it going to chop you up into little pieces? And so in that moment you have to say, do I try to wrestle this? And I need to just like, wait it out until it's over, or you just relent and you say ‘Yes,’ and you have to, in that moment, you have to say yes so thoroughly. You have to release all attachment, all preconditions, all want, all desire, you have to release self, ego, control. You just have to relent entirely. And then when you do that, it opens up this unimaginable bliss and euphoria.” ------------------------------------------ Thanks to our partner for making this happen! The Pod by Eight Sleep cools your bed to 55°F and uses Autopilot to optimize your sleep, all night. Use code ALLIN at for up to $350 off.
1:19

Bryan Johnson did the world's strongest psychedelic drug... here's how it went: Bryan Johnson: “ I did 5-MeO-DMT, which is the most powerful psychedelic on the planet, somewhere between 5-10 times more powerful than DMT. I'm stunned. Absolutely floored. Speechless. You basically experience raw consciousness and raw intelligence. You either panic because you feel like the gates of hell are going to open, that the stream of existence is going to just tear you to shreds.” david friedberg: “Like break your brain?” Bryan: “Yeah. You feel like it's going to threaten your sanity. Like is it going to chop you up into little pieces? And so in that moment you have to say, do I try to wrestle this? And I need to just like, wait it out until it's over, or you just relent and you say ‘Yes,’ and you have to, in that moment, you have to say yes so thoroughly. You have to release all attachment, all preconditions, all want, all desire, you have to release self, ego, control. You just have to relent entirely. And then when you do that, it opens up this unimaginable bliss and euphoria.” ------------------------------------------ Thanks to our partner for making this happen! The Pod by Eight Sleep cools your bed to 55°F and uses Autopilot to optimize your sleep, all night. Use code ALLIN at for up to $350 off.

The All-In Podcast

115,535 görüntüleme • 4 ay önce

Sunday. I did a brain reset, 7 hours of silence. What it did to my brain: No phone. No music. No books. No screens. Just water and silence. This was week 8 of my 53 Skills project. The first few hours were easy. Then around hour 3, my brain switched from boredom to processing mode. Old emotions, unresolved thoughts, things I’d been outrunning for years. All surfacing on their own. By the end, my mind felt completely clear. Not tired. Not numb. Actually calm. It lasted for hours after. Why this matters: I think we never give our brains offline time anymore. Every quiet moment gets filled with a podcast, a scroll, a notification. Your brain is running on 100% input and 0% processing all day. Neuroscience backs this up. Unstructured mental downtime improves memory consolidation, creative problem-solving, and emotional regulation. It’s the same mechanism as sleep, except we can access it while awake. We just choose not to. You don’t need 7 hours. One hour of zero input per week would put you ahead of most people in terms of mental clarity. Try it: one hour, no phone in the room, no background noise. First 20 minutes will be uncomfortable. Last 10 will surprise you.
0:58

Sunday. I did a brain reset, 7 hours of silence. What it did to my brain: No phone. No music. No books. No screens. Just water and silence. This was week 8 of my 53 Skills project. The first few hours were easy. Then around hour 3, my brain switched from boredom to processing mode. Old emotions, unresolved thoughts, things I’d been outrunning for years. All surfacing on their own. By the end, my mind felt completely clear. Not tired. Not numb. Actually calm. It lasted for hours after. Why this matters: I think we never give our brains offline time anymore. Every quiet moment gets filled with a podcast, a scroll, a notification. Your brain is running on 100% input and 0% processing all day. Neuroscience backs this up. Unstructured mental downtime improves memory consolidation, creative problem-solving, and emotional regulation. It’s the same mechanism as sleep, except we can access it while awake. We just choose not to. You don’t need 7 hours. One hour of zero input per week would put you ahead of most people in terms of mental clarity. Try it: one hour, no phone in the room, no background noise. First 20 minutes will be uncomfortable. Last 10 will surprise you.

Alex Northstar

564,893 görüntüleme • 5 ay önce

WHY YOU WAKE UP IN THE MIDDLE OF THE NIGHT Your brain has 20,000 neurons clustered in the hypothalamus. They form the suprachiasmatic nucleus. This is your master clock. It's been running since before birth. At 25, this clock kept you unconscious until morning. At 65, the same clock runs on less melatonin, weaker signals, and a rhythm that physically shifted 2-3 hours earlier. It fires a wake signal between 2-4 a.m. Four systems inside your body shifted with age. They converge at the same hour every night. The thoughts that arrive at 3 a.m. feel different from the same thoughts at 3 p.m. because your brain runs a different program in the dark. The part that would normally tell you those thoughts aren't emergencies is still asleep. THE CLOCK MOVED FORWARD The suprachiasmatic nucleus generates a near 24-hour rhythm controlling when you feel alert and when you feel sleepy. In young adults, peak sleepiness arrives around 11 p.m. Peak alertness arrives around 9-10 a.m. Blue light at 480 nanometers activates melanopsin cells in the retina. These cells send signals directly to the suprachiasmatic nucleus, synchronizing your clock to the day-night cycle. With age, the clock shifts earlier. This is circadian phase advance. The sleepiness signal arrives at 7-8 p.m. instead of 11 p.m. The wake signal arrives at 3-4 a.m. instead of 6-7 a.m. The entire sleep-wake window moves forward 2-3 hours. The suprachiasmatic nucleus itself degrades. Neurons deteriorate. The amplitude of the circadian signal weakens. Peaks become shallower. Troughs become less deep. The radio station loses transmitter power until the signal becomes fuzzy and inconsistent. The clock's sensitivity to light cues diminishes through two mechanisms. The aging lens yellows and thickens, filtering more blue light before it reaches the melanopsin cells. The suprachiasmatic neurons themselves respond less robustly to whatever signal does arrive. Weaker input through a cloudier window. Less responsive neurons processing that input. The clock drifts. When the circadian clock drifts without strong light cues, it drifts earlier. Phase advance is the default direction of an unanchored aging clock. MELATONIN COLLAPSED The pineal gland releases melatonin at night to initiate and maintain sleep. This hormone declines with age. The pineal gland calcifies gradually over decades, reducing functional tissue and capacity to produce melatonin. By 65, nighttime melatonin levels can be one-third to one-quarter of what they were at 30. Sometimes less. Melatonin doesn't just initiate sleep. It maintains depth and continuity across the full night. When melatonin is low, sleep is shallower, more fragmented, more vulnerable to interruption. Even if you fall asleep at a reasonable hour, low melatonin cannot hold you through to morning. Your body tries to put you to sleep at 8 p.m. and wake you at 3 a.m. That's a 7-hour sleep window. It might be enough sleep for your shifted clock. But you fight the 8 o'clock drowsiness. Social life, television, family, habit. You stay up until 10 or 11. The clock doesn't adjust to your social schedule. It fires the wake signal at 3 regardless. The clock runs on light and biology, not preferences. You lost 2-3 hours from the front of your sleep window by staying up late. The alarm still goes off on the original schedule. The 3 a.m. waking isn't a malfunction. It's your shifted clock doing exactly what it was programmed to do. This is social jet lag. The gap between your biological clock time and your social clock time creates the same physiological mismatch as flying across two or three time zones. Your body is in one time zone. Your social life is in another. The drowsiness you fight at 8 p.m. is your body's genuine sleep onset signal. The waking at 3 a.m. is your body's genuine wake signal. The problem isn't the signals. The problem is overriding one without being able to override the other. There's a compounding factor. The shifted clock means your body wants to sleep earlier. The reduced melatonin means it cannot hold sleep as deeply or as long. You're caught between two problems: a clock that fires the wake signal too early and a chemical supply that cannot maintain the sleep signal through the full night. Even if you went to bed at 8, the reduced melatonin might still fail to hold you past 3 or 4. The clock shifted the window. The melatonin shrank it. DEEP SLEEP DISAPPEARED Sleep cycles through stages roughly every 90 minutes. Light sleep, deeper sleep, deeper sleep, then REM. The stage that matters most for feeling rested is slow-wave sleep, stage N3, the deepest phase. Brainwaves drop to large, slow delta oscillations at 0.5-4 hertz. During slow-wave sleep, the glymphatic system activates. Cerebrospinal fluid flushes through brain tissue along channels that open when neurons shrink slightly during deep sleep. This clears metabolic waste: adenosine, the molecule that builds sleep pressure during the day, and amyloid beta proteins, the plaques associated with Alzheimer's disease. Growth hormone pulses during N3. Tissue repair peaks. Memory consolidation occurs. The hippocampus replays the day's experiences and transfers them to long-term cortical storage. This is the sleep that makes you feel like you actually slept. At 25, roughly 20% of the night is spent in slow-wave sleep. By 65, that drops to 10-15%. By 75, some people get almost none. My sleep tracker tells me that I almost never get less than 30%... and I'm 60. It is possible to have restorative deep sleep no matter what your age is. In my case even at lower sleep duration. High energy availability alsp plays a big role. The slow wave generating circuits in the medial prefrontal cortex usually deteriorate with age, producing weaker and less frequent delta oscillations. The deep sleep itself becomes shallower. The waves are smaller. The duration shorter. The restorative process is less complete. If deep sleep is the period when the brain clears amyloid beta, then reduced deep sleep means reduced clearance. Less deep sleep leads to more amyloid, which leads to less deep sleep, which leads to more amyloid. The relationship is bidirectional and self-reinforcing. If you never feel fully rested no matter how many hours you spend in bed, if 8 hours produces the recovery that 6 hours used to produce, if you wake in the morning with the sense that something was missing from the night, the missing component may be slow wave sleep. The hours were there. The depth was not. Slow-wave sleep that remains concentrates in the first half of the night, the first two to three sleep cycles. By 2-3 a.m., most of the deep sleep budget has been spent. What remains for the second half of the night is lighter stage one and stage two sleep, interspersed with REM. Light sleep has a dramatically lower arousal threshold. Stimuli that would not have registered during slow-wave sleep can push you above the waking threshold in light sleep. A slight temperature change in the room. A bathroom urge from a bladder that fills faster with age. A noise from outside. Even the natural shift in body position. You wake at 3 a.m. partly because the sleep you're in at 3 a.m. is physiologically different from the sleep you're in at midnight. The fortress walls got thinner as the night progressed. By 3 o'clock, you're sleeping behind a screen door instead of a vault. You could sleep through thunderstorms at 30. Now you wake at the sound of a refrigerator cycling on. The physics isn't about the noise. It's about the stage of sleep you're in when the noise arrives. At midnight, during slow-wave sleep, your arousal threshold is high. The brain runs delta waves that suppress responsiveness to external stimuli. At 3 a.m. in stage 1 or stage 2, the threshold has dropped to a fraction of its midnight level. The same sound that the sleeping brain would have filtered at midnight wakes you at 3 because the brain is no longer running the program that filters it. CORTISOL ARRIVED EARLY Your body runs a cortisol rhythm called the cortisol awakening response. In the final hours of sleep, the adrenal glands begin increasing cortisol output, preparing the body for waking. Mobilizing glucose into the bloodstream. Priming the immune system for the day's pathogens. Raising blood pressure and heart rate toward daytime operating levels. In a young adult, this cortisol rise begins around 4-5 a.m. and peaks roughly 30-45 minutes after waking. With age, the rise begins earlier. 2-3 a.m. in many older adults. Low-carb diets can also trigger a relatively strong cortisol release, waking you up early.. The same circadian phase advance that shifted the sleep-wake window also shifted the cortisol curve. Every rhythm the suprachiasmatic nucleus controls moves in the same direction. Cortisol alone doesn't wake you. But combined with already light sleep and a shifted circadian clock, the cortisol rise adds a third signal, pushing you toward wakefulness at precisely the hour when the other two systems have already weakened your defenses. Three systems converging on the same window. The clock says wake up. The sleep stage says the walls are thin. The cortisol says the body is preparing for morning. All three signals arrive at 3 a.m. Not by coincidence. All three are governed by the same shifted circadian master clock. If the waking comes at almost exactly the same time every night, not randomly scattered across the early morning hours but clustered within the same 30-minute window, that precision is the signature of a circadian event. Cortisol is antagonistic to melatonin. The two hormones suppress each other. Cortisol inhibits melatonin production. Melatonin suppresses cortisol. In a young person with high melatonin and correctly timed cortisol, the two hormones hand off smoothly. Melatonin dominates the night. Cortisol rises toward morning. The transition is seamless. In an aging body with depleted melatonin and early-arriving cortisol, the handoff happens too soon. When cortisol starts rising at 2-3 a.m. and melatonin is already low, the biochemical conditions for staying asleep collapse. The melatonin that should be holding you under is insufficient. The cortisol that should not be arriving for another two hours is already here. Two hormones that are supposed to hand off like relay runners, one finishing as the other begins, instead collide in the same hour because both shifted on the same aging clock. The balance tips toward waking. THE WORST THOUGHTS ARRIVE When you wake at 6-7 a.m., cortisol is high, light enters your eyes, and your prefrontal cortex comes online in its task-oriented mode. You think about what to do, what to eat, where to go. Executive function engages. The thinking is directed, practical, forward-looking. Problems that exist at 7 a.m. feel like problems to be solved. Manageable, bounded, addressable. When you wake at 3 a.m. in the dark with no tasks to perform and no light to signal daytime, a different network activates. The default mode network. The brain's self-referential processing system fires in the absence of external input and directed task. This is the rumination network. It runs replays of conversations you had years ago. It generates worry scenarios about events that may never happen. It revisits regrets from decades past with a vividness that feels more real than memory should. It rehearses confrontations that will never take place. It asks questions that have no answers at any hour, let alone at 3 a.m. At 3 a.m., the default mode network has nothing competing with it. No light. No task. No external stimulation. No social interaction. And the executive prefrontal cortex that would normally evaluate, contextualize, and override the rumination is still partially offline. The prefrontal cortex is the last brain region to fully activate upon waking. It requires light exposure and time to reach full operating capacity. This is the region that says this thought is not an emergency. This worry is not proportionate to reality. This problem can wait until morning and will look different then. At 3 a.m., that region is sleeping while the default mode network runs at full power. You're awake enough to think. But the thinking is the uncontrolled, self-referential, catastrophizing kind. The system that controls and contextualizes thought has not caught up with the system that generates it. The worry loop feels more intense at 3 a.m. than the same thoughts would feel at 3 p.m. because the brain regions that regulate emotional response and assign proportionality are not yet operational. You're running the worry software without the control software. The thoughts feel urgent and catastrophic because the part of your brain that would tell you they are neither is still asleep. The thoughts are not true in the way they feel true. They're running on hardware that cannot evaluate them yet. The 3 a.m. thoughts have a specific quality that daytime worry doesn't. A sense of certainty. Of inevitability. Of problems being larger and solutions being fewer than they actually are. The distortion isn't emotional. It's architectural. The brain regions that generate worry are online. The brain regions that evaluate worry are not. By 7 a.m., when the prefrontal cortex has fully activated and light has entered the eyes and cortisol has reached its appropriate peak, the same problems that felt catastrophic at 3 a.m. feel manageable. Nothing changed about the problems. Everything changed about which brain regions are processing them. If you've lain in the dark at 3 a.m. and felt that your problems were larger, your regrets sharper, your fears more certain than they would be by breakfast, that wasn't weakness. It wasn't anxiety disorder. It was the default mode network running without prefrontal supervision, amplified by cortisol that arrived early, in a brain that had already run through its deep sleep budget and could not pull you back under. Four systems, all doing what the physics of aging programmed them to do, all converging on the same hour. Subscribers have access to detailed practical applications of remedies in a second attached post.
5:35

WHY YOU WAKE UP IN THE MIDDLE OF THE NIGHT Your brain has 20,000 neurons clustered in the hypothalamus. They form the suprachiasmatic nucleus. This is your master clock. It's been running since before birth. At 25, this clock kept you unconscious until morning. At 65, the same clock runs on less melatonin, weaker signals, and a rhythm that physically shifted 2-3 hours earlier. It fires a wake signal between 2-4 a.m. Four systems inside your body shifted with age. They converge at the same hour every night. The thoughts that arrive at 3 a.m. feel different from the same thoughts at 3 p.m. because your brain runs a different program in the dark. The part that would normally tell you those thoughts aren't emergencies is still asleep. THE CLOCK MOVED FORWARD The suprachiasmatic nucleus generates a near 24-hour rhythm controlling when you feel alert and when you feel sleepy. In young adults, peak sleepiness arrives around 11 p.m. Peak alertness arrives around 9-10 a.m. Blue light at 480 nanometers activates melanopsin cells in the retina. These cells send signals directly to the suprachiasmatic nucleus, synchronizing your clock to the day-night cycle. With age, the clock shifts earlier. This is circadian phase advance. The sleepiness signal arrives at 7-8 p.m. instead of 11 p.m. The wake signal arrives at 3-4 a.m. instead of 6-7 a.m. The entire sleep-wake window moves forward 2-3 hours. The suprachiasmatic nucleus itself degrades. Neurons deteriorate. The amplitude of the circadian signal weakens. Peaks become shallower. Troughs become less deep. The radio station loses transmitter power until the signal becomes fuzzy and inconsistent. The clock's sensitivity to light cues diminishes through two mechanisms. The aging lens yellows and thickens, filtering more blue light before it reaches the melanopsin cells. The suprachiasmatic neurons themselves respond less robustly to whatever signal does arrive. Weaker input through a cloudier window. Less responsive neurons processing that input. The clock drifts. When the circadian clock drifts without strong light cues, it drifts earlier. Phase advance is the default direction of an unanchored aging clock. MELATONIN COLLAPSED The pineal gland releases melatonin at night to initiate and maintain sleep. This hormone declines with age. The pineal gland calcifies gradually over decades, reducing functional tissue and capacity to produce melatonin. By 65, nighttime melatonin levels can be one-third to one-quarter of what they were at 30. Sometimes less. Melatonin doesn't just initiate sleep. It maintains depth and continuity across the full night. When melatonin is low, sleep is shallower, more fragmented, more vulnerable to interruption. Even if you fall asleep at a reasonable hour, low melatonin cannot hold you through to morning. Your body tries to put you to sleep at 8 p.m. and wake you at 3 a.m. That's a 7-hour sleep window. It might be enough sleep for your shifted clock. But you fight the 8 o'clock drowsiness. Social life, television, family, habit. You stay up until 10 or 11. The clock doesn't adjust to your social schedule. It fires the wake signal at 3 regardless. The clock runs on light and biology, not preferences. You lost 2-3 hours from the front of your sleep window by staying up late. The alarm still goes off on the original schedule. The 3 a.m. waking isn't a malfunction. It's your shifted clock doing exactly what it was programmed to do. This is social jet lag. The gap between your biological clock time and your social clock time creates the same physiological mismatch as flying across two or three time zones. Your body is in one time zone. Your social life is in another. The drowsiness you fight at 8 p.m. is your body's genuine sleep onset signal. The waking at 3 a.m. is your body's genuine wake signal. The problem isn't the signals. The problem is overriding one without being able to override the other. There's a compounding factor. The shifted clock means your body wants to sleep earlier. The reduced melatonin means it cannot hold sleep as deeply or as long. You're caught between two problems: a clock that fires the wake signal too early and a chemical supply that cannot maintain the sleep signal through the full night. Even if you went to bed at 8, the reduced melatonin might still fail to hold you past 3 or 4. The clock shifted the window. The melatonin shrank it. DEEP SLEEP DISAPPEARED Sleep cycles through stages roughly every 90 minutes. Light sleep, deeper sleep, deeper sleep, then REM. The stage that matters most for feeling rested is slow-wave sleep, stage N3, the deepest phase. Brainwaves drop to large, slow delta oscillations at 0.5-4 hertz. During slow-wave sleep, the glymphatic system activates. Cerebrospinal fluid flushes through brain tissue along channels that open when neurons shrink slightly during deep sleep. This clears metabolic waste: adenosine, the molecule that builds sleep pressure during the day, and amyloid beta proteins, the plaques associated with Alzheimer's disease. Growth hormone pulses during N3. Tissue repair peaks. Memory consolidation occurs. The hippocampus replays the day's experiences and transfers them to long-term cortical storage. This is the sleep that makes you feel like you actually slept. At 25, roughly 20% of the night is spent in slow-wave sleep. By 65, that drops to 10-15%. By 75, some people get almost none. My sleep tracker tells me that I almost never get less than 30%... and I'm 60. It is possible to have restorative deep sleep no matter what your age is. In my case even at lower sleep duration. High energy availability alsp plays a big role. The slow wave generating circuits in the medial prefrontal cortex usually deteriorate with age, producing weaker and less frequent delta oscillations. The deep sleep itself becomes shallower. The waves are smaller. The duration shorter. The restorative process is less complete. If deep sleep is the period when the brain clears amyloid beta, then reduced deep sleep means reduced clearance. Less deep sleep leads to more amyloid, which leads to less deep sleep, which leads to more amyloid. The relationship is bidirectional and self-reinforcing. If you never feel fully rested no matter how many hours you spend in bed, if 8 hours produces the recovery that 6 hours used to produce, if you wake in the morning with the sense that something was missing from the night, the missing component may be slow wave sleep. The hours were there. The depth was not. Slow-wave sleep that remains concentrates in the first half of the night, the first two to three sleep cycles. By 2-3 a.m., most of the deep sleep budget has been spent. What remains for the second half of the night is lighter stage one and stage two sleep, interspersed with REM. Light sleep has a dramatically lower arousal threshold. Stimuli that would not have registered during slow-wave sleep can push you above the waking threshold in light sleep. A slight temperature change in the room. A bathroom urge from a bladder that fills faster with age. A noise from outside. Even the natural shift in body position. You wake at 3 a.m. partly because the sleep you're in at 3 a.m. is physiologically different from the sleep you're in at midnight. The fortress walls got thinner as the night progressed. By 3 o'clock, you're sleeping behind a screen door instead of a vault. You could sleep through thunderstorms at 30. Now you wake at the sound of a refrigerator cycling on. The physics isn't about the noise. It's about the stage of sleep you're in when the noise arrives. At midnight, during slow-wave sleep, your arousal threshold is high. The brain runs delta waves that suppress responsiveness to external stimuli. At 3 a.m. in stage 1 or stage 2, the threshold has dropped to a fraction of its midnight level. The same sound that the sleeping brain would have filtered at midnight wakes you at 3 because the brain is no longer running the program that filters it. CORTISOL ARRIVED EARLY Your body runs a cortisol rhythm called the cortisol awakening response. In the final hours of sleep, the adrenal glands begin increasing cortisol output, preparing the body for waking. Mobilizing glucose into the bloodstream. Priming the immune system for the day's pathogens. Raising blood pressure and heart rate toward daytime operating levels. In a young adult, this cortisol rise begins around 4-5 a.m. and peaks roughly 30-45 minutes after waking. With age, the rise begins earlier. 2-3 a.m. in many older adults. Low-carb diets can also trigger a relatively strong cortisol release, waking you up early.. The same circadian phase advance that shifted the sleep-wake window also shifted the cortisol curve. Every rhythm the suprachiasmatic nucleus controls moves in the same direction. Cortisol alone doesn't wake you. But combined with already light sleep and a shifted circadian clock, the cortisol rise adds a third signal, pushing you toward wakefulness at precisely the hour when the other two systems have already weakened your defenses. Three systems converging on the same window. The clock says wake up. The sleep stage says the walls are thin. The cortisol says the body is preparing for morning. All three signals arrive at 3 a.m. Not by coincidence. All three are governed by the same shifted circadian master clock. If the waking comes at almost exactly the same time every night, not randomly scattered across the early morning hours but clustered within the same 30-minute window, that precision is the signature of a circadian event. Cortisol is antagonistic to melatonin. The two hormones suppress each other. Cortisol inhibits melatonin production. Melatonin suppresses cortisol. In a young person with high melatonin and correctly timed cortisol, the two hormones hand off smoothly. Melatonin dominates the night. Cortisol rises toward morning. The transition is seamless. In an aging body with depleted melatonin and early-arriving cortisol, the handoff happens too soon. When cortisol starts rising at 2-3 a.m. and melatonin is already low, the biochemical conditions for staying asleep collapse. The melatonin that should be holding you under is insufficient. The cortisol that should not be arriving for another two hours is already here. Two hormones that are supposed to hand off like relay runners, one finishing as the other begins, instead collide in the same hour because both shifted on the same aging clock. The balance tips toward waking. THE WORST THOUGHTS ARRIVE When you wake at 6-7 a.m., cortisol is high, light enters your eyes, and your prefrontal cortex comes online in its task-oriented mode. You think about what to do, what to eat, where to go. Executive function engages. The thinking is directed, practical, forward-looking. Problems that exist at 7 a.m. feel like problems to be solved. Manageable, bounded, addressable. When you wake at 3 a.m. in the dark with no tasks to perform and no light to signal daytime, a different network activates. The default mode network. The brain's self-referential processing system fires in the absence of external input and directed task. This is the rumination network. It runs replays of conversations you had years ago. It generates worry scenarios about events that may never happen. It revisits regrets from decades past with a vividness that feels more real than memory should. It rehearses confrontations that will never take place. It asks questions that have no answers at any hour, let alone at 3 a.m. At 3 a.m., the default mode network has nothing competing with it. No light. No task. No external stimulation. No social interaction. And the executive prefrontal cortex that would normally evaluate, contextualize, and override the rumination is still partially offline. The prefrontal cortex is the last brain region to fully activate upon waking. It requires light exposure and time to reach full operating capacity. This is the region that says this thought is not an emergency. This worry is not proportionate to reality. This problem can wait until morning and will look different then. At 3 a.m., that region is sleeping while the default mode network runs at full power. You're awake enough to think. But the thinking is the uncontrolled, self-referential, catastrophizing kind. The system that controls and contextualizes thought has not caught up with the system that generates it. The worry loop feels more intense at 3 a.m. than the same thoughts would feel at 3 p.m. because the brain regions that regulate emotional response and assign proportionality are not yet operational. You're running the worry software without the control software. The thoughts feel urgent and catastrophic because the part of your brain that would tell you they are neither is still asleep. The thoughts are not true in the way they feel true. They're running on hardware that cannot evaluate them yet. The 3 a.m. thoughts have a specific quality that daytime worry doesn't. A sense of certainty. Of inevitability. Of problems being larger and solutions being fewer than they actually are. The distortion isn't emotional. It's architectural. The brain regions that generate worry are online. The brain regions that evaluate worry are not. By 7 a.m., when the prefrontal cortex has fully activated and light has entered the eyes and cortisol has reached its appropriate peak, the same problems that felt catastrophic at 3 a.m. feel manageable. Nothing changed about the problems. Everything changed about which brain regions are processing them. If you've lain in the dark at 3 a.m. and felt that your problems were larger, your regrets sharper, your fears more certain than they would be by breakfast, that wasn't weakness. It wasn't anxiety disorder. It was the default mode network running without prefrontal supervision, amplified by cortisol that arrived early, in a brain that had already run through its deep sleep budget and could not pull you back under. Four systems, all doing what the physics of aging programmed them to do, all converging on the same hour. Subscribers have access to detailed practical applications of remedies in a second attached post.

Metabolic Uncle

12,138 görüntüleme • 4 ay önce

Nam Yejun recently became able to control his dreams... Apparently before he could only control things after partially waking up first like moving just one finger to break out of sleep paralysis or something like that, but now even without waking up, he can consciously control his actions inside the dream itself 😨 💙: Rather than calling it a scary experience… there’s actually something I realized recently. You know sleep paralysis, right? I became able to completely control it 💙: I never used to have that kind of ability. But now I can control the situation inside the sleep paralysis 🩷: How? Like a lucid dream? 💙: Not like that, I can move however I want inside the sleep paralysis… it’s not a dream 💙: Even while still unable to wake up, I can do things however I want in that state now. Before, I had to stay still and force myself to move even just one finger for it to break. But now even if I don’t physically move, if there’s something I wanna move toward or something I see, I can kind of pass by it or move around like that, I can do that now 💙: There are sounds too and sometimes I see scary things, so every time I got sleep paralysis it used to be really miserable for me. I’d keep waking up in the middle of the night and naps were even worse 💙: I got sleep paralysis a lot during naps so constantly waking up was exhausting. But now when I get sleep paralysis, I’m relatively freer inside it, so it doesn’t stress me out anymore 🖤: How did you suddenly become free like that? What triggered it? 💙: I gave up on trying to wake myself up. I just thought, ‘Eventually I’ll fall back asleep again anyway’ But instead, it kind of turned into me gaining control over it 🖤: What does it feel like? Like floating or something? You know how there’s a certain sensation? 💙: It’s kind of like… you know when you’re filming something and there’s a camera zooming in? Like your point of view suddenly zooms forward like this 🖤: Like in Sudden Attack? 💙: Exactly, it’s exactly like that
2:22

Nam Yejun recently became able to control his dreams... Apparently before he could only control things after partially waking up first like moving just one finger to break out of sleep paralysis or something like that, but now even without waking up, he can consciously control his actions inside the dream itself 😨 💙: Rather than calling it a scary experience… there’s actually something I realized recently. You know sleep paralysis, right? I became able to completely control it 💙: I never used to have that kind of ability. But now I can control the situation inside the sleep paralysis 🩷: How? Like a lucid dream? 💙: Not like that, I can move however I want inside the sleep paralysis… it’s not a dream 💙: Even while still unable to wake up, I can do things however I want in that state now. Before, I had to stay still and force myself to move even just one finger for it to break. But now even if I don’t physically move, if there’s something I wanna move toward or something I see, I can kind of pass by it or move around like that, I can do that now 💙: There are sounds too and sometimes I see scary things, so every time I got sleep paralysis it used to be really miserable for me. I’d keep waking up in the middle of the night and naps were even worse 💙: I got sleep paralysis a lot during naps so constantly waking up was exhausting. But now when I get sleep paralysis, I’m relatively freer inside it, so it doesn’t stress me out anymore 🖤: How did you suddenly become free like that? What triggered it? 💙: I gave up on trying to wake myself up. I just thought, ‘Eventually I’ll fall back asleep again anyway’ But instead, it kind of turned into me gaining control over it 🖤: What does it feel like? Like floating or something? You know how there’s a certain sensation? 💙: It’s kind of like… you know when you’re filming something and there’s a camera zooming in? Like your point of view suddenly zooms forward like this 🖤: Like in Sudden Attack? 💙: Exactly, it’s exactly like that

nanas

35,351 görüntüleme • 2 ay önce

How I currently leg press to maximize hypertrophy 🤓 1. No quarter or half repping with tons of weight with your feet high up like a BITCH 2. Choose a weight you can take through a comfortable but reasonably deep range of motion 3. Move feet low enough to have deep but comfortable dorsiflexion (toe stretch to shin) 4. Execute a range of motion that stretches the quads but keeps the tension on them through the entire rep, for me this is when I feel light pressure between my calves and hamstring (I could technically let the weight squish me to such a point that my own hamstring and body are removing tension at the bottom 5. Lay hands on knees for a totally useless safety blanket (ok half serious I do think perceived stability neurologically increases large motor unit recruitment regardless of or in tangent with actual stability but this is just a working theory I have 6. Embrace pain feel sadge For Rep schemes personally I think (after warming up) a heavy first working set 5-10 reps 1-2 reps shy of failure to maximize large motor unit recruitment followed by 1-3 lighter sets within 1-3 reps of failure of 12-15 reps works best because lighter sets following a heavy first set seems to offset the fall-off in strength for the second set due to contrast overcompensation of the muscles (think about how after a heavy set the next set FEELS lighter and often you can take the second set FURTHER) it’s almost like having 2 first sets!
0:28

How I currently leg press to maximize hypertrophy 🤓 1. No quarter or half repping with tons of weight with your feet high up like a BITCH 2. Choose a weight you can take through a comfortable but reasonably deep range of motion 3. Move feet low enough to have deep but comfortable dorsiflexion (toe stretch to shin) 4. Execute a range of motion that stretches the quads but keeps the tension on them through the entire rep, for me this is when I feel light pressure between my calves and hamstring (I could technically let the weight squish me to such a point that my own hamstring and body are removing tension at the bottom 5. Lay hands on knees for a totally useless safety blanket (ok half serious I do think perceived stability neurologically increases large motor unit recruitment regardless of or in tangent with actual stability but this is just a working theory I have 6. Embrace pain feel sadge For Rep schemes personally I think (after warming up) a heavy first working set 5-10 reps 1-2 reps shy of failure to maximize large motor unit recruitment followed by 1-3 lighter sets within 1-3 reps of failure of 12-15 reps works best because lighter sets following a heavy first set seems to offset the fall-off in strength for the second set due to contrast overcompensation of the muscles (think about how after a heavy set the next set FEELS lighter and often you can take the second set FURTHER) it’s almost like having 2 first sets!

Hench D. Kunt🥛

24,198 görüntüleme • 1 yıl önce

The enemy of sleep is effort. In this episode, Dr. Michael Grandner (Dr. Michael Grandner) explains how insomnia fundamentally stems from a learned pattern of wakefulness and why, for many, the bed itself becomes a source of stress and vigilance rather than rest. We explore practical strategies to retrain your brain to effortlessly anticipate sleep rather than forcing it. Dr. Grandner also highlights why sleep apnea is shockingly prevalent yet frequently undetected, and provides effective treatment alternatives beyond CPAP. Additionally, we discuss how supplements and other substances influence sleep architecture, how to optimize sleep tracking devices, and how to strategically use sleep to enhance cognitive and physical performance. This is an essential podcast for anyone looking to improve their sleep. Links in the comments. Timestamps: 0:00 - Introduction 1:33 - Insomnia vs. poor sleep 3:59 - Does stressing worsen insomnia? 10:28 - Why CBT-I targets wakefulness 12:59 - Reserving bed strictly for sleep 17:11 - Can trying too hard backfire? 18:26 - A fix for nighttime scrolling 21:47 - Can't fall back asleep? Get up 24:39 - Why effort keeps you awake 26:18 - Sleep restriction therapy 28:57 - How to fall asleep faster 31:39 - Avoiding bedtime cliffhangers 33:20 - Sedatives vs. CBT-I 37:33 - Insomnia by the numbers 38:54 - Why sleep apnea is so common 42:31 - Nighttime waking & sleep apnea 48:37 - At-home apnea tests 50:10 - What causes sleep apnea? 52:52 - Sleep stages 1:01:20 - Why do we dream? 1:05:38 - Apnea destroys sleep architecture 1:07:07 - Sleep apnea & Alzheimer’s risk 1:10:07 - Poor sleep, attention & memory 1:13:23 - CPAP alternatives 1:17:26 - Mouth taping 1:19:30 - Measuring apnea treatment success 1:21:33 - Sleep hygiene for chaotic schedules 1:25:00 - Do blue-blockers enhance sleep? 1:25:46 - Why morning light matters 1:30:33 - Should you delay morning coffee? 1:34:30 - Consistent mornings vs. bedtimes 1:38:01 - Revenge bedtime procrastination 1:42:49 - Is 5 mg melatonin too much? 1:50:25 - Are melatonin labels misleading? 1:53:19 - Melatonin & immune system boost 1:54:14 - Melatonin safety myths 1:58:35 - Magnesium, glycine, & L-theanine 2:01:37 - Glutamine & B12 disrupt sleep 2:03:08 - THC & REM sleep 2:09:36 - Does CBD help? 2:12:09 - Alcohol as a sleep aid 2:15:06 - How late is too late for caffeine? 2:19:19 - Staying up late & unhealthy eating 2:24:09 - Is shift work worse than smoking? 2:27:51 - Ideal power nap length 2:29:38 - Napping advice for shift workers 2:32:18 - How to beat jet lag 2:40:22 - Do trackers detect wakefulness? 2:43:56 - Sleep stage tracking accuracy 2:48:24 - Wearable sleep scores 2:57:56 - Evening habits elevating heart rate 2:59:59 - Insufficient REM & deep sleep 3:02:55 - Orthosomnia from sleep trackers 3:07:12 - Better sleep & cognitive resilience 3:09:42 - School start times vs. teen biology 3:14:26 - A sleep hack for athletes 3:16:36 - Sleep banking before competition 3:19:03 - Poor sleep & injury risk 3:24:00 - Why caffeine can't fix poor sleep 3:25:38 - Eye masks & earplugs 3:27:15 - Proven ways to fall asleep faster 3:29:11 - Reading before bed 3:30:02 - Algorithm for falling back asleep 3:31:04 - Proven strategy for deeper sleep 3:32:27 - Reducing nighttime urination 3:34:11 - Does sharing a bed disrupt sleep? 3:35:50 - Are you sleeping enough? 3:37:28 - Do you really need 8 hours? 3:38:42 - Adjusting to your chronotype
3:40:43

The enemy of sleep is effort. In this episode, Dr. Michael Grandner (Dr. Michael Grandner) explains how insomnia fundamentally stems from a learned pattern of wakefulness and why, for many, the bed itself becomes a source of stress and vigilance rather than rest. We explore practical strategies to retrain your brain to effortlessly anticipate sleep rather than forcing it. Dr. Grandner also highlights why sleep apnea is shockingly prevalent yet frequently undetected, and provides effective treatment alternatives beyond CPAP. Additionally, we discuss how supplements and other substances influence sleep architecture, how to optimize sleep tracking devices, and how to strategically use sleep to enhance cognitive and physical performance. This is an essential podcast for anyone looking to improve their sleep. Links in the comments. Timestamps: 0:00 - Introduction 1:33 - Insomnia vs. poor sleep 3:59 - Does stressing worsen insomnia? 10:28 - Why CBT-I targets wakefulness 12:59 - Reserving bed strictly for sleep 17:11 - Can trying too hard backfire? 18:26 - A fix for nighttime scrolling 21:47 - Can't fall back asleep? Get up 24:39 - Why effort keeps you awake 26:18 - Sleep restriction therapy 28:57 - How to fall asleep faster 31:39 - Avoiding bedtime cliffhangers 33:20 - Sedatives vs. CBT-I 37:33 - Insomnia by the numbers 38:54 - Why sleep apnea is so common 42:31 - Nighttime waking & sleep apnea 48:37 - At-home apnea tests 50:10 - What causes sleep apnea? 52:52 - Sleep stages 1:01:20 - Why do we dream? 1:05:38 - Apnea destroys sleep architecture 1:07:07 - Sleep apnea & Alzheimer’s risk 1:10:07 - Poor sleep, attention & memory 1:13:23 - CPAP alternatives 1:17:26 - Mouth taping 1:19:30 - Measuring apnea treatment success 1:21:33 - Sleep hygiene for chaotic schedules 1:25:00 - Do blue-blockers enhance sleep? 1:25:46 - Why morning light matters 1:30:33 - Should you delay morning coffee? 1:34:30 - Consistent mornings vs. bedtimes 1:38:01 - Revenge bedtime procrastination 1:42:49 - Is 5 mg melatonin too much? 1:50:25 - Are melatonin labels misleading? 1:53:19 - Melatonin & immune system boost 1:54:14 - Melatonin safety myths 1:58:35 - Magnesium, glycine, & L-theanine 2:01:37 - Glutamine & B12 disrupt sleep 2:03:08 - THC & REM sleep 2:09:36 - Does CBD help? 2:12:09 - Alcohol as a sleep aid 2:15:06 - How late is too late for caffeine? 2:19:19 - Staying up late & unhealthy eating 2:24:09 - Is shift work worse than smoking? 2:27:51 - Ideal power nap length 2:29:38 - Napping advice for shift workers 2:32:18 - How to beat jet lag 2:40:22 - Do trackers detect wakefulness? 2:43:56 - Sleep stage tracking accuracy 2:48:24 - Wearable sleep scores 2:57:56 - Evening habits elevating heart rate 2:59:59 - Insufficient REM & deep sleep 3:02:55 - Orthosomnia from sleep trackers 3:07:12 - Better sleep & cognitive resilience 3:09:42 - School start times vs. teen biology 3:14:26 - A sleep hack for athletes 3:16:36 - Sleep banking before competition 3:19:03 - Poor sleep & injury risk 3:24:00 - Why caffeine can't fix poor sleep 3:25:38 - Eye masks & earplugs 3:27:15 - Proven ways to fall asleep faster 3:29:11 - Reading before bed 3:30:02 - Algorithm for falling back asleep 3:31:04 - Proven strategy for deeper sleep 3:32:27 - Reducing nighttime urination 3:34:11 - Does sharing a bed disrupt sleep? 3:35:50 - Are you sleeping enough? 3:37:28 - Do you really need 8 hours? 3:38:42 - Adjusting to your chronotype

Dr. Rhonda Patrick

192,656 görüntüleme • 10 ay önce