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The Clay Travis and Buck Sexton Show
Wellness Unmasked Weekly Rundown: Digital Fatigue, Better Sleep & Protein Coffee: Dr. Nicole Saphier’s No-Nonsense Wellness Guide
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Welcome to Wellness Unmass. I'm Dr. Nicole Safire and this is your weekly rundown. Now I know big news this week is all about the new Food Pyramid and I promise you we're doing a deep dive into that next week with an expert. But for today, let's just look at some of the things that have been trending online. The first one is the fact that everyone's feeling tired right now. You know this pure exhaustion and no, it's not always medical fatigue. I think a big part of it is digital fatigue. This week people are spotlighting how constant notifications, short form videos, doom scrolling can all overstimulate the brain's dopamine pathways. Attention spans, they're not shrinking, they're just being fragmented. So here's a simple fix for you to try. Let's try it this week. Put your phone down before bed. Not when you're in bed, but put it down before you even go to bed. Even 20 minutes off screens can measurably lower your stress hormones. That's going to help you sleep better and you should be waking up feeling much better. And while we're on the topic of social media, social media is obsessed with sleep maxing right now. Have you heard of sleep maxing? I mean, I have been sleep maxing before. It was cool, but I do it the old fashioned way by just going to sleep. Other people are talking about mouth taping, supplements, red light bulbs, gadgets and galore and all those other things. Here's the reality, the boring basics, they still work best. Powering down your electronics before bed and not just your phone, television, all of that turning off that light that signals to your brain it's time to sleep. It's going to switch over serotonin to melatonin and your body should be going to sleep. You want to have a consistent bedtime every single night. You don't want to go to bed at 9 o' clock one night and then 11 o' clock another night. That's not how the circadian rhythms work. Your body wants to go to sleep the same time every night. So work on that. And also cool, dark rooms, turn that air down. You don't need to be warm and cozy every single night. In fact, if you find yourself chilly at night, your body's metabolism kicks in and you may actually be burning calories when you sleep. Who knew? Okay, next one. Another wellness trend that I keep seeing popping up. Protein coffee. What is that? Well, adding protein in the morning can help with blood sugar stability, but your routine doesn't actually have to look like an influencer's. And in fact, I encourage you not to. There are a whole bunch of things you can do with your coffee. Personally, for me, I still drink my traditional coffee, but I add a packet of creatine powder. Creatine powder is not only good for my muscle mass and my bone health, but creatine in women of perimenopausal age like myself, and can actually decrease the risk of dementia. Like Alzheimer's down in the future. So I add protein to my coffee. Some people are doing like mushroom coffee and whatever else it is. Hey, if you want to try it, I'm not going to knock it, but I'm telling you what I do. Another thing that I've been seeing people talking about, which is something I have been doing for the last couple of decades in the hospital, are just short bursts of movements. You know, if you don't have time to go to the gym, you don't have time to run five miles or whatever crazy runners do in their lives. But short bursts of movement, like going up and down the stairs a few times, squats at your desk, taking the brisk walk. These are being called exercise snacks. And the reality is the science backs it up. All you have to do is move your body. Just three five minute movement breaks a day can improve your glucose control as well as your heart health. No gym, no excuses. You can be moving your body. You don't have to have time to go to the gym, although you should really try to get to the gym because it's, it's really good for your mental and physical health. So health doesn't have to be extreme, it doesn't have to be expensive, and it certainly is not going to be perfect. Small, consistent choices done well will always win. Thanks so much for listening. I'm Dr. Nicole Safire. This has been your weekly rundown. Next week we're going to be breaking down the food pyramid, so you don't want to miss it. Make sure to listen to Wellness unmasked with Dr. Nicole Safire on iHeartRadio, Apple Podcasts or wherever you get your podcasts and I'll see you next time.