The Superhumanize Podcast

Is it possible to peak perform on a plant-based diet? Can you even be at your best mentally and physically without meat? Where do you get your protein from? If you're a passionate plant-based eater like I am, you'll likely have been asked these questions countless times. And for those of you who do eat animal products, let's get the answer to these questions from two people who are at the top of the game of physical peak performance. My guests, Matt Frazier and Robert Cheeke will prove just how powerful plant-based athletes can be. Matt Frazier is a vegan ultra marathoner, best-selling author and entrepreneur. He's the founder of the No Meat Athlete lifestyle and host of the No Meat Athlete Radio podcast. Matt experienced that he was able to run much faster and longer with the help of a plant-based diet and qualified for the Boston marathon. After switching to plant based nutrition, Matt was named as one of the 100 most influential people in health and fitness. Robert Cheeke switched to a vegan lifestyle when he was only 15 years old for ethical reasons. He's the author of the best-selling books, Vegan Bodybuilding and Fitness, Shred It and Plant-Based Muscle. And he's often referred to as the godfather of vegan bodybuilding. Robert is a two-time natural bodybuilding champion and the founder and president of Vegan Bodybuilding. Together, Matt and Robert have written The Plant Based Athlete, a book about peak performance powered by plants. In this conversation, you'll learn... -The inspiration behind Matt and Robert's new best selling book...03:30 The Plant Based Athlete -Why 60 world class athletes have switched to plant based diets...05:35 -The biggest challenge for athletes that switch to plant based diets...11:30 -The great debate: complex carbohydrates vs protein...14:20 -The myth busted: Why specific sports are not more conducive to plant based diets...18:25 -Robert and Matt's advice for athletes who are considering going plant based...24:40 -Why transitioning to become vegan may have "failed" before....31:40 -Which micro and macronutrients you should be eating before and after training...36:45 -How to calculate the nutritional return of investment in your diet...40:50 -What Robert and Matt have learned about the global plant based movement through their extensive travel and international speaking events...45:00 -Matt and Robert's practices...57:50 Julia Cameron's book, The Miracle of Morning Pages No Meat Athlete website Resources mentioned: Matt and Robert's Book: The Plant Based Athlete Matt's Website Robert's Website

We are currently witnessing a psychedelic revolution. Top universities like Johns Hopkins, Berkeley and NYU are giving psychedelics the serious treatment, studying the therapeutic effects of psilocybin, MDMA, LSD, ketamine and others. We're also collectively undergoing an evolution of our perception of these substances, becoming aware of their transformative potential for healing us individually and collectively. Psychiatry may never be the same. Ketamine treatments are already legal and psilocybin and MDMA are poised to become legal in 2023. And it's not just universities that want in, Wall Street does too. Psychedelics is the biggest boom business since marijuana. Some even say that psychedelics may help us save ourselves and the planet. Today, I'm talking with Paul Austin, a 21st century pioneer in the field of the responsible use of psychedelics for healing, leadership, and personal transformation. He has been featured on the BBC, in Forbes, and in Rolling Stone for his accomplishments in entrepreneurship regarding social awareness of the benefits of microdosing psychedelics. Paul is the author of the book, Microdosing Psychedelics: A Practical Guide to Upgrade Your Life and is the founder of two companies in the emerging psychedelics space, Third Wave and Synthesis. Paul's mission is to help steward humanity 2.0 contributing to greater individual and collective wellbeing by normalizing responsible psychedelic use. In this episode, you'll discover... -Paul's personal psychedelic story...03:05 The Lindy Effect -The post-psychedelic inspiration behind the "No Bullshit" tattoo Paul has on his chest...10:00 1Heart Retreat, Costa Rica -The history of psychedelic use and how Paul's two companies came to be...14:15 The Third Wave "How do we then utilize these substances to help consciousness evolve?" -What's in store for the decriminalization of psychedelics and what states are already on board...22:05 -How psychedelics help us connect to our separate self and what to expect from the Synthesis Retreat...25:05 Ego dissolution Synthesis Retreat Psychedelic training for coaches/leadership trainers -How psilocybin truffles compare to cubensis mushrooms (magic mushrooms)...31:25 -How microdosing can actually upgrade our lives...34:35 Paul's book: Microdosing Psychedelics: A Practical Guide to Upgrade Your Life -How microdosing helps upgrade us in leadership, teamwork and empathy...39:00 Divergent thinking -Pros and cons of ketamine becoming more available to the public...43:15 -The future of legalization and psychedelic use across the globe...45:15 The Stoned Ape Hypothesis -Paul's practices...48:15 Paul's personal website Third wave website Synthesis Retreat Instagram

What does it take to excel as a female leader in a male dominated environment? The following conversation is about so much more than the secrets of success of women in finance. It's about overcoming life adversities and major obstacles and being the best version of yourself along the way. It is about elevating others by focusing on diversity and inclusion. My guest, Kimberly Evans is an executive vice president at Northern Trust and Alternative Fund Services. She's the North America Head of Private Capital Fund Services where assets under her administration have grown by 82% since her appointment in 2018. Prior to this role, she led the Governmental, Sovereign Wealth, and Taft Hartley/Union pension and treasury business, in the US, Central and South America. with over 880 billion US dollars in assets in her custody. Kimberly currently also serves as the President of the Women in Leadership Business Resource Council at Northern Trust whose mission is to engage and empower women in the workplace. With over 25 years of experience, Kim is a business transformation expert. Kim has developed, led, and executed business and change strategies for five financial services organizations, managed teams in six countries, and has implemented technical and organizational programs that have impacted over 27,000 financial services professionals throughout her career. She has also owned and operated businesses as an independent consultant and as a franchise owner. Kim’s core expertise includes creating and executing business strategy, developing and maximizing talent, and ultimately driving change and transformation to make organizations competitive, effective and efficient. In 2020 she was named one of the Leading Women in Hedgefunds and in 2019 she was named a Chicago United 2019 Business Leader of Color and was also recognized as a Leader in Philanthropy by the University of Chicago. In this conversation, you'll discover... -What it takes to become a successful female leader in the still, male dominated financial world...03:40 -How women can voice their contributions in the workforce...09:00 -Why the best thing you can do is shine and share your shine...13:30 -How Kimberly got started in business...16:05 -The secret in Kimberly's secret sauce of success...19:30 -The practice of preparing, the tools Kimberly uses to own the room every time...24:40 -How the average investor can navigate the current financial landscape...26:35 -"Yesterday's success means nothing today;" where Kimberly gets her motivation...32:35 "Some days of making it count includes restoration" -The most important lesson Kim learned from her near fatal car accident...37:55 -The perfect time to start...41:50 -How Kimberly navigates the many emotional dynamics within a team...44:30 -The current global trends that could have major impacts on investment decisions...48:45 Environmental Social Governments (ESG) -Kimberly's practices...51:05 -How to connect with Kimberly...53:05 Kimberly's linkedIn Northern Trust

Many of us deal with unresolved trauma or disturbing experiences from our past and we try to cope with it the best we can. There is a broad spectrum of trauma that affects us and influences our lives in countless ways.According to my guest today, it is possible to eliminate traumatic responses instead of just coping with them. Dr. Don Wood is the founder of the Inspired Performance Institute and the author of You Must Be Out Of Your Mind: We All Need A Reboot and his newest book, Emotional Concussions. Dr. Wood is an expert on emotional trauma and during his years of research, he coined the term, "emotional concussions," which are events and experiences in life that may have had a profound effect on our current behavior and habits.Dr. Wood discovered that traumatic subconscious blocks, PTSD-like symptoms, as well as health issues related to an overactive sympathetic nervous system can be eliminated and rebooted with a simple and non-invasive program. The same neuroscience based program also helps his patients overcome impediments with regards to their progress in business, relationship issues and athletic performance.As Dr. Wood says, "Nothing is wrong with you, you might simply just need a reboot."In this episode, you'll discover...-Dr. Don's reasoning for not calling his program 'trauma therapy'...02:30-Emotional concussions: What they are and what specific signs to be aware of...03:20-How to identify WHY we procrastinate...06:30-How society programs us to manage our emotional concussions rather than FIX them...11:05-The breakdown of Dr. Don's 4 hour program and why it is so powerful...13:10-Why it's not important to share your traumatic experience during the program...19:25-Our brains and bodies are self-healing, so why do we need help to heal our traumas?3:35...21:20-The three things we actually need to heal our trauma...23:34"I never told you I had a fear of heights, but now it's gone"-The success rate of Dr. Don's program and who it can help...26:00-The constant lion loop: What it is and how it can affect physical health for your entire life...27:15-Our two memory systems and how they work...30:10-The one-and-done program that helps you stop constant re-looping of trauma...33:55The Inspired Performance Institute-How emotional concussions are linked to performance...35:50-Getting to the root of trauma, even if someone is unaware of stored trauma...40:15-Dr. Don's practices...45:45Resources:Dr. Don's websiteDr. Don's Instagram

Navy SEAL teams are renowned worldwide to be at the absolute top of their game, physically and mentally. It takes a very strong mindset and endurance to become part of this elite group of highly trained warriors. My guest today, Nick Norris is a graduate of both the United States Naval Academy and Basic Underwater Demolition SEAL Class 247. Upon completion of SEAL training in 2004, Nick assumed progressively higher positions of leadership within Naval Special Warfare. His deployed roles included combat advisor to Iraqi and Afghan military units, Cross Functional Team Leader, and Ground Force Commander during combat operation in both Iraq and Afghanistan. After transitioning off Active Duty, Nick had to battle with depression, and after all other treatments failed, he went an unusual route and sought treatment with ibogaine. This is the psychoactive substance found in plants like Iboga. The compound ibogaine is currently getting a lot of attention via international clinical studies as a treatment for addictions and also for issues such as depression. Nick's mission today is helping others heal and optimize their lives. He is the executive director of the C4 Foundation, which provides support and resources through science-based programs to active duty Navy SEALs and their families. He is a board member of Veterans Exploring Treatment Solutions, a nonprofit focused on ending the veteran suicide epidemic via resources, research, and advocacy related to psychedelic assisted therapy. Nick is also the co-founder and CEO of Protekt Products, a wellness company that focuses on personal care products and nutritional supplements. Both Protekt, and the C4 Foundation value the power of time spent in the outdoors and the positive impact it has on overall wellbeing. In my conversation with Nick, you'll discover... -Why Nick decided to become a Navy SEAL... -How to avoid being impacted by other people's negative opinions... -About Nicks preparation for Navy SEAL qualification... Ultrarunning Pipeline swimming Cold water training -Why high stress training made Nick better in combat... SEAL training exercises were more stressful than actual combat Pressure and stress help you perform at a better level Inoculated Nick against the shock of stress/uncertainty -The role of failure in success... Fail quickly "If you're making the same mistake twice, you're not learning from the experience" Constantly expose weaknesses to your SEAL team Take ownership and accountability Jocko Willink's Book: Extreme Ownership -#1 characteristic of successful high performance teams... Humility -Nick's transition from military to private sector life... Repurposing life became all consuming Lost focus on family Transition led to feeling lost Difficulty with humility Depression -Nick's use of ibogaine as a healing modality... Ibogaine derived from the Iboga plant Psychoactive substance, considered strongest plant medicine on planet Nonprofit VETS - Veterans Explore Treatment Solutions Pre-ibogaine protocol = Bloodwork + EKG Significant preparation: meditation, journaling VETS is doing a study with Stanford on the effects of brain inflammation and ibogaine MTBI is the root cause for a lot of PTSD symptoms in veterans Nick's noticed immediate benefits: Physically felt better Felt detoxified and healthier Better mental clarity "I got to debrief my life" Nick's long term benefits: Made course corrections in relationships and marriage Prioritize kids Focus on friendships Galvanized personal accountability Motivation to maintain meditation, diet, exercise -If you fear losing your "warrior edge" when taking plant medicine... You don't lose the edge Nick feels he changed for the better after ibogaine Submit to being vulnerable Ask for support -How Nick's ibogaine experience improved his physical performance... Ibogaine is not a performance enhancing drug Immediate improvement came from reduced inflammation in the brain More self compassionate as a rock climber -How Protekt helps others with performance... Powders and liquid pack drink additives Sunscreens Sleep packs Make drinking water more fun so people drink more water Better hydration = better sleep and better performance -Nick's tips on better sleep... 96+ oz water per day Cut out light by 9pm every night Contrast therapy with sauna and cold plunging 4-7-8 breath work 12 cycles Morning cold therapy followed by sunlight therapy -Nick's practices... Spending quality time with kids "The only truth in this world is love" -What's next for Nick... Nick's Instagram: @nick_norris1981 Protekt instagram: @protektproducts Non profit work C4 Foundation and VETS Protekt Products Working on psychedelic therapy for reducing brain inflammation in veterans

I thought I knew everything there was to know about essential oils. They've been an important part of my life ever since I lived in new Delhi, India when I was four years old. My childhood there smelled like Jasmine and frankincense. And I also remember the neem oil that was put on my skin to soothe it when I had a wreck.Today I use essential oils all throughout the day, whether it's to enhance my mood by diffusing them into the air. Or whether it's for beauty, by applying them to my skin, such as rose oil or to help my immune system, for example, with oil of oregano.And until I came across Jodi Cohen, I thought I was kind of an expert on all things essential oils.Turns out I was not!In this discussion, you'll learn...-How Jodi got started with Essential oils...02:40Needed healthy adrenal gland supportRosemary, thyme, cinnamon, menuka and galbanumVibrant Blue Oils-How to subdue anxiety and calm panic attacks...06:10Oils are small enough to get through blood brain barrier3 factors trigger fear response in anxiety:Autonomic nervous systemEndocrine systemAmigdalaKevin Tracy - FDA approved epilepsy treatmentSubduing anxiety - placement of stimulating oilsPanic attack hack - how you use oilsAnxiety = overactive right frontal lobeSmelling anything through left nostril balances out frontal lobe and decreases anxiety-Why the autonomic nervous system is so vital to maintaining health...13:10Body signals for danger in sympathetic stateBlood flow and oxygen flow directed to arms and legs so that you may runImmune function is down regulatedInflammation is temporarily pausedCan't heal when you're in sympathetic stateParasympathetic state allows for easier and faster healing as all functions are working properly-Vagus nerve infection hypothesis...15:25Dr. Christine Shotner - sonogram photos of neckMajority of toxins are taken in through the mouth and drain along the jaw toward maxoid boneNeurons take on toxins and create small infection in neckSending danger response to whole bodySympathetic responses cause negative effects on bodyClove - detoxifying agents-Maintenance protocol for detoxifying the brain...18:55Reboot the Brain kit: circadian rhythm oil, lymph oil, parasympathetic oilTopically applying oils in a downward motion along neck = better lymphatic function levelsToxins trigger the immune system and create inflammationInflammation causes many neurodegenerative diseasesGoal: decrease inflammation in brain-What you will find in Jodi's book...23:50Essential Oils to Boost The Brain and Heal The Body5 common imbalances in most patients:StressLack of sleepPoor detoxificationLacking mental and physical energySigns of inflammationImmune disregulationHow and why oils work5 areas of imbalance and explains what's going onDetailed protocolExact oil recipes for proper treatmentBook: Healing With Essential Oils-Oils that balance homeostasis and optimize mitochondrial function...27:20Need to be in parasympathetic state to release toxinsEnsure that drainage pathways are openToxins line cell membrane; Oils help clean cell membraneOregano and thyme-Vibrational frequency and essential oils...29:40Healing is Voltage by Jerry TennantUp-regulate energy and get body to higher vibrationRose oilNatureGratitude-History of Rose oil in exorcisms...31:25High frequency useRose and Frankincense historically are used before performing exorcismsCombination allows protection thanks to its high energetic frequencyMood lifting and protection from low frequency vibrations-What you should know about oils...33:35Try to buy organicTrust yourselfDon't worry too much-Vibrant Blue Oils developments...35:30Resilience blendWhat worked for Jodi - coming soon in her next book-Jodi's practices...37:20MovementGratitudeMailing cute cards to friendsSense of humorEssential oilsResources mentioned in this episode:Jodi's Books: boostthebrainbook.com/gift to download a free bonus chapter on activating the parasympathetic nervous systemJodi's WebsiteEmail: info@vibrantblueoils.com

Being able to read others and being skilled in communicating well is a key to successful living and an absolute requirement to being a successful leader. Today's guest, Joe Navarro, is one of the most respected experts in the field. And his personal story is a fascinating one.Not many can say they were personally approached to join the FBI, but this is exactly what happened to Joe Navarro at the age of 23. He accepted their offer and became one of the youngest agents ever to join the agency.Joe spent the next 25 years at the FBI, working both as an agent and supervisor in the areas of counterintelligence and counterterrorism, pursuing spies and other dangerous criminals across the globe.Through his work he was able to study, refine and apply the science of nonverbal communications. His acumen in this field and his success as a spy-catcher, led Joe to begin training FBI agents and the intelligence community.Today Joe is recognized as one of the world’s foremost authorities on reading nonverbal communications. An internationally bestselling author, Joe has published 14 books about human behavior and body language.His books include the #1 selling body language book in the world, What Every BODY Is Saying, and his new book, "Be Exceptional" is the culmination of the 40 years Joe spent analyzing human behavior, with more than 10,000 interviews in the field and countless high-stakes behavioral assessments.In Joe's former line of work successful leadership was literally a matter of life and death. And in Be Exceptional he distills his experience into the five key principles that outstanding individuals live by.In this episode, you'll discover:-How being a Cuban refugee has influenced Joe's life and led him to reading body language...03:10-The universal history of nonverbal communication and how it differs amongst cultures...07:05-How Joe got involved with the FBI and what he learned over his 25 year career...12:00Behavioral Analysis program-Behavioral cues that everyone needs to know for survival and how to stay safe...19:45Joe's book: Dangerous Personalities-5 Key traits that set extraordinary people apart...30:10Joes's book: Be Exceptional"To be exceptional, you have to do exceptional things"-What you can do to become a better observer...39:35-Why observation is the key to innovation...42:55-Universal body language characteristics of a true leader...44:20-Joe's practices...47:25Resources:Joe's latest book, Be ExceptionalJoe's website

At present, we're witnessing exciting developments with regards to novel treatments for trauma and PTSD. There have been compelling study results using substances like MDMA and psilocybin, and they could become game changers with how we treat individual and maybe even collective suffering and trauma in the future, once these substances are legalized for medical and therapeutic use. My guest today, Dr. Rachel Yehuda, is the director of the Center for the Study of Psychedelic Psychotherapy and a professor of Psychiatry and Neuroscience at the Icahn School of Medicine at Mount Sinai. Dr. Yehuda has researched trauma and its treatment for three decades. She has authored more than 450 published papers in the field of trauma and resilience. Her work with populations, including military veterans and Holocaust survivors, has revealed the underlying biology of trauma and PTSD, including its intergenerational effects. In my discussion with Dr. Yehuda, you'll learn... -Why the government is suddenly interested in psychedelics again...03:15 Randomized clinical control trails are showing great efficacy for treatment of PTSD and depression -MDMA treatment for PTSD...04:55 Synthesized in 1912 Recent studies at MAPs (multidisciplinary Association of Psychedelics) MDMA in psychotherapy is very helpful for PTSD patients Still doing research and waiting for approval to begin treatment -Pharmacologic effects of MDMA and how it helps heal...07:30 Releases serotonin, dopamine, norepinephrine Still unsure if the surge of hormones is what gives the therapeutic effects It's still a very big mystery that needs more research Learning how best to facilitate the therapeutic process Helps people feel more open, feel more self-compassion, are more ready to engage in a trusting relationship - these qualities are what is conducive to healing -Effectiveness of therapeutic MDMA treatment...11:50 Medicine is administered to suppress symptoms; MDMA treatment is an acute administration that will allow someone to experience transformational change The goal is that they will no longer have to suppress symptoms "Psychedelics are to psychiatry as the telescope is to astronomy" Stuck in a narrative -How trauma affects us biologically...15:50 The question of whether PTSD be something pathological or something that teaches us to cope and adapt The effects of trauma are systemic and very overwhelming to metabolize Not all trauma effects are "bad" Psychedelic psychotherapy helps to accept the trauma and make space for it Most successful path is to learn from the trauma and grow through the trauma -Intergenerational trauma link and Intergeneration transmission...27:25 Study of Holocaust survivors and genetics of 22 survivors born from these survivors The children of people who have been exposed to trauma may also feel affected American Journal of Psychiatry: Epigenetic's on the stress related gene in Holocaust survivors vs. Jewish children of American parents that were not exposed to the Holocaust Experiences with ancestral heritage can intersect in our own lives -What influenced Dr. Rachel Yehuda to become a scientist...35:15 Philosophy background Curiosity of what our purpose is and why we are here -Psilocybin for therapeutic PTSD treatment...37:05 Companies focused on psychedelic treatment Compass Pathways MindMed -The importance of bullet-proof science in studying psychedelics for therapy...38:05 Creating knowledge about how these drugs work with psychotherapy and without Clinical trials, science and discoveries are important Currently evaluating individual differences in people and environments in various treatments -Dr. Yehuda's experience from therapeutic MDMA...44:15 FDA protocol says therapists must also experience the same therapy Yehuda was in a study where she experienced placebo one day and psychedelics another day 8 hours of psychotherapy + placebo day was very beneficial for her Experienced safety, self-compassion and willingness to open up -Rachel's practices...47:35 Walk daily in nature Making time for movement Connect with Dr. Yehuda: Twitter: @rachelyehuda  

Did you know that over 12% of emergency room hospital visits are related to gastrointestinal disorders? Recent research suggests digestion issues affect over 100 million people per day in the United States alone. And many of these people are using over-the-counter or prescription medications to combat the distress, pain and social embarrassment related to digestive problems.Unfortunately, many of the common treatments and prescriptions are actually compounding digestive dysfunction with unintended complications, over time treating symptoms, but not the root cause. Digestive health information, digestive health diets, and products are some of the fastest growing trends in the health high performance industry.And today I'm talking to Wade Lightheart. He is an author, athlete and nutritionist and specializes on fixing digestion. Wade is a three time Canadian national all natural bodybuilding champion who competed as a vegetarian, a former Mr. Universe competitor, and host of a really cool podcast, Awesome Health.He majored in Sports Science at the University of New Brunswick and has authored many books on health, nutrition, and exercise, which have sold in over 80 countries. Wade also serves as an advisor to the American Anti-Cancer Institute. He is the Co-Founder and President at BiOptimizers, a digestive and health optimization company.In my conversation with Wade, you'll discover:-Wade's background, and what got him interested in GI issues...02:45-Building the body from the inside out...07:00-How to develop a mindset that will allow for success in your health and life...10:15-Three components to healthy digestion...16:45-About the probiotic produced by BiOptimizers and why they only use one strain...23:15-Why we need enzymes to assist with digestion...28:42-How to know when to use which enzymes...33:45-The biggest mistakes people make when using digestive enzymes...35:36-How to use enzymes for recovery and while fasting...41:25-What warning signs of bad digestion might we be ignoring?...43:02-The most underestimated element of fixing the digestive system...48:03-How to build and maintain muscle on a low-protein, vegetarian diet...49:45-Wade's practices...50:55-And much more!Resources mentioned:-BiOptimizers website-BiOptimizers social mediaInstagramFacebookYoutube-Awesome Health Podcast-Education of a Bodybuilder-The Hero's Journey by Joseph Campbell-The Wizard of Us-Viome

We spend about one third of our life doing it or attempting to do it. I'm talking about sleeping. Sleep is one of the most important pillars of health, longevity, and peak performance. And research shows it's not the number of hours of sleep that we get that matters most. If we want to be more productive, stronger, and happier, we need to focus on optimizing the quality of our sleep. Amongst other, high quality sleep helps improve brain function, protects our heart, balances our hormones, fights fat and boosts athletic performance. Half of all people in America say they suffer from insomnia and millions are using prescription medications for sleep. Sadly, those pills have a long list of side effects and don't address the root problem of why people can't sleep in the first place. That's why I'm very excited today to speak to Suzanne Byrne, an expert on sleep and peak performance. Suzanne has been implementing effective fatigue management programs with professional and high performance athletes and teams for a decade. She has worked with sports teams and major leagues around the world, including the NBA, NHL and NFL, in addition to multiple university, Olympic and national teams. Suzanne herself is a former NCAA volleyball player and award winning athlete. She has a recently co-authored the groundbreaking book Inconvenient Sleep: Why Teams Win and Lose, to help educate the readers on the importance and complexities of sleep and how sleep affects performance. In this conversation, you'll learn... -How Suzanne got into sleep studies...03:05 Sleep research is very new, only started in 1940 American sleep researcher and founder of the Sleep Research Center at Stanford University William C. Dement Book: Inconvenient Sleep Helzberg's EEG in the 1930's paved the way to brain mapping while sleeping Cultural and social misconceptions about sleep -Biggest misconceptions about sleep...07:15 Elite Fatigue Solutions In order to sleep better, I need a better mattress Assumed sleep disorders -Difference in quality of sleep and sleep cycles...08:30 Sleep cycles are determined by our brains, we have no control over them Typical sleep cycle: light sleep - deep sleep - REM Most of the population doesn't fall under the typical sleep cycle The many reasons we're not sleeping -How to find the root cause of sleep problems...10:30 Sleep questionnaire Medical grade ActiGraph helps find sleep problems AI medicine program: Sleep-EVAL Sleep research is so new, there might not be answers for your problem yet -Best ways to tackle insomnia and stress related sleep issues...13:10 Insomnia is the inability to fall and stay asleep Most common self diagnosed sleep disorder There is no one fix Meditation, stretching, decompressing before bed Cognitive Behavioral Therapy to retrain your brain Breathing exercises Alcohol and marijuana can mess up sleep stages and are not recommended -Why most products or technology for sleep are NOT recommended...16:05 Gadgets and supplements are bandaid solutions and don't address the root cause ActiGraph that you can buy on the market are not the most accurate There are still no ActiGraph's on the market that can tell you what sleep state you're actually in Your sleep is determined by your brain, not your wrist -The current state of sleep research and what we can look forward to...19:20 -How the average person can incorporate better sleep practices...21:30 Sleep hygiene Dark room Night lights for midnight bathroom breaks Temperature Keeping a schedule Jet-lag recovery - recommends to maximize sleep up until travel day, easier to recover Sleep when you're tired -Negative effects of living in a sleep deprived state...26:35 -Suzanne's practices...28:15