Dr. Layne Norton

There was a study done where they looked at military members and they had eight hours of sleep versus four hours of sleep and they looked at the risk of acute injury. 236% increased risk in the people getting four hours of sleep versus eight hours. And now here's where people get this wrong. Somebody reached out to me and said, well, I got four hours of sleep last night. Should I? No, no, no.

One bad night of sleep doesn't do that. Sleep is a cumulative effect. Just like if you have a week's long worth of bad sleep, but then you sleep 12 hours on the weekend, you're not making up that sleep debt. It's more about what you're doing time over time.

One bad night of sleep doesn't do that. Sleep is a cumulative effect. Just like if you have a week's long worth of bad sleep, but then you sleep 12 hours on the weekend, you're not making up that sleep debt. It's more about what you're doing time over time.

One bad night of sleep doesn't do that. Sleep is a cumulative effect. Just like if you have a week's long worth of bad sleep, but then you sleep 12 hours on the weekend, you're not making up that sleep debt. It's more about what you're doing time over time.

Exactly. And so this actually brings me to – I know we kind of have gone down the rabbit hole here. But when you look at – Ben Carpenter did a great example of this. He has a good social media account. He had a jar of like blue marbles and a jar of green marbles. He said, let's pretend that this is all junk food. These green marbles are all junk food, ultra-processed.

Exactly. And so this actually brings me to – I know we kind of have gone down the rabbit hole here. But when you look at – Ben Carpenter did a great example of this. He has a good social media account. He had a jar of like blue marbles and a jar of green marbles. He said, let's pretend that this is all junk food. These green marbles are all junk food, ultra-processed.

Exactly. And so this actually brings me to – I know we kind of have gone down the rabbit hole here. But when you look at – Ben Carpenter did a great example of this. He has a good social media account. He had a jar of like blue marbles and a jar of green marbles. He said, let's pretend that this is all junk food. These green marbles are all junk food, ultra-processed.

This blue is minimally processed whole foods, right? If my diet is mostly junk and I add one good meal and he puts a blue marble in the green, did it change things? No. And everybody knows that, right? Like if you eat mostly a junk diet, you have one salad or one good meal, it's not going to change things.

This blue is minimally processed whole foods, right? If my diet is mostly junk and I add one good meal and he puts a blue marble in the green, did it change things? No. And everybody knows that, right? Like if you eat mostly a junk diet, you have one salad or one good meal, it's not going to change things.

This blue is minimally processed whole foods, right? If my diet is mostly junk and I add one good meal and he puts a blue marble in the green, did it change things? No. And everybody knows that, right? Like if you eat mostly a junk diet, you have one salad or one good meal, it's not going to change things.

So why does everybody think if we take one from here and put it over here that it drastically changes things? Because it doesn't. It's about what you do consistently over the course of time. And so, um, speaking of, we're talking about the mind affecting the body, but then the body also affects the mind. And so there was just a study published.

So why does everybody think if we take one from here and put it over here that it drastically changes things? Because it doesn't. It's about what you do consistently over the course of time. And so, um, speaking of, we're talking about the mind affecting the body, but then the body also affects the mind. And so there was just a study published.

So why does everybody think if we take one from here and put it over here that it drastically changes things? Because it doesn't. It's about what you do consistently over the course of time. And so, um, speaking of, we're talking about the mind affecting the body, but then the body also affects the mind. And so there was just a study published.

I just covered it on my, on my channel where they took men with general anxiety disorder and major depressive disorder, and they had them resistance train two times a week for 25 minutes a session, 50 minutes, total eight weeks. It's not much training. I think it was like six hours and 40 minutes of total training over the entire two months.

I just covered it on my, on my channel where they took men with general anxiety disorder and major depressive disorder, and they had them resistance train two times a week for 25 minutes a session, 50 minutes, total eight weeks. It's not much training. I think it was like six hours and 40 minutes of total training over the entire two months.

I just covered it on my, on my channel where they took men with general anxiety disorder and major depressive disorder, and they had them resistance train two times a week for 25 minutes a session, 50 minutes, total eight weeks. It's not much training. I think it was like six hours and 40 minutes of total training over the entire two months.

Now, in statistics, you're familiar with an effect size, which is basically how meaningful is an effect, because you can have a significant effect that isn't very meaningful if you have enough subject number. So when we say things like an effect size, 0.2 is considered small, 0.5 is considered moderate, and 0.8 is considered large, anything above 0.8. SSRIs are typically in the 0.3 to 0.5 range.

Now, in statistics, you're familiar with an effect size, which is basically how meaningful is an effect, because you can have a significant effect that isn't very meaningful if you have enough subject number. So when we say things like an effect size, 0.2 is considered small, 0.5 is considered moderate, and 0.8 is considered large, anything above 0.8. SSRIs are typically in the 0.3 to 0.5 range.

Now, in statistics, you're familiar with an effect size, which is basically how meaningful is an effect, because you can have a significant effect that isn't very meaningful if you have enough subject number. So when we say things like an effect size, 0.2 is considered small, 0.5 is considered moderate, and 0.8 is considered large, anything above 0.8. SSRIs are typically in the 0.3 to 0.5 range.

I think in like best case scenarios, they get up around a 0.8, 0.7, 0.8. The effect size for resistance training two times a week, 25 minutes a day for eight weeks was a 1.7 on major depressive disorder. Wow. Anybody who's a scientist out there, if they hear effect size of 1.7, they do exactly what you did. Their eyebrows go up and they go, are they sure that's right?