Mind Pump: Raw Fitness Truth - 1637: Five Weird Tricks to Improve Your Sleep

Episode Date: September 9, 2021

In this episode Sal, Adam & Justin speak with Dr. Michael Ruscio about some unusual ways to improve your sleep. 1637:  5 Weird Tricks to Improve Your Sleep Sleep, the #1 thing that can impact your health. (2:09) Why your suboptimal respiration quality may be affecting your sleep. (4:07) The subtle health effects of poor suboptimal sleep. (6:30) Dr. Ruscio’s Order of Operations to improve your suboptimal respiration quality. (10:52) 5 Weird Tricks to Improve Your Sleep.  #1 – Positional change device. (17:08) #2 – Oura Ring. (21:37) #3 - Mandibular advancement device. (25:24) #4 – Mouth taping. (33:30) #5 – Didgeridoo instrument. (36:52) Is modern life contributing to poor sleep? (38:23) Are men more prone to poor sleep? (41:42) The culture of caffeine and the impact on your sleep. (42:52) Is there a correlation between poor sleep and being a light/deep sleeper? (47:10) An option for women to balance out hormones. (51:44) Related Links/Products Mentioned September Promotion: MAPS Performance and MAPS Suspension 50% off!   **Promo code “SEPTEMBER50” at checkout** Visit Vuori Clothing for an exclusive offer for Mind Pump listeners! Ruscio Institute for Functional Medicine Healthy Gut, Healthy You What’s Going On With Sleep Medicine? Smart Nora Snoring Solution Oura Ring WatchPAT  PRIORITIZE YOUR SLEEP: HOW TO FIX POOR SLEEP HYGIENE HABITS Didgeridoos The effect of playing a wind instrument or singing on risk of sleep apnea: a systematic review and meta-analysis Visit Chili Sleep for an exclusive offer for Mind Pump listeners! 6 STRATEGIES TO MAXIMIZE SLEEP EFFICIENCY AND REDUCE DAYTIME SLEEPINESS The Surprising Connection Between Coffee and Gut Health Epworth Sleepiness Scale | NIOSH | CDC Vitex: Benefits, Side Effects, Dosage, and Interactions Mind Pump Podcast – YouTube Mind Pump Free Resources Featured Guest/People Mentioned Michael Ruscio (@drruscio) on Instagram Matt Walker PhD

If you want to pump your body and expand your mind, there's only one place to go. Mite, op, mite, op with your hosts. Salda Stefano, Adam Schaefer, and Justin Andrews. You just found the world's number one fitness health and entertainment podcast. This is Mind Pump, right? In today's episode, we had one of our favorite guests, Dr. Ruscio, he's a functional medicine practitioner, and normally he's been on the show talking about gut health.

But in today's episode, we talked about sleep. Now, you've heard us talk about sleep many, many times, and we've told you all the things you could do to benefit your sleep. He brought up five things or five weird tricks that actually dramatically improve your sleep that are very easy to implement. And we've actually talked about none of them in the past.

So this is a great episode. By the way, if you want to get a hold of Dr. Ruscio or you want to read some of this stuff and he's got great blogs, great articles, he's again, one of our favorite resources for gut health and general health in general or period, head over to Ruscioioinstitute.com, so that's r-u-s-c-i-o,

institute.com, and again, this is Dr. Michael Roosio. This episode is brought to you by our sponsor, Viori. Now, they make some of the best at leisure where you'll find anywhere. High quality, looks good, very comfortable, lifetime guarantee, It's one of our favorite sponsors. Head over to VioriClothing.com that's VU-O-R-I clothing.com forward slash mine pump and you'll get 20% off your first order. Also, we have two workout programs on

sale right now, both 50% off. Maps performance, which is athletic-based functional workouts for aesthetic physics. In other words, you're going to do movements that are different and fun that will make you look really good. Then maps suspension, which is a full workout program based entirely on suspension shrainers. Both 50% off, you can find them both at mapsfitnisproducts.com. Just use the code September 50, that September 50 for that discount. Dr. Ruscio, always good to have you on the show. One of our favorite functional medicine practitioners.

So we wanted to talk about, or you said, you want to talk a little bit about sleep with us, which sleep is, I would say it's probably one of the most important things that can make or break your health. Obviously, if you have poor sleep, you can have the best diet and exercise and other aspects and your health is going to go strongly agreed. Yeah, it's going to totally go to crap.

And one of the things that is interesting with sleep that I've learned and I'd love your input on this is that humans are pretty good at getting by with suboptimously, but that doesn't mean we should. In other words, we could drink caffeine, we can still kind of, it's almost like we're functional alcoholics, like we could do stuff and we get away with it, we do it for so long that we don't realize just how much, you know, how bad it is for our health. I mean, would you say that that's kind of a true statement for you? Yeah, it's totally fair.

And this is something that I kind of dragged my feet on myself, which was, I can go to bed at 12, if it won't be that big of a deal, until you're consistently getting to bed, maybe at 10.30, and then you're noticing, huh, that mid-day lull, where it's like an hour of the day, where it's kind of hard to get through, and you know, it's harder to think, I want where it's kind of hard to get through and I you know

It's harder to think I want to take a break. I want to have a coffee I think a lot of us hit that between maybe 12 and two isters that a midday slump that doesn't exist if I sleep well And I'm just laser-like focused all day and I don't kind of wave my hands when it comes going to the gym I just go you know to me like sometimes, like, a 20 minute kind of place of music at myself up. If you've slept well in my experience most of the time, you're just pfft, all day focused, all day disciplined, and the subtle nuances in sleep, kind of like you're

looting to it, they're not super obvious. It could just be an hour between, you know, when you normally go to bed or when you go to bed in an optimized time. But there's this other layer because I think most of us have heard don't eat too close to bed, don't exercise too close to bed, don't have blue light before bed or wear your glasses or use your filters.

And all those things check, check, check are true. But there's another layer beyond that which we've been experimenting with at the clinic, which is sub-optimal respiration while sleeping. And. So you're going to bed on time. I get my eight hours, but it's the quality within that period of time.

It's a quality of breathing. So you have a strong neck, right? You guys all have strong neck. In fact, I'm not gonna pick a fight with anyone here, because it's pretty, pretty big room, right? You'd lose. But that actually is an impediment to sleep, because those muscles, as they grow,

they occlude the airway. Yeah, I've heard this. Right, yeah, so this is fairly common knowledge. And what I think is being missed is that men have about double the snoring prevalence that women do. And snoring is a red flag for some type of apnea or some type of sub-optimum respiration quality. Why I think many people don't look into this is they say, well, I don't want to do a

CPAP, that sounds torturous. But there's a big chasm of stuff you can do without having to do CPAP. And this is where I think conventional medicine's been a bit lazy in that it's like, well, do you have crippling fatigue, high blood pressure, and brain fog? Then we'll do an apnea test, and if you have apnea, we'll give you a CPAP. But just as one example, using, you know, this, this one thing, this is a positional change device. It's, it's a little magnet that you put on your back and it prevents you from sleeping on your back.

People tend to snore less and have less apnea episodes when they sleep on their sides. So this $15 device is one thing that you could try. So it just prevents you, you can go to lay on your back. Now I've heard people do that with like a tennis ball, is it like the same thing? Same thing. So what's the difference with the magnet?

Why the thing? I mean, this just might be a little easier where you can stick it on your shirt and then put your shirt on. You can change that on your shirt. Oh, god. You don't have to tape it. Oh, that's clever. So it's not rolling around.

Before we get into these devices, because I see you brought a bunch of what seemed to be most of them inexpensive devices. Thought they were secure. Yeah. Wouldn't be a bad. Anytime I see Ruiz, he always does a good thing. I was carrying a bunch of six toys with him Bruce Yell, it's definitely a bad thing. I was dairy a bunch of sex toys with him wherever he goes.

Pulled out the wrong one. No, I want to get into this because as we were talking off air, some of the stuff I didn't even consider, but before we do, I want to talk about the subtle health effects of suboptimal sleep because I think we all know, I'll tell you what, I experienced this just through my wife because, okay, we have a baby, right? So a 10 month old baby and he's still got some challenging sleep issues, but as you know, in those early months, that's probably the most sleep deprived you'll ever be in your entire life. That's just, it's a lot of, it's crazy. Watching my wife's mental state literally deteriorate through that process where she didn't remember things,

her personality changed. It was extreme, right? And I've experienced sleep deprivation to where it does that, but most of us don't get that level all the time. It's much more subtle. We might not notice, but I'd like to talk about the effects personally for myself, what I notice, and this is only because I podcast

and do YouTube on a regular basis, I wouldn't have even noticed this had I not done this for a living, my verbal fluency draw. 100%. I can't recall words as quickly, I'm not as sharp, I'm not as whatever, I can't perform as well, charisma, whatever you wanna call it,

I notice a 10% decrease in that. And I'm only paying attention because I do this show. If I had a desk job, I don't think I would have noticed. What are some of the effects that just, you know, kind of low levels of consistent poor sleep can have on our bodies? In such an important point that you raise, because we want to flag these symptoms for people.

And cognition is definitely one. It could be brain fog, it could be word search, it could be short-term memory as your wife experienced. And it could also be just the ability of mood, meaning people are more depressive, more anxious, for some people they skew toward anxiety, for some people it's depression. And that midday slump I think is kind of precursor to depression, right? If people get tired enough, it's this kind of fatigue depression where everything feels like a chore, right?

You get a text with, oh, you got to pick up our child from daycare early and it's like, it feels crushing to you, right? Cause you don't have the energy just to run through it and get it done. Cognition is a big one. Fatigue is another big one. And that just could be subtle fatigue,

but you shouldn't feel tired in the middle of the day, right? There shouldn't be a stretch where it feels hard just to live or to do stuff. There should be an even keel of energy. And so if you're having that, I don't feel like working, I don't feel like working out, I don't feel like doing this. That's a flag that there could be something that's problematic with sleep. Not sure. Like we're all human, we're gonna have a day here and there, but... If it's consistent. Yeah, if it's fairly consistent, high blood pressure is actually another one that has been correlated. Now, is this because you're trying to offset,

or at least your body, you're like giving your body signals, I need to stay awake. Their forum creating stress, catacolamine production goes up, increases blood pressure, kind of as a side effect of the fact that you're trying to offset being tired. Yeah, I mean, that could definitely be one of mechanism. There's also evidence that has shown that people sleep poorly, they make more poor food

choices. So it could be people eat higher glycemic foods. Adam talks about that all the time. All the time. Always notice whenever, whenever I have like a really poor night sleep, I also had the most random like greasy, fast food type of craving. Yeah. Feeling for the serotonin dopamine fix or whatever. Yeah. a really poor night sleep, I also had the most random, like greasy, fast food type of craving. For the serotonin dopamine fix,

or whatever, to kind of medicate. Very interesting. Now, what about inflammation or gut health? This is an issue that I, on and off, deal with. Do we notice effects on, like, for example, gut health and digestion from, porcelain? Yeah, you know, when I was writing healthy, gut health, you, we did a whole review of

the evidence on sleep. And it was pretty amazing to see every fast of health that's been studied as it pertains to sleep gets worse when sleep quality or timing is interrupted. Everything. Everything that we researched from heart disease to cancer, to conid decline, to high blood pressure, to IBS, to IBD, everything. And usually there was a meta-analysis, meaning a summary of clinical trials that substantiated

whether it be- Which is the gold standard, right? Which is the highest level of scientific evidence. So, it's, you know, to your earlier point, if you're talking about two or three of the most important levers for your health, diet, exercise, and sleep are gonna be the top three. And I think sleep might actually be the most important. Honestly, I think. So what is, I mean, since you're getting people

in the clinic all the time and you guys have so many patients that you can assess this with, what does the order of operation look like for you? Like how does that, I'm a patient, I call you, I'm like, so this is so key, right? Because this wasn't, this isn't my primary area. My primary area is GI. And I was noticing that my aura ring, a tracking wedding band like a sleep device, I was like

a best, a B plus sleeper, kind of gives you like a score, like hundreds of the best. And I was also in between C minus and B plus, but I'm saying to myself, geez, I have to live like a none or a month to get like a B plus. Maybe there's something going on with my respiration quality that's limiting my sleep. Well, so pause there for a second. Okay, what were you doing?

What did you have to do before? Because you weren't looking at respiration quality before, is what you're saying. What were the things you had to do before that had to weren't looking at respiration quality before, is what you're saying. What were the things you had to do before that had to be perfect before you even paid attention? Well, so I was eating too late, I was exercising too late, and I was going to bed a little bit later than I should.

So I kind of had this rhythm, and this is where the biometric tracking devices, I think, have a lot of merit. They help you see the patterns that aren't serving you. So I'd work all day, and then I go to the gym maybe for 6.30, get home maybe 7.45, then I go in my sauna, wouldn't get out of the sauna until 8.15 and then best case scenario, I'm done eating at 9.15 and I'm trying to go to bed at like 11.11.30

and that was just too much kind of consolidation of stimulation and eating too close to the bed window. So now I go to the gym during lunch and I'll go in the sauna at the end of my day at maybe six and I'll have my meal at seven and be done eating maybe seven thirty and get the bed at ten thirty. So I was just shifting some of those things. It wasn't too hard to do, but I needed the awareness to your earlier point because it wasn't super obvious. I wasn't debilitatingly fatigued from doing stuff.

But I was noticing that my word recall and that kind of capaciousness of your vocabulary was a little bit more shrunken down. And I'd hear maybe an interesting word or thought. But then three days later being like, what was that thing? Yes, that's the best way I can explain. But now it's like, oh, there it is. Yes, I'll find myself having conversations with the guys on the show and there'll be a word that I want to use in my life. Yes, we can't grasp it. I can't really read it.

And I have to use like a dumber sounding word to describe it and I was like, why couldn't I get that word out? And that's exactly what I noticed. Yeah, so that's pretty wild. And so it was though, yeah, it was those sorts of things I started to notice. But here's to your question of order of operations.

This is something that I think conventional medicine does well in the realm of conventional medicine, meaning, you know, colorectal cancer screenings, heart attack screenings. They do well for shunching you into that and they have a good order of operations. In integrative and alternative medicine, that hasn't been developed.

So it's kind of like the Wild West. And as I started going out and doing consults with different either orthodontist or dentist of an alternative medicine that hasn't been developed, so it's kind of like the wild west. And as I started going out and doing consults with different either orthodontist or dentist or physicians and sleep medicine, it was absolutely crazy. One of the first consultants that I saw said, you need to have your face cracked open to have mandibular, macular, advancement surgery to open up your airway. That's a huge intervention. Huge intervention.

And juxtapose that with there are meta-analyses, of summaries of clinical trials that have found that what's known as myofunctional therapy, which is essentially physical therapy for your palate, for your tongue, and your throat to tonify those muscles, is as effective as CPAP. So I was being told to go beyond even CPAP and go to a surgery where they literally crack your face open. It's like three months to recover. And there was never a mention of,

well, here's our baseline test. You're showing some moderate drops in your oxygen levels. Let's have you do four weeks on my functional therapy. Reassess the test, reassess your symptoms, and then if you're feeling better great if not, we can escalate, and this is kind of your point. There needs to be an intelligent order of operations and oftentimes an integrative health care, there's not.

So again, let me pause you there because I wanna emphasize this, as trainers, when you would get a client whose obese wants to lose weight, it's usually not one thing that's contributing to this issue. There's lots and lots of things that are contributing. And one mistake that new trainers make all the time is they throw everything but the kitchen sink at the person, okay, here's your diet,

here's how you sleep, here's your workouts, do it this way, you're gonna walk this much, we're gonna do mobility. And it just doesn't work because it's too much all at once and there's no way someone can go from doing nothing to all that on a consistent basis. It seems a lot of these physicians, too, they find something like that

that really has helped a lot of their patients, but then that becomes their first go to and they jump past all these other, you know, protocols. So you have to figure out as a trainer, what Adam said, order operation. Okay, I know we're gonna do one thing at a time. So let's start with this, because this is the most impactful,

and it's probably one you can stick to, and then when you get that down, and what you're talking about is, before you go and get this major face surgery, or then wouldn't it make sense to do some physical therapy? Yes. So order operation is extremely important,

anytime you're helping anybody do anything, especially in medicine. So what have you, have you peace, have you started to organize this and peace together? And so that's where I've done in gut health care, which is, we'll call on health care and algorithm. It's kind of like this cascade of decision trees. Start here, if better, you're done.

If not good, you can go here. And then you just keep cascading down. And to your earlier comment, you start with the interventions that are least expensive, least invasive, and will help the most people. Shocking. Right. And then you proceed through

and also to your point of doing one thing at a time and to the order of operations, from each step you learn. You're not doing seven things, you're doing one thing. So the person's response gives you valuable insight that didn't work. It could suggest this, or it did work.

It reinforces this. And so it's a little bit more tortoise, right? It's not like all this stuff out of the gate, but you actually cross the finish line much more quickly when you proceed that way. And that's some of these devices that I brought to kind of articulate this which So you have this yeah, let's start with the first one. Okay, so this is something you you put on your under your shirt And there's a magnet so essentially you have this ball on your back that if while I'm in bed if I roll over to it I'm not gonna want to lay on my back. It's good if you're uncomfortable or remind me to roll my side What kind of success first off? Let's talk about sleeping on your back.

How big of an impact does that have on sleep quality or what you were saying? What was the respiratory use? What was the tertiary use? Respiratory events? Yeah, so how big of an impact is just sleeping on your back, I don't know. Well, what you'll see with either attended sleep studies or what we're using now, which is called the WatchPat One home sleep test. It's essentially a watch like device that's

picked up to a pulse accymer that goes on your finger and a sticky note that goes on your chest to listen for respiration, signs snoring and apneic events where people stop breathing or gasping for air. You get a report for how many of those events occur on the back, on the side, or when they're on, you know, being on their stomach. And there's a pretty strong correlation where the most of those events occur when you're on the back, on the side, or when they're being on their stomach. And there's a pretty strong correlation where the most of those events occur when you're on your back.

And this is because if you think about all this musculature, the tongue and the throat muscles slough down into the oral airway when you relax in this position. Whereas if you're on your side, the tongue can't kind of slither back into the throat. Right. And this is part of what that mild functional therapy does. Some of the exercises are just like you're calling a dog. And it's just getting some tone in that musculature. So I actually don't know how well study this device has been,

but I do know that I can start someone with this, right? Have them on a nightly basis where this ring that tracks their oxygen levels and see if after a week their data improves. And if so, great, maybe they don't have to do my functional therapy for a month if this positional device suffices. So I don't know the actual stats on this.

But what is your experience? What have you seen anecdotally with your patients, with just that? With this, it's still a little bit hard for me to say because we're still kind of mapping out the algorithms, so I don't want to speak too far outside of my clinical experience. We have, I'd say, six to eight patients right now. We have baseline watchPAT1 data on who are either using myle functional therapy or a positional change device and we're waiting here in the back. So far, two ever-ported back

and the two for two have almost experienced life-changing results. Just from that. Now, these were pretty well queued up where one gentleman had severe apnea and this is actually a pretty interesting story. He could not tolerate a CPAP. They say it can take a few weeks to kind of acclimate.

Even after the acclamation period, he could just not see if it was too incredible for him. So we then had him do my functional therapy and within a month, his debilitating fatigue and brain fog started to clear. Now, it doesn't clear like that, right, because you're talking about, because you're building muscle strength.

Yeah, so yeah, it takes a little while, but he was pretty much on the edge of like, man, I'm gonna jump off a cliff here if something doesn't improve my life. And after about a month, he's like, yeah, I feel pretty much back to normal. Wow, that's, so I know for me, I can't sleep on my back because if I do my wife will punch me.

Cause literally I, I 100% on my, now I don't on my side, I don't sleep on my back, because if I do my wife will punch me. Because literally I'm 100% on my side. Now I don't sleep on my stomach because it's super uncomfortable, but I sleep on my side. And on my back, 100% I snore every single time. So that would make it easier. One other thing that you just reminded me of, so I don't want to forget, I was going to bring this as kind of large.

There's one trial with this device, it's called the Smart Nora. It's a pillow that has a volume sensor, and it will inflate so your head tips when you start snoring. the smart Nora, it's a pillow that has a volume sensor and it will inflate so your head tips when you start snoring. Oh, wow. That's interesting. So that is very interesting.

And I'm about to run an experiment with that myself just to see what kind of impact. And I just came across that last week. Now wait a minute, is it recording like your noises and sending you to some tech company? Because I don't want to do that. All of a sudden, Google's dead. That's hard to profanity.

You're cursing in your sleep. Or the whispering like, you know, to sell me. All of a sudden, Google's dead. That's how to profanity. You're cursing in your sleep or the whispering, like, you know, to sell me shit at night. No, that sounds interesting. So it picks up your sound and it causes you to. Yeah, it just inflates the pillow so that it kind of pushes your head to the side. Now, this magnetic kind of half ball thing, because that one.

Similar, similar to that. This is going to be the cheapest entry point. I think this was like 20 bucks. The smart norwa is about 300. Now, where do you put this, like, right in your back? You know, like you say, like smart norwa is about 300. Now where do you put this like right in your back? You know, like you say like a t-shirt attaches. No, no, but where in the middle of your back? In your shoulder blades.

Okay, okay, so just to stop it to complete, have you tried this? I have not tried this yet. No, very, very interesting. Okay, all right, what else? You showed me that ring, what is that ring? Yeah, so what's nice about this ring? Because we want to be able to assess these things

as best we can, but not make it super expensive. So someone could argue, well, if you think you have an app, you should go into an overnight sleep study. But if you don't have insurance, that can be at least $700 if not a thousand. And to get insurance to cover that sometimes, it's just so much BS, right, where people give up after a while. The WatchPet One home sleep test or other similar home sleep tests give you proximal data. It's not going to be perfect, but it's enough to say, yeah, there's an issue here or no, there's not. And then this device, the thing is about $100. When you slide this on, it starts, it should turn on

here. yep. So this will assess your heart rate and your oxygen levels. And I sent you a picture of this if you guys want to include it in the notes. So right now I'm at 82 beats per minute. And I used this the other night where I had a bad night's sleep.

What was so interesting about this was once your oxygen levels drop below, I believe it's 85%, that's fairly low, it's way lower than you want to be, the ring will buzz to wake you up, to pull you out of this out. How's it sensing your oxygen levels? Infrared, right? I believe it's infrared. Oh, wow.

Okay. Yeah. I mean, being able to standard pulse like similar, I believe pulse like similar, they've been around for a while. Is ultra. Yeah. Yeah, that's what they're putting on people with COVID. They're having them wear them. Okay, and just just The message was you know the old I mean you did have to do that through blood You know the last time I right and and these sleep studies You know what turns me off about doing this because I probably have some form of sleep apnea. I've been told

By you know my wife tells me if I've ever told by, my wife tells me, if I've ever, you know. And so why don't you do anything? Okay, so here's a thing. So two things that help me. Two things that help me. One is not sleeping on my back, two is being lean. If I start to get heavy. I'm not a supplement for it.

Yeah, that's why. If I start to get heavy, I can tell that my sleep quality kind of changes. But here's the thing, to do a sleep study where you go to a lab, you gotta go over there, spend the night, and don't they hook you up with a bunch of shit? How the hell you can sleep anyway?

So I'm like, I'm, of course I'm gonna have bad sleep, I got all these wires hooked up to me, and I'm sleeping in a weird room, knowing that they're watching me. But you still do get valuable data, even though as I did, I slept like crap when I did it, and by the way, yeah, it's a ton. It's like 20 minutes of a tech, just hooking up and then they'll like go to sleep. We're last

Yeah, and we're watching you. We'll just be watching No, but when you really do have those short periods where you fall It's that's what we're looking for in the short windows where you do fall asleep are that these you know frank apnea events But you didn't want to do sleep studies at the main. That's it. Just a pain. Yeah So this is the worst patient with this. I had a really healthy client who just did this a month ago and found out she had severe sleep apnea from it.

Oh, she said it was life changing, right? Yeah, she worked for a year, and she was really bad. And so you asked earlier, like, why are we doing this at the clinic or something that affect it's because there's a small subset of patients, we get their diet right, their lifestyle right, we clean up their gut health, and that's huge for a lot

of people, but there's a subset where they still got some right, we clean up their gut health, and that's huge for a lot of people. But there's a subset where they still got some fatigue, they still have some brain fog, they're not responding. What else is it? And one of the challenges an integrated medicine is there's so much lab and supplement company educational influence. So it's run this test, it could be MPHFR. Run this test, it could be adrenal fatigue.

And I found a lot of this stuff is crap is the jet not helpful But this is an area where it's like hmm We know that sleep is hugely impactful and we know that when we fix problems with apnea's hugely impactful But people don't want to go in and do the overnight and people don't want to see pap But there's all these other things so another device here this mouth guard I'll take it out I'll take it out in a second. It's called a mandibular advancement device. So it's like a mouth guard that...

It brings the lower jaw forward. Pushes your jaw forward. And if you sit up real straight, can you hear that? Yeah, yeah, yeah. That's not how I don't breathe all the time. Yeah, so... That's why the audience...

I do that in the microphone. That guy over there, it's just a prayer. Part of this is pretty endemic in Western cultures. It's kind of the West and A price facial development due to nutritional insufficiency. And the job may not form forward enough. So this device has also been shown to be similarly effective as CPAP and it's just a mouth guard.

So this is what I'm so excited about, the clinic, where I didn't know know the six months ago, but there are all these things that can be done that are about as effective as CPAP and now the people who are suspected to have a sleep problem but are like, I don't wanna be a Frankenstein every night with that thing in my mouth. Like there's options for them.

This has been my fight. Yeah, the whole time my dad was like raving about his CPAP because once he started to use it, it's like it was life changing for him a lot like your clients. But like for him, he had chronic acid reflux and had all these gut problems forever. And all of a sudden, it was like an overnight thing where he didn't have those issues.

And I thought that was really interesting. And he's trying to sell me on it, but I'm like, I'm not gonna be hooked up to a Darth Vader mask through a life. You'll never have sex again, that's how I feel. Oh, honey, let's go to bed. I'm not going with that thing. Like, no thanks.

So, okay, so this is very interesting here. So, what you're seeing here, these bands wanna pull, actually, be the switch, right? So, this is a top jaw, and this band is pulling the bottom jaw forward. Oh. And so, that little bit of room, now clears that. Just a little bit of resistance pulling the lower

Can you try this I have man and has it feel to wear that I don't love the way this feels right but this is relative to doing Nothing right so if this is a relative CPAP probably okay, but this is what's been so insightful about doing this Which is okay if you have someone who's like doc I'm just so overwhelmed I can't do 10 minutes of my functional therapy per day. Okay, then we'll give you a mouth guard, right? So we can kind of personalize it to the individual, right? Like the type A, who was like, exercise is sure, I love exercise is not the way. Great, my functional therapy. For the person who's like, man, I got a kid, I'm super busy, I'm barely like getting by. Where this until things open up, and then we'll go back to my-

Is that an expensive device? There's about $400. Okay. So it's not terribly expensive, but it's also not $10 like the positional change. Well, I wanna know, so you're just now starting this, so you haven't had an opportunity to really test this,

because I'd be curious to see the patterns that you find. Like what type of client, like can I visually tell, like oh, this person's like really obese, this tool will probably help them the most. Or if this person's got, they're in great shape. So maybe it has more to do with their jaw. Like, you haven't seen that yet. Have you been on a piece of stuff?

Well, one of the things I try to do is really look at our initial intake paperwork and try to tie that to these interventions. And there are certain things that flag and paperwork. So if people have fatigue that's unresponsive to anything else, that's one flag. Because a lot of the patients will see, they're pretty savvy with health, right? They're not coming in like drinking

starvation smoking cigarettes. They do paleo, they do crossfit, they're pretty well to do. And they're still fatigued there, that's one flag. If they had a history of braces or headgear, that's another flag. Because braces and headgear often times pull everything back.

Oh, because you want aesthetics, but it's not necessarily. Yeah, to straighten the teeth, they pull things back, rather than opening up the oral airway. So braces, headgear, is another, and then snoring, dry mouth, or drool on the pillow,

these are all also flags. Man, I got like four of those, that you just said. Right, yeah. He's a big drooler. pillow, these are all also flags. I got like four of those. Right. You're a big drooler. And so then you look at those and you say, okay, does this person also have irritable bowels? And am I suspecting that they have a lot of histamine, meaning if your gut's really inflamed, there's a lot of histamine that's a by-product of all that inflammation and immune activity.

And when someone has a lot of inflammation and histamine, it can cause their nasal passageway to get a little bit more inflamed and stuff. Oh, sure. Right? So it's like, okay, this is probably not necessarily a structural issue, it's probably inflammatory. So we'll start with going through the gut algorithm

and then reassess, but we'll have cut up and our problems list, we go to the structure issues next if the gut work doesn't reduce the sleep, you know, the what we're suspecting to be a sleep impediment. So we are starting to see some of these things kind of, you know, in terms of what are the early warning signs to how they map on. You know what's interesting about some of the stuff

that you're bringing out here, when you're talking about diet and exercise, which are the other pillars, right? Exercise oftentimes requires, okay, there's lots of movement pattern, exercise programming, we gotta make sure we do the work right workout. Oh, you gotta be consistent with it. It's not something you can just put on,

and it's gonna help, you actually have to go and participate in it. So there's that challenge, but that's easier than diet. Diet's even harder. Diet is really complicated, especially when you include the psychology of the person that you're working with, what kind of attachments they have with food, how they value food, they self-medicate with it. This is obviously something we work with for years with clients. Very challenging, you know, as a trainer, much easier to get somebody to be consistent

with exercise, which is hard than diet, which is even harder. But what you're showing here is pretty cool because, and I'm not saying, you know, fixing subtle sleep issues is necessarily easy. However, when you're talking about putting something on your shirt or wearing a mouth guard, and that makes a difference, like that doesn't happen with exercise and diet. And yet, improving your sleep will have just as big of an impact on your health. So in listening to this is actually getting me kind of excited because I know I have issues with sleep. I don't want to do the sleep study. I don't want it to pay in the ass or whatever.

I'm gonna say like it's true. Well send me a watchpad one. Okay. All right. One night, it's like, I think $150 to do the test. You wear a watch one night and you have baseline data. Wow. And then we can monitor you with this guy right here, which I think is $150.

And this is what I'm excited about that we're figuring out in the clinic. Like, we don't have to say, do a overnight sleep study and then do another one after six weeks. Right. Cause like, who's going to do that? It's just not practical. Are you noticing any connections to things that people use commonly to help them sleep melatonin? I've seen people not to help them sleep melatonin.

I have seen people not to cut you out, but on that one, I've seen some people who are using way too high of a dose of melatonin. The 10 milligram dosing, I've noticed, make some people sleep worse. So I think people should be careful not to go much above maybe three milligrams. But I also don't know if people have good sleep hygiene,

I mean, they have a good pre-bed routine, wind down reduction of light and stimulation. Which is rare by the way. They shouldn't be needing melatonin outside of a rare occasion. And it doesn't have to be an intense like two hour wind down. But I will say, if you can watch the sunset,

this is something I've been doing up in Walnut Creek a few nights per week, I'll, um, sauna, eat, and then I'll walk up to this hilltop and watch the sunset. You want to talk about a great way just to feel phenomenal, and like your head's clear, and see your sleep scores, jump, and your readiness scores, jump. It's that little bit of time, um, honestly. Are you noticing with your, with some of your patients when they improve their sleep, uh, Justin brought up, his dad had, um, acid. Hmm. Honestly. Are you noticing with some of your patients when they improved their sleep, Justin brought up, his dad had acid reflux that went away? Are you noticing things that normally we wouldn't connect to poor sleep improve, like

inflammation? I don't see as much of the gut specifically because we're going to be addressing a lot of that stuff early in our kind of therapeutic algorithm. But I wouldn't be surprised if there's a whole array of non-responsive symptoms that you'll see respond, because coming back to the earlier point where I said there was meta-analyses on IBDS, all these different things that improve or correlate with poor sleep, then I wouldn't think that there's anything that couldn't potentially respond. Okay. So the ring, you showed this ball, this mouthpiece, which is an... I see some tape. Is that something else? Yeah. So mouth taping is something that can be done... I wish to do this with self, for sure. Yeah. You bebeated the joke.

It's the option right here. You just take a piece of tape. Just try to help your sleep, yeah. Just the sh... I'm Italian. I got my hands on. This is good for relationships, too. Yeah, just the shh. I'm Italian, I got my hands off. This is good for relationships too. This is as a therapist. You just put a piece of tape over your lips at night and it discourages mouth breathing. And for some people,

they will not revert to mouth breathing if there's that resistance there. The nasal breath, which is better for respiration at night. I've seen this help people maybe 15, 20% of the time. It's not huge. And I do think there's a number of people who are using mouth taping, where it's not doing anything,

but because there's a lot of buzz right now about mouth taping. I've seen it on Instagram post people like the shoulder freaks. You know, I use those nasal pathways to encourage that. The ones that have the aloe vera, whatever in them. If I wear that, it encourages me to breathe through, I know, is because if I'm at all in the slightest bit

congested, I won't breathe through my nose and I breathe through my mouth. And I notice better quality sleep just from that. Now, what about combinations? What about, okay, I'm gonna use this ball, the mouthpiece. Yeah, definitely. So if someone's wearing this mandibular advancement device, they might be a little bit more prone to mouth breath.

So you have them put in the mouth guard and then mouth tape. Oh, right. That's right. And this is where just some personalization and having some data like this night overnight ring score and I'm trying to have most patients pair this with an or ring. Just so I have two different ways of looking at the data. They do give you different scores. But you're looking for things to improve because the other side of this coin is you don't want someone doing a bunch of stuff to make it worse or just like having no benefit, right? I didn't

notice with maltapping my orering scores change at all. So I stopped maltapping. I think that's another important part of this equation, which is we don't want to do everything we can to kind of do to your earlier point about as a trainer, you don't do like seven things at once. And if it's not working, we don't necessarily have them keep doing it. Yeah, I know Doug wore a device that measured his sleep, but it actually just wearing the device decreased the sleep quality. It was, it was getting worse. It was when we all got the orderings and he stopped using it because it made him anxious. I got to get better sleep,

I got to look at my reading or whatever. So that's something to pay attention to, right? And that's where if someone's really anxious, then I might say, okay, we're not gonna do this nightly. We're just gonna do that overnight watch, Pat, one home test at day one and then at week six. Yeah.

And give them less data to kind of work themselves up with. Because yeah, it's a good point. You know what's interesting about just because I've looked into sleep apnea because I'm sure I have some level of it. Heart disease, stroke, heart attack, cancer risks all go up from having poor sleep, which is kind of scary. And obesity is another one that I haven't dug deeply enough to see where the majority of the data are on this chicken or the egg because there is a chicken or the egg, right? If you're overweight, you're more likely to have apnea, but if you have apnea or you

more likely to gain weight, it's probably both. Oh, good point. I'd be shocked if apnea didn't lead to weight gain to some degree, especially because of the overeating. Totally. Yeah, well, like, like, Sal, I've been kind of avoiding this whole topic because of the options were not too attractive, but actually found some, there was some information out there

that the didgeridoo actually helped. It turns out like, turns out like exercising the muscles there. You know that didgeridoo is what it's called? You know that one thing from Dr. Seuss. No, no, it's the instrument that aborigines will use in Australia. I'll strangle that.

You've seen that, right? Remember Crockettalka Nondi? Yeah, yeah, yeah. There's another great point. So that study and another study that found that singers have less OSA or obstructive sleep apnea. And that's another layer of intervention that we can consider having people start with,

which would be okay. You don't wanna do my functional therapy. Did you redo this another thing that we have built into our algorithm where when you have the discussion, okay, here's what we found, here's your options, here's where I'd recommend based upon your personality, which would be, if you're someone that can't meditate,

doesn't want to sit still, always wants to do something, learn did you do, right? If like doing the exercises seems too boring to you, something's easier for some people, yeah. Exactly. And that's like the art of medicine, right? Which is having all these different things, and rather than saying, well, the tests showed this,

so you must do that, the tests showed this, and so there's a few different ways we can achieve the that that we're looking for, and we're going to be a little bit open-minded and flexible, and I'm not going to say, well, there's more data on myofunctional therapy, so you've got to do that, and you can't do didgeridoo, because I'm evidence-based. I really believe in being very evidence-informed, but not evidence-limited. So, didgeridoo. Let's do some speculating.

I know you hate this. You're a incredible integrity, so every time we ask you to speculate, you're always like, well, I can't give you an answer,'s do some speculating. I know you hate this. You're super, you're incredible integrity. So every time we ask you to speculate, you're always like, well, I can't give you an answer because I look at the studies. But we're going to do it anyway. We're going to put just why? Do we, okay, we always hear about how much worse sleep is today. Oh, so there's this huge epidemic of poor sleep and people aren't sleeping well.

Is that true? Or is it just that we're more aware? Or're more aware or is modern life in our lifestyle contributing to poor sleep? Or is it, again, is it just awareness? Well, certainly I think there's a lot of possibility to the argument that with lighting and the ability to just skew your circadian rhythm to however you want, that yeah, our sleep to an extent is almost for certain worst than it used to be because

if you 100 years ago you couldn't be watching the television at night and I'd let home at like midnight. Alright, so there was natural factors that kind of encourage us, encourage us, so you have that day nights circadian rhythm. And that is huge. That's another thing that's been found in the literature, which is you could have eight or nine hours of sleep and it's self-reportally refreshing,

but if you're a night shift worker, all cause mortality, death and many cause, goes up. Oh yeah. So, yeah, so some of these are easy to say yes to. And then I think Matthew Walker's done a good job of exposing how caffeine to late in the day can decrease RAM and deep sleep.

So with the overuse of caffeine or using caffeine to late in the day, plus the devices and bright light at night, plus our lifestyle is just being so much more kind of hamster wheel on the internet rather than low level constant stress. Yeah. So yeah, I think it's pretty fair to say our sleep is worse than it was before. I think some people take it too far and they're trying to become almost exactly like a hundred gatherer. Like I've heard about some people because I think it was aborigines that found that it

got colder into the middle of the night than it warmed up. They tried to set their thermomostat to replicate that oscillation and temperature. That's all fine and good, but that just seems like a bridge too far, whereas these things are probably more squarely hitting what most people need. Dude, so we work with a company called Chilly,

so they make these chili pads. So trip off this, right? So there's a function on there where you can have it warm up Like start to warm up about an hour, so here's what I did and this was a game changer for me I have this alarm clock that doesn't like just jerry awake It slowly glows and it simulates the sunrise and and I paired that with the uller Which is one of the chili chili products that starts to warm up. And I wake up like I'm not getting

woken up by an alarm clock. I kind of like just like, yeah, which is, you know, kind of cool. And I'm all for those things. But if you're doing that before addressing potential apnea, there's been a really like inverted order of operations. Yeah, that makes a lot of sense. Okay, what about men versus women?

Is it because you said that men tend to have more of these respiratory issues. Generally that men have worse sleep or is it the other way around or are there other factors? Well, again, I don't know all the nuances of this body of literature, but it probably predominantly due to the fact that men have more muscle mass, men have more snoring and more apnea. So this is something that's skews toward men. Yeah, that's the stereotype, right? That the guys are the ones that are snoring and more apnea. So this is something that's skews toward men. Yeah, that's the stereotype, right?

That the guys are the ones that are snoring and stuff like that. Hormonal issues. Do we see it affect hormones and men low testosterone higher cortisol? Yeah, I'm glad you asked this. So there are some clinics that they do two things, sleep assessments and testosterone monitoring.

Because there's such a tight correlation between poor sleep and lower testosterone. Now, how much you can move the needle with that, I've yet to see. So as you may know, I'm very circumspect, right, and try to be careful about, well, there was one study that found in mice that when we stopped interrupting the mice's sleep, their testosterone increased by 200%. Okay, great. Let's open a clinic.

It's a great, that's maybe going a little bit too far, but it does make sense that you'd see perturbations, sub-optimization and testosterone in men who have apnea. I haven't seen yet whether you're gonna talk about like 50-point jump, a 200-point jump, and I haven't dug into the literature yet to see, but I'm assuming what I'll find when I do that

is there's at least some preliminary evidence showing a meaningful improvement in testosterone when you get rid of an appetite. Okay, I want to go back to caffeine. You mentioned caffeine and I know this is something that you're somewhat well versed in because you obviously when it comes to gut health, when it comes to helping someone with their hormones, I know you look at caffeine quite often. Now, it looks like we're in this culture of caffeine nowadays. When we were all kids, obviously, we didn't drink coffee, that's what teachers

and adults drink. Now caffeine seems to be consumed by everybody. I think the only time I had caffeine would be I drink a Coca-Cola or something like that. And also, we see lots of studies touting the benefits of caffeine. You know, it helps with brain health. It's good for insulin sensitivity, good for athletic performance, blah, blah. I know as a trainer, there's a huge individual variance and some

people do poorly with caffeine. Can you give like a general guideline, like what is the doses that you tend to see with your patients that tends to be okay? And what tends to be too much? Well, I don't get that granular with monitoring their dose. And we just wrote an article on this, so if people search my name and caffeine, they should be able to find this review. Because it is an important point, and there are some that have said, you know, there are certain compounds in coffee, and therefore you shouldn't drink it.

And, you know, I don't mean to keep kind of being on this drum, but this is why levels of evidence is so important. Right? There's this one blog out there that got some attention because this blogger referenced a mechanism that coffee impacts that's pro and flammatory or something like that. If you weigh that against the meta-analysis that have found coffee is neutral to beneficial

for metabolism or cognitive health, pretty much the data shows coffee, the high quality data, meaning not the mechanism, then we speculate, but what happens when we look at free living humans who are either doing this or not doing this, you see neutrality to benefit with coffee. With one or two small caveats that are probably more so situational, which would be reflux, IBS, especially diureal, IBS. But once you improve the health of the gut, then I don't find those conditions to be provocated by caffeine.

So the dose is another good question. I think there was a good article, I believe it was with examin.com and I think they found that it was either 200 or 250 milligrams was kind of this cutoff point, which kind of resonated with me where I'll find, you know, if I go beyond six shots of espresso in a day, that's when I start to feel a little bit jitterty and like I have less energy. So I think everyone's gonna be a little bit different. Listening to that person's body is probably the best way to assess that out.

Once you have them where they're more tolerant and that's where if someone does have a sensitive gut, caffeine can be a little bit simulator or potentially a little bit noxious, but getting their gut sued and healed then they should be able to tolerate that just like anybody else. I notice my caffeine tolerance is way different

when my gut is healthy. Like when it's off, 250 to 200 milligrams, I can get anxious. When my gut is good, 400 milligrams, and I'm having a great workout. That's why the gut is a foundation of what I do, because it's so important. Yeah, so you're saying now

though sleep is something that you're starting to include and what these people that you're including working on this has been pretty profound then It has and I'm actually really excited because so coming back to my story when I as a patient went to the world of sleep medicine It was crazy. It was surgery as one option and then the other I didn't have a chance to tell you about was this essentially an expansive retainer that I'm sure would work, but I would need six months of braces to restrain my teeth after wearing this. And that seems like, you know, if that's my only option, right, maybe, but it just baffled me that some of these other therapeutics weren't offered up

And so that's why I took it upon myself to put together the sleep algorithm at the clinic because no one else is doing it So yeah, I'm quite excited about it. Oh, that's good. Well, I'm glad. I'm glad you brought this and showed us because I were always for things that are less invasive less intrusive a little less expensive, that have a good impact before moving into some of the bigger stuff. And I'm excited to go through that. Now, would you ever check these things before you do the gut stuff where you always do go into the gut first and then do this? Well, I mean, it would depend if someone had some pretty severe flags, whether it was

severe, dry mouth, severe fatigue, severe severe snoring a family history of apnea Maybe they had a sleep study like two years ago and diagnosed apnea But they never want to try the CPAP because they were scared. Yeah, then that might be okay Let's do these kind of in tandem. Yeah, so it would it would depend certainly I'm never gonna force a gut solution upon someone but just knowing how Pivotal and foundationally important gut health is, it's always going to be a thought, definitely. Yeah.

Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah.

Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah.

Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. we see poor sleep increasing IBS prevalence, and I'm assuming once the research gets a little bit more sophisticated, and they're saying is IBS along with SIBO will probably find that as the research is shown, maybe you're on 40 to 50% of IBS cases are underlie by SIBO. Wow. All right, very fascinating.

Well, cool stuff. I'm glad you brought this stuff. And this is something that for sure people watching right now can implement for pretty inexpensive. I'm personally going to try, I want to do the ring and I might try the mouthpiece is one of the things I'd like to try, but I'll talk to you and see what you've got. Yeah, we can get you guys lined up and it'll be interesting to me to kind of look at you guys as the tip of the spear from the athletic, you know, performance cohort to see how much this has to benefit someone who's really got everything

else dialed in. I predict the three of just the three hosts here have terror guarantee you can see us all sure it's underlying. Yeah, I sure are. I'm sure we're going to back sleeper and I know I've had to do things where I put like on my nose to get me in a brief so I sleep better so. No you will like sleeper you guys generally like sleepers or you deep sleepers. You know I used to I now that have kids I guess I'm probably a light, it depends on

the sound that I hear, but I all pop up right away. So I don't know if that has to do with being. Yeah. See what? I say I'm out like a light. Oh, yeah. Yeah. No. So I would say I'm probably a light sleeper now. Is there a correlation to that? I mean, if you know, I know that that's what I'm trying, that's what I'm asking because I'm trying to learn the correlation is between, between the two. I've always been a light sleeper myself, but I'm not sure if that's just constitution or if that's a flag. They do say that teeth grinding or bruxism is one red flag that you have a problem with

apnea also. I can fall asleep in you word anytime. I feel like that's a red flag. I should not be able to fall asleep whenever I fall asleep. That is the red flag day time sleepiness. There's a thing it's called the Epley questionnaire. And it's one of the kind of peer reviewed validated sleep questionnaires, but I find it's a little bit too,

you have to be a little bit too severe to fully flag on it. And that's what we've built in some of those other things. It's weird how he does it though, because I feel like he's got really good energy and mood is consistent and well. And then but yet if we get on a plane before it even takes off he's out or we get in a car drive some worries asleep before we get around the corner. This is sell yeah consistently yeah but that might be just all you know firstly

I'm assuming pretty strong baseline constitution and then all these other excellent health practices but to your other point maybe that word word recall and that next level of cognition is really what's going to open up for you. Yeah, and I'm also one of those people, if I get a little tired, it makes me more wired. And so it might come across as, oh, he's energetic right now, but in reality, I'm fried. But that depth of thinking, and this is something I have noticed, my depth of thinking has gotten so much more profound. It's, and especially now that the clinic is growing

or pioneering some research initiatives and there's multiple people, I really have to have that kind of deep thinking where you're looking at all these complex gear wheels and how they kind of fit together. And I don't think I could be doing this if I didn't have the sleep that I have now because it's like five years ago as more workhorse.

Just get the stuff done. It's grinding, right? Yeah, but now grinding doesn't get me any farther. It's that very deep insightful thinking. I was listening to a lecture with Jeff Bezos and he said, I am paid a lot of money to make very few but very important decisions. And I think that's the evolution of most entrepreneurs. You want to get to that point where it's not like hamster we're like grinding. It's now you're kind of sitting atop like the Ray Dallio Principles book recommends you know you're sitting atop at this

complex machine and you're giving these very strategic inputs. So there's not a lot of decisions but the ones that you do make are so so. Yeah they can go one way in a big way or the other way in a big way. Exactly. Excellent. And sorry I don't want to get you but I just want to speak to the females for a moment that females will have hormonally associated sleep problems obviously if they're Absolutely. I don't want to get you, but I just want to speak to the females for a moment that females will have hormonally associated sleep problems, obviously if they're having hot flashing. And I just want to mention to women that there are herbal options that can help to balance out female hormones like don, quay and black kohosh.

So there are options there for women who might say, well, I don't want to go on a hormonal placement therapy. It scares me. Okay. Understandable. I think with a low dose that can be done pretty darn safely, especially with its biodechnical, but there are also herbal options for women who might be. And what are those two again in it? Black cohosh.

Black cohosh and don Quai. I use a formula called astral harmony, which has a kind of combination of those with white puny and licorice as just one option. But for women, if you're feeling that warmth at night, then you're getting to your, I'd say anywhere from your mid-30s on, where it makes start flagging. What's that one supplement?

I think it's, it's, it's, it's called the V-vitax. Vitex, thank you very much. Also may help, but Vitex is more so, something that will help spur natural production on a progesterone. But the challenge with Vitex is more so something that will help spur natural production on a progesterone. But the challenge with Vitex is it works in the brain as a dopamine agonist, meaning it helps agonize dopamine, which you want. Stress can kind of tear down or use up dopamine.

And dopamine in the brain, it's known as a tonic inhibitor of prolactin. So if dopamine goes low in a roundabout way, your prolactin goes high, and that thwarts the ability of the brain to signal the ovaries to make progesterone. But when your postmenopausal, that communication from the brain to the ovaries is kind of shut down. So chase through your vietex doesn't work

in a menopausal cohort, because it goes the brain and that brain accesses it all the time. So, yeah, if you're pre-menopausal, then Chase you can be helpful. But if you're post-menopausal, you either want to use the estrogen modulators like Black O'Hash and Don Quy or a low dose by the NKHRT. Excellent. Oh cool. This has been very informative and I'm excited to try this out. So I'll give people update on how this affected my sleep. Love it. Thanks. Thank you for listening to Mind Pump. If your goal is to build and shape your body, dramatically improve your health and energy and maximize your overall performance, check out our discounted RGB Superbundle at Mind Pump Media.com. The RGB Superbundle includes maps and a ballac, maps performance, and maps aesthetic.

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