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#221 ‒ Understanding sleep and how to improve it
“Sleep is the greatest life support system you could ever wish for. It’s a remarkable health insurance policy, it’s largely democratic, free and largely painless.” —Matt Walker
#77 – AMA #2 with sleep expert, Matthew Walker, Ph.D.: short sleep mutants, optimal sleep environment, sleep apnea, & rapid fire questions
Check out more content with sleep expert, Matthew Walker, Ph.D.: (April 1, 2019) Part I of III: Dangers of poor…
#48 – Matthew Walker, Ph.D., on sleep – Part II of III: Heart disease, cancer, sexual function, and the causes of sleep disruption (and tips to correct it)
“If there is one central, common pathway through which we can understand almost all aspects of the deleterious impact of insufficient sleep, it is…an excessive leaning on the fight or flight branch of the nervous system.” — Matthew Walker
#126 – Matthew Walker, Ph.D.: Sleep and immune function, chronotypes, hygiene tips, and addressing questions about his book
“It’s not time that heals all wounds. It’s actually time during REM sleep and dreaming that provides this emotional convalescence.” — Matthew Walker, Ph.D.
#47 – Matthew Walker, Ph.D., on sleep – Part I of III: Dangers of poor sleep, Alzheimer’s risk, mental health, memory consolidation, and more
“I think that sleep may be one of the most significant lifestyle factors that determines your risk ratio for Alzheimer’s disease.” — Matthew Walker
#127 – AMA #3 with sleep expert, Matthew Walker, Ph.D.: Fasting, gut health, blue light, caffeine, REM sleep, and more
“Could we think that sleep could now provide a contribution to this Horvath clock of determining your biological age? . . .I think it probably does.” —Matthew Walker, Ph.D.
#58 – AMA with sleep expert, Matthew Walker, Ph.D.: Strategies for sleeping more, sleeping better, and avoiding things that are disrupting sleep
“[Sleep] is like that master volume button on a mixing deck that you see in the studio. You can manipulate each one of those dials, or you can go to the far left and just move that one dial…and all of the other levers seem to move with it.” — Matthew Walker
#49 – Matthew Walker, Ph.D., on sleep – Part III of III: The penetrating effects of poor sleep from metabolism to performance to genetics, and the impact of caffeine, alcohol, THC, and CBD on sleep
“Lack of sleep is like a broken water pipe in your home. It will leak down into every nook and cranny of your physiology.” —Matthew Walker
#92 – AMA #12: Strategies for longevity (which don’t require a doctor)
“If you are interested in longevity, if you are interested in playing with your great grandkids, you want to prioritize muscle mass. Never in the history of civilization has a 90 year old said, ‘I wish I had less muscle.’” —Peter Attia
Alcohol, sleep, and stress: A self-fulfilling prophecy
This audio clip is from our sleep series with Matthew Walker, Ph.D., episode #126 — Matthew Walker, Ph.D.: Sleep and…