If you care about sleep then you need to hear this episode! I have listened to a ton of podcast about sleep and read about the subject. But I never heard the real story about what we actually know about sleep and why this is essential to understand when hearing advice from sleep studies. If you have ever been stressed by your sleep tracking showing you that you are not getting enough deep sleep or looking into getting a sleep tracker then this is for you. 

Martin & Dasha told me several times that I had to interview Chuck Hazzard about sleep and health optimization. Thank you so much for that. This changed some of my views on sleep as Chuck might be one of the most balanced and knowledgeable people about health that I have meet and at the same time extremely pleasant to talk with.

He is an ultramarathon runner and Vice President of Oura Ring which most of the experts say is the best sleep tracker on the market. 

He shares his own personal journey, what we actually know about sleep, concrete sleep tips, what is important when selecting a sleep tracker and how not to get stressed by a sleep tracker but get true value from it.  

Another important thing Chuck shares is how to navigate this complicated health space.

Find the podcast at www.growthisland.io or in your podcast app under Growth Island 

 

“Be your own scientist. You’re the best person to judge what works and doesn’t work for you. If it doesn’t cost you a lot of money, it’s worth trying. See if it helps and if it doesn’t, stop doing it before you invest big money. Do your own research. Talk to a lot of people. Don’t just trust the manufacturer.”

– Chuck Hazzard

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01:11 – Chuck shares how he became an expert in wearable devices, sleep tracking and running long distances

04:05 – How he became a test runner

05:25 – What a sleep tracker like the Oura Ring does and how the sleep study is done

07:54 – Interesting facts about sleep from a research standpoint

12:24 – Importance of deep sleep

13:29 – Determining the best time to sleep 

14:59 – How the Oura Ring tracks temperature and changes in heart rate

17:28 – Restlessness as a component of sleep and the factors affecting it

24:50 – Insulin load and how it affects your resting heart rate at night

28:07 – Explaining what chronotype means and relating them to the four animals in the book, The Power of When by Michael Breus

32:43 – Number of hours of sleep Chuck gets and shares the gadgets that help them achieve a good sleep

35:46 – Other routines and gadgets he uses while sleeping

40:05 – The importance of eating meals in a day

43:29 – The resources Chuck goes to when he wants to learn something new

44:30 – His advice on choosing who to listen to

47:13 – Where people can follow him

47:52 – Final words from Chuck

48:38 – Wrapping up the episode with the last question from Mads to better understand REM sleep

FINAL RECOMMENDATIONS FROM CHUCK:

1. Be your own scientists.
2. Just try stuff. If it doesn’t cost you a lot of money, it’s worth trying. 
3. Do your own research, talk to a lot of people. 

PEOPLE MENTIONED:

• Ben Greenfield 
• Matthew Walker
• Jack Kruse 
• Ali Watts
• Jason Fung
• Michael Breus

RESOURCES MENTIONED:

• The Power of When by Michael Breus
• Why We Sleep by Matthew Walker
• Listen to Joe Rogan’s podcasts
• Oura Ring
• Zeo
• Garmin
• Kickstarter
• ChiliPad
• Ooler
• EarthPulse
• Natural Calm Magnesium

CONNECT WITH CHUCK HAZZARD:

• www.chuckhazzard.com
• LinkedIn
• Twitter
• Facebook

CONNECT WITH MADS MISIAK FRIIS

• https://growthisland.io
• LinkedIn
• Instagram

Join Mads and the uplifting community of Growth Island as you search for strategies, tools, and blueprints for a meaningful life!

https://growthisland.io/

I got a medical doctor who is at the forefront of health optimization medicine. He is also an expert in integrative hyperbaric medicine. And you might be wondering what the …. is that? Well, that and what some of the top consultancies, executives and tech companies are doing in Silicon Valley to get the edge is what you will learn about in this episode. 

Dr. Scott Sherr is the Founder of Integrative HBOT, a worldwide consulting, education, and advocacy telemedicine practice. He is also the COO of Health Optimization Medicine (HOMe), a nonprofit education company that is using a foundational approach to shift the conversation away from illness and into health. Dr. Scott also has the first HOMe clinic in the US-based in San Francisco. 

I got Scott personally recommended by great people such as Dasha and Tim. So really excited that I got a chance to talk with him and learn about health optimization medicine and nootropics. 

On today’s episode, Dr. Sherr also dives into the benefits and limitations of hyperbaric treatments as well as the expected results, how this therapy is helpful to treat a wide range of disorders and diseases, and how it positively affects patients with other conditions, including traumatic brain injuries, chronic pain, ulcerative colitis, reflex sympathetic dystrophy, musculoskeletal injury, stroke, and many others. Tune in and learn from Dr. Sherr’s health optimization expertise.

“The key is a foundation for all of us, in our own health. Then everything else is the icing on the cake to some degree.”

– Dr. Scott Sherr

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01:44 – How Dr. Sherr got involved with Health Optimization Medicine and especially into Hyperbaric Oxygen Therapy (HBOT)

04:00 – What is HBOT and what certain diseases, complications or injuries it can heal

09:45 – Bringing the hyperbaric oxygen technology to more people

10:50 – HBOT sessions and how it works to heal acute injuries to chronic long-term injuries or diseases

16:00 – Soft (portable) chamber versus the hard chamber, their prices, which is suitable for neurocognitive diseases plus how HBOT can also help with jetlag

19:22 – The importance of foundational health and how Dr. Sherr utilize HBOT

20:16 – All about Health Optimization Medicine (HOMe) 

26:10 – The three tests for the basic HOMe program and how to build a true foundational health

30:00 – Food sensitivity tests to improve your health – the regular IgE and the controversial IgG4

34:50 – HOMe’s mission and Dr. Sherr’s advice to feel better fast

36:51 – Nootropics and what you need to know about caffeine, nicotine, e-cigarette, and vape

40:05 – Blue Cannatine– a synthetic nootropic drug that is good for your health 

45:44 – The key to creating your own health journey

46:48 – Why sauna is one of Dr. Sherr favorite biohacking technology and his other health routine

FINAL RECOMMENDATIONS FROM SCOTT:

1. Have fun. Enjoy life and learn a lot in the process.
2. Enjoy your failures because that’s where you learn the most.
3. Always starts with you.

PEOPLE MENTIONED:

Dr. Dom D’Agustino 

Dave Asprey 

Dr. Ted Achacoso

Tim Gray

RESOURCES MENTIONED:

Health Optimization Medicine

Troscriptions – Blue Cannatine

Oura Ring 

Sunlighten Infrared Saunas, Detox and Relax From Home

CONNECT WITH SCOTT SHERR:

Instagram 

homehope.org

home-sf.co

integrativehbot.com

Facebook

Facebook – Integrative HBOT 

www.hyperbaricmedicalservices.com

www.oregonHBOT.com

CONNECT WITH MADS MISIAK FRIIS

https://growthisland.io

LinkedIn

Instagram

Join Mads and the uplifting community of Growth Island as you search for strategies, tools, and blueprints for a meaningful life!

https://growthisland.io/

Poop test also called gut microbiome test seems to be the new black in health optimization From discovering what to eat, helping with IBS and so many other things. I, therefore, took a talk with Sofia Popov who is a microbiome scientist. She is also the founder of GUTXY which is a company that helps people figure out how to incorporate the latest scientific findings on the microbiome into their daily lives. In this podcast, we go through some of the latest research, how to use it, my experience with microbiome test and how a startup like Zemedy also focus on the microbiome for IBS.

“Gut is the pivot – the start of everything. And if you look at it more holistically, it is very central. If you are not digesting properly, other areas of your body aren’t functioning equally as well. It is key for everything.”

-Sofia Popov

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O1:20 – Sofia talks about how she got interested in studying more about the human microbiome

04:08 –  The importance of the first 3 years of life in the foundation the gut microbiome

05:58 – Getting microbiome test and knowing your microbial signature: the key to better understanding health and nutrition

07:58 – The role of probiotics and prebiotics in inducing gut immunity

10:59 – Microbiome test: how it is done and what it tells you about your health

15:12 – Determining your healthy bowel, an overview of the Bristol Stool Chart

16:41 – Irritable Bowel Syndrome (IBS), how it affects the gut-brain axis and how taking  a microbiome test can help to solve it

22:19 – How GUTXY’s microbiome program helps individuals get the proper intervention after getting their microbiome test results

27:00 – Food to optimize your microbiome: Sofia talks about the different microbiome friendly foods  

29:00 – How the Microbiome changed Sofia’s perception of having a healthy diet and restoring your gut

30:50 – Fermented food and its beneficial boost in getting good bacteria

32:47 – Microbiome and depression: how do they correlate?

33:56 – Sofia’s advice on becoming the best version of yourself

FINAL RECOMMENDATIONS FROM SOFIA:

1. Eat more leafy greens.
2. Focus on being mindful.
3. Believe in yourself.

RESOURCES MENTIONED:

• Book: Missing Microbes
• AmericanGut

CONNECT WITH SOFIA POPOV:

• GUTXY
• Linkedin
• Instagram
• Twitter
• YouTube

CONNECT WITH MADS MISIAK FRIIS:

• https://growthisland.io
• LinkedIn
• Instagram

Join Mads and the uplifting community of Growth Island as you search for strategies, tools, and blueprints for a meaningful life!

https://growthisland.io/

Martin Petrus and Artur Paulins are both Wim Hof Method certified instructors and teach different breathwork techniques around Europe. They share some of the latest research and very concrete techniques for breathing optimally whether you’re an athlete or looking to improve your energy and health.

Shownotes:

0.40: Artur’s journey into breathwork

1.03: Martin’s journey into breathwork

2.40: Why breathing is important

5.50: Whether you should breathe through your mouth or nose

7.08: How to breathe when doing high-intensity exercise

10.12: Good techniques for breathing

11.20: Diaphragm breathing

13.20: Technique for breathing after an exercise: Legs up against the wall

16.30: Is breathing in slowly and breathe out slowly really such a great technique?

20.40: Tips for holding your breath longer

22.30: Wim Hof breathing

27.05: What to do when you work in an office and hardly move

28.18: Breath light technique

32.02: What to do when breathing through your nose feels hard

34:00 Duct taping your mouth?

36:03: Artur’s other routines for being the best version of himself

37.25: Martins other routines for being the best version of himself

38:02: Tips for getting the most benefit out of a sauna

39.30: Cold exposure

44.30: Box breathing

Links to selected resources:

https://oxygenadvantage.com/

Links to people mentioned:

https://www.wimhofmethod.com/

Links to references and studies:

Oxygen cost of exercise hyperpnea: implications for performance: https://www.ncbi.nlm.nih.gov/pubmed/1601791

Suffocation and respiratory responses to carbon dioxide and breath holding challenges in individuals with panic disorder: https://psycnet.apa.org/record/2006-03151-011

Transcutaneous carbon dioxide application accelerates muscle injury repair in rat models.: https://www.ncbi.nlm.nih.gov/pubmed/28210805

https://en.wikipedia.org/wiki/Central_governor

The effects of nasal breathing on exercise tolerance: http://eprints.uwe.ac.uk/7545/

Nasal nitric oxide in man: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1745376/

Physiology and pathophysiology of blood volume regulation. The Spleen: https://www.ncbi.nlm.nih.gov/pubmed/10175155

Ventilatory control in the athlete: https://www.ncbi.nlm.nih.gov/pubmed/5538798

Effects of prolonged physical training on ventilatory response to hypercapnia: https://www.ncbi.nlm.nih.gov/pubmed/3269045

Spleen volume and blood flow response to repeated breath-hold apneas: https://www.ncbi.nlm.nih.gov/pubmed/12819225

Increased erythropoietin concentration after repeated apneas in humans: https://www.ncbi.nlm.nih.gov/pubmed/18097682

Final recommendations from Martin and Artur:

• Martin: Do some kind of breathwork. A simple way can be box breathing which is used by navy seals and athletes
• Artur: Use the Wim Hof breathing followed by a mindfulness and awareness practice

Links to Martin and Artur:

https://www.instagram.com/martinpetruslondon/

https://www.facebook.com/nicecollectivelondon/

https://www.instagram.com/arturpaulins/

https://www.nicecollective.net/events-1/wim-hof-method-copenhagen-by-artur-paulins?fbclid=IwAR2Crbu_PaMWH8p9ypPj9UpogtS6FwtoLKsu3aRrVAK_JMIvq6Q-I-XCTlc

Olli Sovijärvi is a medical doctor and biohacker. He is co-author of “Biohacker´s Handbook” which a new book on biohacking with more than 1500 references. He is also co-founder of Biohacker Center and Biohacker Summit. He shares why he got into biohacking and how you can improve your deep sleep. He was also so kind as to provide a discount code for his new book. Just type “10OFF” when checking out. I don´t get an affiliate for promoting it but the book is fantastic. I can really recommend it!  

Show notes:

2.20: Ollis story from being a medical doctor to leaving the established system to finding a better way

5.05: Going deep into deep sleep

8.05: Genes that have an effect on your sleep

10.00: What DNA test to take

11.10: What to do to get good sleep

12.50: When to get your blue blocking glasses on

14.36: What temperature to sleep in

16.16: EMF and grounding

17.50: Ideal time to do sauna before sleep

21.10: Infrared sauna vs normal sauna

21.45: Difference on sauna that burns wood and runs from electricity

24.55: The nutrition and supplements that works well for sleep

30.22: Eating once a day

36.30: How to track sleep

49.40: How meditation can be key to better sleep

50.40: Honing before bed or not

52:29: Kiwis before bed or not

Final recommendations from Olli:

Be curious. Become the master of your own health. See yourself as an experiment.

Links to selected resources:

https://www.instagram.com/biohackingbook/

https://new.biohackersummit.com/

https://biohackingbook.com/

https://biohakkerit.fi/english/

Links to Olli:

https://www.instagram.com/ollisovijarvi/

https://www.facebook.com/Olli.Sovijarvi