-: I'm gonna start with compliance
'cause like I said, with training,
if you don't have compliance
then what you're assessing essentially, you know
it doesn't really mean much.
I mean, you're assessing the unknown
and that basically gives you no information
that you can act on anyway.
So there will oftentimes be compliance correlation
like things with sleep,
so when you're looking at some of these sleep stuff
look back at their compliance stuff,
because think of the list that I went through
with the the transformation based client, right?
This is basically gonna be a repeat
of a bunch of that information
because if you're tracking, you know,
whatever you're tracking,
you're having them track their nutrition plan or whatever,
if they cheat, or they have binges,
or they went off their plan
but you also see that they had poor sleep, right?
Then can you start to make it a connection
between wait, all right, this person,
normally they're pretty good,
but now all of a sudden they're having a harder time
staying on their diet, they're going for snacks or whatever,
they're missing workouts, underperforming in training,
they're not getting their steps in, whatever,
overall they're pessimistic, they're decreased moral,
they come in, they're not as, you know, whatever it is
maybe they've got a negative outlook,
they're asking a bunch of, you know
negative minded questions or whatever it may be.
See if that correlates to poor sleep,
see if sleep might actually be the thing
because then instead of looking
at these compliance interventions
you'll be like, look, I really need you to like, you know,
to stick on the diet here.
You've been sneaking, you've getting these snacks,
whatever it is, you might be attacking all these things
but in reality, what you're doing is you're just asking them
to will power the correction to these things
where in reality it could be like,
oh, so it looks like
we haven't been getting our nighttime routine
quite there, or whatever,
you haven't beginning of that hour asleep.
And then all of a sudden we started
having a few cheats here and whatever, it's like
and then you walk them through that story of like,
look you may be feeling like you need that snack
or that binge, or you're moving a little bit less,
or you're feeling a little bit more down
because of that sleep,
and if they correct that sleep
then they won't need as much willpower to remain compliant.
But if they're already in that sleep deprived state
and then you're trying to squeeze more willpower,
you may begin that downward cycle
that can then push people into a bunch of negative,
psychological and neurotic habits
because they essentially have to become like
at a mental and psychological war with themselves
versus what their brain and body is asking for
to maintain compliance to the plan.
You're setting them up for longterm failure
because you're asking them to correct these behaviors
without looking at, are they possibly being pushed
towards these behaviors because of something else
further up the chain, in this case being sleep, okay?
I'm just gonna pause here for dramatic effect
'cause this is very important, right?
I just want everybody to think
about all the clients that you've worked with
'cause I guarantee you every single one of you guys
has made this mistake, myself included,
of seeing things and then spending too much time
focused on making these corrections
and not looking back to be like
why did this client have these behaviors in the first place?
Sleep's not always gonna be the answer
but when it is the answer,
then make the intervention at the sleep level,
not at the behavior level.
All right, so our first assessment category here
is going to be quantity.
So, very important because essentially everything else
like is kind of a slave to this.
Like sleep is one of those things where it's like,
yeah, if we have less quantity
we wanna get as much quality as possible.
But literally we need quantity and quality.
This is not a quality over quantity thing,
we can't just be like, man, five hours of amazing sleep.
Okay, well, 'cause it was amazing,
you'll only need five hours.
Unfortunately, that's just not how sleep works.
You need quantity and quality.
So we have to look at how much time do they invest in sleep?
And when I say invest in sleep, we'll say time in bed
because we're gonna kinda separate
like the lifestyle interventions
of like maybe a wind down routine, et cetera,
outside of that.
So I wanna know how much time
is somebody actually investing into sleep
and if it is low, why it is low, right?
'Cause if it's low, it could just be like,
well that's just what they think they need,
or that's just the routine or whatnot,
but for other people there may be legit constraints
around that between well like, well, you know
I have to do X, Y, Z, this is when I get off,
this is when I have to get up, this is like,
you have to figure out,
what do I logistically have to work with
versus where do I have some wiggle room
to make sure I'm getting into that eight, nine,
maybe even 10 hours for a hypertrophy client type of sleep.
So if you don't know why they have their limitations
then it's gonna be really hard
for you to negotiate improvements in those
by just asking them to sleep longer, right?
Because you may, like maybe, you know
there might be the rare scenario
where you need to induce a nap
or something like that in somebody,
or maybe it might be one of those things
where you have to actually help them through the solution
out of the constraints that are affecting them,
or get them so invested in the buy-in of sleep
that they make a big commitment in it.
You know, it's a change to their schedule or whatnot
'cause if it's important to them enough
they might be like, "Look, I'm gonna talk to my boss
and tell them what's going on,
and see if I come in one hour later
and stay one hour later, et cetera
if they would be cool with that or whatnot,"
just something that they wouldn't normally do
but here it's gonna make a huge impact on them
and their performance over time or whatever.
And you can even help them, like, you know,
"Hey, let your boss know that like if you're getting this
odds are your productivity is gonna increase
and you know, all this other stuff too,"
and depending on what the job is
that may be a flexibility they can afford to the person.
And that could be a huge difference in their success.
Do you sleep less than eight hours a night?
That's an issue.
Do you wake up earlier than 6:00 AM or later than 11:00 PM?
These are only gonna be issues
if that is against somebody's chronotype.
So if they're like, I wake up at 6:00 AM
but I am not a morning person, that may be an issue.
If they go to bed later than 11:00 PM,
but they're absolutely exhausted
and they wake up early, like naturally,
those are things where
you may not have much control over those,
but it's good to know that like
maybe they're possibly mismatch,
like their lifestyle or their job or whatever
is possibly a mismatch with their chronotype.
And there's a certain amount that we can influence that
with routine and light and stuff like that
and then there's a certain genetic component
where we're just gonna have some limitations
but basically if you're mismatched with your chronotype
routine and light are gonna become much more important
because basically we're having to kind of fight the genetics
a little bit harder.
And so that's important to know going up
and then you can kinda explain that,
maybe they have flexibility to move that or not,
but you can come up with whatever
is gonna be the best strategy for that person.
The core elements of sleep quality
are gonna be how well somebody falls asleep,
how well they stay asleep,
and whether they wake up appropriately and with energy.
And when I say appropriately,
I mean they wake up after a long enough sleep,
and when they do wake up, they wake up with good energy.
So waking up early with energy may not be a good sign.
So for this, we're gonna use
a lot of subjective questionnaires
and kinda walk through those first,
and then we'll kinda talk about wearables and stuff.
So we already talked about, you know,
the accuracy is suspect,
so the level of depth isn't gonna be important
to the quality of the data, right?
So I think I butchered that sentence there,
but basically we need to go more in depth
to get quality data.
We're not gonna be able to ask one customer
we're likely gonna have to ask a question
and then be like, if this, then this
to get a little bit more accurate data.
Asking too much maybe no more accurate
so just be aware that we're trying to find that sweet spot
of like asking enough that we get there,
but also like asking too little
too little or too much is gonna be inefficient.
'Cause too little might not be enough to get any accuracy
and too much might be no more accuracy
because you've just kind of reached that point
of diminishing returns of like, I'm trying to ask
but do they really have the capacity to answer
any of these specific questions with more accuracy.
The example of like, you know, waking up at night
like you can't really get that much detail
about like the exact number of times
somebody that makes multiple times a night,
how many times, right.
Is it six, is it seven?
Like, that's an impossible detail,
but if you say you wake up in the middle of the night
and then you give them like, well, is it like once,
is it two to three times,
or is it like, you know, a lot or whatever.
And then you could ask them some questions
about when they wake up, which we'll get to.
Yes, no, and rating ranking systems
will both have like pros and cons in terms of getting depth.
We're gonna go through the questions here
and then I will show you another thing towards the end
that basically shows kind of like a rating scale
and yes, no scale.
All right, falling asleep.
So first thing, do you have trouble falling asleep at night?
I would always ask, regardless of what somebody says,
especially the first time if somebody says, no,
I would say, cool,
how long does it usually take you to fall asleep?
'Cause you don't know
what trouble the falling asleep is to them.
For some people, they might think
that like that's 10 minutes,
for other people, they might be like,
"Oh yeah, like I lay in bed for half an hour or whatever
and then I fall asleep, you know"
like they might think like,
well, it doesn't take a lot of effort, you know
I put on a show or whatever, and I fall asleep.
That's still having trouble falling asleep.
So we get a yes, no option through there
but then we're gonna have to follow up
with how long does it take you to fall asleep?
Now when we're ongoing, we're gonna also ask
basically, are they improving, or are they getting worse,
or is it kinda the same as before?
And you can choose how you wanna scale that
whether it's the day before, the week before, et cetera.
Usually that's what I do is,
is just like, do you feel like you're following,
depending on how frequently
you have somebody track this data,
I'm gonna have them try and make a improvement scale
based off of last and an ongoing thing.
Because if you have somebody say like,
"Okay, do I have trouble falling asleep?"
All right, on a scale of one to 10
how hard is it for you to fall asleep?
That might be a good place to start
for an initial assessment.
But after that, like it's their ability
to accurately tell you that well today was an eight
and tomorrow's a six and whatever, is very low.
Like those numbers become kinda meaningless
when you start moving them all over.
So it's better to focus on, all right, let's get rid
of just the openly subjective scale
'cause now we have something to compare it to
which is, well, since we've been doing
the things that we're doing,
are you getting better, worse, or staying the same?
And that's gonna be more valuable data
in an ongoing assessment,
but the initial assessment,
you don't have anything to go off of
so a one to 10 scale, yes or no, few deep questions,
that's gonna give you the most information
to start off with.
After that, try and find trends
more so than subjective numbers.
If they do have trouble falling asleep,
what is keeping you up?
This can be a really good one.
So, is it more of a psychological thing, right?
Do they have a busy mind, racing thoughts,
they're having trouble resolving recent past issues,
or ongoing unresolved issues,
are they thinking about future issues?
Because there can be different strategies
to going with that.
So for some people, you know, if they've got a busy mind
then they need to distract it somehow.
Basically the one thing that's always gonna be good
is finding a way to get in the present, right?
So basically, we create our own mental stress
by being outside the present.
We're either thinking about the past,
we're thinking about the future,
we're creating imaginary future problems
that not even for sure are gonna occur, et cetera.
This is essentially how we stress each other out.
You know, thank you big brain
for putting all this garbage in our head as well.
So finding something that gets you in the present,
that could be reading,
whatever type of activity, stretching,
warm bath, things like that,
basically something that makes you focus on the now,
now you can be more structured with that,
like grateful logs or a, I would, they call it
like a worry log or something like that.
So basically grateful log is a way of you
kinda like working your thoughts out
by like writing down a few things that you're grateful for.
Some people find that puts their mind at ease,
you know, and gets them in a positive mindset,
allows them to kind of like resolve the issues of the past
by focusing on, "Hey, like here's the things
that I have in the future, and I'm thankful for."
A basically like, you know, a worry log or whatever it is
is basically where you write down
all of the things that you need to do
and it's kind of like a mental, like dumping of the trash
or emptying of the trash,
so basically by taking the things out of your head
and putting them out on the paper,
and then a lot of people realize,
yeah, okay, there's nothing I can do about these things now,
like they're not that bad once you put them on paper
I don't need to keep thinking them over again.
Like sometimes that will be, you know, that will be helpful.
The tricky one is like ongoing unresolved issues
and that's where people have like
some like deep thing going on from their past.
They've got something really emotional,
psychological that is bothering them.
And that can be everything from family issues,
spousal issues, things like that.
So sometimes reality is is that to get somebody
to have optimal sleep and stress management,
they're gonna need to go and talk to a professional
and that's a refer out thing.
But that's an important thing for you to find
because if you're trying to solve that problem
with magnesium and taurine, you're gonna fail, right?
And you're just gonna give people a lot of diarrhea
on top of all their psychological problems,
and so now they got head problems
and butt problems, and that's not cool.
So this is why you ask those deeper questions.
Okay, now, could not be psychological,
so we could have and turning,
and if they're tossing and turning,
and being like, "Okay, why are you tossing and turning?"
Is it like, oh, my shoulder has a thing in it,
or I'm hot or cold, right?
So it's like, I moved because like my leg is hot
so I gotta stick one leg out of the blanket or whatever,
those things are sometimes things that can be solved
very simply, by like, okay, you know
maybe we need to change the temperature in the room
or the blanket or the clothing that you wear,
put a pillow between, like simple things like that,
again, that you, aren't gonna be able to treat
with magnesium and taurine
that will have a big issue.
Hunger, okay, if it's like,
man I can't fall asleep 'cause I'm hungry.
Maybe shifting meal timing
or you know, maybe we're in too aggressive a calorie deficit
and that's gonna end up working against us
we need to bring up food
because otherwise we're gonna make you close in that deficit
by lowering our metabolism too fast, excuse me.
Not mentally tired, right?
So that you'll get that for a lot of times, you know
maybe people feel unfulfilled for the day.
Like, you know, like they've had a busy day
but they haven't done anything for them,
then maybe that's the time where it's like,
okay, why aren't you mentally tired?
Maybe we had coffee too late, stuff like that.
Maybe we exercising too late or just overall too active,
they need to improve their wind down routine, et cetera.
But if there's like, oh, I want to do something,
then maybe what they need to do
is they need to focus on like, oh, we need to find a way
of you having some time for yourself before bed.
So maybe instead of like you're eating
and you're scrolling in the gram or whatever,
if you did something that actually made you feel fulfilled
and satisfied and growth,
whether that be you read some of a book
or maybe instead of this crap
you watched a masterclass video
or something that like was nourishing
to your mind and your soul,
then you would be able to go to bed satisfied.
Your brain would be like,
"Yes, I did something for me today,
today was productive, I didn't just work for the man.
Well, let's go ahead and end the day
and start again tomorrow."
And then there's the not physically tired
where basically people feel like, you know, they're antsy,
they wanna move around.
There could be anxiety-based stuff to look out for there,
you know, could be a caffeine-based thing there,
could be light-based stuff there,
could also be nutrition as well.
Like maybe they're eating too much of a, too many calories
or too much of imbalanced macros towards the end,
which is kind of giving them
like a stimulus to want to move.
That applies also to the temperature thing by the way guys,
like food, like if you eat a lot of carbs
or a big calorie meal,
like your body temperature will go up.
So meal timing before bed, temperature,
the energy that you have, et cetera,
is a big part of falling asleep as well.
And it can go both directions, right?
Sometimes you need more carbohydrates
to be able to calm your system,
sometimes eating too much may disrupt your system,
sometimes you may need to eat the carbohydrates
but you need to lower the temperature in the room.
Like these things are, you know,
there's some push and pull with some of these things, right?
So this is what you go in this depth
to kind of get the troubleshooting
of like, okay, what's going on?
And what things can we try?
And if we push one lever and that doesn't work
or it gets worse, what if I push that lever
but I pull this other one,
will they work together to solve the problem reciprocally?
All right, I'm gonna move on to staying asleep.
Make sure if you guys have questions on these,
that you go ahead and ask them
and the thing as we go through it,
I'm gonna go through all of these
and answer them all at the end.
'cause we have multiple stages of this.
So we're gonna look at staying asleep.
Again, same generic,
do you have trouble staying asleep, yes or no.
And then make sure that then you have them qualify.
So if somebody says, you know
do you have trouble staying asleep?
And they say, no.
Then you say like, "Oh, so you don't wake up at all
during the night, you sleep through the whole night,
don't remember getting up, don't get up to pee?"
Get all that confirmation because they may not understand
what a good night's sleep is.
Some people are like,
"Oh, I've gotten up to pee at night my whole life.
Like, I didn't know that was a bad thing or whatever."
You know, so, and if they do have trouble staying asleep,
let's work through that, right?
Do they actually remember like waking up?
Is it once, two to three times, four plus?
That's basically the three categories that I put that in
'cause basically like over three times is unquantifiable.
Two to three is still like it's a challenge,
because in reality, if they are aware
that they're waking up two to three times,
there might be another like five or six times, or 20 times
that they're waking up that they aren't aware of.
So just take that into the context of like,
man, they're consciously aware that they're waking up
at least this many times, right?
So you can assume that like that's best case scenario.
Worst case scenario is it's a lot more than that
but it's just a lot more, many wakings, right?
Or wakings that are just below that, like that threshold
where they would be conscious of it by morning, okay?
When they get up, do they get up to go to the bathroom
or do they just get up to toss turn,
they move over, whatever?
Are they hot when they wake up, you know?
Some of those same questions
that came up with falling asleep,
you can ask them in staying asleep.
Well, it's too like, when they wake up, what's going on?
Are they hot, are they cold,
like, you know, do they have an ache, a pain?
What is it, right?
Do they wake up alert?
Because there's a difference between being woken up
by like a spike in cortisol or epinephrin
versus being woke up because you're hot or cold
versus being woke up
because your blood sugar's a little dysregulated, et cetera.
Do you wake up out of breath?
That can be a sign of congestion,
maybe they have a respiratory issue,
same thing with do they wake up
with a dry mouth and congestion,
looking at how well they're breathing at night.
And then we wanna know how long does it take them
to fall back to sleep.
So if somebody wakes up very alert,
usually that means like the body has like released
a little bit of epinephrine or adrenaline,
and it usually does that
when the body goes into a panic mode.
And there can be some neurological
and also some blood sugar management things
that are going on at night that cause that.
And so when that happens, you know, that means like,
okay their body is like shifting into
like a fight or flight state in the middle of the night,
like an acute fight or flight,
not like a little bit of stress,
but like an oh shit type of stress.
And so they'll wake up like wide awake and alert.
They'd be able to jump up out of bed
and get a back flip or whatever.
Maybe not quite to that degree,
but like, they're pretty, pretty alert when they wake up.
That's a sign that we're actually getting
like an epinephrine or adrenaline spike through the night.
And usually my first go to there
is like do we have an issue
with blood sugar management at night?
Is the liver not doing gluconeogenesis, right?
Are we training in a way and not giving enough carbohydrates
that we're creating too much of a demand on the liver?
So is it, are we asking too much of the liver
or does the liver needs to improve
its mitochondria efficiency?
Is it a calorie balance issue in combination with that?
Those are some things to look at there, right?
And then maybe there's a neurological component,
maybe there's an infection and things like that.
If like first thing I try and do
is there's supplements that we can do for liver,
there's things we can do macros for blood sugar
and calories and stuff
that can kind of decrease the demand in the liver
and things like that.
You know, we can give any action of support,
glutathione or liver detox supplements,
or we can change our trainability
to something that isn't so systemically stressful
on the liver and whatnot, we can make those changes.
And if none of those are working, we're still getting that,
then maybe it's time to look for infections
in a stool test or something like that
and pass them off to a doc.
If they're waking up hot or cold,
meal timing, if the ate really close to bed,
that could be a thing.
So they could eat, go right to bed,
and they wake up hot later
because they're getting, their body temperature is going up
because of that surge of blood glucose that's coming in
especially when you're asleep and you're not moving
and you're not using any of that blood glucose
like your body can push some of that off as heat,
could simply be room is too hot, room is too cold,
bedding needs to be changed.
Maybe some people like for me, I gotta sleep in a t-shirt
like it is I get hotter if I sleep without a shirt
like I need like an area that like holds some air
around my skin for me to sleep comfortably.
Some people prefer to sleep naked, you know
but if somebody slept one way all the time
that's just a habit,
maybe see if you can start experimenting with things.
So, I mean, when we look at the literature,
67 degrees is the optimal temperature for sleeping.
So if people are like,
well that's way too cold for me during the day or whatever,
they may need to get a smart thermostat
or manually adjust their thermostat,
smart thermostats just but definitely the way to go
for somebody that likes their home to be warmer
during the day,
but it needs to be cooler at night for good sleep.
There's chili pads, they make those things
so like, say you got a a spouse or somebody
that needs another temperature,
that's where it may be investing
in one of those cooling mattress pads or something
could be a godsend for the hotter person in the relationship
to be able to get quality sleep.
If they're out of breath, waking up with dry mouth,
congestion, that's where then I would maybe look at,
okay, you know, what's going on?
Do we have some food allergies,
or things or what not that we're eating or whatever
that are contributing to some congestion.
If not, is it possibly worth looking at,
doing a sleep study,
or getting a device to measure oxygen levels
in the blood to see
if we're having respiratory issues at night?
Do we have trouble breathing through the nose?
You know, are they a mouth breather?
You know, that sort of thing.
Do they have snoring issues, stuff like that.
That's where we're kinda looking at
is like, is that one of the things?
Is that a respiratory issue
that is actually impairing their ability to stay asleep?
And then how long does it take you to fall back asleep?
That is kind of a reaffirmation
to the do you wake up alert.
So when somebody wakes up and falls right back to sleep,
that's usually a sign that it's more of a discomfort issue,
whether that be a breathing issue or a temperature issue
and not so much of a blood sugar issue,
or a like a stress response issue.
If it's a stress response or blood sugar issue,
it is usually harder to fall back asleep
because you've kinda created a stress response
to wake you up through the night.
All right, so another thing that I learned a long time ago
through Charles Poliquin
and some of the instructors that he had on
and this is, you know, Chinese medicine,
you can have an opinion about it one way or another.
It doesn't always translate well
into the way we look at Western medicine,
we may hopefully in the future have a guy actually
that basically specializes in this stuff
and has been doing a ton of work on kind of researching
and putting the pieces together
of translating the way things are looked at
in Chinese medicine, in to kind of the way
that we look at it in Western medicine,
which is, we'll say that there's not a right way or another
but like they don't translate well.
Like if you're thinking in the mindset of one
and then you try and do the other one,
it's really hard to pick that puzzle apart.
But essentially this is the cliff notes
from the Chinese medicine world
of what it means when you wake up
at certain times of the night.
And so basically when you wake up before 1:00 AM,
this is with a bedtime of around 10, 10:30 PM.
FYI is what these scales are based off of.
This is like, I didn't come up with these times,
and this is from Chinese medicine stuff.
So that's usually like a blood sugar issue
where basically you're having trouble
when you share shift
from basically getting blood glucose from diet
to then having to manage blood glucose with the liver.
And so you're basically, you're having this like dip
in blood sugar as you do that transition,
you're not transitioning well enough.
And there's all sorts of things that we can do
longterm wise to improve our ability
to both create blood sugar,
but also our insulin sensitivity, et cetera, and whatnot.
But short term, you can play around with your macronutrients
and your timing to kind of decrease that.
So one approach would be have more carbs during bed
or slower carbs or a bunch of fructose based carbs
even before bed, those could improve your sleep.
Another option is to stop eating far enough away
that this transition happens before you go to bed.
So basically you may have some people
that it ends up working out better to have either, you know
a high carb meal or a high-glycemic
or a fructose based meal or something like that
closer to bedtime.
And then for some people that may not work
they'll just make them wake up later.
But for those people then, I would say,
"Okay, so what we actually need to do
is we need to like not eat maybe like three hours,
like three hours before bed, that's our last meal.
We need at least two hours, maybe four hours before bed"
'cause basically what that will do
is they will go through this transition while they're awake
and they'll already be in the state
of kind of like regulating their blood sugar
absence of incoming glucose when they go to sleep
and then therefore they won't get that disruption again.
So it can go either way.
And I don't really have a really good system
for figuring that out
that works better than just trying one way
and trying the other and seeing which one's better,
or if you find one and it works, just keep it going.
It's probably fine
as long as everything else is working out well.
When we look at waking up a little bit later,
say the one to 3:00 AM time,
that tends to be either the liver is stressed,
it has poor mitochondrial health, whatever.
Basically this is where we're getting
overall poor gluconeogenesis and ketogenesis from the liver.
Like, so it's like, okay,
it can manage that initial period,
but it just can't keep up with the demands very well.
And so what we tend to see
is that people wake up to this time,
the theory is, is that we tend to get improvements
in this type of sleep,
like this is where people,
when they're doing systemic training,
this is where we see sleep break the most.
So it seems that like there's something
about the systemic stress, definitely liver related,
that seems to correlate with that.
The research doesn't seem to give us a lot of evidence
to say that liver glycogen is for sure
a causative issue here or not,
but again, this is from Chinese medicine stuff
and this is why we're trying to interpret it.
Basically what I can tell you is that doing interventions
that would either support the liver
or decrease our need for glucogenesis,
make it easier, like whatever.
So if we decrease the systemic level activity,
that seems to improve,
we tend to increase carbohydrates
or give more carbohydrates before bed
or give a high fructose meal before bed,
this thing seems to improve.
Doing things that seem to support the liver,
whether that be glutathione support,
whether it be like vital nutrients, liver support too,
it's got the cocorosie in it or whatever,
the herb to help regenerate the liver.
Those things seem to improve this.
So I don't have actual research, but practical observations
those things in the mechanisms seem to support that.
Could be wrong on the exact mechanisms,
but those are the interventions that seem to work.
Three to five seems to be more oxidative stress management.
So that's maybe where glutathione, vitamin E,
things like that, or reducing oxidative stress and training
or whatever it may be,
you know, changing quality of diet
may benefit more the three to five era.
The five to seven, so basically if you wake up earlier
than you're supposed to, that's what this last one is.
And then like, that's not your normal chronotype,
you're waking up earlier, you should be getting more like
you need that, you need that sleep, you need that rest,
like it would be better
for you to have slept that extra time.
You're waking up before you've gotten
your eight to nine hours.
A lot of times, this is for metabolic dysregulation,
thyroid hormone, cortisol, growth hormone release,
all things to be looking at here.
So obviously growth hormone release
is a little bit harder to measure,
but basically looking at supporting thyroid
and managing cortisol are gonna be the way.
Basically, growth hormone and thyroid,
if they're doing their job and they're healthy,
they're doing a good job of managing our metabolism
at this like kind of low energy state of sleep.
But if we're not like,
if growth hormone is not doing a good enough job
of creating that, like glucose saving effect in our body,
and so we got tissues that should be running of fat
but they're taking up the carbohydrates
but our brain still needs carbs overnight and stuff
so the carbohydrate demand is higher than it should be
because we're not getting appropriate growth hormone, right?
Or we're not like, you know,
just our tissues aren't as metabolically active
because our thyroid is too low.
In either of those cases, cortisol is gonna jump up
to mobilize more nutrition.
And so basically we're not gonna be able
to sustain our sleep as long
because those hormones just aren't gonna have
as good of effect, we're eventually getting like pit it out
and we're gonna need something else
to kind of mobilize some more nutrients
and so that can be a factor there.
And you know, that tends to be one
that takes a while to correct.
There is a formula it's called H41, it's a TCM formula
that seems to work really well for that.
It's got a bunch of herbs in it,
can't tell you why it works
that's in the Charles Poliquin thing.
All I can tell you is that have good results
giving that supplement to those people,
so maybe the only problem with that
is that you need to be like,
you need to be like a registered practitioner
to buy that stuff.
So hopefully if we do get Dustin to do this,
maybe he can provide a better solution for supplementation
'cause I know it's just like hard to get
for some people, right?
So, but basically the two formulas that we use
or the two brands that we for Chinese medicine products
are TCM Zone and Hanzo.
And so it's just T41 or H41
within those respective product lines.
Feel free to look up the ingredients.
I can't pronounce most of them
so better you read them yourselves.
Okay, moving on to the next one, waking time and energy.
So when you wake up, do you feel tired?
If yes, all right cool,
how long does it take you to feel awake and energized?
Does it require a certain step in your routine?
This one can be really helpful
because maybe it's like, yeah, I'm tired until I eat,
or until I shower, or until I get in some lights,
or until I start moving around,
or maybe it's not until I've had my morning coffee.
Whatever it is, that can help you
kind of work through the thought process
of like, okay, they're waking up, they're tired,
but when they get sustenance, they feel better.
Okay, maybe it's just the calorie deficit, right?
It's not the sleep's fault, it's just where we are.
Maybe it's like, okay, we're moving around, all right.
So maybe it's a little bit more of a hormonal thing
or a metabolic efficiency thing that we need to work on.
Maybe their cortisol isn't quite coming up enough, right?
So you could look at that.
Light, okay, if that's the case that might be,
you know, it's like, okay, cool,
but maybe that should just be part of our routine
is controlling the light, you know, shower or whatever
like we usually it's basically, I relate the shower thing
with like just being physically active
because like that's a stimulus in the morning.
I don't think there's necessarily a thing
other than there is kind of autonomic response
like if you're using hot or warm water or whatnot,
either way, your body's having to have an autonomic response
and you're shifting blood flow and stuff
and that's just enough.
So like, I look at all those things, it's like, all right,
adding activity to the nervous system
and the metabolic system does that then bring them up.
Because if it doesn't, that lets us know that like, okay,
even if they received the stimulus,
they weren't able to like jump that energy up
so there's definitely an under recovery process
going on there, okay?
So basically and if somebody takes a really long time
to feel energized, then maybe investigate
like whether or not they're off for their chronotype
and if there's anything that you can start hacking away at
with lightened, you know, food and stuff like that
to try and buffer that genetic desire
to have a different sleep cycle than what they currently do.
How long does it take them to feel mentally acute?
So sometimes they wake up, they're not physically tired
but they're just mentally tired, brain fogged, et cetera.
I kinda go through the same questions, right?
Does it require a certain step in your routine?
What are those steps that seems to make a difference?
And kind of follow that same process.
How do you wake up without an alarm, right?
Like, so if you didn't have an alarm,
would you wake up roughly at the same time,
would you sleep an extra three or four hours?
You know, when you wake up without an alarm,
is your energy different?
These can be good things
because if they wake up at a different time
and they always have great energy,
is it because it's more sleep
or is it because at a different time?
Because is it an amount of sleep thing
or is it a chronotype thing that we have less control over.
So you can kinda use those two things
to try and discern which interventions
would be better for that.