How to Optimise Sleep, Circadian Rhythm & Intermittent Fasting for Enhanced Mental & Physical Performance with Dr Greg Potter

Angela talks to returning guest Greg Potter, Co-founder, and Chief Science Officer of Resilient Nutrition Sleep quality matters, the timing of your sleep matters and the regularity of your sleep matters. In this episode, Greg and Angela discuss the factors that impact sleep and how you can optimise your sleep through intermittent fasting and bringing your circadian rhythm into alignment People respond to a deficiency in sleep in different ways and Greg shares great content on the factors and variables that affect sleep and the steps you can take to achieve a consistent positive sleep routine and enhance your mental and physical performance KEY TAKEAWAYS Recent research indicates that being under slept can lead to individuals consuming more with nutrients taken in towards the end of the day more likely to be deposited in fat tissue People tend to snack more after insufficient sleep and can be more impulsive in their behaviours Light exposure is a key variable and exposing yourself to strong light will give you a boost Caffeine can be helpful but needs to be used in an intelligent and informed way Taking melatonin at a certain time of day can reduce circadian misalignment and as a result, there are improvements to metabolic health There are variables in people - at one end of the scale there are genetically short sleepers and at the other genetically long sleepers Try to do activities during the day that will support your sleep health and general health Your core body temperature drops when you sleep and is at its lowest around two hours before you wake in the morning Your sleep is regulated by two different processes and their interaction sleep homeostasis and your circadian clock Chronotypes are distributed all the way around the 24-hour clock To make your overnight sleep restorative it's possible it's important to not eat in the two hours prior to sleep Exercise is really important for sleep health, exercise can positively support sleep health and completing exercise outside in daylight increases the positive impact Light exposure is key Turning off your smartphone at least 30 minutes before sleep is hugely beneficial for restorative sleep BEST MOMENTS ‘Your sleep affects your body composition’ ‘Creatin is an amazing supplement that has positive benefits on many aspects of health’ ‘Your diet composition and how you distribute your food intake throughout a 24 hour period can influence your insulin resistance ‘ VALUABLE RESOURCES High Performance Health Podcast Series - https://angelafosterperformance.com/podcasts/ Free Fasting Guide - https://angelafosterperformance.com/fasting/ Free Health Check & Personalised Report - https://www.yourtotalhealthcheck.com/ Join Angela’s Female Biohacker Community - https://www.facebook.com/groups/femalebiohacker Use the code ANGELA10 at checkout for 10% off orders at www.resilientnutrition.com Instagram: @gregpotterphd, @resilientnuts Twitter: @gregpotterphd, @resilientnuts Websites: www.resilientnutrition.com ABOUT THE GUEST Greg Potter Greg is fascinated by how to enable people to change their behaviours to sustainably their improve health and performance around the clock, across the lifespan. Greg is co-founder and Chief Science Officer of Resilient Nutrition, a nutrition and supplement company that simplifies the process of feeling and performing better. Greg’s PhD research at the University of Leeds focused on sleep, circadian rhythms, nutrition, and metabolism, and he has a BSc and MSc in exercise physiology from Loughborough University. Highlights of Greg's career include having his research featured in dozens of international news outlets, including the BBC, Reuters, and The Washington Post; working with the US Naval Special Warfare Command; coaching a sprinter to four gold medals at the European Championships; helping athletes break multiple World Records in ocean rowing; and being a TV sleep expert. CONTACT DETAILS Instagram: @gregpotterphd, @resilientnuts Twitter: @gregpotterphd, @resilientnuts Websites: www.resilientnutrition.com ABOUT THE HOST Angela Foster Angela is a Nutritionist, Health and Performance Coach. She is also the Founder and CEO of My DNA Edge, an Exclusive Private Membership Site giving individuals the tools and bio hacks needed to optimise their genetic expression for optimal health and performance. After recovering from a serious illness in 2014, Angela left the world of Corporate Law with a single mission in mind: To inspire and educate others to live an energetic, healthful, and limitless life. Angela believes that we can truly have it all and has spent the last 5 years researching the habits and routines of high performers, uncovering age-old secrets, time-honoured holistic practices, and modern science to create a blueprint for Optimal Human Performance. CONTACT DETAILS Instagram Facebook LinkedIn