The Thinker's Apprentice

In this episode we talk all about sleep including:

• How sleep is one of the first things we sacrifice in our hectic lives and how it's not just the quantity, but the quality of our sleep that we're compromising.
• We talk about the 4 stages of sleep and what's going on in each of them. Then we talk about how sleep cycles work as well as our circadian rhythms. 
• We talk about melatonin and the way it gets disrupted by all the artificial lights we're exposed to on a constant and relentless basis.
• And then we move into how we can actually improve our sleep and for references I use The Primal Blueprint, by Mark Sisson, and Sleep: The Myth of 8 Hours, The Power of Naps, and The New Plan to Recharge Your Body and Mind, By Nick Littlehales.
• We talk about the 90 minute cycle as well as the cycles per week approach to sleep. This includes altering our bedtimes to align with waking at the end of a cycle.
• We talk about naps, or Controlled Recovery Periods (CRP's) as Littlehales calls them.
• Next, we talk about a few other things that greatly impact your sleep quality: cell phones, your bedroom, your sleeping position, and your constant wake time.
• And in our call to action we put all this newly gained knowledge to work and we improve our sleep. 
• I close the podcast with a list of side effects from poor sleep quality and quality to really convince you that improving your sleep is a worthy task. 

• Thanks for listening. Be sure to subscribe and leave a review and share it with someone who could benefit from this information. And be sure to follow me on Instagram @ThinkersApprentice

This episode is all about health and nutrition. We tackle all kinds of things including:

• Buzz words in the food industry lie healthy, organic, non-GMO, gluten-free, cage-free, grass finished, no sugar added, low fat, fat-free.
• The source of our modern nutritional guidelines and our understanding of what is good and bad for us... and how it was all fabricated.
• The Standard American Diet (which should be called the Modern Affluence Diet)
• The diet of our ancestors, the hunter-gatherer nomadic tribes
• The main issues we face in health which are: insulin, phytates, lectin, gluten, and polyunsaturated fatty acids (PUFA's)
• How insulin ensures that you stay fat and end up with chronic diseases, obesity, and metabolic syndrome
• How cholesterol, saturated fats, and salt get a bad rap that they don't deserve
• How we should all start looking at food as medicine and trying to get off of any medications that may be necessary. 

Then I give you some advice for teaching your body to burn fat with a combination of intermittent fasting and carb restriction (not elimination)

In this week's Call-to-Action we take a fresh look at the foods we put into our bodies and we start to calculate just how much carbohydrates we eat every day, how often we are ingesting anti-nutrients like phytates, lectin, gluten, and PUFA's. And then we work to reduce our intake of these ingredients. And then we teach our bodies to be metabolically flexible and be able to switch between using glucose or fat for energy using carb restriction and intermittent fasting. 

*Much of this podcast was drawn from information found in The Primal Blueprint, by Mark Sisson. 

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This episode is all about breathwork. In it we talk about:

• Our over stressed and over stimulated lives and the effects that has on our bodies and minds.
• The autonomic nervous system as well as two of its three sub-divisions, the sympathetic nervous system (SNS) and the parasympathetic nervous system (PNS).
• We talk about how most of us are always in SNS activation as a result of our lifestyles and our perceptions of threats, whether real or imaginary. 
• We talk about what constant SNS activation does to you and how its not a condition you want to spend much time in.
• We then talk about how to measure this using heart rate variability (HRV) and I suggest an app for you to use to take this measurement.
• We talk about the PNS and how much better it is to keep the PNS activated as much as possible. 
• Then we go into the breathing exercises that allow you to pull yourself out of SNS and put yourself into PNS in a matter of minutes.
• In our Call-To-Action we start taking dailyHRV measurements and doing the breathing exercises in order to learn to detect the signs of stress and be able to turn them off in an instant. 
• Thanks for listening. 

As we become more dependent on technology to solve our problems we are shifting away from self-reliance. We expect the lives we want to happen to us instead of making them happen for ourselves. Join me on this podcast where we train our minds to adapt and overcome any obstacle and achieve any goal. Each week we dive deep into a facet of growth and self-development and provide ways to incorporate them into your life. A better you starts with a better mind.

As we become more dependent on technology to solve our problems we are shifting away from self-reliance. We expect the lives we want to happen to us instead of making them happen for ourselves. Join me on this podcast where we train our minds to adapt and overcome any obstacle and achieve any goal. Each week we dive deep into a facet of growth and self-development and provide ways to incorporate them into your life. A better you starts with a better mind.

As we become more dependent on technology to solve our problems we are shifting away from self-reliance. We expect the lives we want to happen to us instead of making them happen for ourselves. Join me on this podcast where we train our minds to adapt and overcome any obstacle and achieve any goal. Each week we dive deep into a facet of growth and self-development and provide ways to incorporate them into your life. A better you starts with a better mind.

As we become more dependent on technology to solve our problems we are shifting away from self-reliance. We expect the lives we want to happen to us instead of making them happen for ourselves. Join me on this podcast where we train our minds to adapt and overcome any obstacle and achieve any goal. Each week we dive deep into a facet of growth and self-development and provide ways to incorporate them into your life. A better you starts with a better mind.

As we become more dependent on technology to solve our problems we are shifting away from self-reliance. We expect the lives we want to happen to us instead of making them happen for ourselves. Join me on this podcast where we train our minds to adapt and overcome any obstacle and achieve any goal. Each week we dive deep into a facet of growth and self-development and provide ways to incorporate them into your life. A better you starts with a better mind.

As we become more dependent on technology to solve our problems we are shifting away from self-reliance. We expect the lives we want to happen to us instead of making them happen for ourselves. Join me on this podcast where we train our minds to adapt and overcome any obstacle and achieve any goal. Each week we dive deep into a facet of growth and self-development and provide ways to incorporate them into your life. A better you starts with a better mind.

As we become more dependent on technology to solve our problems we are shifting away from self-reliance. We expect the lives we want to happen to us instead of making them happen for ourselves. Join me on this podcast where we train our minds to adapt and overcome any obstacle and achieve any goal. Each week we dive deep into a facet of growth and self-development and provide ways to incorporate them into your life. A better you starts with a better mind.