Ep. 64 - The Neuropeptide Nobody Told You About

We started talking about sleep and ended up somewhere we didn't expect: a neuropeptide called orexin that quietly runs your wakefulness, your appetite, your stress response, and your body composition. Not a supplement. Not a hack. Something your body already makes and something modern life is really good at disrupting.

From why women and men respond to stress so differently, to why undereating tanks your sleep before your bedtime routine even matters, orexin connects everything. Light, protein, movement, chronic stress, it all feeds into the same system.

And that's the part that keeps nagging at us. If the real levers are getting morning light, eating enough, and managing stress during the day, why are we still handing out Ambien?

Contact Daniel and Janie:
Email: info@achievethelifestyle.com
Website: achievethelifestyle.com
Instagram: @achievethelifestyle

Transcript

SPEAKER_03 0:00

Pharmaphobic is powered by Achieve the Lifestyle, a company dedicated to helping you empower your health, redefine your lifestyle, and all for the health of it. You're listening to Pharmaphobic, where we challenge the state of health in America. I'm Janie, a physician assistant, and I've seen how healthcare keeps people dependent instead of truly healthy.

SPEAKER_00 0:25

And I'm Dan, a veteran Turn Fitness Pro here to uncover the truth and explore simple and sustainable health solutions. From big pharma to big food, we're exposing the conflicts of interest, keeping us sick, and finding better ways to take back our health.

SPEAKER_03 0:40

No fluff, no gimmicks, just real talk, real solutions, and a little bit of fun along the way.

SPEAKER_00 0:51

Hello there. Welcome to another episode of Pharmaphobic, where we help you achieve the strongest, healthiest, and most capable version of yourself. This is brought to you by Achieve the Lifestyle. As always, guys, I'm here with my lovely companion.

SPEAKER_01 1:07

Yes.

SPEAKER_00 1:09

Lovely podcast co-host and always, always special guest.

unknown 1:15

Okay.

SPEAKER_00 1:16

In our hearts. In my life.

SPEAKER_03 1:19

In our hearts.

SPEAKER_00 1:20

Janie Brown, how are you doing?

SPEAKER_03 1:22

I'm doing wonderful. Hi, everyone. Hi. All right.

SPEAKER_00 1:25

Okay. So today we are going to get right into the meat and potatoes of the business. What are we talking about?

SPEAKER_02 1:37

Sleep.

SPEAKER_00 1:38

Yeah. We're talking sleepy sleep. Everybody's like, well, I know how to sleep. I just like put my head down on my pillow and go to sleep. No. You do not know how to sleep anymore. You used to know how to sleep when you were like a child, but we've ruined that with our modern lifestyles. So we are going to figure out how to reclaim that today. And we're going to get a little specific here. We're going to talk a little bit off.

SPEAKER_03 2:01

Yeah. So there's a lot, a lot that goes into sleep. There's a lot of different ways to approach optimizing sleep, getting more efficient sleep. So we're just going to start by talking about one specific neuropeptide that impacts sleep, but then that's going to show how what our pillars are with Achieve the Lifestyle, the are foundational things that we work on, which is stress management, nutrition, exercise, social connections can all impact your sleep.

SPEAKER_00 2:36

Yeah, I think people put sleep in like this separate category. You know, I'm talking about the layman's here, like the average person just thinking about health and stuff. They're like, yeah, yeah, I got to sleep. And they put it like on an island, right? And they people find it easier to understand how nutrition and exercise are related to health and how they're related to each other. But people have a hard time understanding how all of that, you know, what you getting exposure to the outdoors, who you talk to during the day, what you eat during the day, what kind of workouts are you doing affect your sleep. Yeah. And how your sleep can affect all of that. So we're gonna kind of Oh, yeah.

SPEAKER_03 3:10

It's all all, as I say often, it's all very beautifully and frustratingly connected.

SPEAKER_00 3:17

Yeah.

SPEAKER_03 3:17

And a delicate balance.

SPEAKER_00 3:19

And things like changing body composition and things like that are highly affected by sleep. Like people are think that you, oh, I'm doing all the right stuff, but your sleep is how do I say this? Hot dooky, and you're like worried, you're you're not seeing the changes you want to see, but it's like, okay, you're eating right, this and that, but your sleep is terrible, it's not gonna happen. Yeah. That lever is gonna be way harder to turn.

SPEAKER_03 3:42

Yeah, that's the biggest thing too with weight loss when people are like, I can't lose weight, I can't lose weight. And uh, you know, a lot of medical providers won't ask about sleep or talk about sleep. And if you're like, well, sleep has nothing to do with my weight, then tell me why Zetbound is approved for sleep apnea.

SPEAKER_00 3:59

Oh, we ain't ready for that conversation.

SPEAKER_03 4:02

And so it's all connected. It's all connected. Your metabolism, your sleep, it's all all connected. And so we were um, you just want to get into it, or you need to give any updates?

SPEAKER_00 4:12

Um, no, we can get right into it. I think this conversation arose from that uh holy health class we were doing.

SPEAKER_03 4:18

Um and so we were, so those of you who don't know, we do a lifestyle ministry at our church and we call it holy health. You have to say it like that.

SPEAKER_00 4:27

Yeah, but the exclamation mark is part of it.

SPEAKER_03 4:31

And this um past session that we had with them, we talked about um sleep. Because, like I said, everyone wants to talk about nutrition and exercise. And usually those sessions we have, they're open platform. It we let the people attending kind of lead us where we want to go. But the like as I started, this beautiful thing is when we start talking about sleep, we can talk about nutrition, we can talk about exercise, we can talk about stress management because it's all involved with it. And when I was refreshing myself and researching some talking points, I came across um a neuropeptide called orexin. Now, I've heard of this as a dutiful conventional PA. I know when you say orxin, I say balsamra, right? Because that's a sleep med that binds to orxin receptors to make you sleep. And that's my problem with conventional medicine, is I know more about drugs than I know about the actual process. Or I know more about drugs than to actually use lifestyle to correct things or to prevent things, which is to me a huge hole in my education, which I'm I have and I'm still trying to patch up. And so, what is Orexin? Do you know what Orexin is?

SPEAKER_00 5:45

Uh, you're gonna school me. Here's the funny thing about this parentheses. When we started that, we planned that class, I thought it was like, oh, we're just gonna kill this in like a couple minutes. So I'm let's have other backup topics to fill in the remainder of the time. And it just turned it, it amazed me how like the rabbit hole of sleep, you know, how it's very deep. And obviously, there's all these connections to everything else related to health, to all the other pillars and all this stuff. And I was like, man, this stuff is really like a linchpin of health is having that that sleep, getting that thing right. Yeah, you know, it's not unlike and how many questions people had about it too.

SPEAKER_03 6:22

Right. It's not unlike exercise, right? So you can so just say you go into the doctor and you're like, um, I they, you know, you're at your annual exam and they're giving you general counseling. They say you need to exercise more. You need to sleep more. But then it's like, same thing with I need to exercise more, but like, how? How do I fit that into my schedule? What type of exercise? How much should I do? What I if I can't, I have a bad knee, so what modifications do I need to make? Okay, you need to sleep more. Okay, well, I have trouble falling asleep, so how do I do that? Or I can't stay asleep, so what you know, or I snore a lot and I wake up a lot. Like, what do I, you know, so it's it's so easily brushed over, just do more of it, but not how.

SPEAKER_00 7:08

Yeah, and and how many people are writing off sleep issues?

SPEAKER_03 7:11

And how many people crave to know more?

SPEAKER_00 7:13

Yeah, yeah. Well, and you know, I'm me thinking as a veteran, I'm like, oh yeah, we got sleep issues, every last one of us. Like, I'm surprised when veterans tell me that they sleep well. I'm just no, no edibles, no ambient, nothing, huh? You just sleeping well. You know, like Jake surprised me with that, but then it made sense when he started explaining, you know, his circadian rhythm stuff. And I'm like, yeah, nailed it.

SPEAKER_01 7:38

Yeah.

SPEAKER_00 7:38

Right. So I I when I hear regular people with sleep issues, I'm very surprised. And the amount of people with sleep issues is crazy.

SPEAKER_03 7:48

Yeah.

SPEAKER_00 7:49

That's like a rising thing, too.

SPEAKER_03 7:51

No, no, no, definitely it is. And there's a lot that it is involved in it. And one of the things is this constant artificial light.

SPEAKER_00 8:00

Oh, right.

SPEAKER_03 8:01

And the reason why I mean to say it, because a lot of people, when we when we as humans, we can see something happen in nature and understand it. Like if something happens to an animal, like we understand it. And a lot of y'all are out there taking better care of your dogs and cats than you are yourself, just to be honest. And so when I make an example or a reference to an animal, a lot of people grasp it better. So that's what I did at the Holy Health. I said, we need to be mindful of our light. Like I'm telling I'm thinking about getting like little red light lamps to put in our house instead of using overhead lights. Yeah.

SPEAKER_00 8:34

When we go into floor lights.

SPEAKER_03 8:36

Um if you look at sea turtles, because we're in South Southeast Florida, so sea turtles, you know, very apparent. If you look at the sea turtles, the baby sea turtles, are having a lot more issue because when they hatch on the beach, what makes them go to the ocean? Typically, it's the moonlight. So they go towards the moonlight. But now all these condos and high-rises are being put right on the beach um and they're lit, right? They have the street lights and things like that. And they're lit.

SPEAKER_01 9:05

Okay.

SPEAKER_03 9:05

They're lit.

unknown 9:06

Okay.

SPEAKER_03 9:07

Okay. And now the sea turtles are like, but which way do I go? So they're confused. So a lot of them aren't getting into the ocean. That puts them at higher risk of predators. Um, fortunately, there's a lot of um organizations that help, you know, they take up the sea turtles that didn't make it, they rehab them, get them stronger, help redirect them the next night. Anyway. And so when I made that example, people were like, Yeah, I know that and I know about the sea turtle babies, but you aren't turning off your lights and making your house cool, dark, and quiet before bed. Why? Okay, anyway. Um, so went off on that a little bit, and that didn't make us a little bit. I mean, we're gonna go back around there. So Orexin um is a neuropeptide.

SPEAKER_00 9:51

Spill that out for people.

SPEAKER_03 9:52

O-R-E-X-I-N.

unknown 9:55

Okay.

SPEAKER_00 9:55

So am I saying it wrong?

SPEAKER_03 9:59

Orexine?

unknown 10:00

No.

SPEAKER_00 10:00

Orexin?

SPEAKER_03 10:02

No.

SPEAKER_00 10:02

Orixin.

SPEAKER_03 10:03

Orixin.

SPEAKER_00 10:04

Orixine.

SPEAKER_03 10:06

It's or Puerto Rican. Orixen.

SPEAKER_00 10:09

Okay, so it's Oscar, Romeo, Echo, Xavier. Xavier, India, November. Still good on my phonetic. Okay.

SPEAKER_03 10:17

I saw this meme, sorry about. It's like you're a military wife, but you still haven't gotten the alphabet. So she's like, my last name is Rosa, rotisserie chicken, organ trail. Okay, it's funny. Anyway, okay. So it's a neuropeptide. It's produced in the hypothalamus. So that's, you know, deep in your brain. That's when you think about hypothalamus, you think about HPA. So hypothalamus pituitary adrenal, HPO, hypothalamus, pituitary ovaries. So that has to do a lot with our stress response, reproduction, hormones, things like that. Okay. So produced in the hypothalamus and it regulates this neuropreptide neuropeptide erxin regulates arousal, wakefulness, and appetite. Okay. And it's made up of amino acids. What do amino acids make? Or how do we get amino acids as humans? We make some of our own. Oh, protein. Protein. Okay. A little foreshadowing of why diet matters. All right. Umrexin receives input from our environment. So it's environmental factors, light, dark, psychological. Am I thinking about stuff? Am I stressed? And then emotional. Am I happy, sad? Okay. Um, and then Orexin will then project message to your entire central nervous system. So that's, you know, pretty powerful little guy. Now, this neuropeptide is dubbed the multitasking, right? And so if I say multitasking, who do you think has more orxin, men or women? Um women, yes. Yeah. And so this is gonna go back to how we evolved. Orexin played a huge part in the differentiation between or a huge part in our survival and why you know the role of women versus the role of men. Now, some people may be offended by this, right? Because like I'm a strong independent woman, I don't need no man. But I do think if we lean into how we evolved or how we were made, you will have more peace. Okay. All right. So it's the multitasking neuropeptide. It helps regulate sleep wake states, feeding behavior, so seeking, foraging for food, energy balance in your body, reward system, your cognition, and your mood. So it influences all of that. All right. And so Orexin, back when we were like living, you know, in small tribes, think of like if you want to think of caves, around a fire, hunter-gatherer, things like that. It promoted movement to seek and find food, to stay awake during the day, and to learn and remember things. So it helps with spatial awareness, it helps with memory. So, hey, I know if you go past the river and towards this giant tree, you'll find a berry bush. And so we're always gonna go there. So that sort of remembering, right? Makes sense. Okay. Or you remember the movement patterns of this herd of moose or elk come through this passageway every uh winter. I don't know, you know. Yeah, so you just remember these things to help the food. Okay, now men versus women is women have higher, like I said, higher erection system activity. And why? Why? Okay. Because we are the ones who carry the children, we are the ones who bird the children, and we are the ones who help the child survive for you know the first few years by feeding them, protecting them. Men are more likely in this type of setting to be going out and either finding food or fighting. Okay. And so the reason why women have a higher or exin system activity is because we need increased sensitivity to stress. All right. Now think about that in modern times. We have increased sensitivity to stress. Stress is everywhere now. It's not just a rogue animal coming to invade our little community. It's not, you know, it's traffic, it's emails, it's uh social media, it's comparison, you comparing yourself against others, especially on social media. It's, you know, all these things that we've created in today's environment that are little pokes of stress throughout the day.

SPEAKER_00 14:59

So wait, you saying y'all stress more than us?

SPEAKER_03 15:04

Don't ask something you know the answer.

SPEAKER_00 15:07

I just wanted to hear you say it. I just wanted to hear you say it.

SPEAKER_03 15:12

And so this is interesting because another thing that erects does for women, it increases our sensitivity to stress and it doesn't let us habituate stress, it doesn't let us get used to it. So, men, when you tell women, get over it, it's uh it keeps happening, just get we can't. We're not supposed to. And why is that? Because if a give me an animal that would come sneak into the night and harm your child, freaking mountain lion. A mountain lion. If a mountain lion comes and tries to, you know, the men are off fighting whatever, or or maybe they're just asleep because we know men can just knock out and be gone, right? A mountain lion comes in the night and they're small children. You need to wake up. Okay, the mountain lion's gone off again, but then they're gonna try again and again and again. We need to be ready again and again and again, where men, because they go off and fight, they have a decreased sensitivity to stress so that they are able to not be in a heightened sense of worry or panic, and they can just fight and not, you know, have that emotional distraction.

SPEAKER_00 16:23

We'd burn out, I guess, if we were stressing all the time, like which happens. Some guys do, they don't they don't have a good response to it.

SPEAKER_03 16:29

And if they burn out quicker, we as women need to be um ready for repeated threats, always aware, always on to protect our young, to protect our environment for when the men are out. Men, they need to be able to, they need to be able to accustom to stresses due to hunting and fighting because they need to maintain focus. Now, if you know if you're stressed and scared, the logical part of your brain's not able to fire as clearly.

SPEAKER_00 16:56

And so uh contact this is like we're talking here, like in the nature state, right? Like what would be everything we talk about, we're kind of pointing back to a state that's closer to our natural state before we injected, you know, homes with hard walls and gates and all this stuff and digital stuff.

SPEAKER_03 17:20

So I'm taking yeah, so I'm taking us back to how it originally how we how we evolved to work. Yeah. Okay. And then I want you to the original function of your body. Yeah, I want because we haven't, our brains haven't gotten past that.

SPEAKER_00 17:36

Yeah, and we haven't we've injected all this mother, and a lot of people talk about this that modern times, you know, have exponentially increased in mudur and affected our lifestyle, but our software, the way we were programmed, the way we were created, has not adapted, quote unquote. And we frankly, we don't want it to adapt because we become unhealthier. The more we fit ourselves into the modern lifestyle, into the modern framework, and we step away from the original design, the unhealthier we get. Right. Right. So we're acknowledging, hey, this is how it would work if we were out in nature and we were kind of living in the wild, quote unquote, this is how your body's gonna work. Right.

SPEAKER_03 18:17

So because women have a higher activity of arexin, we then can have higher stress-related disorders because the stress cycle can't be completed when it's constant barrage of stress throughout the day. A lot of people aren't aware of their chronic stressed state. So then we're talking like anxiety, depression, panic disorder, sleep disorders, um, eating disorders. So higher orxin activity can lead to more of uh binge eating tendencies because orrexin wants us to seek food. And in women, depending on where you are in your cycle, hormones can influence us. We want fat storage because uh pregnancy, birthing, lactation, those are all very high caloric demand states. And so, you know, we want to seek food to have storage for that. Okay. Now, an interesting thing I found out by about aurexin because I started looking at what are the other differences between men and women. Um, Orexin can help with pain sensitivity, and women have less pain sensitivity and men have more. Think of women versus men in soccer. Okay.

SPEAKER_00 19:34

Don't get me started, girl. You're gonna send me down a rant right here.

SPEAKER_03 19:37

So men have a higher pain sensitation. So just think watching like soccer, they like maybe get kicked in the shin and they're like, ah, when a woman can get straight punched on the soccer field and they just keep playing, all right?

SPEAKER_00 19:50

Controversial take here. Men shouldn't play soccer anymore. Just saying, okay, go ahead. It's no longer a man's sport.

SPEAKER_03 19:56

So also with getting sick, with getting a cold, women were like, oh, I'm I got a cold, I gotta power through. Men are like, cancel everything, I have a sniffle, I'm dying.

SPEAKER_00 20:07

I've never done that a day in my life.

SPEAKER_03 20:09

False.

SPEAKER_00 20:10

I don't think uh when false.

SPEAKER_03 20:13

Okay.

SPEAKER_00 20:13

Girl, I'm a I'm a trooper.

SPEAKER_03 20:16

Okay. Keep telling yourself that. Why is this? Why is that? Injury prevention. Men are off fighting, men are off hunting. They're going to want to, as soon as something hurts a little bit, they're gonna take pause because they need to keep going. So they can't do something that's gonna completely take them out. Okay. All right.

SPEAKER_00 20:38

And also women childbirth, obviously.

SPEAKER_03 20:42

Yeah.

SPEAKER_00 20:42

And you hear the you guys can handle the pain of childbirth. Maybe, maybe not. And I always thank God that I'm a man.

unknown 20:50

Okay.

SPEAKER_03 20:51

Um, I mentioned earlier that with the multitasking of direxin, it hits on the reward system. This helps men take more risks because they need to take risks for hunting, fighting, right? However, in modern day society, with things like opioids, fentanyl, um, just drugs that are readily available everywhere, the orxin can lead to that addiction cycle because it when you do drugs, it lights up the reward center of your brain. And now orxin can help you drive to seek that reward out again and again and again. Okay. Now, Orexin, you can have issues like on an autoimmune level. They don't quite understand why some people may have a higher affinity for orexin or higher levels and versus a lower affinity versus lower levels. If you have super low deficiency in orxin, think of things like narcolepsy. Like you can't stay awake during the day. Okay. And but those are not the general population. Now, the general population. population is more your like I mentioned your environment environmental factors are affecting the orexin and so orxin can cause sleep issues if you have high orxin you're more likely going to be insomnia have insomnia because orxin wants you to be awake alert find food okay to optimize or for it to be optimal we have a great circating rhythm we're awake during the day we're asleep at night we're alert during the day we're resting at night so a lot of people will bastardize that cycle for scrolling on the phone watching TV staying up late taking stimulants too late in the day whether it be um pharmaceutical drugs uh you know ripping some cocaine at night or having too late of coffee or um maybe a really stimulating activity that keeps you awake being on your phone having bright light right in your face as you're trying to go to bed that can disrupt your circadian rhythm which will then disrupt the orect having too many lights on your house especially if you have like LED high lights like that that's that'll mess you up. And arexin influences your appetite like I said it promotes food seeking behavior especially when the body is energy deficient okay meaning you're eating 1,000 calories a day and you're working out 1000 calories a day is not enough food and you're demanding more than that from your body therefore when you try to go to sleep your body's like I don't have enough energy or nutrients let's we need to get up find food. So you're not gonna be like oh I need to find food. It's gonna be like I can't I just can't fall asleep or you fall asleep and then you wake up and you're like I'm just so restless. I don't know what's going on.

SPEAKER_00 24:01

Okay let's pause there for a second. Let's dive into that because I always say that one of when I onboard women and we talk about you know hey we're gonna work out and I always want to hear about nutrition. Obviously we ask about sleep and all that stuff but it is not uncommon for me to hear from women that they have a hard time sleeping. Oh I can't stay asleep. Yeah I'll fall asleep quick but I'll be up this many times at night I'm like is it you're going to the bathroom is it no not really I'm just tossing and turning and it's been a thing for years. And then when we lay out the nutrition it's like you are not eating anywhere near enough. Like it's like it sounds like I skip breakfast, have coffee only or I have this tiny little bagel little thing from Starbucks or whatever. And then lunch is a salad with like maybe two ounces of protein and then I might have dinner or whatever and that's it. And it's like a thousand calories. So I I can see it's like okay you're not sleep you're not eating enough and I'm and I'm not saying thing that goes in women tends to be sleep. Like men could mess all these things up and they might still be sleeping halfway decent but in women that's the first thing that goes and then you start seeing stubborn you know oh I'm storing fat in all these weird places. I'm doing all this stuff but I can't lose weight you know all this chronic stress that comes from that whereas men it takes a little longer for the wheels to fall off this orb kind of explains it right and this is just one aspect of it right I'm not saying that Orexin is the only driver of you not sleeping. No, this is one factor.

SPEAKER_03 25:38

It's just one thing. But when we in a second when I talk about well how do we try to optimize our Orexin balance and how do we optim like you're gonna see why I brought this up.

SPEAKER_00 25:47

So now you see the first link there.

SPEAKER_03 25:49

Yeah nutrition nutrition nutrition and so one thing that I talked about at the Holy Hill thing is that your body needs energy during sleep. Your body burns calories during sleep now don't try to biohack this don't try to be like I'm gonna burn so many calories during sleep like don't no it just it's a natural process just let it happen okay meaning that your brain clears out it cleans out it sorts memories it does things when you're sleeping if you sleep well that requires energy if you're trying to restrict so much whether it's from sheer sheer willpower an eating disorder or you're you know what did what did uh that teenager in jujitsu say pinning them peptides right so pinning means injecting I guess I don't know but if you're doing that and you're decreasing your caloric intake significantly it is going to lead to disruptive sleep because you cannot hijack the survival processes of your body.

SPEAKER_00 26:50

Yeah and guys if you can then just you know hold your breath for five minutes with no practice see what happens well and a lot of these stuff like you know clearing the trash out of your brain storing memory these are metabolic processes. You'll find that a lot everything comes back to your metabolism right so if you're shutting it down with a low caloric state and you're like you know kicking it into oblivion by burning out with crazy workouts and not eating enough and all this other stuff metabolic processes are going to work less and less they're gonna be less and less efficient right yep storing memories dreaming you know clearing amyloid from your brain like all this other it's metabolically driven right um something here that I heard yesterday I was listening to a podcast and this lady was kind of going in on this you know they're talking Alzheimer's dementia that sort of thing it seems like there's an the obviously there are the projections for Alzheimer's and dementia are ridiculous. They're saying one in three by the year 2050 will have this this is insanity but we can we can talk about later what what's driving that aside from nutrition um but she's saying that the rise is mostly driven by women that a lot of women are ending up in in with dementia and now we talk about this you know this orxin rabbit holes and and sleep being compromised that is a big driver a big risk factor for dementia is chronic sleep issues.

SPEAKER_03 28:21

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SPEAKER_00 30:59

Yeah I mean and that's a good example because of the volume of work.

SPEAKER_03 31:02

Yes but um you know you could F-45 yourself to death too you could hotworks yourself to death too so chronic stress can suppress orxin which then leads to things like depression or it can heighten it which leads to things like insomnia. Now everybody's a little bit different. You know the people when they're under a lot of stress they get just kind of withdrawn and blah and you know they don't really want to do anything or you get the people who are under a lot of stress and are like oh my God I have to get everything done. I can't sleep right so people can go either way all right um another disruptor of orxin is metabolic and food signals. Increase protein protein protein get you some protein increased protein intake there we go activates or decreases overall food intake specific to protein because protein is satiating so orxin you in so I get more um I get more protein in my diet orrexin's like hey you're awake let's be awake but you're satisfied so we don't need to seek for food but we want to keep you awake so optimizing your diet can influence orxin if you're eating high sugar low protein your body's gonna continue to seek out and try to find food okay umrexin helps interesting like this orexin helps with increasing lean mut mass and decreasing fat mass so you want to have optimal orexin levels if you want to have good body composition which goes to adequate sleep good body composition and that's more with influencing energy storage versus getting up and moving around because if you if you have normal levels of orxin it stimulates spontaneous activity to get up and move around that is you know akin to going and seeking and finding food okay so it's a ride like awake and sleep cycle is is more it it's optimized. So orxin is more for your awake yeah right okay um circadian mismatch can disrupt arexin so think about shift workers you work nights you work second shift or unfortunately I know some people they go through rotations of I work first shift for a while second shift and then third shift and then start over again so that disruption of I go to bed at the same time I wake up at the same time and staying consistent with that which we all want to try to do that the disruption in that can just really throw your body off.

SPEAKER_00 33:45

Um man shift work is insane what it does to you. So if you're out there and you're a shift you know first responders hopo um people that just happen doctors providers at work yeah especially like labor delivery or who yeah you have to VR all of that stuff man you have to be like you your efforts have to be double in intensity to actually stay in good health because it is the most unnatural and unhealthiest thing to work a reverse cycle.

SPEAKER_03 34:17

Yep. All right so then I won didn't just want to dump all this on you and just be like everything you do can disrupt Orexin right so how do we support it? Now for my understanding girl you make that face you make you I was like I was like I was like on the runway ready to take off and then you just halted well because I'm trying to like walk with me now. I'm trying to keep people in this um it's funny because guys if you're listening men you probably heard the face that she just made at me and if you're watching then you could see it and dudes would be like yeah yeah I know that face I know that face if you're married especially if you have a significant other what I was gonna say women have higher levels of orexin right not necessarily higher levels but more if more activity like a more sensitive so it didn't so what from what yeah so from what I saw it didn't say necessarily more orxin but maybe there's more receptors or maybe it's more active just higher activity.

SPEAKER_00 35:18

And it's and more they're more sensitive to the fluctuations in it.

SPEAKER_03 35:22

Um not more sensitive but we we respond Orexin doesn't let us habituate stress. So it's like an it's like a new thing every time.

SPEAKER_00 35:33

Okay. So and so less you guys handle stress so I don't know how it does that. Okay. Yeah. You guys are more sensitive.

SPEAKER_03 35:40

That makes sense that can be it's like you're more sensitive to stress that because if you think about it in modern times like we can use you and I for example um because I I'll 100% admit I get stressed out about things more often than you do. I'm Dan the bull just melt and so but I think that that's a great balance between us because a lot of times let's take travel right because I'm like oh my gosh we need to get to the airport on time. What if you know TSA you know I don't know takes me into a room like that's ever like never gonna happen.

SPEAKER_00 36:14

This never happened yo you really this goes through your mind this is so crazy. Yeah yo what are you carrying bricks or something like this?

SPEAKER_03 36:24

Are you one time I came back with a pound of coffee in my suitcase and they thought it was a like they're like it looked like it was suspicious and I'm like it's coffee.

SPEAKER_01 36:31

Oh my God.

SPEAKER_03 36:32

But um anyway um so let's take travel so I'm worried about getting there on time getting parking getting through TSA make does the gate exist did my passport blow up in my bag in the car and it's disappeared right so these things I'm all I'm like and so my this is this where I I love you and this is where we're a good balance because I'll be like Dan are we okay on time and you'll look at the time you're like yeah we're fine and I'm like okay right when he starts to freak out on time I'm gone because but so let's just think about that though. That makes sense if we take my response versus your response in traveling and put us in a tribal situation where I have like me and other women in the tr in the tribe or whatever have like three or four kids and you and the other men are off.

SPEAKER_00 37:31

Wouldn't you want me to be oh what's that oh my gosh are the kids okay are they like I'm thinking about like you know when people report issues in their house like some like a break in nine out of 10 it's the woman that wakes the dude up and like hey what was that and the dude's like and then you're like I heard something and dude's like okay time to spark into action but it made me think about that because yes nine out of 10 it's like the woman waking up the dude like hey I heard something.

SPEAKER_03 38:00

Where that that's a great example of how it habituates because just think about that. When you move into a new place or you're sleeping in a new place you don't sleep as well because there's new noises right you get used to them and then you're like oh that's the air conditioner kicking on or that's the dog or you know that's whatever right women we don't because we're like oh okay air conditioner like oh wait wait you know like it's it affects we can't get used to it as easilyborn baby too that's the other one wakes wakes up wakes up where men can get used to it after a while more easily I'm not saying like 100% women we don't because we're not meant to now I'm not saying that use this as an excuse to be stress balls manage your stuff but I'm just saying if we recognize it and we're aware of it we can give ourselves some grace and then that takes away the stress of being stressed about why we're stressed okay all right how do you support balanced orexin levels all right get a pen and paper this is going to be shocking revolutionary new information it's not it's all the same stuff we talk about all the time okay this is why I wanted to bring this up this stuff is brand new nobody's ever talked about this before come on now this brand new guys this is newer than the peptides that everybody wants to take come on now let's go getting a consistent sleep wake cycle there's a lot of studies that show even if you can't get as much sleep as you want which is common it's common in this household going to bed and waking at the same time having a pattern think about with your kids you make a pattern of just go to this is your bedtime this is your wake time maintaining that as an adult is huge.

SPEAKER_00 39:40

Yeah is huge you you do that with your kids on the weekends even when they have no school you still put them down at the same time that they go I have seen that some sleep specialists say on the weekends or on like your off days try not to sleep in more than like an hour to maintain that regular pattern. But then I've also seen a lot of people make up sleep where you can and so there's a lot of conflicting stuff out there do the best you can right if you can sleep if you can keep to a sleep schedule seven days a week great if not five days a week great you know so just do with do within your means um morning sunlight how many times have we talked about that so we talk circadian rhythm is crucial to how your body functions like I mean we're talking about hormone production we're talking about you know digestion I mean everything is affected by circadian rhythm morning sunlight if you have the kind of schedule that allows you to see the first light of the day I don't I'm talking about you have to be out there literally at the crack when the sun is cracking the horizon crack of dawn but if you can get out there in that first light and get some light in your eyes okay no sunglasses guys if you have a backyard and you or you have a nice balcony and you can get out there like you know no shirt or whatever and and shorts and boom and hit that first light it is crucial. If it's cold and you can get out there and do a little walk and see that first light you have to crucial because this is going to prepare your body for the rest of your day for forever and ever amen. Okay um yeah uh if you wake up early in the morning you're like okay well you just told me to take to keep a consistent sleep wake cycle if I I consistently have to wake up at 4 a.m nowhere no like unless you're like in Alaska where the sun just has been up no sun's coming up at 4 a.m okay that that's your boy that's me watch watch somebody be like well actually in Russia the sun rises okay I'm talking about in the US um you can't get morning sunlight turning lights on in your house can help getting a red light shining red light which we need to get back into that happen yeah like a red light panel yeah like infrared light panel yeah because that's what's in the morning light is red light that's what we want okay sunlight's best yes thank you because I I don't want people buying infrared light panels and then the sun they live in South Florida or Texas no places California and then you're like crowded along your red light panel when the sun is shining out no sun's optimal I'm talking about if you shift work you get up at 4 a.m things like that because you just said hey if you're a shift worker and you're like this you need to double down this is doubling down yep that's double so somebody like me where I'm usually waking up at 4 a.m and then I'm working during the morning during the light hours of that morning light I'm usually coaching you know 6 a.m 8 a.m by the time I'm able to get outside most days it's already the the spectrum has shifted to more of the UV you know middle of the day that white and blue light type thing yeah so if you're somebody red light panels do help there that's that's fire right there yeah if you need uh recommendations on it where do I get that um let me know I can direct you um regular exercise interesting novel concept getting regular exercise helps support balanced orxin remember orxin is the one like hey wake up be awake we need to communicate to the body bi-directional orexin is activated hey I'm gonna move and exercise during the day because this is the time where I'm active and then there's a designated time where I'm not active I'm not asleep.

SPEAKER_03 43:34

Okay. So same thing about light during the day because that's stimulating during the day and we say don't do light at night like as you're getting ready to go to bed like on your phone tablets computer TV same thing with exercise exercise during the day in the middle of the night you're not doing the bed okay so same concept rest cool dark quiet still Daytime, bright lights, stimulus, movement, eating. Okay.

SPEAKER_00 44:06

Go back to the light for a second, because I I think we gotta the lights. Yeah. Um it's it's fairly it's it's a little bit more than just I don't think people understand what's happening with with the lights, right? Like if you get that morning sunlight, you know, it produces wow, why are my words um melanin? It helps you produce melanin, which is protective, right? Later from the later sun rays that you get later in the day, right? So it helps you, you know, protect your skin from harmful rays of the sun. It's like your body's natural sunscreen, right?

SPEAKER_03 44:44

People are looking at us, they're like, Janie gets no light.

SPEAKER_00 44:47

No, you have you're this is this is my my Mabu tan right now. She's tan right now because she's getting that morning sunlight. You are tan right now, girl. Don't let these people confuse you. No, she you think she's light, she goes way lighter than that. This is tan, Janie. Okay, so but that's that melanin. That's that melanin. So, what is melanin? Real quick, what gives me this beautiful milk chocolatey, silky color? I have a lot of melanin, right? You know, obviously people of lighter complexion have less melanin, but your body can still produce it. Melanin, that's why darker complexed people do not burn as easily in the sun, because it protects you from that sun. If you get the morning light, your body produces more melanin. It protects you later in the day when you're in the middle of the day getting beat down by the sun. Hey, my melanin levels are higher because I'm constantly exposed to that morning light. My body's pumping, it protects you. So it'll take longer for you to burn if you are, or you might not even burn if you're really well sun adapted and you've been doing your diligence by getting it in that morning light. Talking about later in the day, the sun, you know, there's a spectrum of light that the sun gives out, right? You know, more red in the morning, middle of the day, it's all combined, or you call it white because it's everything, right? And then in later at night, and you can see the colors in the sun changing, right? The later at night light, that signals your body to start producing serotonin, okay, which is the precursor to melatonin.

SPEAKER_03 46:21

What?

SPEAKER_00 46:21

And that means you're telling your body night night. Night night, bedtime's coming. And that's why once you see that afternoon sun, that sunset, sunsets are beautiful. Y'all know this. Everybody innately, you know that you want to go see sunsets. I don't know anybody who hates a sunset. And if you do, just you need Jesus. Okay. But anyway, um, and don't ruin that by going in your house and having all these LEDs flashing at you and all these screens coming at you. You know, another thing that throws you off. People who have TVs in their bedroom and you lay in your bed to watch television and then you think you're gonna go to sleep. Son, what are you doing?

SPEAKER_03 47:01

Yeah, so I want to make this point too, because we had a woman at the Holy Hell say, if I if I lay in bed, I cannot sleep because my mind is right, fine. That needs to be addressed. But if I get on my computer and play a game, or I remember she said, or if I watch TV, can knock out. Okay. And so then I she's like, Why is that? And I answered her with a question, why do you need distraction to then be able to sleep? Whereas if you don't have distraction and you're just with your thoughts and with your mind, you cannot sleep. And I said, and I don't want you to answer me that, but that's what you need to explore. And that's probably where therapy is gonna come into play. Some cognitive behavioral sleep therapy or maybe reading books about it. Because if people are like, I can't fall asleep unless I watch TV, or I fall asleep looking at my phone, it's because you're you're distracted and then you're able to fall asleep. It's not gonna be efficient sleep, and you're more likely to then wake up a couple hours later. But if you just lay in your bed and you're just like alone with your thoughts and you can't sleep, that needs to be addressed.

SPEAKER_00 48:18

Yeah. So there's a lot there. That's a rabbit hole, but that's that that's a we just opened the door to the rabbit hole and peeked in it real quick. Okay.

SPEAKER_03 48:27

Um to support balanced errexin, you need a diet that avoids extreme spikes in blood sugar. Okay. So, like I mentioned earlier, protein, having a good source of protein with every meal, having complex carbohydrates that have a good amount of fiber with them. Think berries, think potatoes, think rice, not um, you know, not right before bed. I'm gonna have um, what's something? Like some chips or some cookies. Okay. Because that's gonna spike your blood sugar. That signals to the um to your brain, oh, we have energy.

SPEAKER_00 49:02

I'm getting ready. Yep.

SPEAKER_03 49:04

Yeah.

SPEAKER_00 49:04

Now there's some, there's some, you you get a lot of some people say eat a lot of carbs before you go to blood. So I said it puts you down.

SPEAKER_03 49:12

Extreme spikes in blood sugar. Okay. Now, if you're a very active person, there are like, yes, you need to eat some carbs to help you feel satisfied to replenish glycogen, like glycogen, glycogen stores before then you go to bed. Also, sufficient amount of carbohydrates can help with produce serotonin, which then melatonin, like Dan just said.

SPEAKER_00 49:34

And so also people that work out later or early in the morning, this would that so I want to say extreme spikes of blood sugar.

SPEAKER_03 49:42

I'm talking that you what's what's something that causes extreme spikes? So um orange juice.

SPEAKER_00 49:51

A big old bowl of fruit by itself.

SPEAKER_03 49:53

Like say you swig some orange juice right before bed. Like something like that. Okay. Or maybe you have some MMs before bed. So just try to avoid things like that. And also avoid, not even just before bed, but throughout the day. Because that's just gonna mess up your orxin levels. And then you're like, well, if it happens during the day, it doesn't matter, but it does because then it has consequences when it comes time to go to bed. Um, stress management. So manage your stress. That's just gonna disrupt your sleep independent of orxin, due toorexin, whatever. Because if you are still vibrating at night because you haven't managed your stress, how do you expect to go to sleep?

SPEAKER_00 50:38

Yeah, and and this could go either way because people will start talking. Well, scrolling on Instagram has managed my stress.

SPEAKER_03 50:45

That's the distraction.

SPEAKER_00 50:46

It will not only be. Exactly. Dissociation, it's good to a level, but there's you can overdo it. And then what are you consuming on Instagram? If you're scrolling on Instagram and you're gonna get on freaking, I don't know, some news page and start consuming all this rage bait and all this garbage, because it then you're not doing yourself any favors, even though you think you're distracting yourself. You're over there hyping yourself up with some garbage on TikTok or whatever the hell, and your blue light bombing the crap out of yourself. Come on now, guys. Like that makes no sense, right? Now, so we need to be better at strategizing how to manage stress. And this is where self-awareness becomes an issue and trial and error. You're gonna have to try a lot of stuff, and it might work, it might not work. And understand trial and error is the underlying theme of your health journey. Okay, there are principles, stress management. That's a principle. You have to do it. How does it look for her versus how does it look for me? It's gonna vary. Now you have to strategize to adopt the principle and fit it into your individual lifestyle, right? I have four kids, I have five kids. That's stressful. So, how do you deal with that so that you can work yourself down so that you can actually get some sleep so the next day you can wake up and be of value to your five kids without losing your hair, right?

SPEAKER_03 52:07

Yeah, I know a lot of parents who, and I this is different for everybody, but from some parents that I'm friends with, they make it so, you know, everything's done that they need to do before they start to put the kids down. Meaning that when the kids go down first sleep, they can too, right? And then they have a whole bedtime routine for the kids to help bring them down. And at the same time, they'll simultaneously coming down. Now I know other parents who like once the kids are in bed, that's when I can do this, this, and this, and this. So it just depends on your schedule. But I know some parents who they're doing it for their kids and then they come down with them, right? And so that's that's a great thing to do. Um stress management, like Dan said, trial and error. Trial and error. You have to figure out what works best for you. Some things that you can do is, you know, journaling or just writing down a to-do list and a to worry list. Like these are things I have to do tomorrow. These are the things I'm worrying about right now. Just get it out.

SPEAKER_00 53:07

Everybody talks about this, this to-do list, to worry list. You'll hear this advice from everybody. Guess why? Guess why? Guess why you're gonna hear that everywhere you look at for sleep management and stress management.

SPEAKER_03 53:18

Because it works. Because it freaking works. Yeah. Oh my God. So there's sometimes in the shower where I'm just kind of like running through. I'm like, all right, all right. I'm like, oh, I forgot about this. So I'll get out of the shower and go write it down and then it's done.

unknown 53:30

Yeah.

SPEAKER_00 53:30

Um, I don't know anybody who'll tell you that making a little little before you go to bed, you know, not uh it's all before you go to bed.

SPEAKER_03 53:39

Yeah, some people like to journal and they'll journal before bed, and that's not different. But some people are like, I don't like to journal, I don't want to journal. So then just write down a list or write down a couple words. Actually, writing down two words of how you feel in an acutely stressful situation can help calm down the amygdala, which amygdala is a part of your brain that's like very reactive. So think if like you're walking down the sidewalk and there's like a hose that's just has never been there before and in a weird shape. And for like a split second, you're like, snake, right? And then the logical part of your brain kicks in, you're like, hose can move on. That's your amygdala. That's the ah, snake. All right. And because your logical brain was like, nope, hose, visual confirms it, you're done. But with other stressors, you can't resolve them that quickly. So I use this in the medical office that I was at. Previously, I had a big old white piece of paper on the wall behind my desk, and it was away from the patient room, so you couldn't see it. And the whole staff would come because I was like, I told them, write when you're in an acutely stressed situation, come write two words of how you feel. It was very colorful, the language on it, but they would come, write it out, and then they would just feel better about it. I don't know if it was a placebo effect. I do think that there's a real thing happening, but writing is powerful. Write down things day, night, whenever.

SPEAKER_00 55:00

And this, you not all of you might need this. I think this is very helpful for women specifically. Like I, you know, and I hate some dudes, hey, because I know some guys that are warriors and they need this as well. So it works, guys. Do it, it works. If you are overstressing, definitely try this. Like somebody like me, I get in the shower at night and ideas will start coming to me, and I should probably be writing them down. I get it really creative, but because I'm a man, then I get out of the shower and I forget and I just go to bed.

SPEAKER_03 55:28

So if you if you're not like that, then this list thing is staying well hydrated from just a very basic level, orxins produced in the hypothalamus. The hypothalamus needs water, needs to be hydrated. I also read that if you have inadequate hydration during the day, I'm not talking about chugging water before bed, avoiding water, but adequate hydration during the day helps more efficient sleep. And so those of you who are surviving off 40, 60 ounces of water a day, just I don't like the taste of water. I don't care. Grow up, do better. Like you need to drink more water.

SPEAKER_00 56:14

Um, also, if you said chugging water, pounding water, large quantities of water, you know, do what you gotta do, but it's not a good idea, right? It that's pretty stressful to the system. You need a steady flow of water versus I'm gonna sit down and drink a gallon in the next couple minutes. Like, no, that's not good.

SPEAKER_03 56:32

Wrapping up like a little side thing that I looked at, because then I just started thinking. I'm like, well, then how does ambien affect orxin? Because one of the side effects of ambien is nighttime awakening to seek food, right? So that's food-seeking behavior, which Orexin dictates. So I'm like, are they impacting each other? So I looked it up. So ambien actually works on GABA receptors. Um, there's actually no studies on how ambient influences or this is a problem I have with pharmaceutical companies. And I'm sure there's like a bajillion studies you could do of all aspects of the brain. But when we start taking medications that mess with stuff up there, and we don't even look at, I wonder how this impacts the natural wakening and sleeping cycle of our body and all the the components of that. Gives me pause. And so there's no studies to see if Ambien impacts Orexin, but they hypothesize that Ambien may do something to Orexin because of the nighttime driving, eating, buying stuff on Amazon. Like people do that.

SPEAKER_00 57:52

If you're an Ambient and you're listening to this, this is your sign to get off the damn thing. Ambient is probably especially my veterans. Ambient is uh extremely, extremely unhealthy, extremely controversial in what it causes. You hear the stories of people waking up in the middle of the night and going to buy booze. They didn't even know they did it.

SPEAKER_03 58:18

You witnessed that, right?

SPEAKER_00 58:19

They did, yeah. This is these are military stories. They didn't even know they did it. Guys getting pulled over for DUIs. They thought they were asleep, but they're actually high on Ambient out driving. They didn't even know they did it. Going to the fridge, raiding the fridge in the middle of the night. They didn't even know they did it. Okay, this has happened. It's like sleepwalking.

SPEAKER_01 58:41

Yeah.

SPEAKER_00 58:42

Okay. Super controversial stuff. And a lot, I don't understand why this stuff isn't more like Ambient shouldn't be on the market. Real talk.

SPEAKER_01 58:50

I agree.

SPEAKER_00 58:50

It shouldn't even be on the market anymore. This is crazy. And this is the problem with a lot of these studies. Now I'm on a soapbox because I heard somebody yesterday, oh, but the study show. First of all, who paid for it? Who paid for it? Damn it, if you don't believe that that's gonna affect the outcomes of a study, you're you're I want to use strong words. You're you're a dummy. Okay. So that's one. Two, remember that a lot of these studies, the sole purpose of them is to bring a drug to market. So they're looking at solving a problem with a drug only. They're not looking at anything else. They're not looking at lifestyle, they don't care because they're not gonna make money if they find that, hey, writing down stuff before you go to bed actually helps you sleep better. They're like, no, I'm gonna solve this with a drug because that's what's gonna pay me millions and millions of dollars. So that's all they're looking at, right? So when you start quoting studies supporting the use of pharmaceuticals, you need to look at a lot of context, right? And any study, really, any study, context, who paid for it, all of this stuff matters, right? Things like ambient, that is not a solution to these problems.

SPEAKER_03 1:00:03

Um now, the two drugs, there's two drugs that hit on orxin receptors that I mentioned, Belsamra at the beginning. There's a newer one, Dayvigo. And basically they just bind up the receptors of the orxin so that you just have and I I hate this wording because this doesn't sound attractive about reduced motivation to be alert and wakeful. And so the problem is that that can spill over into the next day. And now you just you're fighting being moving your body, being awake, which then doesn't give the body the correct feedback to say, hey, I'm awake during the day, I should sleep at night. And now, even though you're taking a medication that's sedate, uh sedating you, giving you a false sense of rest, and now impacting your day and your wake cycle, which then will influence your night side. And so I don't think that these I'm not a huge fan of sleep meds.

SPEAKER_00 1:01:00

Yeah. So I don't, and and I've even me, somebody like I think I've told this on the podcast when VA put me on trazodone to sleep. Nope, never again, never again. And I know there's people out there that swear by it. They're like, oh my God, that's nope, never again. I like I can't even explain to you how much that changed my whenever I would take it, how different my days would be the next day. Oh, yeah, I slept 10 hours, but now I'm dragging my butt through the day, like this the same regimented day that I would always have. It's out of the question. I'm being late. It's crazy. I did night and day difference between not taking it and taking it the next day.

SPEAKER_03 1:01:40

So why I like orxin and why I brought it up is because it ties in the fact that your nutrition influences your sleep very, very strongly. And so that's something that you need to take into consideration when you're having sleep issues. The other thing I like about it is that when you go and seek something for sleep, people always ask you what's your bedtime routine? They ask you about what you're doing right before bed and during bedtime. Where if you look at what arexin does, it promotes wakefulness, movement, food seeking, stuff that you do during the day. I like this because I don't think enough attention is paid to what are you doing in the morning, what are you doing doing during the day? Because that is impacting your sleep. And that's missed a lot.

SPEAKER_00 1:02:30

Yeah, yeah. I observational, I said it earlier low caloric states, chronically low caloric diets, which a lot of people are guilty for, um, even men, um really affects your sleep. And in women, you'll that's the first sign that you're not eating enough, is your sleep becomes super spotty. I've and I've it hasn't failed me yet. When I assess women and they tell me they don't sleep well, okay, let's talk nutrition, spotty eating every time.

SPEAKER_03 1:03:04

And this to me, it didn't say this in anything that I read, but I would think that it just can make you more anxious, irritable at baseline, right? Because you have something in your brain where it's like, seek food, find food, seek food, find food. And so you're like, you're trying to do work and you're like, uh, you know, like I gotta do this. And somebody comes to ask you a question, it's like, shut up, don't talk to me. I'm like, you know.

SPEAKER_00 1:03:30

So then you mentioned exercise there. The type of exercise matters, guys.

unknown 1:03:37

Oh my god.

SPEAKER_00 1:03:39

This high intensity obsession and burn it down type of workout every single day. I can't the amount of people that do these types of workouts that are not reaching their health goals, but they work out a lot is incredible. And it's sad to watch. Volume, you don't need 65 HIT workouts a week. You don't need a lot of you guys, like, don't need hit workouts, period, when we're talking about long-term health. You're not equipped for it. Your lifestyle does not support HIT workouts, but you need to work out, right?

SPEAKER_01 1:04:20

Yeah.

SPEAKER_00 1:04:20

So we need to be do something more measured. This is where like highly structured strength training will always reign supreme. Good strength training, two to three days a week. Good aerobic basework, you know, walking at a steady pace, getting your heart rate up into a controlled zone for 30 minutes at a time, maybe a little bit longer, is gonna be way better long term when you put the totality of that than doing 65 HIT workouts a week. It'll do more for your body composition. It won't mess up your sleep. Okay. Now you want to get into the combo of hellacious. I'm not going anywhere with my health, especially for women. It's the hypocaloric state. So low calorie intake. That's gonna affect your sleep already. And then I'm gonna put crazy HIT workouts on top of that. I'm gonna train for a Hyrux with my thousand calorie a day diet.

SPEAKER_01 1:05:13

Yeah.

SPEAKER_00 1:05:13

Um, I am going to do F45 six days a week with my thousand calorie diet. I am going to do CrossFit six days a week with my thousand calorie diet. Yeah. You know, I am going to go to Hot Works and do a spin class with my thousand calorie diet six days a week. You see what I'm getting at? Yeah. You're not equipped for it. Like you need so nutrition and the type of exercise you're doing are going to matter.

SPEAKER_03 1:05:39

I even think like, yes, regular exercise, but also regular movement, right? When we were in um, when we were traveling, obviously we're in new cities, we're exploring, we're walking a lot. And we're we're pretty active people, right? But most modern day people don't walk as much as we can or used to. Right. And I think one day from like hiking and then moving around, we walked over thirty thousand steps. But that was probably like a day in the life of a person back in the day.

SPEAKER_00 1:06:13

I didn't walk that much into the military.

SPEAKER_03 1:06:15

Right.

SPEAKER_00 1:06:15

That was great.

SPEAKER_03 1:06:16

And we you felt it the next day. Oh yeah.

SPEAKER_00 1:06:20

My little my little old bones. I was like, ooh, my legs did work.

SPEAKER_03 1:06:24

And so if that's taxing on the body, and that's just walking, but you're doing like high rocks or CrossFit or F-45 or burn boot camp, whatever, five, six days a week for an hour. I don't know. I just, you know, walking's highly underrated. You just need to move more. And yeah.

SPEAKER_00 1:06:45

And listen to my mouth. Look at my face, listen to my mouth real quick. I'm not saying don't do CrossFit. I'm not saying don't do high rocks. I'm not saying don't do F-45. If you love that stuff so much, just understand that your approach has to be measured. Hey, maybe you need one high-intensity workout a week, right? Because you can support and recover from that properly without throwing your sleep off and all this other stuff. And you're maximizing your nutrition. You're making sure you're taking in the proper amount and all this good stuff, versus six of them. And watch how the changes come pouring in. Losing weight, changing body composition. That's all stressor to the body, right? It's a good stressor. If we're not sleeping right, if we're not in taking proper nutrition, if we're running after five kids, now you have too much stress and your body's gonna lock up, right? So you're you'll start losing from somewhere. Okay. So just remember that. And usually, women, it's gonna be sleep. Men, eventually it'll be your sleep, but you'll start losing. You know what, men? Libido. That's the first one to go. So something to think about as we wrap up here.

SPEAKER_03 1:07:52

Yep. Talking about caring about stuff that you do in the morning, pay attention to that morning wood.

SPEAKER_00 1:07:58

Uh yeah. Gentlemen.

SPEAKER_03 1:08:00

Yeah. Spontaneous morning erections.

SPEAKER_00 1:08:03

Yeah, that's what they're called. It's funny because that's like the sign, right? It's like, oh yeah, I'm doing great, bro. I just woke up with my little morning wood. Boom, boom, boom. I feel good. You know? Yeah, that that's that's the sign. So we we have that. Women, women don't have like, you know, the flagpole. They don't have that kind of warning. It's a it's a little bit different. We're we're so simple. It's like Toyota Camry. It's like, oh yeah, I went to the garage, pit the boom, it turned on, and here I go, or just beat the crap out of this camera and do it again the next day.

SPEAKER_03 1:08:31

All right. So that's what I have to say on that. And so with our company Achieve the Lifestyle, sleep is one thing we take very seriously. So if you need um either just like you want a discussion to hash out some sleep issues you're having, you were like, okay, how do I, how do I get a sleep study? How do I, you know, develop a structured bedtime routine? How like something we can definitely help you with. So do not hesitate to reach out to us. You can shoot us an email at info at achievethlifestyle.com, check out our website. You can contact us off that as well, um, achieve the lifestyle.com, or slide into our DMs where it go down on Instagram at Achieve the Lifestyle.

SPEAKER_00 1:09:12

Yeah, DMs on Instagram, no TikTok, Instagram, guys. We off the Chinese platform. Instagram. Okay. With that in mind. Anything else you want to close? Well, that's it, guys. I hope this was helpful to you. Uh share, like, subscribe. Definitely send this episode to one of your neighbors or friends that you know is having sleep issues, tell them listen in on this and uh hopefully it helps them get right.

SPEAKER_03 1:09:37

Yeah. Oh, and if you if you have any sleep issues, if you're on a sleep medication, if you're thinking about a sleep medication, if you clinch your teeth, if you have low-level fatigue, anxiety, morning headaches, get a sleep study. Get a sleep study and then think about getting a sleep study.

SPEAKER_00 1:09:54

And the thing about this information is don't keep this to yourself, guys. What are you doing? Share this, share it, send it to your mom. Okay, send it to your neighbor. Be like, hey, you need to hear this. These people are talking some common sense and you need this in your life. Okay. With that in mind, guys, that's all we have on this episode. Um yeah. We'll catch you on the next one. Till then, I need you to work on your sleep and stay pharma-free. Thanks for listening to the pharmaphobic podcast. If you found this conversation interesting, which I know you did, make sure to follow us on Apple, Spotify, or wherever you get your podcasts. And also make sure to check us out on Instagram at Achieve the Lifestyle. And if you're interested in pursuing a stronger, healthier, more capable version of yourself, check out our website at AchievethLifestyle.com.

SPEAKER_03 1:10:46

The pharmaphobic podcast is for informational and entertainment purposes only. The views expressed are those of the hosts and guests and do not constitute medical, legal, or professional advice. Always consult a qualified healthcare provider before making any medical or wellness decisions. While we discuss pharmaceutical, holistic, and alternative health topics, our content is not a substitute for professional medical guidance.