Ep. 145: Philip Bergman: Founder of MindBody Fitness
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Show Notes
[00:02:25] Circadian rhythms are very important in determining a lot of your natural sleeping patterns. They're also very involved with brainwave activity, neural function, cell regeneration, immune, hormonal, and probably metabolic functions that are pretty critical.
[00:03:06] or it seems that forward motion combined with light exposure through the optic nerve seems to be the key to activating the right amount of cortisol, which is what really triggers the circadian rhythm.
[00:03:46]. When people first get up, there is a tendency to grab some shots of espresso for example. And this seems to be an almost over-stimulating response or creates an over-stimulating response to the nervous system.
[00:04:06] it's recommended that you get up first thing in the morning, go for a walk and get some light exposure, could be 10 to 15 minutes. If it's cloudy, it doesn't matter, light photons still get through.
[00:05:34] your brain really wants to idle low in the beginning and actually get revved up. It's very interesting. Some people who overstimulate it sometimes have a reverse effect and then they become anxious and their brain is not really alert and focused on the tasks and work ahead.
[00:06:37] research shows that actually hydration, which is important throughout the day, really needs to happen early in the morning. And it's important also to add to the water some electrolytes.
[00:09:32] Intermittent fasting has been shown to have some pretty good effects on your alertness and focus.
[00:11:33] dehydration, which is caused by lack of fluids, can actually cause your hippocampus, which is a part of your brain that supports memory, to shrink. And one of the things they found with Alzheimer's and dementia, early-onset, is that people's brains were actually shrinking and it was caused from dehydration.
[00:18:29] So for people who are showing early onset signs of dementia or Alzheimer's, coffee is a positive.
[00:19:19] there was a study done not too long ago looking at the impact of sugar on dementia and Alzheimer's, and they started classifying Alzheimer's as diabetes three. They found that sugar actually exacerbated some of the beta-amyloid plaquing that's found in the brain, which is the hallmark of Alzheimer's.
[00:20:21] Sugar just creates a dopamine release to the brain, which actually just creates more sugar cravings.
[00:23:10] Sugars aren't all the same. Artificial sugars like artificial sweeteners are very damaging to the brain and to the body's immune system and the body's gut flora. So your natural sugars don't have that same effect and don't create that spike, also, which triggers that insulin response.
[00:24:12] your brain operates on a 90-minute cycle. You should really get up after about ninety minutes. Ideally, you should go outside and walk for ten or fifteen minutes, stretch your body. Get exposure to light again, and that helps to reset that your focus again. It's very significant.
[00:24:34] if you can have more natural light coming into your room versus artificial light, it is way better for your brain, way better for your focus, way better for your eye relationships with gadgets.
[00:24:50] Low-level noise has been helpful with people concentrating. Something like a fan running in the background, little white noise. They found that when they did studies on people's concentration and alertness if there was a lot of white noise in the background and they were able to concentrate their minute period.
[00:25:25] People who work outdoors, their whole biology has to adjust because they're constantly being exposed to light. Now, depending on what you're doing, if you're out there farming or you're out there doing labor or you're working as a lifeguard at a pool, first, you don't want direct sunlight in your eyes.
[00:31:42] you can actually sit down and document how your day's gone, the positive things that happened, even mention some of the negative, stressful events. And then before you go to sleep, write down about two or three things that you're grateful for. And that seems to set the brain in a very positive way, that activates some of the really good neurochemicals in your brain because it helps you focus on positive things that happened to you.
[00:33:33] The reality is that our body's natural immunity antibody system cannot handle the viral load of this virus.
[00:33:48] Once the vaccine came and I was trying to explain to them, here's an opportunity to protect yourself and also understand what the vaccine basically does. It is basically a way of not only getting antibody protection, but it is a way for your body to recognize the virus if it comes again.
[00:35:19] I talked to a lot of people in the infectious disease area of urologists, pulmonologists, who've seen the ravages of this spike protein that attacks the lungs. It can attack the heart. And the only way to protect yourself is to get vaccinated.
[00:36:42] So if you're going to eat carbohydrates, it's good for preparing you to go to sleep. But it is also a good form of energy that you can store to give you energy during the day when you rise in the morning.
[00:37:07] In terms of preparing yourself to sleep, there's a lot of good research why your room should be cool and dark. Ideally your body wants to go into a cooler state because your body temperature is going to drop overnight and that actually allows you to go to sleep.
Thank you for joining us on Health Gig. We loved having you with us. We hope you'll tune in again next week. In the meantime, be sure to like and subscribe to this podcast, and follow us on healthgigpod.com.
Quotes
“If you delay caffeine intake it has a much better effect on a brain that has been woken up properly versus one that’s been jolted awake.” Philip Bergman
”You should always position your screen at eye level. You shouldn’t be looking down at anything. There seems to be something with the optic nerve, the tilt of your head and your eyes looking downward that can cause a loss of alertness and focus.” Philip Bergman“Your brain operates on a 90 minute cycle. You should really get up after about 90 minutes. Ideally you should go outside and walk for 10 or 15 minutes, stretch your body and get exposure to light. And that helps to reset your focus again.” Philip Bergman
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