The Matt Walker Podcast

Today Matt’s discussion with  Dr. Craig Canapari continues, as they delve into the science behind sleep training. Together they cover what it is and when it may be an appropriate technique. Dr. Craig Canipari provides an overview of the different methods of sleep training - ranging from simple bedtime routines, to extinction  (also known as cry it out) - as well as some of the historical context behind the technique, and also the controversies and alternatives. It is such a personal choice, and different people feel comfortable with different methods. Dr. Canipari also discusses time restricted eating for your infant, and the importance of considering the long-term effects of sleep deprivation on parents.Please note that Matt is not a medical doctor, and none of the content in this podcast should be considered medical advice in any way, shape, or form, nor prescriptive in any way. The good people at InsideTracker are one of the sponsors of this week's episode, and they are generously offering a special 25% off any one of their programs for anyone who uses the above link during the time window of this episode. InsideTracker is a personalized biometric platform that analyzes your blood and your DNA to better understand what's happening inside of you and offers suggestions regarding things that you can do to better try and adjust some of those numbers, optimize them, and, as a result, optimize you.Also sponsoring this week are those fine people at Athletic Greens, and they are generously offering 3 benefits for anyone who uses the above link for their first order: 1) a discount on your order; 2) a one-year free supply of vitamin D; 3) five free travel packs. Athletic Greens is a nutrition drink that combines a full complement of antioxidants, minerals, and biotics, together with essential vitamins. Matt’s been using it for several years now because he’s serious about his health, and because he did his research on the science and ingredients in Athletic Greens and thinks its scientific data can be taken as ground truth.As always, if you have thoughts or feedback you’d like to share, please reach out to Matt on Instagram.Links for Dr. Canapari:Book: https://a.co/d/07SDrVn  Twitter: https://twitter.com/DrCanapariWeb: sleek.bio/canapariTikTok: https://vm.tiktok.com/ZMemf3exT/Instagram: https://www.instagram.com/drcanapari/FB: https://www.facebook.com/CraigCanapariMd/

Today Matt begins a new series all about sleep in infants, in kids, in teenagers, and in parents. He is joined by Dr. Craig Canapari one of the world leaders in pediatric sleep medicine. Dr. Canapari  has also written a fantastic book on sleep for babies, kids and parents called, It's Never Too Late to Sleep Train. Enjoy the first episode in a new series, with some show highlights below! Please note that Matt is not a medical doctor, and none of the content in this podcast should be considered medical advice in any way, shape, or form, nor prescriptive in any way. The good people at InsideTracker are one of the sponsors of this week's episode, and they are generously offering a special 25% off any one of their programs for anyone who uses the above link during the time window of this episode. InsideTracker is a personalized biometric platform that analyzes your blood and your DNA to better understand what's happening inside of you and offers suggestions regarding things that you can do to better try and adjust some of those numbers, optimize them, and, as a result, optimize you. Today's podcast is also supported by biochemical electrolyte drink company LMNT, and they are very kindly offering eight free sample packs when you purchase any one of their orders at drinklmnt.com/mattwalker. LMNT is an electrolyte sports drink that I can get behind - it's created from the basis of science, and it has no sugar, no coloring, and no artificial ingredients – all qualities that are so important to maintaining your blood biochemical balance. If you want to give LMNT a try, just head on over to drinklmnt.com/mattwalker and get your eight free samples with your first purchase. And, as always, if you have thoughts or feedback you’d like to share, please reach out to Matt on Instagram.Links for Dr. Canapari:Book: https://a.co/d/07SDrVn  Twitter: https://twitter.com/DrCanapariWeb: sleek.bio/canapariTikTok: https://vm.tiktok.com/ZMemf3exT/Instagram: https://www.instagram.com/drcanapari/FB: https://www.facebook.com/CraigCanapariMd/

On today’s episode, Matt goes beyond the if and the what type of exercise to discuss the when. Which is to say, does the timing of exercise matter when it comes to sleep improvements? Based on his experience working on insomnia, Matt would previously have recommended avoiding mid-to-late evening exercise as the resulting rise in core temperature could harm your chances for good sleep. However, it’s since been discovered that the evidence is quite the contrary, mostly allowing us to abandon the myth of evening exercise as the archenemy of good sleep.But how late is late? How close to bedtime can exercise be done before things actually break? Studies have shown that exercise 3.5 hours before bed boosts sleep by fifteen minutes and significantly reduces the amount of time spent awake at night, while individuals who did weightlifting or resistance training two hours before bed fell asleep in half the time it would normally take and experienced an almost 20% boost in deep non-REM sleep in the first few hours of the night. Getting even closer to bed, an all-men study showed that neither cardio nor weight/resistance training ninety minutes before bed did any damage to sleep (though there was no marked sleep improvement either). But at sixty minutes, there was an impact—a reduction in the total amount and overall efficiency of sleep. Therefore, it seems that exercise before bed will more than likely result in very enviable sleep benefits, so long as it’s done more than an hour before bed (and ideally ninety minutes before).In addition, it’s been discovered that exercising across different times of day can make a difference to the amount of at least three specific sleep features: REM sleep, light non-REM sleep, and time spent tossing and turning awake at night. First, exercising in the middle part of the day (i.e. three to eight hours before bed) is associated with moderately less REM sleep. Second, morning or evening exercise provides the nice benefit of spending less time in less-restorative, light non-REM sleep. And third, working out in the evening (at least three hours before bedtime) leads to more efficient sleep and less tossing and turning.Please note that Matt is not a medical doctor, and none of the content in this podcast should be considered medical advice in any way, shape, or form, nor prescriptive in any way.The good people at InsideTracker are one of the sponsors of this week's episode, and they are generously offering a special 25% off any one of their programs for anyone who uses the above link during the time window of this episode. InsideTracker is a personalized biometric platform that analyzes your blood and your DNA to better understand what's happening inside of you and offers suggestions regarding things that you can do to better try and adjust some of those numbers, optimize them, and, as a result, optimize you.Also sponsoring this week are those fine people at Athletic Greens, and they are generously offering 3 benefits for anyone who uses the above link for their first order: 1) a discount on your order; 2) a one-year free supply of vitamin D; 3) five free travel packs. Athletic Greens is a nutrition drink that combines a full complement of antioxidants, minerals, and biotics, together with essential vitamins. Matt’s been using it for several years now because he’s serious about his health, and because he did his research on the science and ingredients in Athletic Greens and thinks its scientific data can be taken as ground truth.As always, if you have thoughts or feedback you’d like to share, please reach out to Matt on Instagram.

Today, Matt focuses on how the type, intensity, and duration of exercise affect its impact on sleep. A study of middle-aged adults split its active group into three subgroups: moderate-intensity aerobic exercise, high-intensity aerobic exercise, and moderate-to-intense weight/resistance training. The groups performing aerobic exercise got more beneficial sleep effects, while surprisingly, the greatest improvement was in the moderate rather than the high-intensity group. These findings replicate those from the National Sleep Survey, indicating a Goldilocks syndrome in finding just the right level of exercise to benefit sleep.Regarding types of exercise, studies show that cycling produces the most robust improvements in deep non-REM sleep. Meanwhile, more mind-body-based exercises provide equal if not greater benefits in sleep quality than traditional forms of physical activity. Another factor to consider is duration of exercise. Some studies have discovered that more minutes of acute exercise in a single bout produce larger benefits in several sleep metrics, including deep non-REM sleep, the speed of falling asleep, and the amount of sleep overall. However, it’s also been found that progressively longer bouts of exercise can be associated with a moderate reduction in the amount of REM sleep, though Matt states that it’s such a modest reduction as not to be concerning.The final element is the intensity of exercise. Early studies found indications that more intense exercise gave a greater improvement in sleep quality, though the difference in improvement was minimal. Later, more comprehensive studies have reinforced this, indicating that it is not necessary to go to the extremes of physical exertion to get most of the sleep benefits exercise provides.Currently, the reason why exercise promotes better sleep is unknown, but Matt offers several tenable possibilities, including that exercise promotes the release of immune factors and growth hormone. He also suggests a more “out there” explanation in the form of a chemical called brain-derived neurotrophic factor (BDNF), the release of which is facilitated by exercise, and which is known to increase deep non-REM sleep.Please note that Matt is not a medical doctor, and none of the content in this podcast should be considered medical advice in any way, shape, or form, nor prescriptive in any way.Today's podcast is supported by InsideTracker, and they are generously offering a special 25% off any one of their programs for anyone who uses the above link.  InsideTracker is a personalized biometric platform that analyzes your blood and your DNA to better understand what's happening inside of you and also offers suggestions regarding things that you can do to better try and adjust some of those numbers, optimize them, and, as a result, optimize you. Another sponsor this week is the biochemical electrolyte drink company LMNT, and they are very kindly offering eight free sample packs when you purchase any one of their orders at drinklmnt.com/mattwalker. LMNT is an electrolyte sports drink that I can get behind - it's created from the basis of science, and it has no sugar, no coloring, and no artificial ingredients – all qualities that are so important to maintaining your blood biochemical balance. If you want to give LMNT a try, just head on over to drinklmnt.com/mattwalker and get your eight free samples with your first purchase. And, as always, if you have thoughts or feedback you’d like to share, please reach out to Matt on Instagram.

This week, Matt goes deeper into the relationship between sleep and exercise. More specifically, does daytime exercise change the stages and types of sleep? Deep sleep is critical for various functions, so anything that can increase it is desirable. Older adults have an inherently difficult time generating deep non-REM sleep; however, a study showed that the amount can shoot up by 40% following a day with modest exercise. Moreover, it indicated that participants’ cognitive functioning was significantly sharper following that night of exercise-enhanced deep sleep.Exercise in healthy young adults also stimulates a lush increase in deep non-REM slow brainwave activity, up to 50% in the first part of the night. However, that exercise must be more vigorous to see a consistent, substantive, increase in deep non-REM sleep. However, there is a footnote to this good news: most of these studies saw a modest but reliable decrease in the amount of REM sleep the night following exercise. This isn’t a surprise for sleep scientists like Matt, who were already aware of some reciprocity between these two types of sleep, which seem to push and pull at each other’s levels. Why this reduction in REM sleep happens with a dose of acute, one-shot exercise and what the consequences are remains unexplored. Matt’s hypothesis is that it occurs because, in many of these studies, the total amount of time in bed is fixed. He suspects that if individuals were left to sleep as much as they wanted, they would sleep a little longer and thereby get the same amount or even more REM sleep.Ultimately, the question becomes this: is regular exercise effective for maintaining and improving good sleep, or does its potency gradually wear off ? Thankfully, the answer is that regular, consistent exercise does benefit sleep, and the improvements it provides don’t get fade over time. Indeed, a meta-analysis approach teaches us that regular exercise has four persistent benefits, 1) improving sleep efficiency, 2) an increase in the amount of sleep achieved, 3) an increase in the speed of falling asleep, and 4) improvement in the quality of sleep experienced.Please note that Matt is not a medical doctor, and none of the content in this podcast should be considered medical advice in any way, shape, or form, nor prescriptive in any way.The good people at InsideTracker are one of the sponsors of this week's episode, and they are generously offering a special 25% off any one of their programs for anyone who uses the above link during the time window of this episode. InsideTracker is a personalized biometric platform that analyzes your blood and your DNA to better understand what's happening inside of you and offers suggestions regarding things that you can do to better try and adjust some of those numbers, optimize them, and, as a result, optimize you.Also sponsoring this week are those fine people at Athletic Greens, and they are generously offering 3 benefits for anyone who uses the above link for their first order: 1) a discount on your order; 2) a one-year free supply of vitamin D; 3) five free travel packs. Athletic Greens is a nutrition drink that combines a full complement of antioxidants, minerals, and biotics, together with essential vitamins. Matt’s been using it for several years now because he’s serious about his health, and because he did his research on the science and ingredients in Athletic Greens and thinks its scientific data can be taken as ground truth.As always, if you have thoughts or feedback you’d like to share, please reach out to Matt on Instagram.

Does exercise have an impact on the quantity and quality of your sleep? The National Sleep Foundation's annual poll found that individuals who exercised frequently (defined as three times or more a week) reported sleeping with a higher quality than those who exercised less than once a week.  Exercise has also been shown to increase the release of endorphins, which can improve mood and promote feelings of relaxation, both of which can contribute to better sleep.As with most things, moderation is key. Overexertion can have negative effects on sleep, so it's important to find a balance that works for you. It's also important to consider the timing of your exercise as engaging in vigorous activity too close to bedtime may make it difficult to fall asleep. On the other hand, some research suggests that low-intensity exercise performed in the evening can actually improve sleep.Exercise has been shown to lead to longer sleep duration in both healthy individuals and those with sleep disorders, and it may also lead to improved sleep efficiency. One study found that moderate intensity exercise led to a 65% improvement in sleep efficiency, while another found that high intensity exercise resulted in a 34% improvement.In addition to these benefits, exercise may also lead to deeper stages of sleep and a decrease in the number of awakenings during the night. A meta-analysis of 13 studies found that exercise was associated with an increase in non-rapid eye movement (NREM) sleep, specifically NREM stage 3 sleep, which is the most restorative stage. It's important to note that the relationship between exercise and sleep is not a one-size-fits-all scenario. The intensity, duration, and timing of exercise can all impact its effect on sleep. It's important to pay attention to your own body and its unique needs when it comes to finding the right balance of exercise and sleep. Additionally, the optimal amount and type of exercise for improving sleep may vary depending on a person's fitness level and individual preferences. It may be helpful to experiment with different durations and intensities of exercise to see what works best for you and your sleep patterns.Please note that Matt is not a medical doctor, and none of the content in this podcast should be considered medical advice in any way, shape, or form, nor prescriptive in any way.Today's podcast is supported by biochemical electrolyte drink company LMNT, and they are very kindly offering eight free sample packs when you purchase any one of their orders at drinklmnt.com/mattwalker.LMNT is an electrolyte sports drink that I can get behind - it's created from the basis of science, and it has no sugar, no coloring, and no artificial ingredients – all qualities that are so important to maintaining your blood biochemical balance. If you want to give LMNT a try, just head on over to drinklmnt.com/mattwalker and get your eight free samples with your first purchase. Another sponsor this week is the good people at InsideTracker, and they are generously offering a special 25% off any one of their programs for anyone who uses the above link.  InsideTracker is a personalized biometric platform that analyzes your blood and your DNA to better understand what's happening inside of you and also offers suggestions regarding things that you can do to better try and adjust some of those numbers, optimize them, and, as a result, optimize you.And, as always, if you have thoughts or feedback you’d like to share, please reach out to Matt on Instagram.

Almost every species will suffer catastrophic impairment in the brain and body due to total or chronic partial long-term sleep loss—save for a small handful of befuddling cases where lack of sleep does not cause devastating impairment. While humans are the only species that deprives itself of sleep for no adaptive benefit, there are rare situations where an animal will limit or go completely without sleep. Starvation pushes aside an organism’s need for sleep to forage more widely, while the need to protect newborns can be prioritized over sleep (as seen in the long journeys of killer whales returning to their pods). Even more remarkable is the ability of birds to stay awake for thousands of kilometers during migration. The white-crowned sparrow, for example, can withstand days without sleep during their migratory period with no cognitive impairment; it has basically discovered an internal biological Iron Man suit!Please note that Matt is not a medical doctor, and none of the content in this podcast should be considered medical advice in any way, shape, or form, nor prescriptive in any way.The good people at InsideTracker are one of the sponsors of this week's episode, and they are generously offering a special 25% off any one of their programs for anyone who uses the above link during the time window of this episode. InsideTracker is a personalized biometric platform that analyzes your blood and your DNA to better understand what's happening inside of you and offers suggestions regarding things that you can do to better try and adjust some of those numbers, optimize them, and, as a result, optimize you.Also sponsoring this week are those fine people at Athletic Greens, and they are generously offering 3 benefits for anyone who uses the above link for their first order: 1) a discount on your order; 2) a one-year free supply of vitamin D; 3) five free travel packs. Athletic Greens is a nutrition drink that combines a full complement of antioxidants, minerals, and biotics, together with essential vitamins. Matt’s been using it for several years now because he’s serious about his health, and because he did his research on the science and ingredients in Athletic Greens and thinks its scientific data can be taken as ground truth.So, make your way over to InsideTracker and Athletic Greens to take advantage of these incredible deals. And, as always, if you have thoughts or feedback you’d like to share, please reach out to Matt on Instagram.

The final installment of this series focuses on what happens inside your brain during deep, non-REM sleep that allows you to fixate new memories. There are at least two mechanisms at work here. One is a process of shifting information from short to long-term memory. Each night when you go into deep non REM sleep, those long range brainwaves of deep sleep are going to be moving packets of information, from that short term, vulnerable, USB stick-like memory reservoir (the hippocampus) to the safer long term storage site (the cortex). When we wake up each morning, we've now cleared out that USB memory stick, and we've refreshed and restored our ability to start learning new memories. This process repeats, filling up the USB stick with new information during the day, and then at night, transferring those memories over to the long term storage site in the cortex.The second memory mechanism, memory replay, is very different. Back in the 1990s, scientists recording the activity of individual brain cells in the memory centers of rats running around a maze discovered that different brain cells coded different parts of the maze. More remarkable was the discovery that the sleeping brain would replay these new memory sequences during deep, non-REM sleep much faster than standard waking speeds. This meant the memory trace was being replayed many times, and the brain was repeatedly etching it more permanently into the brain.There is at least one other time during sleep when we see memory replay—REM sleep, the stage when we dream. But here, memories are replayed at much slower speeds, sometimes just half the speed of waking experience. Because of this temporal distortion - where time within the dream is slowed down and expanded - you will feel as though you have been dreaming for far longer than you actually have. The movie Inception, in fact, draws some inspiration from this concept - almost as though the director and the writer of the movie Chris Nolan had a little bit of idea help from a sleep scientist!Please note that Matt is not a medical doctor, and none of the content in this podcast should be considered medical advice in any way, shape, or form, nor prescriptive in any way.Today's podcast is supported by biochemical electrolyte drink company LMNT, and they are very kindly offering eight free sample packs when you purchase any one of their orders at drinklmnt.com/mattwalker. LMNT is an electrolyte sports drink that I can get behind - it's created from the basis of science, and it has no sugar, no coloring, and no artificial ingredients – all qualities that are so important to maintaining your blood biochemical balance. If you want to give LMNT a try, just head on over to drinklmnt.com/mattwalker and get your eight free samples with your first purchase. Another sponsor today is MasterClass - the online streaming platform where anyone can learn from the world's best about a variety of topics such as cooking, art, science, and, of course, technology. When you sign up, you get access to all of the classes taught by such masters as Martin Scorsese, Venus Williams, and Neil deGrasse Tyson, to name a few of Matt’s favorites. You may even find a masterclass from a familiar sleep scientist! This year, Masterclass is offering a special gift for the holidays - buy one annual Masterclass membership and get another one totally free! So if you're curious and have a thirst for learning, head on over to masterclass.com/mattwalker  now.And, as always, if you have thoughts or feedback you’d like to share, please reach out to Matt on Instagram.

Previously, we learned sleep is necessary before learning to prepare the brain to learn effectively. But sleep is also needed after learning to cement new information in your brain. This discovery happened in 1924 when two German researchers pitted sleep and wake against each other to see which would win out in memory-savings benefit. Their findings suggested that time spent awake can be hazardous to new memories while time spent asleep has fixating benefits.Researchers have also put REM sleep head-to-head with non-REM to see which is more effective at saving memories. When it comes to memory, it is deep non-REM that helps hit the save button on new memories. These results led Matt to conduct experiments where we causally enhance the memory using electrical or auditory brain stimulation methods, and as a result, boosting the next day retention of memories. Indeed, with some of these sleep-stimulating methods, researchers have been able to double the amount of memory-savings benefit from sleep.The results of these studies have real pragmatic and clinical implications, including in the context of aging and dementia. It’s no secret our learning and memory abilities begin to decline as we get older, but it’s also been discovered that a physiological signature of aging is that your sleep gets worse, especially the amount of deep, non-REM sleep. Recent evidence indicates that these two processes aren’t simply co-occurring but significantly interrelated. The potential silver lining of this is that sleep is something we may be able to do something about. Matt and other researchers are exploring the use of direct current brain stimulation to restore some healthy quality of deep sleep in older adults and those with dementia, thereby salvaging aspects of the learning and memory function. And the tentative answer so far is that this could work, although it will take some years before we can even start to entertain real hope in this regard.Please note that Matt is not a medical doctor, and none of the content in this podcast should be considered medical advice in any way, shape, or form, nor prescriptive in any way.Those fine people at Athletic Greens are one of the sponsors of this week’s episode. and they are generously offering three benefits for anyone who uses the above link for their first order: 1) a discount on your order; 2) a one-year free supply of vitamin D; 3) five free travel packs. Athletic Greens is a nutrition drink that combines a full complement of antioxidants, minerals and biotics, together with essential vitamins. Matt’s been using it for several years now because he’s serious about his health and because he did his research on the science and ingredients in Athletic Greens and thinks its science and scientific data that can be taken as ground truth.Another sponsor this week is the good people at InsideTracker, and they are generously offering a special 25% off any one of their programs for anyone who uses the above link.  InsideTracker is a personalized biometric platform that analyzes your blood and your DNA to better understand what's happening inside of you and also offers suggestions regarding things that you can do to better try and adjust some of those numbers, optimize them, and, as a result, optimize you.So, make your way over to Athletic Greens and InsideTracker to take advantage of these incredible deals. And, as always, if you have thoughts or feedback you’d like to share, please reach out to Matt on Instagram.

It is a fundamental truth that sleep is far more than the absence of wakefulness. It is an incredibly active state, demonstrated by the fact that numerous functions of the brain and body are restored by and depend on sufficient sleep. One of the most impressive and best-understood of these is sleep’s beneficial role in boosting learning and memory abilities. Sleep is necessary both before and after learning and it intelligently associates and interconnects new memories together, offering the ability for creativity and ingenuity.The first of these benefits starts while we’re awake, as the brain acquires novel information, and different types of memories are imprinted in different parts of it. Fact-based memories depend on an area of the brain called the hippocampus, which is almost like a USB stick. Some years ago, Matt and his team conducted a study on the hippocampus and found a 40% deficit in the ability of the brain to make new memories without sleep. In addition, scientists working with rats have found that depriving the brain of sleep stops the cells within the hippocampus’ memory structure from forming strong connections. Notably, it doesn’t take an entire night of sleep deprivation to produce these types of impediments—selective deprivation of deep, non-REM sleep in humans can produce the same effects.Research has shown that during the deepest stage of deep, non-REM sleep, powerful brainwaves combine to act like a transfer mechanism. Wanting to know even more about how learning capacity and ability change across a waking day and how sleep modifies or restores that, Matt and his team designed a new study on daytime naps. They found that staying awake throughout the day resulted in a progressive decline in learning capacity, while those who took a ninety-minute nap showed no such decline. In fact, their capacity to memorize facts increased after that nap, showing a 20% learning advantage. This illustrates further that, without sufficient sleep, the brain is like a waterlogged sponge, our memory circuits saturated with memories so that we can no longer absorb new information and make new memories effectively.Please note that Matt is not a medical doctor, and none of the content in this podcast should be considered medical advice in any way, shape, or form, nor prescriptive in any way.Today’s podcast is supported by MasterClass - the online streaming platform where anyone can learn from the world's best about a variety of topics such as cooking, business, art, entertainment, writing, sports, science, health, and, of course, technology. When you sign up, you get access to all of the classes taught by such masters as Martin Scorsese, Neil deGrasse Tyson, Ron Howard, and Bill Clinton to name just a few of Matt’s favorites. You may even find a masterclass from a familiar sleep scientist! And for this Holiday season, if you give one annual membership you'll get a second one, free! Another sponsor of today's podcast is the biochemical electrolyte drink company LMNT, and they are very kindly offering eight free sample packs when you purchase any one of their orders at drinklmnt.com/mattwalker. LMNT is an electrolyte sports drink that I can fully get behind - it's created from the basis of science, and it has no sugar, no coloring, and no artificial ingredients – all qualities that are so important to maintaining your blood biochemical balance.So, make your way over to LMNT and MasterClass to take advantage of these incredible deals. And, as always, if you have thoughts or feedback you’d like to share, please reach out to Matt on Instagram.

It’s been said that sleep is the new sex, and rightly so—a good night of sleep is going to do many things for the vibrancy, intimacy, and vitality of your relationship. We know that when couples are not getting sufficient sleep, they have more conflicts the next day and won’t resolve them nearly as well. This is partly because underslept couples suffer a loss of empathy for each other.However, insufficient sleep also has an effect on sex itself. Specifically, your reproductive hormones suffer, which are critical for the health of your sexual relationship. For example, young men who sleep just four to five hours a night will have a level of testosterone equivalent to someone ten years their senior.The same is true for women. Women who are not getting adequate sleep are 30% more likely to have abnormal menstrual cycles and suffer reductions in hormones critical to sexual wellness and fertility, including estrogen, luteinizing hormone, and follicle-stimulating hormone. Reductions in estrogen and testosterone can also decrease the sexual arousal a woman experiences. In contrast, one hour of extra sleep is associated with a 14% increase in the likelihood of a woman wanting to be sexually intimate with her partner.So sleep will certainly enhance sex, but it turns out that sex will also enhance your sleep. Sex before bed will improve the subsequent quality of sleep that you get that night, as long as that sex results in orgasm.And thankfully, it’s not necessary to have a partner to get these benefits. Orgasm achieved through self-stimulation helps an individual fall asleep faster, and improves the reported quality of sleep they subsequently obtain. These findings are potentially important because they tell us that both sex and orgasm seem to be reliable sleep aids. So perhaps we don’t need to look to the latest and greatest sleep gadgets. Instead, we may be able to explore sex and orgasm as potential pathways to better sleep. In summary, sleep and sex are powerful and playful bedfellows.Please note that Matt is not a medical doctor, and none of the content in this podcast should be considered medical advice in any way, shape, or form, nor prescriptive.The good people at InsideTracker are one of the sponsors of this week's episode, and they are generously offering a special 25% off any one of their programs for anyone who uses the above link during the time window of this episode. InsideTracker is a personalized biometric platform that analyzes your blood and your DNA to better understand what's happening inside of you and offers suggestions regarding things that you can do to better try and adjust some of those numbers, optimize them, and, as a result, optimize you.Also sponsoring this week are those fine people at Athletic Greens, and they are generously offering 3 benefits for anyone who uses the above link for their first order: 1) a discount on your order; 2) a one-year free supply of vitamin D; 3) five free travel packs. Athletic Greens is a nutrition drink that combines a full complement of antioxidants, minerals, and biotics, together with essential vitamins. Matt’s been using it for several years now because he’s serious about his health, and because he did his research on the science and ingredients in Athletic Greens and thinks its scientific data can be taken as ground truth.So, make your way over to InsideTracker and Athletic Greens to take advantage of these incredible deals. And, as always, if you have thoughts or feedback you’d like to share, please reach out to Matt on Instagram.

A few years ago, a survey by the Sleep Council in England found that 1 in 4 people in a couple would get up during the night and go to another room to get a good night’s sleep. Following that, a report by the National Sleep Foundation in America demonstrated that almost the same number (25%) of couples admitted to sleeping in separate bedrooms. In fact, a more recent anonymous survey found that 30%-40% of couples sleep in different beds. Part of the societal stigma (and anxiety for individuals couples) surrounding a “sleep divorce” is the incorrect assumption that if you’re not sleeping together, then you’re not *sleeping* together. Because of the negative connotations, the world’s leading export on the topic, Dr. Wendy Troxel, has suggested renaming it a “new sleep alliance.” Whatever we call it, though, it seems clear that more people are admitting to sleeping separately. Of course, sleep divorce isn’t for everyone. Some couples feel safety and security when co-sleeping. The science is rather clear. On average, couples do not typically sleep as well with a partner next to them as when they are alone. When one person moves in their sleep, there’s a 50% chance that their partner will wake up or suffer worse sleep as a consequence. Moreover, the sleep-stage quantity and quality of that sleep is objectively worse across numerous metrics when sharing a bed relative to sleeping alone. However, there’s an interesting twist in this tale of co-sleeping: despite sleep being objectively worse, couples will often say they still feel more satisfied overall with their slumber experience when they are sleeping in the same bed. All of which begs the question of what are we to do here? Matt offers four actionable suggestions: 1) be honest with yourself about your sleep needs; 2) have a gentle, honest conversation with your partner about your sleep needs as a couple; 3) suggest testing out your agreed new sleep arrangement for a period of time; and 4) try to retain much of what you would get by sleeping together while you’re sleeping apart. By this, Matt means the bookends of sleep: the saying good night and good morning. It’s a small price to pay for both partners getting great sleep at night, which will also improve your relationship.Please note that Matt is not a medical doctor, and none of the content in this podcast should be considered medical advice in any way, shape, or form, nor prescriptive in any way.Today's podcast is sponsored the biochemical electrolyte drink company LMNT, and they are very kindly offering eight free sample packs when you purchase any one of their orders. LMNT is an electrolyte sports drink that I can fully get behind - it's created from the basis of science, and it has no sugar, no coloring, and no artificial ingredients – all qualities that are so important to maintaining your blood biochemical balanceAnother sponsor today is MasterClass - the online streaming platform where anyone can learn from the world's best about a variety of topics such as cooking, business, art, entertainment, writing, sports, science, health, and, of course, technology. When you sign up, you get access to all of the classes taught by such masters as Martin Scorsese, Venus Williams, and Neil deGrasse Tyson to name just a few of Matt’s favorites. You may even find a masterclass from a familiar sleep scientist! So, make your way over to LMNT andMasterClass to take advantage of these incredible deals. And, as always, if you have thoughts or feedback you’d like to share, please reach out to Matt on Instagram.

Cognitive Behavioral Therapy for Insomnia (CBTI) can be split into at least five core components: 1) sleep restriction therapy, 2) sleep hygiene, 3) stimulus control, 4) cognitive restructuring, and 5) relaxation therapies. Sleep restriction therapy has been shown to be one of the most effective components of CBTI. It  isn’t about restricting your sleep so much as limiting the amount of time you are allowed to spend in bed, and it aims to drive up the brain’s appetite for sleep, and promote long bouts of unbroken sleep. Sleep restriction works by targeting the natural buildup of adenosine in your brain. Limiting time in bed through sleep restriction means you are awake longer, and the longer you are awake, the greater the build-up of adenosine. After several nights, sleep restriction helps you build up a wonderfully healthy amount of sleepiness that allows you to fall asleep more easily, and stay asleep soundly across the night. Because sleep restriction helps with building sleep pressure, it increases your sleep efficiency, meaning that you sleep almost all the time you’re in bed even though you’re in bed for less time overall. Once your sleep has stabilized, your clinician will start to add back more time that you’re allowed in bed.The second component of CBTI is sleep hygiene, covered in the previous episode all about sleep optimization The third component involves teaching relaxation methods, such as stretching, breathing, and meditation. The fourth component is cognitive restructuring, which involves your clinician helping to disrupt and scientifically disprove your misbeliefs and anxieties around sleep.  The fifth component is called stimulus control, which means not laying in your bed fretting and catastrophizing. Stimulus control seeks to help you gradually extinguish the bad associations you may have with your bed/bedroom.Please note that Matt is not a medical doctor, and none of the content in this podcast should be considered medical advice in any way, shape, or form, nor prescriptive in any way.Those fine people at Athletic Greens are one of the sponsors of this week’s episode. and they are generously offering three benefits for anyone who uses the above link for their first order: 1) a discount on your order; 2) a one-year free supply of vitamin D; 3) five free travel packs. Athletic Greens is a nutrition drink that combines a full complement of antioxidants, minerals and biotics, together with essential vitamins. Matt’s been using it for several years now because he’s serious about his health and because he did his research on the science and ingredients in Athletic Greens and thinks its science and scientific data that can be taken as ground truth. Another sponsor this week is the good people at InsideTracker, and they are generously offering a special 25% off any one of their programs for anyone who uses the above link.  InsideTracker is a personalized biometric platform that analyzes your blood and your DNA to better understand what's happening inside of you and also offers suggestions regarding things that you can do to better try and adjust some of those numbers, optimize them, and, as a result, optimize you.So, make your way over toAthletic Greens and InsideTracker to take advantage of these incredible deals. And, as always, if you have thoughts or feedback you’d like to share, please reach out to Matt on Instagram.

Very understandably, many insomnia patients try to self-medicate their condition with varied “sleep aids”. The tragedy us that most of them not only fail to help but actually make insomnia worse.  Most common among these is alcohol, which hurts your sleep in at least three different ways: 1) it sedates your brain, rather than generating naturalistic sleep 2) it increases the frequency of nighttime awakenings and makes it harder to fall back to sleep, and 3) it inhibits REM sleep.THC also inhibits REM sleep, and users can develop a dependency on and tolerance to it, requiring more to get the same sleep effect. Worse still, THC is associated with a severe withdrawal insomnia, which only leads to relapse use. Another ineffective tool is melatonin. Melatonin does not help people with insomnia sleep, as we discussed in the episode all about Melatonin. The other option is classic prescription sleeping pills. However, based on their safety concerns and their minimal effectiveness long-term, the American Academy of Sleep Medicine and the American College of Physicians (ACP) now state that classic sleeping should no longer be the first-line treatment for insomnia. Instead, the first line treatment for insomnia should be the non-drug approach called cognitive behavioral therapy for insomnia (CBTi), and the one that Matt typically advocates for.At a high level, CBTi involves working with a trained clinician for several weeks to change your habits, behaviors, mental beliefs, and stress around sleep. Many people with insomnia lose all confidence in their sleep and have terrible anxieties around not sleeping—in other words, their sleep controls them, and CBTI is designed to reverse that. Many clinical studies have shown that CBTi is just as effective as sleeping pills in the short term yet has no negative side effects. Unlike sleeping pills, its benefits can last for many years after stopping work with your therapist. Please note that Matt is not a medical doctor, and none of the content in this podcast should be considered medical advice in any way, shape, or form, nor prescriptive in any way.Today’s podcast is supported by MasterClass - the online streaming platform where anyone can learn from the world's best about a variety of topics such as cooking, business, art, entertainment, and, of course, technology. When you sign up, you get access to all of the classes taught by such masters as Martin Scorsese, Venus Williams, Gordon Ramsay,  and Bill Clinton to name just a few of Matt’s favorites. You may even find a masterclass from a familiar sleep scientist! So if you're curious and have a thirst for learning,  head on over to masterclass.com/mattwalker and you will get a discount when you sign up.Another sponsor of today's podcast is the biochemical electrolyte drink company LMNT, and they are very kindly offering eight free sample packs when you purchase any one of their orders at drinklmnt.com/mattwalker. LMNT is an electrolyte sports drink that I can fully get behind - it's created from the basis of science, and it has no sugar, no coloring, and no artificial ingredients – all qualities that are so important to maintaining your blood biochemical balance. So, make your way over to LMNT and MasterClass to take advantage of these incredible deals. And, as always, if you have thoughts or feedback you’d like to share, please reach out to Matt on Instagram.

Some of the first neurological-related discoveries about insomnia were made by placing healthy sleepers or patients with insomnia inside brain scanners, and measuring changes in the activity in different parts of the brain as they tried to fall asleep. In the good sleepers, three main regions of the brain started to shut down at sleep: 1) emotion-related regions, 2) basic alertness-generating regions, and 3) the sensory awareness gate of the brain.There were also changes in the functional connectivity of large-scale networks in the brain. In patients with insomnia, the functional connectivity between these networks changes differently. Specifically, two large-scale networks show abnormalities in patients with insomnia: the default mode network, associated with ruminating and thinking about the past and future; and the salience network, associated with detecting threats and instigating changes in mood and emotional reactivity. These two areas become overly communicative and too tightly bound up together in their ongoing chatter of connectivity in patients with insomnia. Once again, this can lead to excessive worry, rumination, and emotion and a feeling of being under threat.Matt has previously mentioned how patients with insomnia can have an excessive release of stress-related chemicals. Those chemicals can also flood the brain, causing excessive activation in all the stress-related regions described above. Critically, though, it’s a reciprocal relationship—if you have hyperactivation in those parts of the brain, you can also trigger the body to release those stress-related chemicals. This becomes a self-fulfilling, negative-spiral prophecy where, as each response increases, further stress-related brain and body activation occurs. These measurable changes in the brain and body teach us that insomnia is associated with a specific, and quite complex, set of changes within the brain and the body. No wonder the blunt instruments of old-school sleeping pills are yet to be the ideal way to treat insomnia.Please note that Matt is not a medical doctor, and none of the content in this podcast should be considered medical advice in any way, shape, or form, nor prescriptive in any way.The good people at InsideTracker are one of the sponsors of this week's episode, and they are generously offering a special 25% off any one of their programs for anyone who uses the above link during the time window of this episode. InsideTracker is a personalized biometric platform that analyzes your blood and your DNA to better understand what's happening inside of you and offers suggestions regarding things that you can do to better try and adjust some of those numbers, optimize them, and, as a result, optimize you.Also sponsoring this week are those fine people at Athletic Greens , and they are generously offering 3 benefits for anyone who uses the above link for their first order: 1) a discount on your order; 2) a one-year free supply of vitamin D; 3) five free travel packs. Athletic Greens is a nutrition drink that combines a full complement of antioxidants, minerals and biotics, together with essential vitamins. Matt’s been using it for several years now because he’s serious about his health, and because he did his research on the science and ingredients in Athletic Greens and thinks its scientific data can be taken as ground truth.So, make your way over to InsideTracker and Athletic Greens to take advantage of these incredible deals. And, as always, if you have thoughts or feedback you’d like to share, please reach out to Matt on Instagram.

Today’s episode focuses on changes within the bodies of people suffering from insomnia. Almost all forms of chronic insomnia come with a significant psychological component, namely emotional distress and anxiety. This starts a Rolodex of anxiety spinning once you turn off the lights. This leads to rumination and catastrophizing, which will thwart any hopes of a good night’s sleep.Since psychological stress is one of the principal triggers of chronic primary insomnia, researchers went in search of the underlying biological cause. We found two culprits. First was an overactive state of the sympathetic nervous system. Under normal circumstances, it will occasionally switch on in response to a threat, kicking off a cascade response which increases your heart rate, blood flow, and metabolic rate. However, a chronic elevated flight or flight state, as occurs in insomniacs, has damaging biological consequences. A racing heart and raised metabolic rate lead to a raised core body temperature, when exactly the opposite is necessary for good sleep. Second was the discovery of an excessive amount of activity in the adrenal cortisol-producing system (called the HPA axis) in insomniacs. When you experience a chronic state of stress, worry, and anxiety, that adrenal stress HPA axis instigates a chain of command response, resulting in the release of the wake-promoting hormone called cortisol. In good healthy sleepers, cortisol levels normally hit their lowest levels right at the point they’re falling asleep.In insomnia patients, cortisol levels do start falling early in the evening. But then, they spike back up right at the point of bedtime. Later in the middle of the night, we also see cortisol levels once again spike in insomnia patients. These two spikes seem to overlap with the two main flavors of insomnia: sleep-onset and sleep-maintenance. Please note that Matt is not a medical doctor, and none of the content in this podcast should be considered medical advice in any way, shape, or form, nor prescriptive in any way.Sponsoring today's podcast is the biochemical electrolyte drink company LMNT, and they are very kindly offering eight free sample packs when you purchase any one of their orders at drinklmnt.com/mattwalker. LMNT is an electrolyte sports drink that I can fully get behind - it's created from the basis of science, and it has no sugar, no coloring, and no artificial ingredients – all qualities that are so important to maintaining your blood biochemical balance. Another sponsor of the podcast this week are those fine people at Athletic Greens, and they are generously offering 3 benefits for anyone who uses the above link for their first order: 1) a discount on your order; 2) a one-year free supply of vitamin D; 3) five free travel packs. Athletic Greens is a nutrition drink that combines a full complement of antioxidants, minerals and biotics, together with essential vitamins. Matt’s been using it for several years now because he’s serious about his health, and because he did his research on the science and ingredients in Athletic Greens and thinks its scientific data can be taken as ground truth.So, make your way over to LMNT andAthletic Greens and take advantage of these incredible deals. As always, if you have thoughts or feedback you’d like to share, please reach out to Matt on Instagram.

Today’s episode takes two questions as its subject: first, why does someone develop insomnia, and second, what adds gasoline to the sleep-disorder fire of insomnia and only makes it rage more powerfully? These are two very complex questions, but through lots of great science and wonderful scientists, we now have a conceptual model explaining how you may find yourself falling into the pit of insomnia. This is called the “3-Ps” model, and it consists of a three-step knock-on cascade of factors that lead to insomnia: predisposing, precipitating, and perpetuating factors.Predisposing factors are those that make a person more vulnerable to insomnia, a good example being certain types of genes that play a non-trivial role in your risk of developing insomnia. It’s been discovered that insomnia shows a genetic heritability of between 28%-45%, so if one or both of your parents had insomnia, there is a predisposing risk of developing it. This is not, however, an absolute guarantee that you will develop the condition; these genes simply make you statistically more predisposed. Instead, something else has to come along to flick the first domino that causes the chain reaction development of insomnia.This inciting flick is what the second P—precipitating factors—refers to. The word “precipitate” comes from the Latin root praecipitat, meaning “thrown headlong into something,” which is a good description of what a precipitating factor is—it’s a trigger that pushes you headlong into this thing called an insomnia disorder. Examples of these factors include bereavement, bad breakups, and stress at work, all of which can push someone over the threshold of developing insomnia.The third P—perpetuating factors—can also be understood through its Latin root, perpetuus, meaning “to continue or make permanent.” Perpetuating factors are those which continue the condition and make it even more permanent. They include examples of poor sleep hygiene like drinking too much caffeine during the day or using alcohol or THC (which is involved in cannabis) as a sedative in the evening. Of course, it’s completely understandable that someone suffering from insomnia would reach for the crutch of alcohol or THC, but they are now understood to be perpetuating factors that only make matters worse.Please note that Matt is not a medical doctor, and none of the content in this podcast should be considered medical advice in any way, shape, or form, nor prescriptive in any way.Today’s podcast is supported by MasterClass - the online streaming platform where anyone can learn from the world's best about a variety of topics such as cooking, business, art, entertainment, writing, sports, science, health, and, of course, technology. When you sign up, you get access to all of the classes taught by such masters as Martin Scorsese, Venus Williams, Gordon Ramsay, Steph Curry, Neil deGrasse Tyson, Timberland, Ron Howard, and Bill Clinton to name just a few of Matt’s favorites. You may even find a masterclass from a familiar sleep scientist! So if you're curious and have a thirst for learning,  head on over to masterclass.com/mattwalker and you will get a discount when you sign up.So, make your way over toMasterClass to take advantage of this incredible deal. And, as always, if you have thoughts or feedback you’d like to share, please reach out to Matt on Instagram.

There is no quick test that can determine insomnia. Instead, the diagnosis of clinical insomnia disorder is based on a set of clinical assessment and interviews. These center on three core features: 1) difficulties falling asleep, 2) difficulty staying asleep, or 3) waking up and not feeling refreshed by your sleep.  Furthermore, to receive the diagnosis, you often have to be experiencing these things at least three nights per week; and having these issues for three straight months.One meta-analysis looked at over twenty studies of people with insomnia or healthy sleep. It found far fewer differences in their sleep recordings than you would imagine. The insomnia patients did spend more time awake, and there were reductions in their deep non-REM and REM sleep. But none of the differences  explain the degree of suffering for those with insomnia. This mismatch can be illustrated by an extreme example. There is a rare variant or subtype of insomnia called sleep state misperception. It is characterized by a mismatch whereby the patient reports their sleep as very bad. But the sleep recordings show a different story. The recordings show that the patient has slept a full, normal night of sleep, but the patient will tell you that they felt as though they never slept a wink! Such patients used to be dismissed as having nothing wrong with them. Now, science and medicine no longer take this view, and instead, understand that there is a mismatch going on, that the patient has a misperception of their sleep, and they still require clinical consideration.So, that’s an overview of insomnia classification and diagnosis. Please note that Matt is not a medical doctor, and none of the content in this podcast should be considered medical advice in any way, shape, or form, nor prescriptive in any way.The good people at InsideTracker are one of the sponsors of this week's episode, and they are generously offering a special 25% off any one of their programs for anyone who uses the above link during the time window of this episode. InsideTracker is a personalized biometric platform that analyzes your blood and your DNA to better understand what's happening inside of you and offers suggestions regarding things that you can do to better try and adjust some of those numbers, optimize them, and, as a result, optimize you.Also sponsoring this week are those fine people at Athletic Greens, and they are generously offering 3 benefits for anyone who uses the above link for their first order: 1) a discount on your order; 2) a one-year free supply of vitamin D; 3) five free travel packs. Athletic Greens is a nutrition drink that combines a full complement of antioxidants, minerals and biotics, together with essential vitamins. Matt’s been using it for several years now, first because he’s serious about his health, and second, because Matt did his research on the science and ingredients in Athletic Greens and thinks scientific data that can be taken as ground truth.So, make your way over to InsideTracker and Athletic Greens to take advantage of these incredible deals. And, as always, if you have thoughts or feedback you’d like to share, please reach out to Matt on Instagram. 

Today’s episode is the first in a 7-part series on insomnia. Matt starts with a calming reality—insomnia isn’t a single bad night or a string of bad nights of sleep. In the US, epidemiological studies have suggested that insomnia disorder is as prevalent as the obesity epidemic: around 10-15% of the population suffer from clinical-grade insomnia, making it the most common sleep disorder. Indeed, one out of every two people will experience insomnia during their lifetime. It is therefore very likely that you or someone close to you is suffering from insomnia.But what is insomnia? There are perhaps different “flavors” of insomnia, although it depends on the clinical criteria used by different countries. One useful way scientists and doctors have thought about it is on the basis of three different features: 1) sleep-onset insomnia, 2) sleep-maintenance insomnia, and 3) non-restorative sleep. These features are not mutually exclusive.Clinicians often use the 30/30/3 “rule of thumb” to first distinguish the possibility of insomnia. The 30/30/3 rule means the following: 1) it takes you at least 30 minutes to fall asleep,  or 2) 30 minutes go fall back to sleep after waking during the night, and 3) that this is  happening consistently at least 3 nights a week.Insomnia is *not* sleep deprivation. Sleep deprivation is  defined as having the sufficient ability to generate sleep, but insufficient opportunity to get it. Insomnia is the opposite of this. Insomnia is the insufficient ability to generate good quality or quantity of sleep, despite having sufficient opportunity time to sleep.Finally, Matt points out that insomnia can be a standalone condition, or a secondary symptom of something else, for example, chronic back pain.Please note that Matt is not a medical doctor, and none of the content in this podcast should be considered medical advice in any way, shape, or form, nor prescriptive in any way.One of the sponsors of the episode today is a long-time one, our good friends at the athletic clothing company, Vuori. They, too, have a special deal for you all where you can get 20% off your purchase when you visit vuori.com/mattwalker. Vuori produces really good, high quality clothing, and they offset their carbon footprint 100%, both of which, of course, mean a great deal to me. So, if you like athletic clothing, and you wish to help the planet out, then check them out at vuori.com/mattwalker and get 20% off your purchase. Another sponsor of today's podcast is the biochemical electrolyte drink company LMNT, and they are very kindly offering eight free sample packs when you purchase any one of their orders at drinklmnt.com/mattwalker. LMNT is an electrolyte sports drink that I can fully get behind - it's created from the basis of science, and it has no sugar, no coloring, and no artificial ingredients – all qualities that are so important to maintaining your blood biochemical balance. So, if you want to give LMNT a try, just head on over to drinklmnt.com/mattwalker and get your eight free samples with your first purchase.  And, as always, if you have thoughts or feedback you’d like to share, please reach out to Matt on Instagram.

Today’s episode focuses on optimising your sleep. It’s designed for people who don’t have clinical insomnia but would like to fine-tune their sleep. Matt goes over five conventional tips, and five unconventional tips that may be new to you. The first tip is regularity—going to bed and waking up at the same time every day. Your brain has its own master 24-hour clock, the suprachiasmatic nucleus, which expects regularity. Second is temperature—your brain and body need to drop their temperature for you to fall and stay asleep, so the ambient temperature must be cold. Third is darkness—we need darkness to trigger the release of melatonin. Fourth is to walk it out. If it’s been around 25 minutes, and you can’t fall asleep, get out of bed, relax in another room, and come back to bed later. Finally, try to abstain from coffee from around noon and avoid drinking alcohol in the evening.Of the non-conventional tips, the first is this: if you’ve had a bad night’s sleep,  DO NOTHING. Don't wake up any later. Don't drink excessive compensation caffeine. Don't nap. And don't go to bed any earlier the following night. That explains the reasons why.The second tip is to have a wind-down routine. Your biology needs to wind down so you can descend into good sleep at night, so we should all find our own wind-down routine.Third is to stay away from naps, especially after 1pm, which is a bit like snacking before your main meal. The fourth tip is don’t count sheep. It doesn't work (in fact, it makes matters worse!) Instead, take yourself on a familiar mental walk. Doing this helps take your mind off itself and lets you fall asleep because you stop overthinking.And the ffinal unconventional tip is to remove or cover all clock faces in the bedroom. Please note that Matt is not a medical doctor, and none of the content in this podcast should be considered medical advice in any way, shape, or form, nor prescriptive in any way.The good people at InsideTracker are one of the sponsors of this week's episode, and they are generously offering a special 25% off any one of their programs for anyone who uses the above link during the time window of this episode. InsideTracker is a personalized biometric platform that analyzes your blood and your DNA to better understand what's happening inside of you and offers suggestions regarding things that you can do to better try and adjust some of those numbers, optimize them, and, as a result, optimize you.Also sponsoring this week are those fine people at Athletic Greens, and they are generously offering 3 benefits for anyone who uses the above link for their first order: 1) a discount on your order; 2) a one-year free supply of vitamin D; 3) five free travel packs. Athletic Greens is a nutrition drink that combines a full complement of antioxidants, minerals, and biotics, together with essential vitamins. Matt’s been using it for several years now, first because he’s serious about his health, and second, because Matt did his research on the science and ingredients in Athletic Greens and thinks scientific data can be taken as ground truth.So, make your way over to Athletic Greens and InsideTracker to take advantage of these incredible deals. And, as always, if you have thoughts or feedback you’d like to share, p<