Why You Crave Carbs When You're Tired And How To Improve Sleep

Mark Hyman

Jan 15, 2024

Episode description

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In today’s episode, I talk with Shawn Stevenson, Dr. Todd LePine, Dr. Andrew Huberman, and Dr. Cindy Geyer about the value of sleep and the basics of sleep hygiene.

Shawn Stevenson is the author of the international bestselling book Sleep Smarter and creator of The Model Health Show, featured as the #1 health podcast in the U.S. with millions of downloads each year. A graduate of the University of Missouri–St. Louis, Shawn studied business, biology, and nutritional science, and went on to found Advanced Integrative Health Alliance, a company that provides wellness services for individuals and organizations worldwide.

Dr. Todd LePine graduated from Dartmouth Medical School and is Board Certified in Internal Medicine, specializing in Integrative Functional Medicine. He is an Institute for Functional Medicine Certified Practitioner. Prior to joining The UltraWellness Center, he worked as a physician at Canyon Ranch in Lenox, MA, for 10 years. Dr. LePine’s focus at The UltraWellness Center is to help his patients achieve optimal health and vitality by restoring the natural balance to both the mind and the body.

Dr. Andrew Huberman is a McKnight Foundation and Pew Foundation Fellow and was awarded the Cogan Award in 2017, which is given to the scientist making the largest discoveries in the study of vision. His lab’s most recent work focuses on the influence of vision and respiration on human performance and brain states such as fear and courage. Work from the Huberman Laboratory at Stanford University School of Medicine has been published in top journals including Nature, Science, and Cell and has been featured in TIME, BBC, Scientific American, Discover, and other top media outlets.

Dr. Cindy Geyer received her Bachelor of Science and her Doctor of Medicine degrees, with honors, from the Ohio State University. She completed residency in internal medicine at Strong Memorial Hospital in Rochester, N.Y. and is triple board certified in internal medicine, integrative medicine, and lifestyle medicine. She joined The UltraWellness Center in 2021 after practicing and serving as the medical director at Canyon Ranch for 23 years.

This episode is brought to you by Rupa Health, AG1, and Sweetgreen.

Streamline your lab orders with Rupa Health. Access more than 3,000 special

Episode description

View the Show Notes For This Episode

Get Free Weekly Health Tips from Dr. Hyman

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In today’s episode, I talk with Shawn Stevenson, Dr. Todd LePine, Dr. Andrew Huberman, and Dr. Cindy Geyer about the value of sleep and the basics of sleep hygiene.

This episode is brought to you by Rupa Health, AG1, and Sweetgreen.

Streamline your lab orders with Rupa Health. Access more than 3,000 special

Mindsip insights from this episode:

Optimize gut health to enhance sleep quality through melatonin

Your gut contains up to 400 times more melatonin than your pineal gland, highlighting the critical link between gut health and sleep quality.

#gut

#sleep

Limit melatonin supplements to maintain natural effectiveness

Taking too much supplemental melatonin can downregulate your body's melatonin receptor sites, making your natural melatonin less effective.

#melatonin

#supplement

Prioritize sleep to enhance fat loss

In a University of Chicago study, subjects on the same diet lost 55% more body fat when they got sufficient sleep compared to when they were sleep-deprived.

#sleep

#weight-loss

Use apigenin to quiet the mind for better sleep

Apigenin, a chamomile extract, can help with sleep by activating a chloride channel mechanism in the brain that essentially turns off thinking.

#apigenin

#sleep

Get sunlight at sunset to protect against late-night screen effects

Getting some sunlight in your eyes around sunset can lower your retina's sensitivity to light, offering some protection against the negative effects of late-night screen exposure.

#sleep

#sunlight

Dim lights in the evening to enhance melatonin production

Bright light of any color, not just blue, can suppress melatonin, so dimming lights in the evening is more important than just wearing blue-blocking glasses.

#melatonin

#sleep

Exercise in the morning for deeper sleep and lower nighttime blood pressure

According to an Appalachian State University study, morning exercisers spend more time in the deepest stage of sleep and experience a 25% greater drop in blood pressure at night.