In this episode 30 protocols
▶ 27:07 Pause Before Eating When Sleep-Deprived Behaviors “So you can make, you can ask yourself these questions. Take a pause and say, okay, do I really want, you know, dessert or is it just that I'm tired and, you know, I should just, I'm fine.” ▷ 30:13 Mediterranean Diet Diet “And we found that having a diet that more closely aligns with the Mediterranean diet was associated with better probability of having adequate sleep and reduced insomnia symptoms in this cohort.” ▷ 32:14 DASH Diet Diet “And we found that the women who had a diet that was more closely aligned to the Mediterranean diet, but we also looked at an American type of diet profile called the DASH diet, the dietary approaches to stop hypertension. Women who had a dietary profile closer to those two types of diets, healthful diets, were less likely to have insomnia at three years.” ▷ 38:02 Increase Fiber Intake Diet “And we found that higher intakes of fiber were associated with more deep sleep.” ▷ 38:11 Reduce Saturated Fat Intake Diet “Higher intakes of saturated fat, less deep sleep.” ▷ 38:14 Reduce Refined Carbohydrates and Simple Sugars Diet “And then more refined carbohydrates, simple sugars, more arousals.” ▷ 38:54 Stop Eating At Least 3 Hours Before Bed Behaviors “I personally like to eat my last meal at least three hours before going to bed.” ▷ 44:48 Nap Early And Keep It Short Behaviors “Recommendations are that you should make it a short nap, 30 minutes, no more than an hour, early enough in the day if possible, so that you can have sufficient time to rebuild that sleep pressure to be able to fall back asleep well when time comes.” ▷ 45:17 Investigate Poor Nighttime Sleep If You Need Daytime Naps Behaviors “But if you had sufficient sleep or sufficient opportunity for sleep at night and you're waking up and you're not feeling refreshed, you're not feeling like you had good quality sleep, and then you're not able to maintain alertness throughout the day and you need a nap, I think you should check to see like what's going on at night like why are you not getting that good good enough sleep.” ▷ 48:00 Incorporate Yoga Behaviors “And so I started incorporating yoga into my exercise routine. I think that's good actually.” ▷ 54:17 Lose Weight For Sleep Apnea Behaviors “Actually, weight loss is typically like the first line treatment. If someone has excess weight to start losing weight, that might help with sleep apnea.” ▷ 54:25 CPAP Tools “Then there's CPAP, which, yes, people don't like. But if they are at a lower weight where the apnea is milder, the pressure may be not as high, so that might be helpful for comfort.” ▷ 55:00 Get Evaluated And Tested For Sleep Apnea Behaviors “If you're suspecting that you may have sleep apnea because you've been told that you snore, because you wake up and you're not feeling refreshed and you're feeling sleepy during the day, I think you should talk to your doctor about this.” ▷ 55:11 Polysomnography Tools “And definitely we have polystomnography is the first line, you know, is what we use to detect sleep apnea.” ▷ 55:17 In-Home Sleep Test Tools “But there's in-home sleep testing that can be done. So you don't have to stay overnight in the lab to get tested for this.” ▷ 58:31 Low-Sugar Fermented Foods Diet “I've been really bullish on this idea of sauerkraut, kimchi, full-fat Bulgarian yogurt.” ▷ 1:05:25 Warm Water With Ginger Powder Diet “We dissolved ginger powder in warm water. And so that was one beverage. And then in the crossover, again, crossover design. So the next time when they came, it was just hot water.” ▷ 1:11:48 Earlier Time-Restricted Eating Behaviors “We had participants on a controlled diet and they started eating one hour after waking up and they had a 10 hour eating window or they started eating five hours after waking up.” ▷ 1:22:24 Medium-Chain Triglycerides Supplements “Based on what you saying it reasonable if somebody wants to improve weight loss I hearing a sort of a constellation of things. What is it like a tablespoon or two of MCT per day? Is that kind of what this looks like for the typical person? Yeah, about that.” ▷ 1:23:23 Replace Other Oil With MCT Oil Behaviors “In place of some other oil, not in addition. Not in addition, correct.” ▷ 1:26:48 Eat a More Plant-Based, Higher-Volume Diet Diet “But what's important is that also having a diet that's more plant-based, has higher volume, that's filling. It's hard to eat a lot of food.” ▷ 1:28:04 Avoid Starch-Fat and Starch-Sugar-Fat Combination Foods Diet “The things that I feel are very, very easy for people to overeat are starch fat or starch sugar fat combinations.” ▷ 1:28:33 Reduce White Refined Foods Diet “So reducing white foods as much as possible as white foods yeah so the white flour white rice white pasta white you know things that are not as colorful.” ▷ 1:28:37 Avoid Bread That Dissolves In Your Mouth Diet “You know, if you're eating a slice of bread and it just dissolves in your mouth, it's not so good.” ▷ 1:38:16 Use Oils Appropriate To The Cooking Method Behaviors “Well, so different oils have different smoke points, right? So each oil should be used for its appropriate usage, right?” ▷ 1:38:54 Use Liquid Oils That Stay Liquid At Room Temperature Diet “I think that oils that remain liquid at room temperature, that should be your barometer for what's better to use.” ▷ 1:40:29 Cook At Home As Much As Possible Behaviors “So when you're talking about processed foods, so as much as possible, cooking at home.” ▷ 1:40:46 Use Nutrition Facts Panels To Compare Products Behaviors “At the grocery store, to look at the nutrition facts panel and being like, okay, what's in here, what's in there? And comparing products to one another.” ▷ 1:51:47 Prefer Whole Foods Over Supplements Behaviors “I think people should strive to get their nutrients from whole foods.” ▷ 1:51:59 Psyllium Husk Supplements “I looked into this and many, many people's doctors are now telling them, you should take a little bit of psyllium husk.”