Inka Land Podcast

Your body has internal clocks and they regulate when to eat, exercise, and sleep for the greatest benefits. Dr. Greg Potter has a Ph.D. in sleep, circadian rhythm, and nutritional metabolism and he shares the insane health benefits of eating, exercising, and sleeping at the right times - the science of Chrono nutrition, chronotypes, chronobiology. ► GET FREE NEUROSCIENCE AND BRAIN TIPS TO YOUR EMAIL: http://bit.ly/3UjSRK0 ► Follow me on Instagram: https://www.instagram.com/iaminkaland GREGhttps://gregpotterphd.com/https://www.instagram.com/gregpotterphd/ Timestamps:00:37 Introduction03:52 What is the circadian rhythm07:03 Chronotype: What is it?11:10 Circadian rhythm: why it matters, health benefits 15:00 Circadian rhythm: Mental health, dopamine, serotonin, and depression 17:15 Sleep and mental health19:55 Chronotypes: Am I a morning person? How to measure20:00 Morningness eveningness questionnaire : is it valid?23:26 When to exercise26:50 Light: circadian lighting, best indoor lighting, and benefits of sunlight30:27 Light: how much sunlight for vitamin D and sleep 34:30 Melatonin: what is melatonin35:30 Melatonin benefits 38:44 Melatonin for jet lag and how to avoid jet lag39:59 Melatonin: How much melatonin to take31:05 Melatonin for diabetes41:40 Melatonin supplement45:05 Sleep supplements46:50 Tart cherry juice benefits48:12 L-theanine50:12 ashwagandha benefits and how to use ashwagandha54:26 Resilient Nutrition: Foods for resilience55:15 Chrononutrition : Time Restricted Eating and intermittent Fasting benefits1:02:02 Chrononutrition and intermittent fasting: When to eat1:04:20 How to lower blood sugar1:06:30 Two important life changing habits / advice

In this episode me and Siim discuss the health benefits sleep, causes and effects of sleep deprivation, and how much sleep you need. We give a comprehensive guide on how to sleep better, improve sleep quality, fall asleep fast, and support circadian rhythm.PART 2 on Siim's YouTube:  https://youtu.be/zEAdn-pJXN4Subscribe to learn more: https://www.youtube.com/iaminkalandSign up to free weekly health tips: http://bit.ly/3UjSRK0Eight Sleep Sleep Mattress (use code INKA for a discount): https://eight-sleep.ioym.net/ORNEbnFollow me on Instagram: https://www.instagram.com/iaminkalandTimestamps:00:25 Benefits of sleep03:25 Effects of Sleep deprivation06:30 Benefits of Sleep: for the brain06:45 Glymphatic system: beta amyloid clearance and brain detox07:50 Amygdala: better mood, calmness, and de-stress09:40 Sleep deprivation and Negativity10:40 Depression and sleep11:50 Hippocampus: memory consolidation12:50 Memory: How to use sleep to improve it13:50 Reaction times: sleep and driving 14:55 Exercise and strength16:00 Nap: restore your cognitive performance16:40 Self-evaluating your sleepiness and energy18:15 Sleeping too much: possible reasons 18:50 What is healthy sleep?: Sleep phases, REM sleep, deep sleep21:20 How much sleep? deep sleep and REM sleep amounts22:30 Pillars of healthy sleep24:20 Neuroplasticity: hippocampus and why sleep is important25:50 Neurotransmitters: Sleep supporting serotonin, dopamine, and noradrenaline27:10 Caffeine: can you compensate sleep deprivation?28:24 Sleep deprivation: causes30:38 Insomnia: Artificial lights31:40 Insomnia: Obesity, diabetes, and hypertension33:25 How to improve sleep: identifying the root cause34:00 Improve sleep: stress management and relaxation35:20 Exercise: how to use it to fall asleep faster and sleep longer35:44 Activating parasympathetic nervous system in the evening37:20 Light: morning light, evening light, and the circadian rhythm40:35 Evening habits: eating and supplements41:00 Sleep supplements: glycine, melatonin, and magnesium43:20 Evening habits: routines, stress reduction, bedroom, electronics44:38 Thoughts: What to think before sleep, meditation

Donald Robertson is a Cognitive Behavioral Therapist and stoic author. His multiple world-famous bestsellers on stoicism have helped many people become unshakeable and resilient in the 21st century. In this episode you’ll learn what is stoicism, who invented it, who is Marcus Aurelius, and what stoics believe in. We cover how stoicism help to improve mental health and control emotions, anger, fear, and panic. And how it can bring inner peace. We cover multiple stoic techniques like cognitive distancing, stoic meditation, cognitive reappraisal, and many more. Subscribe to learn moreSign up to free weekly health tips: http://bit.ly/3UjSRK0   LINKS subscribe to newsletter: http://bit.ly/3UjSRK0 Follow me on Instagram: https://www.instagram.com/iaminkaland Listen on Apple podcast: https://bit.ly/3VjmEUl Listen Spotify podcast: http://bit.ly/3FhODOZ   GET DISCOUNT ON HEALTH PRODUCTS AND FREE HEALTH TIPS http://bit.ly/3FN7Ecl   DONALD Instagram: https://www.instagram.com/donaldjrobertson Plato’s academy: https://platosacademy.org/ Donald Robertson: https://donaldrobertson.name/ Book: https://donaldrobertson.name/how-to-think-like-a-roman-emperor-b/   Timestamps   02:30 Introducing Dr. Donald Robertson 06:30 What is stoicism and who were the key people founding it 09:40 What stoicism is about and what stoics believe i 15:40 Connections between stoicism, Greek philosophy, yoga philosophy 18:20 How does stoicism relate to Cognitive-Behavioural Therapy and Resilience Training 23:00 cognitive appraisal theory of emotion 25:18 How to control panic attacks with stoicism 31:33 How to control emotions 34:30 How to control fear 34:40 (47:20) Cognitive distancing 37:05 How your thoughts affect your emotions 41:20 Cognitive flexibility 42:20 School system and stoicism 47:20 Stoic techniques 47:50 Cognitive distancing 49:38 Repeating phrases 52:25 Broadening the perspective in space and time 55:11 Role models and modeling 57:20 Marcus Aurelius role models 58:15 Marcus Aurelius meditations 59:17 Stoic meditation techniques that anyone can do 1:04:20 Visualization technique from stoicism 1:06:50 How stoicism change character 1:09:30 Cognitive Therapy vs Stoicism 1:13:35 Courses on books about stoicism by Dr Donald J Robertson 1:17:00 The most important life lesson: What is wisdom     Links

Dr. Rimka, an expert in integrated neurotherapies, talk about nutrition and its links to depression, autism, ADHD, and brain health. We discuss on the most important brain foods, vitamins, minerals and deficiencies that can cause symptoms of depression, autism, or ADHD. We also discus the risks of Intermittent Fasting and certain diets and some key ways to fix and manage brain health issues.   Subscribe to the channel to learn more and stay notifiedTime stamps 03:00 Dr. Rimka’s Background in Neurorehabilitation, Neurofeedback, And Nutrition 09:30 Brain basis of mental health disorders or neurodevelopmental diseases 11:00 How Inflammation Can Cause Depression 11:40 Food Toxins, Leaky Gut, And Brain Inflammation 13:00 Toxins And Poisons And Autism 13:40 Signs Of Zinc Deficiency And ADHD 14:15 Cholesterol 15:50 Liver Health 16:25 Oxalates 17:00 Methylation 17:30 Glycine and Methionine 19:00 Folate 20:00 Starvation And Vegan Diet 21:15 Vegan Diet and Early Menopause 28:00 Depression and Thyroid Hormones 31:40 Autism And Diet 33:25 Me Ranting About Migraine Treatment Malpractice 35:00 Depression What To Do / Is Depression Curable 39:20 How to Keep Your Brain Healthy / Good Food For Brain Health 41:50 Is Intermittent Fasting Healthy 42:50 Sleep And Brain Health 44:30: Gut Microbiome And Dysbiosis 45:35 Smoking 46:00 Alcohol and the Brain 46:40 Exercise for Brain 49:00 Stress Management 49:20 Dopamine 50:27 Feeling Depressed Reasons 53:00 Natural Ways to Overcome Depression 55:30 Neuroscience of Joy 59:30 Heart Brain Axis 1:00:00 Meditation for Anxiety 1:02:00 How To Be Happier and Feel More Joy 1:08:25 Dr. Rimka’s Links, website, etc.     If you liked this tip, subscribe to learn more: https://www.youtube.com/iaminkaland   LINKS Become a wellness insider [free exclusive content]: http://bit.ly/3UjSRK0 Follow me on Instagram [everyday brain tips]: https://www.instagram.com/iaminkaland Listen Mind and Psychology Podcast on Apple: https://bit.ly/3VjmEUl Listen Mind and Psychology Podcast on Spotify: http://bit.ly/3FhODOZ   SHOP QUALITY HEALTH PRODUCTS W/ DISCOUNTS   Best collagen mix all forms -10 % CODE INKAhttp://bit.ly/3OQMDjz   Best Magnesium 6-forms (EU) -10 % CODE INKA https://bit.ly/3iAZwT8   Toxin-free High-quality Coffee -10 % CODE INKA10 http://bit.ly/3Bf64x0   Do Not Age longevity and anti-aging supplements -10 % CODE INKAhttps://donotage.org/   Apollo neuro vagus nerve stimulation -10 % CODE INKA10 http://bit.ly/3W1GN1v High-quality real-needle dermarollers -20 % CODE INKA20https://ginamber.com/ Continuous Glucose Monitoring -20 % CODE INKA20http://bit.ly/3FeRpUV

In This episode, Dr. Carrie Jones reveals how your hormones affect your mood, sleep issues, metabolism, stress, and body shape. She tells about hormones that EVERYONE should know about [female/male hormones, insulin, melatonin, cortisol, thyroid hormones, etc] and how women and men can balance hormones. We also discuss is fasting for women, melatonin for sleep support, using light for hormonal balance, and other tips and tricks for hormonal balance. Dr Carrie Jones is an internationally recognized functional medicine doctor, speaker, and educator. She has taught advanced endocrinology in University and been the Medical Director for 2 large integrative clinics as well as for the creators of the DUTCH hormone test. Currently, she is the Head of Medical Education at Rupa Health.   02:30 Dr. Carrie Jones background 03:50 What are hormones? 04:40 Hormones that everyone should know about (estrogen, estradiol, progesterone, testosterone, DHEA, DHEA-S) 05:30 Hormonal differences between men and women 07:30 What is hormonal balance and hormonal balance for women 09:40 Hormonal balance for men 11:15 What is cortisol the stress hormone? 12:20 Cortisol balance for women 13:15 Everyday habits that affect hormonal balance 16:35 Insulin, intermittent fasting, and hormones 22:00 How to make intermittent fasting easier 23:00 How hormones affect women’s brain and serotonin? 25:20 Estrogen and anxiety in the female brain 26:45 Hormones, estrogen and male brain 29:00 Measuring hormones to men 31:10 Measuring hormones for female 33:15 Thyroid hormone and thyroid problems 34:30 Symptoms of hormonal imbalance 37:00 Sleep and hormones 38:00 What is melatonin, should you take melatonin, and is melatonin safe 40:50 Can melatonin cause depression 42:30 Balance hormones with optimizing light and circadian rhythm 50:00 Insulin and hormone 53:30 Measuring hormonal baseline 58:50 Dr. Carrie Jones links   LINKS http://www.drcarriejones.com/ https://www.instagram.com/dr.carriejones/?hl=fi https://www.rupahealth.com/   FOLLOW https://www.instagram.com/iaminkaland/ www.inkaland.co/newsletter

We discuss exercise and diet tips for women, including effortless weight loss and fitness tips even when you're busy, maintaining exercise motivation, diet tips for optimal weight and insulin, and other women-specific exercise and diet tips. We also discuss the risks of supplementing with BCAAs or eating too much meat and how this can lower your brain serotonin, melatonin and sleep. Siim is an author, speaker, and consultant and educates people on optimizing health and performance. He has written many best-selling books on metabolism, weight loss, stress management, and health. He is a popular speaker in health conferences and has an active YouTube channel where he shares the scientific discoveries and practical advice on health and performance. Siim is also my husband 💖   Timestamps:   02:40 How to get fit and maintain fitness 05:30 Is weight lifting for women healthy 07:20 How much strength and cardio for women for insulin sensitivity and fitness 11:15 Benefits of cardio for the brain 12:20 How to make exercise easy, fast, and motivating 14:50 Using standing desk and treadmill for getting steps easily in office 16:45 How to increase calorie burn at home 18:00 Exercise for office workers 19:30 Lower blood sugar fast after meals 20:00 Benefits of a quick workout before eating 24:00 How low-carb diet make you gain fat and lose hormones 25:15 Easy exercises at home [also for working mothers] 27:30 Women cycle and diet 29:00 How much should women eat protein 33:20 Diet hacks for women to lose weight 35:30 The risks of eating from type of protein for mood and sleep 36:20 Melatonin and how is it made of 36:40 What is tryptophan and serotonin 36:55 Why is serotonin important 37:50 Tryptophan serotonin pathway 38:30 Tryptophan in protein and brain 40:25 Foods high in tryptophan 43:00 How to get tryptophan in the brain to make serotonin and melatonin 46:00 Risks of BCAA supplement |BCAAs | BCAA benefits 47:07 Supporting serotonin with stress-reduction and lowering inflammation

Dr. Scott Barry Kaufman is a famous cognitive scientists, lecturer, podcaster, author, and a top-expert in psychological growth and development. In this episode we talk about his book Transcend, in which he explains how to understand basic needs and work with them to fulfill true psychological and personal potential and feel more connection and meaning in life.   Timestamps:   00:00 episode introduction 03:20 Scott’s background in science and psychology 04:00 What is transcendence 06:00 How can you use fear or disabilities in growt 08:25 Scott’s theory of human growth and self-developmen 12:45 The 6 basic human need 15:40 Who can transcend and grow? 18:4 Difference between self-actualization and self-transcende 20:30 How to fulfill human needs 23:00 Need of safety and childhood attachment 25:30 How can we overcome childhood trauma 29:30 Need for human connection 30:40 Social media, instagram, dopamine, and mental healt 33:40 Pandemic, social connection, and relationships 36:50 Self-esteem, ego, and narcissism 39:00 Light and dark triad of personality 41:30 Can personality change and how we can do it 43:45 SMART  extroverted if you’re an introvert 45:00 Finding purpose and meaning in life 48:00 How to start transcending 50:00 Resources and Scott’s offerings   Scott’s links: https://scottbarrykaufman.com/ https://centerforhumanpotential.com/ https://www.instagram.com/scottbarrykaufman/ https://scottbarrykaufman.com/podcast/ https://scottbarrykaufman.com/books/My linkswww.inkaland.co/newsletter www.instagram.com/iaminkaland

Free wellness tips: www.inkaland.co/newsletter Dr. Melissa Petersen is a doctor, best-selling author, TEDx speaker and sought expert leader in longevity and lifespan industry. In this episode, we talk about how belief systems affect longevity and how you can use mindset tools to improve your cellular health, longevity, and wellness.   Dr. Melissa Petersen Dr. Melissa Petersen is the founder of the Human Longevity Institute, host of the Longevity Summit, author of the best-selling book, the Codes of Longevity, an adjunct professor of continuing education at Life University, a clinical educator for Medfit and is an advisory board member to Grr-ithm AI technologies.   03:10 Melissa Petersen’s view on health 04:45 What are lifespan, longevity, healthspan, and whealthspan 07:25 How lifespan is affected by DNA and epigenetics 10:00 Methylation and how it affects gene activation 12:00 How epigenetics change your health 12:50 Is there a gene that causes Alzheimer’s and what apoe4 gene truly defines 18:30 How does mindset influence biology and longevity 20:15 Power of language and information we consume affect longevity 29:00 How thinking patterns and belief systems affect biological longevity 37:10 The number one hallmark of ageing – inflammation (inflammaging) 41:40 How to slow down ageing with managing stress 47:20 The power of self-control and choice to create or relief stress 59:30 How forgiveness reduces stress 01:05:15 The summary of the relationships between psychology and ageing 01:07:00 How to unlock from trauma 01:11:20 How to activate the Vagus Nerve 01:15:20 short 3-minute vagus nerve activating exercise 01:20:25 The most important life advice Melissa Petersen would give to her younger self 01:22:00 Melissa Petersen links and Human Longevity Institute Links: https://www.instagram.com/iaminkaland/ www.inkaland.co/newsletter   https://www.instagram.com/drmelissagp/https://humanlongevityinstitute.com/

In this episode you learn everything about neurofeedback. Andrew tells what it is and what to expect in a neurofeedback session. We discuss how it can benefit high-performers as well as people with anxiety, ADHD, autism, and OCD. We also talk about effectiveness and safety of the neurofeedback, risks of consumer devices, and how often to do it. Get -50 % discount on neurofeedback session with Andrew by emailing hello@inkaland.co    Timestamps   3.00 Introducing Dr. Andrew Hill   4.00 The pitfalls in-patient psychiatry and benefits of neurofeedback   8.00 What is neurofeedback and how it can improve personality or symptoms   13.30 Do you need to analyze or measure your brain before you do neurofeedback   17.00 How brain waves work and control your behaviour   25.15 What Andrew found from my brain and helped me to reduce anxiety   28.50 Biohacker’s testing their brain on stuff   30.00 How high performers and clinical populations benefit from neurofeedback   35.15 Risks of neurofeedback   40.30 How many sessions of neurofeedback you need   44.00 Striking neurofeedback patient stories   46.15 How does neurofeedback work for anxiety   53.00 Andrews neuroscientific tips for brain health and longevity including intermittent fasting, exercise, and sleep.   58.40 The most powerful brain hack   01.01.00 One thing Andrew Hill would tell to his younger self with all the knowledge he has now   01.04.45 Andrew's services, where to find neurofeedback near you, and discount for you   Andrew's links PeakBrain Institute PeakBrain LA in Instagram Andrew in Instagram