Inka Land Podcast

Your body has internal clocks and they regulate when to eat, exercise, and sleep for the greatest benefits. Dr. Greg Potter has a Ph.D. in sleep, circadian rhythm, and nutritional metabolism and he shares the insane health benefits of eating, exercising, and sleeping at the right times - the science of Chrono nutrition, chronotypes, chronobiology.

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GREGhttps://gregpotterphd.com/https://www.instagram.com/gregpotterphd/ Timestamps:00:37 Introduction03:52 What is the circadian rhythm07:03 Chronotype: What is it?11:10 Circadian rhythm: why it matters, health benefits 15:00 Circadian rhythm: Mental health, dopamine, serotonin, and depression 17:15 Sleep and mental health19:55 Chronotypes: Am I a morning person? How to measure20:00 Morningness eveningness questionnaire : is it valid?23:26 When to exercise26:50 Light: circadian lighting, best indoor lighting, and benefits of sunlight30:27 Light: how much sunlight for vitamin D and sleep 34:30 Melatonin: what is melatonin35:30 Melatonin benefits 38:44 Melatonin for jet lag and how to avoid jet lag39:59 Melatonin: How much melatonin to take31:05 Melatonin for diabetes41:40 Melatonin supplement45:05 Sleep supplements46:50 Tart cherry juice benefits48:12 L-theanine50:12 ashwagandha benefits and how to use ashwagandha54:26 Resilient Nutrition: Foods for resilience55:15 Chrononutrition : Time Restricted Eating and intermittent Fasting benefits1:02:02 Chrononutrition and intermittent fasting: When to eat1:04:20 How to lower blood sugar1:06:30 Two important life changing habits / advice

In this episode me and Siim discuss the health benefits sleep, causes and effects of sleep deprivation, and how much sleep you need. We give a comprehensive guide on how to sleep better, improve sleep quality, fall asleep fast, and support circadian rhythm.PART 2 on Siim's YouTube:  https://youtu.be/zEAdn-pJXN4Subscribe to learn more: https://www.youtube.com/iaminkalandSign up to free weekly health tips: http://bit.ly/3UjSRK0Eight Sleep Sleep Mattress (use code INKA for a discount): https://eight-sleep.ioym.net/ORNEbnFollow me on Instagram: https://www.instagram.com/iaminkalandTimestamps:00:25 Benefits of sleep03:25 Effects of Sleep deprivation06:30 Benefits of Sleep: for the brain06:45 Glymphatic system: beta amyloid clearance and brain detox07:50 Amygdala: better mood, calmness, and de-stress09:40 Sleep deprivation and Negativity10:40 Depression and sleep11:50 Hippocampus: memory consolidation12:50 Memory: How to use sleep to improve it13:50 Reaction times: sleep and driving 14:55 Exercise and strength16:00 Nap: restore your cognitive performance16:40 Self-evaluating your sleepiness and energy18:15 Sleeping too much: possible reasons 18:50 What is healthy sleep?: Sleep phases, REM sleep, deep sleep21:20 How much sleep? deep sleep and REM sleep amounts22:30 Pillars of healthy sleep24:20 Neuroplasticity: hippocampus and why sleep is important25:50 Neurotransmitters: Sleep supporting serotonin, dopamine, and noradrenaline27:10 Caffeine: can you compensate sleep deprivation?28:24 Sleep deprivation: causes30:38 Insomnia: Artificial lights31:40 Insomnia: Obesity, diabetes, and hypertension33:25 How to improve sleep: identifying the root cause34:00 Improve sleep: stress management and relaxation35:20 Exercise: how to use it to fall asleep faster and sleep longer35:44 Activating parasympathetic nervous system in the evening37:20 Light: morning light, evening light, and the circadian rhythm40:35 Evening habits: eating and supplements41:00 Sleep supplements: glycine, melatonin, and magnesium43:20 Evening habits: routines, stress reduction, bedroom, electronics44:38 Thoughts: What to think before sleep, meditation

Donald Robertson is a Cognitive Behavioral Therapist and stoic author. His multiple world-famous bestsellers on stoicism have helped many people become unshakeable and resilient in the 21st century.

In this episode you’ll learn what is stoicism, who invented it, who is Marcus Aurelius, and what stoics believe in. We cover how stoicism help to improve mental health and control emotions, anger, fear, and panic.

And how it can bring inner peace. We cover multiple stoic techniques like cognitive distancing, stoic meditation, cognitive reappraisal, and many more.

Subscribe to learn moreSign up to free weekly health tips: http://bit.ly/3UjSRK0

 

LINKS

subscribe to newsletter: http://bit.ly/3UjSRK0

Follow me on Instagram: https://www.instagram.com/iaminkaland

Listen on Apple podcast: https://bit.ly/3VjmEUl

Listen Spotify podcast: http://bit.ly/3FhODOZ

 

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DONALD

Instagram: https://www.instagram.com/donaldjrobertson

Plato’s academy: https://platosacademy.org/

Donald Robertson: https://donaldrobertson.name/

Book: https://donaldrobertson.name/how-to-think-like-a-roman-emperor-b/

 

Timestamps

 

02:30 Introducing Dr. Donald Robertson

06:30 What is stoicism and who were the key people founding it

09:40 What stoicism is about and what stoics believe i

15:40 Connections between stoicism, Greek philosophy, yoga philosophy

18:20 How does stoicism relate to Cognitive-Behavioural Therapy and Resilience Training

23:00 cognitive appraisal theory of emotion

25:18 How to control panic attacks with stoicism

31:33 How to control emotions

34:30 How to control fear

34:40 (47:20) Cognitive distancing

37:05 How your thoughts affect your emotions

41:20 Cognitive flexibility

42:20 School system and stoicism

47:20 Stoic techniques

47:50 Cognitive distancing

49:38 Repeating phrases

52:25 Broadening the perspective in space and time

55:11 Role models and modeling

57:20 Marcus Aurelius role models

58:15 Marcus Aurelius meditations

59:17 Stoic meditation techniques that anyone can do

1:04:20 Visualization technique from stoicism

1:06:50 How stoicism change character

1:09:30 Cognitive Therapy vs Stoicism

1:13:35 Courses on books about stoicism by Dr Donald J Robertson

1:17:00 The most important life lesson: What is wisdom

 

 

Links

Dr. Rimka, an expert in integrated neurotherapies, talk about nutrition and its links to depression, autism, ADHD, and brain health. We discuss on the most important brain foods, vitamins, minerals and deficiencies that can cause symptoms of depression, autism, or ADHD. We also discus the risks of Intermittent Fasting and certain diets and some key ways to fix and manage brain health issues.

 

Subscribe to the channel to learn more and stay notifiedTime stamps

03:00 Dr. Rimka’s Background in Neurorehabilitation, Neurofeedback, And Nutrition

09:30 Brain basis of mental health disorders or neurodevelopmental diseases

11:00 How Inflammation Can Cause Depression

11:40 Food Toxins, Leaky Gut, And Brain Inflammation

13:00 Toxins And Poisons And Autism

13:40 Signs Of Zinc Deficiency And ADHD

14:15 Cholesterol

15:50 Liver Health

16:25 Oxalates

17:00 Methylation

17:30 Glycine and Methionine

19:00 Folate

20:00 Starvation And Vegan Diet

21:15 Vegan Diet and Early Menopause

28:00 Depression and Thyroid Hormones

31:40 Autism And Diet

33:25 Me Ranting About Migraine Treatment Malpractice

35:00 Depression What To Do / Is Depression Curable

39:20 How to Keep Your Brain Healthy / Good Food For Brain Health

41:50 Is Intermittent Fasting Healthy

42:50 Sleep And Brain Health

44:30: Gut Microbiome And Dysbiosis

45:35 Smoking

46:00 Alcohol and the Brain

46:40 Exercise for Brain

49:00 Stress Management

49:20 Dopamine

50:27 Feeling Depressed Reasons

53:00 Natural Ways to Overcome Depression

55:30 Neuroscience of Joy

59:30 Heart Brain Axis

1:00:00 Meditation for Anxiety

1:02:00 How To Be Happier and Feel More Joy

1:08:25 Dr. Rimka’s Links, website, etc.

 

 

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LINKS

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In This episode, Dr. Carrie Jones reveals how your hormones affect your mood, sleep issues, metabolism, stress, and body shape. She tells about hormones that EVERYONE should know about [female/male hormones, insulin, melatonin, cortisol, thyroid hormones, etc] and how women and men can balance hormones. We also discuss is fasting for women, melatonin for sleep support, using light for hormonal balance, and other tips and tricks for hormonal balance. Dr Carrie Jones is an internationally recognized functional medicine doctor, speaker, and educator. She has taught advanced endocrinology in University and been the Medical Director for 2 large integrative clinics as well as for the creators of the DUTCH hormone test. Currently, she is the Head of Medical Education at Rupa Health.

 

02:30 Dr. Carrie Jones background

03:50 What are hormones?

04:40 Hormones that everyone should know about (estrogen, estradiol, progesterone, testosterone, DHEA, DHEA-S)

05:30 Hormonal differences between men and women

07:30 What is hormonal balance and hormonal balance for women

09:40 Hormonal balance for men

11:15 What is cortisol the stress hormone?

12:20 Cortisol balance for women

13:15 Everyday habits that affect hormonal balance

16:35 Insulin, intermittent fasting, and hormones

22:00 How to make intermittent fasting easier

23:00 How hormones affect women’s brain and serotonin?

25:20 Estrogen and anxiety in the female brain

26:45 Hormones, estrogen and male brain

29:00 Measuring hormones to men

31:10 Measuring hormones for female

33:15 Thyroid hormone and thyroid problems

34:30 Symptoms of hormonal imbalance

37:00 Sleep and hormones

38:00 What is melatonin, should you take melatonin, and is melatonin safe

40:50 Can melatonin cause depression

42:30 Balance hormones with optimizing light and circadian rhythm

50:00 Insulin and hormone

53:30 Measuring hormonal baseline

58:50 Dr. Carrie Jones links

 

LINKS

http://www.drcarriejones.com/

https://www.instagram.com/dr.carriejones/?hl=fi

https://www.rupahealth.com/

 

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We discuss exercise and diet tips for women, including effortless weight loss and fitness tips even when you're busy, maintaining exercise motivation, diet tips for optimal weight and insulin, and other women-specific exercise and diet tips. We also discuss the risks of supplementing with BCAAs or eating too much meat and how this can lower your brain serotonin, melatonin and sleep.

Siim is an author, speaker, and consultant and educates people on optimizing health and performance. He has written many best-selling books on metabolism, weight loss, stress management, and health. He is a popular speaker in health conferences and has an active YouTube channel where he shares the scientific discoveries and practical advice on health and performance.

Siim is also my husband 💖

 

Timestamps:

 

02:40 How to get fit and maintain fitness

05:30 Is weight lifting for women healthy

07:20 How much strength and cardio for women for insulin sensitivity and fitness

11:15 Benefits of cardio for the brain

12:20 How to make exercise easy, fast, and motivating

14:50 Using standing desk and treadmill for getting steps easily in office

16:45 How to increase calorie burn at home

18:00 Exercise for office workers

19:30 Lower blood sugar fast after meals

20:00 Benefits of a quick workout before eating

24:00 How low-carb diet make you gain fat and lose hormones

25:15 Easy exercises at home [also for working mothers]

27:30 Women cycle and diet

29:00 How much should women eat protein

33:20 Diet hacks for women to lose weight

35:30 The risks of eating from type of protein for mood and sleep

36:20 Melatonin and how is it made of

36:40 What is tryptophan and serotonin

36:55 Why is serotonin important

37:50 Tryptophan serotonin pathway

38:30 Tryptophan in protein and brain

40:25 Foods high in tryptophan

43:00 How to get tryptophan in the brain to make serotonin and melatonin

46:00 Risks of BCAA supplement |BCAAs | BCAA benefits

47:07 Supporting serotonin with stress-reduction and lowering inflammation

Dr. Scott Barry Kaufman is a famous cognitive scientists, lecturer, podcaster, author, and a top-expert in psychological growth and development. In this episode we talk about his book Transcend, in which he explains how to understand basic needs and work with them to fulfill true psychological and personal potential and feel more connection and meaning in life.

 

Timestamps:

 

00:00 episode introduction

03:20 Scott’s background in science and psychology

04:00 What is transcendence

06:00 How can you use fear or disabilities in growt

08:25 Scott’s theory of human growth and self-developmen

12:45 The 6 basic human need

15:40 Who can transcend and grow?

18:4 Difference between self-actualization and self-transcende

20:30 How to fulfill human needs

23:00 Need of safety and childhood attachment

25:30 How can we overcome childhood trauma

29:30 Need for human connection

30:40 Social media, instagram, dopamine, and mental healt

33:40 Pandemic, social connection, and relationships

36:50 Self-esteem, ego, and narcissism

39:00 Light and dark triad of personality

41:30 Can personality change and how we can do it

43:45 SMART  extroverted if you’re an introvert

45:00 Finding purpose and meaning in life

48:00 How to start transcending

50:00 Resources and Scott’s offerings

 

Scott’s links:

https://scottbarrykaufman.com/

https://centerforhumanpotential.com/

https://www.instagram.com/scottbarrykaufman/

https://scottbarrykaufman.com/podcast/

https://scottbarrykaufman.com/books/My linkswww.inkaland.co/newsletter

www.instagram.com/iaminkaland

Free wellness tips: www.inkaland.co/newsletter

Dr. Melissa Petersen is a doctor, best-selling author, TEDx speaker and sought expert leader in longevity and lifespan industry. In this episode, we talk about how belief systems affect longevity and how you can use mindset tools to improve your cellular health, longevity, and wellness.

 

Dr. Melissa Petersen

Dr. Melissa Petersen is the founder of the Human Longevity Institute, host of the Longevity Summit, author of the best-selling book, the Codes of Longevity, an adjunct professor of continuing education at Life University, a clinical educator for Medfit and is an advisory board member to Grr-ithm AI technologies.

 

03:10 Melissa Petersen’s view on health

04:45 What are lifespan, longevity, healthspan, and whealthspan

07:25 How lifespan is affected by DNA and epigenetics

10:00 Methylation and how it affects gene activation

12:00 How epigenetics change your health

12:50 Is there a gene that causes Alzheimer’s and what apoe4 gene truly defines

18:30 How does mindset influence biology and longevity

20:15 Power of language and information we consume affect longevity

29:00 How thinking patterns and belief systems affect biological longevity

37:10 The number one hallmark of ageing – inflammation (inflammaging)

41:40 How to slow down ageing with managing stress

47:20 The power of self-control and choice to create or relief stress

59:30 How forgiveness reduces stress

01:05:15 The summary of the relationships between psychology and ageing

01:07:00 How to unlock from trauma

01:11:20 How to activate the Vagus Nerve

01:15:20 short 3-minute vagus nerve activating exercise

01:20:25 The most important life advice Melissa Petersen would give to her younger self

01:22:00 Melissa Petersen links and Human Longevity Institute

Links:

https://www.instagram.com/iaminkaland/

www.inkaland.co/newsletter

 

https://www.instagram.com/drmelissagp/https://humanlongevityinstitute.com/

In this episode you learn everything about neurofeedback. Andrew tells what it is and what to expect in a neurofeedback session. We discuss how it can benefit high-performers as well as people with anxiety, ADHD, autism, and OCD. We also talk about effectiveness and safety of the neurofeedback, risks of consumer devices, and how often to do it.

Get -50 % discount on neurofeedback session with Andrew by emailing [email protected]

  

Timestamps

 

3.00 Introducing Dr. Andrew Hill

 

4.00 The pitfalls in-patient psychiatry and benefits of neurofeedback

 

8.00 What is neurofeedback and how it can improve personality or symptoms

 

13.30 Do you need to analyze or measure your brain before you do neurofeedback

 

17.00 How brain waves work and control your behaviour

 

25.15 What Andrew found from my brain and helped me to reduce anxiety

 

28.50 Biohacker’s testing their brain on stuff

 

30.00 How high performers and clinical populations benefit from neurofeedback

 

35.15 Risks of neurofeedback

 

40.30 How many sessions of neurofeedback you need

 

44.00 Striking neurofeedback patient stories

 

46.15 How does neurofeedback work for anxiety

 

53.00 Andrews neuroscientific tips for brain health and longevity including intermittent fasting, exercise, and sleep.

 

58.40 The most powerful brain hack

 

01.01.00 One thing Andrew Hill would tell to his younger self with all the knowledge he has now

 

01.04.45 Andrew's services, where to find neurofeedback near you, and discount for you

 

Andrew's links

PeakBrain Institute

PeakBrain LA in Instagram

Andrew in Instagram