#204 - How to improve your sleep with Bryan Thomas

Bryan lives in the states, and I’ve followed him on Instagram for a while; We have similar nutritional approaches. He recently did a great post on sleep and so many women we work with struggle with sleep! Whenever I get stressed or something feels out of alignment with me, sleep is always the first thing for me to go. So, Bryan and I decided to do this podcast to help you sleep better!In this episode, Bryan and I chat about:➡️Bryan’s past of doing low-carb➡️What changed Bryan’s mind on low-carb diets➡️Common issues with sleep➡️How the circadian rhythm works➡️What happens when you don’t get enough sleep➡️What can help improve sleep➡️The incredible benefits of daily walks for sleep➡️Sunlight and sleep➡️What to avoid before bed➡️Blue-blocking glasses➡️How how much you eat impacts your sleep➡️The bedtime snack➡️Sleep issues and caloric deficits➡️How “leaky gut” can lead to poor sleep➡️Foods that could irritate the gut➡️What can lower cortisol and adrenaline➡️How breathwork can improve sleep➡️Red light therapy for sleep➡️The importance of a bedtime routine➡️Magnesium and salt for sleep➡️How alcohol affects sleep➡️Having a purposeHappy listening I hope you find this podcast helpful and don't forget to take a screenshot of the episode and share it on Instagram stories and tag me at @kittyblomfield. Each month I choose someone who has shared and they get a tub of Saturée Premium Collagen valued at $79.If you loved this episode please help us get the word out to more women and leave a written review and a 5-star rating. Leave a review and rating on iTunes HERE.You can review on Spotify HERE.LINKSJoin our Rebuild Your Metabolism ChallengeLearn more about our 16-week Winatlife Accelerator Program: Book your callSaturée productsRed LightsInfraredi use code WINATLIFE for 10% offRed Light ManFollow:Kitty Blomfield @kittyblomfieldBryan Thomas @performanceneuroSHOW NOTES01:51 - Bryan's background03:11 - His diet history and how he came across Dr. Ray Peat's work07:07 - Falling and staying asleep09:03 - One of the easiest ways to fall asleep09:25 - What happens when you don't eat enough11:55 - How drastically cutting calories affects your stress hormones13:20 - Things you need to address to help improve your sleep14:12 - Increase movement/activity14:52 - The benefits of being outdoors15:40 - Going on a 10-minute walk16:20 - Why action leads to motivation16:50 - How the circadian rhythm works18:42 - Blue lights and blue-blocking glasses20:37 - What to avoid before going to bed22:50 - One of the best things that you can do to improve your liver storage capacity23:31 - Not getting enough fuel/calories during the day26:40 - The grandmaster diet28:02 - Food tracking28:38 - Binge eating29:40 - How “leaky gut” can lead to poor sleep31:43 - Foods that could irritate the gut35:18 - How increasing salt intake improves sleep36:20 - Adequate sodium and potassium for sleep38:53 - How emotional and chronic stress can impact sleep39:30 - What's in our Join our 7-Day Eat More, Train Less, Get Results Challenge43:14 - How breathwork can improve sleep46:20 - Red light therapy for sleep52:12 - Why bedtime routine is important55:20 - Journaling55:55 - Taking magnesium at bedtime and its benefits01:03:55 - Alcohol consumption and how it affects sleep01:12:00 - Building good connections, social relationship, and having a purposeAdvertising Inquiries: https://redcircle.com/brands