Yep.

For me its pretty much the same.

I can attest to this, only i am in reverse order of you 😂 i am quite a bit heavier at 225lbs righr now, when my wife and i got together i was 170. I workout so not all fat, but im about 30%bf. Recently down to 27-28% ish. Wife can attest that i syatted snoring when i gained weight, lol

Yes and how about the option for a big early dinner- I can’t fell asleep if my stomach is growling

Hilarious!!!

Coffee is the most prevalent drug in the world. But a very delicious drug. 🙏😁

it's normal to wake up between cycles most people just don't remember it

@@ns1extreme Exactly.

The sleep cycle is actually a wave of cycles every night. Up to 4 more more cycles of REM to Deep and back are the norm. waking up and recalling it are not normal, but waking up is kinda normal. this is why some seem to function on 4 hours of slep per night, or you can function on what seems like 2 hours of sleep followed by intermittent hours of being awake but eyes closed and "trying to sleep". its not perfect sleep but just being in this state is better then waking up in the most extreme cases such as 2 hours or less of total unconcious slep pedr night.

@@JTheoryScience Yeah I heard the same info on some of the latest episodes with Matt Walker on Huberman podcast. Fascinating topic.

That’s me as well and it’s annoying. It started a few years ago. I don’t feel tired though.

Thanks for the suggestion. Definitely on my to-do list of topics 😀

@@DrBradStanfield please including combined with methylene blue.

@@DrBradStanfieldsauna's as well please!

No he shouldn't. Nobody can afford Bryan his protocol. Just eat well, sleep well and move. The rest are details.

@@jozefwoo8079 Okay boomer

@@whyc2094 😊

I’m an AC⚡️DC fan but I’m not sure what they’d talk about.

@@jozefwoo807995% of blueprint can be done CHEAPER than the average westerner lifestyle. By doing the basics of what he is doing you will save money. Even if it was costly it is worth it for optimal sleep alone.

Wow! That's a gruelling schedule. Take care.

You can’t “disagree” with something that is a matter of fact. All you’re saying is that you BELIEVE you can have caffeine as late as 4pm and not have your sleep impacted. There’s no way you can support this claim without multiple A/B sleep study comparisons. You might FEEL like your sleep isn’t affected, but what you feel isn’t sufficient evidence. Even by your own logic, a 4PM consumption of 100 mg of caffeine with a 4-hour half-life would result in 25 mg of caffeine two half-lives later at 12AM. That would still be sufficient to disrupt your sleep, especially since the amount of caffeine in your system is cumulative and therefore likely to be higher than 25 mg (the 4pm drink + whatever you consumed earlier + whatever is left from the amount you consumed the prior day.) Even if you were somehow an exception to the rule, it would be such a rarity that it should be acknowledged as an extreme exception, rather than posed as a disagreement.

​@@OrlandoAponte I have been using Whoop for years as an early adopter to monitor my quality of sleep. I hope this helps. If you start consuming coffee at an early age, your liver enzymes adapt to metabolize it more efficiently, as well as your receptors for caffeine, get desensitized over time-similar to adaptive evolution. Cheers.

I agree with you, he literally said caffeine has short half life. I think 6 hours before sleep you should not drink coffee.

Key word in half life is half. For me, coffee after 2pm seem to affect my ability to fall sleep at 10pm.

​@@MyOrangeString, I meant the 3-hour limit is unrealistic; he could also say avoid coffee and drink mushrooms, etc.

It’s a stimulant, from what I remember

Don't treat them as rigid rules, just try to incorporate as many as you can in your life, even if you can't do them everyday

Nah.. People just don't like being told what to do, especially if the are told to do the exact opposite of what they are doing. People that already do most of these, won't look at them as rigid, but just a couple more helpful steps to a good night of sleep. The best way to adhere to a new lifestyle is to be open minded to trying new things... Once a person becomes open minded, they realize it wasn't the rules that were rigid, they were.

Rigid rules actually cured my devastating sleep issues and insomnia 😅 in fact it was the only thing that helped. Discipline and sticking to the plan, no matter the circumstances.

Okay guys, I hear sleep medicine doctors say this all the time, but whatever 😅 As someone with OCD, it is definitely true.

@@AislingDonohoe at the end of the day it probably comes down to the individual. Everyone has to find out what works for them. :)

The opposite of a dark dinner

Smaller and lower in calories. A big, high calorie, high fat meal can disrupt your sleep. A light dinner could be smaller portions, lower on the fat and sugar, focus on calorie low foods like vegetables. So a soup or salad, or roasted veggies or a yogurt could be options that fit a lighter dinner.

Agree! Too many clips and pics... It's not helping!

The mechanisms he mentions makes sense. I'm not sure if, without a study specifically testing it, it's best to just take the mechanistic advice until outcomes are produced, if ever.

​@@davidr2863 It makes sense but so often mechanistic advice doesn't pan out in the real world. We also know from many more studies that postponing caffeine to later in the day will impact sleep negatively for most people. Having a bit more effect from your coffee vs the risk of impacting sleep negatively. I think I made my pick. Anyway, recent studies are showing that caffeine's benefits to cognition are probably a net zero benefit as it slightly improves some measures but then impairs others. So all in all he is giving advice with no solid (and only mechanistic) evidence for something which could potentially give a very marginal improvement with a potential big drawback. What a waste of time 🙂