{"version":"1.0.0","segments":[{"speaker":"Muscle Deficient Vegan","startTime":0.02,"endTime":3.14,"body":"Welcome to the Deficient Vegans podcast. This is episode 45."},{"speaker":"Muscle Deficient Vegan","startTime":3.32,"endTime":6.7,"body":"I'm the muscle deficient vegan here with the protein deficient vegan. Do you want to say hi?"},{"speaker":"Protein Deficient Vegan","startTime":7.18,"endTime":7.54,"body":"Hello."},{"speaker":"Muscle Deficient Vegan","startTime":8.14,"endTime":12.28,"body":"Hi, everybody. This week, we're going to talk about how to improve your sleep environment."},{"speaker":"Muscle Deficient Vegan","startTime":12.54,"endTime":15.82,"body":"And then we'll also cover our myth of the week this week, which is that for"},{"speaker":"Muscle Deficient Vegan","startTime":15.82,"endTime":18.74,"body":"lifting weights, high reps tone and low reps bulk."},{"speaker":"Protein Deficient Vegan","startTime":19.34,"endTime":20.04,"body":"I've heard that."},{"speaker":"Muscle Deficient Vegan","startTime":20.28,"endTime":25.54,"body":"Yeah, I think that's pretty common. So we'll talk about it. But first up, new news. New news."},{"speaker":"Muscle Deficient Vegan","startTime":26.16,"endTime":30.44,"body":"So the first piece of news we have is that a Swiss court ruled that the word"},{"speaker":"Muscle Deficient Vegan","startTime":30.44,"endTime":32.8,"body":"milk cannot be used on plant-based products."},{"speaker":"Protein Deficient Vegan","startTime":33.38,"endTime":34.36,"body":"That's so stupid."},{"speaker":"Muscle Deficient Vegan","startTime":34.78,"endTime":39.48,"body":"Yeah, it's really kind of silly. I guess they said also you can't use variants"},{"speaker":"Muscle Deficient Vegan","startTime":39.48,"endTime":43.22,"body":"of the word milk, like M-Y-L-K, or one of the products that was involved in"},{"speaker":"Muscle Deficient Vegan","startTime":43.22,"endTime":45.7,"body":"the lawsuit actually used M-Asterisk-L-K."},{"speaker":"Muscle Deficient Vegan","startTime":46.16,"endTime":48.78,"body":"It was kind of like, I can't believe it's not butter. I think it was called"},{"speaker":"Muscle Deficient Vegan","startTime":48.78,"endTime":51.14,"body":"like, this is not milk with a star, something like that."},{"speaker":"Protein Deficient Vegan","startTime":51.34,"endTime":55.18,"body":"I just feel like this is so dumb because if it says oat in front of it,"},{"speaker":"Protein Deficient Vegan","startTime":55.4,"endTime":57.34,"body":"I'm going to assume that doesn't come from a cow."},{"speaker":"Protein Deficient Vegan","startTime":57.5,"endTime":61.7,"body":"So I don't really know how it's taking business away from dairy milk."},{"speaker":"Muscle Deficient Vegan","startTime":61.96,"endTime":65.66,"body":"No, I agree. I don't know who's like being impacted here. People just go into"},{"speaker":"Muscle Deficient Vegan","startTime":65.66,"endTime":67.9,"body":"the milk aisle and grab things randomly."},{"speaker":"Muscle Deficient Vegan","startTime":68.58,"endTime":71.92,"body":"I don't get it really. Like every other food in a grocery store,"},{"speaker":"Muscle Deficient Vegan","startTime":72.06,"endTime":73.94,"body":"you have to read the label and see what it is."},{"speaker":"Protein Deficient Vegan","startTime":74.18,"endTime":74.46,"body":"Yeah."},{"speaker":"Muscle Deficient Vegan","startTime":74.56,"endTime":76.66,"body":"So where's the confusion even come in here?"},{"speaker":"Protein Deficient Vegan","startTime":76.76,"endTime":83.14,"body":"Right. And it's like, are they going to come after cheese and like chicken, plant-based meat?"},{"speaker":"Muscle Deficient Vegan","startTime":83.44,"endTime":86.34,"body":"Right. And then how does like coconut milk and stuff roll into this?"},{"speaker":"Protein Deficient Vegan","startTime":86.36,"endTime":88.26,"body":"Yeah, because coconut milk's been around for a while."},{"speaker":"Muscle Deficient Vegan","startTime":88.4,"endTime":88.66,"body":"Yeah."},{"speaker":"Protein Deficient Vegan","startTime":89.16,"endTime":92.9,"body":"So. It just doesn't make sense to me. I don't really see how it's harming anyone. Yeah."},{"speaker":"Protein Deficient Vegan","startTime":93.6,"endTime":99.12,"body":"I don't know. The dairy industries are wild the way they can lobby for the dumbest shit."},{"speaker":"Muscle Deficient Vegan","startTime":99.3,"endTime":99.48,"body":"Yeah."},{"speaker":"Muscle Deficient Vegan","startTime":100.39,"endTime":103.31,"body":"So, anyway, yeah, that is the new Swiss law, apparently."},{"speaker":"Protein Deficient Vegan","startTime":104.27,"endTime":104.67,"body":"Nice."},{"speaker":"Muscle Deficient Vegan","startTime":104.91,"endTime":110.73,"body":"Yeah. Next up, Impossible Foods was ordered to pay an endurance influencer just"},{"speaker":"Muscle Deficient Vegan","startTime":110.73,"endTime":112.65,"body":"over $3 million for trademark infringement."},{"speaker":"Protein Deficient Vegan","startTime":113.15,"endTime":117.17,"body":"Yeah, I saw this. I think it's a non-vegan endurance influencer, right?"},{"speaker":"Muscle Deficient Vegan","startTime":117.31,"endTime":117.93,"body":"Yeah, I think so."},{"speaker":"Protein Deficient Vegan","startTime":119.03,"endTime":120.59,"body":"You don't mess around with trademarks."},{"speaker":"Muscle Deficient Vegan","startTime":120.93,"endTime":125.33,"body":"Yeah. So, I guess he had been using Impossible as a brand name for a little while. Yeah."},{"speaker":"Muscle Deficient Vegan","startTime":125.49,"endTime":128.57,"body":"And then Impossible Foods came around, and he ended up sending them a cease"},{"speaker":"Muscle Deficient Vegan","startTime":128.57,"endTime":131.37,"body":"and desist. And he was like, only use, you can only use Impossible for like"},{"speaker":"Muscle Deficient Vegan","startTime":131.37,"endTime":133.23,"body":"plant-based food because I don't make those, whatever."},{"speaker":"Muscle Deficient Vegan","startTime":133.81,"endTime":136.91,"body":"But then I guess they expanded and it kind of turned into a lawsuit."},{"speaker":"Muscle Deficient Vegan","startTime":137.19,"endTime":141.29,"body":"And a jury decided that Impossible did kind of intentionally infringe on his"},{"speaker":"Muscle Deficient Vegan","startTime":141.29,"endTime":142.55,"body":"trademark and awarded him."},{"speaker":"Protein Deficient Vegan","startTime":143.15,"endTime":147.03,"body":"Yeah, that feels like a little bit icky, you know, just because like you're"},{"speaker":"Protein Deficient Vegan","startTime":147.03,"endTime":151.17,"body":"a smaller like influencer and then this large brand is going to come and just"},{"speaker":"Protein Deficient Vegan","startTime":151.17,"endTime":154.65,"body":"like, like you already filed for trademark and stuff."},{"speaker":"Muscle Deficient Vegan","startTime":154.83,"endTime":155.01,"body":"Right."},{"speaker":"Protein Deficient Vegan","startTime":155.37,"endTime":158.79,"body":"Not that I'm like siding with non-vegan influencers, but like, I don't know."},{"speaker":"Protein Deficient Vegan","startTime":158.97,"endTime":162.03,"body":"We have protein-efficient vegan trademarked and I'd be pretty pissed if a company"},{"speaker":"Protein Deficient Vegan","startTime":162.03,"endTime":164.81,"body":"came out and started trying to use it."},{"speaker":"Muscle Deficient Vegan","startTime":165.11,"endTime":168.75,"body":"Yeah. And apparently Impossible was aware of his trademark and they had filed,"},{"speaker":"Muscle Deficient Vegan","startTime":168.93,"endTime":171.01,"body":"I guess, before a lawsuit to try"},{"speaker":"Muscle Deficient Vegan","startTime":171.01,"endTime":174.91,"body":"to basically hijack it and say they had superior rights to it and that it"},{"speaker":"Protein Deficient Vegan","startTime":174.91,"endTime":177.95,"body":"Worked out for them. Oh, that's shitty. Yeah. Impossible is not even that good"},{"speaker":"Protein Deficient Vegan","startTime":177.95,"endTime":179.97,"body":"of a name. Just come up with a different name, guys."},{"speaker":"Muscle Deficient Vegan","startTime":180.15,"endTime":182.83,"body":"Right. So, yeah. They had a different name. They actually changed to Impossible."},{"speaker":"Protein Deficient Vegan","startTime":183.11,"endTime":187.13,"body":"Oh, I remember this. Yeah, what was their original name? It wasn't very good."},{"speaker":"Muscle Deficient Vegan","startTime":188.91,"endTime":190.15,"body":"Noxolotl, something like that,"},{"speaker":"Protein Deficient Vegan","startTime":190.19,"endTime":191.33,"body":"I think. Oxolotl?"},{"speaker":"Muscle Deficient Vegan","startTime":191.43,"endTime":193.81,"body":"Something like that. It was something really strange."},{"speaker":"Protein Deficient Vegan","startTime":194.05,"endTime":198.55,"body":"Yeah. I don't know. I feel like Impossible's not even that good of a name to"},{"speaker":"Protein Deficient Vegan","startTime":198.55,"endTime":200.97,"body":"get in a battle over. Yeah. Lots of good name options."},{"speaker":"Muscle Deficient Vegan","startTime":201.25,"endTime":206.95,"body":"Yeah, especially, I don't know. It's kind of the trend of starting your company as a single word."},{"speaker":"Muscle Deficient Vegan","startTime":207.11,"endTime":209.35,"body":"You have to know you're going to run into trouble at some point."},{"speaker":"Protein Deficient Vegan","startTime":209.39,"endTime":214.95,"body":"Oh, for sure. You know, one that's not very popular that I like is Unmeat."},{"speaker":"Protein Deficient Vegan","startTime":215.79,"endTime":219.01,"body":"They sell like those canned meats. I think that's kind of fun, Unmeat. Yeah."},{"speaker":"Protein Deficient Vegan","startTime":220.13,"endTime":222.31,"body":"I also think, like, beyond isn't the greatest."},{"speaker":"Muscle Deficient Vegan","startTime":222.55,"endTime":222.77,"body":"Yeah."},{"speaker":"Protein Deficient Vegan","startTime":223.33,"endTime":226.07,"body":"I don't know. It doesn't really tell me what you're doing. Right."},{"speaker":"Protein Deficient Vegan","startTime":226.21,"endTime":229.09,"body":"I feel like there are better words you could have used."},{"speaker":"Muscle Deficient Vegan","startTime":229.29,"endTime":232.39,"body":"Yeah, yeah. So anyway, good for that guy. You know, trademarks are good."},{"speaker":"Protein Deficient Vegan","startTime":232.61,"endTime":233.23,"body":"Get your money."},{"speaker":"Muscle Deficient Vegan","startTime":233.39,"endTime":236.53,"body":"And he went through all the trouble to file a trademark way before this impossible thing."},{"speaker":"Protein Deficient Vegan","startTime":236.63,"endTime":240.73,"body":"Yeah. I think it's kind of, like, shitty that they had already gotten a warning"},{"speaker":"Protein Deficient Vegan","startTime":240.73,"endTime":243.73,"body":"from him and then, like, intentionally went and broke it because they thought they..."},{"speaker":"Protein Deficient Vegan","startTime":244.24,"endTime":245.94,"body":"had a bigger dick they could swing, I guess."},{"speaker":"Muscle Deficient Vegan","startTime":246.1,"endTime":248.62,"body":"Yeah. Jury agreed, I guess."},{"speaker":"Protein Deficient Vegan","startTime":248.8,"endTime":249.5,"body":"You reap what you sow."},{"speaker":"Muscle Deficient Vegan","startTime":250.48,"endTime":255.58,"body":"And then last up, there's a company called Plant Ahead that made a new vegan fresh mozzarella."},{"speaker":"Muscle Deficient Vegan","startTime":255.94,"endTime":259.36,"body":"So they've been making a, I guess, normal mozzarella. I don't know what the"},{"speaker":"Muscle Deficient Vegan","startTime":259.36,"endTime":260.56,"body":"opposite of fresh mozzarella is."},{"speaker":"Muscle Deficient Vegan","startTime":261.06,"endTime":264.22,"body":"But a normal mozzarella for about a year now. And they were working with a bunch"},{"speaker":"Muscle Deficient Vegan","startTime":264.22,"endTime":267.3,"body":"of pizzerias. I think they said they had it in like 30 different pizza shops."},{"speaker":"Muscle Deficient Vegan","startTime":267.6,"endTime":271.24,"body":"And it was really well received. So now they've made a fresh mozzarella,"},{"speaker":"Muscle Deficient Vegan","startTime":271.46,"endTime":274.76,"body":"which there was a quote in the article that said, we're the first company with"},{"speaker":"Muscle Deficient Vegan","startTime":274.76,"endTime":275.98,"body":"a vegan fresh mozzarella"},{"speaker":"Protein Deficient Vegan","startTime":275.98,"endTime":281.78,"body":"Yeah which they're definitely not because we we buy cheese and thank you's fresh"},{"speaker":"Protein Deficient Vegan","startTime":281.78,"endTime":285.44,"body":"mozzarella and whole foods which is really good by the way yeah and it's chicago"},{"speaker":"Protein Deficient Vegan","startTime":285.44,"endTime":287.72,"body":"based so we're always excited to support her right."},{"speaker":"Muscle Deficient Vegan","startTime":287.72,"endTime":290.88,"body":"Yeah and even in the article it said that there's other companies doing this"},{"speaker":"Muscle Deficient Vegan","startTime":290.88,"endTime":293.36,"body":"in europe already it's kind of new to america but we've definitely"},{"speaker":"Protein Deficient Vegan","startTime":293.36,"endTime":296.28,"body":"Seen it i mean yeah maybe cheese and thank you is just a smaller company so"},{"speaker":"Protein Deficient Vegan","startTime":296.28,"endTime":301.14,"body":"they didn't think about that but they they are in whole foods yeah um but if"},{"speaker":"Protein Deficient Vegan","startTime":301.14,"endTime":305.4,"body":"you're wondering what fresh mozzarella is it's like the ones in the ball yeah the ball mozzarella,"},{"speaker":"Protein Deficient Vegan","startTime":307.68,"endTime":311.82,"body":"the fresh mozzarella is like a little softer yeah yeah it's the mozzarella they"},{"speaker":"Protein Deficient Vegan","startTime":311.82,"endTime":317.96,"body":"use on like a margarita pizza right the the dollops yeah the dollops margaritas i love margarita pizzas."},{"speaker":"Muscle Deficient Vegan","startTime":318.52,"endTime":322.7,"body":"Speaking of dollops of mozzarella uh you know we're near chicago and we just"},{"speaker":"Muscle Deficient Vegan","startTime":322.7,"endTime":326.02,"body":"tried a pizza place in chicago that we hadn't tried before because we didn't"},{"speaker":"Muscle Deficient Vegan","startTime":326.02,"endTime":327.88,"body":"realize they had vegan pizza and it is demos"},{"speaker":"Protein Deficient Vegan","startTime":327.88,"endTime":329.6,"body":"It's so good they have."},{"speaker":"Muscle Deficient Vegan","startTime":329.6,"endTime":331.4,"body":"Really good dollops of vegan"},{"speaker":"Protein Deficient Vegan","startTime":331.4,"endTime":334.26,"body":"Mozzarella oh my god okay there's"},{"speaker":"Protein Deficient Vegan","startTime":334.26,"endTime":338.72,"body":"been a kitchen 17 sized hole in my heart since they closed which was."},{"speaker":"Muscle Deficient Vegan","startTime":338.72,"endTime":340.36,"body":"Another vegan pizzeria in chicago"},{"speaker":"Protein Deficient Vegan","startTime":340.36,"endTime":344.54,"body":"And this is like kind of filling it yeah it's really good and they have a i"},{"speaker":"Protein Deficient Vegan","startTime":344.54,"endTime":347.76,"body":"think they have a couple restaurants so if you're in chicago it's good it's"},{"speaker":"Protein Deficient Vegan","startTime":347.76,"endTime":352.86,"body":"not a fully vegan restaurant but they have a whole vegan menu pretty extensive menu yeah."},{"speaker":"Muscle Deficient Vegan","startTime":352.86,"endTime":355.28,"body":"Kitchen was like the deep dish style pizza"},{"speaker":"Protein Deficient Vegan","startTime":355.28,"endTime":359.0,"body":"It reminds me of Sbarro, like mall floppy pizza."},{"speaker":"Muscle Deficient Vegan","startTime":359.2,"endTime":359.42,"body":"Yeah."},{"speaker":"Protein Deficient Vegan","startTime":360.56,"endTime":363.5,"body":"It's thin floppy crust. Yeah. And it's really good."},{"speaker":"Protein Deficient Vegan","startTime":363.66,"endTime":367.48,"body":"And they make their own, it's like house-made vegan burrata."},{"speaker":"Protein Deficient Vegan","startTime":367.68,"endTime":368.6,"body":"I think it's cashew-based."},{"speaker":"Protein Deficient Vegan","startTime":369.0,"endTime":371.82,"body":"Yeah. Anyways, if you're ever in Chicago, you should go to Demos."},{"speaker":"Muscle Deficient Vegan","startTime":372.22,"endTime":375.82,"body":"Yeah. Okay. So let's get into the main segment here, which is about improving"},{"speaker":"Muscle Deficient Vegan","startTime":375.82,"endTime":377.02,"body":"your sleep environment."},{"speaker":"Muscle Deficient Vegan","startTime":377.26,"endTime":381.2,"body":"Now, this is mostly around like actually where you sleep and not necessarily"},{"speaker":"Muscle Deficient Vegan","startTime":381.2,"endTime":384.12,"body":"habits leading up to sleep, although there is a little bit of that included."},{"speaker":"Muscle Deficient Vegan","startTime":384.84,"endTime":387.04,"body":"First of all, why would you even care about improving your sleep?"},{"speaker":"Protein Deficient Vegan","startTime":387.04,"endTime":390.46,"body":"I mean, me, I think sleep's pretty important."},{"speaker":"Muscle Deficient Vegan","startTime":390.84,"endTime":393.72,"body":"Yeah. It definitely feels important, right?"},{"speaker":"Protein Deficient Vegan","startTime":393.78,"endTime":394.14,"body":"It does, yeah."},{"speaker":"Muscle Deficient Vegan","startTime":394.14,"endTime":395.1,"body":"I do like sleeping."},{"speaker":"Protein Deficient Vegan","startTime":395.28,"endTime":396.62,"body":"I love sleeping."},{"speaker":"Muscle Deficient Vegan","startTime":397.0,"endTime":397.42,"body":"Mm-hmm."},{"speaker":"Protein Deficient Vegan","startTime":397.54,"endTime":398.42,"body":"I love it."},{"speaker":"Muscle Deficient Vegan","startTime":400.12,"endTime":403.84,"body":"So there are a lot of reasons. One of the big ones is that chronic lack of sleep,"},{"speaker":"Muscle Deficient Vegan","startTime":403.84,"endTime":406.8,"body":"and lack of sleep is considered less than six or seven hours every night."},{"speaker":"Protein Deficient Vegan","startTime":406.96,"endTime":410.62,"body":"I think that's for men, because I've seen recent stuff saying that women actually"},{"speaker":"Protein Deficient Vegan","startTime":410.62,"endTime":413.0,"body":"need more sleep than men. But, you know, we don't study women,"},{"speaker":"Protein Deficient Vegan","startTime":413.14,"endTime":414.46,"body":"so this is new information."},{"speaker":"Muscle Deficient Vegan","startTime":414.84,"endTime":419.5,"body":"Right. Well, if you're a woman getting six to six hours, you're definitely in chronic lack of sleep."},{"speaker":"Protein Deficient Vegan","startTime":419.72,"endTime":420.9,"body":"Yeah, you're so screwed."},{"speaker":"Muscle Deficient Vegan","startTime":421.12,"endTime":425.0,"body":"But that is associated with higher risk of many diseases like cardiovascular"},{"speaker":"Muscle Deficient Vegan","startTime":425.0,"endTime":430.48,"body":"disease, diabetes, obesity, high blood pressure, and then just generally all"},{"speaker":"Muscle Deficient Vegan","startTime":430.48,"endTime":433.82,"body":"cause mortality, which means like dying in any way, basically."},{"speaker":"Protein Deficient Vegan","startTime":434.14,"endTime":434.98,"body":"Dying earlier."},{"speaker":"Muscle Deficient Vegan","startTime":435.36,"endTime":435.78,"body":"Yeah. Yeah."},{"speaker":"Muscle Deficient Vegan","startTime":436.37,"endTime":440.97,"body":"It also can impair your immune function. There was a couple of studies that"},{"speaker":"Muscle Deficient Vegan","startTime":440.97,"endTime":445.39,"body":"people with the chronic lack of sleep were four times as likely to catch a cold"},{"speaker":"Muscle Deficient Vegan","startTime":445.39,"endTime":446.97,"body":"when they were exposed to a cold."},{"speaker":"Protein Deficient Vegan","startTime":447.15,"endTime":447.89,"body":"That's crazy."},{"speaker":"Muscle Deficient Vegan","startTime":448.25,"endTime":452.35,"body":"Yeah. This also extends to a vaccine response. So if you have chronic lack of"},{"speaker":"Muscle Deficient Vegan","startTime":452.35,"endTime":454.01,"body":"sleep, vaccines won't work as well for you."},{"speaker":"Protein Deficient Vegan","startTime":454.65,"endTime":456.71,"body":"Wow. That's crazy. Yeah."},{"speaker":"Muscle Deficient Vegan","startTime":456.89,"endTime":458.55,"body":"It's really important. Huh."},{"speaker":"Protein Deficient Vegan","startTime":459.13,"endTime":463.67,"body":"I never knew that. Every time I get a vaccine, though, especially the new COVID"},{"speaker":"Protein Deficient Vegan","startTime":463.67,"endTime":467.57,"body":"ones, they knock me out for a few days. So I'm definitely getting sleep when"},{"speaker":"Protein Deficient Vegan","startTime":467.57,"endTime":470.03,"body":"I'm getting my COVID vaccine."},{"speaker":"Muscle Deficient Vegan","startTime":470.37,"endTime":474.47,"body":"Yeah. Lack of sleep also causes cognitive impairment. So things like working"},{"speaker":"Muscle Deficient Vegan","startTime":474.47,"endTime":477.67,"body":"memory, decision making, reaction time and emotional regulation."},{"speaker":"Protein Deficient Vegan","startTime":477.97,"endTime":482.73,"body":"You know, what's funny about this is like, so I've worked at refineries and stuff."},{"speaker":"Muscle Deficient Vegan","startTime":482.89,"endTime":483.09,"body":"Yeah."},{"speaker":"Protein Deficient Vegan","startTime":483.29,"endTime":488.17,"body":"And, you know, the hourly workforce is on 12 hour shifts, but it really ends"},{"speaker":"Protein Deficient Vegan","startTime":488.17,"endTime":491.31,"body":"up being like a 12 and a half to a 13 hour shifts with handover and whatnot."},{"speaker":"Protein Deficient Vegan","startTime":491.31,"endTime":493.81,"body":"And then you have like commute time."},{"speaker":"Protein Deficient Vegan","startTime":493.95,"endTime":498.03,"body":"Yeah. But this has always blown my mind because it's like, you're making your"},{"speaker":"Protein Deficient Vegan","startTime":498.03,"endTime":503.49,"body":"hourly workforce basically have like 14 hours total of like commuting and being at work."},{"speaker":"Protein Deficient Vegan","startTime":503.55,"endTime":506.87,"body":"And then they have like no time to get actual sleep and they're performing these"},{"speaker":"Protein Deficient Vegan","startTime":506.87,"endTime":511.07,"body":"like super important functions to prevent huge safety events."},{"speaker":"Protein Deficient Vegan","startTime":511.27,"endTime":513.31,"body":"And I'm just like, why are we on 12 hour shifts?"},{"speaker":"Muscle Deficient Vegan","startTime":513.43,"endTime":516.43,"body":"I think that happens with hospital staff too. Yeah. Long shifts back to back."},{"speaker":"Protein Deficient Vegan","startTime":516.53,"endTime":517.25,"body":"Oh yeah. Yeah."},{"speaker":"Protein Deficient Vegan","startTime":517.97,"endTime":520.63,"body":"It's like, why are we doing this to all these important jobs?"},{"speaker":"Protein Deficient Vegan","startTime":521.13,"endTime":522.33,"body":"Especially because like they're"},{"speaker":"Protein Deficient Vegan","startTime":522.33,"endTime":525.39,"body":"also swapping between night shift and day shift and all that stuff."},{"speaker":"Protein Deficient Vegan","startTime":525.65,"endTime":528.11,"body":"Yeah. Anyway, corporate greed is real. Yeah. Continue."},{"speaker":"Muscle Deficient Vegan","startTime":528.51,"endTime":532.41,"body":"There was a study that showed even just restricting to just six hours of sleep,"},{"speaker":"Muscle Deficient Vegan","startTime":532.59,"endTime":535.61,"body":"which I bet a lot of people listening to this think six hours of sleep."},{"speaker":"Muscle Deficient Vegan","startTime":535.75,"endTime":537.77,"body":"That's like good. That's normal. That's what I sleep."},{"speaker":"Muscle Deficient Vegan","startTime":537.97,"endTime":542.37,"body":"So six hours of sleep produced a cognitive deficit, which basically means like"},{"speaker":"Muscle Deficient Vegan","startTime":542.37,"endTime":546.21,"body":"your ability to think that was comparable to being legally drunk."},{"speaker":"Protein Deficient Vegan","startTime":546.51,"endTime":549.77,"body":"That's crazy. That's really crazy."},{"speaker":"Protein Deficient Vegan","startTime":550.03,"endTime":554.63,"body":"Yeah. I think also like a lot of parents. Yeah. They're not getting a lot of sleep. For sure. Wow."},{"speaker":"Muscle Deficient Vegan","startTime":554.97,"endTime":555.77,"body":"Yeah. Very impactful."},{"speaker":"Protein Deficient Vegan","startTime":556.55,"endTime":560.41,"body":"This is why we're not having kids. I like sleep too much."},{"speaker":"Muscle Deficient Vegan","startTime":561.45,"endTime":566.13,"body":"And then long term, there's an association with accelerated cognitive decline and even Alzheimer's."},{"speaker":"Muscle Deficient Vegan","startTime":566.55,"endTime":571.55,"body":"Wow. So it can be really like chronic lack of sleep over time potentially could lead to Alzheimer's."},{"speaker":"Protein Deficient Vegan","startTime":572.79,"endTime":577.13,"body":"Yeah. Okay. So I think we've established you should be getting your sleep, right?"},{"speaker":"Muscle Deficient Vegan","startTime":577.37,"endTime":577.55,"body":"Yeah."},{"speaker":"Protein Deficient Vegan","startTime":577.55,"endTime":582.45,"body":"Now, how does napping work? Does that add to the hours or does that not really count?"},{"speaker":"Muscle Deficient Vegan","startTime":583.59,"endTime":586.67,"body":"I think it helps. I think it's better so that you really want to get like deep"},{"speaker":"Muscle Deficient Vegan","startTime":586.67,"endTime":589.79,"body":"sleep. So as long as you can get into deep sleep and a nap, I think it's good."},{"speaker":"Muscle Deficient Vegan","startTime":590.05,"endTime":593.71,"body":"Yeah. I remember reading once like if you're going to nap, try to do like 45"},{"speaker":"Muscle Deficient Vegan","startTime":593.71,"endTime":596.19,"body":"to 50 minutes to make sure you make it through all the sleep cycles."},{"speaker":"Protein Deficient Vegan","startTime":596.51,"endTime":600.55,"body":"Okay. So. Well, I don't have trouble with napping for 45 or 50 minutes."},{"speaker":"Protein Deficient Vegan","startTime":600.71,"endTime":602.45,"body":"It's more of like, can I keep in under two hours?"},{"speaker":"Muscle Deficient Vegan","startTime":602.65,"endTime":607.15,"body":"Yeah. It's definitely better than not napping if you're running behind on sleep."},{"speaker":"Protein Deficient Vegan","startTime":607.55,"endTime":609.77,"body":"Did your parents ever nap when you were kids?"},{"speaker":"Muscle Deficient Vegan","startTime":610.78,"endTime":613.84,"body":"No, I don't think so, actually. Really? Yeah, mine were always up and at it."},{"speaker":"Protein Deficient Vegan","startTime":613.98,"endTime":617.66,"body":"My dad is like a prolific Sunday afternoon napper. Yeah. Like,"},{"speaker":"Protein Deficient Vegan","startTime":617.72,"endTime":620.82,"body":"that was like his thing. Like, there was always going to be a nap on a Sunday afternoon."},{"speaker":"Muscle Deficient Vegan","startTime":621.64,"endTime":624.34,"body":"I don't think my parents ever napped. Really? I'm trying to think."},{"speaker":"Muscle Deficient Vegan","startTime":624.42,"endTime":626.46,"body":"I can't remember a time where my parents ever took a nap."},{"speaker":"Protein Deficient Vegan","startTime":626.6,"endTime":630.16,"body":"That's so funny. Because I remember it was like every Sunday my dad was like"},{"speaker":"Protein Deficient Vegan","startTime":630.16,"endTime":633.52,"body":"taking a nap and we were all like, be quiet. Dad's taking a nap."},{"speaker":"Protein Deficient Vegan","startTime":633.84,"endTime":636.78,"body":"And now I'm like, no, I get that. Yeah. I get napping now."},{"speaker":"Muscle Deficient Vegan","startTime":637.12,"endTime":640.9,"body":"I think in a lot of cultures it's the norm. I just, and I'm sure a lot of people"},{"speaker":"Muscle Deficient Vegan","startTime":640.9,"endTime":643.54,"body":"here do it, but I just, you know, I've never been a big napper either."},{"speaker":"Muscle Deficient Vegan","startTime":643.64,"endTime":646.74,"body":"Maybe it's just because of our family never took a nap, so I never really got in the habit."},{"speaker":"Protein Deficient Vegan","startTime":646.78,"endTime":647.86,"body":"I'm a big fan of naps."},{"speaker":"Muscle Deficient Vegan","startTime":650.32,"endTime":655.54,"body":"Yeah. And then kind of the last, the last reason, the last set of reasons you"},{"speaker":"Muscle Deficient Vegan","startTime":655.54,"endTime":659.04,"body":"should care about improving your sleep are for exercise recovery and muscle building."},{"speaker":"Muscle Deficient Vegan","startTime":659.5,"endTime":662.34,"body":"Now, these are a little less important than, you know, Alzheimer's."},{"speaker":"Protein Deficient Vegan","startTime":662.5,"endTime":663.3,"body":"Cognitive function."},{"speaker":"Muscle Deficient Vegan","startTime":663.92,"endTime":664.3,"body":"Vascular disease."},{"speaker":"Protein Deficient Vegan","startTime":664.7,"endTime":666.1,"body":"Not walking around like you're drunk."},{"speaker":"Muscle Deficient Vegan","startTime":666.48,"endTime":672.32,"body":"It's still important. So when you sleep, growth hormone is released during deep sleep."},{"speaker":"Muscle Deficient Vegan","startTime":672.6,"endTime":675.98,"body":"And growth hormone helps with tissue repair, muscle protein synthesis,"},{"speaker":"Muscle Deficient Vegan","startTime":676.18,"endTime":679.9,"body":"which basically means creating new muscle tissue, and fat metabolism,"},{"speaker":"Muscle Deficient Vegan","startTime":679.9,"endTime":683.68,"body":"which is how your body lets go of the fat to burn it off."},{"speaker":"Muscle Deficient Vegan","startTime":683.9,"endTime":688.16,"body":"So all those things are helped by the growth hormone that's released during deep sleep."},{"speaker":"Muscle Deficient Vegan","startTime":688.34,"endTime":691.88,"body":"So if you're not getting enough deep sleep specifically, then some of those"},{"speaker":"Muscle Deficient Vegan","startTime":691.88,"endTime":692.68,"body":"things are going to be impaired."},{"speaker":"Muscle Deficient Vegan","startTime":692.98,"endTime":695.92,"body":"Sleep restriction also causes a drop in testosterone for men."},{"speaker":"Muscle Deficient Vegan","startTime":695.92,"endTime":699.94,"body":"you have more muscle breakdown with sleep restriction. So your muscles are kind"},{"speaker":"Muscle Deficient Vegan","startTime":699.94,"endTime":703.8,"body":"of constantly in a state of like adding muscle tissue and breaking down muscle tissue."},{"speaker":"Muscle Deficient Vegan","startTime":704.12,"endTime":709.32,"body":"And so if you're in a deficit, as you're losing weight, you're trying to make"},{"speaker":"Muscle Deficient Vegan","startTime":709.32,"endTime":712.54,"body":"sure that you're not losing any more muscle tissue than you need to."},{"speaker":"Muscle Deficient Vegan","startTime":712.74,"endTime":715.28,"body":"So make sure muscle weight you're losing is coming from fat."},{"speaker":"Muscle Deficient Vegan","startTime":715.5,"endTime":719.34,"body":"So if you're missing out on sleep, more of that weight loss could be coming"},{"speaker":"Muscle Deficient Vegan","startTime":719.34,"endTime":721.88,"body":"from muscle mass and not from the fat where you want it to."},{"speaker":"Protein Deficient Vegan","startTime":722.44,"endTime":724.5,"body":"That would suck if you're working out. Yep."},{"speaker":"Muscle Deficient Vegan","startTime":725.32,"endTime":728.7,"body":"Also, kind of obviously, probably this is the most common thing people see if"},{"speaker":"Muscle Deficient Vegan","startTime":728.7,"endTime":731.3,"body":"they're actually working out is it causes reduced training performance."},{"speaker":"Muscle Deficient Vegan","startTime":731.68,"endTime":734.1,"body":"Yeah. So if you're not getting a lot of sleep, you're not doing very well in"},{"speaker":"Muscle Deficient Vegan","startTime":734.1,"endTime":738.5,"body":"the gym, your strength is down, how fast you get tired is, you know,"},{"speaker":"Muscle Deficient Vegan","startTime":738.62,"endTime":743.26,"body":"worse, your reaction time is worse, which can also lead to increased injury risk."},{"speaker":"Protein Deficient Vegan","startTime":743.56,"endTime":744.78,"body":"Oh, yeah, I can see that."},{"speaker":"Muscle Deficient Vegan","startTime":744.96,"endTime":747.84,"body":"Yeah. Reaction time and then something called proprioception,"},{"speaker":"Muscle Deficient Vegan","startTime":748.08,"endTime":750.58,"body":"which is basically you know where your body parts are and what they're doing."},{"speaker":"Protein Deficient Vegan","startTime":750.78,"endTime":753.96,"body":"What a big word. Yeah. I've never heard anyone use that word."},{"speaker":"Protein Deficient Vegan","startTime":754.12,"endTime":756.7,"body":"Yeah. Did you have to look up the definition? Did you know this word?"},{"speaker":"Muscle Deficient Vegan","startTime":756.86,"endTime":761.96,"body":"I knew that word. So that was part of the personal training courses or whatever. So I've heard of it."},{"speaker":"Protein Deficient Vegan","startTime":762.04,"endTime":763.38,"body":"Sounds like they could shorten it. I don't know."},{"speaker":"Muscle Deficient Vegan","startTime":763.54,"endTime":768.08,"body":"Yeah. It's basically, I know what my arm's doing. But you have less reaction"},{"speaker":"Muscle Deficient Vegan","startTime":768.08,"endTime":770.76,"body":"time and you're less aware of your body. So you increase your injury risk."},{"speaker":"Muscle Deficient Vegan","startTime":770.84,"endTime":775.14,"body":"They said there was a study that said sleeping less than eight hours was associated"},{"speaker":"Muscle Deficient Vegan","startTime":775.14,"endTime":777.84,"body":"with a 1.7 times more likely to get injured."},{"speaker":"Protein Deficient Vegan","startTime":778.42,"endTime":779.22,"body":"Wow. Yeah."},{"speaker":"Muscle Deficient Vegan","startTime":779.32,"endTime":785.5,"body":"That's pretty significant. Yep. And then the last thing is worse delayed onset muscle soreness."},{"speaker":"Muscle Deficient Vegan","startTime":785.6,"endTime":789.02,"body":"So when your muscles get sore after a workout and slower recovery between sessions."},{"speaker":"Muscle Deficient Vegan","startTime":789.62,"endTime":792.52,"body":"So sleep, very important for trying to keep your gym progress up."},{"speaker":"Muscle Deficient Vegan","startTime":792.6,"endTime":796.0,"body":"So you can make it to every session without being injured or tired or sore, whatever."},{"speaker":"Protein Deficient Vegan","startTime":796.36,"endTime":799.62,"body":"Well, let me ask you this question. Yeah. Okay. As a personal trainer,"},{"speaker":"Protein Deficient Vegan","startTime":800.38,"endTime":804.26,"body":"like there are a lot of people that wake up first thing in the morning and they go work out."},{"speaker":"Muscle Deficient Vegan","startTime":804.48,"endTime":804.68,"body":"Yeah."},{"speaker":"Protein Deficient Vegan","startTime":805.08,"endTime":809.08,"body":"What if you went to bed like two to three hours late? would you say skip that"},{"speaker":"Protein Deficient Vegan","startTime":809.08,"endTime":812.86,"body":"session and sleep in and get the extra sleep or what would you what would you say."},{"speaker":"Muscle Deficient Vegan","startTime":812.86,"endTime":817.32,"body":"Yeah i guess it depends on if it's a one-time thing i would definitely probably"},{"speaker":"Muscle Deficient Vegan","startTime":817.32,"endTime":822.92,"body":"say that like get to sleep um but if it's something that's like a habit i'm"},{"speaker":"Muscle Deficient Vegan","startTime":822.92,"endTime":825.92,"body":"not sure i mean you have to be working out and if that's the only time you can work out"},{"speaker":"Protein Deficient Vegan","startTime":826.92,"endTime":829.12,"body":"You're going to choose working out over getting good sleep."},{"speaker":"Muscle Deficient Vegan","startTime":829.26,"endTime":831.62,"body":"No, I mean, I guess if you're in a position where you're like,"},{"speaker":"Muscle Deficient Vegan","startTime":831.88,"endTime":835.22,"body":"do I sleep or do I never work out? I think the sleep is the more important thing"},{"speaker":"Muscle Deficient Vegan","startTime":835.22,"endTime":836.32,"body":"for your overall health."},{"speaker":"Muscle Deficient Vegan","startTime":836.9,"endTime":839.06,"body":"And then you just, I guess you just never work out. I don't know."},{"speaker":"Protein Deficient Vegan","startTime":839.2,"endTime":839.68,"body":"That's interesting."},{"speaker":"Muscle Deficient Vegan","startTime":839.92,"endTime":842.6,"body":"You have to try to be active as you can. But if you can't actually go to the"},{"speaker":"Muscle Deficient Vegan","startTime":842.6,"endTime":845.46,"body":"gym and get in a session because it would cut three hours out of your sleep"},{"speaker":"Muscle Deficient Vegan","startTime":845.46,"endTime":847.1,"body":"every night, then I don't think that's a good trade off."},{"speaker":"Protein Deficient Vegan","startTime":847.36,"endTime":847.62,"body":"Yeah."},{"speaker":"Muscle Deficient Vegan","startTime":847.88,"endTime":850.88,"body":"Yeah. Yeah, hopefully you don't end up in that position."},{"speaker":"Protein Deficient Vegan","startTime":851.2,"endTime":853.78,"body":"Yeah, I don't know. I just think of people on shift work. I feel like,"},{"speaker":"Protein Deficient Vegan","startTime":853.9,"endTime":855.2,"body":"or like people with kids, you know?"},{"speaker":"Muscle Deficient Vegan","startTime":855.38,"endTime":855.56,"body":"Yeah."},{"speaker":"Protein Deficient Vegan","startTime":855.56,"endTime":857.36,"body":"Where they just don't have much free time."},{"speaker":"Muscle Deficient Vegan","startTime":857.72,"endTime":861.34,"body":"That's hard. I don't think the benefit of a gym session would make up for like"},{"speaker":"Muscle Deficient Vegan","startTime":861.34,"endTime":864.26,"body":"sleeping that much less on a regular basis."},{"speaker":"Muscle Deficient Vegan","startTime":864.5,"endTime":866.92,"body":"Yeah. But I'm not 100% sure. I wouldn't think so."},{"speaker":"Protein Deficient Vegan","startTime":867.16,"endTime":867.44,"body":"Interesting."},{"speaker":"Muscle Deficient Vegan","startTime":867.76,"endTime":867.92,"body":"Yeah."},{"speaker":"Protein Deficient Vegan","startTime":868.56,"endTime":869.98,"body":"Something to ponder. Yeah."},{"speaker":"Muscle Deficient Vegan","startTime":870.22,"endTime":872.64,"body":"So now that you know why you should care about sleep a little bit,"},{"speaker":"Muscle Deficient Vegan","startTime":872.74,"endTime":876.14,"body":"let's talk about some of the things in the sleep environment that you can control"},{"speaker":"Muscle Deficient Vegan","startTime":876.14,"endTime":879.62,"body":"and, you know, how they affect your sleep. So the first big one is light."},{"speaker":"Muscle Deficient Vegan","startTime":880.86,"endTime":883.56,"body":"some of the things you want to try to do now this one is a little"},{"speaker":"Muscle Deficient Vegan","startTime":883.56,"endTime":888.32,"body":"bit of behavior is minimize screen use or blue light use right before you go"},{"speaker":"Muscle Deficient Vegan","startTime":888.32,"endTime":892.68,"body":"to bed and the reason for that is that blue light specifically suppresses your"},{"speaker":"Muscle Deficient Vegan","startTime":892.68,"endTime":897.64,"body":"melatonin production melatonin is kind of what makes you get tired and know"},{"speaker":"Muscle Deficient Vegan","startTime":897.64,"endTime":900.76,"body":"when you're going to go to sleep so if you're looking at blue light for a couple"},{"speaker":"Muscle Deficient Vegan","startTime":900.76,"endTime":901.84,"body":"of hours before you go to bed"},{"speaker":"Muscle Deficient Vegan","startTime":902.56,"endTime":905.7,"body":"your melatonin production doesn't really start ramping up until you stop looking"},{"speaker":"Muscle Deficient Vegan","startTime":905.7,"endTime":908.66,"body":"at the blue light and so you get tired later basically"},{"speaker":"Protein Deficient Vegan","startTime":909.3,"endTime":912.34,"body":"Hmm. I can be watching TV and get tired always."},{"speaker":"Muscle Deficient Vegan","startTime":912.68,"endTime":916.28,"body":"Yeah. I mean, it's not shutting it down. It's just depressing it."},{"speaker":"Protein Deficient Vegan","startTime":916.62,"endTime":919.22,"body":"My melatonin production must be high."},{"speaker":"Muscle Deficient Vegan","startTime":920.32,"endTime":925.3,"body":"So yeah, minimize screens. Some electronics have the option to remove blue light at a certain time."},{"speaker":"Protein Deficient Vegan","startTime":925.56,"endTime":928.58,"body":"Yeah, make sure your screen look kind of like weirdly orangey red."},{"speaker":"Muscle Deficient Vegan","startTime":928.74,"endTime":934.36,"body":"Yeah. So that can help. You can also use blue light blocker glasses, but these are kind of..."},{"speaker":"Protein Deficient Vegan","startTime":934.36,"endTime":935.52,"body":"A gimmick, man."},{"speaker":"Muscle Deficient Vegan","startTime":935.52,"endTime":938.58,"body":"They're a little bit of a gimmick because a lot of the ones they sell are basically"},{"speaker":"Muscle Deficient Vegan","startTime":938.58,"endTime":940.9,"body":"clear lenses, which don't really block a lot of blue light."},{"speaker":"Muscle Deficient Vegan","startTime":941.16,"endTime":944.28,"body":"And they're actually mostly sold for like eye strain and stuff,"},{"speaker":"Muscle Deficient Vegan","startTime":944.46,"endTime":946.3,"body":"which they don't actually have a lot of evidence for."},{"speaker":"Protein Deficient Vegan","startTime":946.6,"endTime":950.06,"body":"Yeah. No, I've tried some before. Yeah. Didn't see much of a difference."},{"speaker":"Muscle Deficient Vegan","startTime":950.76,"endTime":952.92,"body":"Yeah. So the one good thing they might be used for is sleep,"},{"speaker":"Muscle Deficient Vegan","startTime":953.08,"endTime":958.58,"body":"but you actually have to get the kind that are like pretty, pretty amber or amber or like an orange."},{"speaker":"Muscle Deficient Vegan","startTime":958.84,"endTime":962.04,"body":"So it's like it really changes the tone, kind of like what the screen does."},{"speaker":"Protein Deficient Vegan","startTime":962.04,"endTime":966.02,"body":"And I know you young people aren't getting those because I've only ever seen"},{"speaker":"Protein Deficient Vegan","startTime":966.02,"endTime":967.96,"body":"men over like 60 wearing those."},{"speaker":"Muscle Deficient Vegan","startTime":968.68,"endTime":972.2,"body":"So if you are going to try to use those for your blue light blocking at night,"},{"speaker":"Muscle Deficient Vegan","startTime":972.34,"endTime":974.32,"body":"they have to be like the actual amber lens."},{"speaker":"Protein Deficient Vegan","startTime":974.52,"endTime":974.68,"body":"Yeah."},{"speaker":"Muscle Deficient Vegan","startTime":976.14,"endTime":979.64,"body":"Also in rooms you use after sunset, you can use warm tones on your lights,"},{"speaker":"Muscle Deficient Vegan","startTime":979.86,"endTime":982.6,"body":"which is if you look on a light bulb case, they have like the temperature."},{"speaker":"Muscle Deficient Vegan","startTime":982.72,"endTime":986.12,"body":"Make sure it's under 2700 K to be a warm light."},{"speaker":"Muscle Deficient Vegan","startTime":986.3,"endTime":989.76,"body":"So that'll help you feel like you're, you know, more ready to go to sleep."},{"speaker":"Protein Deficient Vegan","startTime":989.76,"endTime":995.84,"body":"Yeah we have christmas lights hooked up to like um an alexa switch yeah and"},{"speaker":"Protein Deficient Vegan","startTime":995.84,"endTime":998.78,"body":"those are warm lights yeah so we turn those on at night and."},{"speaker":"Muscle Deficient Vegan","startTime":998.78,"endTime":1002.24,"body":"Then last uh pretty common i think people know about this is use blackout curtains or sleep"},{"speaker":"Protein Deficient Vegan","startTime":1002.24,"endTime":1006.66,"body":"Masks oh yeah blackout curtains come in clutch especially if you're you know"},{"speaker":"Protein Deficient Vegan","startTime":1006.66,"endTime":1010.1,"body":"sleeping during the day working night shift or something yeah and."},{"speaker":"Muscle Deficient Vegan","startTime":1010.1,"endTime":1014.38,"body":"Apparently even like one led in a room is enough to kind of throw you off a little bit"},{"speaker":"Protein Deficient Vegan","startTime":1014.38,"endTime":1015.86,"body":"So that's interesting yeah."},{"speaker":"Muscle Deficient Vegan","startTime":1017.26,"endTime":1021.68,"body":"Um, next up is temperature. So controlling the temperature in the room,"},{"speaker":"Muscle Deficient Vegan","startTime":1022.2,"endTime":1025.32,"body":"uh, cooler temperatures improve sleep quality and duration."},{"speaker":"Protein Deficient Vegan","startTime":1025.58,"endTime":1026.64,"body":"Oh, I believe that. Yeah."},{"speaker":"Muscle Deficient Vegan","startTime":1026.9,"endTime":1030.88,"body":"So ideally you would want the room to be around 65 to 68 degrees Fahrenheit."},{"speaker":"Protein Deficient Vegan","startTime":1031.24,"endTime":1032.86,"body":"Yeah. Yeah. Which we do."},{"speaker":"Muscle Deficient Vegan","startTime":1033.02,"endTime":1033.28,"body":"Right."},{"speaker":"Protein Deficient Vegan","startTime":1033.48,"endTime":1037.74,"body":"Now growing up, my dad, he got cold, like he got really cold cause he worked"},{"speaker":"Protein Deficient Vegan","startTime":1037.74,"endTime":1039.52,"body":"in a factory, which was hot all the time."},{"speaker":"Muscle Deficient Vegan","startTime":1039.68,"endTime":1039.9,"body":"Yeah."},{"speaker":"Protein Deficient Vegan","startTime":1040.18,"endTime":1046.1,"body":"So he like, especially in the winter, he would like crank the heat up to where it was like,"},{"speaker":"Protein Deficient Vegan","startTime":1046.1,"endTime":1053.46,"body":"I don't know like mid 70s in the house yeah and I could not sleep with it that"},{"speaker":"Protein Deficient Vegan","startTime":1053.46,"endTime":1059.08,"body":"hot and so I'd wait till he was asleep and open my window a crack even though"},{"speaker":"Protein Deficient Vegan","startTime":1059.08,"endTime":1060.44,"body":"it was like snowing outside,"},{"speaker":"Protein Deficient Vegan","startTime":1061.66,"endTime":1065.42,"body":"so I could fall asleep because it was so hot yeah so."},{"speaker":"Muscle Deficient Vegan","startTime":1065.42,"endTime":1068.08,"body":"Interesting that you mentioned your dad works in a factory so he liked it a"},{"speaker":"Muscle Deficient Vegan","startTime":1068.08,"endTime":1072.32,"body":"little warmer but research has shown your body doesn't actually get used to sleeping hotter."},{"speaker":"Muscle Deficient Vegan","startTime":1072.7,"endTime":1076.14,"body":"Really? Yeah. So even if you feel like you're more comfortable,"},{"speaker":"Muscle Deficient Vegan","startTime":1076.44,"endTime":1078.8,"body":"you're getting less quality sleep at those temperatures."},{"speaker":"Protein Deficient Vegan","startTime":1079.18,"endTime":1080.42,"body":"That's why he likes Sunday naps."},{"speaker":"Muscle Deficient Vegan","startTime":1080.6,"endTime":1085.46,"body":"Yeah. What I saw was basically people in countries where it's warmer and they"},{"speaker":"Muscle Deficient Vegan","startTime":1085.46,"endTime":1088.12,"body":"don't have air conditioning, stuff like that, they basically just continuously"},{"speaker":"Muscle Deficient Vegan","startTime":1088.12,"endTime":1091.98,"body":"have impaired sleep because of the high temperatures and they never really get used to it."},{"speaker":"Protein Deficient Vegan","startTime":1092.16,"endTime":1093.04,"body":"Oh, wow. Yeah."},{"speaker":"Muscle Deficient Vegan","startTime":1093.48,"endTime":1098.06,"body":"So it's interesting. There's kind of a trick you can do with a warm shower or a warm bath."},{"speaker":"Muscle Deficient Vegan","startTime":1098.38,"endTime":1102.18,"body":"There was a big meta analysis that showed that a warm shower or bath and warm"},{"speaker":"Muscle Deficient Vegan","startTime":1102.18,"endTime":1107.6,"body":"by their terms means 104 to 109 degrees fahrenheit which is like 40 to 42 and"},{"speaker":"Muscle Deficient Vegan","startTime":1107.6,"endTime":1110.74,"body":"a half celsius uh one to two hours before bedtime"},{"speaker":"Muscle Deficient Vegan","startTime":1111.46,"endTime":1113.14,"body":"significantly shortened uh"},{"speaker":"Muscle Deficient Vegan","startTime":1113.14,"endTime":1117.04,"body":"basically how long it takes you to fall asleep that's interesting yeah i"},{"speaker":"Protein Deficient Vegan","startTime":1117.04,"endTime":1121.06,"body":"Fall asleep in less than five minutes so i don't think i've ever picked up on any of."},{"speaker":"Muscle Deficient Vegan","startTime":1121.06,"endTime":1124.48,"body":"This i don't think everybody's quite that lucky so i am lucky if you're somebody"},{"speaker":"Muscle Deficient Vegan","startTime":1124.48,"endTime":1128.94,"body":"that takes a long time to fall asleep, maybe try a warm shower an hour or two before bed."},{"speaker":"Muscle Deficient Vegan","startTime":1130.36,"endTime":1133.7,"body":"The shower can be as short as 10 minutes. It doesn't need to be a long, drawn-out thing."},{"speaker":"Muscle Deficient Vegan","startTime":1135.16,"endTime":1138.5,"body":"Basically, the warm water dilates your blood vessels in your hands and your"},{"speaker":"Muscle Deficient Vegan","startTime":1138.5,"endTime":1140.48,"body":"feet, reducing the temperature in your core."},{"speaker":"Muscle Deficient Vegan","startTime":1140.8,"endTime":1144.68,"body":"Hmm. Which is similar to the way we talked about on the last podcast about how"},{"speaker":"Muscle Deficient Vegan","startTime":1144.68,"endTime":1147.0,"body":"glycine helps. So, kind of the same mechanism."},{"speaker":"Protein Deficient Vegan","startTime":1147.34,"endTime":1147.66,"body":"Interesting."},{"speaker":"Muscle Deficient Vegan","startTime":1147.78,"endTime":1150.88,"body":"Some ways to adjust the temperature in your room. So, you can use fans."},{"speaker":"Muscle Deficient Vegan","startTime":1151.58,"endTime":1154.66,"body":"This also doubles as white noise. And it's also good for places that don't have,"},{"speaker":"Muscle Deficient Vegan","startTime":1154.66,"endTime":1155.54,"body":"like, central air conditioning."},{"speaker":"Muscle Deficient Vegan","startTime":1156.88,"endTime":1160.18,"body":"You can use cotton or linen bedding to make sure you stay cool."},{"speaker":"Muscle Deficient Vegan","startTime":1161.28,"endTime":1165.08,"body":"Open a window is a big one and also good for something we're going to talk about"},{"speaker":"Muscle Deficient Vegan","startTime":1165.08,"endTime":1168.38,"body":"here in a second. Separate blankets if you sleep with a partner."},{"speaker":"Protein Deficient Vegan","startTime":1168.68,"endTime":1172.68,"body":"Dude, this one, this one's a good one. Yeah. We've been sleeping with separate"},{"speaker":"Protein Deficient Vegan","startTime":1172.68,"endTime":1176.74,"body":"blankets forever because I require a very warm blanket and you do not."},{"speaker":"Muscle Deficient Vegan","startTime":1176.94,"endTime":1178.04,"body":"Right. I basically don't need a blanket."},{"speaker":"Protein Deficient Vegan","startTime":1178.04,"endTime":1179.62,"body":"You just like want a sheet essentially."},{"speaker":"Muscle Deficient Vegan","startTime":1180.74,"endTime":1184.02,"body":"And then there's also some technology if you want to go that route."},{"speaker":"Muscle Deficient Vegan","startTime":1184.02,"endTime":1188.42,"body":"There's the eight sleep bed thing where you can basically put it over the bed"},{"speaker":"Muscle Deficient Vegan","startTime":1188.42,"endTime":1191.26,"body":"and then you can set the temperatures differently on different sides of the bed."},{"speaker":"Protein Deficient Vegan","startTime":1191.48,"endTime":1195.06,"body":"I know this is expensive, but this is my favorite thing in our entire house."},{"speaker":"Muscle Deficient Vegan","startTime":1195.22,"endTime":1195.38,"body":"Yeah."},{"speaker":"Protein Deficient Vegan","startTime":1196.18,"endTime":1198.46,"body":"It is just the greatest invention of all time."},{"speaker":"Muscle Deficient Vegan","startTime":1198.66,"endTime":1201.78,"body":"Yeah, it's really interesting. It'll adjust. It'll kind of like smart adjust"},{"speaker":"Muscle Deficient Vegan","startTime":1201.78,"endTime":1203.36,"body":"overnight to your body temperature."},{"speaker":"Muscle Deficient Vegan","startTime":1203.6,"endTime":1207.72,"body":"And also it does like heart rate and respiration and stuff. And it kind of adapts."},{"speaker":"Muscle Deficient Vegan","startTime":1207.8,"endTime":1209.14,"body":"And then it also adapts to the room temperature."},{"speaker":"Muscle Deficient Vegan","startTime":1209.78,"endTime":1214.46,"body":"Um, so it can kind of keep you in the sweet spot of the sleep zone all night long."},{"speaker":"Protein Deficient Vegan","startTime":1214.7,"endTime":1217.44,"body":"Yeah. And it'll give you information on how your sleep was and stuff. Yeah."},{"speaker":"Muscle Deficient Vegan","startTime":1217.86,"endTime":1220.9,"body":"So you could go that route. If you're in an environment where you like,"},{"speaker":"Muscle Deficient Vegan","startTime":1221.0,"endTime":1223.7,"body":"you can't get the room cooler, no matter what you do, you can't really open"},{"speaker":"Muscle Deficient Vegan","startTime":1223.7,"endTime":1224.7,"body":"the windows for whatever reason."},{"speaker":"Protein Deficient Vegan","startTime":1224.86,"endTime":1228.94,"body":"Yeah. Or like you're sleeping with someone and they're completely different than you."},{"speaker":"Protein Deficient Vegan","startTime":1229.04,"endTime":1232.54,"body":"Cause like, basically I think you keep yours kind of cold, but like,"},{"speaker":"Protein Deficient Vegan","startTime":1232.72,"endTime":1236.3,"body":"I have to get mine warm because we keep the room cold and then I'm like dying."},{"speaker":"Muscle Deficient Vegan","startTime":1236.5,"endTime":1236.76,"body":"Yeah."},{"speaker":"Protein Deficient Vegan","startTime":1237.04,"endTime":1238.22,"body":"I'm like freezing."},{"speaker":"Muscle Deficient Vegan","startTime":1238.56,"endTime":1244.58,"body":"Yeah. And a general rule of thumb for the temperature of the room is if the"},{"speaker":"Muscle Deficient Vegan","startTime":1244.58,"endTime":1246.84,"body":"room feels comfortable when you're just standing around in it,"},{"speaker":"Muscle Deficient Vegan","startTime":1246.94,"endTime":1248.12,"body":"it's probably too warm for sleep."},{"speaker":"Muscle Deficient Vegan","startTime":1248.32,"endTime":1250.48,"body":"You should feel a little cold when you're just standing around in there."},{"speaker":"Protein Deficient Vegan","startTime":1250.8,"endTime":1252.34,"body":"Yeah. That thing is expensive, though."},{"speaker":"Muscle Deficient Vegan","startTime":1252.66,"endTime":1252.94,"body":"Yeah."},{"speaker":"Protein Deficient Vegan","startTime":1253.5,"endTime":1255.62,"body":"But if it broke tomorrow, I'd buy it again."},{"speaker":"Muscle Deficient Vegan","startTime":1256.82,"endTime":1257.98,"body":"Yeah, it is definitely expensive."},{"speaker":"Protein Deficient Vegan","startTime":1257.98,"endTime":1259.12,"body":"I require it."},{"speaker":"Muscle Deficient Vegan","startTime":1260.22,"endTime":1263.24,"body":"Mattresses are pretty expensive, too. But I heard something once that was don't"},{"speaker":"Muscle Deficient Vegan","startTime":1263.24,"endTime":1265.56,"body":"be afraid to spend money on things that go between you and the floor,"},{"speaker":"Muscle Deficient Vegan","startTime":1265.82,"endTime":1268.12,"body":"like chairs, shoes, tires, beds."},{"speaker":"Protein Deficient Vegan","startTime":1268.12,"endTime":1273.7,"body":"Especially you're sleeping one third of your entire life. So like you'd probably"},{"speaker":"Protein Deficient Vegan","startTime":1273.7,"endTime":1276.06,"body":"want it to be pretty okay. Right. I don't know."},{"speaker":"Protein Deficient Vegan","startTime":1276.42,"endTime":1279.64,"body":"Like if it's something you're doing 33% of the time, like think of all the stuff"},{"speaker":"Protein Deficient Vegan","startTime":1279.64,"endTime":1284.22,"body":"you spend money on that you're maybe really spending like 2% of your life doing"},{"speaker":"Protein Deficient Vegan","startTime":1284.22,"endTime":1286.48,"body":"and you're willing to spend a bunch of money on that."},{"speaker":"Protein Deficient Vegan","startTime":1286.66,"endTime":1289.64,"body":"And it's like sleep is probably more worth it than most things."},{"speaker":"Muscle Deficient Vegan","startTime":1289.78,"endTime":1290.26,"body":"Yeah, for sure."},{"speaker":"Muscle Deficient Vegan","startTime":1291.17,"endTime":1294.73,"body":"Um, another factor that could affect sleep that doesn't get talked about as"},{"speaker":"Muscle Deficient Vegan","startTime":1294.73,"endTime":1296.09,"body":"much as actually the air quality."},{"speaker":"Muscle Deficient Vegan","startTime":1296.41,"endTime":1300.17,"body":"So a lot of bedrooms, especially in older homes are not well ventilated."},{"speaker":"Muscle Deficient Vegan","startTime":1300.41,"endTime":1305.15,"body":"So two people in a closed bedroom, um, can increase the carbon dioxide overnight"},{"speaker":"Muscle Deficient Vegan","startTime":1305.15,"endTime":1309.21,"body":"to something like 2000 to 3000 parts per million, which you don't have a frame"},{"speaker":"Muscle Deficient Vegan","startTime":1309.21,"endTime":1312.43,"body":"reference for that is like too high for a room."},{"speaker":"Muscle Deficient Vegan","startTime":1312.69,"endTime":1317.09,"body":"Uh, outdoor levels, if you're just outside is like right at 400 parts per million carbon dioxide."},{"speaker":"Muscle Deficient Vegan","startTime":1317.39,"endTime":1320.01,"body":"Uh, so if your room is, you know, six times that."},{"speaker":"Protein Deficient Vegan","startTime":1320.45,"endTime":1321.39,"body":"Maybe not amazing."},{"speaker":"Muscle Deficient Vegan","startTime":1321.61,"endTime":1322.11,"body":"Not great, yeah."},{"speaker":"Protein Deficient Vegan","startTime":1322.27,"endTime":1323.95,"body":"You should have less oxygen in the air."},{"speaker":"Muscle Deficient Vegan","startTime":1324.23,"endTime":1324.39,"body":"Yeah."},{"speaker":"Protein Deficient Vegan","startTime":1325.17,"endTime":1326.65,"body":"Did you just put plants in your room?"},{"speaker":"Muscle Deficient Vegan","startTime":1326.81,"endTime":1330.51,"body":"No. Specifically, they tried that and said that basically does nothing."},{"speaker":"Protein Deficient Vegan","startTime":1330.75,"endTime":1333.93,"body":"What? Yeah. What if I put a lot of plants in my room?"},{"speaker":"Muscle Deficient Vegan","startTime":1333.99,"endTime":1335.25,"body":"They said that it does not work."},{"speaker":"Protein Deficient Vegan","startTime":1335.39,"endTime":1337.11,"body":"Wow. Yeah. That's really interesting."},{"speaker":"Muscle Deficient Vegan","startTime":1337.33,"endTime":1338.93,"body":"I saw that specifically mentioned."},{"speaker":"Protein Deficient Vegan","startTime":1339.83,"endTime":1343.33,"body":"Maybe because humans breathe out way more CO2 than plants breathe out oxygen?"},{"speaker":"Protein Deficient Vegan","startTime":1343.49,"endTime":1345.09,"body":"Yeah, maybe. Interesting. Yeah."},{"speaker":"Muscle Deficient Vegan","startTime":1345.09,"endTime":1349.75,"body":"So there was a 2016 study that showed that sleep quality was objectively better"},{"speaker":"Muscle Deficient Vegan","startTime":1349.75,"endTime":1352.21,"body":"at 600 parts per million, which is a little higher than outside,"},{"speaker":"Muscle Deficient Vegan","startTime":1352.43,"endTime":1354.37,"body":"than it was at 2,500 parts per million."},{"speaker":"Muscle Deficient Vegan","startTime":1356.87,"endTime":1361.77,"body":"And 2,500 was kind of the common for a normal, not ventilated room, two people."},{"speaker":"Muscle Deficient Vegan","startTime":1362.15,"endTime":1364.91,"body":"If you have some animals, it's probably even higher. Some ways you can adjust"},{"speaker":"Muscle Deficient Vegan","startTime":1364.91,"endTime":1368.65,"body":"for this are, the best one is just open a window, even just a little bit."},{"speaker":"Muscle Deficient Vegan","startTime":1368.81,"endTime":1372.11,"body":"That's the easiest and best way to kind of balance out the CO2."},{"speaker":"Muscle Deficient Vegan","startTime":1372.55,"endTime":1374.97,"body":"You can also keep your bedroom door open to improve airflow."},{"speaker":"Protein Deficient Vegan","startTime":1375.13,"endTime":1377.99,"body":"You can't keep your bedroom door open because monsters."},{"speaker":"Muscle Deficient Vegan","startTime":1378.39,"endTime":1381.27,"body":"Right. You can also use a fan to circulate the air."},{"speaker":"Muscle Deficient Vegan","startTime":1381.59,"endTime":1385.15,"body":"This doesn't really help much if the door or window are both closed,"},{"speaker":"Muscle Deficient Vegan","startTime":1385.17,"endTime":1387.33,"body":"but it's better than nothing. Because really, you're just circulating it in"},{"speaker":"Muscle Deficient Vegan","startTime":1387.33,"endTime":1388.97,"body":"the same room. Yeah. You're not doing a whole lot."},{"speaker":"Protein Deficient Vegan","startTime":1389.33,"endTime":1392.13,"body":"I'm recirculating the 2,500 part per million air."},{"speaker":"Muscle Deficient Vegan","startTime":1392.27,"endTime":1396.93,"body":"Right. If your house has an air conditioning heating system that pulls in air from the outside."},{"speaker":"Protein Deficient Vegan","startTime":1397.19,"endTime":1398.33,"body":"Yeah, like an external intake."},{"speaker":"Muscle Deficient Vegan","startTime":1398.63,"endTime":1400.83,"body":"Yeah. Then you're probably fine. You're not going to really have this issue."},{"speaker":"Muscle Deficient Vegan","startTime":1400.83,"endTime":1404.81,"body":"but that's mostly only a thing in kind of newer construction so"},{"speaker":"Protein Deficient Vegan","startTime":1404.81,"endTime":1409.27,"body":"Yeah this may also not be a thing if you're like in an apartment yeah yeah for sure."},{"speaker":"Muscle Deficient Vegan","startTime":1410.85,"endTime":1414.45,"body":"And then you can just get a little CO2 monitor to check the room and measure"},{"speaker":"Muscle Deficient Vegan","startTime":1414.45,"endTime":1416.59,"body":"any adjustments and see how it is."},{"speaker":"Muscle Deficient Vegan","startTime":1416.67,"endTime":1419.83,"body":"They're actually not that cheap. I think they're like $25 for a little monitor."},{"speaker":"Muscle Deficient Vegan","startTime":1420.87,"endTime":1423.73,"body":"But if you just want to get it and make sure you're in good shape."},{"speaker":"Protein Deficient Vegan","startTime":1423.87,"endTime":1427.01,"body":"That actually seems pretty cheap to me. We used to wear around these personal"},{"speaker":"Protein Deficient Vegan","startTime":1427.01,"endTime":1432.45,"body":"H2S monitors and it would monitor other things as well. But those things were like well over $1,000."},{"speaker":"Muscle Deficient Vegan","startTime":1432.95,"endTime":1433.45,"body":"Oh, at work?"},{"speaker":"Protein Deficient Vegan","startTime":1433.65,"endTime":1433.89,"body":"Yeah."},{"speaker":"Muscle Deficient Vegan","startTime":1434.05,"endTime":1434.81,"body":"Yeah, that's crazy."},{"speaker":"Protein Deficient Vegan","startTime":1435.11,"endTime":1435.29,"body":"Yeah."},{"speaker":"Muscle Deficient Vegan","startTime":1436.03,"endTime":1437.61,"body":"I guess it's good to know if you're going to die, though."},{"speaker":"Protein Deficient Vegan","startTime":1438.17,"endTime":1443.21,"body":"Yeah. Yeah, because like hydrogen sulfide. H2S, it smells like,"},{"speaker":"Protein Deficient Vegan","startTime":1443.33,"endTime":1446.21,"body":"if it's in lower amounts, it smells like eggs."},{"speaker":"Protein Deficient Vegan","startTime":1446.87,"endTime":1453.15,"body":"Like you get this eggy smell, but like basically your nose stops smelling it almost immediately."},{"speaker":"Protein Deficient Vegan","startTime":1453.43,"endTime":1457.33,"body":"Oh, wow. And also, I think if it's over a certain amount, you maybe like don't"},{"speaker":"Protein Deficient Vegan","startTime":1457.33,"endTime":1459.81,"body":"really smell it at all anyways, and then you just like die."},{"speaker":"Muscle Deficient Vegan","startTime":1459.99,"endTime":1462.97,"body":"Yeah, nobody wants that. $1,000, small price to pay for that."},{"speaker":"Protein Deficient Vegan","startTime":1463.39,"endTime":1463.79,"body":"Yeah."},{"speaker":"Muscle Deficient Vegan","startTime":1464.39,"endTime":1468.53,"body":"Yeah. So, that's one thing you might look at if you, and I would really only"},{"speaker":"Muscle Deficient Vegan","startTime":1468.53,"endTime":1472.01,"body":"even think about this if you know that you're in kind of an enclosed room,"},{"speaker":"Muscle Deficient Vegan","startTime":1472.19,"endTime":1476.25,"body":"you don't get a lot of fresh airflow, you know, you close the door, stuff like that."},{"speaker":"Muscle Deficient Vegan","startTime":1476.37,"endTime":1478.51,"body":"Maybe think about it. If you don't have any of those things,"},{"speaker":"Muscle Deficient Vegan","startTime":1478.69,"endTime":1480.05,"body":"this is probably not an issue for you."},{"speaker":"Protein Deficient Vegan","startTime":1480.41,"endTime":1484.31,"body":"Or if your sleep is just amazing. Yeah, sure. Maybe you don't care. Yep."},{"speaker":"Muscle Deficient Vegan","startTime":1485.22,"endTime":1490.42,"body":"Um, then another one is the noise. So even small noises can cause something"},{"speaker":"Muscle Deficient Vegan","startTime":1490.42,"endTime":1492.74,"body":"called a micro arousal where you kind of wake up a little bit,"},{"speaker":"Protein Deficient Vegan","startTime":1492.84,"endTime":1494.52,"body":"Even if you don't. A micro arousal? Yeah."},{"speaker":"Muscle Deficient Vegan","startTime":1497.6,"endTime":1498.76,"body":"Sounds like Friday night."},{"speaker":"Muscle Deficient Vegan","startTime":1501.54,"endTime":1504.5,"body":"But that can disrupt your sleep a little bit, even if you don't notice it."},{"speaker":"Muscle Deficient Vegan","startTime":1504.56,"endTime":1507.64,"body":"The most common fix for this is a white noise machine or a loud fan."},{"speaker":"Muscle Deficient Vegan","startTime":1507.64,"endTime":1509.6,"body":"Or we also use like sleep stories."},{"speaker":"Protein Deficient Vegan","startTime":1510.0,"endTime":1512.08,"body":"Oh man, I love sleep stories. Yeah."},{"speaker":"Muscle Deficient Vegan","startTime":1512.24,"endTime":1514.86,"body":"That doesn't help all night long though. No. That's just to help you fall asleep."},{"speaker":"Protein Deficient Vegan","startTime":1514.86,"endTime":1519.32,"body":"We have the fan, and then we do thunder sounds all night, and then a sleep story."},{"speaker":"Muscle Deficient Vegan","startTime":1519.64,"endTime":1522.64,"body":"Yeah. It's like a whole thing. We have a ritual."},{"speaker":"Muscle Deficient Vegan","startTime":1525.38,"endTime":1529.52,"body":"Earplugs can also be good, but make sure you use either the single-use foam"},{"speaker":"Muscle Deficient Vegan","startTime":1529.52,"endTime":1533.24,"body":"ones or clean, reusable ones pretty regularly. Yeah. You can get, like, an ear infection."},{"speaker":"Muscle Deficient Vegan","startTime":1533.92,"endTime":1536.62,"body":"But overall, as long as you're using clean ones, it's pretty safe."},{"speaker":"Protein Deficient Vegan","startTime":1536.98,"endTime":1541.8,"body":"Yeah. I always feel like when I've had to use earplugs for sleep,"},{"speaker":"Protein Deficient Vegan","startTime":1541.82,"endTime":1542.96,"body":"they always make my ears hurt."},{"speaker":"Muscle Deficient Vegan","startTime":1543.16,"endTime":1545.56,"body":"Yeah. I've tried it once or twice and they hurt my ears too."},{"speaker":"Protein Deficient Vegan","startTime":1545.72,"endTime":1549.92,"body":"It's like eight hours of having those in your ear. And I have my tragus pierced,"},{"speaker":"Protein Deficient Vegan","startTime":1550.04,"endTime":1553.0,"body":"so like earplugs in general don't feel amazing in my ears. Yeah."},{"speaker":"Muscle Deficient Vegan","startTime":1553.12,"endTime":1556.0,"body":"Also, if your partner is snoring loudly, that can be disruptive."},{"speaker":"Protein Deficient Vegan","startTime":1556.24,"endTime":1558.02,"body":"Yeah. So punch them in the face."},{"speaker":"Muscle Deficient Vegan","startTime":1558.22,"endTime":1561.92,"body":"Could be a sign of sleep apnea. So if your partner really snores a lot,"},{"speaker":"Muscle Deficient Vegan","startTime":1562.06,"endTime":1565.2,"body":"you should probably have them go to the doctor because they could have sleep apnea."},{"speaker":"Muscle Deficient Vegan","startTime":1565.44,"endTime":1569.12,"body":"And if you have sleep apnea and you go get treated for it, it's going to change"},{"speaker":"Muscle Deficient Vegan","startTime":1569.12,"endTime":1570.5,"body":"your life. So I would recommend that."},{"speaker":"Protein Deficient Vegan","startTime":1571.1,"endTime":1577.1,"body":"You would know, right? Yeah, plus like sleep apnea, you stop breathing, right? Yeah."},{"speaker":"Muscle Deficient Vegan","startTime":1577.2,"endTime":1581.46,"body":"In the middle of the night. You basically, sleep apnea is basically you suffocate"},{"speaker":"Muscle Deficient Vegan","startTime":1581.46,"endTime":1584.34,"body":"20 to 30 times a night for a couple of seconds at a time."},{"speaker":"Protein Deficient Vegan","startTime":1584.42,"endTime":1587.32,"body":"Yeah, that's probably not amazing for your sleep. Yeah. I wouldn't think."},{"speaker":"Muscle Deficient Vegan","startTime":1587.5,"endTime":1587.64,"body":"Yeah."},{"speaker":"Protein Deficient Vegan","startTime":1588.54,"endTime":1592.6,"body":"Not great. Also snoring is really loud. Yeah."},{"speaker":"Protein Deficient Vegan","startTime":1593.3,"endTime":1597.9,"body":"I think like snoring is, makes me more angry than almost anything."},{"speaker":"Protein Deficient Vegan","startTime":1598.16,"endTime":1599.9,"body":"Like if I hear someone snoring, I'm like,"},{"speaker":"Protein Deficient Vegan","startTime":1600.49,"endTime":1604.47,"body":"It takes everything in me to not be homicidal. You know what I mean?"},{"speaker":"Protein Deficient Vegan","startTime":1604.47,"endTime":1608.15,"body":"Yeah. I'm like, okay, okay, I can do this."},{"speaker":"Muscle Deficient Vegan","startTime":1608.75,"endTime":1612.19,"body":"And then something else for noise is you can use rugs, curtains,"},{"speaker":"Muscle Deficient Vegan","startTime":1612.39,"endTime":1613.97,"body":"and soft furniture to absorb sound."},{"speaker":"Muscle Deficient Vegan","startTime":1614.45,"endTime":1617.47,"body":"This mostly only helps with inside sounds, like if you've got,"},{"speaker":"Muscle Deficient Vegan","startTime":1617.47,"endTime":1621.19,"body":"you know, creaky pipes or stuff going on in your house. But it can help a little"},{"speaker":"Muscle Deficient Vegan","startTime":1621.19,"endTime":1622.11,"body":"bit with outside sounds."},{"speaker":"Protein Deficient Vegan","startTime":1622.35,"endTime":1628.27,"body":"Speaking of outside sounds, our neighbor, he has an above-ground pool,"},{"speaker":"Protein Deficient Vegan","startTime":1628.37,"endTime":1630.23,"body":"and it's not full of water."},{"speaker":"Protein Deficient Vegan","startTime":1630.49,"endTime":1635.43,"body":"And we had a huge windstorm. And so now it's like completely dislodged and crumpled,"},{"speaker":"Protein Deficient Vegan","startTime":1635.57,"endTime":1636.85,"body":"like the lining yanked out."},{"speaker":"Protein Deficient Vegan","startTime":1636.97,"endTime":1642.71,"body":"And like now the pool is crumpled. And so it's just like loose sheet metal."},{"speaker":"Protein Deficient Vegan","startTime":1642.83,"endTime":1646.37,"body":"And every time the wind hits, it sounds like the craziest thunderstorm ever."},{"speaker":"Protein Deficient Vegan","startTime":1646.47,"endTime":1649.89,"body":"And this has been like four weeks. And it does disrupt my sleep."},{"speaker":"Muscle Deficient Vegan","startTime":1650.55,"endTime":1654.09,"body":"Yeah, it's woken me up a couple of times. It sucks. Sucks for a fool."},{"speaker":"Muscle Deficient Vegan","startTime":1654.21,"endTime":1655.19,"body":"Hopefully he gets it figured out."},{"speaker":"Protein Deficient Vegan","startTime":1658.01,"endTime":1658.45,"body":"Yeah."},{"speaker":"Muscle Deficient Vegan","startTime":1658.45,"endTime":1660.85,"body":"And then a couple of things that aren't really environment related,"},{"speaker":"Muscle Deficient Vegan","startTime":1660.85,"endTime":1665.07,"body":"just really briefly, I wouldn't use caffeine after like somewhere around noon"},{"speaker":"Muscle Deficient Vegan","startTime":1665.07,"endTime":1667.13,"body":"to 2 p.m. This really depends on your sleep time."},{"speaker":"Muscle Deficient Vegan","startTime":1667.29,"endTime":1671.53,"body":"So the real rule is coffee should be at least nine hours before bed."},{"speaker":"Protein Deficient Vegan","startTime":1671.83,"endTime":1671.97,"body":"Yeah."},{"speaker":"Muscle Deficient Vegan","startTime":1672.27,"endTime":1675.77,"body":"So this is kind of dependent on the dose of caffeine. So something like a pre-workout,"},{"speaker":"Muscle Deficient Vegan","startTime":1675.77,"endTime":1680.19,"body":"they say should really be like 13 to 14 hours before bed, which if you do the"},{"speaker":"Muscle Deficient Vegan","startTime":1680.19,"endTime":1684.13,"body":"math on that, sounds like you probably shouldn't use a pre-workout with caffeine too much."},{"speaker":"Protein Deficient Vegan","startTime":1684.35,"endTime":1687.27,"body":"Unless you're working out first thing in the morning, I guess. Yeah."},{"speaker":"Muscle Deficient Vegan","startTime":1687.27,"endTime":1690.91,"body":"And so, you know, I stopped using caffeine quite a long time ago,"},{"speaker":"Muscle Deficient Vegan","startTime":1690.93,"endTime":1693.47,"body":"and it definitely helps with, like, my sleep regulation, I've noticed."},{"speaker":"Muscle Deficient Vegan","startTime":1693.65,"endTime":1697.79,"body":"But, yeah, I mean, technically, the dose they have in a lot of pre-workouts,"},{"speaker":"Muscle Deficient Vegan","startTime":1698.07,"endTime":1700.73,"body":"the half-life one, it takes almost 14 hours to get out of your system."},{"speaker":"Muscle Deficient Vegan","startTime":1701.03,"endTime":1703.89,"body":"And the thing about caffeine is, like, even if you can fall asleep,"},{"speaker":"Muscle Deficient Vegan","startTime":1704.45,"endTime":1707.51,"body":"the caffeine is still, like, keeping you from getting into the deeper sleep."},{"speaker":"Muscle Deficient Vegan","startTime":1707.73,"endTime":1712.07,"body":"Right. So, a lot of people, most people probably, like, have caffeine all day"},{"speaker":"Muscle Deficient Vegan","startTime":1712.07,"endTime":1713.15,"body":"and, like, even into the evening."},{"speaker":"Muscle Deficient Vegan","startTime":1713.29,"endTime":1716.13,"body":"And they're like, I fall asleep fine. I sleep fine. Well, it's like your sleep"},{"speaker":"Muscle Deficient Vegan","startTime":1716.13,"endTime":1718.53,"body":"is really impaired a little bit. You just don't know it."},{"speaker":"Protein Deficient Vegan","startTime":1718.71,"endTime":1719.15,"body":"So, yeah."},{"speaker":"Muscle Deficient Vegan","startTime":1720.72,"endTime":1725.8,"body":"Um, also a consistent sleep schedule helps a lot with, uh, you know, your sleep quality."},{"speaker":"Muscle Deficient Vegan","startTime":1725.96,"endTime":1728.9,"body":"So just falling asleep around the same time every night, getting up around the"},{"speaker":"Muscle Deficient Vegan","startTime":1728.9,"endTime":1731.66,"body":"same time every morning, even on the weekends, if it doesn't sound miserable"},{"speaker":"Muscle Deficient Vegan","startTime":1731.66,"endTime":1734.12,"body":"to you, uh, can really help with the quality of your sleep."},{"speaker":"Protein Deficient Vegan","startTime":1736.13,"endTime":1740.19,"body":"And then, like, there were a couple of supplements, right, that'll,"},{"speaker":"Protein Deficient Vegan","startTime":1740.27,"endTime":1743.45,"body":"like, help you kind of fall asleep easier."},{"speaker":"Protein Deficient Vegan","startTime":1743.81,"endTime":1746.05,"body":"Like, magnesium is one of them, isn't it?"},{"speaker":"Muscle Deficient Vegan","startTime":1746.15,"endTime":1748.87,"body":"Yeah, potentially. The ones we talked about last time were, like,"},{"speaker":"Muscle Deficient Vegan","startTime":1749.47,"endTime":1754.77,"body":"magnesium with glycine, magnesium glycinate, that can help potentially with sleep."},{"speaker":"Muscle Deficient Vegan","startTime":1755.11,"endTime":1757.45,"body":"L-theanine can kind of promote relaxation."},{"speaker":"Muscle Deficient Vegan","startTime":1758.55,"endTime":1760.89,"body":"Ashwagandha can kind of help with sleep. I think they're all,"},{"speaker":"Muscle Deficient Vegan","startTime":1760.99,"endTime":1764.23,"body":"like, on the study front, they're like, eh, it kind of sometimes helps, sometimes doesn't."},{"speaker":"Muscle Deficient Vegan","startTime":1764.37,"endTime":1766.75,"body":"It really depends on the person. And sometimes it doesn't seem like it does anything."},{"speaker":"Muscle Deficient Vegan","startTime":1767.21,"endTime":1769.81,"body":"But, you know, I use them. They seem to help me at least fall asleep."},{"speaker":"Protein Deficient Vegan","startTime":1770.21,"endTime":1774.27,"body":"I feel like I notice a difference when I'm taking magnesium and when I'm not taking magnesium."},{"speaker":"Muscle Deficient Vegan","startTime":1774.55,"endTime":1776.53,"body":"Yeah. So there are a couple of things like that that can, you know,"},{"speaker":"Muscle Deficient Vegan","startTime":1776.59,"endTime":1778.69,"body":"you can use. If you're having a little bit of trouble falling asleep,"},{"speaker":"Muscle Deficient Vegan","startTime":1778.83,"endTime":1782.27,"body":"maybe just mess around with some stuff that's not, you know, risky or anything."},{"speaker":"Protein Deficient Vegan","startTime":1782.85,"endTime":1787.45,"body":"What are your thoughts on, like, fitness trackers that give you sleep data?"},{"speaker":"Protein Deficient Vegan","startTime":1787.59,"endTime":1789.71,"body":"Do you think that's useful for, like, troubleshooting?"},{"speaker":"Muscle Deficient Vegan","startTime":1790.37,"endTime":1794.37,"body":"I think it's useful for a couple of things. I know one of the big things people"},{"speaker":"Muscle Deficient Vegan","startTime":1794.37,"endTime":1798.63,"body":"have when they start wearing a sleep tracker is they notice how much even a"},{"speaker":"Muscle Deficient Vegan","startTime":1798.63,"endTime":1800.31,"body":"little bit of alcohol really wrecks their sleep."},{"speaker":"Muscle Deficient Vegan","startTime":1800.53,"endTime":1803.39,"body":"So if you're somebody that drinks, that could be pretty eye-opening for you."},{"speaker":"Muscle Deficient Vegan","startTime":1804.27,"endTime":1807.19,"body":"And I guess also like if you're somebody who drinks caffeine pretty late in"},{"speaker":"Muscle Deficient Vegan","startTime":1807.19,"endTime":1810.37,"body":"the day, I bet you'd see some of those similar trends. So that could be helpful."},{"speaker":"Muscle Deficient Vegan","startTime":1810.75,"endTime":1814.79,"body":"But in general, like if you feel like your sleep's okay, it's probably not doing"},{"speaker":"Muscle Deficient Vegan","startTime":1814.79,"endTime":1816.09,"body":"much for you to track your sleep."},{"speaker":"Muscle Deficient Vegan","startTime":1816.63,"endTime":1819.55,"body":"But it could be helpful. Maybe you're having like wake-ups you don't know about."},{"speaker":"Muscle Deficient Vegan","startTime":1820.05,"endTime":1823.57,"body":"It is helpful from the standpoint of usually gives you, if you're tracking your"},{"speaker":"Muscle Deficient Vegan","startTime":1823.57,"endTime":1827.57,"body":"sleep metrics and stuff, it will usually give you a day or two morning if you're getting sick."},{"speaker":"Muscle Deficient Vegan","startTime":1827.71,"endTime":1830.59,"body":"That's true, yeah. Your body temperature goes up, your heart rate goes up,"},{"speaker":"Muscle Deficient Vegan","startTime":1830.67,"endTime":1834.95,"body":"your respiration rate goes up, and then most of those devices or apps will flag"},{"speaker":"Muscle Deficient Vegan","startTime":1834.95,"endTime":1838.21,"body":"you and say, hey, something's going on here. And then that's usually an indication that you're,"},{"speaker":"Protein Deficient Vegan","startTime":1838.21,"endTime":1841.03,"body":"You know, sick. But it does give you, like..."},{"speaker":"Protein Deficient Vegan","startTime":1841.62,"endTime":1845.74,"body":"how many hours in light sleep and then deep and then REM sleep,"},{"speaker":"Protein Deficient Vegan","startTime":1845.92,"endTime":1847.72,"body":"that kind of stuff. I don't know how accurate that is."},{"speaker":"Muscle Deficient Vegan","startTime":1848.0,"endTime":1850.98,"body":"It's pretty accurate. It's just a matter of like, how much of that can you control?"},{"speaker":"Muscle Deficient Vegan","startTime":1851.18,"endTime":1853.76,"body":"And you can do, like, if you notice you're not getting a lot of deep sleep or"},{"speaker":"Muscle Deficient Vegan","startTime":1853.76,"endTime":1856.84,"body":"you notice you have a lot of wake-ups throughout the night, then maybe you can"},{"speaker":"Muscle Deficient Vegan","startTime":1856.84,"endTime":1859.22,"body":"try some of these things and see if any of them make that better,"},{"speaker":"Muscle Deficient Vegan","startTime":1859.34,"endTime":1861.08,"body":"like lower the temperature in the room. And you're like, oh,"},{"speaker":"Muscle Deficient Vegan","startTime":1861.14,"endTime":1863.72,"body":"suddenly my sleep score has gone up 10 points, something like that."},{"speaker":"Muscle Deficient Vegan","startTime":1863.84,"endTime":1866.62,"body":"So it can definitely help with troubleshooting some stuff like that."},{"speaker":"Protein Deficient Vegan","startTime":1866.66,"endTime":1869.16,"body":"Yeah, because I feel like there's like different things that could be making"},{"speaker":"Protein Deficient Vegan","startTime":1869.16,"endTime":1872.36,"body":"your sleep not great, whether it's like how long it takes you to fall asleep,"},{"speaker":"Protein Deficient Vegan","startTime":1872.4,"endTime":1875.52,"body":"which is probably a separate issue than some of these other things. Yeah."},{"speaker":"Muscle Deficient Vegan","startTime":1875.76,"endTime":1881.52,"body":"The flip side of that is I've read some things that seem to say like the tracking"},{"speaker":"Muscle Deficient Vegan","startTime":1881.52,"endTime":1885.3,"body":"your sleep score actually gives you a little bit of anxiety that makes your"},{"speaker":"Muscle Deficient Vegan","startTime":1885.3,"endTime":1886.78,"body":"sleep worse. Oh, that's crazy."},{"speaker":"Muscle Deficient Vegan","startTime":1886.96,"endTime":1889.76,"body":"Because you'll wake up and you'll be like, oh, I feel like I slept really good."},{"speaker":"Muscle Deficient Vegan","startTime":1889.84,"endTime":1891.28,"body":"And you look at your score and it's like 30."},{"speaker":"Muscle Deficient Vegan","startTime":1891.58,"endTime":1894.1,"body":"Yeah. And you're like, oh, I guess I didn't sleep good. And then you're like"},{"speaker":"Muscle Deficient Vegan","startTime":1894.1,"endTime":1896.7,"body":"stressed on the next night, but like, oh, I want to really sleep good tonight."},{"speaker":"Muscle Deficient Vegan","startTime":1896.84,"endTime":1900.24,"body":"So apparently there's like an actual mental impact there of using those in some"},{"speaker":"Protein Deficient Vegan","startTime":1900.24,"endTime":1903.28,"body":"Cases that's funny um as as a"},{"speaker":"Protein Deficient Vegan","startTime":1903.28,"endTime":1908.72,"body":"woman i've never trusted them because my resting heart rate actually drops like"},{"speaker":"Protein Deficient Vegan","startTime":1908.72,"endTime":1913.14,"body":"about six to eight beats per minute like right before my period yeah so when"},{"speaker":"Protein Deficient Vegan","startTime":1913.14,"endTime":1917.18,"body":"i'm like most tired because it's my time of the month my sleep score is always"},{"speaker":"Protein Deficient Vegan","startTime":1917.18,"endTime":1922.16,"body":"super high because my resting heart rate's really low and i'm like Like, you're a freaking liar."},{"speaker":"Protein Deficient Vegan","startTime":1923.54,"endTime":1928.36,"body":"I'm exhausted. I always just think that's funny. Like, I guess they haven't"},{"speaker":"Protein Deficient Vegan","startTime":1928.36,"endTime":1930.74,"body":"figured that out yet for some reason, but that's a thing."},{"speaker":"Muscle Deficient Vegan","startTime":1930.88,"endTime":1932.42,"body":"Or maybe it just really does give you better sleep."},{"speaker":"Protein Deficient Vegan","startTime":1933.51,"endTime":1933.89,"body":"Okay."},{"speaker":"Muscle Deficient Vegan","startTime":1936.63,"endTime":1939.77,"body":"All right. That's pretty much it. To summarize some of the kind of actionable"},{"speaker":"Muscle Deficient Vegan","startTime":1939.77,"endTime":1943.23,"body":"takeaways here, cool down the room, 65 to 68 degrees Fahrenheit,"},{"speaker":"Muscle Deficient Vegan","startTime":1943.57,"endTime":1947.79,"body":"18 to 20 Celsius, maybe with a fan, open window, or lighter bedding,"},{"speaker":"Muscle Deficient Vegan","startTime":1947.95,"endTime":1949.75,"body":"something like that. You can do that really cheaply."},{"speaker":"Muscle Deficient Vegan","startTime":1950.29,"endTime":1955.03,"body":"Make it darker, blackout curtains or a sleep mask. Use warm tone lights in the room."},{"speaker":"Muscle Deficient Vegan","startTime":1955.61,"endTime":1959.59,"body":"Try to ventilate the room, open a window, open a door to keep the carbon dioxide down."},{"speaker":"Muscle Deficient Vegan","startTime":1960.41,"endTime":1963.77,"body":"Keep the noise interruptions out. So with a white noise machine or a fan,"},{"speaker":"Muscle Deficient Vegan","startTime":1963.77,"endTime":1967.05,"body":"or if you have like really specific issues, or maybe you're like third shift"},{"speaker":"Muscle Deficient Vegan","startTime":1967.05,"endTime":1969.49,"body":"and you have noise issues, earplugs could be a good way to go."},{"speaker":"Muscle Deficient Vegan","startTime":1970.01,"endTime":1973.57,"body":"And then try the warm shower one to two hours before bed for about 10 minutes"},{"speaker":"Muscle Deficient Vegan","startTime":1973.57,"endTime":1977.09,"body":"at 104 to 109 degrees Fahrenheit. Not that you have a shower thermometer."},{"speaker":"Protein Deficient Vegan","startTime":1978.09,"endTime":1979.83,"body":"It feels cold to me."},{"speaker":"Muscle Deficient Vegan","startTime":1980.03,"endTime":1982.71,"body":"Well, yeah. Your idea of a warm"},{"speaker":"Muscle Deficient Vegan","startTime":1982.71,"endTime":1986.05,"body":"shower is whatever the maximum of the hot water heater is. Molten lava."},{"speaker":"Protein Deficient Vegan","startTime":1988.87,"endTime":1993.69,"body":"Yeah. We did turn up the water heater to account for how hot I need a shower."},{"speaker":"Muscle Deficient Vegan","startTime":1993.89,"endTime":1997.65,"body":"Yeah. And now I have to try not to burn myself for some reason."},{"speaker":"Muscle Deficient Vegan","startTime":1997.79,"endTime":2001.45,"body":"I don't know. Your skin is different than anybody else's skin for some reason."},{"speaker":"Muscle Deficient Vegan","startTime":2003.65,"endTime":2008.15,"body":"And you can do kind of the top four things on the list for under $50."},{"speaker":"Muscle Deficient Vegan","startTime":2008.47,"endTime":2010.43,"body":"So this is not something you have to invest a lot of money into."},{"speaker":"Muscle Deficient Vegan","startTime":2010.63,"endTime":2012.13,"body":"It's just little tweaks you can make here and there."},{"speaker":"Muscle Deficient Vegan","startTime":2013.41,"endTime":2016.77,"body":"That's a better return on investment than anything you're going to find in like the supplement."},{"speaker":"Protein Deficient Vegan","startTime":2016.81,"endTime":2018.57,"body":"Oh, yeah. That's true. Yeah."},{"speaker":"Muscle Deficient Vegan","startTime":2019.39,"endTime":2023.49,"body":"All right. So let's get into our myth of the week this week,"},{"speaker":"Muscle Deficient Vegan","startTime":2023.53,"endTime":2026.37,"body":"which is that high reps tone and low reps bulk."},{"speaker":"Protein Deficient Vegan","startTime":2026.67,"endTime":2028.05,"body":"This is what they tell women."},{"speaker":"Muscle Deficient Vegan","startTime":2028.37,"endTime":2031.35,"body":"Yeah. So there's a general thought process of like..."},{"speaker":"Muscle Deficient Vegan","startTime":2032.39,"endTime":2037.87,"body":"toning muscle, which I guess a lot of people think, you think of like long, lean muscles."},{"speaker":"Protein Deficient Vegan","startTime":2038.19,"endTime":2042.79,"body":"Like Pilates body is like what the vibe is, right? Yeah."},{"speaker":"Muscle Deficient Vegan","startTime":2043.07,"endTime":2045.75,"body":"So, I mean, like toning isn't really a thing, but when you're thinking of,"},{"speaker":"Muscle Deficient Vegan","startTime":2045.75,"endTime":2048.69,"body":"like when you think of tone, everybody knows kind of like what you're talking about."},{"speaker":"Protein Deficient Vegan","startTime":2049.23,"endTime":2053.89,"body":"It means that you have low fad, but you don't have any muscles that are like definable."},{"speaker":"Muscle Deficient Vegan","startTime":2054.19,"endTime":2056.17,"body":"Basically. It's like your muscle isn't like..."},{"speaker":"Protein Deficient Vegan","startTime":2056.17,"endTime":2058.25,"body":"You look like you eat, but not that you work out."},{"speaker":"Muscle Deficient Vegan","startTime":2058.69,"endTime":2059.63,"body":"Yeah. There you go."},{"speaker":"Protein Deficient Vegan","startTime":2059.63,"endTime":2062.75,"body":"No, wait. You look like you don't eat, but you also don't work out."},{"speaker":"Protein Deficient Vegan","startTime":2063.21,"endTime":2064.91,"body":"That's what toned looks like."},{"speaker":"Muscle Deficient Vegan","startTime":2065.23,"endTime":2070.17,"body":"Right. And then low reps, bulk, means like people think that if you do lower"},{"speaker":"Muscle Deficient Vegan","startTime":2070.17,"endTime":2072.73,"body":"reps, which is heavier weights, then you're going to turn into like a power"},{"speaker":"Muscle Deficient Vegan","startTime":2072.73,"endTime":2073.77,"body":"lifter, bodybuilder type."},{"speaker":"Protein Deficient Vegan","startTime":2074.11,"endTime":2077.29,"body":"Yeah, they really like to scare women with this one. Yeah. Like,"},{"speaker":"Protein Deficient Vegan","startTime":2077.41,"endTime":2079.47,"body":"don't lift or you're going to get so bulky."},{"speaker":"Muscle Deficient Vegan","startTime":2079.67,"endTime":2084.15,"body":"Which is crazy. Because that's like saying, don't go outside and go for a run"},{"speaker":"Muscle Deficient Vegan","startTime":2084.15,"endTime":2085.21,"body":"and you'll end up in the Olympics."},{"speaker":"Protein Deficient Vegan","startTime":2085.85,"endTime":2087.59,"body":"Don't read or you'll end up in Mensa."},{"speaker":"Muscle Deficient Vegan","startTime":2087.59,"endTime":2092.65,"body":"Right. So high reps, tone, low reps, bulk is pretty much entirely nonsense."},{"speaker":"Muscle Deficient Vegan","startTime":2092.91,"endTime":2097.43,"body":"The studies show that anything between five-ish reps and 30-ish reps is pretty"},{"speaker":"Muscle Deficient Vegan","startTime":2097.43,"endTime":2102.23,"body":"much equivalently effective for building muscle, as long as you're within a couple reps of failure."},{"speaker":"Protein Deficient Vegan","startTime":2102.53,"endTime":2102.75,"body":"Yeah."},{"speaker":"Muscle Deficient Vegan","startTime":2103.05,"endTime":2107.23,"body":"So with the high reps, tone thing, what a lot of people will do is they'll get a very lightweight."},{"speaker":"Muscle Deficient Vegan","startTime":2107.47,"endTime":2109.95,"body":"They'll do high reps, but they won't be anywhere near failure."},{"speaker":"Muscle Deficient Vegan","startTime":2110.09,"endTime":2111.47,"body":"So they're just not really building muscle."},{"speaker":"Protein Deficient Vegan","startTime":2111.47,"endTime":2115.51,"body":"If you're only using a two-pound dumbbell, you can do 5,000 reps,"},{"speaker":"Protein Deficient Vegan","startTime":2115.53,"endTime":2118.91,"body":"and you're probably still not close to failure because that's just like lifting your arm. Yeah."},{"speaker":"Protein Deficient Vegan","startTime":2119.21,"endTime":2121.31,"body":"But that's what they have us doing."},{"speaker":"Muscle Deficient Vegan","startTime":2121.51,"endTime":2124.87,"body":"Yeah. And, I mean, that basically turns it into kind of a slightly weighted"},{"speaker":"Muscle Deficient Vegan","startTime":2124.87,"endTime":2126.43,"body":"cardio session is all it really does."},{"speaker":"Protein Deficient Vegan","startTime":2126.53,"endTime":2128.67,"body":"Oh, yeah. I've always felt that way about a lot of girl workout."},{"speaker":"Muscle Deficient Vegan","startTime":2128.67,"endTime":2130.95,"body":"You're burning a lot of body fat. You're also burning some muscle because you're"},{"speaker":"Muscle Deficient Vegan","startTime":2130.95,"endTime":2131.79,"body":"not really building muscle."},{"speaker":"Muscle Deficient Vegan","startTime":2131.99,"endTime":2137.35,"body":"Mm-hmm. So that lean look, in a lot of cases, is like just low muscle mass and low body fat."},{"speaker":"Protein Deficient Vegan","startTime":2138.03,"endTime":2141.41,"body":"Yeah. So, yeah. Which, wayfish look is back, apparently."},{"speaker":"Protein Deficient Vegan","startTime":2141.65,"endTime":2147.67,"body":"What is that? Like, you know, like the look of being emaciated seems to be trending in Hollywood."},{"speaker":"Muscle Deficient Vegan","startTime":2147.93,"endTime":2148.81,"body":"Yeah, that's unfortunate."},{"speaker":"Protein Deficient Vegan","startTime":2148.87,"endTime":2150.39,"body":"So we need to stop that."},{"speaker":"Muscle Deficient Vegan","startTime":2150.47,"endTime":2151.11,"body":"Makes me uncomfortable."},{"speaker":"Protein Deficient Vegan","startTime":2151.39,"endTime":2152.71,"body":"Makes me uncomfortable, too. Yeah."},{"speaker":"Muscle Deficient Vegan","startTime":2153.26,"endTime":2157.02,"body":"Um, yeah, so high reps tone, low reps bulk is, is not a thing."},{"speaker":"Muscle Deficient Vegan","startTime":2157.3,"endTime":2161.38,"body":"Um, five to 30 reps does pretty much the same thing. Just get all your sets close to failure."},{"speaker":"Muscle Deficient Vegan","startTime":2161.62,"endTime":2164.62,"body":"So if you want to use a heavier weights, you'll use lower reps."},{"speaker":"Muscle Deficient Vegan","startTime":2164.76,"endTime":2167.36,"body":"If you want to use lighter weights or you're like your dumbbells only go so"},{"speaker":"Muscle Deficient Vegan","startTime":2167.36,"endTime":2170.62,"body":"high, shoot for higher reps, but always make sure you're getting,"},{"speaker":"Muscle Deficient Vegan","startTime":2170.92,"endTime":2174.52,"body":"you know, a real challenge and, and you're only two to three reps away from"},{"speaker":"Muscle Deficient Vegan","startTime":2174.52,"endTime":2176.16,"body":"not being able to do the thing anymore."},{"speaker":"Protein Deficient Vegan","startTime":2176.48,"endTime":2180.2,"body":"Yeah. And even lifting heavy will not make you bulky."},{"speaker":"Muscle Deficient Vegan","startTime":2180.62,"endTime":2180.96,"body":"No."},{"speaker":"Protein Deficient Vegan","startTime":2180.96,"endTime":2185.2,"body":"And being strong is cool. Yeah. You don't want to be weak as a girl."},{"speaker":"Muscle Deficient Vegan","startTime":2185.38,"endTime":2190.4,"body":"Especially for a female because you just biologically put on muscle flow."},{"speaker":"Muscle Deficient Vegan","startTime":2190.48,"endTime":2195.8,"body":"So, I mean, you would really have to do everything perfectly for several,"},{"speaker":"Muscle Deficient Vegan","startTime":2195.94,"endTime":2199.54,"body":"several years and intentionally try to build muscle to get anywhere near,"},{"speaker":"Muscle Deficient Vegan","startTime":2199.54,"endTime":2202.34,"body":"like, the thing you think of in your mind as a bulky woman."},{"speaker":"Protein Deficient Vegan","startTime":2202.54,"endTime":2207.6,"body":"And honestly, since it's so slow, you will notice if you're getting to where you don't like."},{"speaker":"Protein Deficient Vegan","startTime":2207.8,"endTime":2210.76,"body":"And then you can adjust your course if you're like, oh, no."},{"speaker":"Protein Deficient Vegan","startTime":2211.24,"endTime":2214.58,"body":"oh, no, I've put on 80 pounds of muscle, which would never happen, by the way."},{"speaker":"Muscle Deficient Vegan","startTime":2215.8,"endTime":2217.98,"body":"Yeah, that's another thing that's always been interesting to me is,"},{"speaker":"Muscle Deficient Vegan","startTime":2218.06,"endTime":2219.64,"body":"like, it's not going to happen in two weeks."},{"speaker":"Muscle Deficient Vegan","startTime":2219.8,"endTime":2223.56,"body":"So, like, you're 18 months in, two years in, and you're like,"},{"speaker":"Muscle Deficient Vegan","startTime":2223.66,"endTime":2226.5,"body":"okay, I'm getting, like, a little more muscle than I want. Just stop."},{"speaker":"Protein Deficient Vegan","startTime":2226.94,"endTime":2232.66,"body":"Yeah. The patriarchy wants you to be weak. So do the opposite of that. There you go."},{"speaker":"Muscle Deficient Vegan","startTime":2233.46,"endTime":2237.22,"body":"Yeah. So I think that is pretty much it for this week. if you could,"},{"speaker":"Muscle Deficient Vegan","startTime":2237.28,"endTime":2241.02,"body":"you know, rate and review us on Apple Podcasts and Spotify. That really helps us out."},{"speaker":"Muscle Deficient Vegan","startTime":2241.3,"endTime":2245.58,"body":"Also, you can leave comments on Spotify and YouTube. We like seeing those as well."},{"speaker":"Muscle Deficient Vegan","startTime":2245.92,"endTime":2249.48,"body":"And then we have our Deficient Vegans Discord, which is linked in the show notes"},{"speaker":"Muscle Deficient Vegan","startTime":2249.48,"endTime":2252.44,"body":"along with our Instagrams and the websites and all that stuff."},{"speaker":"Muscle Deficient Vegan","startTime":2252.54,"endTime":2255.0,"body":"So come chat with us in the Discord. We'd like to hang out with you."},{"speaker":"Protein Deficient Vegan","startTime":2255.58,"endTime":2258.28,"body":"If you have any questions about sleep, send him a message."},{"speaker":"Muscle Deficient Vegan","startTime":2259.32,"endTime":2261.02,"body":"Or jump in the Discord. We can all talk about it."},{"speaker":"Protein Deficient Vegan","startTime":2261.14,"endTime":2262.8,"body":"Oh, yeah. We like talking about sleep."},{"speaker":"Muscle Deficient Vegan","startTime":2263.02,"endTime":2267.24,"body":"Yeah. All right. I think that's it. You want to say bye? Bye. Bye, everybody."}]}