Free Energy Balance Food Guide: https://jayfeldmanwellness.com/guide

Timestamps:

0:00 – intro 

0:21 – what Huberman misses when it comes to nighttime wakeups 

4:50 – the most common causes of nighttime wakeups and how to resolve them 

9:44 –Huberman’s advice to go to sleep earlier is impractical for most people 

11:42 – what a healthy sleep schedule looks like and whether running out of melatonin is a concern 

13:38 – the relationship between blood sugar and sleep, and whether to have a bedtime snack 

16:21 – common drivers of sleep disturbances: gut irritation and elevated stress hormones 

19:25 – hidden stressors that could be impacting your sleep: SSRIs, EMFs, devices, and more 

22:13 – how to handle unavoidable stressors that interfere with sleep 

24:05 – strategies for improving sleep quality and circadian rhythm 

26:32 – whether to avoid drinking too many fluids before bed 

27:52 – the metabolism-suppressing effects of melatonin and whether supplementing with melatonin is a good idea 

29:48 – supplements that may interfere with sleep, and paradoxical reactions that occur while using medications such as SSRIs 

33:09 – sleep strategies for shift-workers and recovering from working night shifts 

36:33 – the effects of Wi-Fi, EMFs, and dirty electricity on sleep 

39:21 – how hormones impact sleep for post-menopausal women 

40:54 – evaluating whether supplements are affecting your sleep 

44:34 – how low-carb diets impair sleep and increase stress 

47:01 – improved thyroid function and weight loss on a bioenergetic approach 

48:14 – meeting daily micronutrient needs with food and supplementation 

52:57 – how to identify nutrient gaps and excesses 

55:37 – which labs to get to gauge micronutrient status and how thiamine (vitamin B1) impacts nutrient absorption 

1:00:00 – how concerned should we be with nutrient absorption? 

1:03:00 – how anti-nutrients like phytates and oxalates impact nutrient absorption 

1:04:37 – navigating different forms of nutrients (non-heme iron vs heme iron, retinol vs beta-carotene, and vitamin K2 vs vitamin K1), and how to know if gut issues are interfering with nutrient absorption 

1:07:42 – problems with dietary camps that demonize single nutrients (low vitamin A, low vitamin D, and iron overload) 

1:11:24 – how fear and stress deplete critical nutrients