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

LMNT <== Claim your free LMNT Sample Pack when you make any purchase

Related links:

Russell Foster - Life Time (book)

Russell Foster

LUX Meter

John Stradling

Charles A. Czeisler, PhD

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)

116: Dr. Michael Breus – The Mystery Of Sleep • What Is Your Chronotype? • The Best Pillow And Mattress

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