You’re not healthy unless your sleep is healthy. The number one way to build muscle is to get good sleep. In this episode, we go in-depth with practical advice on how to increase the quality of your sleep with everything from microbiome health to circadian rhythm.
If you’re awake you are breaking down muscle tissue, it’s only during proper sleep that we have the hormones we need to rebuild your muscles. You would often be better off to skip the second workout or cut down the workout time if you could increase your sleep quality.
It’s not just how much sleep that matters but it’s also when you sleep and the quality of your sleep.
Brandon talks about telomeres that are at the end of a chromosome. The degree to which your telomeres are unraveling is the way that people can measure their biological age. You can add length to your telomeres through exercise and proper diet. The most efficient way to unravel them is to not sleep well.
What can a poor night of sleep do to your brain? If there is an interruption of glucose between the prefrontal cortex and the Amygdala can cause a lack of impulse control. Without sleep, the prefrontal lobe connection is severed, resulting in an overactive emotional brain, i.e. all gas and no brakes!
Circadian Rhythms are basically the body’s system for following the sun and the moon. I know it sounds a little new-age, but the research is science-based.
One of the things that can disrupt circadian rhythm is exposure to blue light.
Exposure to sunlight increases serotonin production which improves mood, in turn increasing melatonin production later at night for better sleep and repair.
The optimal time to get sun exposure is between 6 and 8:30 a.m.
Things that negatively alter Gut Bacteria
- Agricultural chemicals
- processed foods
- haphazard or repeated antibiotic use
- chemical food additives and preservatives
- chlorinated water
- NSAID use
Recommended Supplements to support gut health
- L-glutamine
- Probiotics
- Fiber
- Digestive Enzymes
- High-quality Greens Supplement
- High-quality Detox Program
Pros and cons of coffee consumption:
- PRO: it contains antioxidants, vitamins, and minerals and few dietary proteins.
- PRO: research shows coffee consumption has reduced the risk of some diseases:
- Parkinson’s
- Alzheimers’
- Type 2 diabetes
- Gallstones
- Cancer – oral, esophageal and pharyngeal
- Asthma attacks
- Heart rhythm problems
- Strokes
- CON: Changes in sleep pattern
- CON: May cause auditory hallucinations
- CON: Can raise blood pressure
- CON: Can stain teeth
- CON: Acids can aggravate heartburn
Also mentioned in this episode:
- Sleep Smarter by Shawn Stevenson
- F.lux application for smart TV’s to eliminate blue light
