How reliable is the famous eight-hour sleep cycle? Are you an owl or a lark? What’s the difference between polyphasic and chronotype sleep?
In this episode, Gunnar Peterson has a conversation with renowned sleep coach Nick Littlehales, who has guided elite athletes such as Cristiano Ronaldo in how to get the most out of their sleep routine. 
In this episode, Nick draws a clear path towards what we should be aiming for when thinking about sleep and recovery. 
ESSENTIALS is podcast by BOSS BOTTLED. You can follow BOSS on Instagram @boss, and Gunnar Peterson @gunnarfitness. 

Sleeping better thanks to sleep coach Nick Littlehales

Boss Bottled is teaming up with renowned personal trainer Gunnar Peterson to launch a new podcast series tackling health and well-being issues, Essentials By Boss Bottled . In the all-new podcast, Gunnar talks to twelve inspiring experts from the fitness, sports, health and well-being fields to provide listeners basics, fresh knowledge, cool new trends and smart take away any one can apply in their routine. Essentials By Boss Bottled is the ultimate guide to be the best version of yourself. Hosted on Acast. See acast.com/privacy for more information.

Science & Medicine

Natural Sciences

Social Sciences

Medicine

Health

Alternative Health

Self-Help

Sexuality

Fitness & Nutrition

Sports & Recreation

Professional

Amateur

Outdoor

College & High School

Why do people who volunteer 200 hours per year have a reduced risk of depression and hypertension? How can we use our skills to help each other? 
Author of the book How to Give Half of Your Work Away for Free, Matthew Manos is a consultant for some of the biggest companies and organizations in the world, including Google, UNICEF, Mozilla, Disney and NASA. 
Bringing pro-bono back and creating a new way of exchanging knowledge in our communities is what drives the designer, innovator, storyteller and guest of this episode. 
References heard in the episode:  
The book “How to Give Half of Your Work Away for Free”, VeryniceForbes’s profile of Matthew Manos Jim Dator, a professor and Director of the Hawaii Research Center for Futures Studies, Department of Political Science, University of Hawaii
 ESSENTIALS is podcast by BOSS BOTTLED. You can follow BOSS on Instagram @boss, and Gunnar Peterson @gunnarfitness.

Giving away half of your work with Matthew Manos

What is Kundalini yoga, also called the “yoga of consciousness” or “mother of all yogas”? How is it different from other types of yoga? How does it act on our body and mind?  
As the practice of yoga gets more and more popular, Gunnar Peterson talks with longtime Kundalini master Jai Gopal. Today, Jai is one of the most prestigious yoga teachers in the world, but his journey started as a graduate from West Point while serving in the U.S. Army. He then fell in love with Kundalini yoga after experiencing how quickly it works on our energy and minds. In this episode, Jai Gopal explains the basics of Kundalini yoga.
ESSENTIALS is podcast by BOSS BOTTLED. You can follow BOSS on Instagram @boss, and Gunnar Peterson @gunnarfitness. 

Letting Kundalini transform your life with Jai Gopal

What part does our gut play in the body and emotions? How can friendships improve your health? And how do social connections impact our genes?
In this episode, the CEO of Dr. Hyman Enterprises and former CEO of the Clean Program Dhru Purohit shares tips for a better brain and gut. The man who totally changed Meghan Markle’s life (the Duchess of Sussex used to suffer from debilitating migraines) also delves into a subject we can all relate to: friendships. Truly powerful, these relationships can be the best or the worst part of our lives. 
This episode provides tips to better manage both the body and emotions. 
References heard in the episode :  
Dhru Purohit’s podcast “Broken Brain” Byron Katie, an American speaker and author who teaches a method of self-inquiry known as “The Work of Byron Katie” or simply “The Work”The book “The Top Five Regrets of the Dying” by Bonnie Ware, Hay House UK
 ESSENTIALS is podcast by BOSS BOTTLED. You can follow BOSS on Instagram @boss, and Gunnar Peterson @gunnarfitness. 

How to improve your life through emotions with Dhru Purohit

How can data help to optimize your full training potential and reduce the risk of injury during your routine? What is meant by data? How can we collect and understand it? 
Answering these questions is the job of Gunnar Peterson’s latest guest: Stephen Smith, CEO and founder of Kitman Labs, the prestigious athlete-management platform that gathers health, training and performance data on athletes. 
Today, it is possible for coaches to accurately analyze the performance of professional athletes and determine their strengths, weaknesses and even the main causes of their injuries. The ultimate aim: to exploit the full potential of athletes – and of any person on a training routine. 
ESSENTIALS is podcast by BOSS BOTTLED. You can follow BOSS on Instagram @boss, and Gunnar Peterson @gunnarfitness. 

Optimizing performance with Stephen Smith

Can anyone practice yoga – and why should they? Is yoga just a flexibility exercise? Are there any different types of yoga? Can yoga affect our relationships? What results should we expect from a dedicated yoga practice? 
Jason Crandell has been teaching yoga for more than 20 years, with one purpose: to use the tools that yoga offers to help people be less stressed, communicate more and embrace who they really are.
References heard in the episode:  
Isometric exercises or isometrics, a type of strength training in which the joint angle and muscle length do not change during contraction Vinyasa yoga, a very fluid type of yoga Hot yoga, a series of 26 yoga positions practiced in 90 minutes at 40°C for all ages and all physical conditions 
 ESSENTIALS is podcast by BOSS BOTTLED. You can follow BOSS on Instagram @boss, and Gunnar Peterson @gunnarfitness. 

Sleeping better thanks to sleep coach Nick Littlehales

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