515: Oxford Neuroscientist Reveals How Poor Sleep Is Destroying Your Health! | Russell Foster
The Ultimate Health Podcast
Jesse Chappus
4.5 • 1.5K Ratings
🗓️ 10 January 2023
⏱️ 101 minutes
🧾️ Download transcript
Summary
Watch the full video interview on YouTube here: https://bit.ly/515russellfoster
Russell Foster is an Oxford Neuroscientist that’s been elected to the Royal Society.
Today we’re discussing his book Life Time: Your Body Clock and Its Essential Roles in Good Health and Sleep.
You’re not going to want to miss this conversation - you’ll learn exactly what you need to do to sync your body clock and optimize your sleep.
In this episode, we discuss:
- Melatonin isn't the "sleep hormone"
- Blue light exposure increases alertness
- Morning light helps set the body clock
- Use a LUX meter to measure light
- Supplement with Vitamin D in the winter
- Sleep your way to better cognition
- Light boxes are an effective biohack
- The negative effects of sleep-wake disruption
- The misalignment between wakefulness and sleep pressure
- The effect of working the night shift on your body & relationships
- What determines your chronotype?
- How much sleep do you actually need?
- Parents, start prioritizing sleep and embracing naps
- The impact of caffeine on your brain
- Sleep is a socioeconomic issue
- Practical tips to enhance your sleep environment
- The problem with sleep apps
- Hot sleepers can cool their side of the bed
- Understanding sleep apnea
- Sleeping in separate rooms could save your marriage
- Define your sleep space with a scent
- Is it a sleep problem or an anxiety issue?
- Does light behind the knee shift the biological clock?
- Debunking the myth: 1 hour of early sleep counts for 2 hours of sleep after midnight
- When should you exercise for maximum calorie burn?
- Eating calories earlier in the day is better for glucose metabolism
- Fatigue is a marker of an underlying health issue
- Sleep is the most important cognitive enhancer
Show sponsor:
Organifi <== 20% off all Organifi products by using the code ultimatehealth at checkout
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Related links:
Russell Foster - Life Time (book)
Related episodes:
Follow These Easy Steps to Optimize Health & Reduce Inflammation | Dr. Roger Seheult (#498)
How to Optimize Your Sleep, Practical Advice From an Ex-Insomniac | Diane Macedo (#460)
Start Breathing Through Your Nose to Completely Transform Your Health | Patrick McKeown (#438)
James Nestor – Breathe This Way to Transform Your Body and Mind (#413)
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Transcript
Click on a timestamp to play from that location
| 0:00.0 | Coming up on the Ultimate Health podcast, the best cognitive enhancer we have is sleep |
| 0:06.9 | And again, it's all about realizing that and defending our sleep and prioritizing it and not feeling guilty about it |
| 0:14.4 | So frustrating, you know, sleep is for whims up, you know, and of course, it's not essentially defines |
| 0:21.2 | So many of our own important attributes and we've got to take it seriously |
| 0:31.0 | Hello and welcome to the Ultimate Health podcast episode 515. I'm Jesse Chapus and I'm here to take your health to the next level |
| 0:38.9 | Each week, I'll bring you in-depth conversations with health and wellness leaders from around the world |
| 0:43.7 | This week, I'm chatting with Russell Foster |
| 0:46.4 | Russell is an Oxford neuroscientist that's been elected to the Royal Society |
| 0:50.9 | Today, we're discussing his book Lifetime your body clock and its essential roles in good health and sleep |
| 0:56.9 | You're not going to want to miss this conversation. You're going to learn exactly what you need to do to sync up your body clock and |
| 1:03.2 | Optimize your sleep |
| 1:04.7 | highlights include the effective working the night shift on your body and relationships |
| 1:09.6 | the impact of caffeine on your brain |
| 1:12.8 | Practical tips to enhance your sleep environment the problem with sleep apps and sleep is the most important cognitive enhancer |
| 1:21.1 | As always if you'd prefer to watch versus listen this full interviews available over on YouTube |
| 1:26.3 | You can get there by going to ultimate health podcast.com slash YouTube a lot of the back catalog is in full video form as well |
| 1:33.1 | And all the new interviews are being recorded in video too, so be sure and subscribe while you're there |
| 1:38.1 | If while you're listening to this you can think of somebody in your life right now that struggling with their sleep |
| 1:42.9 | Please share the episode with them and help them along their health journey. I thank you ahead of time |
| 1:48.0 | Without further ado, here we go with Russell Foster |
| 1:52.2 | Russell, I want to start off talking about the quote-unquote sleep hormone melatonin |
| 1:57.4 | People these days want to make sure they're protecting it by blocking blue light a lot of people are |
... |
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