Ep:163 KETO AND HOW TO RESTORE HEALTHY SLEEP - by Robert Cywes
Summary
TLDRDr. Rob Cyvers, the Carb Addiction Doc, candidly discusses the impact of sleep deprivation on decision-making and emotional health. He shares his personal experience of poor sleep leading to a carbohydrate relapse, emphasizing the importance of rest for hormonal balance and emotional regulation. The video highlights the connection between sleep, serotonin, and melatonin, and how managing stress and emotions effectively can improve sleep quality and prevent unhealthy habits.
Takeaways
- 😴 The Importance of Sleep: Dr. Rob Cyvers emphasizes the critical role of sleep for both physical and mental health, noting that inadequate sleep can lead to exhaustion and poor decision-making.
- 🧠 Emotional Impact of Exhaustion: Exhaustion can impair a person's ability to manage emotions and react appropriately to stress, leading to a heightened state of irritability and reversion to old, dysfunctional emotional coping mechanisms.
- 🚫 Avoidance of Carbohydrates: Dr. Cyvers discusses his personal struggle with avoiding carbohydrates, especially during times of emotional distress, highlighting the connection between addiction and emotional management.
- ☕️ The Role of Coffee: Coffee is described as a 'mind cleansing moment' for Dr. Cyvers, providing a brief serotonin boost that helps him refocus, illustrating the interplay between dopamine and serotonin in daily life.
- 🍽️ The Least Important Meal: Contrary to common belief, breakfast is considered the least important meal due to the body's natural hormonal fluctuations that release sugar into the bloodstream upon waking.
- 🏋️♂️ Effort-Based Emotion Management: Dr. Cyvers advocates for an effort-based approach to emotion management, where activities like walking or reading can help process emotions and lead to better sleep.
- 🌙 Serotonin to Melatonin: Serotonin, associated with relaxation, is converted into melatonin, the sleep hormone, highlighting the importance of winding down activities that promote serotonin release before bedtime.
- 🌀 The Cycle of Dopamine and Serotonin: The script explains the daily cycle of focusing (dopamine release) and relaxing (serotonin release) as a natural part of human functioning.
- 💊 Dependency on Sleep Aids: Dr. Cyvers warns against relying on sleep aids like Ambien or melatonin pills, suggesting that they may not address the root causes of sleep disturbances.
- 🔄 The Process of Emotional Processing: The importance of processing emotional triggers throughout the day and especially in the early evening is stressed to prevent them from affecting sleep quality.
- 💡 Self-Care and Reflection: The video script concludes with the need for self-care and reflection to recognize and address personal shortcomings in managing stress, emotions, and sleep.
Q & A
Who is Dr. Rob Cyvers and what is his area of expertise?
-Dr. Rob Cyvers is referred to as 'the carb addiction doc' in the script, indicating that he specializes in addressing issues related to carbohydrate addiction and its impact on health.
What does Dr. Cyvers discuss in the video regarding his own sleep?
-Dr. Cyvers talks about his own experience of having restless nights and poor REM sleep, which has been affecting him over the last several nights, leading to exhaustion.
Why does Dr. Cyvers believe that sleep is important?
-Dr. Cyvers emphasizes the importance of sleep as it allows the body to enter a state of rest, giving the hormonal factories in the body a break and helping to manage emotional distress effectively.
What is the 'dawn effect' as mentioned by Dr. Cyvers?
-The 'dawn effect' is a term used to describe the release of cortisol early in the morning, which triggers the liver to release sugar into the bloodstream, preparing the body for the day.
What role does cortisol play in the body's hormonal balance?
-Cortisol plays a crucial role in the body's hormonal balance by signaling the liver to release sugar into the bloodstream, particularly in the morning, and it also helps manage emotional distress.
Why did Dr. Cyvers eat breakfast, and what did he consume?
-Dr. Cyvers ate breakfast because he was utterly exhausted, and he chose to eat fried eggs and cheese, which was a deviation from his usual routine.
What is the significance of serotonin in relation to sleep?
-Serotonin is significant for sleep because it is a relaxation hormone that, when released after a meal or during relaxing activities, can be converted into melatonin, which is the sleep hormone.
What does Dr. Cyvers suggest as a healthy way to manage emotions?
-Dr. Cyvers suggests developing a healthy emotion management system that involves dopamine and serotonin balance, engaging in effort-based activities that relax the conscious brain and allow for subconscious processing of emotions.
What is the impact of not dealing with emotional triggers during the day?
-Not dealing with emotional triggers during the day can lead to sleep disturbances, as these unresolved issues may bubble up from the subconscious during sleep, causing restlessness and waking up in the middle of the night.
How does Dr. Cyvers plan to improve his sleep quality?
-Dr. Cyvers plans to improve his sleep quality by taking a break, indulging in activities that relax him, and ensuring he deals with emotional issues during the day, which will help him to have a healthier night's sleep.
What is the potential consequence of relying on drugs for sleep?
-Relying on drugs for sleep can perpetuate the problem and numb the situation without helping to deal with the underlying issues, potentially leading to a cycle of dependence and not addressing the root causes of sleep dysfunction.
Outlines
🌙 The Struggle with Sleep and Emotional Eating
Dr. Rob Cyvers, the Carb Addiction Doc, opens up about his personal struggle with sleep and emotional eating. Despite being a health professional, he finds himself exhausted and resorting to old habits, such as eating carbohydrates, as a coping mechanism. He discusses the importance of sleep for both body and mind, and how lack of rest can lead to poor decision-making and emotional reactivity. Dr. Cyvers emphasizes the need for adequate sleep and the role it plays in hormonal balance and emotional regulation.
🔄 Dopamine, Serotonin, and the Impact on Daily Life
This paragraph delves into the hormonal dynamics of dopamine and serotonin, which are crucial for focus and relaxation. Dr. Cyvers explains the concept of 'mind cleansing moments' and how they help in managing stress. He also touches upon the transition from serotonin to melatonin, which is essential for sleep. The paragraph highlights the vulnerability to carbohydrate cravings in the evening due to the body's natural hormonal shifts and the importance of emotional processing for a healthy sleep cycle.
🌪️ The Effects of Unaddressed Emotional Stress on Sleep
Dr. Cyvers discusses the consequences of not addressing emotional stress, which can lead to restless nights and poor sleep quality. He explains how unresolved issues can bubble up during sleep, causing disturbances. The paragraph emphasizes the importance of emotional management during the day and the role of effort-based activities in achieving a state of relaxation that facilitates serotonin release and eventually melatonin production for a restful sleep.
🏖️ Balancing Life's Obligations with Self-Care for Better Sleep
In this paragraph, Dr. Cyvers reflects on the importance of balancing life's obligations with self-care activities that contribute to emotional well-being and better sleep. He acknowledges his own lapse in self-care and the impact it had on his sleep and emotional state. The paragraph encourages finding time for activities that bring pleasure and relaxation, as neglecting these can lead to increased stress and sleep disturbances.
💊 The Limitations of Relying on Sleep Aids and the Importance of Lifestyle Changes
Dr. Cyvers addresses the issue of relying on sleep aids instead of making lifestyle changes to improve sleep quality. He criticizes the use of drugs for instant relief, which he compares to a blunt force approach that doesn't address the root causes of sleep problems. The paragraph advocates for a healthy emotional management system and the importance of dealing with daily issues to achieve a restful sleep, rather than masking the symptoms with medication.
Mindmap
Keywords
💡Carb Addiction
💡Sleep
💡REM Sleep
💡Cortisol
💡Dopamine
💡Serotonin
💡Melatonin
💡Emotion Management
💡Adrenal Fatigue
💡Mind Cleansing Moment (MCM)
💡Hormonal Milieu
Highlights
Dr. Rob Cyvers discusses the impact of sleep on emotional and physical health, emphasizing the importance of adequate sleep for overall well-being.
He explains how exhaustion can lead to poor decision-making and a return to old, dysfunctional emotional management patterns, such as reverting back to carbohydrates.
Dr. Cyvers shares his personal experience of having a restless night's sleep and the subsequent emotional and behavioral effects the next day.
The role of cortisol in the morning, known as the 'dawn effect,' is described, and its impact on blood sugar levels and the body's preparation for the day is explained.
The significance of dopamine and serotonin in maintaining focus and providing relaxation throughout the day is discussed, highlighting their hormonal balance.
Dr. Cyvers introduces the concept of 'mind cleansing moments' (MCMs) as breaks from focus that are essential for emotional health.
He explains the biochemical conversion of serotonin to melatonin, which is crucial for sleep, and the importance of proper serotonin release for emotional processing.
The doctor discusses the vulnerability to carbohydrate cravings and snacking in the evening due to the body's natural relaxation and serotonin release.
Dr. Cyvers emphasizes the importance of effort-based emotion management systems over instant gratification from substances like sugar, starch, nicotine, or alcohol.
He describes the negative effects of using substances to numb emotions rather than processing them, leading to poor sleep quality and potential sleep disturbances.
The doctor suggests that self-care and relaxation are essential for emotional and hormonal balance, and neglecting these can lead to sleep issues and poor emotional health.
Dr. Cyvers encourages finding activities that relax the conscious brain and connect with the subconscious to process and resolve emotional triggers.
He reflects on his own life, acknowledging the need for self-care and the importance of balancing obligations with activities that bring pleasure and relaxation.
The doctor discusses the impact of high cortisol levels on the body's ability to relax and the connection between stress and sleep disturbances.
Dr. Cyvers shares his plan to take a day for himself to engage in pleasurable activities and emphasizes the importance of self-care for better sleep and emotional health.
The transcript concludes with a call to action for viewers to reflect on their own sleep habits, emotional management, and the importance of a balanced lifestyle for health.
Transcripts
hi folks this is dr rob cyvers
i am the carb addiction doc and
you know as i tape these uh videos
they're all
single takes and they they come from
things that i've thought about over the
last several weeks
and things that are pertinent to my own
life in the life of my patients
and it's interesting as i sit here right
now i am
absolutely exhausted
and it's early morning
i thought i had a good night's sleep
last night but
it was a restless night's sleep and i
was up a lot
and i just didn't have a good rem night
sleep
and that's happened over the last
several nights and it's kind of built up
and this discussion i want to talk about
the importance of
sleep and reverting back to
carbohydrates
i did something this morning that i
haven't done oh my god i can't remember
when last i did this uh i ate breakfast
now it was eggs and cheese it was fried
eggs and cheese
uh with obviously my traditional pot of
coffee
but the question is why why why did i do
that
and it's because i am utterly exhausted
and when you're exhausted
all of these security measures all of
the
standard platforms of your life the way
that you protect yourself from
dysfunction
all of that goes to hell in a handbasket
and when you're
exhausted it's almost like drowning and
you don't make smart decisions
you are at least certainly in my life i
am
quick to react negatively and quick to
be reactive instead of stepping back
from issues
and allowing my emotions to go away and
then
connecting with the issues and either
responding
or processing them that goes out the
door and you become
uh an emotional hair trigger um
you react to things like tiny little
things with just a degree of
irritability and you
tend to revert back to old forms
of emotional management very
dysfunctional forms
thank god and this is so key to
addiction management
we do not have any carbohydrates in the
house
but you know what folks when i was
looking around to see what i could have
for breakfast this morning
i saw unsweet baker's chocolate
in the freezer now unsweet basically
baker's chocolate if you've ever tasted
it
tastes like candle wax
and yet at least on two occasions in the
last 22 years
i've eaten it why because it had the
word chocolate
on there and because i was under huge
emotional distress and it's not just the
distress that you're under
it's not using in a muscle memory
the standard ways in which you manage
that
so yes i took my dog for a walk this
morning i had my cup of coffee
those were routines for me but my god
this this
middle of the morning i'm exhausted and
i know i've been burning the candle at
both ends
i've been working ridiculous hours i've
been
juggling a whole bunch of different
things and and i know it's not about me
it's
but it's a personal story that every one
of you can tell from time to time and i
think
the purpose of me sharing this with you
is the critical importance
of adequate sleep so so how does sleep
work
well sleep is where
your whole body not just your mind
but your whole body ideally enters a
state of rest
your conscious brain shuts down your
subconscious brain is still churning
and i'll come back to that in a little
bit but from a hormonal perspective
progressively as you get deeper into
sleep everything should
shut down and you give
the hormonal factories in your body a
rest
so when it comes to the hormonal milieu
of sleep
early in the morning when we wake up you
release a lot of cortisol that's called
the dawn effect
cortisol gets the liver to release a
bunch of sugar into your bloodstream
diabetics will see their blood sugars up
in fact everybody sees their blood sugar
up you're ready for your day
and you should get that surge of sugar
that is cortisol mediated
and that's why breakfast is the least
important meal of the day but then
slowly over time in a healthy
environment
cortisol levels start to go down
and your early rush of glucagon also
starts to come down a little bit as you
release some sugar into your bloodstream
your insulin and glucagon
very sensitively should balance those
two out and your cortisol levels go down
now to manage emotional distress
and every human being can focus for
around 15 to 20 minutes
maybe 30 minutes at any one time and
then they have to have to have to
have a little break i call it a mind
cleansing moment or an mcm
and for those of you that have watched
my videos on a regular basis
you know that a snack is always an
emotional event but this is my coffee
my coffee is my bridge it is my little
mind cleansing moment but hormonally
what it's doing
is that dopamine surge that i use to
stay awake
to stay focused needs a break when it
builds up too intensely in my brain
cells
and when i take that little mind
cleansing moment that little sip of
coffee
i get a serotonin rush and that brief
period of serotonin
from my brain cells gives me that
bit of relaxation so that now i can
refocus
on the next part of my day so you're
getting this back and forth seesawing
of dopamine building up while you focus
serotonin break and every human being
has a tell
every human being has a dominant thing
that they do
for that emotional little mind cleansing
moment
and you can talk to someone within five
minutes know what that thing is
because the reveal is always there
because looking for the opportunity to
have that moment
is always uppermost of every human
being's head
so we live our lives we we function
through the day
dopamine serotonin dopamine serotonin
and toward the evening
typically after dinner now
hopefully that serotonin that is being
released in a
longer period of time as you unwind and
that's why
with carbohydrate addiction most people
are most vulnerable to screwing up to
snacking to eating sugar and starch
in that time period between bedtime
sorry between dinner
and bedtime because that is where we
slowly relax
getting ready for a healthy night's
sleep and we have a longer period of
serotonin release
and on the back end of serotonin
hormonally you can look this up from a
biochemical perspective
but serotonin gets converted
to something all of you have heard of
and that is melatonin
so serotonin gets broken down to
melatonin
and melatonin serotonin relaxation
hormone
melatonin is your sleep hormone
and if you have healthy serotonin
release after
a meal go for a walk play a game of
cards
uh do something that relaxes your brain
both consciously as well as allows you
to
sort through some of the hoarding that
you've done through the day
of emotional triggers of issues the
triggered emotions
and you've shoved them in your
subconscious if you're able to connect
with those
and process them through the day but but
ideally complete that processing
in the early evening as you get ready
for bed then there's
emotional restitution that's what
serotonin does
is it allows you to connect with those
issues and process them
and that's why time components in an
effort-based emotion management system
is so important
rather than a drug that gives you this
instant spike so if you for example
have dessert right after dinner you get
the sudden
rush of endorphin release the sudden
rush of relaxation
but it's a short-lived spike with a
reward up front it's a chemical high
and on the back end you don't process
the issues that cause the need for that
high you take them and you shove them in
your subconscious
i'll deal with you later i call that
psychologic hoarding that's part of it
just the dysfunction of addiction
management but you shove those into your
subconscious and you you hold them
there and then maybe you dumb down in
front of the tv and you numb out
you're not processing front of the tv
you're just escaping
so you're not dealing with your
during the evening
and if you take all of that to bed with
you
so now you've got the serotonin that's
trying to give you relief
and you're not allowing it to give it
give you relief because
you are not relaxing
you're not going for that walk you're
not listening to that music
you are not chilling out and doing an
endorphin activating
effort based thing you're using a drug
that obliterates your emotional tension
but disconnects you
from dealing with stuff and you hoard
that
so melatonin doesn't get a chance to
build up ideally
you do something that releases serotonin
those high levels of serotonin
get broken down to melatonin and as your
melatonin
levels rise you get sleepy you get into
bed
you fall asleep and you slowly deepen
that sleep under the influence of
melatonin
to the point of rem sleep where you're
having this massively
restful sleep irrespective how long
the length of sleep is important but
it's less important
than the quality of sleep but if you
still got that
uh serotonin need if you've still got
that
endorphin russian you haven't created
the melatonin
you may fall asleep because you're
exhausted but things fester you're
tossing and turning
are you not sure about what's going on
going on and as soon as your conscious
brain relaxes
and you get a tiny fraction of the sleep
that you need
now out of your subconscious is bubbling
up all the that you haven't dealt
with
and you're waking up in the middle of
the night almost in a parrot
in a panic whether it's a a nightmare or
whether it's just this
oh my god i've got a d and it festers
and it just destroys you
because you haven't dealt with it during
the daytime
an effective emotion management is
giving yourself
time throughout the day and finally in
the early evening
to deal with the stuff to put things to
rest to find
times that relax your conscious brain
while you're awake
that has a time component so you can
connect with your subconscious
you know that you're reading a book and
the world dissolves around you as you
get into the book but then
in that relaxed state your brain leaves
those pages
and you enter that little twilight zone
that's what we're looking for
that's what we're seeking that twilight
zone that meditative space
where you can come to terms with and
process
some of the issues that you haven't
dealt with during the day
but if you don't do those things if
you're using some drug
like sugar or starch or nicotine or
alcohol
with a television to numb you out
to give you that instant gratification
that instant
tranquility but no time component
no relaxation you're not effectively
processing issues
you're just obliterating your feelings
and then you go to bed and you may fall
asleep because you're exhausted
but you have an awful night's sleep
and that's my problem today this morning
i had a really rough few days a lot of
stuff going on
good things and bad things but a lot of
issues and
i stopped making the time
for me if you look at life
your life everybody's every day is
divided into two segments the things we
have to do as part of the obligations of
our day
and on the other side are the things we
get to do
for relaxation yes a healthy get to do
relaxation
lifestyle requires effort
but the effort produces that twilight
zone
and produces that unconditional pride in
yourself that builds up self-esteem and
self-confidence
so you've relaxed your conscious brain
through the effort you've connected with
your subconscious and sorted out some of
the issues
and you're feeling proud of yourself
that's a healthy emotion management
system
and whether it's going for a walk
reading a book having some prayer time
having some conversation deep
conversations and pathetic conversations
with friends
all of those matter but when you get too
busy
with the things you have to do when life
is coming at you like crazy and you
the first thing you do is forsake these
other forms of emotion
management and you become less
functional as a human being
and if you take all that to bed
with you you may fall asleep because
you're exhausted
but you're not dealing with it and it
wakes you up in the middle of the night
you have that restless night and you
wake up
feeling like you have to go back to bed
that's how i am this morning
and and you know what folks the beauty
about
the beauty about doing these videos
is they allow me that that introspective
period
they allow me to reflect
and i recognize i'm not perfect only the
people on the internet are perfect i'm
not
by any means but the point is
that it allows me to recognize wow dude
you've let yourself go a little bit
let's get back to it let's get back to
it
i'm going to give myself a day that
belongs to me
i'm going to give myself a day where i
get to do
what i want to do the things that give
me pleasure that give the people around
me pleasure
i'm going to have spend some time with
rihanna my son i'm going to spend some
time with janae and my wife
i'm going to do things i'm going to go
for that walk on the beach
and you know what the world can wait
the working way today it'll still be
there tomorrow
it'll still be there tomorrow
my house isn't burning down don't have
to put that fire out
tomorrow will come for a lot of people
tomorrow doesn't come tomorrow will come
but i'm doing things that give me fun
because i had a crappy night's sleep
i recognize why and tonight i'm going to
have a much much better night's sleep
and
understanding sleep understanding that
it's not going to get better like this
if that is your pattern if you don't
give yourself that
dopamine serotonin melatonin starting
with cortisol in the morning
that transition if your cortisol levels
are high all the time
your body can't sustain that stress and
if you wrapped up in her anger and
and you're getting pissed off and upset
like i've been the whole day today
that's cortisol cortisol cortisol my
adrenal glands are
function are firing away like crazy
like hurricane warnings when there's a
storm approaching they just go man
and they're not giving me
the relaxation and the tranquility i
need i have to provide that for myself
and part of it is stepping back from the
rock face of my life
and indulging in things that relax me
that give me time to process
and fatigue adrenal fatigue for whatever
is most commonly related
to an ongoing production of cortisol and
all your adrenal gland
hormones to keep you fired up
like there's a tsunami coming at you all
that time
and you have no way of dealing with that
well how the hell can you have a good
night's sleep
and then you take a melatonin pill to
artificially stimulate what your brain
should be doing
and yet get you to sleep but you still
wake up in the middle of the night
so understand that you're not going to
fix this like this
but if you can find ways to unwind
particularly in the evening
but unwinding is an active process where
you relax connect with your brain sort
through things
so you've decluttered your brain you've
dealt with things during the day time
or come up with a game plan of
restitution
you're probably going to have a better
night's sleep and yes the length of
sleep does matter
the length of sleep does matter but not
as much as the quality of your sleep
and what you'll find on a carnivore diet
when you've got a healthy
diverse effort-based emotion management
system you don't need to sleep that long
i'm typically sleeping five maybe six
hours at the most very often four hours
but the quality of my sleep is superb
except this past week
because i took my to bed with me
and it prevented me from having a
healthy night's sleep
i know i'm talking about myself right
now but i want you to reflect on this in
your own life
reflect on this in your own life
and think about how your cortisol levels
are always up
how you're getting angry and upset about
all these silly little things
if you're a control freak if you're an
authoritarian person that has to control
everything
that need for control
that need for control is all about
cortisol because you're all upset and
you've got to control control
letting stuff go matters
letting stuff go matters on the flip
side if you come from a permissive
family background
and you just don't have the structure to
do anything when you don't get things
done that festers as well but there is a
middle ground
there is a middle ground to this
but taking care of your own needs first
helps you to be more effective at
helping those around you
i forgot that i forgot that this last
couple of weeks
no self-care was involved
it was all about taking care of
everybody else's needs
and here i sit but i recognize it
it happens sometimes
and i'm going to take a break i'm going
to chill out
i'm going to do the things that i like
to do and during that time i'm going to
sort through my head and unclutter the
crap
because ultimately ultimately anxiety
depression
stress happened to everybody
and it's not about anxiety stress
depression
it's about what tools we have in our
toolkit to handle it
and sleep disturbance sleep dysfunction
falls into exactly that same category
life is just not that important
in terms of to have to do's
life is about what you get to do because
you can't take any of this
with you after you die but there's no
reason to die
live live with joy live with pleasure
live with relaxation
don't burden yourself is this stuff we
have to do from time to time
but mitigate it against uh mitigate
against it
with things that you get to do and you
will have healthier and healthier night
sleeps is it going to change like this
no
but if that's your mindset you can make
it happen over time
instead of taking a bunch of drugs and
everybody's on ambien and tracidone and
melatonin and ativan and everybody's
popping a pill
that's like taking a baseball club and
whacking you over the head and saying go
to sleep
but it's not giving you a healthy
night's sleep it's not helping you to
to do what sleep is intended to do
which is just to relax physically
your hormonal system and your mind
taking drugs to sleep
perseverates the problem and numbs the
situation
it doesn't help you to deal with it you
may need the drugs for a little while
but ultimately it comes from how you
live your life
i hope this helps
because on the back end of not sleeping
well
is a relapse back to carbohydrates and
snacking that breakfast that i had this
morning
had nothing zero buckets to do with
nutrition
it was all about my head
it was me relapsing back it was eggs and
cheese oh that's kiro it's fine no it's
not
because i ate it for its emotional value
not for its nutritional value
i don't do breakfast it's not part of my
routine
and that was the trigger why the hell
are you eating this right now
and all the answers oh it's healthier to
exit bs
i was eating as a dysfunctional part of
my relaxation
because i haven't been sleeping well and
because i haven't been dealing well with
my issues
and my sleep dysfunction is part of that
i hope this resonates i hope this helps
i hope you see that i'm just human like
you are
but we're all rowing the same boat we're
all trying to get better
not perfect but having insights and
trying to improve ourselves
i am the carb addiction doc i am a
practicing clinical doctor when i'm
awake
and you can text us at 561-517-0642
i'm also on instagram and in fact if you
go back earlier this week to my
instagram post they reflect some of my
mindset
but the penny didn't even drop with me
so give us a shout uh please leave
comments down below
leave comments down below but be
thoughtful whether they're positive or
negative
be responsive be thoughtful add to our
community
don't throw dots don't don't just be an
idiot
but if you want to be that that's fine i
like my trolls
take care have a good night's sleep
tonight i am
and i'm out
you
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