Dr. Rhonda Patrick

Been a few years since I read those studies, but like if you're looking at like the macronutrient level I would say that that It seems as though different types of foods are affecting different stages of interesting It is interesting and it also is sorry to all the people out there that want to say it's the one or the other let's I'm just gonna tell you what the data says is that it's like I don't remember which one improved the deep sleep and which one because honestly, I don't know that you know, I yeah eating your meal right before bed also kind of

disrupts your sleep and i think that might be even more important than like what you're eating um as well as getting that physical activity earlier in the day makes a difference and then the other thing that i think is even more important than the food is heat stress it's like doing a hot tub or a sauna that if you do that pretty close to bedtime like not necessarily right before bed but like maybe a couple of hours before bed it really seems to improve sleep really yeah and there's a lot of

disrupts your sleep and i think that might be even more important than like what you're eating um as well as getting that physical activity earlier in the day makes a difference and then the other thing that i think is even more important than the food is heat stress it's like doing a hot tub or a sauna that if you do that pretty close to bedtime like not necessarily right before bed but like maybe a couple of hours before bed it really seems to improve sleep really yeah and there's a lot of

potential reasons for that. But, you know, like growth hormone being one, you know, and also like it increases what are called somnogenic cytokines. So when you get in a hot tub or sauna, you're actually increasing some inflammatory markers that are also called somnogenic cytokines because they induce sleep. And so there's a reason. Now you want to be able to cool off.

potential reasons for that. But, you know, like growth hormone being one, you know, and also like it increases what are called somnogenic cytokines. So when you get in a hot tub or sauna, you're actually increasing some inflammatory markers that are also called somnogenic cytokines because they induce sleep. And so there's a reason. Now you want to be able to cool off.

You're talking about being cool. You don't want to like get in the sauna then get right into bed and you're sweating in bed and you can't go to sleep. But usually if you take like a shower, a cooler shower after that, you know, or some people like to get in their cold plunge, but you don't have a cold plunge and just do a shower. Cold shower, yeah.

You're talking about being cool. You don't want to like get in the sauna then get right into bed and you're sweating in bed and you can't go to sleep. But usually if you take like a shower, a cooler shower after that, you know, or some people like to get in their cold plunge, but you don't have a cold plunge and just do a shower. Cold shower, yeah.

Yeah, and then it really does, in fact, my husband is religious about it every night. He has to do, he does the hot tub. And then cold? And then cold, cold plunge. And then... He sleeps like a baby? Sleeps like a baby, like, because I don't have as much trouble falling asleep. Like, I get, he's more of a night person. Like, I can go to bed at 9, I'll be asleep at 9.30, no problem. Wow.

Yeah, and then it really does, in fact, my husband is religious about it every night. He has to do, he does the hot tub. And then cold? And then cold, cold plunge. And then... He sleeps like a baby? Sleeps like a baby, like, because I don't have as much trouble falling asleep. Like, I get, he's more of a night person. Like, I can go to bed at 9, I'll be asleep at 9.30, no problem. Wow.

No, it doesn't. No, I know a lot of people use the cold to kind of get that like norepinephrine burst where you wake up in the morning and you get that hit and you feel good. No, I'm sure while he's in it, but it's like maybe the combination with the heat does something. Yeah, sure. Because he doesn't just do the cold.

No, it doesn't. No, I know a lot of people use the cold to kind of get that like norepinephrine burst where you wake up in the morning and you get that hit and you feel good. No, I'm sure while he's in it, but it's like maybe the combination with the heat does something. Yeah, sure. Because he doesn't just do the cold.

Yeah, it's hot and cold. It's hot and cold.

Yeah, it's hot and cold. It's hot and cold.

All right, I'm tired. But he does the hot for a while and then gets into the cold. Probably he doesn't want to be sweating too much.

All right, I'm tired. But he does the hot for a while and then gets into the cold. Probably he doesn't want to be sweating too much.

Perfect for like being healthy.

Perfect for like being healthy.

Yeah.

Yeah.

oxygen chamber all the time like anything you can do okay so what i would do is wake up when i would naturally wake up yeah i typically naturally wake up around seven a.m and no alarm though just wake up i don't yeah i mean the only time i use an alarm is if i have to wake up before seven like i'm doing a sunrise hike or something or i'm in another time zone or something and i have to use it but i would wake up naturally