In this episode we discuss:
- Andrew Huberman’s ideas about what causes of nighttime wakings and what to do about them
- How to meet all our nutrient needs
Free Energy Balance Food Guide: https://jayfeldmanwellness.com/guide
The Nutrition Blueprint: https://mikefave.com/the-nutrition-blueprint/
Theresa's Instagram: https://www.instagram.com/livingrootswellness/
Timestamps:
0:00 – intro
0:21 – what Huberman misses when it comes to nighttime wakeups
4:50 – the most common causes of nighttime wakeups and how to resolve them
9:44 –Huberman’s advice to go to sleep earlier is impractical for most people
11:42 – what a healthy sleep schedule looks like and whether running out of melatonin is a concern
13:38 – the relationship between blood sugar and sleep, and whether to have a bedtime snack
16:21 – common drivers of sleep disturbances: gut irritation and elevated stress hormones
19:25 – hidden stressors that could be impacting your sleep: SSRIs, EMFs, devices, and more
22:13 – how to handle unavoidable stressors that interfere with sleep
24:05 – strategies for improving sleep quality and circadian rhythm
26:32 – whether to avoid drinking too many fluids before bed
27:52 – the metabolism-suppressing effects of melatonin and whether supplementing with melatonin is a good idea
29:48 – supplements that may interfere with sleep, and paradoxical reactions that occur while using medications such as SSRIs
33:09 – sleep strategies for shift-workers and recovering from working night shifts
36:33 – the effects of Wi-Fi, EMFs, and dirty electricity on sleep
39:21 – how hormones impact sleep for post-menopausal women
40:54 – evaluating whether supplements are affecting your sleep
44:34 – how low-carb diets impair sleep and increase stress
47:01 – improved thyroid function and weight loss on a bioenergetic approach
48:14 – meeting daily micronutrient needs with food and supplementation
52:57 – how to identify nutrient gaps and excesses
55:37 – which labs to get to gauge micronutrient status and how thiamine (vitamin B1) impacts nutrient absorption
1:00:00 – how concerned should we be with nutrient absorption?
1:03:00 – how anti-nutrients like phytates and oxalates impact nutrient absorption
1:04:37 – navigating different forms of nutrients (non-heme iron vs heme iron, retinol vs beta-carotene, and vitamin K2 vs vitamin K1), and how to know if gut issues are interfering with nutrient absorption
1:07:42 – problems with dietary camps that demonize single nutrients (low vitamin A, low vitamin D, and iron overload)
1:11:24 – how fear and stress deplete critical nutrients
The Energy Balance Podcast