Added: Jan 2, 2024
In this podcast episode, Shawn Stevenson discusses the potential mental health epidemic that could be downstream of poor circadian rhythm and disrupted sleep. He emphasizes the importance of circadian medicine, which is currently top-tier science. Our bodies are synced up with the 24-hour solar day, and our hormone production and neurotransmitters are aligned with the universe. However, humans have the ability to create their own habitats and disrupt their circadian timing system by creating an artificial 24-hour day.
Sleep Deprivation and its Impact on Health
Stevenson highlights the prevalence of sleep deprivation in the United States, with an estimated 115 million Americans regularly experiencing sleep deprivation. This chronic sleep deprivation can lead to various health issues, including metabolic health and weight gain. A study published by the American Academy of Sleep Medicine found that sleep-deprived individuals gained over twice as much belly fat over a 5-year period compared to those who had adequate sleep. Stevenson emphasizes the importance of sleep quality, not just the number of hours, and how it impacts overall health, including metabolic health and hormone production.
The Impact of Sleep on Testosterone Levels
Stevenson discusses the impact of sleep on testosterone levels, highlighting a study that found a 15% decrease in testosterone levels after just one week of sleep deprivation. This significant decrease in testosterone production can have implications for energy levels, muscle mass, and overall health. Stevenson emphasizes the importance of optimizing sleep for hormone production and overall well-being.
The Influence of Light Pollution on Sleep
Stevenson delves into the concept of light pollution and its impact on sleep quality. He explains that exposure to artificial light, especially at night, can disrupt the body's circadian rhythm and melatonin production. He cites a study conducted at Cornell University, where researchers found that even a small amount of light exposure can disrupt sleep quality. Stevenson recommends using blackout curtains to create a dark sleeping environment and minimize exposure to artificial light at night.
Cultural Changes and Ultra-Processed Foods
Stevenson discusses the cultural changes that have influenced sleep patterns and overall health, particularly the prevalence of ultra-processed foods in the modern diet. He highlights the shift towards consuming ultra-processed foods, which can impact sleep quality and overall health. Stevenson emphasizes the importance of nutrient-dense, whole foods for optimal sleep and overall well-being.
The Importance of Family Meals and Social Bonds
Stevenson emphasizes the significance of family meals and social bonds in promoting healthy eating habits and overall well-being. He cites research from Harvard and Brigham Young University, which found that eating together as a family led to higher intake of real, unprocessed foods and reduced incidents of obesity and eating disorders in children.
Stevenson explains that the dinner table serves as a unifier and can help switch the body from the sympathetic fight-or-flight response to the parasympathetic rest-and-digest mode. He highlights the role of oxytocin in neutralizing cortisol and the psychological benefits of feeling seen and valued during family meals.
Stress and Sleep Latency
Stevenson highlights stress as a significant factor that can impact sleep latency. He explains that excessive stress can lead to the overproduction of hormones such as cortisol, which can disrupt the body's natural sleep processes. To address this, he suggests finding ways to process and neutralize stress, such as through meditation or seeking counsel from trusted advisors. He also emphasizes the importance of creating a bedtime routine that allows for relaxation and downregulation, such as reading a book or engaging in calming activities.
Nutrient Deficiencies and Sleep Quality
Another key aspect Stevenson addresses is the role of nutrient deficiencies in sleep quality. He explains that certain nutrients, such as tryptophan found in foods like turkey, can play a crucial role in the body's sleep processes. Additionally, he highlights the importance of consuming foods rich in omega-3s, such as salmon and eggs, to provide the necessary building blocks for optimal sleep. Stevenson also recommends incorporating sleep-supporting foods and drinks, such as cherries and Rishi tea, into the evening routine to promote better sleep quality.
Current State of American Adults' Health
Stevenson discusses the concerning state of American adults' health from a metabolic and weight perspective. He cites data from the CDC, indicating that 60% of American adults have at least one chronic disease, and 40% have two or more. Furthermore, he highlights a study showing that only 12% of American adults are metabolically healthy, indicating a significant prevalence of metabolic issues. Stevenson also addresses the high rates of obesity and overweight in the American population, with approximately 42.5% of adults being clinically obese prior to pandemic-related shutdowns. He notes that this percentage was projected to reach 50% by 2030, and the recent shutdowns likely led to a significant increase in obesity rates. Additionally, Stevenson mentions the concerning trend of children developing conditions such as type 2 diabetes and obesity, indicating a broader health crisis affecting both adults and children.
Obesity and its Impact on Health
Stevenson highlights the correlation between obesity and heart disease, which is the leading cause of death in the United States. Additionally, he discusses the alarming rise of Alzheimer's as the sixth leading cause of death, linking it to insulin dysfunction in the brain. Stevenson emphasizes the need to address obesity as a major health concern and its impact on various diseases, including cancer.
The Role of Environment and Culture
Stevenson delves into the role of environment and culture in shaping individuals' health behaviors. He discusses the influence of the food industry and the prevalence of obesogens, which are synthetic chemicals that alter metabolic function and contribute to weight gain. He emphasizes the need to create a culture that makes it easy to be healthy, focusing on controlling the controllables and creating a microculture that promotes wellness. Stevenson encourages individuals to be mindful of their food choices and to intentionally create an environment that supports healthy living.
Creating a Microculture for Health
Stevenson emphasizes the importance of creating a microculture that promotes health and wellness. He encourages individuals to focus on controlling the controllables and intentionally creating an environment that makes it easy to make healthy choices. He suggests that individuals can create a microculture within their households by fostering healthy relationships, making mindful food choices, and prioritizing real, nutrient-dense foods. Stevenson highlights the impact of post-ingestive feedback, where the body takes notes on the nutrients received from food, and emphasizes the importance of consuming real, whole foods to support overall health.
The Eats Smarter Family Cookbook
Stevenson introduces his new book, "The Eat Smarter Family Cookbook," which provides over 250 scientific references and focuses on making delicious meals with science-backed foods. He emphasizes the importance of identifying and incorporating nutrient-dense foods into daily meals to improve metabolic health and sleep quality. Stevenson encourages individuals to invest in their family's health by using the cookbook as a resource for creating nutritious and enjoyable meals.
The Impact of Flavor and Food Choices
Stevenson discusses the impact of flavor and food choices on overall health. He highlights the role of flavor as a language that communicates the nutrients present in food and emphasizes the importance of consuming real, whole foods to support the body's nutritional needs. He also addresses the influence of the food industry in manipulating flavors and creating processed foods that do not provide the same nutritional benefits as real foods. Stevenson encourages individuals to be mindful of their food choices and to prioritize nutrient-dense, real foods to support their overall well-being.
