#43 Small Changes, Big Impact

Jul 8, 2025

Discover six surprisingly simple actions to enhance your sleep and eating habits! Lowering your bedroom temperature below 70°F can help you sleep better, while consistent bedtime improves overall rest. Learn how starting meals with protein can increase feelings of fullness. Waiting 20 minutes before seconds allows your brain to catch up. Standing up during meals might reduce appetite too! Plus, short bursts of movement throughout the day can boost fitness. Small changes can lead to a big impact on your well-being!

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ADVICE

Cool Bedroom Aids Sleep

Try setting your bedroom temperature to 70°F or below to help your body cool naturally at night.
Cooler bedrooms can lead to faster sleep onset and better subjective sleep quality.

ADVICE

Consistent Bedtime Benefits Sleep

Go to bed at the same time each night to improve sleep duration and quality.
Sleep regularity helps you fall asleep faster and enhances sleep efficiency.

ADVICE

Protein First for Satiety

Start your meals with a protein-rich portion to enhance feelings of fullness.
Protein influences hunger-regulating hormones like ghrelin and GLP-1 to reduce immediate hunger.

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Six surprisingly simple actions mighty meaningfully improve your sleep, eating habits, and overall well-being—and how you can easily test them for yourself.

We begin with two sleep-related tips. First, try lowering your bedroom temperature to under 70°F. In a small controlled trial, participants who slept on a cooling mattress fell asleep faster and reported better rest.

The second tip: go to bed at the same time every night. A study in adolescents showed that consistent sleep timing improves how quickly you fall asleep, total sleep duration, and overall sleep quality.

Then we dive into three food-focused techniques. Starting meals with protein may help you feel fuller, thanks to effects on hunger-regulating hormones like ghrelin and GLP-1, as explored in this review and systematic analysis.

Next, waiting 20 minutes before going for seconds may give your brain time to register fullness, supported by a study comparing fast and slow eaters.

The fourth tip? Just stand up. There’s no formal data yet, but being upright might affect how full your stomach feels mechanically—something I noticed during long flights when a quick walk dramatically reduced my appetite.

Finally, we explore the idea of non-food “snacks” throughout your day. Evidence shows that short bursts of movement as brief as 30 seconds to 5 minutes can improve fitness, particularly in sedentary individuals. Similarly, just five minutes of breathwork has been shown to elevate mood in randomized trials.

But here’s the key: try them for yourself. In Part 2 of the episode, I guide you through using an “N of 1” approach to test each strategy. Start by measuring a baseline (using wearables, a sleep journal, or a validated sleep questionnaire). Then try one of these approaches for a few days or a week. Reassess and see what happens.

Takeaways:

Sometimes, the most powerful health strategies aren’t the hardest—they’re just the ones you haven’t tried yet.