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<v Speaker 1>The Sandy Show is proud partners with our bank. We

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<v Speaker 1>invite you to open your account effortlessly online at www

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<v Speaker 1>dot org dot bank. Remember FDI see hey for just

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<v Speaker 1>tuning in. You're here just in time. Our friend Jason

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<v Speaker 1>Wright joins us every week to talk about health, getting

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<v Speaker 1>healthier and in this case, healing, maybe from injury, maybe

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<v Speaker 1>from surgery, whatever it may be, there are things that

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<v Speaker 1>you can do to make yourself heal faster. So Tricia

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<v Speaker 1>say hi to Jason.

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<v Speaker 2>Hi, Jason, Well we got today. Jason.

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<v Speaker 1>Wait, this is interesting to me things you can do

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<v Speaker 1>to help the healing process.

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<v Speaker 3>So the thing that I went and you know, I

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<v Speaker 3>got to say, whenever we weren't recording, Tricia just popped

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<v Speaker 3>in as the teacher's pet and she said, I bet

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<v Speaker 3>we're going to talk about sleep, and she nailed it

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<v Speaker 3>is it is top line. And that's why I said

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<v Speaker 3>in the teaser that it may seem boring, it may

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<v Speaker 3>seem simple, but to the listener out there, if you

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<v Speaker 3>have a back injury, if you have a hip injury,

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<v Speaker 3>if you're recovering from surgery, I don't care what it

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<v Speaker 3>is the number one thing you can do to effectively

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<v Speaker 3>recover is get good quality sleep. Now, Sandy, if you

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<v Speaker 3>want me to, I can talk a little bit about

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<v Speaker 3>and I didn't mean for this to be a sleep episode,

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<v Speaker 3>but we can talk a little bit about what effective

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<v Speaker 3>sleep is. How you can tell because not all sleep

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<v Speaker 3>is created equals, so we can go into some of that.

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<v Speaker 2>Let's do that.

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<v Speaker 1>Let's do that because it is so important, and I

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<v Speaker 1>struggle with sleep. I seem to be cyclical with my sleeping.

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<v Speaker 1>I go, you know, a week or so of great sleep,

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<v Speaker 1>and then I go a week of getting terrible sleep.

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<v Speaker 1>So anything you can tell me and the people listening

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<v Speaker 1>to help, I'm all in.

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<v Speaker 2>Okay.

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<v Speaker 3>I'm going to tell you some very easy and obvious

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<v Speaker 3>tactics to make sure that you at least start getting

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<v Speaker 3>yourself into a better sleep routine. So, first of all,

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<v Speaker 3>figure out when the two hour mark is before sleep.

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<v Speaker 3>So if you're somebody that goes to sleep regularly at

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<v Speaker 3>ten o'clock, then around eight o'clock you should start preparing

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<v Speaker 3>yourself for sleep. So here's what that looks like. I

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<v Speaker 3>would start dimming the lights in your house. I would

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<v Speaker 3>make sure your house is below seventy two degrees, getting

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<v Speaker 3>nice and cool and wherever your bedroom is, if you

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<v Speaker 3>have a zoned temperature system, get your bedroom as cool

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<v Speaker 3>and dark as possible. Put your phone down, put your

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<v Speaker 3>computer down, get the screens away. This has like you,

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<v Speaker 3>whenever we see that blue light that is on our

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<v Speaker 3>phone or our computer, our brain and our circadian rhythm

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<v Speaker 3>will process that as daylight, and that's telling our brain

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<v Speaker 3>it's still daytime. We still have to stay alert, so

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<v Speaker 3>get rid of that. And also there's just a stimulating effect.

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<v Speaker 3>Can you want to start calming yourself down? So that's

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<v Speaker 3>what I would start doing first and foremost, about two

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<v Speaker 3>hours before bedtime, start preparing yourself for sleep. Then, if

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<v Speaker 3>you want to take it to the next level, let's

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<v Speaker 3>talk about how you prepare your bedroom for sleep. First

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<v Speaker 3>of all, all right, get ready, all right, keep the

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<v Speaker 3>TV off, make it cold, make it dark, and do

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<v Speaker 3>not take your phone to the bedroom. I cannot begin

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<v Speaker 3>to tell you how important this is if you will

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<v Speaker 3>just take these precursors. Oh and one more thing, guys,

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<v Speaker 3>did I highly highly suggest to get your circadian real

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<v Speaker 3>rhythm dialed in. Don't eat at that eight o'clock mark. Again,

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<v Speaker 3>if you're somebody that goes to bed at ten o'clock.

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<v Speaker 3>At eight o'clock when you start preparing for your sleep,

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<v Speaker 3>one of the first steps for preparation stop eating. Don't

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<v Speaker 3>eat after eight o'clock because you need time to let

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<v Speaker 3>your digestion happen and occur naturally smoothly. And look, you're

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<v Speaker 3>gonna keep your body awake that much longer internally if

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<v Speaker 3>you eat it like that, Like the midnight snack, it's

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<v Speaker 3>one of the worst things for your circadian rhythm. Don't

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<v Speaker 3>drink alcohol. Do not drink alcohol before bed. These are

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<v Speaker 3>just some of the steps that you can take to

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<v Speaker 3>make sure you're gonna get a good night's sleep.

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<v Speaker 4>A lot of people, too, are midnight snackers, like go

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<v Speaker 4>to sleep and then we'll wake up and think, I

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<v Speaker 4>can't go back to sleep until I have a little snack,

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<v Speaker 4>a little bite of something. They're not doing themselves any

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<v Speaker 4>favors or what if they're able to go right back

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<v Speaker 4>to sleep after.

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<v Speaker 2>Still they shouldn't do it, because here's the thing.

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<v Speaker 3>You may be your eyes might be shut and you

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<v Speaker 3>may be technically asleep, but what you're doing is your

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<v Speaker 3>circadian rhythm is still wide away because you're having to

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<v Speaker 3>digest food, and so you're throwing your circadian rhythm off.

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<v Speaker 3>And I know we don't have the time to go

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<v Speaker 3>into circadian rhythm completely, but it is so important to

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<v Speaker 3>figure out exactly what your body's natural rhythm is and

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<v Speaker 3>to try to manage your lifestyle in conjunction with it.

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<v Speaker 2>It is so important.

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<v Speaker 3>It will give you more energy, it will give you

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<v Speaker 3>that recovery that you're looking for, just from the day

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<v Speaker 3>to day activity that we go through every day, but

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<v Speaker 3>especially going back to where this started. If you're trying

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<v Speaker 3>to heal from injury, you have got to get your

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<v Speaker 3>body in its best state for recovery. And the best

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<v Speaker 3>way to do that is plenty of deep sleep and

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<v Speaker 3>rem sleep if you can expand those and by the way, guys,

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<v Speaker 3>even if you're not injured, I tell people that you

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<v Speaker 3>should treat your sleep the way you treat your diet,

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<v Speaker 3>the way you treat your training.

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<v Speaker 2>It is that important.

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<v Speaker 3>A lot of people just take it for granted to

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<v Speaker 3>think I'd sleep, I lay down, to close myles, to

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<v Speaker 3>go to sleep.

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<v Speaker 2>Get your sleep dialed in. You will be so glad

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<v Speaker 2>you do. I could speak quickly.

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<v Speaker 1>You mentioned alcohol. As a former professional consumer of alcohol,

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<v Speaker 1>I can tell you this and as a person that

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<v Speaker 1>hasn't had a drink in eight and a half years.

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<v Speaker 1>I can tell you this, you will sleep better when

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<v Speaker 1>you don't drink. A lot of people that drink like,

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<v Speaker 1>there's no way I can get the sleep if I

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<v Speaker 1>don't drink.

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<v Speaker 4>Drink it helps me relax, it helps you calm down.

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<v Speaker 1>It's BS, it's complete BS. And once you get past those,

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<v Speaker 1>those first few days could be rough. If you do drink,

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<v Speaker 1>you might not get to sleep, but about everybody's different.

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<v Speaker 1>At some point you'll notice you get much much better

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<v Speaker 1>sleep than you ever did.

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<v Speaker 3>When you're drinking. One hundred percent. Study after study shows

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<v Speaker 3>that one of the greatest disruptors of sleep is alcohol.

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<v Speaker 3>So you are one on the money.

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<v Speaker 2>With that much.

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<v Speaker 1>No, it was awful for me because I used to

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<v Speaker 1>have to get it up and wake up the middle

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<v Speaker 1>of night to have a drink. It was terrible.

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<v Speaker 2>It really, really really disrupting before me. Yeah, it's very disruptive.

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<v Speaker 3>Yeah, that can be a problem. That can be a

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<v Speaker 3>problem for sure. Well, and look, you know, I go ahead, hip, now,

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<v Speaker 3>go ahead, Jason. Sorry, I just want to say, you know,

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<v Speaker 3>Sandy alluded to it. Guys, I'm practicing what I preached

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<v Speaker 3>right now. I've gone through a couple of jaw surgery

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<v Speaker 3>since I last talked to you, and one of the

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<v Speaker 3>first things that I did is part of my recovery,

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<v Speaker 3>especially since I couldn't train the way that I'm used

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<v Speaker 3>to is I focused on sleep. I knew that if

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<v Speaker 3>I couldn't get out and train and move my the

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<v Speaker 3>way they normally do and the way that I encourage

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<v Speaker 3>all of you to do, that the best way to

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<v Speaker 3>heal quickly and effectively was to get sleep. So and

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<v Speaker 3>I actually measure my sleep, Sandy and Trish, there's a

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<v Speaker 3>couple of ways you can do that. I wear an

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<v Speaker 3>aural ring. There are some great tools and wearables that

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<v Speaker 3>you can use. Your Apple phone or excuse me, your

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<v Speaker 3>Apple Watch actually has a feature on there that'll help

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<v Speaker 3>you at least start to figure out in my sleep score.

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<v Speaker 3>And I don't be like me and get all ocd

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<v Speaker 3>about it. I'm probably over the top, but at least

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<v Speaker 3>try to get an understanding of what the things are

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<v Speaker 3>that you're doing that might disrupt your sleep so you

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<v Speaker 3>can eliminate them. And then if you put some of

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<v Speaker 3>these practices in place that I told you about, then

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<v Speaker 3>make those see the results quantitatively figure out if I

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<v Speaker 3>do this, if I take a hot bath, if I

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<v Speaker 3>start shutting it down at eight o'clock, if I don't drink,

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<v Speaker 3>if I turn the TV off, I turn the lights down,

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<v Speaker 3>if I get the air cold in my bedroom. Wow,

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<v Speaker 3>look at that, my sleep score is climbing. Then that's

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<v Speaker 3>going to encourage you to do these things more and more.

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<v Speaker 3>And I guarantee you will be more alert, you'll feel better.

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<v Speaker 3>And here's the thing too, Sandy and Trish, this is

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<v Speaker 3>going to have an impact on your blood sugar levels.

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<v Speaker 3>This is going to have an impact on your insulin resistance,

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<v Speaker 3>is going to make you more insulin sensitive, which is

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<v Speaker 3>what we want. It has such a great impact on

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<v Speaker 3>your overall health it cannot be understated.

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<v Speaker 2>Jason Wright is our guest.

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<v Speaker 1>You can check them out the Jason Wright Show and

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<v Speaker 1>the podcast and also the Healthy CEO podcast. Something that

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<v Speaker 1>I did with my sleep and everybody's got those camp

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<v Speaker 1>I've got a little motion camera that's portable. It's the

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<v Speaker 1>Blink camera from Amazon. I set it up in my

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<v Speaker 1>room facing my bed, and I just wanted to see

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<v Speaker 1>how much I moved around in the night. It's amazing.

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<v Speaker 1>I was like, holy crap, it's no wonder you're not

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<v Speaker 1>getting any sleep. You're flailing all over the place.

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<v Speaker 4>It is no wonder why you and I do not

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<v Speaker 4>share the same bed. I haven't for years. It's like

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<v Speaker 4>he's fought with some in the morning. It's like remaking

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<v Speaker 4>the bed froom scratch every day. Yeah, he is a flailer.

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<v Speaker 2>For sure.

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<v Speaker 1>It's the best thing we did in our marriage, for sure.

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<v Speaker 1>All Right, Jason Writ's our guest. Do you have time

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<v Speaker 1>for another segment? We need to take a quick break,

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<v Speaker 1>but do you have more on healing? I know you

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<v Speaker 1>were talking about infrared stuff and some other kinds of stuff,

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<v Speaker 1>So stick around. We've got more with Jason Wright coming up.

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<v Speaker 1>Jason Wright is our guest today and we are talking

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<v Speaker 1>about things you can do that will help you heal faster.

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<v Speaker 1>And I'm assuming is there a way to heal better?

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<v Speaker 1>Maybe I don't know, but things that you can do.

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<v Speaker 1>And one thing that we touched on earlier was the

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<v Speaker 1>top of the list top line is the importance of

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<v Speaker 1>getting good sleep. Okay, and if you miss that, make

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<v Speaker 1>sure you grab the Sandy Show podcast. We'll make it

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<v Speaker 1>available for you later on after the show. Today and

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<v Speaker 1>you can get all those sleep tips, but let's talk

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<v Speaker 1>about other things that you can do that help healing.

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<v Speaker 2>What you got.

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<v Speaker 3>The things that I want to talk to people about

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<v Speaker 3>that is is kind of it's been on the scene

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<v Speaker 3>for a while, but I still touch to a lot

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<v Speaker 3>of people and they don't know what it is.

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<v Speaker 2>And that's red light therapy. That's what a lot of

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<v Speaker 2>people here is.

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<v Speaker 3>They go to these places and they got they know

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<v Speaker 3>cold therapy, they know cold plunging because everybody does it

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<v Speaker 3>on Instagram and everything like that. But it's not as

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<v Speaker 3>cool to sit in front of an infrared infrared light. However,

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<v Speaker 3>one of the things that I have done, and I'm

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<v Speaker 3>a firm believer in, is red light therapy, and that's infrared.

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<v Speaker 3>And here's the reason why. One you're going to increase

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<v Speaker 3>your blood circulation. Infrared light is going to penetrate the skin,

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<v Speaker 3>it's going to heat tissue, and it's going to promote

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<v Speaker 3>increase blood flow, very important to healing. It's going to

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<v Speaker 3>help you reduce inflammation. So because I had surgery on

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<v Speaker 3>my jaw, I've got the infrared coming in on my

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<v Speaker 3>face because I want to lower inflammation, lower the swelling faster,

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<v Speaker 3>increase the circulation, so the infrared will actually help with that.

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<v Speaker 3>It's also going to help with cellular repair. The infrared

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<v Speaker 3>light is going to stimulate the cellular repair process, it's

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<v Speaker 3>going to enhance production of ATP, which is very important,

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<v Speaker 3>and it's going to provide energy to yourselves promoting tissue

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<v Speaker 3>regeneration and repair.

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<v Speaker 2>So that's something that you can really that you can

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<v Speaker 2>really it's easy to do.

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<v Speaker 3>Literally, fifteen minutes in front of an infrared light can

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<v Speaker 3>have a profound impact. And in fact, it was funny

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<v Speaker 3>when I was talking to my oral surgeon about the

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<v Speaker 3>things that I planned to do to try to heal

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<v Speaker 3>faster and heal my face faster, which he was shocked

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<v Speaker 3>at how fast the swelling went down. I told him,

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<v Speaker 3>I said, well, I'm going to use infrared, and he

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<v Speaker 3>had no idea. I mean, this is the surgeon and

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<v Speaker 3>the medical professional professional had no idea which light to use,

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<v Speaker 3>what the benefits of infrared were. And that's why folks

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<v Speaker 3>don't take it for granted that your physician might know

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<v Speaker 3>they know a lot of things, but the tips and

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<v Speaker 3>tricks like this, go research for yourself because there are

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<v Speaker 3>things that once they've done the major work. Like once

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<v Speaker 3>he got through breaking both of my jaws and resetting

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<v Speaker 3>them and getting helping me get my teeth back in shape,

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<v Speaker 3>then it's up to us to figure out these tools

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<v Speaker 3>and tactics to get better. And infrared is one of

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<v Speaker 3>those that I'm a firm believer. And this is for

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<v Speaker 3>muscular repair. If you've got a bad back. I've used

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<v Speaker 3>it on my shoulder. It's just I'm a believer.

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<v Speaker 4>It is the same thing, if I'm not mistaken, as

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<v Speaker 4>the infrared masks that you can buy for your face

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<v Speaker 4>to make your skin tighter, look younger, and more collagen.

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<v Speaker 2>Is it the same That's the same thing, right, Sure thing,

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<v Speaker 2>Sure thing, it's the exact same thing.

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<v Speaker 3>And now just make sure that you go to a

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<v Speaker 3>really good quality one that's going to have kind of

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<v Speaker 3>the director for red as well as the indirect like

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<v Speaker 3>probably the best in class is Jeve. I have no

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<v Speaker 3>financial affiliation with jew whatsoever, and that's jo v V.

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<v Speaker 2>I believe I've got that right.

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<v Speaker 3>But they're probably one of the longest players, one of

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<v Speaker 3>the most reputable brands. I do think that they make

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<v Speaker 3>a facial one higher dose. I have an infrared blanket,

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<v Speaker 3>which is like a sleeping bag that you can get

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<v Speaker 3>in that's infra red. If you don't want to spend

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<v Speaker 3>the money on a sauna, you can get a infrared

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<v Speaker 3>uh like bags like kind of blanket for five hundred bucks,

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<v Speaker 3>which is a pretty cost effective way. I do think

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<v Speaker 3>that higher dose also has the the max masks as well,

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<v Speaker 3>So yeah, and there. It's just a great thing to

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<v Speaker 3>add to your everyday protocol. One thing too, that I

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<v Speaker 3>cannot overstate is this you're new, you hear the old.

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<v Speaker 3>It's almost like cliche at this point that food is medicine.

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<v Speaker 3>When you're trying to heal, make sure that you are

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<v Speaker 3>eating as clean of a diet and as low inflammatory

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<v Speaker 3>food as possible. That means stay away from those industrial seeduls.

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<v Speaker 3>Don't eat French fries, don't eat tater tots, don't eat

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<v Speaker 3>fried foods.

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<v Speaker 4>Don't eat sometimes the only thing that makes you feel

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<v Speaker 4>better when you're not feeling.

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<v Speaker 3>Let's get you healed, and then we will get you

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<v Speaker 3>all the French fries and hush puppies and everything else

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<v Speaker 3>you want.

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<v Speaker 2>No no, no, no, no no.

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<v Speaker 3>We are going to lower inflammation we want We don't.

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<v Speaker 3>You've got enough inflammation from the injury, right, we don't

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<v Speaker 3>want to add fuel to the fire.

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<v Speaker 1>Can I ask a quick question. You mentioned something that

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<v Speaker 1>is super trendy right now. It's been around forever, but

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<v Speaker 1>really popular right now. Is sauna? Is I mean, yes,

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<v Speaker 1>that is the new cold plunge? Really, what are your

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<v Speaker 1>thoughts on that?

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<v Speaker 3>It's it's absolutely proven. Study after study shows that sauna

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<v Speaker 3>has a profound impact again on cellular repair, blood flow.

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<v Speaker 2>It does does, there's so many benefits to it.

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<v Speaker 3>It So I say sauna, and I guess it's the

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<v Speaker 3>Scandinavian countries, which are you know, everybody has a sauna

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<v Speaker 3>and they and they have they were kind of the

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<v Speaker 3>the ogs of the sauna movement, and it has there's

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<v Speaker 3>a lot of studies from the Norwegian countries and Scandinavian

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<v Speaker 3>countries that show the benefits of it. And Peter Attiya,

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<v Speaker 3>who is a physician there in Austin where you guys are,

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<v Speaker 3>who I who wrote the book Outlived, phenomenal, brilliant guy.

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<v Speaker 3>One of the things that Attia does before he goes

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<v Speaker 3>to bed every single night is part of his preparation

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<v Speaker 3>is to get into his he goes sauna, shower to

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<v Speaker 3>bed and so absolutely Sandy, I am very bullish on sauna.

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<v Speaker 3>As a matter of fact, I've got my sauna blanket now.

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<v Speaker 3>But Gimlin and I we are actually going to put

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<v Speaker 3>a sauna in our house, and just as a caveat.

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<v Speaker 3>If somebody out there is wondering do I go with

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<v Speaker 3>the old school dry sauna or an infrared. The infrared,

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<v Speaker 3>it shows most studies are showing that it does have

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<v Speaker 3>a little bit better effect on some of the mitochondrial

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<v Speaker 3>health and some of the things we're talking about. So

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<v Speaker 3>if you're trying to decide do I go old school

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<v Speaker 3>dry sauna just heat, or do I go infrared for repair?

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<v Speaker 3>I think now, check me out. Check out everything I

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<v Speaker 3>tell you, always check me. Don't take it as gospel,

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<v Speaker 3>but everything, all the literature I've read and I'm shopping

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<v Speaker 3>right now says that infrared is a little more beneficial.

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<v Speaker 3>Are the things that we're talking about.

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<v Speaker 2>Tricia, what'd you have for Jason? As we wrap up?

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<v Speaker 2>Did you I like we're gonna say something about sauna.

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<v Speaker 4>No, I've just heard back in the day there like

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<v Speaker 4>you should get in a sauna because it helps you

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<v Speaker 4>sweat out the toxins in your body. I feel like

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<v Speaker 4>this information about the cell repair and the blood flow

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<v Speaker 4>and helping healing and stuff like that. Like, it's just

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<v Speaker 4>a new another aspect of why saunas can be good

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<v Speaker 4>for you.

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<v Speaker 3>One hundred percent. And one of the things to you mentioned,

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<v Speaker 3>you kind of repeated something back to me that I'm

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<v Speaker 3>sure your audience has noticed. I will talk about a lot,

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<v Speaker 3>and that is cellular, cellular, cellular, managing your body at

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<v Speaker 3>the cellular level. When you start to do that, that's

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<v Speaker 3>when it's a game changer. It's not just about your

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<v Speaker 3>overall cardiovascular system and your muscular system. It's about figuring

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<v Speaker 3>out these things like sauna and working on inflammation to

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<v Speaker 3>try to manage your body at the cellular level. That's

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<v Speaker 3>really going to take you to the next level of health.

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<v Speaker 3>So please don't underestimate the value of looking and understanding

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<v Speaker 3>and having healthy am out of Andrea Healthy Fat Sales.

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<v Speaker 3>All this thing will lead to a much, much, much

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<v Speaker 3>better and healthier life. He is Jason Wright. He knows

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<v Speaker 3>his stuff. Guys just can make us all live forever. Yeah,

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<v Speaker 3>you know, find him the Jason Wright Show. The podcast

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<v Speaker 3>also the very popular Healthy CEO podcast, which is available

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<v Speaker 3>everywhere that you get podcasts and Jason, you and I

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<v Speaker 3>we'll all talk again next week.

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<v Speaker 2>Sounds wonderful. Thank you guys for having me as an honor.

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<v Speaker 2>Thank you Jason Austin's eighties seation