"what the research says is that people who are having sex within a few hours when they sleep have better markers of sleep and recovery so does masturbation not have the same implications well what was ..."

"Kristen why do you do the work that you do I am uh irrationally passionate about human flourishing and the Frameworks policies basically determinants of of human flourishing and um yeah I've kind of d..."

"understanding some of these extreme professions and and crafts and and what the physiology and the psychology looks like we can then kind of abstract and and and I think in some ways generalize what t..."

"stable the sleep wake the Sleep onset and offset of these soldiers um the higher levels of positive psychological functioning so work place resilience um uh less homesickness more feelings of control ..."

"this clock regulates every cell in my body cell tissue organ okay and it releases it controls the release of a chemical which makes those cells organs every part of my body do stuff yeah so it is your..."

"means that I have you are at risk for some of the and it you know it's not going to happen tomorrow but if you continue on that pattern that I just described red you are putting yourself at increased ..."

"body loves regularity and and that's and the problem is modity is not set up for that you know we have access you know I think all the Circadian research um unfortunately was done after the Advent of ..."

"we have food whenever we want it we can order I can order a cookie at 3:00 a.m. if I want to eat cookie at 3 a.m. and I can watch YouTube video the D CEO for example like And subscribe at any hour of ..."

"like that is how powerful these light dark signals are to our body and I I think that just those two examples are really compelling in that you know we're we have evolved to kind of wake up and fall a..."

"time you spend in bed does doesn't necessarily predict how long you live it is the degree to which you stabilize when you go to bed and when you wake up that predicts mortality what did they find what..."

"the story growth hormones yes yes and uh typically you know if you're not going to sleep uh if you're going to sleep late you will not release a human growth hormone um as uh you'll get less of a Boli..."

"first how consistent are you with your sleep I'm very consistent I heard that in 2017 you started trying to sleep within sort of 25 to 30 minutes um every single day y the same sleeping window that's ..."

"your routine there how do you ensure that happens because yeah so the the key to that is stabilizing when I wake up so even when I travel and I do travel and I I travel internationally I travel to the..."

"you know whenever I talk about these subjects the rebuttal I get is one you might be able to predict it's from a group of people that I can't yet relate to yeah do you know who I'm talking about um pa..."

"literature there's time restricted eating and there's time restricted feeding um and time restricted feeding generally if you're reading the literature is going to refer to Mouse models time to eating..."

"there's no question that uh and we we know this from from other research you're more primed to metabolize food um closer to when you wake up in the morning so earlier in the day you're going to be muc..."

"sleep so interesting because I've always wondered there was a time in my life where I routinely ate super late at night because I would work very very hard during the day I would basically forget to e..."

"p.m. had um significantly better metabolic outcomes and lost more weight um so again there's no calorie restriction component here you know they're all kind of eating similar diet similar macronutrien..."

"school of thought that says you should look at lights when you wake up in the morning my my partner always gets up in the morning walks out into the balcony and sits out there for 10 or 20 minutes in ..."

"again be able to tell our body our tissues and organs and cells and our and our body what it needs to do at that moment when I was at the headquarters in Boston um not so long ago I saw them working o..."

"sleep or at least that's what we tell ourselves I think if you perceive it as helpful it probably is you know and I think that's where and if your objective data shows that you're getting you know the..."

"the positive circadian rhythm body clock loving side yeah so if people are trying to develop new habits you have to understand how that new habit links to your values so the things that you believe in..."

"um I think you know create um a situation where yeah I don't know how to say this that like just say it yeah I mean I think you know for me um you know I I grew up in a in a household where you know m..."

"I and I I never want to like project my values onto other folks but but I think that's always been like a the core of like why I do what I I do is and the reason why I coached for so long is I just lo..."

"help accelerate some of that wisdom and keep people from experiencing I think some of the pain that I felt you know it's worth it to me it's the most incred incredible incredible thing that you've com..."

"I had a conversation with some of my best friends I said this on a podcast a couple of couple of months ago and one of my friends was an alcoholic so he managed to um quit alcohol and he's writing a b..."

"have this podcast I thought you know I'll just try and quit and see if see what the implications are for my life alcohol Health circadian rhythms what are you what's your perspective on all of this we..."

"about I think choices become a lot clearer like there's way way more clarity about how to live your life um in in the micro which is really what we're talking about these just many choices throughout ..."

"becomes very clear but it helps me to socialize Kristen yeah if if you need alcohol to bond or to you know form a connection there's probably something else going on that is unaddressed in from my per..."

"you what's the implications for our Cadian rhythms that we've been talking about yeah it's mainly because it impacts sleep it's going to impact when you go to bed and when you wake up um so I think th..."

"reading some research from the Sleep foundation and it says that a 2007 study with 29 young adults found that moderate doses of alcohol up to 1 hour before bedtime reduced Mel Onin production by nearl..."

"oh yeah it's I mean we see it is we just finished this analysis actually looking at alcohol and markers of recovery so heart rate variability and heart rate and literally with every drink it is just t..."

"they keep like the whoop Journal I it's called yeah so it's a go mine of information actually really yeah what have you learned from that in terms of alcohol I imagine that's where a lot of the conclu..."

"and that's relying on self-reporting right so I wonder if there's biases in what there might there might be yeah people that had 10 drinks think they had four but I think yeah exactly I don't really r..."

"average I mean that's terrifying I know is anybody is anybody trying to Sol for that yeah I mean that's a lot of the work that I do is is looking at shift work you know and trying to understand you kn..."

"effects but it's it's it's it's a tough problem to solve it's not just I guess it's not just that those individuals will die you know on average 15 years earlier but their quality of life I imagine wo..."

"that increases 17% and this was more pronounced than individuals who were already vulnerable so kind of coming back to circadian disrup ion being present in 100% of mental health issues we can see whe..."

"moment stress can be and to activate the parastic branch of the nervous system can be really powerful so you know I kind of call these mini moments of deactivation so doing that proactively for folks ..."

"doing the physiological sigh for example which we know has emerged as being the most efficacious breath work technique in the moment to reduce not only in the moment anxiety and stress but actually yo..."

"mean there's a relationship you know we know that with every 45 minutes of sleep deprivation acur on the W platform we see a 5 to 10% next day decrease in mental control mental control executive funct..."

"at business Executives so CEO types um and we we basically looked at um it was this this one was a six-month study um looking at two different cohorts uh both you know I think equal distribution betwe..."

"sleep debt acred and and some of these folks were carrying a couple hours of sleep debt so and there was a linear relationship between the amount of psychological safety and the amount of of sleep tha..."

"performance and what emerged in that study is being most predictive of team performance was the degree to which the team had psychological safety felt safe in their environment to kind of show up as t..."

"the list it's fascinating and as it relates to sort of accident and injury is there a correlation between sort of injury of oneself and accidents you commit on others correlation between that and slee..."

"it's uh yeah I mean we look when we think about you know sleep it's it's we're not getting better at it as a society and I and I think we're we're kind of coming at this conversation from the long the..."

"that's sustained that's right which is crazy yeah it is yeah and you know I'm so grateful that I think folks are finally realizing that sleep is the greatest natural performance enhancer that we have ..."

"implications do I um we didn't we didn't see big effects with masturbation are people reporting that they're onop they sure are they are I should say that it is complet completely optional to track so..."

"that might be why we see these strong effects when you're having sex with a partner or a spouse um is is that you're you're getting this benefit of this this beautiful connection with your partner and..."

"environmental stress and in kind of a a more High performing way I suppose is the best way to say it so um heart variability is is kind of a measure of that ability to adapt to your environment in a f..."

"was consistent yeah it would be better I know in all other cases it is but in the case of heart R variability it's very counterintuitive and what's great is hearty variability is is modifiable to a de..."

"very hard to compare because of all of that um but then just genetics heart size um gender like all those things a biological sex all those things have an impact on um on your heart variability on you..."

"age but I think why people are obsessed about it is it's just it is a really good marker of just the overall state of your mental physical and emotional health do women and men have variance in their ..."

"throughout the day really important as we go we want to eat a bulk of our calories in the morning you know lots and lots of protein um we want to make sure that we get lots of protein I think folks do..."

"train a few times a week that would be a way to maximize interplay between the cardiovascular and the nervous system right there is definitely way to train to do that and what I just described will ki..."

"important we we we obstain um for alcohol and then I would say you know spending sufficient time in bed is be really important that is not accumulating uh sleep debt what about having friends yes conn..."

"question that sedentary Behavior you know I think where we go wrong is we think I can wake up and work out for an hour and then that gives me license to sit for the rest of the day but but we know tha..."

"and HRV as I say is super important because it's linked to all of these Health markers it's linked to immunity it's linked to all of these things that really really matter um and one of the there was ..."

"Focus the psychological element of health and HRV and all and sleep and all these things that we've talked about like Stress and Anxiety you're currently finishing a PhD in Psychology right that's rig..."

"physiologically I there's this um author called sha Anker oh Shan Aker yeah from Harvard his name yeah AER he does a lot of work on this idea of growth mindset as a way to sort of counteract stress wh..."

"if leaders can adopt that and understand the importance of setting of creating an infrastructure where you tap into the person's individual values and how that relates to the task you have motivation ..."

"be a tiny tiny tiny decision yeah and and I think that's like a lot of the work I I'm doing right now is trying to figure out what is that actual taxonomy though if someone really wants to make change..."

"there and I think the downstream effect of just those two things is is is pretty profound and then I you know I think in in parallel just figuring out who who do you actually want to be in the world l..."

"take or what medium did you use is that a vision board or something oh just like yeah pen and paper I mean I have yeah I mean I Evernote you know I I I revisit this quarterly um you know what do I val..."

"this look like in action like what are the things that I can do that I can practice to live these values and then it's having an outlet for those things what what kind of things do I need to do you kn..."

"that's how I evaluated my environment when I was coaching collegiately it was like are we living our values and when you do that you you kind of always you always win you know and I it has a you know ..."

"that Kristen we have a closing tradition on this podcast where the last guest leaves a question for the next guest not knowing who they're going to be leaving it for the question that has been left fo..."