AMENDMENT: I said 32-34 degrees Celsius, which is hilariously wrong - it should be 19 to 21 degrees (66-69 degrees F). Sorry for the confusion - complete brain freeze on my end [Amended reference below] Access to the Insiders & Free Community: bit.ly/PhysionicInsiders Here's a fun fact: I kept mixing up the word 'tactile' and 'tactical', and did it again in the final. 😑 Reference: doi:10.3389/fnins.2019.00336
I could say that all scientists should use °C to avoid mistakes like this, but falling asleep during 69 degrees F every night sounds too funny to give up.
Yes, I think the Japanese ref of 32degC to 34degC refers to the temperature between human and cover. Not sure how many of us take a thermometer to bed tho'... 🙂
My biggest "regret" in life is that channels like yours, ninja nerd etc. didn't exist when I was younger. Because of that I didn't question "medical professionals" enough. 71 now...and with your, and others help I am now looking forward to a longer, better quality life.....❤❤❤
Another sleep suggestion the trio of Apigenin (the key relaxing ingredient in camomille), Magnesium THREONATE, and L-theanine. It was recommended by neuroscientist Andrew Huberman, it works wonderfully for me. You can buy the three supplements individually or there are also options that have all three together in one capsule. Just wanted to share in case it might help someone else. Very gentle effect, and good sleep.
As far as sleep goes, one key item is to ensure you don't have (even mildly) sleep apnea, and if you do to do something about it. Untreated sleep apnea will shorten your lifespan tremendously (I'm not sure if there are good studies because no one in their right minds leaves it untreated).
I have sleep apnea and after changing my pillow (a higher orlethopedic pillow that unfortunately is not so comfortable but keeps my head down and my mouth shut while I sleep) I miraculously slept amazingly and my life and mood has improved tremendously!
There are studies on that subject, yes, and they fully confirm what you said. Lowers subjective well-being throughout your life and shortens lifespan. Sleep apnea sucks for you, but also for your partner, and probably affects the relationship (haven’t seen a study on that, but it’s not a wild stretch)
5 commandments 1.) Focus on Sleep Quality and Duration. 2.) Low Intensity Steady State Cardio- 30 minutes every day 3.) Resistance Training- Twice a week 4.) Lower Apob Levels by limiting of saturated fats (Palmitate) - Achieve this by maintaining a healthy weight (under 25 BMI) - Lower Triglyceride levels 5.) Monitor hba1c levels (regulate your blood sugar levels) Most importantly; sustainability if the above matters.
From elite athlete to dying of obesity BACK to real health. Below is my life's work distilled. 🎉 Recovery: Inclined Sleep Therapy is free & an ancient practice CPAP Exercise: *Rebounder* proven in the 1970s as the most efficient exercise still. Unique health benefits. Food: Lean poultry, onions, & sweet potatoes replace unhealthy calories Dentist gum cleaning Supplements: Threonate magnesium, NAC, vit.D, creatine, taurine, *methylene blue-not with antidepressants* TENS for soreness & vagus nerve Their's more but this's most of it.
Another sleep option is a temperature controlled mattress, which regulates your body's temperature to a preferred constant or range throughout the night
I have a cooling mattress pad without explicit temperature controls, and it makes a huge difference in my sleep quality. I just turn it on when I get into bed and leave it on for an hour or so, and it drops my core temperature dramatically.
Check out studies sleeping with a dog. I couldn’t sleep for years until my beloved Bulldogge climbed into bed as a puppy and refused to leave. It cured my PTSD overnight and I sleep like a teenager now. Properly done studies seem to corroborate this but you have more access than I do.
Good for you. Not universal though: my wife's dog (😉) requires me to wake up and let him out to sniff for foxes around 0200 or 0300 several times a week.
@@nicksmith4507 oh yes, we do that as well. Less now that he turned five. Interestingly, the study accounted for that and found that the higher sleep quality was worth the increased waking up. Of course, they likely weren’t outside chasing critters. 😂😂
@@benahaus fortunately mine can’t reach his nads due to hyper muscularity but sleep studies have shown that even being wakened by dogs in the bed, sleep quality is improved. My theory is that dogs and humans co-evolved for at least the last 10,000 years but likely much longer. Quality of sleep is vastly improved when they’re around even if they wake you up once in a while.
Here's some tips for better sleep: 1. Take some cherry (tart cherry) juice, it contains phytomelatonin which is just the plant form of melatonin, if you don't have access to melatonin supplements. 2. Take 3-5 grams of glycine before bed, studies have indicated it improves sleep quality, relaxes brain and body and even affects your blood vessels, kind of like a hot bath. 3. Continuing from point 2, a hot bath before bed and a warm beverage would probably help to fall asleep easier. 4. Chamomile tea contains some substances that relax parts of your brain, you could try drinking some as your warm beverage of choice before bed and see if it does anything for you.
For those with delayed circadian rythm, don't try to force yourself into a "normal" sleeping pattern if you've tried before. You kinda have to plan your life around your sleep unfortunately. I naturally fall asleep around 5am everyday, if I try to fall asleep earlier my body registers it as a nap and I sleep way to little. So nightshift jobs are your friend. Also your body has a difference in melatonin release compared to other people, you might not be as affected by it being dark.
I’m not sure whether “giving up” is sound advice when it comes to sleeping patterns. I’m aware it is very difficult to change this and it is easy to screw up the process, thereby making you feel like it cannot be done. But I have seen it being done by some people that had true difficulties with earlier attempts, but ultimately managed. That is not proof that it can work for everybody, but certainly proves that “giving up” isn’t sound advice for everybody with misaligned internal clocks. I haven’t had to go to the process myself, but I know that it requires aligning your eating times and sunlight exposure with your waking and sleeping times, among others, which isn’t easy for those affected. Let me know whether you’re interested, I could see whether I can find a reference to the protocol they used.
@@mr-boo I said "if you've tried before". Trying implies practicing sleep hygiene, trying to force a sleep pattern that most people have and it didn't work. There is a difference between a late sleeping habit that can be changed and an actual delayed circadian rythm that can't be treated. I couldn't treat it with melatonin either, I have also taken extremely strong sleeping pills that just did not make me sleep. Especially if you're an insomniac it's important to sleep when you actually feel tired. You can't function on 0-5h of sleep in the long run. I've tried and I got burnout and I still haven't recovered fully. I've had a delayed circadian rythm ever since I was a literal toddler. I've practiced sleep hygiene for 15 years. No matter what I do it shifts back to 5am regardless. Delayed circadian rythms are very common in people that have ADHD and in teenagers. ADHD is already exhausting in itself, there is no need to add chronic lack of sleep on top of it if you've tried to fix your sleep pattern to fit standards. I also think that highschools should shift schooltimes since most teenagers circadian rythm naturally shifts and over 50% of students feel tired at school and up to 30% have fallen asleep at school. Sleep is very important! sometimes you need to plan your life around your sleep patterns, and not the other way around.
@@mr-booI'd also like to comment about the protocol. I think most people that genuinely have tried to fix their sleep are very aware of sunlight exposure, blue light, eating times, winding down, going to sleep at the same time every night etc. If it doesn't work and you've tried for months up to years it likely won't work if you keep trying, you'll just suffer because of it.
Thanks for this. I would also add, limit or remove toxic substances such as any allergens, alcohol, cigarettes, recreational drugs of all kinds etc. Plus, focus the diet, no matter what preference or regime or belief system you wish to follow on guaranteeing that you obtain all the necessary nutrients and micronutrients that your body needs on a daily and weekly basis. Plus - plus, put in the time and effort to learn to effectively manage the stressors that are in your daily life to ensure you protect your mental and emotional health and well-being. And if I had to add one more... it would be: Live joyously and with purpose. Best, Martyn
I really appreciate all you do and am in your free group. Have lost a lot of weight, 80 lbs, but want to lose 60 more. I work out with heavy lifts about 4-5 times a week.
Started focusing more on my health in my mid fifties. Long walks combined with vitamin D3, K2, Magnesium and zinc, with a few others as well. I felt it slowly helped, but the one thing that has had the biggest impact is going to the gym 3 times a week. Slow beginning and build up the weight etc. Not what I wanted to hear, but I must admit, that it really makes a difference. Go for it, highly recommended.😊
I practice yoga which I consider to be and I think it is listed as a compound exercise it also works your cardio and does pretty much all the things you’ve described, but I do lift to three times a week and I walk at least 5 miles every day, in my work
Most yoga studies are done in India and Indian researchers have the tendency to report benefits compared to other types of exercises (no kidding they 10 times more likely to report benefits) If u want to be flexible and stretchy, sure do it if u like. But I wouldn't do it for the zone 2 exercise and expect it to be equal or better than swimming or running
P5P, 5HTP, Magnesium L-threonate work for my sleep. I live with chronic pain and use tizanidine routinely to relax tense muscles of neck and upper back.
Nice summary. Now I know that your contribution to sleep was not intended to be comprehensive, but perhaps the most important sleep hint really should be to get the dawn light into your eyes when you get up in the morning, without the interposing of window glass or glasses. Coupled with avoiding all blue light after sunset, and limiting blue light at other times of the day unless as part of sunlight spectrum.
On the blue light point; I agree on the principle but the studies I read mentioned that the disruptive effects don't appear until a certain light threshold. MUCH higher than a phone screen in a dark room. Unless there has been further research that I've missed, the 'blue light' thing was over-hyped to sell blue light blocking products.
I've always thought they were intended for people who keep looking at their phone or computer until just before sleeping. In those cases, the light source is right in front of your face shining directly into your eyes.
Hey! Nick, hope ya don’t mind me calling ya that!? Brother your videos are amazing! NO BS! I have binged your videos. Wow! Just to share! You make it so astoundingly easy to understand! Articulate to another level. My compliments! Your interpretations are spot on. The Sheldon Cooper but (cool) of You TUBE. Without the insane nerdiness! Keep up the great work. Couldn’t agree more on David Sinclair! God bless brother. Your awesome. I’m a suscriber❤️🙏🏻🙏🏻.
I had extremely bad chronic insomnia where I wouldn’t sleep all night for days in a row. This lasted about three years. I was cured with sleep restriction therapy in literally two days. Also, it’s completely free!
@@ritaferreira2682 get out of bed at 6am no matter what, even if you did not sleep at all. Get as much sunlight as literally possible for your lifestyle through out the day. Use orange/red tint blue blockers after 9pm. Do NOT lay down, recline, or be overly comfortable until you go to bed at midnight. So from 6am -12am you are not laying down or having your feet out or reclining. This works because your body is so physically exhausted that you no longer care about sleep at all, you just want to be comfortable. Insomnia is sleep anxiety for 99.9999% of the population. This cures that because you no longer care about sleep so you won’t have anxiety surrounding this. After you have slept for most of those 6 hours for over a week, you can move the bedtime back 30 minutes. Continue to wake up at 6am. After you have slept for 6.5 hours each night, move the bedtime back another 30 mins so you are going to bed at 11pm and waking up at 6am
Loved❤ it thoroughly. You nailed it. For lot of us those who are in health and fitness, it is easy to lose the track of the fundamentals and focus on specifics as we go deeper. This is fundamental, love it❤
Thanks for the lovely video! It's awesome that you summarized these points after thousands of hours reading research documents and being able to abstract all this information into the most important things. Many health professionals and people as well focus on the latest fab or on something new and small but the big picture is what matters.
I really appreciate the new free resources and community. I also like that you give support options other than 50/month through Patreon. I didn't see this some months ago, so thank you for making it more clear, and you may be able to continue to increase that clarity.
Tryptophan is amazing for sleep. It "lets" you sleep, it doesn't make you sleepy. If you take melatonin to fall asleep right away and 500 to 1000 mg of tryptophan you will have good sleep. Tryptophan is a serotonin precursor so you have to be careful if you take ssri's or other things that might contribute to serotonin syndrome but 500 mg at night once in a while is very little.
That’s great with scientific information. It is best way to approach life. Eventually someone can prove you wrong, but the journey leads to more wisdom and enlightenment.
Dude, I think your channel is bad ass! I am into your data, and I am thankful from the bottom of my heart, because I have a strong sense that you’re going to help me live a longer and healthier life. For that I am forever, grateful, and in your debt. Well worth the like in the like and the follow ❤
Have you looked into "SuperSlow" training? Slow (10s-up/10s-down)reps, long(at least 1m)sets to failure, & short(at most 1m)between exercises, combine benefits of resistance training & cardio.
2:28 32-34C is the ideal sleep temperature? I might need more coffee or something, but that might be something you need to correct since I definitely'm not sleeping at 32-34C
It's a free country - you do you. Nice. I don't "consult my team of health professionals" like nearly everyone else says, before making any change to my diet (including supplements) or routines.
About the sleeping in a cold room, i'm suprised that 32-34°C is the recommended temp for a cold room, that's 89-93°F. That's like a hot day in summer for many countries, knowing that it's recommended to heat a room at 19°C/66°F, above 30°C is really high ! Then again, i read the study and i see it talks about "rectal" temperature, or maybe it's the heat that's under your bedsheets ? What should we understand ?
The 32 - 34 degrees is referring to the bed environment (the best temp between you and your covers) which is a more accurate way to go. So best to sleep with the thermostat.
@JohnnytNatural 60 pills per day, no way your stomach will put up with that, must have constant stomach inflammation, diarrhea and very strange blood chemistry.
A couple more sleep suggestions: sleep at the same time every day, if possible go to bed before 11; get sunshine during the day, especially in the morning. Getting enough vitamin D also helps.
A great presentation leaving immediately one big ? In my mind - what about all the studies showing U/J curve for cholesterol and so by proxy apo b and acm?
Yin yoga, qi gong, reading before bed! Don’t doing anything else but sleeping in bed! No lights two hours before bed! Only some candle lights or lights without blue lights
Best way to be cozy is based greens bcomplex and turkey And tendon muscle care and destimulate Melatonin is not really helpful but useful Embrace sleep cycles and wake cycles Get so cool and so hot with weighted blankets and tons of pillows
Historically, humans didn't sleep straight through the night. There's lots of socialogical evidence that cultures the world over prior to the industrial revolution had "first sleep"and "second sleep" with an interstitial period of wakefulness for about an hour. This is also a normal and healthy sleep pattern.
I disagree with sleep in a cold room. Purely from my personal experience I sleep less well in the cold. Same with total darkness. I sleep just fine with a little light in the room. In fact I freak out in the dark. Whatever works for you. The recs for the cardio misses out just how much vigorous exercise you should aim for a week. 75 minutes means at least three to four sessions where your HR gets up into the high range for 15 minutes. You may not achieve this with just pure HIIT which doesn’t last that long. As an older woman I eat all the saturated fat I care for and don’t worry about my LDL. Getting in the protein is crucial as we age. Keeping at a BMI around 21 with calorie control seems to me to be the number one impactful thing we can do closely followed by exercise. Also keep away from the old age meds. Seen too many older people drugged into misery and exhaustion.
Exactly what I’m doing. Except I have a bad left knee, so do presses and deadlifts. I still need to lose about 60 more pounds which would put me at 240.
As a menopausal woman, I have tried all of these things. Sleep still evades me. Please if you or anyone else in the comments have any more suggestions insight please post them. Thanks you.
I can't sleep because of my intracranial atherosclerosis. It's so bad, it's giving me a loud tinitus and at night I can hear the blood in my head going through drip by drip and stopping for several seconds altogether. When asleep, my heart rate slows down which inevitably leads to no blood flow at all. Of course, the dying gray matter doesn't like this and begs the heart for more and thus my sleep intervals never last. I then proceed to wake up with racing heart rate and sometimes with such a pain like I've been shot in the head.
Me, struggling with insomnia for 2 years now... "it's going to be sleep isn't it?". Point 1: Sleep... "god damn it". Great content! Looking forward to the sleep videos.
i had a professor that had researched if insomnia should be classified not as just a disorder of sleeping, but rather a phobia of having difficulty falling asleep. having sleep problems myself i found the argument convincing and applicable to my experiences. so to give some unsolicited medical advice that worked for me, try to make falling asleep not be the focus of a good night. rather try to focus on just waking up the same time and having as good sleep hygiene as possible. dont fret too much over the time spent in bed before your body lets you fall asleep. hope it helps :)
Hi Nic, I love your channel and this video exemplifies why I do. These 5 actions mentioned are crucial for health, especially to followers of Peter Attia and Physionic of course. Another blood marker that may be critical is Uric Acid, per Dr. Richard Johnson. What are your thoughts on keeping Uric Acid below 5 mg/dL? Thanks again for all your excellent content!
A high fat, very low carb diet has reversed my insulin resistance, A1C down from 8.8 to 5.3, brought my weight down 35 lbs (5’9”, 155lbs.), lowered triglycerides substantially, unsure of APOE B), and I have gotten off all meds - 5 years now and I feel better than I have in many years. Hi fat diet has been a savior. I consume no vegetable oils, except EVOO. Can you parse the fat topic a bit better.
Just as a suggestion since I value your contribution on health subjects, bit I would love to see you cover the various GLP-1 agonist drugs like Trizepitide (Mounjaro),Semaglutide (Wegovy) etc.
I have a sleep tip. It might seem obvious, but just in case anyone needs to hear this "Don't smoke crack or do meth or like stimulants before bed" TRuuuuuust me
I too am finishing up a PhD. By that I mean I plan to investigate starting a program in the not too distant future. See you at graduation. Thanks for a great video.
Let me listen..before I do that, I'm afraid there's exercise in that list 😢 Please, no cold baths or showers! While listening: room temperature 32°C.. Ehhmm, around 12-18°C perhaps?
Can you go into more depth on antioxidant timing with exercise? Specifically for resistance training. I was under the impression that as long as you waited 3-4 hours post exercise to receive the max inflammation from stuff like IL-6 it was okay to sequester it. Also, I thought it was only the classical antioxidants like high dose vitamin c and not hormetic stressors that blunted adaptation. I consume a cocktail of bioflavonoids like hibiscus turmeric morninga Garlic broccoli sprouts then resistance train 1-2 hrs prior. Then I eat dinner which contains more phytochemicals from various foods and I take a multivitamin nac and baby aspirin before bed. Do the hormetic food stressors that illicit endogenous antioxidants need to be treated the same as aspirin or vitamin c pills? How should I construct this for optimal hypertrophy? Thanks.
I totally agree to all those actions you mention for health and longevity. What about also including intermittent fasting, OMAD and occasionally Prolonged Fastings that last 2 to 4 days where we only do mild exercise and walking in order not to strain body during those prolonged fasting periods. ? Not too required if we eat healthy and exercise ?
Cold baths, really long ones, help my sleep immensely, so does exercise and sauna, but what really does the trick is doing hot and then cold, repeated 3 times, so like a real cold bath and a really hot sauna, on repeat... Also B Jonson said sleep score of 100% with noteating anything a good 8 or sohoyrs prior to sleep
Certainly, we appreciate summarizing all your long and intelligent hours for our healthful consumption. I am sure that you also are aware of the studies of the longest living very healthy people in small zones around the world. It seemed that key ingredients to their success included friends and family close by for very long lives. It was interesting that Their diets, workout routines, etc…varied immensely. It seemed that just moving around with their families and friends throughout each day, and eating fresh foods present in their environments is the natural solution. If you don’t have that then resort to suggested remedies as in your well throughout video (:
I took melatonin in my teens-it's rather hard to then get up the next day, and One feels like One just wants to stay in bed and sleep more. I don't know what "[...]-release" it was, but I only took 1 type of tablet, not 2. the effect was POWERFUL. even when I got up, I still felt half-asleep for some Time. regards.
