Why Sleep Is MORE IMPORTANT Than Diet! | Shawn Stevenson

Shawn Stevenson, host of The Model Health Show and author of Sleep Smarter, joins Tom to discuss why sleep is necessary, how a lack of sleep impacts your every day, and what you can do to optimize your sleep.

SHOW NOTES
The surprising way Shawn broke his hip [01:30]
Why movement is essential to get well [07:32]
How Shawn changed his perspective on hitting rock bottom [10:30]
How Shawn’s upbringing laid the foundation for life-long learning [14:12]
Why sleep may be the missing piece on your health journey [19:10]
How sleep influences body composition [25:30]
Why morning exercise is essential for good sleep [30:47]
How technology is degrading your sleep quality [34:34]
Shawn’s theory on how turning down the thermostat can lead to better sleep [40:12]
The connection between sleep and sex [40:50]
How light impacts sleep [42:07]
How food and sleep can change your genetic expression [44:14]
Shawn’s shares the single most important thing you can do to improve your health [49:29]

DISCUSSED IN THIS EPISODE

FOLLOW SHAWN STEVENSON

[burleyc]

Key Takeaways
1. Exercise in AM - 5 minutes of exercise at 7AM - Jumping on mini-trampoline, quick powerwalk, tabata workout(only 4 minutes long) ... creates a cortisol rebalancing that impacts all other sleep advice.
2. Eliminate Blue Light Exposure - Suppresses Melatonin Production - Enjoy Darkness - Keep LED/blue lights off at least 90 minutes before bed, make sure your room is completely dark. Every hour you're on your laptop/tv at night, suppresses melatonin for 30 minutes. So if you're watching a 3 hour movie at night, and then go to sleep, it suppresses melatonin production for 1.5 hours, even if you're sleeping. You can use blue-light
3. Disconnect to Connect - Instead of browsing computer/internet/social media ... actually connect with someone you know.
4. Research participants who got 8.5 hours of sleep instead of 5.5 hours of burned 55% more body fat, just by getting more sleep. Melatonin is involved in sleep and fat loss.
5. Create an evening ritual - Brush your teeth, wash your face, do some stretches, turn down thermostat, etc to create a consistent evening ritual before bed.
6. Keep Cool - While sleeping keep temperature between 62* and 68* F is ideal for sleep.
7. Sleep Time - Go to bed by 10pm, optimal time for deep sleep is 10pm - 2am ...
8. Create Sleep Sanctuary - Keep your bedroom for sleep and sex, get tech out of bedroom, no TV's, computers, etc. Couples with TV/Screen in bedroom have 50% less sex.

Please like this important comment. F.lux application doesn't actually eliminate all blue light, it's a started, but blue light blocking glasses are dorkier and much better at blocking blue light at night. LED's, computers, TV's, even "night lites" are often emitting blue light. You want to stop all of that at night in order to get the best rest.

[thomasforster]

"A great morning starts the night before." What a great quote. Fantastic episode.

[TheXrythmicXtongue]

"Education is not the learning of facts, but the training of the mind to think."
- Albert Einstein
This man exhibits that fully. thank you for the video Tom!

[markkelderman]

When I started working out, my two main mistakes were lack of sleep and not eating enough (not being in a caloric surplus). I always thought I was eating enough and was disappointed because my weight stagnated. Then I got my first diet plan created (I think it was from site NextLevel Diet). I realised that my previous food intake was way below my needs, although I thought I am good. At the beginning it was hard to eat 3200 kcal in a day, but I got used to it. I started noticing real gains and it felt amazing. I wish I'd understood the importance of diet earlier.

[tyspeaks]

I’ve come to realize that when I don’t get enough sleep I start to deteriorate. I begin to lack awareness, compassion, and empathy. I get lazy and I don’t think my actions through. So sleep is very important ! Thanks for this awesome interview . You inspire me to inspire others in my own creative 😌🙏🏽

[huggaboo]

Wow! Shawn was my trainer back in the day when I was an undergrad. It is awe inspiring to see how far he has gone! I know that the information he has shared in this video is going to change my life. Passion pushing results! Much love, Marcene

[BangMaster]

My mom used to have a lot of anxiety, and back problems,
after i told her that the culprit is not her diet, or lack of much exercise, but it's her sleep patterns,
she decided to go on a strict sleeping style.
Meaning, she would go to bed by 10:30, usually takes half hour to fall asleep, and wake up at 7, every day,
she tried this, in less than 10 days, she already started noticing the difference.
She no longer has those back aches she used to have throughout the day, and no longer has symptoms of anxiety.
Sleep is the most important thing you can do for your body

[ampangviewer]

0:00 Start
4:25 I decided to get well
5:19 Three specific things to get well
28:06 3. Leptin
29:22 4. Cortisol
30:52 Optimizing Sleep
30:55 1.Change or embrace time of exercise
34:32 2. Effect of blue light exposure
39:55 Create an evening pattern
42:10 Create a dark environment
44:30 Food is data
47:55 Ditch toxic people

[victoriousjoy]

This is SO good and SO important!!!! When I was at chiropractic school, someone said that it only takes 10 days to die if you don't sleep. That was very significant to me because I made a new mental list of human physical needs: 1 air 2 water 3 sleep 4 food. People can live 40 plus days without food, but only 10 days without sleep and also, you will go crazy before you die! Yikes!!

[ItsLeaCarolyne]

WOW! 🤩
Not only is it rare that I listen to or watch a podcast TWICE IN A ROW, but it is even more rare that I actually take NOTES on it. For the past two and half hours, I have been COMPLETELY ENTHRALLED with the wisdom and knowledge shared in this episode. I now have 9 full pages of notes, a brand new morning routine, AND a very sore forearm from vigorously writing. I am SO thankful that you guys put in the time & energy to share this with the world. Truly Truly amazing. Be radically healthy and stay blessed! 💛💛💛

[Archer-hgrw]

The surprising way Shawn broke his hip [01:30]
Why movement is essential to get well [07:32]
How Shawn changed his perspective on hitting rock bottom [10:30]
How Shawn’s upbringing laid the foundation for life-long learning [14:12]
Why sleep may be the missing piece on your health journey [19:10]
How sleep influences body composition [25:30]
Why morning exercise is essential for good sleep [30:47].
How technology is degrading your sleep quality [34:34]
Shawn’s theory on how turning down the thermostat can lead to better sleep [40:12]
The connection between sleep and sex [40:50]
How light impacts sleep [42:07]
How food and sleep can change your genetic expression [44:14]
Shawn’s shares the single most important thing you can do to improve your health [49:29]

[knowledgedegree]

What I really like about the host is even when his guest is speaking about things that he has knowledge of he does not try to finish their sentences and allows them to complete a thought and to go in the direction that their mind is taking them I think that that is important when you are trying to get a message across in other words he allows the guest to travel down the paths they are best at and best known for

[connye]

One of the best shows Tom has ever done. His guest was knowledgeable and had an awesome, smooth delivery. Very relatable. I will continue to follow Mr Stevenson.

[heatherd]

I LOVE LOVE LOVE the little bar at the bottom of the screen that tells you what is coming up!! Fantastic! Great show! I am 41 but people tell me I look 28. I sleep well, have a set sleep schedule 7 days, naps on weekends. I give my younger appearance the credit to my sleep.

[trinityasabea]

The 'Why me' stage 😭. Deciding that I am going to get well 👏🏿👏🏿👏🏿. Thank you for this encouraging words

[yohan]

Very informative. This guy seems very self aware and knowledgeable. Such a calm voice. He makes me want to know more about him.

[Crabbycancer]

I cannot watch enough interviews with this man…. He is just perfection in not only his expansive knowledge of health and wellness…. But in his ability to “simplify” his execution of the knowledge to others to fully make them understand. I LOVE him… he has no idea how much he’s helped me personally get back on track and reclaim my health in an alternative way, and remind myself that western medicine for the most part is sh*t… you CAN heal yourself from almost anything … the body is AMAZING

[michelleg]

I've seriously been struggling with both my relationships with food and sleep. Working hard to get this under wraps. I know I can't get to the next level until I get these under control.

[ChefClary]

Ok so I ruptured two discs when i was 13. No apparent reason. I’m 59 and have had 7 back surgeries over the years. Last one seemed to really take and I’ve been pain free for 12 years. I’ve never been given a “reason” as to why my joints seem to be less strong than others. I’ve also completely screwed my left knee. Been walking with no cartilage for over 40 years. This podcast really hits home with me. Thank you SO much!

[Tribunal]

Thank you for this interview. Such a composed, articulate, sincere, and humble man