Dan Pardi

If there was ever an ultimate sleep episode, this is it. Dan Pardi, sleep researcher at Stanford and Leiden University and CEO of humanOS.me, an application designed to promote health mastery, is here to unpack the exact science of deep sleep. And even better, how to get more of it. We discuss sleep stages, sleep physiology, the major causes of sleep loss in our society (think high reward activities and mistimed lighting environments) and the consequences of sleep loss, including decreased purging of toxic substances from the brain and damage to neurons that signal to the brain to stay awake. We also cover:The physiological benefits of slow wave sleepHow sleep impacts eating behaviors and weight gainThe optimal amount of sleep and the importance of sleep timingHow sleep regulates the immune system and effects cellular senescenceEffects of light on circadian rhythmsScience-backed ways to optimize your “master clock”Dan’s favorite routines and products to biohack your sleepIf you’re looking to get the most from your sleep, this episode is for you. If you want even more after listening you’re in luck. This is part one of a two part series. Listen in now. Episode transcript:

Dan Pardi Dr. Dan Pardi researches sleep neurobiology and is a co-founder of Dan's Plan, an online wellness and technology company. In this episode, we discuss... (00:00) Introduction (03:27) Circadian rhythms are key to health (07:07) Artificial lights suppress melatonin production (12:04) Sleep clears toxins from the brain (16:14) Sleep deprivation increases appetite and decreases energy expenditure (24:09) Sleep is critical for creating long-term memories (31:29) Blue light can reset circadian rhythm in the Antarctic winter (36:57) Long-term exercise improves sleep quality in women (44:43) Sleep deprivation worsens decision-making (51:02) Practices that encourage healthy sleep (53:57) A healthy diet supports good sleep (59:59) Dan's plan bridges the gap between research and your personal health Join over 300,000 people and get the latest distilled information straight to your inbox weekly: https://www.foundmyfitness.com/newsletter Become a FoundMyFitness premium member to get access to exclusive episodes, emails, live Q+A's with Rhonda and more: https://www.foundmyfitness.com/crowdsponsor

Dan Pardi, a sleep scientist and founder of HumanOS, dives into the intricate relationship between sleep, health, and productivity. He shares insights on how effective organization impacts personal well-being and work efficiency. The discussion highlights cultural shifts in valuing sleep, the benefits of using tools like Workflowy for task management, and the importance of aligning tasks with mental energy levels. Pardi also offers practical strategies for creating productive environments and emphasizes the role of habit design in enhancing performance.

Dan Pardi, founder of HumanOS and sleep research enthusiast, and Greg Potter, a circadian rhythms expert, delve into the critical nature of quality sleep. They discuss how poor sleep can disrupt metabolism, alter hunger signals, and impact cognitive performance. The duo explores the significance of sleep timing, intensity, and architecture, as well as the influence of blue light and stress on sleep quality. They emphasize the essential role of restorative sleep for overall health and performance, making strong revelations for those seeking better rest.

Expert in GHB and behavior change, Dan Pardi discusses the effects of GHB on sleep and longevity, the four-part model of behavior change, and the benefits and potential pitfalls of tracking daily habits for mindfulness. They also touch on the challenges of long-term goals and the value of activity trackers for behavior change.