Biohacking Girls Podcast
We follow new research and trends and ask the questions we think are necessary. We share information about biohacking, life coaching and fitness, and we hope you will feel inspired and ready to take a step to get in the best health-oriented form. Welcome to the Biohacking Girls podcast.
Yes, we're sitting here again, Monica, and today we're going to talk about one of our favorite topics, and that is sleep. It's all about biohacking, and now that we've got so much good control over our sleep, I'd say it's a superpower we're sitting with here. It's the first biohacker you start with, and there are many facets. We've had several podcasts about topics, so you can go back and listen, but now we're going to
deeper production. We will talk about protocols and extreme measures that can be taken to optimize sleep. Actually, a protocol you can do a couple of times a month to really boost sleep. Yes, I'm really looking forward to trying it. So today we are so lucky that we have your teacher, Joel Green, back on the podcast, because he has a protocol on this with sleep. Yes.
Joel Green, he's doing something called Weep Nutrition, and he's educating people through the Immunity Code. He's written a book that's about an immune-centric approach to health. That means that he's sharing everything within health. He's talking about cells and mitochondria. We're actually just going to choose one topic today. We're going to just talk about sleep, but we'd like to welcome you from California.
Joel Green, welcome back to the podcast. It's awesome to see you again. It's great to see both of you. Thanks for having me. How are you?
Yeah, I'm doing great. Doing great. Did my cold plunge this morning, feeling energetic, put on my menthol on top of that and feeling the burn. So it's all good. That's awesome. We're going to talk about sleep today. But first of all, why don't you just recap a little bit what you're doing right now? What is Veep Nutrition and your education that you're teaching people among me? Yeah.
Sure. Yeah. Well, for those of you in the audience that don't know who I am, I wrote this book called The Immunity Code. And the basic idea with it is, you know, I started doing fitness like when I was five and that was like a billion years ago.
And what kind of happened to me about 30 years into it was that in real life, working a real job and working 14-hour days and trying to go to the gym and all that, that really what it netted out to was that there was a foundation that really I didn't have. And I didn't even know that I didn't have it. And it involved...
things that were non-time intensive. And what that evolved into over many years was I created this set of protocols that are designed to go at the most powerful effectors of health, which are things that are based on the immune system. So for example, like in the gut,
and the connection between the gut and body fat and aging and muscle and sleep and all these things. And so the net of that is just a series of, you know, we call it biohacking now, but like I started in 2007, I started with the gut. And then a lot of what I'm doing, the protocols came out of that. And there are things I've been doing going back to about, I think, 2010, you know, like the cold, the getting cold and all that. And so anyways, it's all part of a series of protocols called the immunity code. And then what happened was I...
did some consulting for quest nutrition and the idea for the book came out of my time there. And then I published a book and it did really, really well, shockingly well. And then next thing, you know, I started this coach's course and started certifying coaches in it. And then, wow, here we are. So yeah,
It's amazing. And we really like your Instagram. You share a lot of important messages. But how was it back then when you started? Because now, like you say, biohacking is very trendy and everybody wants to get into the optimization of health. But back then, you were a bit odd, weren't you? Yeah.
Yeah. Yeah, it's interesting. So, you know, right about, I think, the year 2000 for me, like a lot of people, I had just kind of come up doing reading bodybuilding magazines and just, you know, doing that kind of stuff. And right about 2000, I just...
everybody started dropping dead. Like, like all these famous people were just dropping dead at a young age. And then everybody that I personally knew that had done it for a long period of time, like they had neck problems or knee problems or, or shoulder problems, that mobility was really limited. And I, I really kind of started to look at it like, God, this is,
this isn't really healthy. Like if the goal is to be healthy and live a long time, this is not where we're going. So I was around that time in the early 2000s messing around with a lot of different kinds of diets. And I wound up doing, I started this website
to put out good content because I had been in the search engine industry and I saw how all these marketers were writing content that was coming up number one when you did a search and it was really bad content because they didn't know what they were talking about. So I started this website just to put out good content and right about 2006, I
that was when the first article on the first science paper on the gut biome came out by Dr. Jeffrey Gordon. And I started doing content based on that. And I created a series of articles on, on the gut biome and weight loss. And it was talking about like bacterioides and formicutes and all that stuff. And this was way back then. So I did these protocols that I created that were basically just based on feeding the gut substrate. And they worked
like incredibly well, like really, really well. I got like completely ripped, like doing them really short period of time. And that sort of started the whole thing. And then nobody was really doing this kind of stuff or talking about it until roughly about 2015 is kind of when it started. And so for me, what it,
was a very long road because like i had this software and we were doing corporate wellness engagements and they would always send in the the um they always had a phd on staff at an md and they'd send me in front of them and i'd be talking about all this biohacking stuff that they didn't understand so i'd be talking you know about like glp-1 and targeting glp-1 with food and targeting the gut biome and they were and it was a hard sell it was a really hard sell
But it got lucky. We got a few different deals and that led to like just proving like the biohacking stuff really work because we had like thousands of people doing the biohacking stuff and they would get in and do it. And you always heard the same stuff like, wow, man, my energy went up. I feel about, you know, always heard the same stuff. So it was just the early years were it was just crazy.
It was hard because there were a lot of skeptics, but now it's kind of accepted. Great. It's wonderful to actually hear a bit of the background too, because I mean, now today you're teaching so many people. And today we're going to talk about sleep. We're going to narrow down this episode to
Yeah, discuss it. Just a fraction of what you teach. We know that you know a lot about sleep. But first of all, let's just start with why has sleep become such a problematic thing for us? Yeah, that's a really, really good question. It's really foundational too. So there are, I believe, two...
really big factors that are driving sleep disruption that we see nowadays. The first
is just simply lack of exertion. And if you go back before the invention of the automobile, the average person was walking seven miles a day on average. So if you figure a 20 minute, you know, it takes 20 minutes to walk a mile. And most people were usually carrying stuff when they were walking. So you, you know, you were carrying additional weight and then walking. So that's about 20 minutes a mile. So that's like 140 minutes a day of walking to walk that. And so the average person was around bedtime exhausted from all the extra work they did.
Okay, so and that ties into the second issue. And the second reason has to do with the way that modern living has sort of evolved, where we have this combination of electromagnetic frequency combined with interacting with screens 24 seven, and then just a lot of stress also the last few years of COVID and all that.
So what you see is that electromagnetic frequency on its own will disrupt a lot of critical cellular processes. And then the act of looking at screens, you can mechanistically show how this will disrupt sleep because you're getting this dopamine hit. And so dopamine is a neurotransmitter and dopamine
all neurotransmitters you know basically the way it works is the synapse polarizes you know and then you have a receptor for the neurotransmitter and if you a lot of things can happen if you over stimulate the receptors for neurotransmitters so one thing is they can desensitize so that you need more of the same thing and the other thing is that you can make more of the enzymes needed to to reconstitute those neurotransmitters so for example
There's an enzyme called monoamine oxidase that breaks down dopamine. If you're getting too much dopamine, too much stimulation, then one of the things that can happen is you make too much monoamine oxidase and then you get depression.
And a lot of other things can happen from that. So basically, long story short, is that what you see very common is cortisol rhythms invert. So you should have more cortisol in the morning, less in the evening. But we see a lot of the exact opposite today where you have very low cortisol in the morning, low energy and then high cortisol in the evening. So you're tired and wired. And so when you combine basically modern living with screens and EM fields with the lack of exertion that we used to have.
you have a real problem. It makes sense. A lot of sense. So if you could explain for us, Joel, what sleep, what the state sleep actually is. Yeah. At its most fundamental biological level, sleep is,
serves the function of repleting energy in the body, repleting ATP. That is the most biological sort of inventory of what it does. And then you need to explain for the listeners what is ATP too. Yeah, yeah, yeah, yeah. This gets really interesting. So the fuel source for our cells is called adenosine triphosphate.
And basically, it's you have adenosine, and then you have that connected to phosphates, and the phosphates in the bonds is energy. And so as a phosphate is released, energy is released, and that powers the cell to do work to make proteins and do all kinds of cool things. Okay. So what happens is we can actually prove that the purpose of sleep is to replete ATP by looking at what drives sleep.
So if you look at what drives sleep, it's very complex. There's a lot of things working together. But there's one thing above all other things that seems to bring sleep onset. And that is the accrual or the increase of adenosine without the phosphate molecules in the brain.
So in other words, how do you get adenosine without the phosphate molecules? You deplete your energy. You have to blow off the triphosphate, the diphosphate, and then the monophosphate. And what's left is adenosine. Okay. That's what's left. So as adenosine in the brain adds up throughout the day, you get more and more adenosine. That's the thing that triggers sleep.
you'll go to sleep in fact you could prove that to yourself like if you've ever just had to use the brain intensely you know for a period of two to three hours like maybe public speaking or something at the end of that you just feel overwhelmingly tired like you need a nap because you've depleted the adenosine in the brain and the purpose of sleep is to go back to sleep to restore adenosine
So the mechanism that institutes sleep above all others is adenosine accrual, which is related to the repletion of energy. And then sleep has a lot of other functions, notably repair. And you need money, you need currency to power the repair because you have to make proteins. And that's where the ATP comes in. So that's kind of a mechanistic dive, but yeah.
It's technical. It's technical, but that's okay. We need to know these things because there's so many theories and strategies about sleep and how can we choose and combine these so it works for us. It's so many advices out there. The different theories and the strategies for sleep. What should we look for? Okay.
Yeah. In other words, like what are some of the different ways that we can improve sleep? Yeah. Um, so going back, there's a lot of different ways to improve sleep, a lot of different things that can work. What I found outside of like massive efforts works really well is stacking little small efforts that take very little time, very little energy and give you incremental improvements of five to 10%. I found that works really well because, um,
Essentially, if I have a bad night's sleep and then I really need to sleep the next night, I can choose how many of these things and how much effort I want to put into it. They do work. They are extremely additive in terms of improving sleep. We can look at supplementation that can be very, very effective, particularly for different things.
Um, we can look at breathing techniques that works really well. We can look at temperature and messing around with temperature and, you know, a number of other things all work really well. Um, things like, um, even some yoga stuff at bedtime and, you know, none of them solves the problem, but you can kind of add a lot of these things, biohacking techniques, you know, like blue blockers and just a lot of different things that, um, on their own is maybe, uh, you know, a
10, 20% increase. But when you start to add three, four, five of these things, you know, it really works. And then I'll do a thing called super sleep, which is I'll do like, you know, 20 of them all at once every now and then just to get a good night's sleep. So, so the super sleep protocol, if the listener would try that, how would you suggest they would do that?
First thing is start with a really big breakfast in the morning. That's the first thing I would do. So one of the missing elements of understanding how sleep works is factoring in food cycles into it. And like, you know, I don't have a ton of coaching clients. I have a couple of like clients have been with me for a long time. And, you know, when we run into sleep issues,
one of the things that we'll do to restart or re correct sleep cycles is start with a really huge meal in the morning. And what that does is it tends to advance the sleep clock in the evening. So you'll, you'll get an earlier onset of sleep. What is a really big breakfast and what time? Yeah. So that, that's interesting because it plays into timing and diurnal rhythms and timing matters like, you know, difference of an hour or two can, can really make a difference. So,
Generally speaking, though, if I'm looking to reset sleep with someone, we'll start it kind of like first thing in the morning. So that's the earlier they have that meal. It's going to advance the sleep clock later at night.
And then it's pretty simple. It's just kind of a bunch of protein, a bunch of carbs, moderate amount of fat. And that's kind of it. But calorically speaking, I'll go up to 1,000 calories for a meal like that. And what you'll notice in the evening is that if you were experiencing kind of like just not tired, you'll want to go to sleep earlier. So it advances the sleep clock.
That's the first thing. And then the next thing would be... And just a little side question to that, Joel, because the trend, this is something on the side, but the trend with fasting and intermittent fasting now, do you think that disrupts the sleep? Because the... Oh, yeah. Yeah. Tell me about that too. Yeah. So fasting plays a very important part in the equation of sleep because as we get older, you begin to lose NAD as you get older.
And then NAD and sleep work together. They work in a circle. So sleep repletes or replaces NAD, but then NAD drives the onset of sleep. And so as you begin to lose sleep, you lose NAD production. And then as you lose NAD production, your sleep gets poorer. So they work together. So one of the techniques that we can use to kind of replace NAD is fasting. So fasting will replete NAD, but if you do fasting too much, then you disrupt sleep. So fasting can disrupt sleep.
So the way that I've kind of constructed to make those two work together is you do very short bursts of fasts. You do them three times a week, maybe four hours, and then you prep that fast the day before by the gut bacteria, which actually mimic fasting in a lot of ways.
But all that to say, what we're seeing nowadays is a lot of people jumping on the fasting bandwagon that weren't doing it like five years ago or back in 2015. They weren't doing it. So it's new. And what you'll see with anything, probably the sink, there's a couple of ideas that are missing today in the biohacking ecosystem that are really, really critical to understand. One of those ideas is what I call the time inversion effect.
And basically, it's that things work really well up front. And then after a while, they don't really work that well. And then over longer periods, they actually do negatives. And you'll find this is true of everything that you could do. Like, for example, if you're on a low carb diet, adding some carbs in will probably help your workouts at the gym, you'll probably notice like, Oh, wow, this is great. I feel more energy, I'm stronger, that's great. But if you begin to like overdo carbs, then over time, you're going to start to notice negatives come in.
Okay. The same could be said with like going low carb and high protein. So if I wanted to go low carb, high protein, I'm going to notice right away. I start to lean up a little bit. That's really good. Oh, that's great. Okay. But then as the years go by and I keep doing that, then I start to notice problems over time. Like, ah, gosh, you know, I'm noticing issues with my gut and it's hard to get lean and
So, so, so this is a sine wave that starts up and then it goes down like that. Okay. And it's true of absolutely everything. So if you introduce fasting into that picture, what you'll notice is that when you first start doing fasting, there's a lot of benefits to it. You notice that you lean up, your energy's great. You're burning ketones. You feel fantastic. Okay. But then as the years go by and you keep doing it, you begin to notice other things like the gut begins to get kind of messed up. Sleep gets disrupted. You can't get lean, all kinds of things.
So all that to say that we've got a generation that jumped on fasting but really haven't done it long enough to see what happens if you do too much of it. And one of the things that can happen if you're doing too much fasting is you'll disrupt your sleep. Okay, so this big breakfast, I've tried it. So I know it's really good. But the first thing in the morning or like 30 minutes after you wake up, you do that. That's the first thing in the protocol. Yeah. Number one. Yeah. Yeah.
Number two. Okay, number two, number two. So number two would be if you really have to sleep, it would be to get in some exertion that day, like just even just walking, just even walking. So let's go back to the idea that the purpose of sleep is to replete ATP. So 200 years ago, people were hitting evening time with their ATP levels just drained.
I mean, just like drain, ready to go to sleep. But what happens nowadays is physically our lives aren't very demanding. There's seven miles of walking that's missing every day. So evening comes around. We're not that depleted in ATP, but we're wired from EM frequency. Okay. So just adding back some walking, you know, or some exertion during the day or a workout, anything is going to help.
And then the next thing really has to do with once evening is approaching, right about dusk, you want to add blue blockers. And blue blockers are, you know, they're really overrated and misused in a lot of ways. But the perfect use of them really is like right at dusk.
And then because it's been proven, they will improve your sleep duration, your sleep quality, your sleep onset time. So just getting right at dusk, adding in blue blockers is kind of like the next thing I would do, which is really simple and easy. And if you did nothing else other than a big breakfast and blue blockers and a little exertion, you're going to have better sleep. Yeah, but you have like 20 steps. Yeah, they're actually free. I think if you go to my Instagram in my...
link tree, there's a thing called the young body challenge. And I think the whole super sleep thing is in there. But yeah, so the next step would be then a high carb meal at dinner, a small high carb meal. So when cortisol gets inverted, one of the ways that you fix issues with cortisol is through carb feeding because carb that's what people do naturally, like, like when people have very stressful jobs, they'll come home at night, and they'll do two things, they'll drink wine, and they'll eat carbs, okay, like wine and pasta. And that's how they get their stress down.
So a little strategic use of carbs, like a grilled cheese sandwich, which I put in the book,
really helps sleep onset. The spike in insulin helps sleep onset and then dairy and cheese has bioactive peptides that not only help you sleep but they also help fat oxidation during sleep. So small high carb meal for dinner is very, very effective. It helps drive sleep onset. So typically most people at this point, like if they're doing the blue blockers and a small high carb meal, they're like, oh wow, yeah, I'm definitely feeling sleepy. And then a few tricks to just start adding on to that is the use of heating the extremities regularly.
So if you heat the hands and the feet, the hands and the feet are radiators. There's been some really interesting research on this that shows that the rate of heat loss through the hands and the feet, it's absolutely amazing. Like if you go in cold water and clench your fists, your rate of heat loss is going to be dramatically different from if you open your fists.
And so the hands and the feet work like radiators. They work both ways for heat and cold. So what you'll notice is that if at bedtime you get the hands and the feet warm, putting them in, I would say not like hot water, but maybe like really, really warm to hot water, put them in that. You'll notice and put them in there for a minute. You'll notice that like almost immediately sleep comes on you.
by doing that. And it's basically because there's all this talk about, you know, cooling the core to go to sleep and all that. So the way you cool the core off is to get blood flowing out of the core and into the extremities. So you have to heat the extremities. There've been some people that have said, well, you got to take cold shower at bedtime. That's exact opposite. What will happen is blood will flow into the core and you'll get kind of like, you'll get kind of high. You'll be like, ah, I feel really pumped up. You know, it's because of the cold. So just heating the extremities at bedtime will drive sleep. In fact,
The cool thing I like about that is you can try it tonight. It's so easy. You just get a bucket, fill it with hot water, put your hands and your feet in there for like a minute, and you begin to really feel it. Once the extremities vasodilate, blood flows out, especially after a high-carb meal. The next thing on the list would be looking at – I like to do bedtime yoga flows because the thing with yoga is it's so good –
at moving lymph and it's so good at moving blood. And so I'll just do a couple of yoga flows at bedtime, but I'll really sit into the crunch positions. Like, um, I'll sit in
I'll really push into the cobra and then really, really lean into the child's pose. It just really feel the blood flowing, just feel and exhaling while you're doing that. And so just let so much stress out doing that you're getting stress across the whole body out. And then this brings us to supplementation. And that's a bit of a rabbit hole. So there's, there's
tons and tons and tons of like ways that we could supplement. Was that, was that a biohacking selfie in the middle? Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah
Yeah. So supplementation is kind of the first thing people go to. But what you've seen here is that we did a bunch of stuff before we got to supplementation. And every one of these things like is a 10% improvement. Okay. And now subs can really. So the number one thing that I talked about in my book was most people suffer from an imbalance of the neurotransmitter GABA. Like you can't shut your brain off at night. So GABA is the very first thing that will shut your brain off. That's what you need.
So GABA is kind of a foundation because you can stack that with other things. I like to stack GABA with oleamide. So oleamide is...
It's what's called an endocannabinoid antagonist. So it works very similar to CBD. And it works on the ECB1 or endocannabinoid 1 receptor in the brain. And it's really good, really good at just helping to induce deeper sleep. So GABA with oleamide is really effective. I did some checking. Oleamide is not possible to get here. I even asked a friend of mine who's a doctor about
But we have GABA, at least we can order from my room. Okay. So let me give you, since you guys are in Norway, some simple things that should work really well. The first is creatine. So creatine actually improves sleep quality and it's been shown to improve sleep onset, sleep duration. And so a really good hack is to combine five grams of creatine with five grams of glycine.
At bedtime. At night? Yeah. Yeah, yeah, yeah. So glycine also helps, not only helps sleep, but it also helps, I found it helps you lean out while you're sleeping. So glycine and creatine together are very, very effective.
inexpensive, easy to get. They work really well. And so if you combine glycine, creatine, GABA, then that's kind of like a foundation. And then depending on what you want to do, you can add a bunch of other things in there that work. So what would the dosing be of GABA? I do a gram of GABA. Yeah, one gram of GABA, five grams of creatine, five grams of glycine. That's a good foundation. And then
It depends, you know, it depends how you feel about melatonin. So the thing with melatonin is that it definitely helps. It definitely can help. Everybody has these wild ranges of like what they can handle. Some people can't do half a gram. Some people do, I've seen people do 30 grams every night of melatonin. So it's insane. Um,
One thing that does work is if you absolutely really have to sleep is to do a high dose of melatonin. Don't do it regularly. Just on a day like this when you're doing the super sleep thing, add in a high dose of melatonin. I wish I could tell you what a high dose is, but melatonin is so different for everybody that I really couldn't. But like I said, some people I've seen will do
I've seen people do 120 grams of melatonin. If it doesn't work, we can try more. Yeah. Most people know what their dosing is because melatonin is one of those things the first time you try it, it's very powerful and you're like, ah. So, you know, you typically know what your dosing is, but like a kind of a range that people...
On the biohacking sphere will mess with is about 10 10 to 20 grams of melatonin That's if you really really really had to sleep But most of the time I find that you can get by without melatonin just by adding these other things in there another thing that is a really good addition to
to that stack is just magnesium. So when you add magnesium in with creatine, with glycine, and then with GABA, you'll find that's a really good stack. Is that the magnesium glycine?
Is that the best one for sleep? So that's a good question. So there's lots of chelates out on the market that you can use where they bind magnesium to different things. If I'm going to do that, I will do what's called chelated minerals and I'll do that in place of magnesium. So chelated minerals, there's a company you can find called Albion Labs and they make a really inexpensive chelated mineral. It's like $5.
and it's called albion labs chelated minerals and they're made absolutely amazing like you'll notice in the morning with these that you're vascular you sleep great i mean they're fantastic and they've chelated everything to magnesium so get the magnesium in through that and but then you get all the other minerals as well so as we go along with this list this protocol uh just to remind the listeners that this is the super sleep this is nothing something you can gonna do every day it's just
yeah so we're gonna come back to that afterwards yeah but there's more things on the list joel it's um you have to know yeah the breathing uh yes we haven't even gotten to that let's talk about that um yeah yeah so um the breathing okay so breath work breath work at bedtime um i found that's probably out of everything the most powerful thing um it's the thing that is easiest to just put off because it takes you know about 15 minutes to do it but like
Again, since we're talking just super sleep, like if you really, really have to sleep, then adding the breath work in is gonna be the nail in the coffin, like you're gonna sleep. So after you've done all this other stuff, like supplemented and all this stuff,
And we haven't even gotten into like cooling mats and happies and all that. But basically, research supports that a breathing technique called six breaths per minute increases sleep duration by about 20 minutes, increases sleep quality, increases sleep onset. And again, you know, I really like things that you could prove to yourself.
The most potent thing is not what someone says. It's if you could try it yourself and it works. That's the most potent thing. And the six breaths per minute, it's basically a five-second inhale, a five-second exhale. I like to do it through the nose on the up and the down. And then at the bottom of the exhale, crunch the abs and breathe through the mouth. So you're releasing stress in the lower abdomen. So basically, it looks like...
And now I'm crunching down on the abs. Okay. It's been, it's been actually proven to be true that you have a brain in your heart. You have neural tissue. You have, you know, you have neural tissue in the heart. You have, you have a, you have a brain in the gut.
And so a lot of energy and physical stress gets locked up in the stomach. And so the act of exhaling and then crunching down on the abs, you release a ton of stress. So with the six breaths per minute, basically, um,
What I like to do with it is I take it, I'll do 12 minutes of the six breaths. Just get your iPhone and just clock it for 12 minutes. Then I'll do two minutes of two breaths a minute. And so it's a 15 second inhale, 15 second exhale. And on that 15 second exhale of the two breaths per minute, you feel all, if you crunch the abs, you're just, you're feeling all the tension in the body go out because you're still exhaling. So you're like, ah.
basically screaming. You feel all the tension go out and then finish the 15th minute with six breaths per minute again. And usually you'll go right out when you do that. You just go right to sleep. So how long would this breathing technique take you?
So ideally you want to take about 15 minutes to do it, but that's really difficult to do. Like most people are not going to take 15 minutes to do that, you know? So that's why this is part of super sleep where you do it maybe once or twice a month, but you could do it in five minutes and you
Just doing it for five minutes is pretty effective. It really works pretty well even just at five minutes. Great. How about CBD oil? Should we add that too? Yeah, CBD oil is great. With CBD, you want to add – so there's CBD and CBN.
The CBD helps sleep onset and it works very similar to oleamide. So it's an ECB1 antagonist, works on the endocannabinoid system. And then CBM actually helps sleep duration. So if the issue is waking up at four o'clock in the morning, you know, that's a big deal. So CBD plus CBN. And then I think one thing we forgot to talk about here, which is
It's funny how biohacking has progressed because five years ago you talked about mouth taping and people were like, "What?" Now it's old hat. Nobody, "Yeah, I know about that." The really important thing with nasal strips and mouth tape is that it really affects the parasympathetic nervous system. You just get up less to go to the bathroom in the middle of the night, so you disrupt your sleep less by doing that.
All of this is with the idea that you're doing nasal strips and mouth tape together with that. And you can, some people just do the nasal strips by themselves. But there's definitely a difference by adding in the mouth tape. Yeah. Yeah. So yeah.
They're absolutely amazing. That was your call. I just bought them and I just gave to Aletta now nasal strips. We're going to share them on Instagram, but they are so effective. That's amazing. Yeah, they're amazing. And they really lift your nose. I can't wait to go to bed tonight. The breathing and the nasal strips, it's going to be on tonight.
Oh, it's on. It's on like Donkey Kong. Yeah. Be careful when you rip them off because you should rip them too hard. I've got to make a better way to do it. What I've noticed is that I'll either get a zit, like this is a zit here from...
from wearing the nose strips. Then I've had it where I've just worn them too much and then I actually get a little tear or a little cut in the skin from wearing them too much. Yeah, it kind of sucks. Then there's the sticky factor of you're trying to get all the glue off later in the day. Especially if you're a woman and you're putting makeup on it, there's glue coming off.
But in terms of helping sleep, it's worth it. It's amazing. Yeah, the difference it makes on sleep is absolutely amazing. So I did buy a weighted blanket for my youngest son. We haven't used it lately. But what is your opinion about that? Is that something that you would use in the super sleep protocol too?
Yeah, because it fits all the criteria. It's simple, it doesn't take any time, and it's measurable. There's good research on swaddle blankets, and for whatever the reason, we all sleep better with a weight on our chest. It's kind of like, mama. Feels safe. And an eye mask is something that you recommend? Oh, yes, gosh. Yeah, I'm skipping over the basics here because I just think everybody knows them. Yeah, yeah.
Yes. So let's talk about the foundation. So right now we're talking about super sleep, which is going all in on a bunch of stuff. And by the way, if you're going to do all this, what I suggest is you set a much earlier bedtime. So you really go for like
The point of doing the super sleep is to catch up on lost sleep and get like, I'll go to bed at seven and eight o'clock at night, you know, doing super sleep. But on a regular basis, there's a foundation that for sleep optimization, and that is the nose strips, the mouth tape, and then blacking out the eyes with something, anything. There's actually a hoodie that,
This guy makes a hoodie called the depth sleep shirt. And I swear, I thought he had like copper in it or something. Cause like the sleep quality was so much better. And I'm like, Hey man, what's in this? And he's like, it's just a hoodie dude. And it just, it, what it does though, is it really tightens down over on the eyes. And, and so because, because it's tight,
you like if you're just using a cloth or you're just using something you don't notice the difference is that you're getting a little bit of light coming in you don't get anything with this hoodie and it makes a difference like you just sleep later and better yeah it's really great so blacking the eyes out and wearing the nasal strips and then how about the the wi-fi the power so the main thing with em and wi-fi is
Number one, just you don't want to have anything near you while you're sleeping. So get it out. I'll put mine in the microwave.
which we were having a laugh about that. So the microwave is supposed to be a bit of a Faraday cage. It doesn't work that great. I've tried it, but it does work a little bit. And I've actually bought Faraday bags. So I have these Faraday bags. I stick my stuff in and they do work. But then the other thing is just a couple of things that sometimes people don't think about is that your flat screen in your bedroom, essentially it's magnetized.
And that can be an issue. That can disrupt sleep. Or if your head is sitting next to an adjacent wall with a flat screen on the other wall, that can disrupt your sleep. I've seen that happen where like someone has a bedroom next to a living room and on the other side of the wall is a flat screen, that'll wreck your sleep.
So you don't want to like, you know, have anything like that. And then I will depower the wifi and just turn all that off at night and just take some, some basic precautions. I've been working up over a number of years. I think I'm probably going to do this, create a Faraday cage around my bed. I've heard, you know, I've talked to people. What is that? A Faraday cage is a, um, essentially it's like a copper box. And so electromagnetic energy can't get into it. And, um,
There are, like if you go on Amazon, there are companies that sell Faraday sheets. So you can essentially make like a wall around your bed. Like, you know, you have to do the floor and the ceiling, but you make like a Faraday box. And then when you talk to people who've done this, they say they get the best sleep of their life. They sleep really good. Amazing. Yeah. Yeah.
You have to make it. You can't buy it yet. There might be now people who are selling it. I mean, okay, so biohacking is crazy, right? People do crazy stuff. I've seen Faraday paint on the wall, like painting the walls with paint that blocks EM and then all of these contrivances to block electromagnetic radiation at night. It is a real thing. There's a thing called forest bathing. Yes.
that's just going away to a forest for like three days and people that have done it swear by it you know because you get away from electromagnetic radiation you get you know grounded and you know it really works so yeah all this stuff does work yes so there's a long list here and the intention of doing this program is to improve the sleep but
So you say one to two times per month. How long time does it do? It seems like a full-time job to just go through all these things. Well, let's say that's why it's called super sleep. And that's why you only do it once or twice a month. It is a job, literally. Yeah, it's, I mean, it's, it's takes a lot of effort. And I think as a longevity thing, like,
You know, think about like weight loss, like you have kind of maintenance stuff that you do you just to maintain and then every now and then you get to a place where you're like, I got to lose more, and then you get all serious about it, you know. And so it's very similar that you have the normal maintenance routine you do for sleep, you know, maybe that's mouth tape and, you know, nose strips and maybe some GABA doesn't take very much time. And then you have kind of like the when you need to catch up on sleep routine, or just I think it's a good thing to do as you're getting older, because you're
We sleep less as we get older because it's just harder to sleep well. And so to have something that compensates for that like once or twice a month, I think it's a good anti-aging tool. So doing this on a regular basis a few times per month will actually improve the quality of sleep long term, you mean? Well, I don't know if it improves long term sleep quality. But what it does do is catch you up on sleep. It definitely...
getting extremely rested and feeling rested and feeling rejuvenated. Yeah. But will it help your HRV, this super sleep? Will it help to improve your HRV? Yeah. So generally speaking, my answer would be yes. Have we tested it to see? No. But the relationships
between sleep and heart health, cardiovascular health and inflammation, it's pretty well documented. So when you have poor sleep, you know, your HRV is terrible, your inflammatory markers are terrible. And when you improve your sleep, these things, you know, tend to improve. Yeah, because the central nervous system, the sympathetic and the parasympathetic central nervous, it's really important to address that while you're going to sleep, because the stress is probably one of the main causes, along with inflammation, that you cannot sleep.
So do you have any other thoughts around how to get a more flexible central nervous system? Yeah. So that's a really good question. So when we look at a bunch of different things, you find they're all one thing. So when you look at cardiovascular health, and then you look at inflammation and inflammatory markers, and you look at the endothelium, look at all these different things, and you find they're kind of really just one thing together. And so things that are not directly related to sleep per se...
helps sleep, which is cardiovascular health, body fat levels, all of these different things, all these different things that, you know, are just part of being healthy, help sleep. And conversely, um,
Like when you do coaching, it's real common to see the cholesterol male, which is the 55-year-old guy with the gut starts up here, you know, it goes out like that. And his HRV is terrible. It's awful. And it's because all these other measures like endothelial health and cardiovascular health and body fat and all these different things.
are just not where they should be. And, you know, typically medicine looks at that and goes, oh, well, you got a cholesterol problem. But really, it's more that system-wide, you know, the endothelium is a mess, your body fat composition of your, the immune matrix of your body fat's terrible. All these different things are going on. And then those lead into these measures like cholesterol and HRV and all those other things. But it's just really about being healthy, really more than anything, you know? So, yeah. Yeah.
You have a great, you have an expression in your course, but also in the book you call young sleep and old sleep. Would you explain that? Well,
qualitatively and quantitatively, um, there are some measurable differences between, um, the way old people sleep and the way young people sleep. Um, so what we see with age is very specific things are changing and those are affecting sleep. Um, I mentioned one of them, which was NAD. So within every cell of your body, there is a, uh,
a clock, a clocking system that is diurnally controlled through gene expression, meaning on a 24 hour basis, you have proteins that are being made and then proteins that are being ubiquinated or taken to the trash bin. Okay. In our coaches course, we have a little symbol for what's called ubiquination and that's the monopoly man. And he takes, he takes proteins and puts them in the trash bin. It's an easy way to remember it, but, um,
Our bodies, when they're making proteins inside of cells, they get rid of them when they don't need them. And so on a daily basis, you have these proteins that the body makes and then it gets rid of them. What happens with age is that those proteins depend on NAD. And so with age, what you see is that
As NAD declines, the clocking system in the body gets messed up. The clocking system within cells, the clocking system with organs, the clocking system in the brain, it all starts to kind of get messed up. So the clock system that regulates sleep doesn't work the way it should. And when that happens, as a consequence, you make less NAD. So then you have this the poor get poorer kind of thing going on.
where sleep's getting worse, so you make less NAD. And then because you make less NAD, sleep's getting worse. So that's one distinct sort of aspect of the young versus the old when it comes to sleep. Another aspect of that that's also sort of NAD dependent has to do with DNA repair. And there are what are called PARPs, poly ADP ribose.
and these are sort of like we have this whole repair system when we sleep to repair DNA. Okay. And young people, it works fantastic. That's why they don't age. But old people, when you're sleeping, you're not really repairing DNA the way that you did. And so quantitatively, there's things we can look at that are very different between the young and the old when they're sleeping. And that's
That's biohacking. It's going down the list one at a time and going, okay, well, how do we fix NAD? How do we fix this? How do we fix that? Yeah, so old people, they can also have great sleep. Yeah, if they work on it. Yeah, they can. They can. It's funny with my wife. We have this ongoing commentary that when we were young, we just went to sleep. Now there's this 30-minute ritual.
I go to sleep. And so that's the difference is when you're young, you just go right out. It's great. But when you're old, you got to work at it. You know, you got to do this. You got to do that. You got to do that. And if you do that, yeah, you can improve your sleep quality as you age. But it takes time and effort and work. That's the thing where when you were young, it
Didn't take any time. Didn't take any effort. I know. I know. That's okay. That's what biohacking is about. But can we talk a little bit about the hormones? Which hormones affect the sleep? Yeah. The leptin, the cortisol. Yeah.
Yeah. Well, a hormone is a substance made in one part of the body that is used somewhere else in the body. There are a lot of classes of hormones. There's paracrines, there's different things. And it's just words and terms based on where they're used and how they're used, autocrine, paracrine, hormones, all that. But what we see is that sleep is this symphony of hormones. And
there are different processes going on. So they're even labeled, like there's a, what's called process S and process C. And one is sort of the accumulated factors. The other is the diurnal factors and they kind of work together. And then on top of that, the hormones also make all that work. So you have different classes of hormones that are involved in sleep. One is sort of the, the food hormones. Okay. Or hormones related to food, the, the orexigenic and the,
And basically, something that doesn't get factored in the equation very much is that food-related hormones really impact sleep. So, that would be leptin, ghrelin, PYY. These things have a dramatic impact on sleep and they're related to food cycles and inputs of food. And it's one of the reasons that over time fasting can disrupt sleep because you're losing the food hormone side of the equation.
Then there are the sex hormones and the sex hormones dramatically impact sleep, particularly as we age. So loss of estrogen, loss of estradiol, loss of testosterone, all these things, they dramatically impact sleep. So suffice to say that hormones are a huge piece of the equation. And that's why I don't like to boil sleep down to like any one thing. You know, it's a lot of things working together. But when it comes to like fixing those things or when it comes to sort of optimizing the body,
You know, we kind of have to think about how food hormones impact sleep, which is one of the reasons, like if we want to do super sleep, you have a big meal in the morning. So what you're doing is you're getting this big post meal hormone shift and that's going to impact sleep.
And then we also have to think about the sex hormones. And so like typically like with perimenopause, first thing you see is sleep disruption, you know, taking place. And there's some actually some easy fixes for that. You just basically just get women taking progesterone just a little bit and it'll help sleep quite a bit. And there's a lot of other
fixes that we can look at hormonally. And that gets beyond biohacking and into medicine. So, you know, one of the things I tell women is as you're getting, you know, perimenopause and, you know, mid-early mid-50s, don't wait. Like, go get on bioidentical hormones. Don't wait because your quality of life is so dramatically different. That's also very important to understand too that...
sleep and cognitive decline are related, you know, so poor sleep begets cognitive decline. And there's kind of a, there's a trifecta or a triangle going on between the sex hormones, the loss of the sex hormones, sleep and cognitive decline. And so what we see with women is that if they get, if they get like hormone replacement therapy early, they're
then they don't get the issues of cognitive decline. But if they wait, and if they wait till like they're in their 60s to get it, then it actually makes cognitive decline worse. So there's a window of opportunity. Are we talking like Alzheimer or like? Yeah. Oh, yeah. Yeah. So there's what's called a window of opportunity with respect to the bioidenticals and to hormone replacement therapy. And
Basically, it's kind of like your early to mid, maybe late 50s. That's kind of the window of opportunity where if you have hormone replacement therapy, then in your late 60s, early 70s, they don't see the incidence of cognitive decline. But if you wait and you get the hormone replacement therapy later, it actually makes cognitive decline worse.
So, yeah, I mean, this stuff, it gets complex, but... Okay, great. So hormone therapy, that's good that you recommend that too. And just easy, do a blood test and check your levels. Yeah, and just get with a good practitioner. You know, there's... So the cool thing now is that there are... Hormone replacement therapy has been around for a while. And so there are practitioners who've been doing it a long, long time, and they just know more because it's all they do. Yeah.
You know, that's all they ever do is they do that. And so when you get with a good practitioner who's doing hormone replacement therapy, they really know a lot about like kind of the tweaks and the ins and outs of how to do hormone replacement therapy. And so all that to say is that the longer we do anything, the better we get at it. And we're in a place now where there are practitioners who've done it for a long time and they know a lot. So, yeah. Yeah.
Okay, Joel, this is very good. And we have gone through the whole protocol and you had this major breakfast, the 1,000 calories at least. And you have been working like, because the offset...
you're waiting for the offset to happen. And how many hours are we supposed to sleep? And should we eat anything before that? Or how many hours should we not eat? What are your reflections? Yeah, so there is data talking about optimal sleep range. And it turns out it's about 7.25 hours. And anything below that, as you begin to get below seven and a quarter hours, there are measurable deficiencies of things or measurable pathologies that begin to pop up
And so there are researchers who've done scatter plots of this. And what they're able to see through these scatter graphs is that, yeah, there is an optimal sleep number. It's about seven and a quarter hours. And over that, you don't really get necessarily more benefits. But under that, you begin to see these scatter plots of growing pathologies and problems and all kinds of stuff. So yeah, definitely want to be shooting for about seven hours minimum with that. And should you eat anything before you go to bed? Yeah, this is a...
So this is a very divisive topic with a lot of opinions on it. And there is a school of thought that no, you shouldn't because and there's all kinds of great reasons why. And then there's another school of thought. The body's complex. Okay. Like it's not 100% understood how the body works. It's very complex. So what I like to do is inventory both sides of the argument usually, you know, and then what I found works is that very often there's truth on both sides of the argument and
I will apply things from both sides of the argument. So like the one side of the argument that, you know, that you shouldn't be eating before bed, I will do that, you know, kind of like on an ongoing basis. But then I personally know there's benefits to, from experience to eating certain foods and certain combinations before bed. Example,
So there's a whole sequence of biohacks to drive up testosterone during sleep. You can do the same thing with estrogen and you can do it during sleep, but a lot of it's based on how you eat in that last meal and what's in it.
So an example would be I would have some vitamin D in the morning. I would fast the early part of the day. Then at night, I would have a very heavy fat meal and then go to sleep and boom, you get massive hormone production with that. Okay. And it goes against everything that everybody's saying. Like you'll even look at research that says, well, actually, no, that shouldn't happen because if you have a high fat meal, it should suppress testosterone. Yeah, but they never measured what time of day when they did that research.
And I'm just telling you anecdotally, like the high fat meal with some supplements around it and all that, like it works. Like, I don't, you can't tell me it doesn't work cause I've done it and I've done it with lots of clients and thousands of people. So I know it works. So, um, all that to say, it just depends on what you're looking for or what you're looking to do. Like, again, it's biohacking. So when,
So biohacking takes us out of like, oh, in general, we should do this into like, well, what am I trying to do? If I'm trying to, like, I'll give you an example of something I might do. I'm going to do a really intense, I usually do a really intense workout on Saturday mornings. That's like for me, I do that. And so to set that up, I will have before the workout,
I'll have seawater with vitamin D, get this incredible workout from that. And then going into bedtime, I'm taking kind of a testosterone stack. So I'm having like, you know, zinc, magnesium, fenugreek, you know, all these things that help with testosterone. And then I'm having a high fat meal at bedtime. And so then when I go to sleep in my recovery, I'm getting like this nice bump of testosterone from doing that.
So that's biohacking. We're taking specific outcomes and creating hacks to make improvements. And the fun with biohacking is you can try it yourself and see if it works.
Really cool. Yeah, I love that. You can actually use these things to switch on your hormones as well. Do you measure? Do you use any of these devices to measure your sleep? Yes, I do. It's like anything else. It's a toy. So you play with it and then you get in into it and you get out of it. So I'll go into periods where I do. I have the wristband one. It's got the name of it. Whoop.
The movement. Maybe that's it. Yeah. And so anyways, I'll measure my sleep with that. The number one thing you have to measure, absolute most important thing if you're going to do that is you have to measure. And what I suggest to everybody, like when you first start anything, whether it's a fitness routine or biohacking, the very first thing you want to do is you want to get in and measure your O2 sat during sleep. That's the most important thing.
So, here's what's not generally known. So, when you look at your PaO2 and you look at like, you know, you're wearing a pulse ox or however you're going to do it and you're looking at sleep, the thing to understand is that the measure that you get for your serum oxygen saturation, that's a measure of like hemoglobin, okay? Saturation points. That's not tissue saturation. It's not the same thing, okay? So...
What happens is right about 91, going from 91, 90 to 89, the PAO2 measure, the measure of your serum oxygen sat is only going to drop three points. But going from 91 to 89, you drop 40 points in your tissue. So if you are dipping below like 91 in your sleep, your O2 sat, that's massive. That's major. You've got to get on that immediately. And I've done it with clients where they're dipping into the 80s during their sleep.
That's catastrophic. I mean, we're talking like nothing good comes from that. Nothing good will come from that. So that's the first thing you have to fix is if you are dipping below 91.90 in your O2 sat at night, you got to fix that. So the Oura Ring can actually measure this now. Yeah. Yeah. So that's great. We have good numbers, Aletta. Yes, we do. But we have been hacking our sleep for a long time.
time on the cut. I would like to do the protocol. I haven't done that. Oh, me too. Yeah. But thank you very much, Joel. To sum up, you have this protocol takes you a couple of hours to
uh you start in the morning because you need to have the big breakfast and then the goal is to sleep like a baby for 10 12 hours or so yeah that's that's basically it and it's yeah it's um it's kind of like a what's the word for it's a biohack but it's kind of like a next level biohack where you're you're putting a bunch of things together to get something very powerful like a really powerful thing what i suggest is
Go ahead, Alette. Yeah, I think that if you have this wonderful sleep, this will actually, yeah, you will do that the next day as well, as much as you can. So it's going to be like, the effect is going to be for the whole month, I think. You know how biohacking works is people try something and it works. And then in
they just double down and do it even more. Too much sometimes. We have to be careful. Yeah. But thank you very much for all your knowledge again. Yeah, great to... Amazing. Is there any new courses coming from you soon? Or you still have the coaching courses, but is there something happening? Are you writing a new book? Yeah, I have a new book
coming out. I'm going to start pre-sales in March and that's going to be the diet piece. And I'm pretty excited about it. There's so much confusion in diet. There's a few things I really want to put to bed for good. And most of what we have out there is I've been calling it 10 years ago nutrition. It's just so 10 years ago. It's so 10 years ago. It's like, I can't even believe that it's put out there. It's just...
It's so 10 years ago. That's all I can say. So new book coming out. And then I have a new... The third and final product coming out, which is my HMO product. And it's not just HMO. It's got some other goodies in there. And I'm very excited about it. And it almost didn't get made because there really isn't a business case for HMO. If you're going to use HMO properly... Think about this. You don't breastfeed the rest of your life. You breastfeed upfront in life...
It sets the immune system and then you wean off. Okay. That's how it's supposed to work. So in taking the immunity code HMO apple peel protocol, the idea is that you reset the gut. You get it approximating like a youthful gut. Okay. And then you maintain. So what that means in practice is that you have this 10, 12 day period up front. And then on an ongoing basis, you know, you don't...
like once a week, maybe, you know, you don't need it that much. Well, that doesn't really make for product sales if you're honest and you do it correctly. So for me, the thing that was the very first thing in my book is the last thing to come out with because I had to have all these other things in place to subsidize this product where it doesn't matter if I make money on it. I don't care. And so
With this new product, it kind of completes the circle. And so there'll be the young body, the young reds in this. And then you can do the gut reset. And then you can use the HMO product kind of intermittently just to maintain. And it's going to be pretty powerful. So I'm excited about that. And I'm excited that it's done the right way. There have been some people out there trying to kind of make money off the immunity code. And they're in the business of selling product. And so, hey, you should take this every day. And that's not the right way to do it. So...
No, so we do the breaths. We do every second day and the young body every second day. And then the HMO, should we do that every day and just for a period of time? Oh, yeah.
So if you're going to do the immunity code protocol, just basically what I've created is go to my Instagram, sign up for the young body challenge. And I've created the basic steps of the immunity code there and just follow them through for like the first, you know, you can literally go for the first 10 days doing that. And then it'll just step you through every piece of it, how to do it. But the young body and the young reds, that was meant to be like massive health. Like if I could take health and condense it down to two things, if you're, if you're doing the young body and the young reds and you're doing that with the diet, super healthy. Yeah.
super healthy. We have to ship those to Norway because we ordered them from you in the States now. So we have to get some kind of deal. It's coming. It's, it's coming. I got a, I got a, I got a Europe deal I'm working on and maybe I'll just, um, I'll have you guys be my, my Norway distributor. Uh, we'll see how it goes. Right. Okay. Well, uh, we'll put the links over, uh, under for your book, uh, to, to pre-order the book too. And, um,
We'll talk again soon, Joel. We will. Thank you so much. We'll talk when your new book is out. Yes, indeed. Great to see you, girls. Thank you. Thank you so much. Bye. Take care. Take care.
It was nice to have Joel Green on the line again. But we promise that on Thursday we will... He is very technical, he can do so much. So we will make a translation and a little recap for the Thursday episode. So you get it with you, a little in Norwegian as well. Yes, and it's very nice with the feedback. It's nice that we're taking a round in Norwegian when we have international guests.
For us to be able to learn as much as we do, and we have to get knowledge from abroad. Because this, the knowledge that Joel Green is sitting on, is completely unique. But in any case, today's episode was about his sleep, super sleep protocol. And he went pretty close through both the routines to...
for optimizing sleep, that you do this protocol one to two times a week. It seems really exciting, and to take a little reset, and I think the most important thing with this protocol is to keep the focus on your work tasks. You should actually work with your sleep. It's as important as going to train, as what you eat, and that you use two days a month to really...
I think it will have a very good influence on your better sleep the rest of the month, if you don't use the whole protocol. I think it's very nice that you point out that it's a job, nothing comes for free, but the effort you put into it will come back. And all of us, and all of you at home, you work with sleep, we know that, because we get messages from people, and we think it's super good, we do it ourselves.
But this is something new and something extra.
two to three hours of exercise, maybe two hours of exercise before you start in the morning. And we talk about supplements like GABA, Olamide, which is not available in Norway, magnesium, CBD, what was it again? Glucine and creatine as sex. And we are going to write down, or at least we are going to clearly come up with all the milligrams and grams he recommends. We talk about weight loss,
Yeah, and we're talking about eye masks, and this with connecting everything via Wi-Fi, and making sure that you don't have the power on if you have screens that hang on the other side of your wall. Yeah, and nose tape, which you're going to test tonight.
Happy biohacking!
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