019: Sleep Physiology and Optimization with Dr. Jay Khorsandi


Who would have thought that the structure of your mouth impacts the quality of your sleep? On today’s show, we have the pleasure of talking to Dr. Jay Khorsandi, dentist turned sleep optimizer, about one of the most fundamental (and for some, the most frustrating) parts of our existence. Jay is the co-founder of Snore Experts and the host of the Best Night Ever podcast, and has adopted an integrated approach to improving the quality of sleep of his patients which focuses on preventative and non-invasive interventions. In this conversation, we cover almost everything you can think of that relates to sleep, including open mouth breathing, blue light, naps, dreams, sex and EMF. Among other things, you will learn about the importance of cooling down your body temperature before bed, why sleep quality deteriorates as we age, and the benefits of eating an early dinner.

 

Key Points From This Episode:

  • Jay explains what inspired him to transition from dentistry to sleep optimization.
  • What you can ascertain about someone’s health by looking into their mouth.
  • Why we should sleep with our mouths closed, and what happens to the structure of our mouths if we don’t.
  • How the structure of our mouths impacts our ability to breathe.
  • Breathing strategies which help people fall asleep.
  • MAP; Jay’s acronym for the three main components of sleep.
  • Reasons that sleep quality deteriorates as we get older or heavier.
  • Techniques that Jay uses to improve his clients’ sleep.
  • Jay’s personal experience with destructive orthodontics.
  • Segmentation in healthcare, and why this is problematic.
  • What biohacking involves.
  • How Jay defines good quality sleep.
  • Advancements in the field of sleep over the years.
  • Jay explains why eating dinner further away from your bed time improves your sleep.
  • Properties of melatonin that you may not be aware of.
  • How our daily lives impact our sleep, and the importance of keeping track of how our bodies respond to certain elements.
  • The two major regulators of sleep.
  • Easy hacks for cooling down your body temperature before going to bed.
  • Why Jay sleeps with socks on.
  • Problems with using electronic devices before going to sleep.
  • Jay’s opinion on blue light blockers.
  • Potential negative impacts of non-native EMFs on sleep.
  • A brief discussion about grounding mats.
  • Supplements that can help with sleep.
  • How sex can impact sleep.
  • Tricks to ensure that your daytime naps don’t negatively affect your nighttime sleep.
  • Minimum data that you need in order to be able to hack your sleep.
  • How Jay structures his day.

Links Mentioned in Today’s Episode:

Dr. Jay Khorsandi on LinkedIn

Snore Experts on LinkedIn

Best Night Ever! Podcast on Spotify

Andrés Preschel

Know Your Physio Podcast

018: Fighter Pilot Peak Performance with Capt. Kelly Federal


There’s a lot that the civilian world can learn from the military. Our guest on the show today, ex-fighter pilot and current real estate investor Kelly Federal, is here to share what some of those lessons are. One of the main themes we discuss is the value of open communication; Kelly is a firm believer that honesty and transparency are the key elements that result in achieving peak performance, and that too many people, in their personal and professional lives, have lost these vital skills. Kelly also shares how being in the military gave him perspective on what is important in life, and how to deal with stressful situations. As well as some stories from Kelly’s time as a fighter pilot, you will also hear about the spiritual path that Kelly is on, as well as his recently found interest in health.

 

Key Points From This Episode:

  • Why Kelly feels he is the antithesis of other guests we’ve had on the podcast.
  • A description of the crash which brought Kelly and I together.
  • Kelly explains how he has trained his brain to deal with stressful situations.
  • Similarities between athletes and fighter pilots.
  • One of the elements of the military that Kelly thinks the civilian world needs to adopt.
  • The creativity of aviation.
  • Perspective that Kelly has gained from being in high pressure situations.
  • Differences in the physical characteristics of the pilots that Kelly has flown with.
  • Physiological tests that fighter pilots are put through.
  • An explanation of what heart rate variability is, and some examples of how it influences performance.
  • Realizations that Kelly is now having about the importance of rest, which were not taught to him when he was training as a pilot.
  • Kelly shares how he used to feel when he flew, and the different stages of G-force.
  • What Kelly loves about cloud surfing.
  • Compartmentalization techniques that Kelly was taught as part of his training.
  • Characteristics that Kelly believes are key in peak performance.
  • Kelly’s take on spirituality.
  • How Kelly’s military experience has positively impacted his life to this day.

 

Links Mentioned in Today’s Episode:

Andrés Preschel

Know Your Physio Podcast

017: Psilocybin and Psychedelic Medicine with Dr Julia Mirer


In many circles, psychedelic medicine and psilocybin are controversial topics. Dr. Julia Mirer is one of the leading psilocybin experts, and she is advocating for a new paradigm of health and wellness which acts as a bridge between Eastern and Western medicine. Julia is the Chief Education Officer at Mr. Psychedelic Law, an NPO that draws on medical and spiritual research in hopes of driving responsible psychedelic reform. She also serves as a medical advisor and volunteer for several psychedelic-related projects. She works on psychedelic research at Segal Trials. Julia holds a medical degree from the Ross University School of Medicine. In today’s episode, Julia opens up about her disillusionment with mainstream medicine and how it led her to the work she does now. As someone who knew early on that she was meant to help people heal, she realized that the path she was on in conventional medicine was not going to get her there. We hear about the power of psychedelics in helping you process your trauma, the importance of using plant medicine when you are ready, and the wisdom we can gain from psychedelics. Our conversation also touches on legislation related to psilocybin and psychedelics, where the controversy around these transformative medicines stems from, and how you can take mushrooms in a way that serves your needs. Remember to always be present and playful!

 

Key Points From This Episode:

  • Get to know today’s guest, Dr. Julia Mirer.
  • Why Julia left the world of conventional medicine to pursue the path she is on.
  • Julia’s advice for those who are afraid to follow their calling because of other people’s expectations.
  • How Julia found her way back to her true calling.
  • What it means to Julia to pursue a true path of healing.
  • How Julia’s own healing journey aligned with her changing her professional path.
  • The power of experiential knowledge in informing your passion.
  • Insights into the stoned ape theory and why it resonates with Julia.
  • Psychedelics, according to Julia, link you back to yourself and your innate capabilities.
  • Some of the trends that Julia has seen when young people take psychedelics.
  • The importance of respecting the information you get during a psychedelic experience.
  • Psychedelics offer wisdom that connects us back to ourselves, according to Julia.
  • How to know when you are ready to use psychedelics correctly.
  • Insights into how you process trauma and how mushrooms can help safely unearth them.
  • Why there is controversy around mushrooms, and what we can do to pivot the conversation.
  • Some of the legislative developments around psilocybin.
  • The value of education around these kinds of transformative medicines.
  • What the state of psychedelic education is currently like.
  • The link between psychedelics and neuroplasticity.

 

Links Mentioned in Today’s Episode:

Segal Trials

Dr. Julia Mirer

Mr Psychedelic Law

The Body Keeps Score 

Usona Institute

Fireside Project

Fantastic Fungi

How to Change Your Mind

Consciousness Medicine

Multidisciplinary Association for Psychedelic Studies

Andrés Preschel