The 20 Wellness Recommendations Top Experts Actually Agree On

“cognitive activity during the day increases sleep pressure, results in better sleep efficiency, greater slow wave sleep”

“polyphasic sleep schedules and the sleep deficiency inherent in those schedules are associated with a variety of adverse physical health, mental health and performance outcomes”

“in order for that consolidation process to happen, you need to move through the entire sleep cycle...The brain generally moves through all of the stages over a period of about 90 minutes”

“it's entirely possible to accelerate your progress potentially by quite a bit by napping strategically”

“by taking that first nap, you're enhancing the likelihood and the effectiveness of consolidation of that particular practice session”

“having a consistent bedtime I think considered to be kind of, probably the cornerstone of, of good sleep. And I think that, you know, a lot of that is in helping to maintain those boundaries”

“many cultures do have naps integrated into the day, siestas and things like that and what we refer to as biphasic sleep. So there's plenty of precedent for that sort of thing”

“sleep. That's when your glymphatics are doing their thing”

“those who exhibit more significant changes in sleep tend to spend less time outdoors; those who don't exhibit significant changes spend more time outdoors”

“establishing a routine where you're utilizing conditioning in some way that's, you know, conditioning you to, to sort of begin the sleep routine. Telling the brain, you know, this is wind down time. The more reps you get in doing that, the easier it becomes”

“there are some stories of some famous people, including people, you know, creators and inventors and so forth, who had. Who slept in these unusual patterns...maybe a creativity gain”

“if you can keep a reliable shift. If you want to turn your day in tonight and make that permanent, that will actually minimize the damage. You're just in a different time zone.”

“using wrist based movement to estimate whether someone was asleep or awake across a night has been around since the 1970s... you can Predict with about 90% accuracy using movement alone”

“I actually see this not uncommonly where people have trouble with sleep because a medication that is perfectly acceptable to prescribe in the evening is being taken in the evening.”

“orthosomnia can be a precipitant to insomnia and it's going to make your sleep Worse, and then you're going to worry about it more. Actually, for a lot of those people, a lot of times we'll just say, take it off, just take it off.”

“Is there anything physically that's preventing you from getting deep sleep if you wanted it? Do you have some sort of systemic inflammation going on? Do you have untreated sleep apnea? Do you have chronic pain?”

“Bank good sleep. Get as much good sleep as you can while you can, because if you have a competition tomorrow and it's high stakes, you're not going to sleep great.”

“allowing sufficient wind down time with nighttime signals, dimming lights, literally and metaphorically for at least a half an hour before bed. Literally meaning you want them orange, you don't want them bright and blue.”

“A nap on purpose that is restricted in time before you want to wake up, before you drop down into that deep sleep. If you want to make it sort of like a power nap.”

“you go through a full cycle, you actually make it all, and you get a whole cycle of deep sleep, which does exactly what it does at night too. It's not quite as good, but it does the trick.”

“time the flight so that it lands in the morning local time. So you're taking off in the afternoon from the US and it might be 3, 4, 5, 6 in the afternoon, but you're landing at 10am local time”

“I'll have a crappy fragmented night of sleep on the plane. I got my earplugs, got my eye mask, got my melatonin”

“sleep staging data, it's a ballpark. It's actually better than a lot of sleep people assume that it is. In terms of its level, it's probably between 60 and 80% accurate”

“one night of data isn't worth much. It's more about the weekly trend or like trending and changing over time. That's what I care about”

“if you can sleep better, your resilience will improve. You can improve your level of resilience, whether it's physical or emotional or whatever.”

“Some of the best sleep technology on the market, simple cloth eye mask. There was a study, I think it was in Switzerland where they had an eye mask, just a plain old cloth eye mask and they had a placebo eye mask where they cut the holes out in the middle. Same strap. Just cut the holes out. Improved sleep consolidation during the night.”

“Anyone who has an animal in their room, another mammal in their room, like moving around. You're gonna have more fragmented sleep.”

“And metaphorically, I mean, give yourself time and space to detach. That is actually usually if you're going to bed at the right time or within your window of time, if you're having trouble or your mind's racing, it's because you're trying to go from 30,000ft to parked at the gate right away. Just put a little bit of space in there, let yourself come to a stop.”

“So that I would say is orange lights. Putting. Putting screens down if you can. If you could put down screens. Reading. Reading actual paper books is great before sleep.”

“So that I would say is orange lights. Putting. Putting screens down if you can. If you could put down screens. Reading. Reading actual paper books is great before sleep.”

“If it is outside of your control, don't try and control it. Let it be and don't panic. You will fall asleep just fine. If it's possible to fall asleep, fine. If you didn't panic, you will. As soon as you start panicking, you're adding energy into the system.”

“Or get two twin xls, put them next to each other. Sleep in a. You can sleep with somebody, but not on the same mattress.”

“there's nothing wrong with that. There's people who talk about this as if it's a bad thing, but actually from a sleep science perspective, you get all of the social positive human benefits of sleep.”

“I would say most people probably need seven. By self report, that might mean six or six and a half on your wearable.”

“keep that schedule as consistent as possible, seven days a week.”

“the majority of daily growth hormone secretion occurs in the initial phase of slow wave sleep. On the other hand, growth hormone and its releasing hormone, growth hormone releasing hormone have also been shown to promote sleep, particularly slow wave sleep”

“one to two nights of short sleep does not dramatically impair performance...if you're coming from a place of strength, one or two nights, dropping your sleep from eight down to like six or five hours, you might have some cognitive impairment, but it's going to be quite minor.”

“I do not nap for that reason because I would be. It's sort of like if you're taking a snack, don't. If you're going to have a light snack, don't have it be at dinner time”

“most of those scores are. I give almost no attention to those. I can be ungenerous and say they're mostly made up nonsense anyway”

“Is your mattress 10 years old and needs to get replaced and it's just uncomfortable and it's creating too much activation during the night?”

“Maybe you're going to bed too hot and you need to chill out a little bit first. Whether it's mentally, physically, or both.”

“there have been studies where you take, where they're already sleeping maybe six, seven hours. If you get them up to nine, 10 hours, they're faster, they're stronger, they're mentally sharper.”

“You might need to track it objectively using something like a tracker or a stopwatch. Are you getting faster? Are you being able to lift better? It might not be perceptible by your memory”

“Like eye masks and earplugs. Some of the best cheap sleep technology that exists.”

“Reading. Reading actual paper books is great before sleep. Unless you're me. I actually suck at reading before bed because I get into it. But for most normal people, the data actually support reading because it's self paced. If you can't maintain muscle tone, you'll know it and you will tap right into your body signals. You won't be overstimulated.”

“If I wake up in the middle of the night, what do I do first? Step one is, okay, can I fall right back to sleep within the next two or three minutes? I try and if I don't, then I.”

“with the eye mask, the environmental bubble wrapping of your sleep, because if anything is going to prevent you from getting more deep sleep, it's extra stimulation with the auditory stimulation.”

“if I put you in an otherwise quiet, dark room for 20 minutes, could you stay conscious? If the answer is no, you're probably not getting enough sleep.”

“give yourself permission to schedule stuff out in different times. You may or may not have control...adjusting meal times or adjusting where the heaviest workload of your day is scheduling meetings at certain times”

“making sure you've got good sleep and don't have sleep apnea”

“Or like that's how I like to do it. I like to extend it by 15 minutes. See, if you do that, extend by another. Because also you don't have to find an hour in the day. You can always find 15 minutes.”

“in mice we've looked at young mice that have really good chronosynchrony and older mice that are kind of losing their synchrony and the nad system becomes disturbed there's a lot of time of day cues that go into nad synthesis”

“if it's the sleep so whether or not you're we're talking about like i said we're diving into this but like if you're if your circadian rhythm's disrupted i mean trying to fix fix that”

“You might need to just that extra layer of insulation, like a white noise machine could be good for something like that.”

“I like sleep depriving myself a little bit before these long flights”

“It's during sleep where all the action takes place. That's when this whole clearance is occurring and most of it is during deep sleep.”

“we've identified at least two different genes...idiots like me have been out there touting the importance of somewhere between seven to nine hours of sleep”

“sleep is a preferential time when that brain cleansing system kicks into gear”

“we like to see some measure of at least 85% or above. Because once you get less than 85% in terms of your sleep quality or your sleep efficiency, then you start to see many of these unfolding system wide impairments.”

“those people who were in the upper quartile of regularity de risked all cause mortality, cancer mortality, cardiovascular mortality. It was stunning. And then they did a cute little experiment... regularity almost beat out quantity in terms of predicting all cause mortality.”

“sleep, unlike those two other criticals of health, which is diet and exercise, is very difficult to subjectively estimate... there is something useful about tracking, especially a non conscious process”

“if we go to bed and get up at a regular time, that aligns with our circadian rhythm, that's probably like the number one thing we can do to give ourselves the opportunity to get good sleep”

“the basics actually do a lot, you know, keeping a regular wake time and sleep time”

“Keep your naps before 3pm so that it doesn't interfere with sleeping at night”

“you really wanna try to end your nap by 30 minutes. So I tell people, set an alarm so that you don't get into real deep sleep and get sleep inertia.”

“unintentional naps, naps are not good. People who are dozing off in the evening in front of the tv, that is not a good nap...it uses up your sleep drive. So then you don't get good sleep at night.”

“normal to wake up several times during the night. AFNARs are normal. Arousals and awakenings are normal...waking up several times is completely normal. And if people get back to sleep within a few minutes, again, that's totally normal.”

“you should always keep in mind, how do I feel the next day? Because I think a lot of people will see their readiness score as 92, and they feel miserable... subjective sense of sleep is just as important as objective measures”

“only on, let's say a Sunday afternoon will I open up the app and look historically, what's been happening during the past week so that you keep getting your data, but you don't get the anxiogenic daily sort of repetition”

“That's why it's so important to get a good night's sleep, you know, with all the. With all the right amount of deep sleep.”

“when you are sleep deprived, you become more asocial...other people rate you as being less socially attractive...we stop wanting to help other people”

“I like to think about sleep trackers that are low friction and no friction. When we go to sleep, we take things off, we don't put things on. That's why I like things like the ring, for example.”

“when it comes to at least amyloid and tau, we think that it is the slow wave sleep, which is kind of the deep part of non REM sleep that's important”

“if you're waking up in the morning and preferably without an alarm clock, and you feel like your sleep was refreshing, you probably had good sleep. I think that sometimes we lose the ability to sense that if we rely too much on wearables”

“getting on a very regular schedule made a huge difference in getting into that deep sleep”

“you can kind of go into almost like a low battery mode when you are awake but in quiet rest. And I think that can drive some already early clearance from the brain”

“the remarkable relationship of sleep regularity, the index and across the board cardiovascular cancer and neurodegenerative, the three big age related diseases”

“Women have about half the prevalence of men in terms of sleep apnea before Menopause. After menopause, they've caught up...around menopause is when a lot of women develop and are diagnosed”

“we both have used the OURA ring and other ways to measure that...learning about your deep sleep is a practical import”

“if you are efficient, if you can do the job in three hours, then why sleep for six hours? Right? But most likely you can't”

“the one biggest thing I change I made was this regularity. And it really jumped up from that”

“There is so much information in the data that we collect during an overnight sleep study in the lab...we could help direct them to more confirmatory testing or treatment”

“sleep has also been linked to fewer mutant blood cells. So I think that we can kind of now it's exciting.”

“you also, you of course get into sleep. How important that is dealing with this pain.”

“the density of delta activity or slow wave activity during deep sleep is actually diagnostic of how restorative that sleep is”

“people that are sleeping either shorter, so fewer than seven hours a night, or they're sleeping more than 10...people that are getting at least seven to nine hours of sleep have lower all cause mortality”

“Getting quality sleep each night helps regulate not only appetite, but also the specific forms of metabolism that drive specific appetites.”

“one of these people said to me, richie, you really should give up an alarm clock. Just don't use an alarm clock anymore. And I was getting at that time between five and a half and six hours a night of sleep, and I gave up the alarm clock and my average length of sleep increased by about 30 to 45 minutes.”

“morning cortisol needs to be very, very, very high in order to have low cortisol at night. If you don't, you have this kind of flat cortisol curve... sets you up for insomnia, anxiety”

“just get good at it on average. Right. That's what I'd say.”

“when I gave up the alarm clock because I was getting too little sleep”

“sleep and nutrition being really the foundations of those recovery strategies. Strategies for exercise, for athletes, post exercise.”

“those athletes who are more regular, so consistency in bed and wake time had better quality of sleep. So they didn't sleep longer, but their quality of sleep was better.”

“if you're bed at 10 and awake at 7, you want to do that regularly... why would you mess up your consistency if you don't have to?”

“there's quite a strong genetic component to sleep...encourage athletes to sort of think about what the amount of sleep they need to feel like they function best and to aim for that amount. And for one athlete it might be 7, for another it might be 9, 9 to 10.”

“an athlete probably needs more than someone who's not exercising as much. But then within athletes it's highly variable.”

“if athletes get more sleep so the sleep is extended over a reasonable amount of time, like you probably need at least five days, then you will see performance effects, mood effects, effects on cognitive function.”

“the data seems to suggest somewhere between three to five days as a minimum of reduced sleep. So deprived sleep. So we're talking probably two or three hours less than you'd get normally between three to five days and you'll start to see a performance effect.”

“most people have more control over their bedtime than their wake time... that's why we encourage people to... go to bed at consistent times”

“are the hours after midnight more important than the hours before midnight? ...The issue is that if you go to bed after midnight, you're likely just not to get the duration of sleep that you need”

“if you get less than seven hours of sleep per night or if you have relatively low sleep efficiency, your chance of actually developing respiratory infections...can increase your risk by about three to five fold”

“growth hormone and IGF1 are very strong stimulators of the connective tissue... the strongest activator of growth hormone is sleep. Sleep... growth hormone is by far the highest during night, and that's a very strong stimulator of formation of collagen.”

“within an hour, you should feel pretty good. You should be able to get through the day without needing a nap.”

“somewhere between 20 to 90 minutes during the day is about right to top up. So it really depends on like how sleep deprived you are will have a relationship to how much sleep you will need during your nap.”

“if you're getting less than six hours of sleep... then, you know, that's a concern. And I'd be prioritizing sleep if I'm at risk of getting less than six hours”

“if you ask someone to do... a one off max jump... often it's okay... Ask them to do... a one hour time trial or a team sport... That's where you start to see the effects”

“you should fall asleep in a reasonable amount of time. So at night, so if you put your head on the pillow and you're gone in zero minutes, you're completely asleep. It's probably a sign that you're a little sleep deprived.”

“there is a link...there is definitely a strong genetic link to your sleep”

“The sweet spot for all of these things, cognition, mental health, depression, mania, looks to be between seven and eight hours.”

“I'm happy to believe that you're less likely to avoid untimely death, but I'm incredibly skeptical about whether or not you're Gonna Live to 120 or 140.”

“I tend to be closer to the if you find it useful, you should use it point of view.”

“People who sleep in the same hours of the day, they tend to do better than those who have sleep that's erratic.”

“Get enough sleep, that, that's your. Your second one.”

“On quick returns shifts separated by fewer than 11 hours, the evidence is unusually consistent... Workers who experience frequent quick returns sleep an average of only 5.6 hours between them.”

“It is 11:15 on a weeknight. You have brushed your teeth, you have set your alarm... And then you reach for your phone. Just a quick check... And when you finally put the phone down and look at the clock, it is 12:45, sometimes later, you have lost over an hour.”

“The person who cannot sleep reaches for the very device that will make their sleep worse. The content they consume raises their emotional temperature at the exact hour when it needs to cool.”

“Fourth, set a consistent priority Pre sleep social media cutoff the evidence is clear that nighttime specific use is the strongest predictor of poor sleep, independent of everything else mood anxiety, total daily usage a defined cutoff time, ideally 60 to 90 minutes before your intended sleep, targets the single most disruptive behavior in this entire literature.”

“night shift workers needed at least four consecutive days off before their sleep recovered to day shift levels”

“A 10 minute nap taken early in a night shift produces a rapid reduction in sleepiness with virtually zero sleep inertia. You wake up sharp, not groggy.”

“A 10 minute nap early in the shift. Take it, do not skip it.”

“Light exposure in the morning and light closure at night. Regularity of bed and especially wake up time. Keeping a cool temperature at night and only associating your bed with sleep and sex.”

“Light exposure in the morning and light closure at night. Regularity of bed and especially wake up time. Keeping a cool temperature at night and only associating your bed with sleep and sex.”

“Regularity of bed and especially wake up time. Keeping a cool temperature at night and only associating your bed with sleep and sex.”

“Keeping a cool temperature at night and only associating your bed with sleep and sex.”

“Only associating your bed with sleep and sex.”

“Sleep efficiency is a simple but powerful metric. It's the percentage of time you're actually asleep while you're in bed. Ideally, we want that number above 85%. When you reach that number, it's a sign your body is consolidating sleep.”

“Keep your bedroom cool, quiet and dark. Around 65 degrees Fahrenheit is ideal.”

“Sleep Hygiene Optimize your environment and habits to support sleep.”

“Sleep is probably the most powerful thing you can do for your HRV alongside exercise. Sleep is like having a master piano tuner work on your nervous system every night during deep sleep.”

“Even moderate sleep restriction like getting 5 to 6 hours instead of 7 to 8 hours consistently leads to higher resting heart rates and less beat to beat variability.”

“For healthy adults, REM sleep typically takes up somewhere between about 18 to 25% of your total sleep time.”

“The longer of a sleep opportunity you have later into the morning, the greater amount of REM sleep that you'll get.”

“Make your light exposure in the last hour before bed very dim, approximately below 50 lux, certainly probably around about 10 lux, if not 5 lux if possible, which is very, very dim.”

“Non restorative sleep is not a lifestyle inconvenience, not a character deficiency, and not something that more caffeine is going to fix. It is a clinically significant condition with measurable consequences for health and function”

“Deep sleep functions like the load bearing wall of a building. Remove it and the whole structure weakens even when the surrounding framework still looks intact from the outside.”

“Subjective sleep quality is a health signal. It belongs in the standard toolkit of preventive medicine alongside blood pressure and cholesterol.”

“The phone sitting on the nightstand is the engine that keeps it spinning. Nighttime specific social media use independently predicted poorer sleep quality even after controlling for anxiety, depression and self esteem.”

“How alert a person feels upon waking is only about 25% determined by genetics. The remaining 75% is governed by modifiable behavior, principally the quality and quantity of sleep the night before, physical activity during the preceding day, and the composition of breakfast.”

“Evening light delays it, pushing everything later. The clock is genuinely bi directional in its response, and the direction depends entirely on when the light arrives.”

“The evening damage they do is mostly behavioral rather than biological. Engaging content keeps you up past the time you were meant to fall asleep at. Scrolling fills the gap where the winding down process should have started.”

“Third, make your bedroom a phone free zone, but know that timing matters. The longitudinal data shows that strict device free bedroom rules protect sleep, but primarily among adolescents who have not yet developed compulsive usage patterns.”

“Use blackout curtains if needed. Use white noise or earplugs if sound is an issue. Your bedroom should feel like a cave.”

“maintain regular sleep wake times, maximize true nighttime sleep and get exposure to natural light during the day. Your heart needs that reliable nightly restoration period”

“Try not to think about optimization of sleep on any one of these single stages. It should be a balanced distribution.”

“One of the most reliable, one of the most effective behavioral ways that you can increase your REM sleep is by delaying the time that you wake up...if you sleep later into the morning...you wake up maybe 15 or 20 or 30 minutes later...because you're sleeping later into the morning, which is where your REM sleep rich phase of sleep is typically going to be”

“For the overwhelming majority of human history, sleep happened beside the crackling of a fire, the rustle of wind through long grass, the chorus of insects, the call of nocturnal animals.”

“On the first night and only on the first night, the default mode network of the left hemisphere shows less deep slow wave activity than the right.”

“Keep a sleep diary. Challenge your thoughts, set up your environment and above all, trust that your body wants to sleep.”

“chronic back sleeping blunts that clearance night after night, then there is a pathway from sleep position to protein accumulation that works like compound interest on a debt”

“I have come to believe that we need to think about non restorative sleep in a fundamentally different way. I don't see non restorative sleep as a sleep disorder. I see it as a daytime wakefulness disorder.”

“This has real consequences by the way for anyone who sleeps badly in hotel rooms, and we will get to exactly what to do about that in a moment.”

“the four macros of good sleep Quantity, quality, regularity and timing... free online sleep assessment that helps you measure the four macros”

“sleeping seven to eight hours daily is recommended for optimal health outcomes”

“sleep regularity was a stronger predictor of all cause mortal mortality than sleep duration. And that occurred even when sleep duration was considered alongside sleep regularity”

“when subjects were sleeping five and a half hours per night versus eight and a half hours per night, they lost the same amount of weight on the scale in total. But with the five and a half hours of sleep, they only lost 0.6 kilos of fat versus 2.4 kilos of lean mass”

“sleep duration anywhere between seven to eight hours seems to be a solid sweet spot”

“sleep regularity and having like an hour window that is consistent as far as sleep wake times go. Also solid when trying to optimize sleep for health related outcomes”

“Do your best to sleep six to eight hours. Like to be asleep six to eight hours per night. Try to be as consistent as you can.”

“the normal sleep group, the individuals in that group, on average 80% of the mass they lost was fat mass and like 18% was lean mass. And in the short sleep group, like 17% of the mass they lost was fat mass versus 85% for lean mass”

“when avoidable, mimicking early restriction sleep patterns and prioritizing morning exercise may help maintain performance”

“Sleep is a multifaceted thing...timing, regularity, disorders, quality, all those play a significant role in how sleep impacts your health recovery”

“the authors essentially encourage consistent sleep patterns as that may be a more achievable and effective public health goal than solely looking at extending sleep duration”

“sleep extension group experienced a significant increase in sleep duration compared to the control group, which resulted in a notable reduction in energy intake roughly by 270 calories per day”

“sleep deprivation, late restriction, which essentially means going to bed late and waking up early, those had more substantial impacts on performance than early restriction”

“keep your bedroom dark and cold, use a sleep mask or minimize light earplugs”

“I've made a conscious effort to sleep as good as I can and keep my bedtime regular”

“getting 9 to 10 hours of sleep instead of 7ish across the board had a neutral to positive effect on all facets of athletic performance”

“sleeping in the place where they just played a game and flying out the next morning...had just an absolutely enormous effect on how much the players were actually sleeping nights after games”

“athletes who want to improve their sleep or improve their performance by improving their sleep, they could extend their sleep up to two hours over three to four, nine nights”

“athletes who want to improve their sleep or improve their performance by improving their sleep, they could extend their sleep up to two hours over three to four, nine nights or supplement with Napoleon naps of 20 to 90 minutes”

“if you're keeping pretty consistent sleep wake times and you wake up and you feel generally pretty okay and refreshed, you're probably fine, whether that's you're waking up after nine hours or waking up after five hours.”

“napping improved cognitive and physical performance and reduced fatigue after a normal night's sleep. The benefits of napping were more pronounced for naps between 30 and 60 minutes”

“overall the data on night shift work seems to somewhat support the sleep regularity. That sleep regularity seems to be somewhat of an important factor in the overall effect of sleep and health.”

“sleeping less than six hours was associated with an increase in risk [of obesity]”

“When I'm sleeping well, I tend to find it easier to make good food choices, stick to a diet, et cetera. If I get like a little sleep deprived, it's still fine. Once I get past a certain point though, I get very, very snacky”

“exercising and doing your best to maintain sleep regularity, going to bed and waking up within an hour of the same time every day, you're taking a lot of boxes, a lot of important boxes as far as health goes”

“Paula Radcliffe, the ex world record holder in women's marathon... She quite famously sleeps like a cat. During her competitive career, she said that she averaged about 11 hours of sleep per day. And in her more intense training blocks... she would get up to 13 hours of sleep per night”

“If your body is asking for more sleep and you're already sleeping eight hours per night and you have time and space in your schedule to get an extra hour of sleep, I just so, so strongly believe that that is not going to be bad for you.”

“the improvements tend to be larger in things that are a bit more technical in nature... generally if your sport involves more of a technical component versus less of one, you may see a larger improvement from sleep extension”

“people were asked about their average sleep duration every night...what time did I go to bed? When did I wake up?...being in bed doesn't necessarily mean that you're fast asleep”

“you probably don't need to be too concerned about your sleep duration for health. As long as it's not entirely ridiculous, like I'm talking under six hours consistently”

“use a sleep mask or minimize light earplugs”

“use a sleep mask or minimize light earplugs”

“I was training an average of like four hours a day and I was sleeping an average of like 11 hours a night. And I gotta tell you lads, it was fucking great. And I took my total from like 1525 to 1714 in like 10 weeks.”

“when I'm really getting after it, my body is calling out for either one or two additional sleep cycles for sure”

“increasing it somewhat did substantially alleviate that risk. So it may be a case of diminishing returns where you potentially, assuming there's some causality here, you don't need to be perfect with sleep regularity to alleviate the risk to a large extent.”

“sleeping in the bottom 20 percentiles only between half an hour to six hours per night did substantially increase risk of alcohol mortality, just bringing that up to the next 20 percentiles between six hours and six and a half hours already pretty much removed any increased risk”

“if you're going to train straight thereafter, maybe don't nap or maybe take a shorter nap to allow for some time between the two”

“if you're sleeping seven hours, waking up for 20 minutes to do your morning prayer and going back, and especially if you're going back to bed for another hour...I very much doubt that that one month is going to have any actual meaningful effect”

“poor glycemic control is associated with worse sleep quality and maybe even like causative of worse sleep quality”

“the optimal health outcomes were generally seen at seven to eight hours of daily sleep”

“I would urge people to give a sleeping mask by like a highly ranked one from Amazon. Give that a go if you are having issues with your sleep”

“earplugs, especially foam ones, are worth a try. I know it sounds like one of those weird things that most people are like, I don't want to put something in my ear when I sleep, but I do believe that for some it may be one of those oh wow, eureka moments where where it actually helps their sleep”

“there probably is a benefit to waking up after a full sleep cycle has elapsed and sleep cycles generally last about 90 minutes”

“I don't think just because your sleep was fractured that any additional sleep is not beneficial. It just kind of reduces overall sleep quality a little bit”

“We often just hear the number seven to nine hours per night”

“when I've had those couple of nights of horrible sleep and I've tried to sneak in that like 10 to 20 minute nap... Those sometimes are game changers”

“these other things like sleep and exercise that we know are so important for many other aspects of our health, like very strong data to support the fact that it can reduce our blood pressure”

“They have a lifestyle where they're tending to sort of go to sleep with the sun and waking up in the sun. And that is having an impact also on their eating duration.”

“I go to bed half an hour earlier. I try not to eat or drink within two hours of going to bed.”

“I've also got a few gadgets that I've sort of invested in blackout curtains now in the room.”

“I've got earplugs that play sounds of the sea that are soft. So I can't hear my poor wife snoring or someone's car alarm going off.”

“I think sleep is really important... stress will affect your sleep. When you don't sleep, you develop a predilection for sweet foods”

“But you cannot do lots of exercise and then be really proud that you can get away with four hours of sleep every night. You have to do it all.”

“They carry too much weight, they're stressed, they're not sleeping, they're eating all the wrong food.”

“Can a regular sleep routine reduce inflammation? Yes.”

“probably why the benefits of Tommy's favorite supplement, creatine, are disproportionately good for the brain, because it specifically helps with energy production”

“it's really evolved over the last 40 years. It's gone from athletes getting bigger, stronger, faster. Now we're looking at potential benefits on bone health, brain health, cardiovascular health”

“when you compare creatine and weight training to creatine, placebo and weight training, there is a greater increase in lean body mass, muscle size as well as muscle performance”

“when we take in a little bit more, there is some substantial beneficial effects across the whole board. Not just muscle. We're now looking at bone, brain and the immune system.”

“20 grams a day for about seven days is usually what's recommended. A bit of new information. You only need to do that for two days and then your muscles are saturated.”

“After that you can reduce it as little as 2 grams a day. They call that the maintenance phase.”

“You can take as little as 2 to 3 grams a day, no loading phase, and take that on a daily basis, probably for the rest of your life. And that will definitely accumulate and fill up your muscles in about 30 days.”

“If you're taking 5 grams a day...It'll take you 21 days to fully saturate your skeletal muscles.”

“when you look at creatine in older adults with resistance training, it did improve tasks of functionality. Sit to stand.”

“If you're taking five grams, take about two and a half grams in the morning, wait at least six hours and two and a half grams later also take it with food.”

“Start with three grams, one and a half morning and evening, then move it up to five, two and a half, then move it up to nine, three, three and three.”

“if you work out twice a day, you're taking creatine twice a day. But if you take it in the morning and then work out later in the night, that's totally fine. I'm a big proponent of taking in close proximity to exercise. An hour pre and post most.”

“I now recommend, take it every day. Just get it like a multivitamin, whatever you're doing.”

“The monohydrate form is the one to aim for. Don't be fooled by creatin Insert, your favorite derivative. Monohydrate is the one that's been most studied”

“it definitely seems to increase training volume. So that's either the load by the reps, by the set or exercise capacity. From a cardiovascular perspective, it definitely, if you were to choose one thing, why creatine has been so effective, it's improving muscle strength”

“creatine really speeds up that recovery, which is great for the average person. They don't have a lot of time to work out. They can't wait around for three to five minutes in between a really intense set”

“combining creatine and protein will probably give you a superior effect. There's been two studies that show you get greater increase in in muscle performance and lean body mass when you combine creatine with protein.”

“Standard recommendations are 3 to 5 grams per day, but the question is should some people take higher doses? We discuss creatine and whether or not we need a loading phase for it or if you can just start with a daily dose. We also talk about different forms of creatine. Monohydrate is the gold standard”

“The best lines of defense come from triathlon and marathon running where the increase in these markers called cytokines were elevated but creatine sort of attenuated. That rise could allow the individual to recover and get back on the, the track or whichever it is quicker”

“Everybody has a certain weight. We put them on scale and we use 0.1 gram all the way up to 0.14 grams per kilogram. So, for example, if you're 70 kilograms, you're taking 7 grams a day, all the way up to about 9 grams a day.”

“females get an improvement in muscle performance, primarily strength...reduction in bone mineral density, bone strength. And then we're seeing from a sports perspective, agility, balance.”

“the best studies for the brain look at 20 grams a day for at least a week”

“I personally take about 10 grams a day on average”

“during times of metabolic stress, sleep deprivation or jet lag, I'll increase it to 20”

“they gave 0.35 grams per kilogram. So even if you're only 70 kilograms, that's 25 grams in a bowl of stove dose. And they measured it for 21 hours of sleep deprivation and it really improved memory, cognition”

“if you're in contact sports, creatine should be taken on a daily basis. Because unfortunately if you do get hit in the rodent model when, because you can't do this in humans. But when they've actually forced concussion in rodents, taking creatine beforehand, the recovery symptoms are really accelerated.”

“20 grams a day for seven days followed by the maintenance that is only ever been shown to have beneficial effects to muscle”

“the loading phase to me is not needed it from a muscle perspective now, because we've talked about bone and brain might need a bit more. So now maybe the new daily loading phase is maybe, you know, 5, 10 grams a day or a little bit more.”

“they've looked at study after study in children, young children, adolescents, and there's no adverse effects... it improves health, agility, coordination, muscle mass.”

“Creatine monohydrate, is that still the gold standard for supplementing with creatine? If so, why?”

“With food seems to increase the absorption because of the insulin from carbohydrates and, or some of the effects of fat.”

“a lot of people had a myth of creatine increased body fat. We don't see any evidence to that. We're seeing at best about a 1% decrease in body fat and about 0.5 kilogram reduction over time in combination with weight training.”

“It super hydrates the muscle. Creatine is trapping water into the cell. It also has been shown to increase extracellular water and total body water in some studies. Creatine might actually help hydrate the muscle and decrease the chance of muscle cramping or dehydration.”

“the creatine molecule, whichever does not increase urinary output...there's no evidence to suggest the molecule itself stimulates urination.”

“As supplements go, it came and stayed...Its effects are pretty mild on muscle, but they're there, they're potent, they last. Now, the brain and the cognitive side of things, the evidence is growing in that area too.”

“it's really evolved over the last 40 years. It's gone from athletes getting bigger, stronger, faster. Now we're looking at potential benefits on bone health, brain health, cardiovascular health, even in children and during pregnancy”

“the developing brain making its own creatine... uses 20% of our daily energy. And of course during development that's when it's very, very precious as well.”

“The lowest dose ever been shown to be effective is 8 grams of monohydrate a day. Now, as we just talked about, 3 to 5 grams is great for muscle. But now you're getting into bone.”

“creatine definitely has the potential for a lot of things. But without protein, you know, those two need to be there...especially from an older adult population.”

“vegans and vegetarians...respond exceptionally well because we're doubling the amount of creatine...they can do more reps, higher volume, quicker recovery.”

“the more that the brain is stressed, the more creatine seems to come to the rescue”

“I think a university students, midterm week at final exam, staying up all night cramming, maybe creatine could really improve their ability to score better on tests”

“we've seen some data to suggest that 10 grams might be a good viable dose, more or even a little bit less, depending on why you're taking it. But I personally take it from a whole body perspective.”

“they looked at young healthy individuals, biological females and we gave a pretty high dose here, 5 grams plus we added 5 grams of placebo. So 10 grams a day versus a 10 gram placebo... total sleep duration on the days they trained was substantially higher. I think it was about almost an hour compared to placebo.”

“a loading phase and then down to about 5 grams a day. So it has some favorable effects for endothelial, I think, with macro and microvascular function.”

“These are usually the loading phase, light maintenance phase or if they're looking at it from a cellular perspective, it's usually just the loading phase. 7 days pre post they'll do biopsies or cellular data.”

“it improves the vitality and mobility of sperm... There's no evidence to suggest it downregulates sperm motility health.”

“for those willing to do... resistance bands, anything that you feel mechanical stress, creatine will give you a slightly greater benefit.”

“I now argue you should take it on a daily basis because of the emergence of like, okay, I'm okay with the muscle being full if something's going down the toilet in urination, that's okay. But now I'm hoping our bone is taking in some, our brain is taking in some.”

“we've given 11 grams a day in postmenopausal females to a population where their organs are under a little bit more stress and no adverse effects”

“creatine supplementation may play a role in cognitive function, particularly under stress or sleep. Sleep deprivation, muscle and bone health, especially in aging populations”

“I'm one of the big proponents of taking a lot more than probably what's recommended based on the evidence based research, to sort of disperse throughout the whole body, not just skeletal muscle.”

“as we get older, we have reduced fossil creatine stores in our body, so they might need more.”

“as little as about 5 grams has been shown to have some potential”

“creatine decreases body fat in individuals 18 and above”

“I would just continue on or even slightly a bit more. Because when the tissue is under trauma, trauma you get heightened inflammation, reactive oxidative species or stress and then protein breakdown.”

“I've assessed easily over a thousand people, males and females. Not a single person said their hair to follow. And there's been a paper submitted that have looked directly at hair follicle loss and thinning with creatine supplementation”

“in these sub populations, primarily females with clinical depression, it's really starting to have some speed up recovery and decrease some of the symptoms”

“from an injury perspective it seems to speed up recovery...it probably has to do that reduction in protein breakdown or the anti catabolic, anti inflammatory effect”

“Even if you have chronic kidney disease, there's some benefits because it'll help the kidneys absorb creatine.”

“the big one we're getting a lot is does it increase hypertension or blood pressure pressure? And we're not seeing any adverse effects there”

“That's a new form to get away from some of the things you mentioned on GI tract irritation... It dissolves exceptionally well. Get away from that grittiness that the creatine can cause in solution.”

“potentially improving glucose disposal. Again, if there's more muscle activation, you have more glute, four doorways, maybe more glucose gets in.”

“we do not see any evidence it disrupts sleep. Although we talked about the study earlier, it doesn't have any negative effects there”

“we're starting to do a study in northern Iowa to look at the effects of creatine now in individuals with cognitive decline”

“I supplement with glutamine and creatine. My 5 grams of...with creatine, 5 grams of creatine and it has made A insanely big difference in my susceptibility to respiratory illness”

“If you want to continue to improve, you have to have some method of overload adaptation physiologically happens as a byproduct of stress, so you have to push a system.”

“the kind of standard recommendation would be 5 grams per day. And if you're not exercising, I really wouldn't bother taking creatine.”

“I was taking the 5 grams a day because that's really what most of the studies show. Creatine monohydrate. That's the most well researched form of creatine.”

“I would go with a powder form of creatine monohydrate over a gummy. It can get you an extra rep or two in the gym or cut a second off your sprint.”

“Some people are very sensitive to a 10 gram dose where they might like get a GI irritation effect...I do spread it out and I take it. I don't take it at night, I like to take mine in the morning.”

“there is data in the literature showing that if you give younger, younger children that are doing like for example, sports like soccer, it does seem to improve their agility and it seems to be safe. I do give my son two and a half grams of creatine, so a day.”

“The phosphocreatine system seems to be somewhat biased towards forebrain structures...there might be a heavier reliance on it for brain areas that are associated with strategic planning and working memory.”

“creatine is important to make energy. And when your brain cells are stressed out, right? I mean like energy, energetic demand goes up. And if you have more creatine, it's gonna make things easier.”

“if you give someone, it's like something like 0.35 grams per kilogram body weight weight of creatine...if you give individuals that high dose in that, you know, sleep deprived state that they're cognitively not only performing normal, but they're performing better than their baseline.”

“it seems pretty good at improving exercise volume recovery as well. I mean, that's also something that's been shown.”

“I gotta have my 10 grams of creatine for my brain. You know, who knows? I may in five years be like, I was wrong.”

“omega 3s, creatine... trying to make sure you're not deficient anywhere or for specific reasons”

“for the purposes of the rest of the podcast, we're going to be referring to monohydrate because it's the most safest and effective form of creatine”

“if you put in the effort in the gym, you know, maybe you have more cellular energy to lift a little bit heavier weight or echo a couple more reps over time”

“our lab is primarily looked at a relative dose, 0.1 gram per kilogram. So if you're 70 kilograms, that's 7 grams a day. If you're 100 kilograms like a lineman, you're taking 10.”

“creatine compared to about 8 to 12% for those on placebo. So the percent increase in strength is by far more important.”

“creatine will only work if you put the effort in to get the results... exercise is the cake. The icing is protein, other macronutrients, and maybe creatine provides a bit of sprinkles on top.”

“creatine really should in theory work the longer the anaerobic event goes or the more seconds...multiple sets of weightlifting or multiple sprints is kind of when you see creatine really come to the aid”

“they respond very favorably to supplementation is to that point they're not eating any dietary creatine... their percent will go up at least 40%, if not more”

“resistance training and creatine has been shown to be a therapeutic intervention for older adults primarily by improving strength, muscle mass and functionality”

“creatine without exercise has minimal to no effect on any of those protein kinase”

“Creatine does cause swelling, but it still needs the mechanical stimuli to turn over the muscle protein pathways of synthesis and breakdown. Genes can be turned on without exercise, but they become synergistic with mechanical stimuli.”

“Mark Turnipolski clearly showed that's not the case in humans...if you take creatine, you're not going to downregulate your MRNA transporter”

“there's no difference. You can take creatine before, during or after exercise, you can take it in the morning or evening. We're not seeing a timing issue whatsoever.”

“Emphasize food first. But for those who need a supplement, please note, there's no timing effect. It's not going to be a magical cure.”

“we looked at about 11 grams a day for two straight years in postmenopausal females...we measured liver and kidney enzymes annually and there was no detrimental effects”

“monohydrate is true and tested. It's the safest profile... other forms of creatine... the body needs to recognize that creatine molecule for it to be effective.”

“supplementation, even at a loading phase, will only increase creatine by about 20% in the muscle...20 to 40% across the whole spectrum”

“older adults, primarily in the lower limbs, respond so well. There is evidence that those muscles atrophy as we get older type 2 muscle fibers specifically”

“if you combine creatine with resistance training, and the lowest dose was 8 grams, all the way up to about 11, you can get some small favorable effects to the skeleton”

“basically it was quite noticeable that they, they actually got bigger and stronger on the creatine, even though we matched it to the exact kilogram”

“your training volume went up on creatine...your training volume went up on creatine. That probably explains a lot of the adaptations”

“20 grams a day for five to seven days completely saturates your skeletal muscles. Maximal saturation occurred after two to three days. Then maintain with 2 to 3 grams a day.”

“5 grams a day with or without the loading phase from a skeletal muscle perspective is more than enough. Will get you to saturation levels in about a month.”

“the study that needs to be done, they asked me all the time is cycling better than continuous. And there's no evidence to suggest otherwise.”

“they had a huge reduction in cytokines. So tumor necrosis factor alpha interleukin 6 after the race compared to placebo. So although those cytokines are really important... chronic elevations may jeopardize recovery”

“if you're cycling off it and you want to maintain activity or eat salmon or seafood or red meat, that's going to help elevate as well”

“I doubt it would even increase cognitive effects because I would not see in that population any reason to speculate. The brain is compromised.”

“a boring nutrient that we're naturally producing is found in red meat and seafood. Or you can take a boring white powder or now it's probably in candies and gummies and things like that.”

“the creatine would help you to do a greater volume... the seven sets or 52 or whatever... that's where it would probably show some benefit on recovery and performance of volume.”

“there's a false positive with creatine supplementation and kidney failure. It does make creatinine, and that's why... it doesn't destroy your kidneys.”

“I thought timing would be very important with creatine... post exercise would be superior. Study after study clearly shows it needs to accumulate. It's not like caffeine.”

“We've published a few studies now not showing any benefit even at 20 grams a day. Probably because the brain says, I don't need it, it's very healthy and it's not compromised.”

“in select populations that have inborn creatine deficiencies, vegans and vegetarians... if you have any metabolic stressors, Covid came to mind. Depression, anxiety, any mental health issues. Could creatine provide any benefit?”

“there's good evidence in older adults. It can improve some aspects of health in young adults.”

“The solution was superior to even meat and an extract. So that's why I think a lot of people mix up their powder and put it in a solution or whichever and just drink it.”

“if you're not on creatine and it takes three to five minutes after about to resynthesize it naturally. The theory is that it could be sped up with creatine supplementation”

“A compromised brain, concussion, depression, anxiety, that's the areas we see some efficacy with creatine supplementation, not a lot, but there is promise”

“we do see GI tract issues and some acute stressors during the loading phase. So we can't say. No, there's absolutely not. We, we do see that when people take a high dose for about five to seven days.”

“we have no evidence to suggest that creatine causes baldness... we've never had a study measure follicle loss or thinning. I've assessed well over a thousand people... not a single person has ever said my hair was thinning.”

“sleep deprivation or hypoxia seem to have some better evidence from an effect size. So if the brain is not compromised, you're sleeping well...you're probably not going to get or notice any of the effects.”

“the theory is you need higher dose to get in there. So I think that's where that 10 grams or more came about. Muscle is low, but those other tissues that only get less than 5% going in... 95% go to your muscle.”

“Additional paper on long Covid showing 4 grams over 6 months increased brain creatine levels.”

“habitual dietary creatine has been correlated with positive aspects to cognition, memory, and potentially antidepressant ideas... people with low amounts of dietary creatine have heightened increases of depressive symptoms.”

“The big potential is neurophysiological conditions. Parkinson's, Huntington's, Lou Gehrig's disease, Alzheimer's. Those have a common denominator in theory, that they have reduced brain bioenergetics.”

“there's evidence in, of course, now you're back in Australia, Stacey Ellery is now reporting that it can have some benefits to the developing fetus and pregnancy. And that's an area that's emerging and a lot of caution needs to be there.”

“If the brain is compromised, creatine can have some favorable effects, but we need a lot more data with that as well.”

“creatine supplementation improves the performance of high intensity exercise, particularly repeated bouts. And I think it is probably most valuable to use as a training aid to improve your strength and conditioning.”

“99% of the research on safety and efficacy is on creatine monohydrate. It has fantastic shelf life in its powdered form, it's inexpensive, it's readily available and it's absorbed about 99%.”

“we've proven again and again and again in hundreds of studies and multiple meta analyses and reviews that this is an effective nutrient to improve muscular performance”

“20 grams per day for about five days and the two high dose short duration increased muscle creatine levels to saturate the muscles, that's valid. Or 3 to 5 grams per day for about a month to saturate muscle levels”

“if this increases your muscular strength and reduces muscle fatigue, this would be a really good thing for older adults, maybe patients with muscular dystrophy, patients across a variety of different neuromuscular conditions, mitochondrial disease.”

“If you are a high risk athlete in terms of a traumatic brain injury and you have just had a traumatic brain injury, then I think the higher dose makes sense”

“if you and I were to do an exhaustive cognitive exercise to induce mental fatigue...you will benefit from a creatine supplement. It'll reduce the fog, it'll reduce the decline in cognitive processing”

“If we're talking to mental fatigue...in the military, there's incredible application here...vigilance and cognitive performance”

“21 hours of sleep deprivation, one 20 gram dose of creatine improved cognitive processing. So they were able to rescue the people from that decline in cognition”

“why aren't you just considering creatine as part of your daily health regimen just like you do exercise and the other things you do to maintain your health”

“most of those big organizations will use that as part of a post concussion protocol in, in pro sports. It's pretty much across the board”

“If she had a head injury, I would advise her to Start taking creatine supplements right away, probably 20 grams per day. And then seeing how things worked out in terms of the injury.”

“I have a very prudent approach...I think we need a lot more data on concussion...I don't know why you're not taking creatine if you're high risk for a brain injury. I think we have to apply that thinking to Alzheimer's, to aging, to depression”

“we have about 20 studies, and about 75% of them show improved cognitive performance... with all that noise, 75% of the literature at this point is still showing an improvement in some aspect of cognitive processing”

“we have some data that's quite promising to show improvements in bone health”

“Participants took 5 grams of creatine monohydrate four times daily for seven days before the experiment. They then underwent 24 hours of sleep deprivation with intermittent mild exercise.”

“They took 15 healthy adults through a rigorous protocol 21 hours of sleep deprivation in a controlled laboratory setting with either a single dose of creatine, zero point grams per kilogram of body weight, or a placebo.”

“Recent research points to two interventions, creatine supplementation and high intensity exercise, that appear to help buffer some of the consequences”

“each kind of segment of this study was just three weeks long, they would do a one week loading phase followed by 14 days with a maintenance dose of 5 grams of creatine”

“the stock recommendation for a maintenance dose of creatine for the muscle related effects is like 3 to 5 grams a day”

“0.03 grams per kilogram is already a body weight scaled recommendation...if you're like 100 kilos, like 223 grams a day should be plenty”

“the group just taking 3 grams a day without a loading phase, they got up to the same muscle creatine concentrations as the group that did the loading phase...pretty close after 21 days. And they were, they were there at 28.”

“five grams a day is plenty. Yeah, like that is already the better safe than sorry dose.”

“creatine monohydrate will fully saturate your muscle creatine levels. That is ultimately what you're trying to accomplish.”

“if 2 grams a day is sufficient to maintain that...that's strong evidence that it's sufficient to maintain maximal concentrations”

“if this one guy wanted to take a better safe than sorry dose of creatine, maybe he could bump it up to 6 grams”

“creatine supplementation affects myogenic regulatory factors such as MyF5, MyOD, Myogenin and MRF4 potentially due to its effects on IGF1”

“I think creatine probably does cause a bit of bloating. The acute increases in body mass that are attributable to creatine supplementation are not fully attributable to increases in muscle mass.”

“a six day loading phase where people took 20 grams of creatine per day followed by 30 days of taking 2 grams a day”

“the loading phase gives you a point of comparison. Like, it gets you to max concentrations...the group just taking 3 grams a day without a loading phase...got up to the same muscle creatine concentrations”

“micronized creatine is what I would go with first. If you get some tummy issues”

“You don't need to take creatine, like, right before a workout for it to be effective for the workout. Right. Like, it's just kind of getting it into your system.”

“you can leave creatine and water at room temperature for like several hours and like some breakdown will occur but like in excess of 90% of the creatine will still be in there”

“I know that it's particularly good for vegetarians and vegans. Like, I've also heard you recommend it to our friends who don't eat meat. Because I think creatine is something that omnivores get some of in their diet.”

“I generally just forego the loading phase...instead of taking three or four days to saturate, it takes like three or four weeks to saturate”

“creatine reduces myostatin levels to some extent. So that could also be like a more direct way that it influences muscle growth”

“When people take creatine, like when they, when they supplement creatine and fully saturate their muscle creatine stores, that seems to top out at a concentration of about 160 millimoles per kilogram of dry mass”

“if you want some of the potential like mental or cognitive benefits of creatine supplementation...you probably need more than 5 grams a day for that”

“if you get some tummy issues when using creatine monohydrate, I think it's probably worth experimenting with alternate forms of creatine”

“if you're doing a loading phase, which again, you don't need to do, but if you want to, I would definitely recommend splitting a loading phase into multiple doses because even if a maintenance dose of creatine doesn't give you an upset tummy, like 25 grams at once, there's a decent chance it will.”

“My understanding is that it increases the ability to gain muscle and maybe helps with muscular endurance in the gym.”

“creatine absorption and muscle creatine uptake seems to be a little bit greater if you consume it with some carbohydrate instead of just by itself.”

“creatine can also buffer free radicals...there's some level of oxidative stress that is good, there is some level that is bad”

“If you combine it with exercise, you will increase your muscle mass. The problem is, Jonathan, it's only by 1.7%.”

“you tried creatine for a bit, then you look deeper into the results you saw it gave you 1.7% improvement... potential early evidence that it could delay dementia”

“1 minute of vigorous intensity physical activity was equivalent to about 4 minutes of moderate intensity activity...4 times as potent at reducing the risk of all cause mortality”

“for every one minute of vigorous intensity physical activity, you had to perform 7.8 minutes, almost 8 minutes of moderate intensity physical activity to get the same reduction risk in cardiovascular related mortality”

“For every one minute of vigorous intensity physical activity, you had to spend about 9.4 minutes doing moderate intensity physical activity...almost 10 times as powerful at reducing the risk of developing type 2 diabetes”

“for every one minute of vigorous intensity physical activity, you had to spend about 3.4 or 3.5 minutes doing moderate intensity physical activity to get the same reduction in cancer mortality”

“one minute of vigorous activity was equal to 53 to 94 minutes of light activity...an hour equivalent to an hour of like gentle walking”

“For diabetes prevention, it was nearly an hour and a half. So 94 minutes of light activity was equal to 1 minute of vigorous intensity activity”

“For cardiovascular disease outcomes, 73 minutes for cardiovascular disease mortality, 86 minutes for major adverse cardiovascular events”

“for cancer mortality, this one was the largest one. Um, one minute of vigorous activity was equal to 156 minutes. So nearly two and a half hours of light intensity activity”

“30 to 40 minutes per day doing this vigorous type of exercise. And that was associated with 50 or more greater reduction in like many of these categories for health outcomes, you know, cardiovascular related mortality all cause mortality.”

“vigorous intensity was almost 10 times as effective. Right. That's big... almost 1 to 10 ratio... new diagnosis of diabetes”

“if you're doing more vigorous movement, you're activating these type 2 fibers more and you're giving them more of a stimulus. And type 2 fibers are the type of fibers that will atrophy first”

“once you hit that sort of 150 minutes of moderate to vigorous whichever, okay. That's the guidelines”

“participants who had been sedentary for most of their lives put them on a structured graduated training regimen. This program culminated in five to six hours of physical activity per week sustained over two years”

“the committed exercisers alone, those who consistently exercised at least four to five days per week, who saw significant benefits in staving off the gradual increase in cardiac stiffening and and heart shrinkage seen later in life”

“four to five days a week got us most of the way there, close to the competitive athletes. Not exactly the same, not all the way there, but pretty close. So that gave us the sense that the optimal dose, if you will, of physical activity is four to five days a week over a lifetime.”

“you need both of those to be able to maintain functional capacity”

“one day of a long session that lasts at least an hour. And it should be fun. It could be going square dancing, a long walk, or long bike ride”

“exercising hard enough that you get a little sweat on your brow. You can still talk, but you're a little short of breath. You can talk but you can't sing”

“having a nice regular flexible aorta becomes really essential...the advantages and the reasons why high aerobic power improves mortality is it preserves vascular structure, improves endothelial function”

“suggesting that cardiorespiratory fitness be included as a vital sign. You know, the same thing as your blood pressure and your body weight.”

“we said, okay, let's take a group of those late middle agers in the sweet spot, let's train them hard, train them increasingly fit over a year, and then sustain that at our perfect dose, that four to five days a week. And we'll do that for two years. And lo and behold, we were able to reverse the effects of sedentary aging”

“up to about 50 minutes per day. You kind of saw this Linear dose response. This risk reduction after about 50 minutes per day of moderate activity.”

“higher intensities of exercise increase metabolic demand and oxygen demand, forcing stroke volume to go up, which is the main thing that increases when VO2 max increases”

“the more intense the exercise stimulus you're in, you're actually generating inflammatory compounds, IL6...IL six peaks and then like it shifts...you start to see IL10, which is an anti inflammatory cytokine. And this strong anti inflammatory response...lasts throughout the day”

“two to three days of exercise over lifetime had no effect at all. It did not protect against that aging effect. Four to five days a week got us most of the way there”

“after about age 30 to 40, your VO2 max starts to decline about 10% per decade. If you're not engaging in moderate to vigorous intensity exercises at age 40, 50, 60, 70, your VO2 max is just going to continue to drop”

“about 150 minutes to 300 minutes of moderate intensity physical activity per week”

“if you're going to be doing more vigorous, intense, vigorous type of physical activity, that would be more like 75 to 150 minutes”

“vigorous activity is running, swimming, more recreational sports, or if you're like, you know, playing with your kids outside, sprinting around, playing with your puppy or your dog”

“moderate activity is like brisk walking, so you're walking more briskly or you're, you're maybe doing a leisurely cycle, you're doing some yard work”

“not even high intensity interval training, just vigorous, purposeful kind of efforts, Zone 2 or above, have this massively outsized benefit on health outcomes compared to light intensity activity”

“It was just for all cause mortality and diabetes was for light activity. Cancer did have that huge equivalence when it came to the light versus vigorous. So it was like 200, 156 minutes I think of, you know, light activity you needed for the risk reduction.”

“75 minutes to 150 minutes of vigorous intensity activity... 150 minutes to 300 minutes of moderate intensity activity, that 1 to 2 ratio”

“if they like going for their leisure walk, very light walk, they can pick up the pace and do some interval walking. And that is, that is something I think a lot of people like”

“most of people that are older and let's say they've never really done any kind of vigorous intensity activity. It's not that you have to just start it right away. You can work your way up progressively”

“30 to 40 minutes per week of vigorous intensity activity was associated with like a 50% reduction in some of these outcomes”

“you're doing really good. Right. So it's not that you have to go and do the vigorous intensity...150 minutes of that normal moderate type of aerobic exercise per week”

“a year of training... we had the equivalent of about a 15 year reduction in the apparent vascular age of the circulation. In 70 year olds.”

“people need to do sustained endurance activity to dilate those blood vessels, cause that relaxation, and let those blood vessels start to relax as the best way to reduce blood pressure”

“zone two training is about 20 beats below that. So 130 to 150”

“the maximal steady state or threshold or zone three training would be 150 to 160...zone 3 typically is a marathon”

“Zone four is what we call critical power. That's the highest intensity you can sustain without failure...zone 4160 to 170...zone 4 is, that's about a 10k pace or so. So you can't run that pace at an entire marathon. Right. But you can run it for, you know, 45 minutes or an hour.”

“zone 5170 to 180...5K is run at VO2 max. So 5K is run at. In zone five and anything shorter than that”

“the nadir where you reach the maximal cardiovascular benefit is about five hours a week, five maybe up to 10 hours a week for heart failure outcomes”

“as you start to get beyond that for performance, then you have to accept the risk of atrial fibrillation”

“we're not saying, oh my God, you need to do 300 minutes of high intensity interval training. The Norwegian four by four and yeah, exactly, the Norwegian four by four. It's. You just, I mean if you get that amount of zone two, just exercise is, is beneficial.”

“after age 50, 60, 70, you need these higher intensities to force the heart to adapt and prevent cardiac fibrosis, cardiac stiffening of the heart. Low intensity really just doesn't cut it”

“I have my 70 year old mom who isn't the in greatest health, you know, she's doing CrossFit two to three times a week for it's a seniors class. But I mean she's doing things like chair squats and she's doing lifts and stuff with very light weights”

“you want your heart rate to get up, you want to sweat, you want to be tired...when you're working out, you don't, you can't talk, right?”

“vigorous activity is up to eight times more potent for cardiovascular health and nearly 10 times as effective in diabetes prevention”

“vigorous is a lot less vigorous...vigorous in the context of this discussion or the physical activity guidelines, that's like zone two intensity or above”

“if we look at even that study he did in middle aged adults where he took, you know, 50 year olds and put them on a pretty, you know, I would say the exercise program... after two years, they reversed the structural aging of the heart by about 20 years”

“if you start to go a little more vigorous, you actually can get a stronger stimulus... the more intense the stimulus, the greater the adaptation to a degree”

“vigorous intensity physical activity is associated with a lower cancer mortality”

“vigorous exercise is more beneficial for health outcomes than we thought with that two to one ratio. And that's why it's has such this outsized benefit”

“there is some evidence that exercise can be protective against certain kinds of cancers...the overwhelming weight of the evidence is that it reduces the risk of breast cancer and colon cancer”

“It increases blood flow to the brain and has some modest effect about preventing dementia. It will not prevent you from getting Alzheimer's disease if you're genetically inclined”

“for strength trained athletes it's a mistake not to do any endurance. We can argue about what endurance means, whether that 2 minutes or 4 minutes or 40 minutes is endurance.”

“people who do more than 3 to 10,000 minutes a week... more than about 10 hours a week, you're starting to get to... extreme exercise”

“the optimal dose for health and joy and wellness, you know, is up three hours is what's recommended. Up to three to five hours probably gets you most of the bang for your buck.”

“For every one minute of vigorous activity, you have to spend 3.5 minutes of moderate intensity activity”

“if you're just doing the light walking, you know, you're really not getting more than a 10 or 15% reduction in risk for any of these disease outcomes”

“Aerobic exercise, absolutely. Resistance exercise, it's got to be there.”

“people were definitely doing vigorous intensity exercise in addition”

“as you increase the intensity, calcium goes, is less and as you increase duration, calcium goes, goes up. So I think the higher intensity efforts are probably more protective and the very longer duration ones are probably more calcium inducing.”

“studies from the UK Biobank showing probably dose responses with moderate and vigorous exercise and physical aging of the brain and then lower risks of dementia, Alzheimer's”

“I cycle maybe like four or five times a week and longer rides in the summer when it's when the sun is out.”

“for 5% risk reduction, you need X minutes and then up to 35, you need that. That's where the dose response is”

“at least five times a week, ideally 30 minutes of aerobic activity. That would be brisk walks or cycling or elliptical or treadmill or running, jogging”

“I have to do something every day and if I'm traveling or I have like an early podcast or something, I'll just jump on the bike and I have to get that blood flow.”

“I don't think we all need to be going for a jog or spending an hour on the elliptical if we prefer playing tennis or going for bike rides with friends or going for hikes.”

“I had periods where I was going heavy, like powerlifting or Olympic lifting style. And I would train four or five days a week. I had periods and pockets where I was only lifting twice a week. Now it's four days.”

“I run in like maybe six miles a week. So maybe, maybe at my max. But these days I'm mostly running probably four, like four miles a week. So those runs tend to be like, sometimes they're two miles, sometimes they're three miles.”

“you're doing a hiit workout, right? You're on. When you're on, you're not really talking because you're going as hard as you can during that interval...vigorous intensity exercise that really increased plasma serotonin...correlated with improved impulse control.”

“I have to add in the aerobic as well though. I think that's really important...cardio risk free fitness is very important, you know, for, for long term health”

“one of them is doing aerobic exercise. High intensity interval training, also really powerfully can do it”

“the bare minimum is probably twice a week in terms of cardiovascular, if you want to have some semblance of cardiovascular conditioning”

“Eating the majority of your calories at lunch and dinner, fine... eating the majority of your calories too close to bedtime, late in the day, not good.”

“on weekends I'll probably do like a hike with my family and sometimes we'll do like a sprint up the hill and you know, but it's more just enjoyable time in nature, still moving”

“intensity, intense exercise, can switch it on. But what's interesting... the types of stressors that are beneficial, these hormetic stressors, like exercise... change the receptor density of the receptors.”

“Zone two, it's fine. It's certainly necessary with long term endurance training goals.”

“if you cycle for, or run on a treadmill for probably more than about 90 minutes, you start to see the sort of a depression lowering of a variety of immune cell functions”

“exercise we do know affects the status of your immune system. It's good to be doing some regular, moderate exercise for your immunity and it has been associated with decreased infection risk, particularly for the common cold”

“if you just want the health benefits, you're better off doing the lower intensity stuff. But if you want to compete or you enjoy it or you feel better about yourself doing them some intensity, do some intensity.”

“the optimum benefit seems to be from doing well, if you're a man, actually, up to two hours a day, but only of moderate intensity exercise. We're talking about heart rate not going much, about 150 beats per minute. Between 120, 150, we might say moderate.”

“this one year exercise training intervention, there was an association between the magnitude of change in their fitness levels and the magnitude of change in the whole brain blood flow”

“exercise in these cross sectional studies and some of these longitudinal studies, exercise at least seems to have an effect on blood flow to the brain”

“if there's too much high intensity or too much volume, you're probably not going to be getting the optimal adaptations... it's not volume versus intensity”

“that's where I would be doing my volume training is in zone 2. So above the first metabolic threshold”

“If you do intense endurance exercise above 70% VO2 max, you can see improvements in muscle size and fiber size, predominantly slow fibers.”

“If your purpose is to be competitive, to be a competitive athlete, you gotta do tons and tons of training. You gotta do lots of interval training. You got to work hard, you got to run long.”

“If your goals are to race, you gotta train hard.”

“build up tolerance and volume slowly, etc. To avoid overuse injuries and stuff. So running, if you're a runner, running in itself in an appropriate sort of balanced manner, increasing slowly the volume, that's probably the most sort of protective measure”

“various measures of, for example, vertical jump performance or rate of force development, those measures are more sensitive to endurance training”

“if you want to do something that is good for your health and good for your body and good for your muscles and good for your heart and vessels as well, something that combines these two elements of aerobic type stimulus and muscle strengthening stimulus”

“If you're an endurance athlete, you can certainly have some additional performance enhancing effects from actually looking at your, your strength training regimen as well, not only your endurance training.”

“if you're doing moderate exercise on a regular basis, jogging for an hour, hour and a half a day...five days or more a week...you saw something like a 30 to 50% reduction in the incidence rate of upper respiratory tract infection”

“the biggest benefit we seem to get with about an hour of moderate exercise a day, five days a week is something like a 30 to 50% reduction in the number of infections we might get each year.”

“doing too much exercise can take it the other way. So for. It's not something most people need to worry about. You know, it's the elite endurance athlete that we're really talking about there”

“It doesn't mean that everything has to be high intensity. It doesn't mean that everything has to be moderate intensity, but there at least needs to be enough of a stimulus...mixing up different intensities of exercise”

“you reach both the recommendation of muscle strengthening activities and moderate intensity aerobic exercise by circuit training in the gym”

“the best way to improve capillary density is aerobic exercise, and maybe a targeted incorporation of that before beginning a resistance training program, you know, could be beneficial”

“if you are active aerobically walking around, maybe doing some cycling and things, then if anything that would then help your resistance to maintain your muscle mass”

“quite relatively low intensity, high volume. You get good adaptations in the mitochondrial content and they probably exceed the changes in the mitochondrial function.”

“in the middle, so between the two metabolic thresholds and classically a lot of high intensity interval training, or in between the two thresholds, what we find that we get a little bit of a mix there is that there's a combination of increasing in the mitochondrial content and also an increase in the mitochondrial function.”

“they're doing a couple of moderate intensity training sessions, a high intensity training session and a sprint interval training session”

“in terms of developing mitochondrial content, the volume of training is really important... a large volume of training is an important component of endurance training”

“VO2 max seems to be like your entry ticket. You're probably not going to win too many Olympic marathons with a 45... VO2 max”

“if you spend too much time focusing on high intensity and boosting your VO2 max, you might not have the volume of low to moderate intensity training to develop the running economy”

“athletes who weren't as fit would try and keep up with the fitter athletes. And so they weren't training at their, their programmed intensity... the better athletes... who are training at their intensity would get larger improvements”

“can you enjoy it and not think you have to do three hours a day and not think you have to do intervals all the time”

“You get much more adaptations out of the high intensity stuff, no doubt about it.”

“running instead of cycling, running seems to be a little bit worse”

“you should probably start with the sort of mode that you prioritize...if you do endurance training and then do strength training, you are going to be a little bit fatigued”

“Small sided games where you manipulate the size of the pitch, the rules, the time, the rest period. So you get the endurance training in the sport specific exercises and then you complement with strength training”

“If you're a high jumper, for example, long jumper...you shouldn't do too much [endurance training]”

“If you're a strength power, speed athlete, maybe you should consider not doing too much of endurance training.”

“for the average person, we want cardiorespiratory, we want the strength improvement”

“polarized or the pyramidal type training...most people will do a mixture of training types...different volumes and intensities have different mitochondrial adaptations”

“most of their training is at a much lower, much lower intensity. And I think that's because that's what needs to be done to get the adaptations that are needed to perform their sport”

“we compared low to moderate intensity continuous exercise. So we did that for about 90 to 120 minutes”

“we'll see like a 2 to 1 for the intervals works really well for developing muscle buffer capacity”

“we'll use more like a one to one when we're trying to develop the mitochondrial adaptations, for example.”

“I always like the, you know, the, the, the bikes or even the ellipticals...people pick that one [fat burning] which happens to be the lowest intensity exercise.”

“I think it's a matter of intensity and it's a matter of over time.”

“there's some data to suggest that resistance exercise or even intense endurance aerobic exercise could maybe stabilize the process. Exercise, both potentially aerobic exercise and resistance exercise can help delay this process and stabilize the neuromuscular junctions.”

“If you want to be quite healthy... you don't need to do that much.”

“if it's above lactate threshold, as in you are accumulating lactate exponentially, that's highly likely where sodium bicarbonate would have an effect”

“effect sizes were pretty large and pretty similar for lifting weights and for aerobic training around an effect size of one”

“low and moderate intensity cardio can help with autonomic regulation which may improve some perceptions of stress tolerance”

“if you do cardiovascular exercise, your blood pressure can come down by an average of 6 millimeters of mercury. It's comparable to some medications”

“I think exercise, cardiovascular exercise is important, but people are becoming more conscious of exercise, et cetera, and they are doing more.”

“the recommendation is eat some fiber and some fruit, like. So I think it's a very low, low burden, low risk intervention that is going to have, you know, be associated with other benefits”

“Increasing dietary fiber decreases LDL cholesterol levels in general.”

“there are certainly some very easy ways to, you know, increase nutrient density in a way that supports overall cognitive function long term. You know, adding a few vegetables”

“One of the most important ones, I think, that is undervalued, is simply fiber intake. You know, I think half of our problem would be solved here if we were all meeting our fiber goals.”

“getting 25 to 30 grams of fiber a day is challenging. You gotta go after it. But that is the recommendation”

“I very aggressively seek out a real adult vegetable at least once, one meal a day. Like peas... or Brussels sprouts, broccoli.”

“a high fiber diet is just gonna take more time to move through. And that's a good thing. I mean, you kind of want that time for your colon to feed on what you've given it.”

“plant based foods, you know, things fruits and vegetables, you know, nuts, legumes, you know, these are things fiber. These are all anti inflammatory”

“the idea that there they have nine a day, it's not the five fruits and vegetables, a, it's nine a day. And that's actually part of their diet.”

“these days I'm eating a lot of sauteed collard greens that are pre prepared, has garlic and onion and I'll put that, you know, have that with my meal. Or I'll have some, you know, sauteed kale.”

“adults have at least 25 grams per day. Most nations echoed at least 25 grams or at least 30 grams. And then people with diabetes have a recommendation for at least 35 grams”

“just do so at a slower rate initially. Don't go all in, don't suddenly triple your fiber intent because you will experience some distress”

“including two or three portions of fruits or vegetables with main meals or of course, you know, with the protein”

“Because of the slowing of the GI tract and gastric emptying, you do see constant constipation. So to get ahead of it, maybe being a little bit more aggressive about fiber than what you would be in just lifestyle alone.”

“we see the greatest benefits moving from the lowest intakes to moderate intakes consistently...you're missing out on such an easy gain in risk reduction”

“IBD, IBS, you should avoid fiber in flare ups but outside of flare ups you should be having as much fiber as possible...protective of future flare ups”

“If you eat fiber, you have greater microbiome density, diversity and functionality. And people who have sort of low intakes of fiber don't tend to have those things.”

“If people had an effort to increase fiber intakes by say 5 grams a day, which is achievable, they would be hitting that at least the 25 gram sort of target”

“Dietary Guidelines really should just has to be done on the best case evidence... pitched and put it somewhere where we think is useful, achievable, aspirational, as well as intended to deliver meaningful health improvement”

“Fibre restores it. So that's where we sort of pitched out deficiency state as a inadequate or dysregulated gut microbiome. With fibre being able to reverse that once it's restored in the diet.”

“It helps fill you up, helps keeps things going, helps with blood sugar regulation, probably way beyond independent of the GLP1 release that you see from it.”

“we should have a range of those... viscos ones are doing some things where non viscous ones are doing other things, but both actions are beneficial to the human”

“You can achieve the same brain benefits by feeding your bacteria the right fuel. You don't need to take butyrate directly. You can let your gut bacteria manufacture it for you. This is why dietary fiber matters for sleep.”

“What you feed your bacteria matters. Whether you eat enough fiber, actual fiber from whole foods like vegetables, legumes and whole grains, not supplements, matters”

“I ate enough fiber or I ate, like, a moderate amount of fiber for enough days in a row that I've kind of, like, acclimated my body a little bit more.”

“the idea of moving to 30 plus plants a week means that most people really have to shift a lot of their ideas about what a healthy meal is”

“30 plants a week is a really great place to start. So you're including herbs and spices, nuts and seeds, whole grains, fruits and vegetables, legumes and pulses.”

“healthy foods, they contain a diversity of fibers, especially, or polyphenols, or rather chemicals that are stimulating several bacteria”

“Fiber is the only supernutrient...It's protective against many chronic diseases, cardiovascular disease, cancer...provides amazing fuel for our microbiome.”

“Fiber is the most important nutrition, nutritional deficiency that we see both in the UK and the US”

“It's really important to get that diversity of plants because you want that diversity in your fibres... different types of fibres that are going to feed different gut bugs”

“The various forms of plants that we consume provide various forms of fiber that feed various families of microbes. The result is enriching the diversity of your microbiome”

“30 different plants in a week... just add a scoop of seeds or mixed nuts. There's so many easy little switches you can make or just little additions”

“pick out lots of different colours of fruit and vegetable and just add them all in”

“A balanced diet, so it contains all the food groups. You have lots of fruits and vegetables and no surprise here, but fiber is really important for pregnancy outcomes”

“more fibre supports the microbiome, hopefully helps to give you those good bugs that you want to have fighting the blood pressure”

“the good microbes are those that are able to digest fibers and produce immunostimulatory metabolites. So, for example, short chain fatty acids”

“Our microbiome evolved with us over hundreds of thousands of years, with all the Plant based chemicals we were in contact with... if we remove the diversity of plants going in, we can lose this diversity in a second.”

“it's all about what you add into your diet rather than necessarily what you take away... Focus on adding in a diversity of whole plants”

“Very, very high in whole grains. Actually, a lot of the food is coming from these carbohydrates, but very high in fiber and all the polyphenols and everything.”

“The first was fiber. And you were saying about how that protects us from heart disease and cancer and death. Just this amazing thing, and yet we're all so deficient in it.”

“the more plants you eat, the more of these you're going to be getting in your diet”

“the 30 plants a week are quite crucial to this”

“A one fiber supplement will be one fiber... you need the diversity of it. So that's why the probiotics in a whole food supplement is what you really want”

“you have to, you know, work up to 30 plants a week”

“I did say make sure you take it easy with the fiber increase. So it's good to be gradual”

“just adding more plants and more fibre to our meals in the evenings”

“you're adding in fibre, which we also know can reduce our blood pressure through various mechanisms, one of which is through improving the composition of the gut microbiome”

“for those taking the prebiotic whole food supplement, we saw a huge shift in the gut microbiome. We saw a large increase in our good bugs, and we saw also a decrease in our bad bugs.”

“eating these 30 plants to feed maybe the small amounts of microbes in my gut”

“if we eat vegetables that are grown just that haven't been packaged in artificial atmospheres, they're covered with bacteria and they're covered in phages. And so if we just buy part of a normal healthy diet where we're eating plant material... if we have a large diversity of plants and starting material, we will have a larger diversity of bacteria, and with that, we'll have a large diversity of phages.”

“whether it's through like changing your diet or whether it's through this 30 plant supplement that you tested”

“It's made of over 30 high quality hand picked plants, including seaweed, fungi and different types of fiber. Better yet, it contains ingredients that support gut health, digestion and energy.”

“Zero to one units a day. And that is the equivalent of like 25 mils, which is just under a fluid ounce of some kind of spirit. And then half a pint of 4% beer or a very small glass of 12% wine, like a hundred, like 100 mils.”

“watch your alcohol because I think sometimes doctors don't tell you that, but that too much alcohol intake is a very strong contributor to hypertension”

“Alcohol use increases the odds that things can move into the lining, into the bloodstream...can lead to scarring in your liver. And then eventually, over time, that scarring can maybe become a problem like cirrhosis”

“I always discourage people from using alcohol for sleep because there is a very rapid physical tolerance where people will need higher and higher doses to help them fall asleep.”

“two drinks per week is sort of the upper limit for adult non alcoholics that don't want to incur any additional health risk”

“zero is better than any”

“I've heard the statistic that one of the greatest risks for becoming an alcoholic is if your first drink is before the age of 14.”

“Understand that 0 is better than any. If we hear about some cardiac benefit, to weigh that against the cancer risk”

“If you have acetaldehyde dehydrogenase deficiency, you're Asian and you flush every time you drink. Don't take Pepcid. You need not to drink. Your odds ratio is not 2. It's 20.”

“make sure the last drink you have is an hour before you go to sleep”

“Never drink a drink you don't like. You go to a restaurant, a bar, somebody makes you a drink you don't like, just don't drink it.”

“don't drink and watch tv. Don't drink and, you know, zone out into the television. If you're gonna drink, do it with friends, do it with family. Do it in a social setting... don't drink alone.”

“Parents should introduce children to alcohol before they go to college. The first drink a kid has should probably be a glass of wine at a holiday dinner with their parents.”

“good food should be paired with appropriate beverages. There's a reason why the chef is pairing it with this white wine, that red wine, this beer.”

“learn how beer, wine and Scotch are made for drinks you like. Learn how to make them. Learn some cocktails you like... If you like to drink beer, you should understand why. What's the difference between a hazy IPA and a regular ipa?”

“A long run deserves a cold beer. There might be a reason why people who do extreme exercise enjoy alcohol so much. Both because it might help replenish whatever electrolytes or things that they're losing, but maybe also it helps them with recovery.”

“Marijuana, when used in moderation, can decrease the amount of alcohol someone drinks.”

“Yes, it can help you fall asleep faster, but it fragments your sleep later in the night, suppresses rem, and can lead to more awakenings. So if you do drink, keep it light and early, ideally done with by dinner.”

“avoiding REM sleep blocking things that you take into your body, things like alcohol as well as thc”

“Not smoking, not drinking, not smoking. It still needs to be said because there's actually quite a high proportion of couples trying to conceive who smoke and drink. So reducing those is really important, cutting them out altogether”

“Important that you don't drink any alcohol”

“If you've had alcoholic blackouts, then you have definitely put yourself at high risk, not just from death from poisoning with alcohol”

“Excessive alcohol intake, and we'll maybe talk in a minute about what that means, is probably the easiest, most tractable target for lowering blood pressure.”

“alcohol promotes sleep...helps you get off to sleep, but it distorts sleep in two ways because it brings on deep sleep early in the night, but it shortens the period of sleep”

“If you're drinking more than a bottle of wine a day, then I think I would cut it down to half a bottle for a few days and then stop. I wouldn't stop from levels that high or higher because you could have quite bad withdrawal.”

“When you restart, don't go back to the level you were drinking before because you've lost tolerance. Abstinence from alcohol makes you more vulnerable if you relapse to drinking.”

“the risk factor, the people who are drinking heavily, a six pack a night, they're drinking two bottles at a time, they're drinking even heavier... That toxin is causing that DNA damage.”

“Drinking more than a bottle of wine a day is definitely something you shouldn't do. At that level, you're probably reducing your life expectancy by between about five and seven years.”

“Can reducing alcohol intake improve your sleep? Yes.”

“Within the sort of current UK recommendations, it's two units a day, so 14 a week. And the other recommendation is to have a couple of days a week when you don't drink.”

“If you're hypertensive, you should explore cutting down your alcohol intake because that in many cases will reduce your blood pressure significantly.”

“Avoiding hangovers is a good thing because as I've said, hangovers are inflammatory. So try to avoid hangovers.”

“never drink a drink that doesn't in hindsight give you a benefit. For most people that's probably half of what you drink.”

“Never open a second bottle, because by the time you've opened the second bottle, your brain has said, I'm really enjoying this. The dopamine's flowing and you often finish the second bottle.”

“Always try to have a couple of days a week when you don't drink at all, particularly to help your liver recover.”

“this week, write down every drink you drink. And then next week, eliminate the ones that didn't give you an obvious benefit.”

“If you drink three units one night, you'll probably notice your sleep is different from the night you don't drink... that's largely because of even with three units, you're going into a little bit of withdrawal overnight”

“You drink a lot of alcohol and you wind up having a lot of heartburn over time, you wind up having chronic inflammation in your esophagus. And because the stomach acid can cause an injury and damage and cause mutations, now you've got normal esophagus going to abnormal”

“If I'm only drinking a glass or two of alcohol a night, could it still be affecting my mental health? Depends on the size of the glass. So, yes.”

“there are the other harms which are essentially metabolic harms, harms in other organ systems rather than the brain...which can occur below the level of being addicted, but above the level of socialization”

“No more than 100 mils of red wine a day, a very small glass. That's the optimal benefit, if there is a benefit at all.”

“if you can stick within the current guidelines and spread it out over a week with a couple of days gap, then you're probably all right”

“If you've managed to stay dry for a month, you actually don't resume at the level you were before. There's a sort of overall net benefit of reduction.”

“Try to keep a diary. Have a look back each week at how much you did drink, and that helps you work out whether you got benefits from drinking or not.”

“if you're drinking small amounts, probably these harms are not very significant. And you were saying, you know, one to two units a day is probably not having very significant impact”

“Try and take a couple of days a week without drinking. That resets things completely.”

“taking the month off is powerful and even if you were to go back to how you're drinking before, it's already a benefit. But the science suggests that often you will reduce what you're drinking afterwards.”

“I think alcohol plays a role... things in our environment, in our lifestyle which contribute to essentially premature aging of our blood vessels”

“my recommendation to those who drink wine with meals is never drink wine with a meal because actually the taste of the food changes the taste of the wine. Drink the wine after the meal”