episode 270: you don’t need more sleep, you need better ...lot of that degenerative memory loss,...

Copyright © 2019 Wellness Mama · All Rights Reserved

1

Episode270:YouDon’tNeedMoreSleep,

YouNeedBetterSleepWithChiliPad


2

Child:WelcometomyMommy’spodcast.

ThisepisodeisbroughttoyoubyRitualVitamins,whicharespecificallydesignedjustforwomen.Ritualcontainsnineessentialnutrientsthatmostwomendon’tgetenoughoffromjustfromfood:vitaminB12(asmethylcobalamin),folate,veganD3,vitaminK2,vitaminE,omega-3fattyacids,boron,chelatedironandaproprietaryformofmagnesium.Ritualsuppliestheminformsthatareeasilyabsorbedandutilized,andallthecapsulesarevegan,gluten-free,allergenfreeandnon-GMO.Theyhavebothaprenatalandaregularwomenmultivitaminbothdesignedspecificallyforwomenandsynergisticforwomenhormones.Didyouknowthat40%ofwomencan’tproperlyusefolicacidduetoanMTHFRgenevariation?Ritualcontainsanaturalformoffolateandsynergisticnutrientssotheentiremultiismoreeffective.Inpregnancyespecially,folateisvital…AccordingtoOBGYNDr.JasonRothbart,“mostwomendon'tfindouttheyarepregnantuntilaround4-7weekspregnant,whichispastthefirst28days.Inthefirst28days,theorgansarerapidlyforming.Theneuraltube(whichbecomesthecentralnervoussystemandvertebralcolumn)isalmostcompletelyformedandclosedbytheendof28days.”TheessentialnutrientFolatehelpspromotehealthydevelopmentneuraltube.Thisiswhymanydoctorsrecommendtakingaqualityprenatalforseveralmonthsbeforetryingtogetpregnant.Ritualmakesiteasywithbothaprenatalandregularwomenmultivitamin.Learnmoreaboutbothatwellnessmama.com/go/ritual.

ThispodcastisbroughttoyoubyMagicSpoonCereal.Iknow,Iknow…neverthoughtyou’dhearmerecommendcereal,didyou?That’sbecausealmosteverycerealoutthereisfullofrefinedsugarsandgrainsandoftenGMOingredientsanddyes.Yet,Americanscertainlyloveit!Infact,theaverageAmericanconsumes100+bowlsayear,andthatnumberaccountsforpeoplelikemewhodon’tconsumeanyatall!Now,cerealloverscanrejoicethatthereisahighprotein,lowcarb,grain-free,gluten-free,nothingartificial,childlikecerealforgrownups.With12gofproteinperbowlandonly3gofcarbsittasteslikethecerealyourememberbutwithoutthesugarhighortheguilt!Checkoutmagicspoon.com/wellnessmamaforallthedetails.

Katie:Hello,andwelcometothe"WellnessMamaPodcast."I'mKatiefromwellnessmama.com.AndI'mheretodaywithTaraYoungblood,whoistheco-founderandchiefscienceofficeratKryoInc.TheylaunchedChiliPadin2007.You'veprobablyheardmetalkaboutitbecauseIloveit.ButTarahasspentover10,000hoursstudyingthescienceofsleep,makingheroneofthetopexpertsI'veevermetonthistopic.Applyingheranalyticalskillsfromherphysicsandengineeringbackground,herpassioncurrentlyistoshapethefutureofsleep-drivenhealthbymakingsleepeasyanddrug-free,whichisimportantandisareallybigissuerightnow.Herresearchhasledtooveradozenpatentfilings.She'sapublishedresearcherandinternationallysought-afterspeakeronthetopicofsleep.And,today,we'regoingtogodeeponthatandunpacksomethingsthatmightreally,reallydrasticallychangeyoursleep.So,Tara,welcome,andthanksforbeinghere.

Tara:Yeah,thanksforhavingme.I'mexcitedtobehere.


3

Katie:Likewise,Ithinkthisisgonnabesuchafunconversation.AndI'malwaysareallybigbelieverinthepowerofstory,especiallyjustinunderstandingyourbackground.Andso,IknowthatwehavesomesimilaritiesfromwhatI'vereadofyourstoryinourownhealthjourneys,butIwouldlovetohearfromyou,howdidyougetintothisworldofsleep?

Tara:SoIworkwithmyhusband,likeyoudo.Wehavebroughtoverahundreddifferentproductstomarket.Andsomewhereabout2007,2008,wesawamarketnicheofbeingabletoprovidetemperatureadjustmentinsleepandinthesleepspace.So,atthatpointSleptComfortandTempur-Pedicwerejustsortofcomingoutandsayingpressureisthethingtoadjust,andwethoughttemperaturewouldbeareallygreatthingtobeabletodoaswell.Andthenoncewegotintorealizingbeingabletoreallyadjustthetemperature,werealizedthatsleepingcolder,wecouldreallyachieverealsleepchangeandthat'spromptedalotoftheresearch,reallycamefromcustomertestimonialslike,"Thishaschangedmylife."

Katie:That'sawesome.It'salwaysgreatwhenyougetthatfeedbacksoearlyon.Andsolet'stalkaboutthatalittlebitmore.So,you'reright,Ialsoworkwithmyhusband,andIknowyouguyshaveacoolstoryaboutthis.Andyoualsohaveyourownkindofhealthjourneytothiswhereittiesintothis,don'tyou?

Tara:Yes.So,youknow,workingtogetherinabusinesscanbereallystressful.I'mamotheroffourboys.Butin2007,welostouryoungestson.Hediedverysuddenlyfrombacterialmeningitis.Andso,atthesametime,ourbusinesswasgoingthroughalotofupheaval.Wehadafrivolouslawsuit.Itwassortofthisperfectstormofstress.And,ofcourse,thatdidn'tdoverywellformyhealth.SoIreallystartedgettingfatiguedandeventually,itledtomyhairfallingout,Iwasgainingweight,clearlyheadeddownathyroidpath.Butthemessageyougetfromdoctorsthesedaysiswhileyou'renotquiteintotalthyroidfail,sothere'sgottobesomethinggoingonand,youknow,youjustkindofneedtositandwait.AndI'mnotaverypatientpersonforthat.AndI'dstartedtoreallyresearchaboutsleep.AndIreallysortofdovedeepintomyownhealthatthatpointandsaid,"Okay,Igottafigurethisout.I'mnotgonnawaituntilI'msosickIneedtobeondrugsfortherestofmylife."

SoIwasdiagnosedwithHashimoto'sdisease,whichisbasicallywhereyourimmunesystemattacksyourthyroid.Andreallythroughsleepanddietchange,I'vebeenabletoreversethatandgetbackoutofthat,whichissortofabigsuccess.In2008,wehadanotherboyjoinourfamily.Sowearereallypleasedthatwecouldworkthroughthatandaswell,wewereabletogetthroughalotofbusinessstress.Sothingshavesettledout,butthatperfectstormreallyledtothisdesperateneedtoresearchhealth,andsleep,andwellness.

Katie:Absolutely.Imean,IhearsomuchofmyownstoryaswellofhavingHashimoto's.Andforme,ittookyearsactuallytogetanswers.Itwas2006whensymptomsstartedhittingandgoingthroughmultipledoctorsandalotoftrialanderror,andalsolikeyoufinallygettingtotheothersideofthatandnowbeinginremission.ButIknowfirsthandjusthowmuchgoesalongwiththatandalso,atthesametime,managingabusiness,managingkids,anditissomuch.AndlikeIsaidatthebeginning,youarealsooneofthetopexpertsI'veevermetonthetopicofsleep,andyouhaveputin,likeIsaid,thousandsofhoursofresearchonthis.Sobeforewestartgoingreallydeeponthis,Iwouldloveforyoutoexplainjustkindofonabasiclevel,whydoestemperaturematterwhenwe'resleeping?


4

Tara:Sothishasbeenanamazingdiscovery.Ican'tsaythatIwasthediscovererofit.Iactually...theleadingresearcherisCliffordSaperoutofHarvard.Andhehascoinedthewordsleepswitch.Sowehaveneuronsinourhypothalamus,whichispartofourbrain,thatsortofmanagesalltheunconsciousstuff,andthatreallyiswhatmanagesourcircadianrhythm.Thoseneuronsarebasicallytriggeredorswitchonandoffduetotemperature.Sowhenthosegetsswitchedon,thenyourbodyreleasesmelatonin,andyoustarttogetsleepyandallthosethingsthatwesortofthinkaboutatnighttime,sortofpushtosleep.Andsoit'skindofmagicalhowyourbodydoesn'tevenregisterasubtletemperaturechange.Butifit'senoughtotriggerthoseneurons,it'llactuallyhelpyougotosleep.

Katie:Interesting.Andthenaretherebenefitsaswell,likeonceyou'veachievedsleep,doesitbenefityoutokeepthattemperaturecoolerthroughoutthenight?

Tara:Yeah,sothat's...again,otherresearchonthisisreallyjuststarting.Sothemagicalareaofsleepforalongtime,peopletalkedaboutREMsleep,lightsleep,deepsleep,asitturnsoutisreallycriticalforthathealingrecoverypartofsleep.Ifyouwakeupinthemorningandyoufeltlikeyouhadanamazingsleep,deepsleepisusuallythecategoryofsleepthat'sattributedtothat.Sowhenyousleepcooler,yougetgreatdeepsleep.And,infact,ifyoudon'tsleepcool,youlosedeepsleep.Asyougetolder,youlosedeepsleep.Soa20-year-oldmaybegettingonaneight-hourspan,theymaybegettingabouttwohours,or20%isaprettystandardnumber.Butasyouage,bythetimeyou'reabout80,youmaygetnone,andthat'sreallywherethey'retyingalotofthatdegenerativememoryloss,cognitiveabilityasyouage,theonsetofAlzheimer's,alotofthoseautoimmunediseasesareallreallyattachedtodeepsleepassortofthelateststudyresearch.It'salsocalledslowwavesleep.Soifyouwanttolookupstudiesonit,slowwavesleep,deepsleep,thoseareattachedtoallofthosesortoflong-termchronicillnesses,andtemperaturereallydoesanumberonthatdeepsleep.Youjustcan'tavoidit.It'samazinghowitfixesit.

Katie:Andtome,itseemssuperlogicalbecauseIalwayslookat,like,throughouthistory,wehaven'talwaysbeenabletosleepinthese,like,youknow,perfectlywarm,temperaturecontrolled,youknow,72-degreewhateverenvironmentswithallthesecozyblankets.Therewas,like,Ithinkbackreallyfarinhistory,peopleweresleepingonthegroundalotoftimes,whichiscooler,buttheywerecoveredbywarmblankets,whichiskindofwhatyou'reabletosimulatewhenyouadjusttemperatureduringsleep.AndIknowI'veseenthestudies,andthesemayhavebeentheonesyou'rereferringtoabout,thatthereiskindofanoptimaltemperatureforsleep.Butlike,forinstance,Ithinkit'sinthatlikemid-60srange.Butit'sreallyhardtokeeparoomthattemperature,andevenifyoudoit'sreallyhardtokeepyouthattemperaturewhenyou'reunderallthoseblankets.Sotomethat'slikeareallyuniquewaytoaddressthatissueistoactually,like,youcanadjustthetemperatureofyourbed,whichisreally,reallyunique.

AndI'mcurioustoobeforewegoanyfurther,whydoyouthinkweareseeingsomanysleepproblemsrightnow?BecauseIcertainlyhearfromalotofpeoplewhohavesomuchtroublefallingasleep,orstayingasleep,orgettinggoodsleep,butI'mnotjusttalkingaboutmomswhohavebabies,whichobviouslythat'satemporarybutveryvalidreasonwhywehavetroublegettingsleep.Whydoyouthinksleepproblemsareontherisesomuchrightnow?


5

Tara:SoIthinksomeofitcomesfromourmattresseshavechangedalot,andallthatgreatmemoryfoamthatfeelsamazingpressure-wisetosleeponisnotawesomefortemperaturecontrol.Sowhathappensiswhenyouclimbintoyourfoammattresswithyourcoversontopofit,evenifyou'reabletogetyourtemperaturetosetat68degrees,you'vebasicallycreatedaspotwhereyour98-degreehumanengineisgeneratingheat.Andsoitheatsupthefoam,andwhathappensisthatfoamkindofhitsatippingpointaboutfourtofivehoursin,anditactuallystartsreleasingthatheatbacktoyou.Sothetimewhenyourbodyactuallydropsabouttwodegreesfromitssortofnormaltemperature,anditdropsrightabout4:00or5:00o'clockinthemorning,dependingonyoursleep,whenyougotosleep,andthat'sideallywhenthat...notideallyactually,whenthefoamwillcomebackandreleasethatheat.Sopeoplearereallyoverheatingintheirbed.Youcombinethatwithastressandnotgettingenoughsleep,soenoughtimeinthebed,andyou'vekindofcreatedthisperfectstormfornotgreatsleep.

Katie:Gotit.Thatmakessense.Yeah,Ithinkthere'salotofcontributingfactors,andIthinktemperatureisabigone.Iknow,I'vepersonallyseenbigchangesinmysleepqualityfromthat.AndImeasuremysleep.I'mprettyneuroticactuallyabouttrackingit.AndI'vedefinitelyseenwhatyou'vetalkedabout,iswhenIhavetemperaturecontrolled,Isleepmuchbetter,andIdogetmoredeepsleep.Ididn'tknowthatovertimeweactuallylosethecapacitytogetenoughdeepsleep,butitmakessense.Like,our12-year-old,wetrackhissleep,andhegetsthreeplushoursofdeepsleepeverynight,noproblem.Igetacouplehours,myhusbandgetsless,andhe'solderthanIam.SoI'mcurious,Ithinktemperatureobviouslyisahugefactor,arethereotherfactorsthatcomeintoplaythereaswell?

Tara:Yeah,Ithinkeveryonewillagreethatunfortunatelythatdrinkingalcoholbeforeyougotobed,workingoutlatealsoraisesyourcorebodytemperature,someofthosesleephygienethingsthatarealloverthewebofmakingsureyousettledown,bemoremindful,maybedomeditationorjournalingorsomethingtosortofreleasethatstress.Stressisreallyaninterestingelementtoourlivesrightnow.Iliketolookatitof,youknow,ourbodiesweredesignedsothatifwe'rebeingchasedbyalion,youknow,ourfightorflightresponsekicksin,andweshutdownourdigestivesystem,weshutdownallsortsofthings,andwekindofpreparetohaveourarmrippedoff,whichisgreatifyou'rebeingchasedbyalion.However,thestressoftraffic,orlife,orkids,orallthosedifferentthingsthatsortofpileonaren'treallylionsandthey'rereally...ourbodiesdon'tneedtorespondthewaytheydo,buttheydo.Andsowegettheseraisedcortisonelevels,andwereallywanttobeableto,onadailycycle,sortofflushthroughallofthatstress,andifwedo,ourbodiesareabletohealfromit.Butifwekindofkeepholdingontoit,wedon'tsleepwell,wehaveahardtimefallingasleep,wehaveahardtimestayingasleep,wenevergetachancetoflushthroughthat.AndthoseresultsareoftenseeninanHRVgraph,whichHRVisthatheartratevariabilitynumber.AndifyougettoseeaniceresultinyourHRVgraphrecovery,you'llseethatyou'reabletorelax,andyou'llseethatinyourHRVnumbers.

Katie:I'msogladyoubroughtthatupbecauseIhavebeenresearchingHRVquiteabitlatelyandthat'sanotherthingItrack.AndI'vealsoseenthatpositivecorrelationwithobviouslydeepsleepingeneralbeinggoodforHRV,butalsowithtemperatureandthingslikenotdrinkingalcohol,allofthose,seemtoreallycomeintoplay.Beforewegodeeperonanyofthem,canyoukindofwalkusthroughwhatthedifferentsleepstagesare,like,tothedegreethatwecanunderstanditwithsciencerightnow,whattheydoforthebody?BecauseIknowonmytrackingIseelikeREMsleep,anddeepsleep,andlightsleep.Sowhatarethose,andwhatdotheyalldo?


6

Tara:Yeah,soletmetakeyouthroughsortofatypicalnight.Ifyou'reanormalsleeper,Iwouldsaythatinquotations,everyone'ssleepisreallyprettydifferent.But,sowhenyoustarttofallasleep,wecallthatsleeplatency,andyousortofdriftdownthroughlightsleepintodeepsleep.Lightsleepissortofaninbetween.It'sprobablythemostleaststudiedsectionofsleepatthemomentbecausemostoftenit'satransitionthrough,youwillgettoseesomeevidenceofdreaming.IwasrecentlyatanMITdreamengineeringconference,andthey'redoingsomeinterestingthingstotrytogetatthatlightsleep.Butthere'ssomedreaming,there'ssomecognitiverecovery,butmostofitisthendriftingintothatdeepsleep.Anddeepsleep,you'regonnareleaseallthosesortofhealinghormones,yourgrowthhormones,you'regoingtodoalotofrecovery.Sothat'ssortofwhereyougonext,andthenyou'regoingtoheadbackup.

Now,REMsleephastraditionallybeenoneofthe,mostlookedatbecausethere'salotofdreaming.Weallarefamiliarwithrapideyemovement.But,now,they'refindingthatdeepsleep,there'salsomemoryallocationthathappensindeepsleep,maybeasmuchormorethanREM.Soitdependsonthestudy.REMismostoftenassociatednowwithsortofthatemotionalretargeting.Sowewillgothrougheventsuptoaboutuptotwoweeksbehindwhenwe'resleepingonthatnight,andwe'llsortofgothroughthoseevents.Theevolutionarypremiseforit,webelieve,isthatithelpsuskindof...soifyouwereincavemandaysororiginallyyouhavehadanexperiencewithsomething,maybeitwasyourfirstexperiencewithalionanditwasstressful,andyouneedtobasicallyreallocatethoseemotionsandbasicallyhowyoucanlearnfromthem.

SoalotofwhathappensinthereissortofthatwhatcanIlearnfrom...you'regoingtorehashemotionalsituations,maybeyouhadafight,thisiswhenyou'regoingtobemanagingthosesortoffutureeventsandsaying,"Okay,well,Ihadafightaboutthis,andI'mgoingtoworkonmakingsureIdon'thavethathappenagain."Andyoudothissortofcycleoflightsleep,deepsleep,REM,youknow,light,thenlightsleep,thenREMsleep,again,inabout90-minutecycles.Andyourcycleswillvary,dependsonagainthatnormalsleep,butmaybefourorfivetimesanightwithalotofthedeepsleephappeninginthosefirstones,andthenalmostnoneasyougetclosertowakingup.

Katie:Yeah,that'ssuchagoodexplanation.I'vealsohearditjustonthelogisticalandthebrainprocessingsideexplainedof,like,youkindofalmosthave,like,thisfigurativebucketinyourheadwhereallthisinformation,andemotions,andstuffyouhavetoprocessgoes.Andduringsleep,thathappensandyoukindofemptyoutthatbucket.Andifyouaren'tgettingthosetypesofsleepthatyouneedtodothat,thenyou'regoingintothenextdayorthenextweekwiththatbucketalreadypartiallyfull.Soyoujustcanmanagelesslogisticalinformation,you'vegotmoreonyourmind,andit'shardtorememberdetailsandshort-termmemoryandthatkindofstuff.ButIthinkyouexplaineditsowell.AndtogobacktoHRVforaminute,kindofexplaintouswhy...Iknowthatthere'ssomuchresearchhappeningaboutthisrightnow,butwhyisthissuchanimportantfactortounderstandandto,like,makesurewe'rereallytakingintoaccountforourhealth?

Tara:Soit'sareallyfascinatingthing.Soyourheartrate,youknow,whenwelookatheartrate,wethinkofbeatsperminute,butthosebeatsdon'thappenconsistentlyatthesameamountoftimeinbetweenthem.So,ifyouweretopictureanequivalentoftakingabreath,youcouldtakeabreath,anditcouldtakeeightseconds,oryoucouldtakeabreath,andit'lltaketwosecondsandit'sinandout.Yourheartactuallyrespondsverysimilarlyandhasitsownsortofpatterntothat,andsothespacingbetweenthoseheartbeatsvaries.Now,youwanttohavealot...whenyou'rerelaxed,yourheartratekindofrespondstothatsortofrelaxedstate.Andso,yougetabiggerdegreeofvariabilitybetweenthoseheartrates.Asyoucanimagine,ifyou're


7

reallyhighlypinpointfocused,you'vegothighcortisonelevels,you'rehighlystressed,yourheartrateisgoingtobeveryconsistentandthat,again,helpswithifyourarmisgoingtobetornoff.Soit's,youknow,kindofmatchesthatsortof,ifI'mintense,ifI'mfocused,I'mgoingtohavealowHRVnumberandit'sgoingtoberepresentativeofnotawholelotofvariability.Andifyou'resuperfunandrelaxed,thenyourheartratecankindofdowhateveritwants,andyou'regoingtohavealotofvariability.

Now,therangeforthatiskindofdifficultbecauseitdependsonyourage,yourgender,yourhealth,allofthosesortsofthings.Butweobviouslywanttobeabletoseeinasleepenvironment,atleast,wewanttoseethatyou'vegotanice...whereyoustartoutrelativelyrelaxedbecauseyou'regoingtosleep,youactuallywilldipdownandthendipbackup.Sowe'rekindoflookingforthishammockeffectofbeingabletoshowthatyou'reabletogothroughthestressofallthatfilingwejusttalkedabout,andthengobackupandendupsortofrelaxedbeforeyougetbackawake.Andthat'ssortofourreadinessorrecoveryscore.Alotofathleteswillusethatscoretodecidewhethertheyshouldhaveadifficultworkoutoraneasyworkout.Inamoreregularlife,youwouldjustlookatitlike,"Hey,whatkindofdayshouldIhavetoday?ShouldIreallytrytotacklesomethingwithahighcognitiveload?ShouldItackleliketakingabighike?ShouldIdoawholelottoday?OrshouldIjustsortofbemellow,getwhatIneedtogetdoneandtrytorelaxalittlebitmore?Maybemoremeditation,morejournaling."

Katie:Yeah,absolutely.That'sbeensuchafunthingformetotrackandto,like,learnfrom.LikeIsaid,IknowIcantellthingslikedrinkingalcoholisnotgreatforheartratevariability,notgettingenoughsleepisterribleforheartratevariability.But,likeyousaid,Ithinkthere'salotofpositivefactorsaswellandsleeptemperatureisdefinitelyabigoneformethatInoticed.AndIwanttolikealsogobacktothetemperaturethingforaminutetoobecausefrommyresearch,youauthoredtheleadingwhitepaperontemperatureandsleep,andyoulookedatover70otherresearchpapers,andthenkindofanalyzeandconnecttotheeffectsoftemperatureandsleepquality.SoI'dlovetohearmoredetailonthat,firstofall,andalsowhatweresomeofthesurprisingthingsthatyoufoundinthatprocess?

Tara:Well,themostsurprisingwasIguessjusthoweasytemperaturecommunicateswiththebodyandthatit'sanunconscioustrigger.Ithinkwespendsomuchtimeinthistryingtocontrolourhealth,tryingtobedifficult.Andit'samazinghowthatcanreallybenotthatdifficult.Someofthecrazypartsabouttemperatureisthatithasn'tbeenstudiedatallinabigwaybecausewhenyouputupsomeoneinasleeplab,mostofthestudies,theyputtheminasuit,soyoualmostpicturelikeanastronautsuit,andthenthey'regonnaalsohookthemuptoallsortsofothersensors,brainwavesensors,etc.,sotheyhavewirescomingoutofthem.

Andsoifyoucanimaginetryingtosleepinanastronautsuitwithwireshangingoutofyou,andthenthey'recheckinghowwellyousleep,thathasbeensortofsomeofthedifficultpart,whichisoneofthereasonsIreallystartedresearchingitbecausetheChiliPadallowsforadifferenttypeofmeasurementofhowtemperaturecanaffectsleep.Sothatreallywassortofmypremiseof,like,peopleneedtostudythisawholelotmore,themagicalpartofwhatitdoesfordeepsleep.Sowehaveacurrentstudygoingonwithveteransandanotheronewithmenopausalwomen.Andtheoveralleffect...themenopausalwomanoneisreallyinterestingbecausethehotflashesarebeingreducedduringthedayaswellasatnight,andthatreallyattributestothepowerofthatdeepsleepofjustbeingabletosleepthroughthenightandIthinkthatmagicalpartofsleepthere.Forveterans,we'relookingatPTSDanddepression.And,again,thoseare...typicallyifyou


8

justtooktemperatureoutofit,you'dsay,"Okay,well,depressionandPTSD,whatdoesthathavetodowithtemperatureatnight?"Butittiesagainbacktothatdeepsleep.

PeoplewithhighdegreeofPTSD,nightterrors,theydon'tgetanydeepsleepatall.Sobeingabletosortofforcethatdeepsleepwithtemperatureunconsciouslyhelpthemtogetthatqualitysleepishavingamazingearlyresults.Thosearenotpublishedyet.Theywillbepublishedlaterthisyear.Butit'samazingwhat'shappeningjustwithdeepsleepandtemperatureasawaytosortofinstigatethatcontrol,thatdeepinthat.

Katie:Yeah,that'ssoawesome.AndIwannagodeeperonthatinjustaminute.Butfirst,intheintro,Ialsomentionedthatyouhaveapassionforhelpingpeoplesleepnaturallywithouttheneedfordrugs.AndIfeellikethisisabigtopicandoneIwanttoaddressbecauseatleastfromthestatisticsI'veseen,theuseofsleepmedicationandsleepaidsisverymuchontherise.Anditseemsliketheyallhavesomeprettybigpotentialdownsides,evenjustthingslikemelatonin.FromwhatI'veread,youcanbecomedependentonit,anditcanactuallyinterferewithyourabilitytosleepwellinthelongterm.Solike,personally,IonlyusethosethingsifIhavejetlag,andI'vetraveledabunchoftimezones,andI'mactuallyjusttryingtogetbacktonormalsleep.ButIwouldbereallycurioustohearyourtakeonthatandmaybewhataresomeofthosethingsweneedtobeawareofwhenitcomestousingmedicationtosleepversustryingtotakeamorenaturallifestyle-basedapproach?

Tara:Yeah,Ithinkitreallygoesbacktothatnaturalapproach.Ithink,youknow,melatoninisdefinitelyoneofthosethingsthathasstuckundertheradar.I'verecentlyheardastoryofsomeone'skidwantstheirgummymelatonineverysinglenightandareconcerned,youknow,thatit'saddictive.Theydon'twanttogotosleepwithoutitbecausethegummybearthingtastesgoodandit'snowpartoftheirhabit.Andthat'ssortofscaresme.Youknow,it'sarelativelymellowhormoneyou'retaking,butit'sstillreally...that'sthehormonethat'sreleasedasItalkedaboutwiththoseneurons,thatwhenthetemperaturetriggersitorlighttriggersitisanotherwaytodothat,you'regonnagetthereleaseofmelatonin,soyourbodynaturallyproducesit.

Andsoifyou'retakingitlikeasupplementwhereyou'readdingonoryou'reinyour...likeyoutalkedaboutwhereyou’rejetlaggedorthere'sacertainscenario,andyoudoitforashortperiodoftime,butwhereitgetsscarytomeiswhenpeoplearetakingthislongtermorgivingittokidslongterm.Thatoneevenscaresmemore.Kids'bodies,noone'sreallytestingthelong-termeffectsofmelatoninonkidsandwhatthatmaydoastheirbodydevelopsandgetsthishabitofbasicallybeingfedmelatonin,whatdoesthatdototheirbody'snaturalabilitytoachieveit.Sleepdrugsarekindofasimilarcategoryforme.Ifyouneedit,youknow,I'mnotopposedtotakingsomethingcertainlyonaflight,oralongflight,orinaveryshort-termway.Butthewaymostofthesleepdrugsworkisthey'reactually...theygiveyouthesensethatyou'resleeping,butyouactuallydon'tgobelowlightsleepatall.

Soifyou'retakinganyofthoseprescriptionsleepdrugs,mostofthose,you'renotgettinganydeepsleep.Mostpeoplewillsay,"Oh,Iwokeup.Iactuallyatleastclosemyeyes,butIdon'tfeelrested.Idon'tfeelrecovered."It'sahack.It'sahacktouseasneeded,buthopefullynotinalong-termway.Thatreallyscaresmebecausethenwe'retrainingourbodiestoutilizethissortofhack,andit'sreallynothelpingoursleepatall.Itfoolsyouintothinkingyou'regettingsleep.


9

Katie:Gotit.Yeah,thatmakesperfectsense,andthat'skindofexactlyhowIhadarrivedaswellthroughmyresearchonsleep.Okay,soIwannagobacktothetemperatureaspectbecausesomuch...youmentionedmenopausalwomen.IsomuchwishIhadknownaboutthiswhenIwaspregnantbecauseIfeellikeyouhaven'tbeenthroughmenopause,butyouexperienceverymuchthesamething,theendofpregnancyandpostpartumwhenyourbodyishot,andthenit'scold,andyoucan'ttemperatureregulate.AndsoIwishIhadhadthisatthatpointinmylife.ButI'msogratefulIhaveitnow.

But,soImentioneditacoupleoftimes,theaudienceisdefinitely,ifthey'velistenedforawhile,heardmementionedtheChiliPadbefore.ButIknowyouguysarealsodoingalotofinnovationinthisarea.Sowalkusthrough,firstofallwhattheChiliPadis,andthenalsowhatthenewtechnologyis,andkindofthebenefitsofeachoneseparately?

Tara:Yeah,sotheChiliPadhassortofbeenourlegacyproduct.AndthewayIliketodescribeitisifyou,youknow,adjustyourhomethermostat,you'reabletoadjustthat.OurtemperaturerangefortheChiliPadisbetween55and110.Soyoucansetitdegreebydegreewitharemoteorontheunitasyoudesireforwhateverthatbestsleeptemperatureisforyou.ThenextinnovationwhichwilllaunchMay23rdistheOOLERdevice.SoitworksexactlyliketheChiliPad.ThereisnoEMFsinthebed,itrunswaterthroughthere.Theevolutionreallycomes,andithasanappthatitcomeswithsothatyoucandoscheduling.Andsothisissortofifyoucomparethatyouhadyourtraditionalthermostat,yourOOLERisgoingtobelikeanestwhereyouhaveschedulingandyouhavesortofthatdifferentinteractivecapability,soyourFitbitinformation,someofthosesortofsleepdiagnosticscanhaveabiggerimpact,andyoucansortofcombinethemwithtemperature.

Katie:Yeah,gotit.AndI'mgladyoubroughtuptheEMFaspectaswellbecausethat'saquestionI'vegottenwhenImentionedtheChiliPadsinthepastit'slike,"Oh,it'sanelectronic-typedevicethat'snearthebed.ArethereanyEMFconcerns?Sokindofexplain,like,thelogistics?Imean,Icanexplainitalittleasfarasthatthereisanelectroniccomponentofthedevicethathaslikethepumpthatcirculatesthewater,butit'snotrightnexttothebed,andIknowfromEMFresearch,firstofall,that'saneasytypeofEMFtomitigate,butalso,it'swithinthatsaferange.It'sfarenoughawaythatyou'reactuallyfine.ButexplainlikethelogisticsofhowtheChiliPadactuallyworks.BecauseI'vedescribeditasit'slikewhenyoulaydownandyourpillowsniceandcool,andtheneventuallyitwarmsupandyouhavetoflipitbackovertogetitcool,butChiliPadkeepsthewholebedlikethatallnight.Butexplainthetechnology,soyou'recirculatingwateressentially,right,tokeepthebedtemperaturecool?

Tara:Yeah,soyeah,theEMFsfor...sotoanswerthatpartfirst,Ihaveabackgroundinphysics.SothephysicsofhealthissortofthatpartofthatpassionofreallytryingtokeepthatbodycleanfromEMFpollution.SotheChiliPaddoesgiveoffverysmallamounts,butitislocatedoutsideofthebedbutthat'sit'scontrollinginit.Sotheonlypartthat'sinthebedisbasicallythesetubes.Andifyoupicturethatyourbodyreallyisanengine,itproducesheat,itrunslikeanengine,andthisislikearadiatorforyourhumanbody.Sothesecoilsgounderneathyou.It'sasiliconemedicalgradetubing,soit'salmostimperceivable.Youcanfeelitifyourunyourhandsintoit.Butasyoulayonit,youreallycan'tfeelit.Andsothatreallymanagesthetemperatureunderneathyou.


10

Andthenthatwateriscirculatedconstantly.Sowhatevertemperatureyousetiton,itreallyisworkingtomanagethatthermalload.Sowe'vemanagedwhattomatchonecontrolunitwithoneperson.Soapersonputsoffonaverage,dependingonage,andsize,andgender,allthosesortofmitigatingfactors,butaroundthereabout100wattsanight.Andsoeachcontrolunitusesabout140wattsofpower.Sowe'remanagingthatthermalloadalmostentirelywiththeChiliPad.Sothat'swherewereallywanttomakesurewe'vekeptittoathermalneutralenvironmenttocool,sowedon'twantyoutoheatupatallanditmanagesthatallnight.Youknow,theOOLERdoesuseBluetoothtoconnecttoyourphone,butyoucanentirelyshutofftheBluetoothifyouwantto.Wehavethatcapabilitybecause,again,it'sreallyimportanttometobeabletototallymanagethatifyouwantto.

Katie:Yeah,absolutely.I'mthesameway.Andforanybodywho'slisteningwho'snotfamiliarwiththis,Ishouldhavementionedatthebeginning,butyoucanactuallyfindoutmoreaboutit,andIthinkthere'ssomecoolstuffgoingonjustforlistenersatthispodcast.Thelinkforthatischilitechnology.com/wellnessmama.ChiliwithanI.

ThisepisodeisbroughttoyoubyRitualVitamins,whicharespecificallydesignedjustforwomen.Ritualcontainsnineessentialnutrientsthatmostwomendon’tgetenoughoffromjustfromfood:vitaminB12(asmethylcobalamin),folate,veganD3,vitaminK2,vitaminE,omega-3fattyacids,boron,chelatedironandaproprietaryformofmagnesium.Ritualsuppliestheminformsthatareeasilyabsorbedandutilized,andallthecapsulesarevegan,gluten-free,allergenfreeandnon-GMO.Theyhavebothaprenatalandaregularwomenmultivitaminbothdesignedspecificallyforwomenandsynergisticforwomenhormones.Didyouknowthat40%ofwomencan’tproperlyusefolicacidduetoanMTHFRgenevariation?Ritualcontainsanaturalformoffolateandsynergisticnutrientssotheentiremultiismoreeffective.Inpregnancyespecially,folateisvital…AccordingtoOBGYNDr.JasonRothbart,“mostwomendon'tfindouttheyarepregnantuntilaround4-7weekspregnant,whichispastthefirst28days.Inthefirst28days,theorgansarerapidlyforming.Theneuraltube(whichbecomesthecentralnervoussystemandvertebralcolumn)isalmostcompletelyformedandclosedbytheendof28days.”TheessentialnutrientFolatehelpspromotehealthydevelopmentneuraltube.Thisiswhymanydoctorsrecommendtakingaqualityprenatalforseveralmonthsbeforetryingtogetpregnant.Ritualmakesiteasywithbothaprenatalandregularwomenmultivitamin.Learnmoreaboutbothatwellnessmama.com/go/ritual.

ThispodcastisbroughttoyoubyMagicSpoonCereal.Iknow,Iknow…neverthoughtyou’dhearmerecommendcereal,didyou?That’sbecausealmosteverycerealoutthereisfullofrefinedsugarsandgrainsandoftenGMOingredientsanddyes.Yet,Americanscertainlyloveit!Infact,theaverageAmericanconsumes100+bowlsayear,andthatnumberaccountsforpeoplelikemewhodon’tconsumeanyatall!Now,cerealloverscanrejoicethatthereisahighprotein,lowcarb,grain-free,gluten-free,nothingartificial,childlikecerealforgrownups.With12gofproteinperbowlandonly3gofcarbsittasteslikethecerealyourememberbutwithoutthesugarhighortheguilt!Checkoutmagicspoon.com/wellnessmamaforallthedetails.

Katie:Youmentionedyouhaveacouplestudiesintheworksonthisrightnow,andIknowyouguyshavealsodonealotofresearchinthepast.Whataresomeofthemostsurprisingthingsyou'veseenwhenpeopleadjusttheirsleeptemperature?


11

Tara:Sosomeofthe...youknow,surprisingisaninterestingword,butIwannasaythemostheart-moving,themostinspiringreallycomesfromthosecustomertestimonials.Wehave...youknow,temperatureisoneofthosethingsthatif,youknow,it'swhyyourunafeverthemomentyou'relikerunningalittlebitunwell,it'sjustoneofthosefactorsthatisnotmanagedwellbythehumanbodywhenwe'resickatall.Soany,almosteverydiseaseprofilehassometemperaturesymptominvolvedthatcomesupwithit.Sopeoplegoingthroughcancer,theirtemperatureregulationsystem,theirownbodyoneisreallymessedupbythedrugs,bythefollowup,bywhathappensintheirbodyafterwards.There'sneurologicalchallenges,soanyonewithbraininjuriesalsohavethatproblem,MS,diabetes,youknow,thelistisprettyextensive.

Youknow,alotofpeoplewilluseitforheatingtowarmthemselvesuptogotobed.Elderlypatientsthathavebeenusingheatingpads,whichisterribleEMFsandcanoftenburnthem,thisisareallygentlewaytowarmyouuptogotosleep.Soit'sreallyIthinkthemostsurprisingthingwhenwedevelopthis,weweren'ttryingtoreallymitigateallthosethings.Itwasjustreallyabout,like,let'smakeitmorecomfortable.I,atthetime,waspregnant,andToddsleepsveryhot.Heputsoffimmenseamountofheat.Andbetweenmebeingpregnantandhimputtingoffheat,wehadabigpillowburninthemiddle.Itwasterrible.So,youknow,thiswassupposedtobemorecomfortable.Themostsurprisingthingisreallythatthereisn'ttoomanydiseaseprofilesthatexistswheretemperatureisn'tasymptom.Andso,beingabletomitigatethatatnightandgetgreatsleepdoesamazingthingsforrecovery.Itisphenomenalwhatitcando.Andagain,allIcouldgivecredittoisallofouramazingcustomersthatsharethat.That'sinspirationeveryday.

Katie:Andyoutouchedonitalittlebit,buttohighlightwhatyousaidtooaboutoneunitperuser.So,forinstance,like,ifyou'reonepersonsleepinginasinglebed,that'sreallyeasyandtotallymakesense.Ifyou'retwoofyousleepinginthebed,likemyhusbandandIorlikeyouandTodd,youwouldhavetwoseparateunits,andthebeautyofthatisyoucanadjustsomewhatseparately.Solikehowthosebedsforawhilewhereyoucanadjustthefirmness,maybetheystillexistoneachside,butthisdoesthatfortemperatureandit'swonderful.Becausemyhusband,likeyousaidwithTodd,hesleepssohot,andsohewantstobeascoldaspossible,andIhavegottenmuchbetteraboutbeingcoldwhilesleeping.ButwhenIstartedoff,Iwaslikeat75andhewasat55.AndnowI'mlike61,andhe'sstillat55.

Butthebeautyofitisyoucanadjust,andyoucanadjustitanynightbasedonifyou'resickandyou'refreezing,youcangowarmer.ButIjustwantedtohighlightthatbecauseIbetthatmustbesomethingyouhearalotofpositivefeedbackfrompeopleonistheabilityofeachpersoninthebedtopicktheirownkindofsleeptemperature.

Tara:Yeah,everyone'ssleepprofileisreallydifferent,andthere'sdefinitely...I'moneofthemnow.Iliketoclimbintoawarmbed,especially,youknow,theairconditioningoryougetcoolandyouwantawarmbed.SoIliketotuckmytoesinandwarmupandthencooldowntogotosleep.Forthelongesttime,whenIfirststarted,IwouldactuallyusetheChiliPadjustonwarmandI'dstillwakeupandactuallyhadtofigureoutmyownsleepprofileandbeableto...that'spartofthedrivetodesignOOLER,toschedulesothatIcouldhaveitbewarmtogotosleep,coolwhenI'masleepsoIgetthatgreatdeepsleep,andthenwarmmyselfupalittlebitbecauseonceyou'vehitthatpeakcoolness,mybodythenwillregisterthatit'stoocoolandwouldwakemeup.SonowIactuallyhaveitbealittlebitwarmer.SoIusuallytellpeopletolookattheirsleepprofileinthreebucketsthroughoutthenightofwhattemperaturedoyouliketogotosleepat,andthenthemiddlewereallyencouragepeopletobecooler,andthenthatwakeuptemperaturetowarmitupjustalittlebit.OOLER


12

actuallyhasawarmawakefeaturewhereit'sawarmawakealarm.Andthatisjustoneofthegreatestwaystosleep,towakeupandthenbeinawarmbed.

Sowhenyouwakeupthatway,ittalksreally,again,tothatunconsciousbrainandwakesyouupnaturallysoyourcircadianrhythm,yourbodyisrespondingtothatwarmnessanditsays,"Oh,it'smorningtime.Youneedtowakeup."Andsothereleaseofallthehormoneskindofgetsreleasedmagicallyrightbeforeyouwakeup.Soassoonasthattemperaturestartstowarmup,andyourbodyregistersitsomewhere,by10degrees,you'reawakeconsciouslyandregisterit.Sosomewhere,dependsonthepersonbetweenthreetoseven,mostpeople,theirunconsciousmindisregistering,"Ineedtowakeup,"andactuallyyou'llseeit.It'sreallyfuntodothatandthenseethesleepgraphasitresponds,butyoucanactuallyseethemcomeupnomatterwheretheyareintheirsleepcycle,they'llnaturallycomeuptowakeupinthatwarmawake.

Katie::That'ssofascinating.AnotherthingI'vebeencuriousabout,andIcanonlyspeakfrommyownexperience,Iwonderifyouhaveanydataonislikeasfaraslikelong-termbodytemperatureregulation.BecausealsoassomeonewhohasHashimoto'sandhashadthyroidproblems,typicallyalotofpeoplelikemerunlowerbodytemperature.AndIcansayfrommyexperience,sleepingwiththeChiliPad,actuallymytemperaturehasmaintainedorhasactuallygoneupalittlebitovertime.ButI'mcuriousif,A,whatyourexperiencehasbeenwiththatand,B,ifthere'sanydatathatyou'veseenonbecauseIthinkthatwasagreatpointyoumade,thatthere'salmostnodiseasethatdoesn'tinvolvesomekindoftemperaturechange.Andforthyroidpatients,it'slow.So,haveyouguyshaveseenanydataonthat?

Tara:Yeah,sothat'sthenext...thewomanthatisrunningthemenopausalstudyisveryexcitedtodothatnextbecauseshe'sreallypassionateaboutwomen'sissues,andit'snotonlyawomen'sissue,butitisabigissueforwomen.IthinkHashimoto'sandthyroidisbecomingveryprevalent,unfortunately.SoIthinkit'scoming,mostofthedataisanecdotal.I'veseena...temperatureisaninterestingthing.Ithinkthedatawe'reseeingsortofdoessaythatifyoucanchangeyoursleepinghabitsbymanipulatingtemperature,by,asyoumentioned,takingoccasionalmelatonintoresetyourjetlag,ifyoucanbasicallytrainyourbodytorespondtodowhatit'ssupposedtodo,theoverallarchingeffectisthatallofyoursystemscomeinlinebetter.Andthatseemstobeacrossmultiplediseasestates.

Imeanweareseeingthatinsortofthedepressionofonceyousleeponitandthetemperatureadjustswhatitneedsto,everythingseemstoactuallycomebackinlineandgetclosertothatnormalrange.SoIthinkitspeakstothepowerofthehealingofhumanbodythatweseeallthesediseases,andthey'rebeinghealedandmovedforwardjustbysmallhabits,bychangingsmallfactors,bybeingalittlebithealthier.Idon'tthinkanyofthechangeshavetobedrastic,andtheycanjustbealittlebitovertime,buttheygrowandmanifestinamuchbiggerhealthfootprintattheendofthesesortoflittlethingsthatcontribute.

Katie:Yeah,Iagreewiththatcompletely.AndanotherthingIlikealwayspointoutabouttheChiliPad,I'mlikemildlyanevangelistbecauseIloveitsomuch.But,unlikemostthingsinhealth,it'sessentiallyzeroeffort.Like,you'regoingtolayinyourbedanyway,you'regoingtosleepanyway,youdon'thavetodoanythingextra,especiallywiththeOOLER,youjustsetitanditgoesonandit'sgood.Like,youdon'thavetodoanyextraefforttodothis.Sounlikeexercise,whichyouhavetogodo,orI'mlikemakinghealthyfood,whichyouhavetogodo,thisistrulyoneofthosefewthingsinhealthyouactuallydon'thavetodoanythingtogetthe


13

benefitofwhichIthinkisjustit'ssoimportant.BecauselikeIknowIfeltwasactuallysomeonewhohadworkedthroughadisease,there'ssomuchtodoanditbecomesato-dolist,anditfeelslikeyou'rejustaddingmoreandmorethingstoyourplate.Andthisisnotoneofthosethings.

AndsoIwonderlike,justingeneral,ifyouguyshaveanydataon,Iwouldguessyourcontinuedusageratesaremuchhigherthanmosthealthinterventionsbecausepeopledon'thavetoactuallyexertanyeffortotherthaninitiallyputtingitontheirbedtogetthebenefits?

Tara:Yeah,sowedohavea90-daysatisfactionguarantee.AndIthinkthemostfunconversationIhavewithpeopleregardingthisasaninterventionisthewarningof,"It'saddictive."It'sveryeasy,likeyousaid,there'snorealwillpowerinvolvedonceyouputiton.Anditchangesyoursleep,andmakesyoufeelbetter,haveabettermood,havebetterhealth.Andsooursatisfactionguaranteeisalmosta0%.Itiscrazyhowthatworks.SoIusuallysay,"Oh,yeah,feelfreetotryit,"becausetheyjustdon'tcomeback.Oncepeoplelivewithit,theywon'tlivewithoutit.Alotofpeople,althoughitdoesn'ttravelverywellandthat'sdefinitelyoneofthethingswe'reworkingon,isthey'lltakeitwiththeminsuitcasesandgothroughallthetroubletocheckbagstojusttravelwithit.

WehaveNBAteams,professionalteamsthatthisispartofwhattheydo.Everytimetheytravel,theysetitupandsleeponitbecauseit'sjustthataddictive.Itcreatesaconsistentsleep.We'vehadOlympicteamresults,samekindofthingwhereyousleeponit,andtheycangetconsistentsleepresultsnomatterwhatcountrytheyareinorwhattheenvironmentisatthatOlympicVillage.WehaveArmy,AirForce,DeltaForceguyswhere,youknow,oneoftheotherfactsoftemperaturethat'sreallyinterestingisforthoseguys,theyonlygetsixhourssleep,maybelessbecausewhentheylandtheyhavetodeploy,andtheydon'tknowhowlongthey'regonnagettosleep.Sowe'restillabletogetthetwohoursofdeepsleepforthem,eveniftheyonlygetsix.

Sothat'sanotherpartofthateasyintervention.Somepeoplearelike,"Oh,I'dlovetogeteighthours,butbetweenkidsandbythetimeIgetallmystuffdone,Igettobedandit'snoteighthoursanymore,it'ssix."Andevenatsixhours,we'reabletogetverysimilarsleepresultsaseight.Andthat'sgainingbacktime.Morethanjustaneasyintervention,it'sgainingbackhoursthatyoucouldn'taffordtoputintothatextrasleep.

Katie:Yeah,andIlovethatquotefromyouthatI'veseensomewherethatyoudon'tneednecessarilymoresleep,youneedbettersleep.AndIthinkcertainlytherearealsopeoplewhoactuallyjustdoneedtogetmoresleepaswell.Butifyou'resleepinganyway,itmakestotalsensetooptimizethattimeasmuchaspossiblebecauseyou'renotgoingtodoanythingelsewhileyou'resleepinganyway.

AndIlovethatyouguyshavemadethatsoeasy.Ithink,youknow,soofteninhealth,andmaybeyouseethisaswell,especiallyinthetechsideoftheworldthatyou'rein,wewantthatlikesilverbulletandallthesehigh-techdevicesandallthisstuff.AndIwenttotheChiliPad,there'soneofthosefewhigh-techdevicesthatIthinkactuallymovestheneedlebecausealotofthis,you'retryingtooptimizethatfinallike1%ofhealthperfectionwhenreallythemostimportantthingsaresleep.AndIwouldsaylikegettingsunshine,workingonyourstress,youknow,likefasting,IfastoccasionallyandIthinkthat'slikeafreeandvastlyunderestimated


14

aspectofhealth,butthesethingsdon'thavetobedifficultnecessarilyorvastlyexpensiveIthink.Asfarasthatgoes,Iwouldsay,forme,liketheROIoftheChiliPadhasbeenoneofthebestthingsI'veeverdoneformyhealth.I'mcuriousifyouseethataswell,justlikepeoplecangetsohungupintheselikesuperfancythingsorthiscrazysupplementregimen,andtheyhaven'tevenoptimizedtheirsleep,orthey'renotputtingtimeoutside?

Tara:Yeah,it'scrazy.Well,Imean,weseeit...mostofourinvestors,definitelyourbackersarealotofpeopleinthebio-hackingspacewheretheyhavetriedeverything,andthelistisprettycrazyofthethingsthatsomeofthebio-hackerswilldotoimprovetheirhealth.Buttheuniversalquotecomesback,ofallthethingsthey'vetried,“thisistheeasiest,simplest,themostconsistent,results-drivendevice.It'sjustsimple”.Youknow,Ithinkfromthecostperspective,oneoftheotherthingswedotalkaboutisenergyefficiency.Ifyou'rerunningairconditioningand,youknow,you'reinFlorida,itgetshotandyourairconditionerisnotgonnagettoanicecomfortablesleepingtemperatureforthewholehouse.

Soinsteadofairconditioningyourwholehousetothatoptimalsleeptemperature,you'rereallyfocusingthatenergyconsumptioninyourbed.Andat140watts,youknow,thecomparablefactortocomparethattothecompressorpowerrequiredforanairconditioner,it'sareallyefficientmodel.Sonotonlyareyougettinggreatsleep,butreallythatenergyfootprintoftheChiliPadisjusteconomical,itmakessense,andyougetgreatsleepfromit.

Katie:Yeah,absolutely.It'sactuallyonemyfavoritegiftideasforpeopleforthatreason.AndIwillechowhatyousaidtoo,thatmyonecomplaintisit'skindofhardtotravelwithbecauseyoudogetaddictedtoit.ButIalsothink,likewetalkedaboutalittlebitalready,whenitcomestosleep,littlechangescanhavesuchabigimpact,andweallknowthatsleepisimportant.Andsowhenitcomestomysleepenvironment,that'soneplacewhereI'mwillingtospendthemoneyandwillingtoputtheeffortin.AndsoI'vegotthatdialedinathome.Withthetemperature,Ihaveblackoutcurtains.Like,themattressisgreat,thepillowsare...everythingisdialedinforoptimalsleep.AndIthinkthat'soneoftheeasiestthingswecandoforourhealth.AndIknowsinceyou'vedonesomanyhoursofresearchinthesleeparena,arethereanyotherfactorsthatyouwouldencouragepeople,obviouslytemperaturebeingdrasticone,butencouragepeopletomakesurethatthey'retakingintoconsiderationintheirownsleepenvironment?

Tara:Yeah,soIthinkitgoesbacktothisideaoftinychanges.And,youknow,whenwelookatthosechangeswecanmakeeveryday,thebluelights,theelectronics,thoseEMFs,tome,that'sareallylowhangingfruit.AlotofpeoplewillwatchTVtofallasleep.AndsotheirTVisrunningintheirbedroom,they'vegotthatbluelighthittingtheirbrainrightbeforethey'retryingtogotosleep.Ithinkthat,youknow,temperatureandlightkindofhaveaduelingmatchtoseewhichonehasmoreimpactonthatsleepandyoursleeplatency.Andsoanythingyoucandotosortoflimitthatelectronicsbeforebedcreatesahabitofnotusingthetelevisiontofallasleepwith,evenifyouuseasoundmachineorsomethingthat'samellowcontributioninordertostillhavesomenoise.SomepeopleliketheTVonsotheyhavenoisetofallasleepwith.Butfindothersolutionsortinyhabitstosortofbackthatupalittlebit,takethatoutofthatspace,keepthelight,keeptheEMFsasminimizedasyoucanbasedon,youknow,whereyouaretoday,andsetaplan,setgoalstoreducethat.So,youknow,maybeyouatleasteliminateitmostnights.Youknow,healthisdefinitelymeasuredinthosetinycontributionstowhatyoucoulddotoimprovesleepalongtheway.


15

Katie:Yeah,completelyagreewiththat.Ithinkit'sgreatadvice.AnotherquestionIlovetoasktowardtheendofinterviews,largelyselfishlybecauseI'manavidreader,isjustifthereareanybook,abookorbooksthathavereallychangedyourlife,andifsowhattheyare?

Tara:Yeah,soIamacrazyreader.WhenIthoughtaboutthatquestion,youknow,oneissortofwork-related,and,honestly,Ithinkyou'dreallylikeit,it'scalled"NewPower"byJeremyHeimansandHenryTimms,anditspeakstothepowerofthepeoplethattheageweliveintodayisallabouttheriseofthepowerbeingintheperson.Someonecanstartapodcastandablog,and,like,youdoreachmillionsofpeopleandchangetheirlives.Theoldpowerwaywouldhavebeenahospitaloradoctorsayingthisisthewayyouneedtoliveyourlife,andwejusthadtolivewithandassumethattheywereright,andtheyweregivingustherightinformation.

Andsothat'sabookthatreallylooksatthepowerofwherethatpowerliesinthefutureandhowwecanharnessit,howwecanbeapartofthatrevolution.SoIreallylikethatone.TheonethatI'vesharedwithmybookclubthatisstilloneofmyfavoritesIthinkbecauseofallthephilosophyanditis"Shantaram."It'sbyGregoryDavidRoberts.It'safictionalizedaccountofthisguythathaslotsofproblemsandendsuplivingininIndia,butthequotesonhowto...basicallyhowtogetpastfearandalltheselimitationsandputthembackintheirplace.SothebookopenswithhimdescribinghowhelearnedeverythingheeverneededtoknowonfaithandlovewhenhewaschainedinthisIndianprison.Andherealizeddespitethefactthathehadnofood,nowater,waschainedup,hestillhadthepowertoforgive,hestillhadthepowertoseelife.Hehadallthepowerheneededtostillbe,andtheycouldn'ttakethatawayfromhim.Sothosearestillprobablymytwofavoritebooks.

Katie:Ilovethat.Thosearebothnewforme.Andespeciallythatsecondone,suchagreatreminderthatlikesooftenwetrytochangeourenvironmentandourcircumstanceswhenreallyifweshiftourperceptionofthose,wecanachievethesameresultmuchmorequickly,andwealwayshavethepowertodothat.SoIlovethatmessage.Anypartingadviceyouwanttoleavewiththelistenerstoday?

Tara:Yeah,soI'vebeendoingtalksandworkshopsrecentlyonSleepistheFutureofHealth.AndIfeelfundamentallythatwehave,asyoumentioned,withalltheseinterventions,they'regreat,andhealth,anddiet,andexercisedon'tdiminishintheirimportanceinourlives.Butsleepisdesignedaspartofthishumanexperiencetobewhereweheal,wherewecanfileourmemoriesandclearthebanksouteveryday.Itisthismagicalspacethatwe'veinthelast50yearsdecidedwasn'tmagicalanymoreandallofthewordsofdreamandimagineareallsortofcenteredaroundthis,youknow,nighttimespace.AndsoIreallyfeelthatsleepisthekeytohealth.Itisacornerstonetofreeusfromstress,andpain,anddisease.Temperatureisaneasyhack.Andsowatchyourdeepsleepnumbers,watchyourhowlongyougettosleep,justprioritize...ifyoudonothingelseandprioritizesleep,thatisagreatplacetostartforyourhealth.

Katie:Absolutely.Andagain,ofcourse,allofthestuffwementionedwillbeintheshownotesatwellnessmama.fm.Butthewebsite,ifyouguyswanttocheckouttheChiliPadandtheOOLERspecificallyandcheckoutthespecialdealsjustforyouguyswhoarelistening,thatwebsiteischilitechnology.com/wellnessmama.Youcancheckitoutthere.Tara,thankyousomuchforyourtime.Iknowthatyou'vedonesomuchresearch,andIappreciateyousharingitwithustoday.


16

Tara:Yeah,thanksforhavingmeon.It'sbeengreat.

Katie:Andthankstoallofyouforlisteningandsharingyourmostvaluableassetofyourtimewithusbothtoday.We'reverygratefulthatyoudid,andIhopethatthisepisodewillinspireyouinanywaypossibletogetmoreandbettersleep.

Ifyou'reenjoyingtheseinterviews,wouldyoupleasetaketwominutestoleavearatingorreviewoniTunesforme?Doingthishelpsmorepeopletofindthepodcast,whichmeansevenmoremomsandfamiliescouldbenefitfromtheinformation.Ireallyappreciateyourtime,andthanksasalwaysforlistening.

episode 270: you don’t need more sleep, you need better ...lot of that degenerative memory loss,...

Documents