221. How to optimize sleep

Paul Saladino MD podcast

Paul Saladino, MD

Medicine, Health & Fitness

4.8 • 2.7K Ratings

🗓️ 26 June 2023

⏱️ 60 minutes

🔗️ Recording | iTunes | RSS

🧾️ Download transcript

Summary

Paul’s episode today is all about sleep. He touches on substances like caffeine, alcohol, and marijuana, how grounding may impact circadian rhythms, and you’ll get an inside look at Paul’s morning and nighttime routine.

00:09:00 How we view sleep as a society

00:10:30 REM versus nonREM sleep

00:15:30 How much sleep is enough sleep?

00:19:50 Sleeping more = earning more?

21:50 Less sleep = less attractive?

00:25:35 Sleep for athletics and learning

00:27:40 How much/when to sleep

00:31:50 Paul’s sleep routine

00:46:45 Coffee, alcohol and marijuana’s effect on sleep

00:50:07 How to troubleshoot your sleep

00:52:00 Sleep supplements

00:54:40 Blue light’s effect on sleep

00:58:15 Grounding & sleep

References:

https://iristech.co/

Time Use and Productivity: The Wage Returns to Sleep: https://ideas.repec.org/p/wil/wileco/2015-17.html

Partial sleep deprivation reduces natural killer cell activity in humans: https://pubmed.ncbi.nlm.nih.gov/7871104/

Deep Sleep Gives Your Brain a Deep Clean: https://www.scientificamerican.com/article/deep-sleep-gives-your-brain-a-deep-clean1/

Negative effects of restricted sleep on facial appearance and social appeal: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5451790/

Blocking nocturnal blue light for insomnia: A randomized controlled trial: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5703049/

Smartphone viewing distance and sleep: An experimental study utilizing motion capture technology: https://www.researchgate.net/publication/314716943_Smartphone_viewing_distance_and_sleep_An_experimental_study_utilizing_motion_capture_technology

Amber lenses to block blue light and improve sleep: a randomized trial: https://pubmed.ncbi.nlm.nih.gov/20030543/

Perception of Sleep Disturbances due to Bedtime Use of Blue Light-Emitting Devices and Its Impact on Habits and Sleep Quality among Young Medical Students: https://www.hindawi.com/journals/bmri/2019/7012350/

Blue light from light-emitting diodes elicits a dose-dependent suppression of melatonin in humans: https://pubmed.ncbi.nlm.nih.gov/21164152/

The Biologic Effects of Grounding the Human Body During Sleep as Measured by Cortisol Levels and Subjective Reporting of Sleep, Pain, and Stress: https://www.researchgate.net/publication/8081857_The_Biologic_Effects_of_Grounding_the_Human_Body_During_Sleep_as_Measured_by_Cortisol_Levels_and_Subjective_Reporting_of_Sleep_Pain_and_Stress

Sponsors:

Heart & Soil: www.heartandsoil.co

Carnivore MD Merch: www.kaleisbullshit.shop

Make a donation to the Animal Based Nutritional Research Foundation: abnrf.org

Schwank Grills: schwankgrills.com, use code PAUL150 for $150 off a Schwank 1500 degree grill

Earth Runners: www.earthrunners.com, use code CARNIVORE for 10% off your order

Eight Sleep: $150 off the PodPro cover at www.eightsleep.com/carnivoremd

Bon Charge: boncharge.com, use code CARNIVOREMD for 15% off your order

Transcript

Click on a timestamp to play from that location

0:00.0	cured my depression. Check out this review on whole package and
0:04.4	Move memory and brain from hard and soil supplements from Isaiah. He says whole package in combination with move memory and brain
0:10.6	As well as eating an animal-based diet rapidly cured my depression and suicidal ideation
0:16.7	I'm 20. I've been borderline
0:18.9	sarcopenic which means skinny fat lack of muscle most of my life since taking hard and soil supplements
0:24.5	I've gained 10 pounds of muscle without working out and I'm feeling and
0:29.5	Looking better than ever much love to Paul and the hard and soil team Isaiah. I'm sending you much love back
0:35.5	Whole package contains testicle liver and blood move memory and brain contains
0:40.7	Brain with all kinds of incredible co-factors and peptides liver and bone marrow
0:45.6	These two together what a powerful combination for mood issues depression etc
0:50.5	And it helps Isaiah gain muscle all of our supplements are from grass fed grass finished cattle in New Zealand packaged in glass because plastic is bullshit
0:58.6	You can find us at heart and soil.co back to the podcast on this week's podcast
1:05.1	I wanted to tackle an important topic
1:07.8	Sleep it's something that many have done amazing podcasts on but I hope that my take on this will add something to your knowledge of sleep
1:16.4	And I incorporated recent podcasts in which I've thought about grounding circadian with regards to with regard to grounding something
1:23.1	I haven't heard people talk about I talk about what I think of caffeine
1:26.9	Marijuana alcohol I share my sleep routine you get to hear the intimate details of my mornings and nights with my sleep and
1:34.3	I talk about what I think supplements might help or hurt what's good what's bad and I think this episode will teach you a lot about sleep
1:42.0	Help you understand why sleep is so critical
1:44.5	Maybe it could save your life or improve your longevity or improve your libido improve your attractiveness help you find a girlfriend or boyfriend
1:51.0	Or help you earn more at work as you learn in the podcast and then offer some tips on how to improve it
1:56.4	You guys have questions. Please leave them in the comments and I'll try and address on future podcasts
	...

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