Get ready for round three of the Round Table! With so many holiday parties to attend, you may find it hard to stay on top of your health goals (and get enough sleep!). So we're here to help you how to navigate social events without feeling overwhelmed or over-indulging.
Don't miss this episode of our podcast featuring the top experts from the world of Biohacking! Dr. Jay Wiles @drjaywiles (HRV Extraordinaire) & creator of @hanuhealth joins forces with Biohacker Babes @biohacker_babes (one of my favorite podcasts and two incredible human beings/friends, @lauren_sambataro & @reneebelz !). to bring you the must-have insight to fun and balance-filled festivities this season!
Let's embrace a HEALTHY balance where everyone can enjoy the festive merriment and stay socially connected.
Jay T. Wiles, Clinical Health Psychologist, HRV Subject Matter Expert, Co-Founder and Chief Scientific Officer at Hanu Health. Dr. Jay is currently working as the Health Behavior Coordinator at WJB Dorn VA Medical Center in Columbia, SC and the Greenville Outpatient VA Clinic. He has specialized training in health behavior coaching, health assessment, nutritional interventions for mental and physical health, Motivational Interviewing, applied psychophysiology, and consultation. Dr. Wiles works as a consultant for companies/organizations, practitioners, and individual patients on nutritional psychology, health behavior change, applied psychophysiology, and health promotion/disease prevention via complementary and integrative practices. He is also Board Certified in Tai Chi for Rehabilitation.
Biohacker babes, Lauren Sambataro and Renee Belz.
Lauren and Renee grew up in a health-driven family that prioritized the fundamentals of wellness and self-care. Their father, Gene Sambataro, The Original Biohacker and pioneer of Holistic Dentistry, taught them the importance of individualization and experimentation from a very young age. Renee, a Certified Nutritional Consultant and Holistic Lifestyle Coach with a Master's degree in Nutrition, and Lauren, a Broadway performer, Corrective Exercise Specialist, and Functional Health Coach, feel a strong passion and drive to not only share each of their journeys toward wellness, but their strategy and motivation to discover our unique bodies through the world of Biohacking. Their podcast, the Biohacker Babes, aims to create insight into the body's natural healing abilities, strengthen your intuition, and empower you with techniques and modalities to optimize your health and wellness.
In this episode, we discuss:
😴 A biohacker's guide to making the most of the holidays
😴 Mollie shares tips for healthy eating during holiday festivities
😴 Dr. Jay shares how to manage stress and keep composed amid chaos - blissful holidays
😴 Dr. Jay votes for healthy indulgence & flexibility over isolating himself
😴Post-holiday weight gain cycle with some smart strategies
😴Lauren points out that some people over-exercise or under-exercise, so it's important to find the right balance for yourself.
😴 Mollie discusses the effects of the shift from daylight saving time to Standard Time on people's sleep schedules and circadian rhythm
😴The Sunshine Protection Act could pass, but it has some significant drawbacks
😴 Renee’s approach to social gatherings, without feeling totally exhausted
😴 What would be our top picks for this year's holiday party?
😴 Must-haves for alternative state-changers to alcohol
😴 Healthful tips to remember at holiday time
The information contained on this podcast, our website, newsletter, and the resources available for download are not intended as, and shall not be understood or construed as, medical or health advice. The information contained on these platforms is not a substitute for medical or health advice from a professional who is aware of the facts and circumstances of your individual situation.
Huge shoutout to our sponsor: Biooptimizers!
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Welcome to the Sleep is a Skill podcast. My name is Mollie McGlocklin, and I own a company that optimizes sleep through technology, accountability, and behavioral change. Each week I'll be interviewing world class experts, ranging from doctors, innovators, and thought leaders to give actionable tips and strategies that you can implement to become a more skillful sleeper.
Let's jump into your dose of practical sleep training.
Welcome to the Sleep is a Skill Podcast. Today's episode is very different than any episode we've done so far, and I really hope you enjoy this format is a round table format, so you're gonna hear a lot more voices than you usually do on our episodes. Certainly, you know that sleep is a skill, is looking at that intersection of technology accountability and behavioral change.
So we're gonna go a little bit deeper on all things metrics and from some of these specific subject matter experts in various areas that I think you're gonna really. Now a little bit of background on each guest, Dr. Jay Wiles. He's a clinical health psychologist, H R V, subject matter expert, co-founder and chief scientific officer at Hanu Health.
And just a side note, I have been beta testing their new product through hanu Health, which helps you look at your H R V and modulate your H R V throughout the course of the day. Super cool tech, and I think you're gonna really enjoy that once more people have this in their hands, it's really, really cool.
But Dr. J is currently working as the health behavior coordinator at the W J B Dorn VA Medical Center in Columbia, South Carolina, and the Greenville Outpatient VA clinic. He has specialized training in health, behavior coaching, health assessment, nutritional interventions for mental and physical health, motivational interviewing, applied psychophysiology and consultation.
Dr. Wildes works as a consultant for companies, organizations, practitioners, and individual patients on nutritional psychology, health behavior change, applied psychophysiology and health promotion, disease prevention via complimentary and integrative practices. He's also board certified in Tai Chi for rehabilitation.
And then some dear friends of mine, the Biohacker Babes that include Lauren Sambataro and Renee Bells. Lauren and Renee grew up in a health driven family that prioritized the fundamentals of wellness and self-care. Their father, Gene Sambataro, the original biohacker and pioneer of holistic dentistry. And quick side note, he has been on the podcast.
Definitely recommend checking out that podcast where we go deeper into sleep apnea and certain things available that you can use to help support your sleep apnea or to get it diagnosed. Taught them the importance of individualization, experimentation from a very young age. Renee, a certified and nutritional consultant and holistic lifestyle coach with a master's degree in nutrition.
And Lauren, a Broadway performer, corrective exercise specialist and functional health coach. Feel a strong passion and drive to not only share each of their journeys towards wellness, but their strategy and motivation to discover their own bodies through the world of biohacking. Their podcast, the Biohacker Babes.
I had the opportunity to actually be on one of their episodes and highly suggest checking out their awesome podcast aims to create insight into the body's natural healing abilities, strengthen your intuition, and empower you with techniques and modalities to optimize. Your health and wellness and I am also participating in this round table.
And I think you know a little bit about my background as the creator of Sleep is a Skill, the company that is on a mission to help transform the conversation around sleep on the planet. Alright, without further ado, let's jump into the podcast. I think you're gonna really enjoy some of the conversations that we get into and we're gonna do some more round tables in the future.
So if you have any questions that you would like to have answered from myself, from Dr. Jay H r v, expert and Creator Pnu Health, as well as Biohacker Babes in their immense knowledge in the area of health and wellness, absolutely send those on over to us. You can go to sleep as a skill.com and in the lower right hand corner, we have a little sleep bot we like to call it and you can submit any of those questions there.
So I get a lot of questions around sleep supplements, and I'm very hesitant to just throw out a whole laundry list of possibilities. One, I don't think it's the most responsible thing to do. I really do believe in testing to see what types of supplements make sense for you. And two, because I really truly believe that most of the things that you can do to improve your sleep are behavioral, psychological, environmental in nature, and often don't cost a dime.
However, there is one supplement that I personally take every day and that I do feel quite comfortable with suggesting for most individuals to experiment with because of couple of reasons. It's high safety profile and high rates of deficiencies in our modern society. Some put the numbers as somewhere around 80% of the population being deficient in this one area, and that is magnesium.
So magnesium has been called the calming mineral, and some report that magnesium can increase gaba, which encourages relaxation on a cellular level, which is critical for sleep. Magnesium also plays a key role in regulating our body's stress response system. Those with magnesium deficiency usually have higher anxiety and stress levels, which negatively impacts sleep As.
Now before you go out and buy a magnesium supplement, it's important to understand that most magnesium products out there are either synthetic or they only have one to two forms of magnesium. When in reality, your body needs all seven forms of this essential sleep mineral. So that's why I recommend a product for my friends over at Bio Optimizers, they have created something called the Magnesium Breakthrough, and taking this magnesium before bed helps you relax and wake up, refresh and energize.
And while we don't recommend that you go two nuts on looking at all the sleep stage classifications on all your wearables, I will share anecdotally that many clients have reported improvements in their deep sleep trend numbers. Again, I don't want you going nuts on the sleep stage classification numbers on your wearables, but I do wanna let you know about that because I know that many of you do reach out on questions of how to improve your deep sleep.
So I also love that bio optimizers offers free shipping on select orders, and they offer a 365 day money back guarantee on all their products. Plus they have a customer satisfaction rating of 99.3%. Very impressive, and you can get 10% off magnesium breakthrough. Again, this is the same magnesium that I use every single night.
And finally, you can get 10% off magnesium breakthrough. Again, that's the magnesium supplement that I use every single night by going to www dot mag. M a g. So mag breakthrough.com/sleep as a skill. And be sure to use the code sleep as a skill for 10% off. All right, my friends. Welcome back for round table number three.
We have my fellow babe. First of all, I'm Renee, co-host of the Biohacker Pants fellow babe and sister Lauren is here today. And Molly East Men, formerly known as Mollie McGlocklin, who's so asleep. Yo, so weird to hear that. So I know. Weird. Your what? and Dr. J Wiles of Hanu Health. So we are back for round three and happy holidays everyone.
Yay. Happy holidays. We both were red today plans, but uh, I did plan. I did plant thread. Oh yeah. Yeah. So festive . I felt your intentions through the waves. So I'm off a red shirt today. Okay, here we go. Perfect. Well, I know. Well, for the Biohacker Babes, this is our last episode of 2022. We're gonna be smack in the middle of the holidays when this episode comes out.
So my idea for today was how to biohack the holidays because, Hmm, I think everyone struggles this time of year with every diet, sleep, stress, exercise, all of that. And so I was like, I wanna pick everyone's brains and see what you all do to stay healthy through the holidays. Such a fun topic. Oh, good, good.
Yeah. No, that's a good one. No, that's a really good one. Yeah. I think based off of Lauren's tip for me this morning, we were like, let's start more general and then we'll get a little bit more nitpicky if we have time. So to kick it off, I wanna just hear from everyone, your number one hack for the holidays, and it can be in any biohacking.
Department. Who wants to go first? Who's got a good one? Number one only, I think. Got a good one. One. We're gonna hear more of it. Just highlight. Okay. So I'll highlight, but I have to do two because one is like, it's not necessarily a biohack, I think it's just sound advice. And the other one is an actual biohack.
Okay. So the, the one that's just sound advice if you. And, and I, I don't mean to like toot my own horn, but I guess I'm a psychologist, so I can provide hopefully relationship advice in some extent. But the one for me is like actually finding time for myself amidst like chaos. So I don't have that big of a family, but my wife has a huge family and we're always with family.
We're always with friends during the holiday season, which is good in one sense, but in another sense it's like it's draining and it's, that's coming from like a huge extrovert. So for me, like I love being around people, but I think it's, you know, certain people, if you will, may drain my battery more so than others.
So for me it is like setting aside like quality time alone. And that could be alone, like, you know, with just my immediate family, like my, my wife and two boys, or just like by myself. So that's number one. The other thing is a mechanism for me to handle the stress when I'm in the moment, which is just by like stressing myself out in any other way that I can.
Which is by doing, uh, a lot of a fair amount of exercise, I actually up my exercise regimen in the wintertime. Mm. As well as, I mean, I don't, I'm like, I don't have anything else to do. Like, might as well work out. Yeah. I, I'm like totally kidding there. But I, I workouts but also ice baths, saunas, like, I just tend to up those things just as a mechanism to like have my me time.
Cause a lot of things I do in that category are alone. But also just kind of push myself a little bit hard, challenge myself a little bit. I just find that I deal with and have more resilience like around, let's say, certain family members or certain situations that may have previously caused me some stress.
So there you go. A little bit of advice. Plus biohacking. Great. Love those. Love both of those. Amazing. That got me thinking. I think some of the things that I like to cycle in is kind of like the feast or famine mindset. So periods of maybe if it's feasting in whatever particular way that looks like, even if it's like socializing food, certain indulgences that we might kind of opt into during the holiday season, but then also balancing that with some kind of quote unquote famine.
You don't necessarily have to go into that extreme, but having that time hunger. To having that starving, right? Having that time to kind of allow, whether say if we're speaking from the food side of things, allowing that time to just kind of let things settle, having that downtime. And often what I will do is bring in the front loading of the calories that I'm gonna intake.
I will try to put, I know we've spoken about that on a bunch of round tables, but just really bringing in that as much as possible on the front half of my day so that it's just still giving myself a little bit of that balance. But I love the callouts around sauna, cold exposure, all of those things to kind of up that, to balance all this out.
So I think that's great. That's right. Yeah. I love that. Yeah, go ahead, Dr. It's just say it's, it's one of those things for me that it's like I can so easily find myself just either overindulging, becoming sedentary, like thinking to myself, it's okay just to kind of pass up on the workout, or it's okay to pass up on this and this because I have family here, or whatever it may be.
And maybe I can make that excuse more often than I might make that, you know, throughout the rest of the year. But for me, I just feel inherently better when I just pay more attention to myself, allow myself those indulgences, allow myself to just be a human being and enjoy it every once in a while. But then just balance it out with also saying like, I'm gonna be really strict with myself, but also like in certain areas of life.
But then also just allow that flexibility because last thing I wanna do is like completely socially isolate myself because I have to live a completely different lifestyle from those who I'm around. Yeah. Nice. Yeah. Oh my gosh. These conversations are amazing because I just get inspired, like times 10 in 30 seconds, I'm like, oh, now I'm thinking about this.
Now I'm thinking, read those. I love all of these points. Molly, I actually was gonna talk about FE fasting, so I'm so glad you did. I've had talk about my number 10. Well, maybe you can, maybe you can explain a little bit better. I don't think I did the best job, so maybe you can kind of delve in more of your thinking.
No, I think it's perfect. Oh, and I mean, we're supposed to indulge, like Dr. J said, like we're supposed to enjoy periods of fe cause it usually comes along with community socializing, like experiencing joy and gratitude. I just did this post about wearing a CGM through the holidays cuz all of my clients are right now, now are like, I'm taking it off.
I don't wanna look at it, don't wanna see it, but I'm like, hold on, for one, we can like avoid that tomorrow syndrome M avoid the like January one. June and gloom. We like hold ourselves a little bit accountable, but also the nervous system. And Dr. J I'm sure you can speak to this is such a powerful effect on the glucose.
And a lot of times we see with holiday meals because we're slowing down and we're eating with friends and family, expressing gratitude and joy that the glucose actually does not spike as high as we would expect it to. So yeah, when we're working, running around, you know, lunchtime is always like a really detrimental time to glucose cuz we just don't slow down.
Like the digestive system is not turned on, parasympathetics not turned on Anyways, that all goes to be said like we're supposed to feast and the fast thing is the best way to reset from that. And I've been looking into a lot of the research about how we like, kind of do this stair stepping effect every year.
Like winter we tend to pack on some pounds and we don't often take it off in the new year or into the spring. And uh, lane Norton has actually been talking about this, so I've been listening to him a little bit more. He's showing that it's just like ceps every year. It's like we just add more, more and more because we don't take it off.
So yes, if we do the feasting, we have to do the fasting. That's the rest for our body. Same as with exercise, we take rest in between. Same with the nervous system, you know, sympathetic, parasympathetic. It's all about the balance. I think that's like such an amazing call out. It's such an easy thing to do.
Like if you over-indulge next day, we like take a little rest. Yeah, no, good. That reminds me of, I don't know who said this years ago, and it really stuck with me. They said, you don't gain weight on Thanksgiving or on Christmas. You gain it on all the days in between ahs. It's just damn leftovers, man. The leftover.
But they're so good. Oh man, the Turkey sandwiches really? Okay. Maybe leftovers the next day, but then yeah, maybe by Saturday you start fasting again. Or I mean, it really probably starts with the Halloween candy, right? It's like the candy you're eating Halloween night. Probably not a big deal, it's that it's in your house for the next two weeks and.
Eating it. Right. So I think that's like a role with the feast and fasting. I have to ditto your CGM post. I think that's so awesome. I actually good, actually wish that I had a CGM right now rolling into the holidays because I do think it just keeps you more accountable and plus if you see that your blood sugar is spiking after Thanksgiving dinner or whatever, that's an alert to like, Hey, go for a walk, or hey, take some burberine or whatever.
Like I think it just empowers you to say, oh, I just need to do something about this, rather than not knowing what your blood sugar's. . So Yeah. Are just like remaining like willfully ignorant to it. I think a lot of us don't wanna look, it's like we have opportunities. Yeah. If we, if we wanna, lesser just like your ordering data or your hanu health data, right?
It's like, oh, I am stressed. Okay. I can do some breath work real quick, rather than just like being ignorant in my, oh, I don't know. Yeah. You have the, the one trap that a lot of people fall into is that when they look at their data and maybe the information that's being provided isn't congruent with what they want to have happen.
So therefore they see with hanu that they are experiencing some taxation on their nervous system. Or maybe glucose is like not going in the direction that they like seeing. A lot of people immediately wanna say, well, you know, outta sight out of mind, take off the strap, or, you know, pull the seats. It doesn't happen if I don't see.
Right, exactly. Yeah. It doesn't happen if I don't see it. And so going back to your point, Renee, about just the high level of accountability that you can get with some of these biometric monitors, I like that. That for me is like why I go to it. Like I want to have that level of accountability like when I go into the holiday season.
So for me, I've got my levels on order right now cuz I don't wear it every single month. Like I do it probably every once or once a quarter maybe is when I, and I do a, you know, two week stint of, of levels or a month of levels. And you know, for me the information is phenomenal and I find, I call it like the levels of facts or the hanu effects.
Like if I'm wearing my hanu, I'm more aware of my stress response, I'm more aware of my breathing if I wear my levels, I think twice before I over-indulge. But then also too, and I think, uh, the point goes, you know, to this Lauren, you probably can speak to it this plenty because you do this as a levels coach, but it's actually like teaching people what you would expect to see, um, as opposed to kind of what people.
I think feel like people just get so worrisome about things going awry when in fact it's like, no, there's also a natural progression of what you should expect to see, especially if you're sitting down for Thanksgiving dinner and a single hit there or there to blood glucose isn't gonna cause just this mass disruption and therefore you've got diabetes because you ate that meal, or you've got cardiovascular disease because you ate that meal.
There's a compounding effect over time, not just a singular event that therefore like, that's it. Like go from no diabetes to diabetes or No heart disease. To heart disease, or you know, whatever it may be. You fill in the blank, right? The spectrum is not overnight wide, and I think that's an amazing point about the data.
Like we haven't been trained to look at the data and to understand the data. We could probably do a whole podcast, the four events just about reading data and what, what's normal, what's not, how to optimize it. I heard that a lot. Next one, people were like, yeah, oh, I only ate fats all day cause it didn't spike my glucose and I'm, you know, I'm in the eighties all day long.
That's good, right? Like, well it's okay to have some fluctuations. It's okay to have like this itty rollercoaster, like that's okay, but we just haven't been, been taught and that's also okay. So that's valuable for sure. I just wanted to add also, I guess my hack building on the feast fasting is this is also not a time for like PRS or gains or like competition.
This is not like gonna be our best month ever. I think the holidays are very stressful and so instead of like hitting our best numbers ever or our most workouts ever, we're like best glucose numbers. Just like can we just stay in this like nourished balanced state and like listen to our body knowing that there's so many stressors coming at us from the weather, from less sunshine and vitamin D exposure to.
Who knows with family stress and planning and meals out and sleep schedules that change like, it's like endless variables. So, so can we just like find this middle ground where we're not pushing ourself to like reach our max or to be the best, you know, that list goes on. But yeah, that would be my, my big advice is like, let's just kind of chill out.
And of course there's a spectrum there too, cuz like some people exercise way too much or some people exercise too little. So the advice is like, know thy self and what, what is your middle ground? What's your balance? What is your homeostasis? And how, how come we like kind of just hover in that middle zone essentially to like get through the holidays
Well I want that too cuz one of the things that you just planted on, I think is so helpful for us to have in the back of our minds as we're diving into this new period of like new chapter, new calendar, time zone. When we're going into winter into, ugh, the January is, the February is what that all can bring up for people.
But I think what's really helpful is to kind of pan out for our context shift and think about the fact that seasonally, there would have been a real adjustment that we would've done historically for so long. And that's one of the things that we work with our cohorts at sleep, at the skill they like are so sick of me talking about this because I'm often telling you about winter being on purpose.
You can really think of it as the season of melatonin, the season of more darkness. I get a lot of pushback because I talk about standard time and how we've now moved back to standard time and people are like, I hate it's standard time and it sucks. But the reason they're saying that I'm, I often say there needs to be a new PR rep for standard time because my argument, I'm, I'm taking on this role for you that's special.
I'm doing this on purpose because literally next year what is up for legislation change is to move to daylight savings time, all the. And so it's on the, but it's not been signed into, you know, practice yet, but it's moving in that direction. So I say that because one of the things that I think is unfortunate for poor standard time is that it always comes into the conversation in the winter when no matter what time you're on, you're gonna have more stretches of darkness just because that's what winter is.
There's more periods of darkness, there's a shift, you know, for the amount of sunlight that is present. And so historically we would have our, our understanding of our patterns is that we would've slept more during the winter. We would've done more resting, we would've done more kind of cozy indoor activities.
And so the more we can mimic that, even in a time when we can change the nest thermostat to whatever we want, there is actually an opportunity to lead into more of that seasonal change and take advantage of that. And then to your point around kind of having some gentle kind of shifts could be beneficial as well.
Daylight saving time. So if we went to that full-time, what would that really mean for us? Okay, so what this would mean is that, so as of right now, we just did this change, right? Where we move back to standard time, which standard time is really, you can think of standard time is most akin to like real natural solar time.
Our most kind of approximation of what the sun is rising and setting. We're kind of aligning with that. So we've moved back to that right now. Usually into the spring we would shift our clocks over to daylight savings time and that's when everyone's like, oh my God, I love daylight savings time. It's so much more light.
But also that's happening in alignment with the time when we would've had more sunlight anyway, so. really got a lot going for it, but with that, the change, we can't get enough , we can't get enough. Yeah, totally. But what that does is it changes things one hour out off of the actual rhythms of nature. So the concern from kind of the sleep community is, okay, if we were to adopt daylight savings time all year long, which is what's on the table in the United States coming up, is that then we would be on, there's an argument we'd be on permanent jet lag, so we'd be on permanent one hour differential than what is actually happening and skewed later.
And most of us do not need any additional help, quote unquote go into bed later. Most of us are already skewing later in general, so this would just push the envelope even more, push us off of these rhythms. And in some parts of the country that would have the sun rising at, we're talking into like 8:00 AM sometimes even parts of like obscure areas they can go into even like eight 30 s, late eights, when sun would be rising.
Oh. And so, you know, just even more challenging for us to align with these rhythms when it would look like this. So there's a lot of concern about what's at stake for that. So I think that this could be an opportunity for us as we're talking about holidays and what have you. To kind of have a little bit of a crash course of what do these seasons, what do they look like, how d have we as kind of a manmade construct of changing times?
How have we disrupted some of that and thrown us all off, and how could we instead embrace it? So what's an argument on the table is permanent standard time so that we're not changing all along, but we're just actually changing the times to be what the rhythms actually are. And I'm guessing that's your preference, Molly?
That is my preference. Standard time. Yeah, for sure. That's what I figured. Yes, yes. Sometimes it does skew you more so there would be that shift. So there would be that earlier kind of sunrise, but it would be all year long. And so standard time could arguably have a little bit of better press because then it would also benefit from that time during the summer when there naturally is so much more hours of sunlight.
It's just reappropriating that back to the actual rhythm. Sure makes sense. Yeah, that makes sense to me. Yeah. What I feel like if the sun was coming up at eight or eight 30, most people would not get outside and get their morning sunshine. Like they're already in the office by eight or nine. It's school too.
I mean, I think about the kids, like they're in school at eight o'clock basically. So for them, like they've, they're gonna have, well I guess they can watch the sunrise from their, you know, school chair, whatever be Yes. Hopefully. Totally kidding. When I'm actually being would not like this, he would be like, come on, get yourself outside.
That's right. And they charged this in the seventies. We've tried this as a country. We tried this in the seventies and it did not work. People did not like it and fairly quickly went away and was repealed. Mm-hmm. , but. Now we're, you know, recreating history again. And there's, which one did we by? We tried all time.
Daylight saving time. All time. Saving time, yes. Oh, ok. Yes. What was the pushback? Do you, do you recall what the financial push, so there was safety concerns. So there was, and certainly the school element was a big one, so a lot of parents were concerned about their kids kind of waiting for the school bus in the dark and all of these issues.
Yeah. But also just, it was really challenging for people to kind of maintain healthy sleep schedules when it was kind of, it goes against what we think of for kind of being aligned with these rhythms as much as possible. So there was a lot of reasons why that one didn't really last. And so my hope is that now that this won't pass, but it is called the Sunshine Act, sunshine Protection Act.
So, you know, it's very nicely named, but it's a little concerning and misleading. So like intuitively it all like, it all sounds great and I feel like I align like with, with all of it. I am absolutely though one of those people who I'm always like, oh man, I love the sun. Like being out till like 9:00 PM or Yes.
And like I'm always one of those like, oh man, four o'clock, you know, five o'clock the sun's going down. Yeah. However, it's like that's just me being selfish and me wanting more sunlight at the end of the day. But if I'm understanding correctly, which I think I am, there are, it's hard. Yeah. Significant health detriments that can come from not being aligned with the natural kind of with natural sunlight and the, and the phase shifts of natural sunlight.
So, I mean, you might be selling me on it even though I'm kind of like, oh, I do like being out at like 9:00 PM and it's still a little bit like of sun. It's kinda cool. I. I'm with you. I love a pasta Giada at like 9:00 PM just like a nice stroll, but I have to say, since it's been getting dark before 5:00 PM normally I like to wrap up my clients by five, and then I have like this email window where I sit at my computer because at four 50 it's like, oh, the sun's going down.
I've been leaving my computer and going outside to walk before it gets dark, so yay. At first I was like super against it. I'm like, oh, it's getting me out. It's like getting me away from my computer. I'm getting that sunshine to get my walk in, whereas before it was just like, I'll keep working. The sun's still up.
We got time. What helps me to wind down a lot sooner, which is really good. Yeah. Um, because for me, if I don't, I might be like, well the sun is still out so I can still like do work on my laptop, but if I like, uh, it's, you know, six o'clock and it's pitch black out there, yeah. It's not gonna be good for me to sit in front of a computer screen like, you know, in my living room and then I'll, I'll shut down.
So it does help me with some of those maybe poorer health behavior habits that I will engage in when the sun stays out for a much longer time. For me, it's like, okay, is there a happy medium? Can I get like the sun out early and then it sets like just a little bit later than what it is right now. That's what I'm looking for.
We gotta go talk personal sunshine, personal sons schedules just rise and fall when I need it. Yeah. Cause does with technology that's gonna. Oh yeah, it does feel weird to be on your electronics when it has been dark for two or three hours for sure. I'm definitely noticing that. And like even by eight o'clock I'm like, is it bedtime?
Oh wait, it's only eight. Like . Yeah. So Molly, I'm happy to hear you say that it's normal to sleep a little bit more in the winter too cause I was gonna ask you about that cause I definitely do. Yes. A hundred. So a couple things. One and, and more to the PR repping for standard time. I totally hear you.
Cause it's, it can be a jarring for it to get so dark so early. And my argument for poor standard time is that if we were to experience it all year long, we would also get to experience some of the benefits of when we go into the summer, months and summer. Just no. How you cut it is just gonna have longer stretches of sunlight exposure in general.
So historically, part of the argument back to that kind of feaster famine that also applied to sexual activity that also expo applied to the types of foods that we're having. And what we would see is that people would be more sexually active in the summer months because of just longer stretches of sunlight, warmer, all these different reasons to be out socializing.
There was actually a real change in activity levels and how you would kind of get together communion of. So if we really do kind of becken back to how things were and then somewhat apply somewhat of that blueprint in for a modern society, like we don't have to be nuts about it, but some element that even applies to seasonal food choices.
You know, if you really dive into some of these things, there can be a lot of wisdom, I think from just mimicking a bit of how things were and then applying it now. Hey, at least we don't live in Alaska where we have to deal with real darkness all day. That's true. Where's that on the bright side? Yeah.
Yeah. It's no pun intended. Yeah, . Yeah, dude. Did there, Renee, what's your big advice? Okay, so I kind of have two. As I've been listening, I like agree with everything and you all are saying, I'm gonna add two more, and one I am telling myself this. Personally, cuz I need to hear it. Something that my husband and I are gonna try through the holidays is one social commitment in a day.
And Molly, right. You know how it is in Vegas. There's always something fun to do. So, yeah, like literally Ryan and I sat down the other night, we're like, we just need to accept that we're gonna miss out on certain fun things and that's okay. Like I don't wanna be going to like a brunch here and then a dinner party here and then going to hear a band after like one thing a day.
Have fun and that's gonna be plenty. So that's my goal for this holiday season. I like, Fomo. These who are like couples goals. I know, yes. Haller would always be so like, okay, I got this and this and this and oh my god, like amazing . I know she's, I wanna make the one that lasts the longest. Whichever one is seven hours long.
Would you have one ? No, no, no, no, no. Cutting back. And then on top of that is I already do this now and I'm gonna do it through the holidays. I think it's great. Is 30 minutes a day? Dr. Jay, kind of how you were saying is like take time for yourself. Like whatever that magic sauce is for you. And for me it's 30 minutes.
I'm loving the brain tap with the amp coil. But you could totally just do some breath work or close your eyes, take a nap, meditate, whatever. But 30 minutes a day cuz you know the rest of the day is gonna be a little bit crazy. And I think on top of that, kind of like you were saying Lauren, with like intense exercise is like be kind to yourself.
I was even texting you this morning, Lauren. I was like, I think I need to skip Orange Theory today because it is such an intense workout. It's gonna be super stressful. I have to be up at two 30 tomorrow morning to go to the airport. So probably not a good idea to go like completely stress my body out.
Tonight. So I'm like, okay, I'm gonna skip the hard work workout again. I'm, I'm talking to myself. I'm talking to myself here, . Oh, we all need to take Roman advice all the time. All the time. I love the 30 minute mic Coach this morning. A lot of, you know, I like love having lots of coaches and so one of my coaches is this high performance coach and one of the things that our conversation left with was exactly that.
And it's not as if it's like, you know, you, you should do this, and then life happens and then you get away from it. And this is what I've been getting away from. It is enough time of actually pulling myself away from the Zoom calls, the, this, the, that, and actually physically getting outside doing, and I speak about this so often, so I have to ensure that I'm like living my brand.
And so that was one of my recommitment with my coach was 30 minutes just kind of physically getting outside, preferably walking and just like a, a shift, an environmental shift. So I love that. Or downtime or whatever that looks like for you. Yeah, walk is a great way to do that. Yeah, sure. Awesome. Yay for the 30 minute roll.
Yeah, exactly. All right, friends, I have my next question for you. If you are going to a holiday party this season, what would you bring? What's your number one thing you'd bring? It can be be a dish, it can be a gift, it can be a drink, or it could be nothing. It could be your son. I'm the worst. Everyone's doing that, but I bring
Oh my God, I just had to write mine out for this Friendsgiving. So there's a spreadsheet and a whole thanks. And so my two things on mine was the hard ketones, sleep friendly alcohol was my call out on there. And then for Blake's was low carb keto pumpkin pie. And that was only because I said that he had to get that type of pumpkin pie
Ooh, can I come to your party? That sounds good. That sounds fun. That sounds fun. What kind of ketones do you like of the hard ketones? Do you have a favorite? Yes, I do. I like the ginger mule. That one for sure is my go-to. Yeah. Yeah, I like that one with a little bit of lime juice. Oh, I have not done that. I should do that.
So good. Much better than the champagne. Oh man. Yes, for sure. Couldn't do that one. I, I still, I know I've talked to you about this before, Molly, and it's No, no, no. Knock on Frank. Frank and I are good friends. I have a hard time with them. They're for me. They're just a little bit difficult to get down. I've been doing more of like, I mean, still like a curious, sober type thing where it's like just taking, I actually really like the ke water that he's just come out with.
Oh, I have some of that. Yeah. See, I really like that it doesn't have the, what's the alternatives? I forgot what the, like the buzzing Yeah. Ingredient. Yeah. Yeah. It doesn't have that in it, but I just put in like a little bit of bitters and cut and make it almost like, yeah, should do that. Like a whiskey sour.
And I like doing that as well. It's not when I'd bring to the party, by the way. I'll save mine here for a second, but I've been trying that and again, like I've been trying the hard ketones out. I think it's just, it's for some people and it's, and it's not for others, for me, I try not to be too much to the baby when it comes to taste, uh, because I like, love like the, what's the, uh, the other ketones.
So take it before almost every podcast E four or whatever, c e four or whatever they're called, that heat. Oh, like the performance one four. Yeah. Keto aid. Yeah, keto aid. I take those all the time and they taste like jet fuel, like they're not very good, but I kind of like 'em now. Actually. I can do that.
The hard ketones is a little bit tough for me, man. Understood. Yeah. I had to like, not the first person, like chug and no good . I was telling you. The mule, the mule with lime juice on ice. Taste wise. Okay. Is the best I can try again. I tried the mule again when Yes, Molly said, try more the mule. And so, oh no.
I was like, all right, I'll go for it. And then I tried it and I was like, he's like, Mo, it's better. But it's, it's just like, it's very potent. I think that's the thing. It is, it's just a very potent flavor. And I would tell people who are trying it don't expect, like alcohol type flavor doesn't taste like alcohol.
To me, it tastes like it's own thing. I, I don't even really know how to describe it, but to each their own, like I will say that there's plenty of people who have Matthew, who like, they will down those things and, and go for it. For me. Yeah. It's a little bit tougher to down maybe. Oh my god. You know that maybe.
Yeah. I was gonna say, I, uh, right along with the whole state changer, like alcohol alternatives in my refrigerator, I have the oxytocin spray, you know, that has like a little bigger nicotine. And the whole thing from Mito Zen I've been doing, oh, is that John Lauren's stuff? Yes. Yeah. That one tried that.
Yeah, it could, you know, I'm always just trying to find something that will give people a sense of a state change without totally wrecking their sleep. Like, what can I do? So that is one that's, you know, I've been testing a little bit more recently, so stay tuned. . Hmm. I like that. It's interesting about the drink, the, the state.
Oh, the can, I like the kin. K I like them, but most, most of them have caffeine, I think all except the night one. Yeah. Wow. I wish alcohol alternatives would stop with the caffeine. So many of them do that and I'm like, I don't need a caffeine buzz at 8:00 PM Like, I don't, just don't put the caffeine in there.
Yeah, I know. I feel like that nighttime one k k i n. Yeah, they have a couple different, okay. Yeah, I'm looking at that. And seed lips, which you're not gonna get as much of the state chain for. They do have a lot of botanicals and herbals in there. Ken kind of give you like a euphoric mood booster. Have you tried seed lips, Molly?
Yes. Yeah, they're good. Yeah, I love seed lips and I feel like you can make, you know, mix it with your bitters and your citrus and sparkling water and you wouldn't really know that it wasn't a cocktail, honestly. Yeah, absolutely. No, it's so good. All, yeah, that one's fully tasted like a regular cocktail.
Yeah. Yeah. Dr. Jay, what were you gonna say about a state change? Oh, I was gonna say, uh, you know, the one Molly said she likes to, you know, find those things that give somewhat of a state change. Yeah, that doesn't wreck sleep. Maybe it's too risque for this podcast and it's opening up a can of worms do it.
But for me, like the one where I experience like a pretty good state change, it's mild, but it's good. It's more of a focus like, but still quite euphoric is like microdosing of psilocybin and it does not rip my sleep. If anything, I actually see myself having better experience of sleep at night when I microdose.
I don't do it very often. I would say maybe once or twice a week. Eh? Once a week maybe. But for me it's like the amount of, well it's like the euphoria plus like the focus and the creativity, it's all there and it's heightened in terms of state change. But I don't see it Rex sleek and I'm not telling people that's just start, you know, you know, microdosing or dropping, you know, some L S D or psilocybin molly before they go to a party.
I mean, maybe if that's your thing, I'm just like, well, I experienced. They change there and it doesn't wreck my sleep. So maybe that's what I should go with. Just microdose a little bit before parties. Yeah, I just, you're talking about less than 200 milligrams and it like, can you do it at any time? Can you do it at 9:00 PM You know, it's a good question actually.
Cause I've never taken it that late. I always take it first thing in the morning. Well, first thing like after a workout, before I go do like a heavy, you know, bout of work. That's actually a good point. I haven't thought of it that way. I wouldn't mind trying it, I wouldn't mind like taking a hit, no pun intended.
I wouldn't mind taking a hit on my sleep. Like if it was like effective in creating that state change, but also didn't, you know, hit my sleep too bad every time. Right. And even if like I take a hit one night, like I'll recover but I haven't tried it. No, but I can do that and report. That would be my goal.
Me too. Yes. I mean, I'm sure still better than alcohol, I would imagined. I would imagine so, yeah. Alcohol is such a weird spectrum thing for me. It's like one of just about anything that I would normally drink, which has been a lot less lately. It would either be one glass of wine, but wine wrecks meat more than just about any other type of alcohol.
But it's, uh, pretty much like a, a smooth burning liquor. So like Jen or like really high quality vodka one drink. It normally never affects my sleep that much. It does a little bit, not that. Two. Like anything past one. Yeah. And it's like sleep is done. Yeah. So it's like for me it's like if I'm gonna do it, I'll have one.
But honestly, like, I mean I'm six five like, and I'm like 210, 215 pounds. Like one drink isn't gonna cause a state change for me. It's more of just like a fun social thing and I'm like, but I don't need it to be a fun social thing. I want a, at least a bit of a state change, but I don't wanna drink too. So I'm in the predicament of what's like, yeah, it's just like basically not ever worth it for me unless I just get trashed and drink 20, I'm kidding.
all hopping. Go pig or go home. Um, I would add another state change thing since we're on the topic is nicotine gum. I know. And Molly's like, yes. If I wanna go O and I don't wanna drink, I will just pop a piece of nicotine gum with four milligrams. I do the Lucy gum. So it's like the cleanest, I think, option for nicotine.
And for me it gives me a little bit of that like energy buzz. It only lasts like 90 minutes and then I can still sleep. And my H R V does great. You can do four milligrams. I'm like, Renee, like you're a much smaller person than me. But like if I do four milligrams, like dude, I am, I got, I have to do half of a Lucy cuz like if I do four milligrams, I'm jacked up like, and I'm, I am like not thinking straight.
I feel like a little bit high actually. So that's maybe could just be genetics and metabolism though. And practice. And practice and practice. Maybe. I worked up to my four milligrams. Yeah. And you start, you started at like 16 milligrams and you've worked with them before. This is my confession. Packed 15 concussions.
Nicotine in the evenings when I was performing on Broadway, when everyone else was like at 7:00 PM go get their venti iced Starbucks coffee. I'm like, you guys are lunatics drinking caffeine at this. Yeah, yeah. But like I needed a little bit of a lip cuz it's hard to go to work at 7:00 PM so I would do a little nicotine then.
And same thing. Didn't affect my sleep, but it was enough. Gimme a little say change a little lips in energy. Yeah. I feel like that's another one that needs a PR rep or could use a PR rep is really small doses of nicotine where we're talking like, cuz Lucy now has the new two milligram option, so now the two milligram one.
But I feel like whenever I broach this topic, people, uh, there's a lot of thoughts that come up when people hear this and it can land very, I don't know, controversial or with a lot of confusion. I think people think cigarettes, they think they automatically think cigarettes, and you're like, no, no. It's quite, quite different.
It is an ingredient that you find in cigarettes, but yeah, no, we are not telling you to go out and, you know, smoke a couple cigarettes to get your high. We're talking about a lot lower dosage of nicotine. And we're also not talking about all the carcinogens found in a cigarette, but I think that's where a lot of people's heads go.
Right. Uh, I've had that happen too before, like the one time, I think it was the first time I said something about nicotine to my parents, it was probably la like a Thanksgiving dinner, a Christmas dinner or something. And they looked at me and they're like, what? What are you using? Whenever my wife just saying like, Jay, they don't understand.
It's okay. Are you addicted? Yeah. Right. No, exactly. , that's Lucy's new motto. Maybe a little. I know Lucy's new model is, um, nicotine for normal people is their new kind. Uh, you know, like look at statement. Isn't that good? I know. Nice moods. I know, right? Yeah. Cause like you said, Jay, the cigarettes have all these carcinogenic ingredients and, but people associate the nicotine with that.
But, and yes, nicotine can be addictive at higher amounts and I think a cigarette is like 12 to 16 milligrams or something. So then the nicotine's getting them addicted to the cigarette, which itself has all the toxic ingredients and that's why it causes cancer. But it's not the nicotine itself causing cancer.
That's like the big thank you food industry for making us demonized. They're around things. . Yeah, that's right. Always. So good. All right, Jay, what do you bringing to the party? Okay. All right. So to the party, I'm bringing two different things. The first thing that I'm bringing, and I actually do this, and I offer this to some people who I know, like with respect, and then I don't.
But I don't just like throw it out to everybody because I think that some people, like if they, if they offer it to them, they're gonna be like, well, what is this? And then when they ask what it is, it's just gonna take us down this crazy rabbit trail. But every Thanksgiving dinner, every holiday party, holiday dinner, I always bring.
Either one or two types of supplements. One would either be Dih, Hydra, burberine. Mm-hmm. . And the other one would be, uh, Keon Lee. So, you know, some rock lotus Nice. For me, it's all about just like stabilization of blood sugar in whatever way I can. Like I know a lot of people when they take it, they're like, you know, have like literally have your cake and eat it too.
Well, not literally figuratively have your cake and eat too For me it's like, I know. Yeah. For me it's so good. It's one of those things where like, I, I kind of agree with that in one sense, but I also think it gets blown out of proportion. But I like bringing that simply because for me it's like I can just maybe over-indulge a little bit at this one singular event and not be like, feel too guilty about it.
And then, well, I have a fair amount of family members who I think just. I don't know, maybe it's just as a proxy over time. They've always just like kind of come to me for health and wellness related questions. And so like, they know I have stuff like that. And so I have a brother-in-laws all the time. I was like, did you bring some of that and stuff?
Uh, for the, for the carbs. Oh. They're like, well, yeah, I've got it here, here have some. And then my wife likes it and you know, we, we don't give it to our kids, but, uh, yeah. I don't even know why I was bringing the kids into this. They don't ask them carbs, whatever. Yeah. Yeah. There's that, that carb stuff.
That's the first thing I would bring. Or one, or one or two. The other thing that I will bring like every once in a while, uh, but again, I, it's been a lot less often, is I'll bring a bottle of wine from the Dry farms, because I think that if I'm gonna drink wine, I'm going to, I want one that's gonna be really solid, organic, uh, just one that isn't just full of just like really bad waste products and chemicals.
And so I, I like to go with Dry farms and for me it tends to be like maybe once a season that I'll do that. But again, like I enjoy a glass of wine and I'm willing to take a hit, even though like wine is my absolute favorite thing to drink and the whole white world probably, besides my coffee and Topo Chico.
So for me, I like, I want to still have it, even though I'm like, I know this is gonna take a hit on me in some way. But yeah, I bring the bottle so that I don't drink the whole bottle. I share it with. Nice. I have to add to the dry farm. We just had Todd, while you back on Biohacker Waves podcast and for a second time, and two things that I learned I actually didn't know before, is one that most wines are not vegan or vegetarian friendly because they're putting, like Lauren, you maybe remember like pigs, spleen and beef liver, like there's weird animal byproducts.
Animal, yeah. In wine. In conventional wine. Yeah. So vegan vegetarians, be careful what wine you're drinking. And then two, there's actually like two acute toxins in conventional wine that if you have too much within a 24 hour period, it could kill you. And those are in the wine. So I'm like, great. Excellent.
Yeah. So yeah, it's pretty insane. Yeah. Of all the things that are labeled vegan, you're like, what wasn't that vegan to begin with? You're like, oh, wine actually probably deserves that labeling. It's just people have no. Wild. Yeah, so definitely a big fan. That's an one for me. Well for me it's like, you know, pig liver and spleen.
Maybe I do want a little bit of that so I don't don't have to eat it now, so I'm just gonna get my organ meats through my wine. Can I get my V12 that way? Yeah, right. But mixing with some plastics and carcinogens too. I don't know. You're like, does your stomach all said, come on, come on, Lauren. It just all offsets
That's just like insane to me that like, I guess companies like, that's why I'm assuming larger scale companies that, you know, have a high level, high quantity of production do this. It just seems like so bizarre to me, like to think that like all of this stuff can be included and obviously they're not putting it on the label.
You. With pig, spleen and pesticides and , they're not putting it on the label, but, uh, people, they love their stuff. So they're gonna go to Costco and they're gonna buy a whole case of this and drink, you know, the whole thing over the course of a weekend because hey, it's the holidays and that's what you do.
So it's like, again, I think that I don't want to go to the extent of saying like, let's just demonize alcohol and never, ever use it. Because I think we've done that with like so many things and then we always kind of like come back a little bit on it. We're like, ah, well maybe we shouldn't have said cut it all out.
I think we'll limit it pretty significantly is a good idea, but just make sure that the quality is better, especially over the quantity. I think that's the takeaway for that one. Yeah. Not agree more. Yeah. Can you imagine if your food label has 70. Toxic additives on it. Right? Like you wouldn't buy it, but it's in the wine and just cuz it's not on the label, you buy it.
Yeah. It's crazy now to say outta mine. My gosh. Absolutely. And I, I was so shocked to hear also from Todd that going to a place like Whole Foods where you think, oh we can trust it. It's mostly organic and they're gonna source, well he said even in Whole Foods like that entire wall, it's just, it's all like three major companies that are producing this stuff and they just smack their fancy label on.
It was a beautiful picture of some PA Pictures farm somewhere and you're like, Ooh, that's gotta be the clean one. Oh, it's like all crap. Like we're duped over and over again. So yeah, dry Farm actually makes it on my list of two that I would bring to a party as well. I'm so glad you said that one because it helps me, like I'm gonna take less of a hit from the alcohol when I do en enjoy a.
but also cuz I think it's such a great conversation starter. Like I love talking about the wine and maybe introducing it to other people. Cuz sometimes people don't know how good they could feel until they experience it. So we go to these holiday parties, it's like, I'm just gonna feel like crap tomorrow.
So I'm like, yes, on and off some wine like you're peddling your supplements. I'm like, here, try this. Call me tomorrow. Let me know how you feel. You should get, you should get Dry Farms to like pay you to be a sommelier at all of your parties. Just serving their wines every day. talking about it. You should.
Cause you know what you may love that I have brought it into, I have snuck it into many a restaurant and many a bar. I just bring my own because I'm like, it's not worth it for me to drink whatever commercial California wine they're serving. I'm like, I'm not gonna do it. And I right do. I love drinking wine.
So I've smuggled it. I've pedalled it, and I love talking about it. I think, I mean it's the education. It's the first piece we need to educate people and I think this wine industry stuff is just so, so unknown. So. Totally. Yeah. Totally. Yes. My second one is I always bring something that's just like, A ridiculous amount of vegetables, like salad or something super green, which annoys a lot of people and often they won't eat it.
But worst case, I get to eat it all. I, I did this recently, not a holiday thing, but I was in bands kind of glamping and we did a shared hot luck picnic and I brought a massive salad. It was like, I thought it was amazing. It was arugula and lemon and some Parmesan and some nuts and that was amazing. And no one else wanted to eat it.
They were eating like their plant-based burgers and their vegan mac and cheese. It was like, great, I'm gonna eat the whole salad myself. So , I was like, I bring it to Cher because I want people to have vegetables so you can fill up on your fiber and micronutrients. Worst case scenario, I had to eat it. I love that.
That's a good rule. I know. I follow the same for holiday parties, you say, and I think that's a good thing. Just bring something healthy that Yeah. Worst case, you eat it or you take it home and eat it the next day. And like my go-to is I love roasted Brussels sprouts with butternut squash and bacon bits on top.
Ooh. Oh, that's a good, nice. I love that too. . It's very like holidayish. It's Cheeto ish. The butternut squash is a little bit of carbs, but like O So yummy. That's a high quality. I love it too, man. Like got like brussel sprouts, like really well-made Brussels sprouts, like with the bacon on top. Oh goodness.
So good. I like going to a restaurant like a steakhouse before they do that. And then they also like will, like ba it with some vinegarette. Oh my goodness. Yeah. Ooh. Now I'm just, I'm getting hungry. You guys gotta stay. I know. Now it's not keto. Anyway, now we're all hungry. That's right. Well, actually one quick thing.
I love that we're talking about this because the more of this that we can get on this conversation of how we can kind of the, have our cake, Anita too, no pun intended, but to have it all and be able to indulge. Uh, but then also feel as great as possible. Like I went to this one. So meaning that the more we can kind of bring this like biohacking into generalized culture, I went to this one party, actually, Lacey Renee, you kind of, I think you know her.
She's in one of our groups, right? So she had this whole buffet spread, right? Beautiful, amazing. And then this great little bowl of black pills in the middle. And I was like, what is that? All activated charcoal to go along with all of your indulgences and what have you. So whatever people think about these different options, fine.
Do what works for you. But I think the more we can be seeing some of these things that can help aid us in, you know, this time of the feast and famine, I think it's just amazing. Like I would love to be at more events where people are like thoughtful and thinking of these things. There was just wellness, Coachella Wonder Soul happening over here in Austin this past weekend.
And they had, they were sponsored. Oh, maybe kava. A kava. True Kava. Kava. Kava, I think. I think. Mm-hmm. , true kava and our tea tones. And that was kind of the drink options of choice. You know, just like, could we have more of that? I would love that. Just so I think that that would all be amazing if we're all discussing this and bringing this in to like our regularized optionality.
Mm-hmm. . Yeah. I mean there's a huge movement, just like in the sober curiosity, but I think, yeah, there's a lot of us that just don't wanna give it up completely. So I think the more options we get, the more we all experience and try them keep sharing to see, cuz some of them are great and some of them don't taste great and kind of suck, so we just gotta keep testing and sharing.
That's right. And next to the bowl of charcoal, I would say a bowl of digestive enzyme. Like put that out on your, that's a good one. Platter. Oh my God. Everyone that up, that checklist. This is an amazing checklist to have at every party and I love that, that we're just gonna replace all the food with pills though.
It's gonna be like 30 different pills and then like a, you know, thing of Brussels sprouts at the end of it. . Yeah. With bacon. With bacon. With bacon, yeah. Don't forget the bacon. That's right. I love that. You're hungry. Sorry. All you get is a shot of ketones. That's all you got. That's it. It's, oh my gosh. An alarm.
I'm care. I'm take care of that. Hungry with no time. Totally not hungry with super efficient . Oh my gosh. I'm picturing like the quick silver table that they normally have a conferences where everything's like a little pushy. You get like a little marks and it's just like, oh, push your supplements in.
Take a little shot, move on. I think we're onto something. I love it. I like that. Yeah. Yeah. Oh my gosh. Amazing tips. Well, oh my gosh, we are at the, The finale. I know I didn't get to my final question. I'll close it out with any parting words, any final advice for people before we wrap up for the day? Sure. I would say, just kind of circling back to my other advice, I would say just really listen to your body from an immune perspective.
Just because we have less vitamin D, less sun exposure, more darkness, sleep is off, more sugar. I mean, every client that I talked to is like, there's cookies everywhere. , like, just keep listening to your body. I know last year I got covid because I worked out when I shouldn't have, and I knew that I shouldn't.
I, my recovery was low. My data said that I subjectively felt that and I pushed through because I was like, this is my chance to get it in. And we learned these lessons. We experience these lessons over and over again. But advice is listen to your body cuz it's not the time to like go all out. And like again, like I said, like pr.
So your body always communicates with you. Listen to it. Beautiful. Love that. I love that. I would say, yeah, utilizing your calendar too, to ensure that you're building in time in your calendar to have that recovery. The off time, the 30 minute walk or downtime that we're talking about, whatever it looks like for you, and sprinkling that in so that we aren't running ourselves down.
I also did something like that, Lauren last year, and really ran myself down, got Covid, just, you know, way more suffering than I needed to do. And one of the lessons that I took from that was, okay, you gotta carve out that time to take care of yourself, especially when there's so much fun. Like Renee was talking about, oh, the paradox of choice.
Like what party do I go to? What all this optionality, but. How we can take care of ourselves in the process. Right. Yeah, that's great. The one thing that I would say is like, allow yourself some freedom throughout the holidays, but then also when it's time changed and, and turned into the new year. I, I, I think it's always great for a level of self-reflection.
Looking back at the last year and saying, what were those things that really worked well for me? Where are my growth edges? And then going into the new year with a solid plan and foundation. I'm huge on like cliche, like New Year's resolutions now. Yes. Not to the extent of like, I hope to do like, you know, whatever, and that's it.
But like actually having a structured plan, like I really love that. And I was not like that before. My wife like used to be into it and like, oh, that's so stupid. Like people make their New Year's resolution and they last, you know, whatever, two weeks, three weeks if they're like super hardcore. Until finally I was like, oh goodness.
Like she. A New Year's resolution and then she carries it out because she has an actionable plan. And then I started doing it probably five or so years ago and, but it's been life changing every single year for the last five years. The resolution that I set out for, I have made it and it's because I had a plan and I stuck to it.
I had accountability. So I don't mean to go into, you know, too much of a soapbox here, but I think like self-reflection and then prepping for the next year and identifying those growth edges and saying, here's what I'm going to actively do about it, so that that growth edge becomes a strength of mine. I think that that's what we all probably should be doing.
Or at least take some time just to ponder it, to journal it, to think about it, and then get going. Oh, oh, that made me think of one quick other one that I would love to add in there. Cause that was so good. I just was in LA at this crazy party that had these crazy thinkers at it. And Sonya Lieber murky, I don't know if any of you have heard of her.
She's like one of the top researchers in the area of happiness. . And if we're talking about ultimate kind of biohacks, I would assert that being happy throughout the course of our life would be really a great longevity hack. So one of the takeaways she was speaking to is that in all her research and all the things that she's discovered, connectivity being one of the most important things for your health and wellbeing and overall sense of happiness.
And so connecting, being up there. And so it makes me think too, from everything we're talking about, even just this conversation today, you know, I'm so grateful for all of you and all the information that you're sharing, and as we go into the holidays, you know, we've talked about social capital in the past, and as much as these things can disrupt our habits and our wellbeing and all the.
If we could also come at it from just the absolute crucial nature of connecting with people that are important to us, especially as we go into Thanksgiving and all of this, when taking that time, like Dr. Jay was saying, to really be thoughtful about what is important to us and what we're planning. I think that that can just, hopefully, I hope that doesn't contradict for people.
They're like, but I wanna be healthy. But then I also wanna connect with people. But how can we strike a balance and kind of have it all? Yeah. I actually just saw a new study came out. They are able to see a difference in your gut microbiome based off of like friendships. Mm-hmm. , just like showing how important the social community is to your gut microbiomes.
Just like one more reason I believe it. Put that in a bottle. Yeah, exactly. The friend probio. Yeah, the friend probiotics, we're gonna pair that with your hanu with every purchase of Hanu. We're gonna give you the friend probiotic . Watch out. It's coming soon. I love this. I love that. Amazing. Awesome. I will throw one piece of advice in cuz this kind of relates to the final question I didn't get to ask is about staying healthy and not getting sick.
So immune support. Tagging onto what Lauren said. I think really listening to your body and if you feel like the slightest twinge of I'm maybe was exposed to something and gonna get sick, say no to the social stuff. Get the sleep fast, drink your water, have an immune supplement kit in your pantry, like ready to go.
Because I think if you can on that first feeling, prevent yourself from getting sick is always way better. Cause you know, once you're sick it's like yeah, you're fighting this like uphill battle. So have like a little plan I think, in action so that you can enjoy the holidays and not be sick. That's right.
I love that. That kit. I wanna get your kit. Whatever kit you got, I want it. Oh, that's a whole nother podcast. Okay. , next round, table four. Amazing. We're just gonna get together and just pass, pass pills around. Yeah, passers. Take it outta context. Oh my gosh. All right. Thank you all for your amazing wisdom.
Always love learning from the three of you. And thanks to everyone that tuned in. Happy holidays to everyone. Thanks. Thank you. Thanks guys. You've been listening to The Sleep Is A Skill Podcast, the number one podcast for people who wanna take their sleep skills to the next level. Every Monday, I send out something that I call Molly's Monday Obsessions containing everything that I'm obsessing over in the world of sleep.
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