Links

- Codecrafters: https://tej.as/codecrafters

- Why We Sleep: https://www.amazon.de/-/en/Why-We-Sleep-Unlocking-Dreams/dp/1501144316

- Matthew Walker's Podcast: https://open.spotify.com/show/1aIVAabjRjnmiouX0zCzF3

- Sleep latency paper: https://pubmed.ncbi.nlm.nih.gov/33865376/#:~:text=Oral%20magnesium%20supplementation%20for%20insomnia,insomnia%20symptoms%20in%20older%20adults

- Glycine for sleep: https://glowable.com.au/blogs/news/glycine-the-calming-nutrient-for-soothing-anxiety?srsltid=AfmBOor_YWMUUsqdS9AJjfSJLQb1F0CSEKrbw-0AhjCVkXCcHdjPGtWq#:~:text=of%20Pharmacological%20Sciences%20found%20that,often%20closely%20linked%20to%20anxiety

- Dr. Andy Galpin's podcast: https://performpodcast.com/

- Detachment paper: https://pubmed.ncbi.nlm.nih.gov/19592515/#:~:text=Results%3A%20%20Higher%20PEAT%20scores,of%20depression%20and%20negative%20affect

- Quantified Scientist: https://www.youtube.com/c/TheQuantifiedScientist

In this episode, we learn how to engineer better health outcomes for ourselves to live fitter and healthier than ever before drawing on the latest research.

Chapters

00:00:00 Intro

00:05:24 Episode Outline

00:12:08 Sleep Architecture: Deep and REM

00:24:17 How to Sleep Well

00:34:31 My Routine with Sleep

00:39:25 Using Temperature to Sleep Well

00:41:55 Eating before Bed

00:45:14 Getting more Deep Sleep and REM Sleep

00:52:49 How to Eat Well

00:56:05 How to Lose Fat

01:02:35 How to Gain Muscle

01:07:47 Vices: Alcohol, Nicotine, etc.

01:10:28 Loneliness and Social Connection

01:18:34 How to Develop Quality Social Connections

01:25:54 Maximizing Productivity and Work/Life Balance

01:33:36 Psychological Detachment

01:36:33 Dealing with Getting Sick

01:42:08 How to Avoid Jetlag and Travel Well

01:46:14 Heart Rate Variability: Managing Stress and Recovery

01:50:53 Conclusion

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