So if you guys have any questions whatsoever about keto or intermittent fasting, whether you're starting

keto as a new person or just need to debug your program or you have a question about a product,

call one of our keto consultants. They'll be able to help you. Call 540-299-1557. That's 540-299-1557.

Welcome to the Dr. Berg's Healthy Keto and Interminute Fasting Podcast, where Dr. Berg takes you on the journey for the truth about getting healthy and losing healthy weight. All right, guys, today we're going to talk about cortisol and the quality of

sleep that you get. Now cortisol actually is on a circadian rhythm, okay?

So you have these waves of hormones.

So if we take a look at, this is the cortisol wave.

Eight in the morning is when you have the highest cortisol levels, supposedly, in theory, right?

And then it starts to decrease through the day, 12, noon, 4, 8, starts coming down,

and then 8 p.m. over here, and then it hits its lowest between 12 and like 2 o'clock in the middle of the night, 12 midnight and 2 a.m. Okay, this is when we're supposed to be sleeping in deep sleep.

So that's the normal pattern that you're supposed to go through. Okay. This is when we're supposed to be sleeping in deep sleep. So that's the normal pattern that you're supposed to go through. If these circadian waves are out of whack, and you could have high cortisol

in the middle of the night and low cortisol in the morning. Okay. And so that's a situation where you just in the morning is like

that's your best sleep. So just when the alarm clock goes off, that's when you really want to go to

sleep. Yet at 2 o'clock in the morning or 12, you're like wide awake, like ready to go. That's

because your circadian waves are off. And these circadian waves are influenced by a lot of

different things. One is other hormone-like neurotransmitters like serotonin or melatonin, which is made by

the pineal gland in the brain. Now the pineal is synced up with this tiny little clock in your hypothalamus in your brain.

It's called the super chasmatic nuclei.

Not that you need to know that, but if you're ever on trivial pursuit and that comes up, now you know.

So this gland that triggers melatonin, which helps you go to sleep, is triggered by darkness. Okay, so no lights.

So ideally, before you go to bed, you should have lower lights, right? You shouldn't have bright

lights in your eyes because it goes right to the eyes and then triggers these cascade of hormones.

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