Dr. Peter Attia

But looking at a food tracking app in your phone is a great way to spend a week evaluating how many grams of protein you're getting. And I think you'll be surprised that for many of us, we're probably underdoing it.

But looking at a food tracking app in your phone is a great way to spend a week evaluating how many grams of protein you're getting. And I think you'll be surprised that for many of us, we're probably underdoing it.

Now moving on to sleep. Sleep is something that you've written a lot about. And you said that you didn't used to take it very seriously, but now you do take it very seriously. And that's true. He goes to bed at like eight every night. Why do you think it's so important?

Now moving on to sleep. Sleep is something that you've written a lot about. And you said that you didn't used to take it very seriously, but now you do take it very seriously. And that's true. He goes to bed at like eight every night. Why do you think it's so important?

I think I'm up till nine these days. Sleep is important, and you're right. I used to, probably until 12 years ago, I think my mantra was, I'll sleep when I'm dead, and I just would try to sleep as little as possible. But the evidence are pretty overwhelming, especially for both near-term and long-term function of the brain, that sleep is very important.

I think I'm up till nine these days. Sleep is important, and you're right. I used to, probably until 12 years ago, I think my mantra was, I'll sleep when I'm dead, and I just would try to sleep as little as possible. But the evidence are pretty overwhelming, especially for both near-term and long-term function of the brain, that sleep is very important.

Now, I think at your age, a couple of unique challenges emerge. Again, I think most people, once they're over 65 or 70, they're not fighting the will to sleep because they want to be out partying all night. It's more that other things are getting in the way. So we know that as a person ages, they tend to sleep a little bit lighter and their sleep architecture tends to change a little bit.

Now, I think at your age, a couple of unique challenges emerge. Again, I think most people, once they're over 65 or 70, they're not fighting the will to sleep because they want to be out partying all night. It's more that other things are getting in the way. So we know that as a person ages, they tend to sleep a little bit lighter and their sleep architecture tends to change a little bit.

We also know that other things get in the way, especially for men, which is it gets harder and harder to make it through a night without having to get up to pee. I'm already at that stage where at least two out of the seven nights a week, if I am not mindful about when I had my last glass of water, I'm going to be up at two or three in the morning to pee.

We also know that other things get in the way, especially for men, which is it gets harder and harder to make it through a night without having to get up to pee. I'm already at that stage where at least two out of the seven nights a week, if I am not mindful about when I had my last glass of water, I'm going to be up at two or three in the morning to pee.

And sometimes that's harder to go back to bed after. So what are the things that we have under our control? Well, one of them is absolutely timing of water. Now, again, water is super important. The older a person gets, the more susceptible they are to dehydration. The older a person gets, the less reliable thirst is as an indicator for fluid status.

And sometimes that's harder to go back to bed after. So what are the things that we have under our control? Well, one of them is absolutely timing of water. Now, again, water is super important. The older a person gets, the more susceptible they are to dehydration. The older a person gets, the less reliable thirst is as an indicator for fluid status.

So at Olivia's age, you don't really, believe it or not, need to pay attention to how much you're drinking. Thirst will be the guide. But that becomes less and less true as you age. So you're juggling a narrow problem, which is on the one hand, You have to be mindful about drinking enough. But on the other hand, you can't drink too much too close to bed and that's going to keep you awake.

So at Olivia's age, you don't really, believe it or not, need to pay attention to how much you're drinking. Thirst will be the guide. But that becomes less and less true as you age. So you're juggling a narrow problem, which is on the one hand, You have to be mindful about drinking enough. But on the other hand, you can't drink too much too close to bed and that's going to keep you awake.

Another thing that makes a huge difference in sleep quality is timing of food. So the longer you can have between when you have dinner and when you go to bed, the better. So we eat dinner really early because we have young kids in our house. That's why I can get away with going to bed at nine because it's still been three and a half hours or three hours since I ate. Another thing is alcohol.

Another thing that makes a huge difference in sleep quality is timing of food. So the longer you can have between when you have dinner and when you go to bed, the better. So we eat dinner really early because we have young kids in our house. That's why I can get away with going to bed at nine because it's still been three and a half hours or three hours since I ate. Another thing is alcohol.

So some of you probably drink alcohol. The less alcohol you have in your system when you sleep, the better you're going to sleep. Having a super dark room, having a super cold room is going to make a big difference. And perhaps the biggest thing to make a point about here is consistency of timing, especially on the wake up. So if you could tether yourself to one time, it's what time do I wake up?

So some of you probably drink alcohol. The less alcohol you have in your system when you sleep, the better you're going to sleep. Having a super dark room, having a super cold room is going to make a big difference. And perhaps the biggest thing to make a point about here is consistency of timing, especially on the wake up. So if you could tether yourself to one time, it's what time do I wake up?

And if you force yourself to wake up at the same time every day and don't allow yourself to take a nap during the day, and this is a big ask because I know naps can be tempting, it's going to regulate when you end up going to bed by building up enough sleep pressure.

And if you force yourself to wake up at the same time every day and don't allow yourself to take a nap during the day, and this is a big ask because I know naps can be tempting, it's going to regulate when you end up going to bed by building up enough sleep pressure.