Ep:163 KETO AND HOW TO RESTORE HEALTHY SLEEP - by Robert Cywes

Summary

Dr. 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

00:00

🌙 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.

05:01

🔄 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.

10:01

🌪️ 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.

15:02

🏖️ 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.

20:04

💊 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.

Keywords

💡Carb Addiction

Carb addiction refers to a dependency on carbohydrates, often leading to overconsumption and difficulty in managing one's diet. In the video, Dr. Rob Cyvers discusses his personal experience with carb addiction and how it can be triggered by emotional distress and lack of sleep, relating it to his decision to eat breakfast despite not usually doing so.

💡Sleep

Sleep is a natural state of rest for the mind and body, essential for physical and mental health. The video emphasizes the importance of sleep, discussing how poor sleep quality can lead to emotional instability and unhealthy behaviors, such as reverting back to old eating habits.

💡REM Sleep

REM (Rapid Eye Movement) sleep is a stage of sleep characterized by rapid eye movements, increased brain activity, and vivid dreams. Dr. Cyvers mentions REM sleep in the context of the quality of sleep being more important than the quantity, as it is during this stage that the body undergoes restorative processes.

💡Cortisol

Cortisol is a hormone released by the adrenal glands in response to stress and low blood sugar levels. In the script, Dr. Cyvers explains the 'dawn effect,' where cortisol levels rise in the morning to prepare the body for the day, and how chronic high cortisol levels can lead to stress and emotional instability.

💡Dopamine

Dopamine is a neurotransmitter associated with reward, motivation, and focus. The video describes the role of dopamine in maintaining alertness and concentration, and how an imbalance can lead to a reliance on stimulants like coffee for 'mind cleansing moments.'

💡Serotonin

Serotonin is a neurotransmitter that contributes to feelings of well-being and happiness. Dr. Cyvers discusses serotonin's role in relaxation and its conversion to melatonin, which is essential for sleep, highlighting the importance of serotonin in managing emotional distress.

💡Melatonin

Melatonin is a hormone that regulates the sleep-wake cycle. In the video, it is mentioned as a product of serotonin breakdown, which helps induce sleep. Dr. Cyvers points out that a buildup of melatonin is crucial for achieving restful sleep.

💡Emotion Management

Emotion management refers to the strategies and techniques used to cope with and regulate one's emotions. The video script talks about the importance of having a healthy emotion management system to avoid reverting to unhealthy habits during times of stress or emotional distress.

💡Adrenal Fatigue

Adrenal fatigue is a term used to describe a state of physical and mental exhaustion believed to be caused by the adrenal glands being overworked. Dr. Cyvers relates adrenal fatigue to the constant production of cortisol and the inability to relax and achieve restful sleep.

💡Mind Cleansing Moment (MCM)

A mind cleansing moment (MCM) is a term used by Dr. Cyvers to describe brief periods of relaxation or breaks that help reset focus and emotional state. In the video, he uses coffee as an example of an MCM, which provides a serotonin boost and a moment of relaxation.

💡Hormonal Milieu

Hormonal milieu refers to the overall balance and interaction of hormones in the body. The script discusses how sleep affects the hormonal milieu, particularly the balance between cortisol, insulin, glucagon, dopamine, serotonin, and melatonin, and the impact on emotional and physical health.

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