Weight Loss For Women: empowering health, strength and nourishment #204 - How to improve your sleep with Bryan Thomas
Bryan lives in the states, and I’ve followed him on Instagram for a while; We have similar nutritional approaches. He recently did a great post on sleep and so many women we work with struggle with sleep! Whenever I get stressed or something feels out of alignment with me, sleep is always the first thing for me to go. So, Bryan and I decided to do this podcast to help you sleep better!
In this episode, Bryan and I chat about:
➡️Bryan’s past of doing low-carb
➡️What changed Bryan’s mind on low-carb diets
➡️Common issues with sleep
➡️How the circadian rhythm works
➡️What happens when you don’t get enough sleep
➡️What can help improve sleep
➡️The incredible benefits of daily walks for sleep
➡️Sunlight and sleep
➡️What to avoid before bed
➡️Blue-blocking glasses
➡️How how much you eat impacts your sleep
➡️The bedtime snack
➡️Sleep issues and caloric deficits
➡️How “leaky gut” can lead to poor sleep
➡️Foods that could irritate the gut
➡️What can lower cortisol and adrenaline
➡️How breathwork can improve sleep
➡️Red light therapy for sleep
➡️The importance of a bedtime routine
➡️Magnesium and salt for sleep
➡️How alcohol affects sleep
➡️Having a purpose
Happy listening I hope you find this podcast helpful and don't forget to take a screenshot of the episode and share it on Instagram stories and tag me at @kittyblomfield. Each month I choose someone who has shared and they get a tub of Saturée Premium Collagen valued at $79.
If you loved this episode please help us get the word out to more women and leave a written review and a 5-star rating. Leave a review and rating on iTunes HERE.
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RESOURCES + LINKS
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FOLLOW
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Bryan Thomas @performanceneuro
SHOW NOTES
01:51 - Bryan's background
03:11 - His diet history and how he came across Dr. Ray Peat's work
07:07 - Falling and staying asleep
09:03 - One of the easiest ways to fall asleep
09:25 - What happens when you don't eat enough
11:55 - How drastically cutting calories affects your stress hormones
13:20 - Things you need to address to help improve your sleep
14:12 - Increase movement/activity
14:52 - The benefits of being outdoors
15:40 - Going on a 10-minute walk
16:20 - Why action leads to motivation
16:50 - How the circadian rhythm works
18:42 - Blue lights and blue-blocking glasses
20:37 - What to avoid before going to bed
22:50 - One of the best things that you can do to improve your liver storage capacity
23:31 - Not getting enough fuel/calories during the day
26:40 - The grandmaster diet
28:02 - Food tracking
28:38 - Binge eating
29:40 - How “leaky gut” can lead to poor sleep
31:43 - Foods that could irritate the gut
35:18 - How increasing salt intake improves sleep
36:20 - Adequate sodium and potassium for sleep
38:53 - How emotional and chronic stress can impact sleep
39:30 - What's in our Join our 7-Day Eat More, Train Less, Get Results Challenge
43:14 - How breathwork can improve sleep
46:20 - Red light therapy for sleep
52:12 - Why bedtime routine is important
55:20 - Journaling
55:55 - Taking magnesium at bedtime and its benefits
01:03:55 - Alcohol consumption and how it affects sleep
01:12:00 - Building good connections, social relationship, and having a purpose
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