{"version":"1.0","type":"rich","provider_name":"Acast","provider_url":"https://acast.com","height":250,"width":700,"html":"<iframe src=\"https://embed.acast.com/$/655148df2861630012a1d01b/695a78b21002b08bc8f806cf?\" frameBorder=\"0\" width=\"700\" height=\"250\"></iframe>","title":"How to Engineer Your Way to Quality Health","thumbnail_width":200,"thumbnail_height":200,"thumbnail_url":"https://open-images.acast.com/shows/655148df2861630012a1d01b/1767536778404-e6cbde77-5719-403c-99d6-745dc4146384.jpeg?height=200","description":"<p>Links</p><p><br></p><p>- Codecrafters: https://tej.as/codecrafters</p><p>- Why We Sleep: https://www.amazon.de/-/en/Why-We-Sleep-Unlocking-Dreams/dp/1501144316</p><p>- Matthew Walker's Podcast: https://open.spotify.com/show/1aIVAabjRjnmiouX0zCzF3</p><p>- Sleep latency paper: https://pubmed.ncbi.nlm.nih.gov/33865376/#:~:text=Oral%20magnesium%20supplementation%20for%20insomnia,insomnia%20symptoms%20in%20older%20adults</p><p>- Glycine for sleep: https://glowable.com.au/blogs/news/glycine-the-calming-nutrient-for-soothing-anxiety?srsltid=AfmBOor_YWMUUsqdS9AJjfSJLQb1F0CSEKrbw-0AhjCVkXCcHdjPGtWq#:~:text=of%20Pharmacological%20Sciences%20found%20that,often%20closely%20linked%20to%20anxiety</p><p>- Dr. Andy Galpin's podcast: https://performpodcast.com/</p><p>- Detachment paper: https://pubmed.ncbi.nlm.nih.gov/19592515/#:~:text=Results%3A%20%20Higher%20PEAT%20scores,of%20depression%20and%20negative%20affect</p><p>- Quantified Scientist: https://www.youtube.com/c/TheQuantifiedScientist</p><p><br></p><p>In this episode, we learn how to engineer better health outcomes for ourselves to live fitter and healthier than ever before drawing on the latest research.</p><p><br></p><p>Chapters</p><p><br></p><p>00:00:00 Intro</p><p>00:05:24 Episode Outline</p><p>00:12:08 Sleep Architecture: Deep and REM</p><p>00:24:17 How to Sleep Well</p><p>00:34:31 My Routine with Sleep</p><p>00:39:25 Using Temperature to Sleep Well</p><p>00:41:55 Eating before Bed</p><p>00:45:14 Getting more Deep Sleep and REM Sleep</p><p>00:52:49 How to Eat Well</p><p>00:56:05 How to Lose Fat</p><p>01:02:35 How to Gain Muscle</p><p>01:07:47 Vices: Alcohol, Nicotine, etc.</p><p>01:10:28 Loneliness and Social Connection</p><p>01:18:34 How to Develop Quality Social Connections</p><p>01:25:54 Maximizing Productivity and Work/Life Balance</p><p>01:33:36 Psychological Detachment</p><p>01:36:33 Dealing with Getting Sick</p><p>01:42:08 How to Avoid Jetlag and Travel Well</p><p>01:46:14 Heart Rate Variability: Managing Stress and Recovery</p><p>01:50:53 Conclusion</p><p><br></p>","author_name":"Tejas Kumar"}