Dr. Peter Attia

I mean, truthfully, and this is obviously just terrible rationalization. I think most things I buy in my eShopaholic bursts, I'm pretty happy with them. Not all of them. I have bought some really stupid things. And what I tend to do is give them away so that I don't see them again, which is actually counterproductive because I should keep more of those things as a reminder of my bad behavior.

I mean, truthfully, and this is obviously just terrible rationalization. I think most things I buy in my eShopaholic bursts, I'm pretty happy with them. Not all of them. I have bought some really stupid things. And what I tend to do is give them away so that I don't see them again, which is actually counterproductive because I should keep more of those things as a reminder of my bad behavior.

In other words, I should surround myself with more of the consequences of those actions. That's a great answer. Spoken like a true shopaholic in that.

In other words, I should surround myself with more of the consequences of those actions. That's a great answer. Spoken like a true shopaholic in that.

Right. It's this horrible selection bias. I keep the things that are awesome. I give away the things that are not awesome. It's awful.

Right. It's this horrible selection bias. I keep the things that are awesome. I give away the things that are not awesome. It's awful.

Yeah, boy, Ashley is a force of nature. We had sketched out a lot of things we were going to talk about, but we never got out of insomnia and CBTI because I felt like it was just too important to stay there and gather all that information. So yes, definitely we'll have to have Ashley back. So I learned a lot. Honestly, what I came away with is thinking that

Yeah, boy, Ashley is a force of nature. We had sketched out a lot of things we were going to talk about, but we never got out of insomnia and CBTI because I felt like it was just too important to stay there and gather all that information. So yes, definitely we'll have to have Ashley back. So I learned a lot. Honestly, what I came away with is thinking that

Okay, I feel like I almost know enough to help people through part of the CBTI playbook without even having to refer out to CBTI. And I think that the takeaway from this episode should be that you can do a lot of CBTI on your own. which is not to say you shouldn't reach out to a practitioner if you're struggling. But the good news is so much of the heavy lifting was covered here.

Okay, I feel like I almost know enough to help people through part of the CBTI playbook without even having to refer out to CBTI. And I think that the takeaway from this episode should be that you can do a lot of CBTI on your own. which is not to say you shouldn't reach out to a practitioner if you're struggling. But the good news is so much of the heavy lifting was covered here.

So first of all, let's just start with the semantics, right? So insomnia must persist for months. It must interfere with life and it must cause distress. This isn't just a few nights of bad rest. So we don't want to over pathologize this. So we're really trying to focus on a meaningful reduction in sleep.

So first of all, let's just start with the semantics, right? So insomnia must persist for months. It must interfere with life and it must cause distress. This isn't just a few nights of bad rest. So we don't want to over pathologize this. So we're really trying to focus on a meaningful reduction in sleep.

CBTI or cognitive behavioral therapy for insomnia is one of the most effective tools for addressing serious insomnia. 50 to 60 people who utilize this achieve a complete remission and 70% show improvement.

CBTI or cognitive behavioral therapy for insomnia is one of the most effective tools for addressing serious insomnia. 50 to 60 people who utilize this achieve a complete remission and 70% show improvement.

so there are lots of contributing factors to the development of insomnia so you have predisposing factors like genetics past experiences you have precipitating factors such as a life crisis divorce enormous stressful experiences at work and then you have perpetuating factors or coping strategies like what you do when you are in this state of insomnia Now, CBTI only focuses on the latter.

so there are lots of contributing factors to the development of insomnia so you have predisposing factors like genetics past experiences you have precipitating factors such as a life crisis divorce enormous stressful experiences at work and then you have perpetuating factors or coping strategies like what you do when you are in this state of insomnia Now, CBTI only focuses on the latter.

It does not concern itself with what your predisposing factors are, doesn't even care what the precipitating factor is, and doesn't try to stratify people based on those things. It basically says, you're here, you're having significant insomnia, what are you doing to cope with it, and how do we address that? So in that sense, the treatment is independent of the first two.

It does not concern itself with what your predisposing factors are, doesn't even care what the precipitating factor is, and doesn't try to stratify people based on those things. It basically says, you're here, you're having significant insomnia, what are you doing to cope with it, and how do we address that? So in that sense, the treatment is independent of the first two.

Of course, I should just say this before we go on. You do need to address any sleep pathology like restless leg syndrome or sleep apnea before engaging in this. So you have to rule out that kind of stuff. Okay. So CBTI is really about addressing this triangle of thoughts to feelings to behaviors. So picture a triangle, thoughts, feelings, behaviors, where each one is influencing the next.

Of course, I should just say this before we go on. You do need to address any sleep pathology like restless leg syndrome or sleep apnea before engaging in this. So you have to rule out that kind of stuff. Okay. So CBTI is really about addressing this triangle of thoughts to feelings to behaviors. So picture a triangle, thoughts, feelings, behaviors, where each one is influencing the next.