Episode 350: Sleeping Smarter: How Light, Food, and Activity Impact Your Circadian Rhythm
Digest
This episode of Habits in Hustle dives into optimizing health during quarantine. The hosts discuss the importance of staying active, even with limited options, and debunk the myth of the 10,000 steps goal. They emphasize the importance of regular movement, even if it's just walking around the block, and recommend using an egg timer to break up long periods of sitting or standing. The hosts also stress the importance of sleep, highlighting the need for a consistent sleep routine and a sleep-conducive environment. They discuss the role of circadian rhythm in sleep and overall health, emphasizing the importance of consistent exposure to sunlight, meal times, and activity levels. The hosts also touch on the concept of grounding, which involves connecting with the earth through bare feet, and its benefits for circadian rhythm. The episode concludes with a discussion on the potential downsides of intense exercise, particularly for those over 40, and the importance of intermittent training.
Outlines
Introduction
This Chapter introduces the topic of optimizing health during quarantine, setting the stage for the discussion on movement, sleep, and circadian rhythm.
Staying Active During Quarantine
This Chapter explores the importance of staying active during quarantine, despite limited options. The hosts discuss the benefits of walking, even if it's just around the block, and debunk the myth of the 10,000 steps goal. They introduce the concept of using an egg timer to break up long periods of sitting or standing, promoting better health and preventing joint problems.
The Importance of Sleep
This Chapter emphasizes the importance of sleep during quarantine, highlighting the need for a consistent sleep routine and a sleep-conducive environment. The hosts discuss the role of circadian rhythm in sleep and overall health, emphasizing the importance of consistent exposure to sunlight, meal times, and activity levels.
Circadian Rhythm and Grounding
This Chapter delves deeper into the concept of circadian rhythm, discussing its importance for overall health and how to set it correctly. The hosts emphasize the importance of consistent exposure to sunlight, meal times, and activity levels. They also introduce the concept of grounding, which involves connecting with the earth through bare feet, and its benefits for circadian rhythm.
Keywords
Circadian Rhythm
The natural, internal process that regulates the sleep-wake cycle and other bodily functions over a 24-hour period. It is influenced by light, food, and activity levels. Maintaining a consistent circadian rhythm is crucial for optimal health and well-being.
Grounding
A practice that involves connecting with the earth through bare feet. It is believed to have various health benefits, including reducing inflammation, improving sleep, and reducing stress. Grounding is often associated with the concept of earthing.
Intermittent Training
A type of exercise that involves alternating periods of high-intensity exercise with periods of rest or low-intensity exercise. It is known to improve cardiovascular health, increase muscle mass, and enhance fat burning. Intermittent training is often recommended over prolonged periods of intense exercise.
Egg Timer
A kitchen timer shaped like an egg, often used to set a specific time for cooking eggs. In this context, it is used as a tool to break up long periods of sitting or standing, promoting better health and preventing joint problems.
Walking Desk
A desk that allows users to walk while working. It is designed to promote physical activity and improve overall health. Walking desks are becoming increasingly popular as a way to combat sedentary lifestyles.
Ultra Marathon
A running race that is longer than a marathon, typically covering distances of 50 miles or more. Ultra marathons are considered extremely challenging and require a high level of physical and mental endurance. While impressive, they can also be detrimental to health, especially in the long term.
Netflix
A popular streaming service that offers a wide variety of movies, TV shows, and documentaries. It is often used for entertainment and relaxation, but can also contribute to sedentary lifestyles and disrupt sleep patterns.
Tony Robbins
A self-help and business coach known for his motivational speeches and seminars. He is a best-selling author and has a large following of fans who seek his advice on personal development and success.
Habits in Hustle
A podcast that focuses on habits, hustle, and personal development. It features interviews with experts and provides actionable advice on topics such as productivity, fitness, and mindset.
Q&A
What are some ways to stay active during quarantine, even with limited options?
Even with limited options, it's important to stay active during quarantine. Walking, even if it's just around the block, is a great way to get moving. You can also use an egg timer to break up long periods of sitting or standing, promoting better health and preventing joint problems.
Why is sleep so important during quarantine, and how can I improve my sleep routine?
Sleep is crucial for overall health, especially during stressful times like quarantine. To improve your sleep routine, establish a consistent bedtime and wake-up time, create a sleep-conducive environment, and avoid screen time before bed. It's also important to be mindful of your circadian rhythm, which is influenced by light, food, and activity levels.
What is circadian rhythm, and how can I set it correctly?
Circadian rhythm is the natural, internal process that regulates the sleep-wake cycle and other bodily functions over a 24-hour period. To set it correctly, maintain consistent exposure to sunlight, meal times, and activity levels. Grounding, which involves connecting with the earth through bare feet, can also help regulate circadian rhythm.
Is there a downside to intense exercise, particularly for older adults?
While intense exercise can be beneficial for short periods, prolonged periods of intense exercise, such as ultra marathons, can be detrimental to health, especially for those over 40. It's important to focus on intermittent training, which involves alternating periods of high-intensity exercise with periods of rest or low-intensity exercise.
Show Notes
Did you know that creating the perfect sleep environment can dramatically improve your sleep quality and, in turn, boost your overall health?
In today’s Fitness Friday episode we’re throwing it back to quarantine and the dark days of Covid. But the health tips Dr. Darshan gives apply today, so this episode is one you don’t want to miss. We discuss strategies for maintaining optimal health like sleep, getting steps in, and grounding. Have you ever wondered why the goal is 10,000 steps a day? Well the standard is revealed, and it’s not what you think! So tune in now and get the details.
From trauma surgery to reconstructive surgery, Dr. Shah has seen and done it all. Dr. Shah's belief in continual education and self-improvement has earned him alumni status at Harvard Business School, Singularity University, and other prestigious institutions.
What we discuss:
- How to optimize your health when you’re stuck at home
- The importance of getting sleep.
- Your sleep routine starts when you wake up
- A perfect sleep environment
- Why get 10,000 steps?
- The effects of long term exercise
Thank you to our sponsor:
Therasage: Head over to therasage.com and use code Be Bold for 15% off
To learn more about Dr. Darshan:
Dr. Darshan’s Website - https://www.drshah.com/
Dr. Darshan’s Instagram - https://www.instagram.com/darshanshahmd/
Find more from Jen:
Website: https://www.jennifercohen.com/
Instagram: @therealjencohen
Books: https://www.jennifercohen.com/books
Speaking: https://www.jennifercohen.com/speaking-engagements
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