Show notes
Today I have a Clinical Psychologist and both a Diplomate of the American Board of Sleep Medicine and a Fellow of The American Academy of Sleep Medicine, Michael J. Breus, Ph.D. He was one of the youngest people to have passed the Board at age 31 and, with a specialty in Sleep Disorders, is one of only 168 psychologists in the world with his credentials and distinction. Dr. Breus is on the clinical advisory board of The Dr. Oz Show and is a regular contributor on the show (35+ times).
Dr. Breus is the author of the new book The Power of When, (September 2016) his third book ( #1 at Amazon for Time Management and #1 in Happiness, #28 overall) which is a ground breaking bio-hacking book proving that there is a perfect time to do everything, based on your hidden biological chronotype. Dr. Breus gives the reader the exact perfect time to have sex, run, a mile, eat a cheeseburger, ask your boss for a raise and much more.
His second book The Sleep Doctor’s Diet Plan: Lose Weight Through Better Sleep (Rodale Books; May 2011), discusses the science and relationship between quality sleep and metabolism. His first book, GOOD NIGHT: The Sleep Doctor’s 4-Week Program to Better Sleep and Better Health (Dutton/Penguin), an Amazon Top 100 Best Seller, has been met with rave reviews and continues to change the lives of readers.
In this episode, Dr. Michael Breus dives deep into the connection between hormones, sleep, and weight loss. Also, he speaks on the importance of melatonin - it's the key that starts the engine for sleep. Plus, Dr. Breus explains why eating before bed doesn't have to be a big deal. Stay tuned as Dr. Breus reveals how to find which Chronotype best fits you.
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[00:30] About Dr. Michael Breus
Starting out with aspirations to be in psychology and sports medicine, Dr. Breus eventually found himself in the sleep world.
In 2004, Dr. Breus got on the Oprah Winfrey show. People started to think about sleep differently, and he began to get more media attention.
Sleep doctors work with apnea and snoring. However, Dr. Breus works with people who want to sleep better – he wants to help the largest group of people.
[09:00] Destruction Means Growth
Growth is a painful and destructive process. If you aren’t in pain, then you aren’t growing.
If you want to grow, we need to destruct.
Shift your mindset from IN the way to ON the way.
[10:45] The Connection Between Hormones, Sleep, and Weight Loss
Sleep deprivation is different for everybody. It’s a personalized situation. If you feel sleep-deprived, then you are. If you fall asleep within five minutes of hitting the pillow, then you have sleep deprivation. It should be a 10-15 minute process to get there. Hitting the snooze button more than once is sleep deprivation. Irregular bedtimes can cause sleep deprivation.
What happens when your body is sleep-deprived? Cortisol increases.
Appetite increases.
Hormones will start to play a significant role. Ghrelin: increases hunger – this hormone will increase.
Leptin: makes you feel full – it decreases by 15%.
You will eat anything you can get your hands on.
The most natural solution is not to be sleep-deprived.
[17:15] The Importance of Melatonin
When cortisol is high, melatonin is low.
Melatonin is the key that starts the engine for sleep.
You cannot sleep without melatonin being active and onboard.
Be careful exercising too close to bedtime; it will take too long for your temperature to drop.
A lack of melatonin can be an issue when experiencing jet lag.
There are two situations where melatonin is something you should use: If you have a melatonin decline (age 50+).
Autistic children.
Do not take 10 mg of melatonin.
Girls should not take melatonin under the age of 18 – it acts as a contraceptive.
[24:45] Eating Before Bed
It depends on what you eat.
Carbs make you feel sleepy. If you eat a big carbohydrate meal before bed, it will make you feel tired.
Eat a 250 calorie snack before bed if you are hungry.
Guava leaf tea shows that it keeps your blood sugar stable throughout the night.
[27:55] Drinking Banana Tea
Magnesium controls 300 functions in our body.
Our bodies do not produce magnesium; we need to eat it.
Even if you eat a bushel of kale, you still might not get the magnesium you are looking for.
[32:30] Are You a Night Owl or a Morning Person?
Every person has a master biological clock ticking away inside of their brain, and dozens of smaller biological clocks throughout his or her body.
Do a genetic test to find out your programming.
To better understand your biological programming and discover which Chronotype best fits you, go to http://chronoquiz.com to take a test.
Your Chronotype may change on its own.
AND MUCH MORE!
Resources from this episode:
Check out The Sleep Doctor
Follow Michael J. Breus Instagram
Twitter
LinkedIn
Facebook
Email: [email protected]
Take the Sleep Quiz
Watch Will Smith: "Fail early, fail often, fail forward"
Read The Sleep Doctor's Diet Plan: Simple Rules for Losing Weight While You Sleep
Read The Power of When: Discover Your Chronotype--and the Best Time to Eat Lunch, Ask for a Raise, Have Sex, Write a Novel, Take Your Meds, and More
Buy Luminere Blue Light Blocking Glasses 2 Pairs Premium Blue Blocker Blueblockers
Join theKeto Kamp Academy
WatchKeto Kamp on YouTube
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Disclaimer: This podcast is for information purposes only. Statements and views expressed on this podcast are not medical advice. This podcast including Ben Azadi disclaim responsibility from any possible adverse effects from the use of information contained herein. Opinions of guests are their own, and this podcast does not accept responsibility of statements made by guests. This podcast does not make any representations or warranties about guests qualifications or credibility. Individuals on this podcast may have a direct or non-direct interest in products or services referred to herein. If you think you have a medical problem, consult a licensed physician.