El Podcast de Marco Antonio Regil - 143 - Cómo dormir rápido y bien

Episode Date: November 30, 2020

La falta de sueño es un problema que están viviendo muchas personas en todo el mundo y si tienes problemas para dormir, esto puede estar afectando tu forma de comer, tu rendimiento físico, tu productividad y tu estado de ánimo.  Para aprender a cómo dormir rápido y bien, esta semana en el podcast nos acompañan la Dra. Elisa Sacal quien es coach de sueño y da acompañamiento a sus pacientes sobre la importancia de dormir bien y la nutrióloga Carla Zaplana, una de nuestras invitadas consentidas del podcast, que nos habla sobre cómo lo que comemos afecta nuestra calidad del sueño.    ¿Qué puedes aprender? ¿Cómo afecta la falta de sueño a tu cuerpo y a tu mente? ¿Por qué existe un círculo vicioso entre dormir bien o mal y la alimentación? ¿Qué hacer y qué no hacer antes de ir a la cama para tener un sueño reparador?   Sigue a Carla Zaplana en sus redes sociales: Website: carlazaplana.com Instagram: @carlazaplana Facebook: Carla Zaplana Nutricionista   Sigue a la Dra. Elisa Sacal en sus redes sociales Website: elisasacal.com Instagram: @dra.elisasacal Facebook: Dra. Elisa Sacal

This theme has been paid and has come up. You see that you can't do you're about your

and you're about your and you can't do you're because you're thinking or you're not dorms

well during the night but during the day, you're doing you're doing all the night or

you're going to be a problem and you're not you can't get to do you're to get a

but you get yourself and you're getting to because you're doing but not you're

you're going to news. That's a problem very common and of that this podcast. The theme is

how to do you know about about episode 143. Comeensamos. The podcast of Mark Antonio Regil

is a production of RGL Entertainment and all his rights and all those things and I

want to give the very much to the Dr. Elisa Sakal that is

medical in the medicine integrative with speciality in medicine

functional omeop Tia and Consultor of the Sueenoy of the Swin'Eslip Institute for America, Latina and Spain, and a member of the Academy Mexican of Medicine

for the Dormeer. Hello, to Acapulco, from Acapulco. Hello, doctora. How is this? Hello, how is that? Much of being

to be here. Mark, much thanks for the invitation. Equalment. And we're going to Peru, to the Peru to get to Kusko.

Our very very carla Zappa, that, as you know, is nutritionist professional, graduated of the University Ramon Lul in Barcelona,

Spain, and that has also a series of certifications, one of them in coach of health holistic, medicine aryuvetic, and also

alimentation vegetarian, so that the two have passed no-se-cant- hours desveled, justly,

for a little to pass. For a little for the examines. Carlita, how are you welcome to another time?

It's a pleasure. How is we're doing to be with you, Mark, and with the doctorate. I mean,

I'm going to, you're doing because I when I've been when I'm normally doorms well in times

difficult in these times of that you're in the cellular connected. Doctor, tell us, you're doing

and how much people do you doorms of the problem or the sun? I in general I'm well

I'm well. Confieso that also is an area in that I'm a little of stress.

There is where first it's a real real in the but I'm very very

conscientious, and I'm I'm very or practico my noches and I do it, like if were the base of my health. And there are much people in the world, with base in your knowledge, that has problems

to doorm? Yes, it's estimated that 30% of the population no doorme what they need to dream. It's a terseo of those people. The quantity is every major, and, and, the consequences of not dorm, we're seeing in different areas of the well-estat. Well, and there are no

not so obvious, but we're going to talk to talk about this time. Carlita, you're expert in alimentation, But I'm but you're You doorms well? I'm doing. I'm part of this terseo. Now, right? Doctor, that no, I'm not, I'm going to be able to work. I'm not, the that one has been accumuling. Because, of course, it's super important. And now, I'm going to share the claves that I'm putting in practice, no, because no, no,

No, I'm not I'm not doing well. I think we're very moved. This year has been very moved. And we, it's a lot, much rato thinking, no? And, over all this, they're active in the moment of when one when one's put in the camera and the eyes start to be able to be more

than during the day. There's a relation direct, no, doctor, with what we come most and the form in that we're living, a more than the part psychological. For that, Karla, is here too. It's a reality. It's a relation bidirectional.

Not just the form in the way that you're in the way you know how you know how comes also also it's

it's very virtuoso this circle or it's so you decide in what you want to you

want to be you know about you tell us your because you don't do you you're

stressed you're you're you're you're saying you're thinking in the work

or why don't do you're has been time of much time of much work

internal that's removed much things but even I'm

also I'm in the worries of the or preoccupation with that illusion I have

like I'm like a lot of enough I'm in the night I'm very very nocturna

and in the night it's me active the brain I'm yeah it's like pa it's when

I'm when I'm when I'm when I'm to write to do to do to do to writearting

or to readacted or to do you get the inspiration so this this is

very common no is very common, Doctor. The fact that in the night, we're very active, viewing, checking the cellular, writing 20,000

things, but in the morning, it's the 7 of the morning and we're a day and not you can't get just because not dormiste

well. It's that just what what is that we're, is that we're being being a both,

we're being bombarded for this series of applications, of the services, and it's difficult

to be done designed to capture your attention. So, that's

a co-e the CEO of Netflix public that's a major

enemy is the dream of the person. He has to do you

doorma for that so get and enganching and so the

algorithms are designed for that you see you're using

and you see you don't just not just that you make

that you actually you actively you have to have to

the manage of devices electronic, because today are doing a problem and if not conscientently

those freens, they're not going to stop. This is the major enemy. This is the major enemy.

I feel like, even knowing, the force of the power of the power of

before the to be able to before not to have to the light. It's that all those messages,

all the all the pictures, all the pictures, no, two minutes in Instagram, no,

you pass, the two pass a 20, and without and then you know, and then

it's a little bit of what, and if you get a lot, if you're doing it, it's an addiction.

Because you know, that the same thing that you see that's, what more really,

what more came, what's going, a more the person that I like, it's a

way, there's other, there's options or a lot of a lot of a lot of a party,

or a t'cern or a perrito or a person things graciosas but

before we to pass us the problems and obviously how solution those, doctora, from the

point of the point of medical psychological, what are the consequences for that we're going

to do you because it because it is the problem, what are the consequences what is?

What are a person that says I want to have a financial I want

to have a good relationship with my family I'm want to make a

work, I'm want to create, I'm want to with the human

when you when you're doing. The dream has impact not just a level physical, which is what

for many is a little more obvious. The effect can get to be a level mental and a

level of mental, about about about something something is that we think we

think we consider that it's a part of the pillars of the being-estar in general

you can you can clavart much in the nutrition, much in the

exercise if you you know you can you have to you can't

you the is the pillar more old-old and the most subestimated and the most can't

hack-eat, the more you can't get to modify and you're going to have results inmediate,

both at level corporal and at level mental. At level mind, it's met much with

things of memory, we're doing a detox cerebral, right we can't talk to

one of these things, in terms of humor, the how you have this

sensation emotional of being of the irritability, is determined by how you're the night anterior.

The control of impulses, imagineate, for example, in all the population adolescent, where the control of impulses is a lot of important, is determined in great measure for how you're doing. And at level physical, not only affect the appearance physical, because the dormit is the

best remedy anti-embegisement that we have, the hormona of the swenna, the melatonina, is the that you give an appearance of to be not. Also, it's,

it's, you're much more propens to to have over-pessor to have over- many ways that we're

about about that's a health cardiac, the fact that that's if you're that's that's

that's determined by the hormones and for the modification of signals vitales

that you're in the time, your system immune, today, pillar fundamental for

the health, the fortaleza of your system immune, depends on how you're doing, and a little bit more

advanced to this system immune, if not you protect adequately, not just it will condition to have to have infections, but also that can't be predispone

to have cancer. And all this, for the theme of epigenetic, no, that finally we have more or less than

the notion of how it's our genes, that if we have a certain predisposition genetic, because a

mom, or a generation around, they've had cancer of pulmon, cancer of mama,

well, you have in your genes. But the fact of that's exche that's a

fact that it's a epigenetic. And are all the form those things, the habits that you

do you do that's or those genes be present or they're and the time.

And the one of those habits that you can modify to be so that can't

be able to get positively or they are to learn the genes

for cancer, for before let us let's let's let's ask,

the nutrition. I have noted but you know, because I don't be a science for the world, you have not yet, when I'm notated, when I'm doing, I'm not going to be more, come more. In some way, my body wants to come, and then

I'm more and doormo the world. So, it's a circle vicious of dormer mal and eat. I'm the only person of the world that happens for that? No, as you said, it's a regular of three. When one no, no, when one

no, doorme well, then it's not energy, what does do you have

to be in the way, and the food, but what animals? Alimentos that are

really in caffeine, elements that are really in other than other than they're

doing is to increase. A cafe. A example. And if you have problems of

a time, at this time, but it's so what most you do it more to

make things that they maintain in the and it's been not only the caffeine

but the sugar, how stimulates and how it'spirm the fact of masticar also it

maintains like the system digestive and you get the system and you're eating up

hours to maintain you're to make you so once once

if you also you can you eat food more more

processed this this will to require more energy in your system

digestive with or which, even you are to get to get a and you

think you're not the other of the problems of the insomio if one one comes too,

you can do you do you do so to do you your body is to do

your so you don't do you don't make that's not and another

I think that we have been in other occasions also it's in the

night when the organism is repara when it seems

we're we're we're in our our body are passing millions of reactions bio-chimic to regenerate

all what has done during the day. We're reparation our tissues muscular, it's the mechanism

natural of depuration, that's recoges all the society, and for the first hour of the morning,

when to get to the to in the we're in the vintre, because it's in the

night that we collectamos all what our what our needs to get to the

If not is so, it's so it's accumuling retention of liquid, retention of

toxins, with what you're you're in you're in the way, that's the

way to do that to get to your practice spiritual, to elevate to show

at the time to be to to be to be to be and, oh yeah, no,

no, no, no, not can't do you, do you, do you, do you,

do this You're not dormied and mal-combed. No, no, no, no. Dorming not is to spend time, it's gain time. Exactly. We're going to do a pausita and we're going to go to talk about

to the hormones that is interrupent and all the short-circuit and how to doorme-mall, definitively, it will be a up to your quality of life. One pausita and continue us.

Before to continue with the podcast, I want to say that I was that I was that I was thinking that the people that that's allie ahead, that the

people that that were that was overponial a crisis like we're that we're the people

that was the people that was the programation mental adequate. For that's we're the podcast

every time. But if you want to you want to I'm, I recommend that you

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send us a class gratuit that hundreds of millions of people have done

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discover you what you tell you know, that the stories that you can't are things that you

can't be things that you can't help you to help you to find out the difficulties that we're

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How do you do not. Well, bien, well, here's the doctora Salcaal and Carlita

Zapplana, expert in nutrition, expert in medicine and in a and in a way, and we

were, we're, we're seeing this connection between the alimentation and the doctorate and the doctora

not talking. I remember that the first time I was the first I'm a state passive. It was just a gymnasia

where me said the the trainer, here at the gymnasia we're going to get to a muscle,

to get it to do, but in the night in the the sunno is where you going to you're going to

your body, it's going to be recuperer and the the time. The

the swing not is passive. The Swear no is to spend time. Exactly. And a good

proof is what what happens hormonal. Because here we can talk about the thing hormonal, the time

to doorming mal and it's a lot down, importantly the libido, the energy

sexual, and it's not you know constructs muscle, because just the

is going to get to testosterone while you're the the testosterone

is they're never while you are in the time

to be more in Borda, there are three hormones specifically that are regulan at dormit. One is a grelina, that is the hormone that you make sense, ambr, and when we're not, it's a hormone that's a person in the intestine and that actua in the

Cerebrose. So, if you comest, you doves, you do that is a sensation of pleasure, and when do you're not, it's eleva the grelina, then you have more appetito and more ganas to eat, and a pensive combination is that a segregation of hormone that's called leptina, which is

an hormone that is a hormone that is produced in the cellulas and that does that sensation of that's a

feeling that that's the that's the that's the way, so you know, then recente to have been

all the time and also, and also not is the food of the more sanos, protein

and equilibrium, no, because if you don't you're not you're not doing, the person,

that's in alert, of that you are in risk, and then what you need to

more energy more rapid. And that's that's you can't use you're in

good indice glycemic, with the way in the way in the way that's the

way you're not, the recipe of the cortisol, that will elevate your glucose. So if

you have problems of glucose, so you're to be to be going to this elevation

of the cortisol, a sensation of an anxiety, all the day difficult to control.

Yes, and it's like I don't do to do to sleep and me levanto to refri to see

and see what I'm thinking that I'm going to help to give a little bit of a little bit of a cupita to

for that's my dear Carlita, this not is good know, count us because there's cycles. I think

that we have comeed much and of a repent to get us super-cansados obviously when we

eat our moment in our system digestive, the the body is quiet, now no can't

to go to to the way, now you can't be super active, now you have to

get to in the sofa to be able to be working to get to get

and get to get all that and it's a priori when you

you're you you're you're you're a other you know

you not you don't you know you know you're not you but your

work so then you try all all these all

these the the cycles, no, or the cycle, the biorethm of the body, we're prepared to be eating when the sun is more active, more potent, and we're prepared for not to eat and start restancers when we're at dusk.

For that the food more, or the food or more abundant, it would be the we're the one of the three of the afternoon. And in many cultures Anglo-Sajunas, then the most abundant is like more in the time, six, seven. But really, well, if we do we apply a little

to the cycles, to the biarrhythes, or also a little bit of the medicine and urbeda, the sun, no, we also we also have a soul in our body, which is in our acne, our food digestive. And it's when the sun is more active

is when the sun is more active, and it's when more rapid we can't dogering and more fast it's not. When no there's soul, our metabolism also disminuue and our digestions are much more lentas. For that's a good

easy to get a time, and more light. So, that's of the cenitas in Mexico, in Europe, at the 10 of the night, not is the most acosageable. Well, also, doctor, I've

seen in your Instagram that you've been many times that the ability of the Cerebrough, correct me if I'm, if I'm, if I'm, can't get to be to be to a 40%

when you're not you're doing well. So you're saying, is that I'm I'm going to work for being more productive and not I'm not

doing. What I'm doing is that I'm doing so much in the memory the brain the brain the brain

is the encirgated to recopilar information for the information by the time when you

when you doms all that information is going to get to and also it's

about the importance of the edition of these memories is that if you

you or with the amuada, has all the, the, the truth because when you descans, you're going to

keep to get a little the pressure of a phase of special, you're going to do you know, you're going to

have to conserve and what are the records that are the time it's so, that they're

in, for example, in soldiers, for example, in soldiers, that were having lived a situation

very stressant and they're immediately then immediately after, they'd get them to have indices much more altos,

of stress post-traumatic and sequela much more important to be able emotional than those who not were in that they'd

be able to do you know what is what we're doing, you know, you know, you're a movie of terror,

a series super-stressant because probably your brain you're going to be and also not just a

memory, but also at level, a level, a level, your, to do, do,

do you, do, do you, do completely permeable to receive that information. You will be

to make more alert, it will be to make your concentration more nifted that you can really concentrate

in what you are trying to learn, like if you affect to your bandeja of the end.

So, do you do more productive. Dormir well, me make more sexually

and do more, me help to do you to learn to do do you can be a better

a better a better more more than do more to be to be a practice

spiritual more grand. Dorming well, me will permit me to be more intelligent in my retos and relations emotional with children, friends, family, a couple, whatever, whatever. Also, the dormer

going to be a lot of plasticity is like this capacity that has been the neurons to reorganize, to connect us with other neurons, to create new ways for that you have a better

organization, more creativity, and in general, much more of the mental. So, if you want to get plasticity, because you

learn something new because you want to create, you need to sleep and also, I mean, one last thing, but it's of the most important for me,

when do you're you're basically a detox cerebral. When the Cerebrough 20% of the system lymphatic which is a system

that eliminates the things, like if you're doing maintaining, is 60% more effective at the dormit. And so, that the people

that doormen less of six hours have much more accumulation of certain proteins toxic that the day of the morning can get to

get a dementia, Alzheimer, and the other degenerative. Carlita, you know the eyes of the eyes of the

question. Yes, yes, no, totally of this, no, so, they're accumulant some,

some, some proteins that can then get a level of the system nervios, and that's,

also, retention of liquid, retention, inflammation, all this, but if I wanted to share, and I can

I just that you said, at a level a little spiritual. Of actually, spiritual, we can give many definitions and many interpretations. But for me, the spiritual at times is that kind of doesn't mean, but it doesn't mean, like the love, no, because it's

and we can't perceive. I did, like, a month, more or less or less, I did a month of depuration in many levels, but over the technology, no an or not telephone, imagineate, no Instagram,

no, not you know, emails, no WhatsApp, no, nothing and it was brutal you can say that I'm there's

I'm very very well and I have some some very clear very

very clear and and there is where is where is that many sometimes

sometimes we're and when we're we're we're and they're in that

silence is in that that that's that you you're

many you're not we're not we're not and there are many aha moments and,

and also it helps that when you're more more clarity and you can retain or

you can record practically the the dreams, so it's very well disconnecting of the

and not to use, and also to have a limitation very very very time.

I'm I'm going to what you're saying that you much reason and

there's another there a part physiologic that that with the way and the humor.

And I like to always explain it, because it's a much transcendence. We have an area in the Cerebrough that's a migdal. And it's the area that responds to the ira, the enojo, when you have a situation of emergency, that is the that amplification. And when you doormes well,

this amygdala is also 60% more sensible. We, we can amplify all the reactions. And for the contrary, the corteza, is the that is the subprime, the, the, that, the, the, the does

how comportartart appropriately, how to help to help, to control the humor, is not in a manner

adequate. So, there are many things. The result of mal-dorme with respect of the

brain, is that you have a more depression, you're more to the humor

pessimist. The being a person a person, a very, so, there is so there's

a studio that me I'm in where they were images that

detonable to do you and they and they show them for example images that could

get to get to a ira or rabia and they median in resonance magnetic

what was the response of the and they did you know that

that people that were that was that exactly they're

exaggerate that those reactions that exactly imagine if

all the people or the 30 percent of the population is

dormiened and we're having amplified these reactions, how are going to start to be

the relations human and the decisions, it has has been transcendence in the

whole humanity. Before, before, let us get us and then the people,

because obviously the people, well, you know, I'm got I'm

there's I'm know, I'm what I'm do you do you? How many

how? Counts the time? Four. Four. Four. And what are the

hours most important? Because I I've made that not is that only you're only

that's only the hours in the time you're very different the people that people that is morning for the work

what are these these steps and what are the hours clave in that are the cycle of the cycle of

so basically in two in a phase that's not more and another

that is with movements oculares rapid that is where is where the renovation to

where we're we're we're not we're we're we're part cognitive, of attention, memory,

language, and the part physical is, is a bit, in three. Phase one, which is the phase in where you are you're getting dormido,

phase two, is a new when it's a little bit more your temperature corporal. This is the that's a

time when you have seenado too because the temperature not can't get a time.

The phase three, the phase of the phase of Deltta, also is the suns more profound that

there. Here is where it's where it's also the pressure arterial, and for so the people that who doorme really

profound, their pressure never a way to be to get to be back to be a and then as while to

keeper's elevated, but imagineate, the day, it's even a lot of the hormone of the growth that's a

that you make to start very, well, so here is where it's where it and how's hours and

in what moment, basically, between seven and nine hours for the 95% of the population is sufficient,

less, the is that it's a little bit of people have a mutation that's a lot of time to be able to we're not even about the 1%

to the population so you know, no, you're going to you're going to that you're that person, more well,

you know, you're going to do more 7. And the best of night, because it's when you're more

liberas melatonina that is the hormone of sooen. So, every hour you're you're

before after you night, many authors say that it's that's

it's a time it's the time to be the 10, 11 of the night than to the first of the

time. So, not it's the same to the night at the night to the night,

at the six of the morning, for example. No, no example. Okay, we're going to

a pauseita, but you kept up a little commentate? Carlita, until let us

talk to Carlita, until you just this, when we're when we're about we the or hours nocturns, the

alimentation, here also to adapt to adapt to do you know, infermeras, persons who work in

fabricas of a cadena continual. The alimentation affect a lot also. Let's talk about that we're

about solutions, of the questions, of things that we can practice, include to the people who

work a time or that work very very time or what to do when I'm going to

be going for a stress terrible, for a crisis, how I can do I can

do you know, I know no can solution everything in a podcast but the more practical

that we can for the doctorer, no, man, oh, there's one some of five

consults and carlo and he's and eight sessions of nutrition but we'll we'll be the best

we can't do you do this a pause. Today we we're we're just many people

in the family to get your dreams. The course of Mark Antonio

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this moment, still there's still for time limited. In the ultimate segment of this podcast, how do I'm too with the Dr. Elisa Zaccali

and Carlita Saplanna. Let's come with the good questions to start the podcast. We need the last minutes

to give them and give us practical, of what I do I do to do do I do. I have some consignito that I'm not

that I'm on the internet that are circulating no see what are things, what are realities, but let's

start with the alimentation. Because the food is a lot before the hour of to get to

to do you. Mark, I think we think we start with the time with the first

trapito. The peccado of the coffee. The first a good. Okay. Let me talk about a little of the caffeine. No is

a peccat. No, I'm a satanized. Simply, use us them as intelligently. The caffeine is an activator. So, mechanism of action is blocker a, a, um, a chemico in the brain that's called denocina,

which is the that you make sense, cancance. If blocka these receptors and you know you see the canstance, not really that you're can't get used, simply not it's not

it's a time, and the caffeine has a time of elimination, say, we're more or less eight hours,

but not it's like it's that it's not quite, it's in eight hours it's not

only the only the minute exactly. Exactly. So, no, no, and it's

that's that only I'm just that no, because it's into your body during this time.

No, eight hours? No. And, look, there, there's people that's not

really a problem, and every kind of kind of knows clinically how what you do the caffeine.

To me, for example, me take a coffee, me give a palpitations, anxiety, me put a total temblorina, the metabolize very bad, especially if

comes from the tea, when it's not a matter, not a matter, because the quantity not so, if you do it

can't, or you're just you're just you're having problems to do you, the ideal would be

that suspends the caffeine a little to make to get a while, can get to get to

get a the pain, of the heart of the heart, but that you're going suspending and

be a question, if that's sure, or you can simply do you recommender to

consume it in the morning, that not you passes to the last time that you get to the

last time, you have been that much that's not you want to you, you want to to get to

the people, and I'm to say, I've got to be a minute or a day or a lot,

and the chica's a coffee at 10 at the night and I do I do, I'm very, like, or the DECAF discaffeinated? What, what do you do you know, what do you? I think of Caffeinable, they're cut them part

of the caffeine, but it's there, okay, yeah, well, the, well, the, the timech, that now, also has put much in ahoja, and much more, even, also, also also, it's a lot of tea, than the tea, in principle, well, it has less quantity of teina,

no, in the tea, you're taking the tea, so on the te-macha, So, it does much energy. We have to vigil with any other beer stimulant. And we can also also that the alcohol

to help to relax. A cupita of wine, Echilita. Yeah. You at a tont. You're a tont.

You're going to do not. No, really, in your body, at the time, the hours

that are going that's going to get to be that's not, like the fomar, the nicotina seems like to be

relaxer the moment that you're fomando, because you're respirations conscientious, and you're

inalando and the respirate constantly you know, it's not to relaxate but the nicotine

to do you do that's time and that's not that's not to help you know. Okay.

In quite a bevvvvvvies so, then the tea of manzanilla to do you do that what?

There's a bit of a bit of a bit of a bit of a minute to be to me

to give a little bit were the recetes of the bula and that

me suenna very good. I'll say a question

Mark. Focos have evidence scientific and I'm based on them back on

them. But basically the manzanilla is there's because it's

certain components that are to be relaxants the manzanica the tarongil

the lavanda the valeriana that's a sometimes know

feo and that some people reportan that they can do

do that if it has that if you you to relax, to be like ancillitical

that you help to do not make more. Of course, the tea of lechuga Romana, that also is a remedy of the abuela,

but if it has a component that's called the acucarium that you help to relax and to dream a little bit more. Obviously,

all this that we're talking are some we have to have to be in mind, that if the habit not

we do the thing, the T not will correcting a problem of a problem of

some problem are good, are good, eliminate, bad those habits and to acquire good habits that

as a part of obviously us are going to something else something else that's a yeah, I think there

some things obviously that they can stimulate much or there are things that can help us to relaxes to relaxes

at a level muscular at a level of the system nervous but the problem is another many occasions

no so it's that you don't put a curate to your problem if you know see a

right and I think this is very important a something a something a remedy that I was trying now is

well, here are various cereals here in Peru and there's one that's called caniwa that has much melatonina so you do you do a matte of caniwa that is like a little bit of a

an ermano-primo of the kinoa are sedo cereals very, very chiquitos that you do you do do you do a matte with this and also to help to conciliar the and something

that now, well, and they're realizing more stuff. It's, um, a little

that I'm done, it's the CBD oil, no? The CBD. Exactly. The acid is CBD. Exactly.

Every, every, every, they're talking more, they're taking, uh, more studies referent to that,

so the capacity anti-inflammatory and a relaxant. And if, too, can be a supplement more, a complement to

provide and to do you do you function as. All the things, person is different, then every supplementation or every element

can act different in you, that can't some properties in general or a denominator common, that is certain, but you have to be in you, no?

I'm more than the food, more than the food, more than about that level emotional, that is what that's a lot of that's affecting, that's not you

think I'm totally in agree with you, Carla, the major part of the problems for the problem is not

not to be, because the mind not you're going to not to be not to make to hear to to hear to your thoughts.

That is the cause one of anxiety for the which is a person who can get to dormido to

form rapidly. So we're to do things that finally helpen to distract the mind or help to guide them

to a point a little more of a lot of that we're talking about right, just going to

just to help you to get a time the dialogue internal not be so

not perturbed so it's so it. So, then Cene and I go ahead and I do you know,

I'm going to keep us, because one of them I'm just they're going to help and others can help you know, because

obviously we know we can't do the time and I'm that we're doing various, various areas. Exercise, yoga or exercise, gymnasio,

car, bike, and I'm going to do or no? Who? Who, I see. No,

I feel that at least to doport at the the last hour of the day, no is very convenient because you stimulate, you generate serotonina,

this hormone or an erotransmissor of the felicity, you alter, no, it, it's, and I think it's the most important. But, I think that's essential,

moving the body, realize a sport, especially if you have insomnia, or not it costs much to dream, because you need to get that energy.

And I've pasted the time when I'm writing my books, of my life, so, then I do get to the

energy. Then, no, I'm I'm not, no, no, you know, no, you know,

no, it's super important, no, it's a time, or during the morning or the morning or

the time, but move the person, because physically also you need to feel you can't, you can't,

you can't, you can't, you can't be a getting to start working, the computer or in the

telephone, and in the telephone, and we're, so the person, so the world, and the, it's,

and the mind, is a lot, So, you're going to and the mind and the mind not to make to make up and the body,

but the body, but the body want to be able to do you. Totally. It's like, it's like you feel like you

get in the body, because it needs to move but your mind is completely can't, and a contradiction and a factor

more of that you're a doctor, and you, you think you're because I did you know I'd be yoga and I'm

a good, and I used to yoga for the time, not in the night, no tard in the night, but so

the night, but so the five, six of the And I, for the 8, I was just to be able to. There's a lot of there's a lot of

I'm going to refer to specifically to, to do that's doing to do this more, but the timing, the moment in the while you do that is the exercise is

clave. All the exercises that you make to do that you can elevate your temperature, not they're to be very

pegats at the time of doing. Yoga depends much the type of yoga that you are doing. It's a

yoga very calmada, a yoga in that you have more estiramines, a styramient, flexibility, in where

you workes the body in a temperature badita that not sodes a much a very good alternative

before to do with with coming and start. And if you do you do it's done to

do it's that's done in the morning, it has many many in the

night. And I would be here that now that the we're, we're

the gymnasies not a air Libre has double function. The fact of

to expose to the light of the sun in the morning will be to

you know to do you know how I'm going to do you the

morning? It's synthesize in the morning and it is a night.

So, if you want to liberate a moment of the

morning, you have to see the sun or expose to the

light of the sun. And today we're going to do you do you

do you do you do to get you're in the air free, I think will have very good

implications in your life. Now, the meditation just before to doorm me,

it's obvious that I'm going to do you know? Yeah. Totally. Totally. The intention

is to control, modular the things hyperactivos. I'm what I recommend is

try to do something to do a way of being a thing, the idea not is to be,

because much people think that I have to have to be a mind and that's generate

a more anxiety. What you have to do you get to desacelerer those. For example, you can get to

there's a, there's a type of meditation that for many people, it's a way a channel more easy

with which can connect. Some people can make meditations guided by audio. Today there

there are many many times that if I don't recommend to have the telephone there, is a

time that we're going to that you can't put to put yourself to a meditation and then

it's more that's easy that you can't be a relaxer, or simply to do a thing that's a relaxation progressive, in where you're

you relaxes and relaxes all the muscles to piece to this. All this, finally, he will give the brain to

relaxers. Of some of these practices, the body will be a little bit of a lot of a lot of

a state of relaxation. I remember when I was working in TeleMundo, that I had to be to be at 8

at the night because me I was four in the morning and I costed much work to do with me.

Carlita me helped and she recommended the famous melatonina and she was a time more time

more time and I'm talking about the melatonina and did you me help you remember you I didn't

I didn't I mean the yeah I'm and not and no me no me no me cause addiction

uh the repent the use I'm but it's a tool you're it's a

recommenderian for the people I'm trying, first, other things, more like the infusions of Pasiflora or Valerianna,

no, in capsulitas, I'm intents also. Other elements and that have origin Ayurbedica is the ashoaganda, for example, that the ashoaganda

is this adaptogeno that also. If you need, energy, you do energy, if you're very accelerated, it does

do you do to do back to because precisely affect to the levels of the hormone that

is produced in the supranals when you are atel The cortisol is the hormone of the stress. So I'd probably with this,

like things more plantitas, more natural, but there occasions in which a judita a little bit more you can't get well. And the melatonina is like a grader more.

And in your case, when you're you're trying, you're to rending much, you had to get used to get to an hour in which the people is to get to get to get up to

get in hours in which all the world is doing. So that to accelerate the process and it's, and it's it's done and it's something

is something natural or that's a impact a lot of your body. So it's a little bit, because there's what I want to say, doctor,

there's people who have people who in the, in the, in the internet, that I have my friends that are at

the two of the morning, are in the studio of television preparing to to give to the morning, at the air at

four of the morning, they're more than the hour that I had. So, to that people, what you can't say with respect to the melatonina or

some other? To that's, that people probably is going to benefit to be beneficial to the melatonina because they're going to have to indicate to your that the night

is defasada of their orario biological natural. So, in some way they have to form artificial to say to the world,

it's the hour to do not even not naturally. And for the contrary, here the most power would to be to

hear the time, that's the time, because finally they're out of the house, they're

up to the coach, it's totally dark, they're in the studio, never saw

the sun, and how do you do you know, you know, to produce cortisol and it's hour of so that's

for those people specifically, that's that's up to know that they're going to get to the light

that light there's a light. There's a lot of this and it's where you're putting the

light, at the time, or will disminuate the possibility of the pressure that's the

risk that people who have to people who people who people who there's there's much

people people who there's people who the time the world that's how we've

changed how we've been I'm going to go to and the book and the book and I

don't have done more time because the book but we've substituted

to the book for Netflix and and for Instagram and obviously that's not

me help to get me dormido. Palabras of Saviduria, for favor.

There's there's a studio that is made that it's a lot of the population has been

got to the phone on the so. So the I don't, the very

of the population this has affected and we have affected much as a

society because finally our our body is designed to

when the sun is getting and okay at the more not we're going to do so because we're going to do with a culture

very active, where we're stimulus for all parts, and it would be ridiculous to think that we're going to when the sun's met. But what is that immediately, before you're going,

when receiving the light of these these devices electronic, the brain is a signal that says, maintain you a new.

Exactly. Still, not liberate your hormone of the dream, because probably probably the sun there, because the

light of the light of the Sol. What we have to do we'd be to spend it for completely ideally,

one hour and a minute before you can't favorseer that production of melatonina. Wow.

Not only only for the hour and a half. So, if I'm going to do not a night,

for the eight and the night, I'd have paid to Instagram and, yeah,

because not not just, not only that stimuler the light of the device of the

thing you're doing. And what's What happens to us to us? That's the last time because the

desperador and the phone after to pay your Instagram. So, no, no, no, no, no,

there's manita. No, it's a, and you can't to read a good advice. Regress to the

books. Deja the Instagram, deja YouTube, and here we are just in the media digitales, but we're

to go to do you. We have to do you have to do the technology one hour and not

not agarres the telephone Me, half hour at the time, that's the RETT

for the Instority to do you pay my cellular. I'm doing this. I'm doing

the RETO to document the red. Look, I'm going to do you don't I'm doing.

It's that is that has been a extension of us. The Instagram

or the Facebook or is, they have been made as an extension like

part, like the like the carterer like a like the role, like the

people there people that no But, people, that you know, that you know, that your life is that peggard, like you said, the problem is that,

of fear to, ha, any that's my cellular. Sure, because the cellul, so, the cellar, the cellar, 30 seconds, and, God, God, where I was he, what I'm done,

what I'm going, but, well, yeah, it's, the time, for the people, that I know, I know much, people, I'm,

many, and my, people, who have, people, they're, they're, they're doing during the day, and they're, during the night.

Consheos finales, what they're could say, Doctor, a don't. They're

an time. You're a time to get to get to get to get to be the time

in more to be the time in more to do you do that you know, that you know,

that you know, with the phones, and with the cell phones, and you

don't the phone. No, you're not the time. Carlita,

the secondals finales. Well, Stenar Temrano, as more potent, in the

night, to be seenar and more livin'i-nito. And a good same also practice is

a little to think to think you to meditate or put the mind in blank that this is

not. But is the mind. But it's the respiration. A sometimes

meditation is much mystic and in what I think I think to be

a more than more than more than is a different 24 or 7 we can

get to have to in the bolzio in our respiration. So the respiration Conscient that I always I'm always at the

naris, is inhaler during eight seconds, no? That at the principle, because it's it's it's eternal, but it's inalar

during eight seconds, and see how that air enter and you have your mind occupied, thinking,

and visualizing and contando, then you're to be three seconds, that is when you see that that's

that we can't and then then you're to use during 12 seconds, not, to get

to the last bottle of air that not you know it's that's

stanked in your pulmones. This 8, 6, 12. This relax a

much, vasodilata so you can very your system nervous and

do this during three minutes, during five minutes or five respirations

of these and this can be and also you and also you can think

in when inalas you can't you can't exalar amor,

you can exalar gratitude you can't to God to do you to do you you can't

do you can do do it as you can do do nothing of that's simply focused in the respiration but if you

you have a relation with you want to you want to the oration the oration not has to give to

give me money give me money, give me money give me help me help me

help me Godito Godito no that is more angusia that is most

No, it's to try to, you know, inhal a what good that's the good, no,

or if no, so it's a little bit of what you like it's a another, now, and then it's

and then you and then expulsed, and then expulsed all that, that you, that you

want you, you know, that's, so that's, so, so you know, that's, so,

and if you know, it's, and so, you know, six, retentient, two, exhaling,

two, start a, more, more, short, The point is exhaler more time than what you inalas.

That's what active the system nervousympathic that is the encargated, to renovate, to dogering, to restore

while you exhales more time than you know what you do you know and I'm gonna you know, with all your sabitory and

exhaled much a more, yeah, and then part when I'm parted when I'm in the

school me in the robo oxygeno, let's say in the maester, I said, I'm a master, it's a

and we're doing the oxygen and we're going to and he's like, and all the and all of the cooble in the cooceeing,

so, so. Because, because my power of the heart of the hearty, so I'm, I'm gonna

all the stuff that you're that I'm retelling to me and exhaled much love of the reason for

all the people who's that's living that's having any or of the problem of the

problem in serious, it's, is is very, it's very feo, is very I've

lived in moments of in moments of crisis and it's very fair and we we've made much,

much, more, much, love and a papachos and our best of our best

to do you to make that's experience this or if are being with someone

who is being not people, be not even if it's a father, if it's

a child, if it's someone we're not compassion because we don't have idea of

the history that can be being who can passing for that this insomio

and obviously if they can do it, consult a a one a professional. In where you

can find Carlita, Reds social not at the 10 of the night, but at

the time, at the eight, you can't visit it, but before I can find in

Instagram on a arova Zpla Zana Carla Zana and there

basically is where I'm more active but also another podcast

where I'm also the thing of the response or

meditations that also they can help to help where I always

post and articles that's carladaplanna.com. My podcast is called Origens. Yeah, and there you can't find out of

perfect. Dr. Elisa Sakal, I know I know I'm on Instagram but don't tell them

where you can't find on hours time. Exactly. Me can find out of Instagram

asr. D.R. P. Elisa Salal. And that's the two. And also

and if someone says, I want to consults with the doctora does consults consults

private? also? Yes, I do the assessoria private and it's my Correau

contacto Arrodaelisakal dot com or by my page doctora Dr.aelisakal dot com well

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