What is up you guys welcome to controversial thoughts. This is my weekly solo podcast where I get to talk about whatever is on my mind and so little

quies just a bit this week I wanted to talk about something that may not be terribly controversial though I'm sure someone will find something to be offended about in this podcast, which is something that is near and near to my heart, my nighttime routine.

I think that all of us know it's almost a truism that sleeping well really nailing your circadian biology is critical to living a good life.

There is nothing that is a better performance enhancer than good sleep except perhaps good food.

I would put those two on top of a very big pedestal.

You guys know how I feel about good food if you have questions about what foods I think you should eat to kick a lot of ass. There are tons and tons of podcasts on that previously.

In short, that would be the most evolutionarily appropriate way for humans to eat, which is an animal based diet consisting of meat organs, fruit and honey.

There's tons that I've done about that in the past. If you have questions about that, you can always email us radical health at heart and soil.co.

So now that we've got diet aside, let's optimize sleep. How do I think about optimizing my sleep?

This is something that is at the center of many things I do every day. My nighttime routine begins the moment that I wake up.

I wake up and I immediately go outside. I put my bare feet on the earth and I get into the sun with my eyes wide open, meaning that I don't look at the sun necessarily directly, but I'm in bright sunlight.

I'm outside, presumably it's daylight because the sun comes up pretty early here in Costa Rica around 530 in the morning.

And I take my contacts out. I wear contacts overnight that reshape the lens of my eye. Many of you had questions about this in the past. I did not get laced surgery.

I opted for something called ortho K contacts, which are rigid gas permeable lenses that I wear at night that shape the cornea.

And then I take them out during the day. It allows me to have eyes with pretty much 2020 vision during the day with no contacts in my eyes.

So I get up my bare feet on the earth. I look at the daylight and I do some light movement and then I go surf. So I'm immediately grounding and I'm in bright light.

First thing in the morning that is critical. And then whenever I start eating in the day, I'm going to start at 10 hour, time restricted feeding clock. I'm pretty strict about this.

Every single day, if I'm having dinner with friends and it's a bit later, but generally I aim for a 10 hour eating window, which means that if my first bite of food in the morning is 630.

And before I surf, it's usually a banana and part of a papaya, my last bite of food, I try to make it 430 at in the evening. A lot of earlier than many people do.

But I find this to be very helpful and I make sure that that last bite of food is 3 plus hours before I'm going to go to sleep, which I will talk about in a moment. During the day, I don't use sunscreen. I've talked about this in the past. I don't use sunglasses.

I think that we want light coming into our eyes. We want to see blue light during the day. So I don't use blue blocking glasses during the day.

And I try to be outside in the sunlight throughout the day, in the ocean, in the waves, tanning. That is really giving my body this clear signal. It is daylight. It is daytime.

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