Episode 169

Sleep and Eat Smarter with Shawn Stevenson

Published on: 15th September, 2025

Struggling with the connection between your sleep, nutrition, and stress levels? In this episode, Dr. Diana Hill sits down with Shawn Stevenson, the dynamic host of The Model Health Show. Shawn dives into his personal journey from a debilitating health crisis to becoming a leading voice in holistic health. They discuss the importance of a solid sleep routine, the impact of essential nutrients on sleep quality, and the life-changing benefits of family meals. Discover actionable steps to create your own sleep sanctuary, the power of nutrient-dense foods, and why community is crucial for holistic health. Don’t miss this deep dive into living a more vibrant and healthier life.

In This Episode, We Explore:

  • How a consistent sleep schedule can transform your health
  • Why key nutrients like Vitamin C, Omega-3s, and Magnesium are vital for better sleep
  • The surprising benefits of family meals on physical and emotional well-being
  • Insights into the future of personalized and circadian medicine

Suggested Next Episode:

Episode 69: What To Eat To Build A Healthier Brain And What You Can Do To Help Improve Nutrition In Your Community With Kimberley Wilson

Related Resources

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Diana's Upcoming Events Fall 2025

Transcript
Speaker:

Dr. Diana Hill:

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How can you sleep and eat smarter so that

you feel better, you have more energy?

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And you can put it in the

places that matter too.

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That's what we're gonna explore today with

Shawn Stevenson on The Wise Effort Show.

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Welcome back.

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I'm Dr.

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Diana Hill.

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I am the host of this show, clinical

psychologist and author of the

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Book Wise Effort: How to Focus Your

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Genius Energy on What Matters Most.

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And let me tell you, it's really hard

to focus your genius energy on anything

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if you are not getting the sleep or

the nutrition that your body needs.

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I first came across Shawn Stevenson.

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The host of the Model Health Show,

when I was postpartum with my youngest

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child, this is about 12 years ago.

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It was about the same time I found Katy

Bowman . So I'd be listening to the Model

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Health Show and then listening to Move

your DNA with Katy, my husband and I

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somehow came across, their two podcasts

and it was such a breath of fresh air.

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For multiple reasons.

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One, I was in my own

health crisis postpartum.

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I had had two pregnancies back to back.

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I was like postpartum when I got

pregnant and then postpartum again.

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And uh, if you know anything

about me, I do not do well.

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On sleep deprivation, like I

don't do well, I get irritable.

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Uh, everything becomes, uh, my

fault or everyone else's fault.

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I blame everyone for everything.

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I, the dark cloud starts to set

in and all I can see is darkness

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when I'm sleep deprived, which is

what happens when you have a baby.

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And then two, I really don't do

well , when my nutrition is off.

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I've known this about

myself for a long time.

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When I'm not getting enough protein,

when I'm not eating enough fats,

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when I'm just not eating enough.

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Obviously our neurotransmitters

are made or protein and fat,

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our

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Dr. Diana Hill:

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our brain is made up of fats,

and when I'm not eating well,

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everything goes downhill quick.

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So both those were happening postpartum

and I came across Shawn, who had so

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much charm for one, depth for two

and three science behind what he was

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teaching on the Model Health Show

in terms of nutrition and movement.

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I was sold, so I got the battle rope.

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We were like putting the battle

rope around the tree, and my dog

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would go after the battle rope.

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While I'd battle it out with my

baby there in a little bassinet,

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I'd be crawling on the floor from

the living room to the kitchen while

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my baby was crawling alongside me.

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And we started getting really dialed

in terms of our nutrition, in terms

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of the water that we were drinking.

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Did you know that you

need structured water?

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If you're just drinking reverse osmosis

water, it's going right through you.

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You need certain ions and

minerals in your water.

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I got really into that

mountain Valley water, which.

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By the way, when I recorded this episode

with him, I recorded it in his studio.

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He had bottles upon bottles

of that Mountain Valley water.

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I am not sponsored by it,

but I love that stuff.

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There's something about a good bottle

of spring water that makes you feel

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healthier, and I started making

smoothies and putting spirulina in my

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smoothies and greens and coconut water

and all sorts of things, all because

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of Shawn Stevenson, and it turned my

mood around, turned my life around.

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But he also was just a good

human that I liked being around.

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I liked having him in my ears.

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I hope you like having me in your ears.

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Sometimes you just need a good human

that you know has been through something

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hard and that cares and maybe has

gotten to the other side and can

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tell you about how they got there.

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So that's what Shawn's

gonna do today for us.

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He's gonna tell us about what

was hard in his life, how he

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got to the Model Health Show.

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And it was not just because he was

a nerd and interested in science

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and health, he actually was forced

to find his way there from his own

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health crisis, and it was not easy.

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And then he's gonna

share some tips for you.

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He's gonna give you some ideas

around how you can sleep smarter.

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He's gonna give you some ideas

around how you can eat smarter.

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Just some small things that you can do

like now today, this week, that I think

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will help you be able to focus your

genius energy on what matters most.

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I have a whole chapter on wise

effort in the body, in the book.

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Wise effort, and I could

write a whole book on this.

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This is like my sweet spot.

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It's what I care a lot about because

of my own struggles and because of my

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decades of working with other people that

struggle with taking care of their bodies.

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It's just hard sometimes we

prioritize other people's needs.

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We think that it doesn't matter.

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We think that we're being selfish

or we just don't have a context and

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an environment that supports it.

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We don't sit at the dinner table anymore.

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We're in front of our phones.

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We override our sleep schedule,

we do all sorts of things.

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So consider this coming

back to ground one.

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Wise Effort with Your Body?

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We're focusing on this all month and enjoy

this episode with the Model Health Show.

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He's like number one in health podcast.

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He's phenomenal.

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Go listen to me on his podcast next week,

and he's the author of three books, Sleep

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Smarter, Eat Smarter, and the Eat Smarter

Family Cookbook, which I highly recommend.

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All right, enjoy this conversation with

my good friend and wise teacher on all

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things sleeping and eating and moving.

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I,

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I had you in my podcast feed for so long

and it was Shawn Stevenson, I, is it still

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this Shawn Stevenson with his shirt off?

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I'd be like, I'm not listening to

this because he looks like that.

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I'm listening to it because it's so good.

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it's your voice, it's your teaching,

it's your message, it's your depth.

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But so there, tell us a little bit

about that, because I think people

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are attracted to the model hall show.

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'cause they're like, I wanna look like

that, but there's so much more there.

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Shawn Stevenson: Yeah.

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That was actually my wife's idea.

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Was

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Dr. Diana Hill:

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it?

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it worked, which is crazy.

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Shawn Stevenson: Okay.

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It's crazy.

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That I wouldn't expect today.

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I don't even think she

would have that idea.

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Dr. Diana Hill:

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Yeah.

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Shawn Stevenson: but at the time it

was just to get people to click play.

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Yeah.

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So you can have your life changed.

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Yeah.

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and just invite them in

with that superficial thing.

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But it's so much more as Yeah.

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there's a lot of heart, there's

a lot of, there's a lot of

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science, there's a lot of, again,

empowerment and so yeah, just that.

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Even starting the show was again, part

of that need this, the books were one

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medium, but also just to spread this

message of wellness and empowerment.

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And for me, this was, something

I didn't expect to do.

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Wasn't like, when you're a kid,

like I'm gonna grow up and,

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be a nutritionist or whatever.

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I wanted to be a professional athlete

and when you asked me in our conversation

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before this, what was the thing that

I would want to do after school?

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And I couldn't wait to get

home, to go outside and play

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and to play sports specifically

with my friends and to compete.

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And I was like, I was that guy.

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I was a fastest kid at my school.

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just that neighborhood kind of legend.

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the guy that's always picked first.

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Ooh.

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And just having fun, just.

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I, I was very good at transitioning

skill sets and I really, if I'm being

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honest, I really wanted to win too,

so I had those, that combination.

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And everything was looking great for me.

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I ran a 4, 5 40 when I was

15, in high school and, that's

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like a good NFL time, right?

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But later that year, wait, you can

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Dr. Diana Hill:

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describe what a 4, 5 40 is

for folks that aren't runners.

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So

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Shawn Stevenson: running

a 40 yard dash in 4.5

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seconds, which is, pretty fast.

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Ridiculous.

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Yes.

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but again, I was just a kid.

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But it was later that year.

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That was the beginning prior to

the football season starting.

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Which, I played football and then there

was off season training with my coach,

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and then there was track season during

track season while doing a 200 meter

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time trial, which is half of the track.

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I was coming off the curve of the track

into the straightaway, and my hip broke.

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All right.

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I didn't fall.

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There wasn't any, nobody ran into me.

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There was no like, impact

trauma like that, but my, bones

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were so weak that my body do.

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And again, at the time, I didn't

know that nobody said that to me.

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I saw a physician and I saw a

physical therapist, and both of them

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were just like, this is unusual.

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I took an x-ray and they could see my

iliac crest, my hip bone just broken all

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like a separate from my hip, And they're

like, oh, that's why you can't walk.

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I was limping and I came to

practice the next day, by the way,

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I, because I'd never been injured

before, so I was just like, limping.

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I don't know what's going on.

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But nobody stopped to ask.

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What I experienced was standard of care.

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Stay off the leg.

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Here's some medication,

you'll be all right.

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And nobody asked, how did a kid

break his hip while running.

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Like that doesn't make, especially

a very athletic performing kid.

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That was an inroads or insight

into, I was so deficient.

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I was so deficient in the things that make

healthy bone, that my body was falling

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apart, that then spread, which it was

already happening, but I didn't know

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until I had another physical breakdown.

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And I, had like literally

half a dozen more injuries.

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I've got game films at my house right now.

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They're on VHS of me breaking away, as

a football player on a sweep, right?

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I get the pitch from the quarterback.

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I go out, I beat the linebackers,

I beat the defensive back.

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I'm by myself five yards from

the end zone, and I just fall.

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Oh my gosh.

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Because, another part of my

body just breaks down and I

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like limp into the end zone.

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And so eventually it was known that

this had, this condition, this,

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degeneration was affecting my spine.

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And so at the age of 20, after

all of this, like I was having

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a difficult time walking.

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I get diagnosed with

degenerative disc disease.

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So my introvert disc were

deteriorating rapidly, right?

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They showed up black, basically on

the MRI, like they were so compressed.

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So I had two herniated disc and

it was causing me, I'm gonna

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put this accurately discomfort.

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Okay.

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It was discomfort.

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It wasn't like agonizing pain,

but again, standard of care.

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The physician told me that, I just

went into 'cause my leg was like I

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was having pain, like my hamstring,

and he, I'm just like, okay, so what I

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need to do for my leg to feel better?

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But he was like, no, This

is your spine is the issue.

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And I didn't understand

how they were connected.

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And I was like, okay, so what

do I need to do to get better?

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let's go.

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Just tell me what to do.

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I'll do it.

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I've been used to being an

athlete and working with my coach.

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And he literally is slow down

son, I'm sorry to tell you

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this, but this is incurable.

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You have degenerative disc disease and

I'm sorry, but this is just something

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you're gonna have to live with.

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And I di it didn't register

the first time he said it.

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And so I asked him again.

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I was like, but what do

we need to do to fix this?

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And he said, I'm sorry son.

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there's nothing we can do, but

we can help you to manage this.

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I'm gonna need you some medication.

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We can look at you for surgery.

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I don't wanna do it just quite yet because

you're so young and if need be, we can

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get you a back brace, but this is just

something you're gonna have to live with.

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I'm sorry.

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And he also said, you have

the spine of an 80-year-old.

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I don't know, why, this

kind of thing happens.

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And I'm sorry it happened to you.

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And what I experienced then I went

from a nuisance of a pain to about,

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maybe about two weeks later to chronic

debilitating pain like I was having.

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Fear of standing up because I would

get this sciatic shock down my leg.

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And what I experienced was

something called a no SIBO effect.

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Dr. Diana Hill:

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I was gonna say, there's a whole

psychological component, to

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that of you, you are powerless.

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There's nothing you can do over this.

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Shawn Stevenson: Yeah.

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From an authority figure.

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From an authority, mind you.

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And so is and your life

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Dr. Diana Hill:

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is over basically.

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If you're an athlete, I have a teenager

who's an athlete, and anytime he's gotten

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injured, it's like a fall off a cliff.

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My identity, his whole identity.

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Yeah.

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Shawn Stevenson: My

identity as a strong person.

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My identity as somebody who

perseveres my identity as the one.

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In my family to make it out of the si

situation and circumstances I was in at

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the time, I was 20, I was in college.

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And I was living in Ferguson,

Missouri, which is notorious now for,

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the environment to be very volatile.

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So there's a lot of, there's,

violence, there's just, it's what

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we have a term now food desert.

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But, so I'm just surrounded, inundated

by there's liquor stores and, and

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I was sleeping on a mattress on

the floor and I didn't have much.

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And that was part of the issue was

because of, growing up in poverty.

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And like I said, I was so deficient

as a teenager, 90% of the food, and

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I'm not exaggerating, and this is,

I've got data on this, you know me.

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This really fascinating

study was conducted.

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It was about a 20 year study.

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It was published in Jama, journal

of the American Medical Association.

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And they analyzed the diet of US children.

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And the researchers found that in

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the average US child was eating

about 62% ultra processed foods.

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Was their diet 62% more than

significantly more than half.

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By 2018, that number was almost 70% of

the average US child's diet was ultra

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processed, newly invented fake food.

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Alright?

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As that's a mean.

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We have outliers on both sides, right?

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Kids, some kids are eating

5% ultra processed foods.

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I was eating around 90 to

95% ultra processed foods.

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Dr. Diana Hill:

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Yeah, so just to find a little

bit more an ultra processed food

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for us, ultra processed food is.

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Shawn Stevenson: So humans have

been processing food forever,

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thousands upon thousands of years.

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but generally it's

minimally processed, right?

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So this would be cooking something,

alright, that's a processing, right?

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Crushing an olive to get

the oil out is a process.

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And, the same thing goes for, taking

tomatoes and making tomato sauce.

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But you could still tell

where it comes from.

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It has a natural origin.

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Ultra processed foods on the other hand,

is when you have say, a field of corn and

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I'm from the Midwest, so a field of corn

that somehow some way becomes a box of,

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my, one of my favorite cereals pops.

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Or, smacks the honey smacks

with that frog on it.

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How does that corn become this?

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Kind of monstrosity, it's so far

removed from the thing that has

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some origin, it, some origins from.

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Processing food is not something

that's quote bad, right?

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Humans have been doing

that a long time, right?

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Ultra processed foods are

something totally different.

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And our genes have not even had

a, an experience historically

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of interacting with these foods.

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It's all new, it's all new.

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Dr. Diana Hill:

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So 90% of your diet is at, and somehow

you connected the dots between , 90%

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of my diet is ultra processed and my

hip is breaking and there's something

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going on here, there's a connection

like maybe my body is made of some

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of that stuff that's, but it's few

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Shawn Stevenson: years to figure it out.

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because initially, again, I got such a,

you're far more susceptible to the no

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SIBO effect when it's an authority figure.

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And he was the expert on

my body and my potential.

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And so I accepted that.

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And that's not my nature.

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Like my tendency, my

character is to be more like.

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Question things.

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I'm very like, I'm very analytical,

and I silenced all that.

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Dr. Diana Hill:

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The nocebo effect being that he was giving

you this a negative injunction prognosis.

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Yeah.

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This negative di diagnosis,

this negative prognosis.

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And then your body responded

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Shawn Stevenson: right

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Dr. Diana Hill:

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in response to that.

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Yeah.

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Whether it's true or not.

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And

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Shawn Stevenson: I'm so grateful

because one of my, she sat actually

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right there in that chair, Dr.

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Ellen Langer is considered

the, mother of mindfulness.

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And she ran a lot of these studies

on the no SIBO effect as well as some

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of her students who have cited in

different, books and things like that.

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And a placebo effect, which is, a

lot of people know about this, but

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we don't, they don't really know.

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'cause I didn't know

placebos are powerful.

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Placebos are powerful.

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That's why you have to control for that,

because consistently, the on average in

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studies, in clinical trials, placebos are

like 30% effective in creating some kind

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of physiological or, psychological change.

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Just the belief that you're

taking a thing, right?

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Our minds are so powerful.

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some studies show that up to 80%

effective, it's effective for

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everything from cancer to depression.

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A nocebo effect is getting

a negative injunction that

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something bad is going to happen.

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And for me, that nocebo effect

was so strong that I went into

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this chronic debilitating pain.

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I went from medication to medication,

stronger and stronger drugs.

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I couldn't sleep at night.

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The pain was so bad.

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That was the worst experience for me

every night, was just trying to sleep.

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And that transitions into,

this is the work on sleep.

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'cause I went through it.

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And so I, it was eventually a taking, I

found like this combination of a pain med

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and Tylenol pm so not even a prescription,

but the pain med was, Celebrex was a

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good combination of keep me asleep.

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But it's pseudo sleep.

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I, it took me hours to wake up.

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Like I'd be awake, but

it, I'm just dragging.

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'cause I had to try to knock

myself out every night.

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I.

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It was a lot of suffering for two years.

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A lot of suffering.

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I went from a full credit loaded

college to one class, right?

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I was barely hanging on.

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It was embarrassing.

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Now I went from, and also every physician

I saw, which I always encourage people

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to get a mo, second, third opinion.

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Find somebody that's on the same page with

you, at least that has the same objective.

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And each physician I saw, they

wrote me a script for bedrest.

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I walked in, I walked into

their clinic and they wrote

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me a prescription for bedrest.

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I can give my job, so I don't gotta work.

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And what he was really doing, what they

were doing was writing me a prescription

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for me to have permission to stop fighting

because I've been fighting my whole life.

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And that's what it really was.

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And it's only recently

that I'm aware of this.

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And so I was able to stop.

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I was able to put down

my sword and my shield.

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And just let life happen.

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And so I gained a bunch of weight and

not only was my spine and my bones

381

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atrophying, but now the rest of me

is, and fortunately, there's always

382

:

some unexplainable things about all of

this, but I had an experience when I

383

:

was a kid of, my mom had me very young.

384

:

There's no, my birth certificate's

at my house, there's no father

385

:

on my birth certificate.

386

:

And it's not immaculate

concept type thing.

387

:

this was, I, never met my

biological father and my mother

388

:

was 18 and so she struggled, just

to even, have a place to stay.

389

:

And she eventually, she met my stepfather,

which he was there since I was a baby.

390

:

I was around nine months

old when they met.

391

:

And, but they were just

trying to, make it.

392

:

And so I got to live with my grandmother.

393

:

And it was the most magical time.

394

:

So this was from, kindergarten to

second grade, and we had routines.

395

:

we had, I had safety and security.

396

:

I felt like I, I mattered,

397

:

she saw me and I got to experience love,

398

:

seeing my grandmother and my grandfather,

399

:

because of that experience,

I had a imprint, on.

400

:

What was possible.

401

:

And my grandmother just really

affirmed to me that I was special.

402

:

that's gonna do something special.

403

:

And,

404

:

I knew what I felt it, but

I had put down my sword,

405

:

and it was a couple years later

406

:

she kept calling me,

407

:

getting on my nerves, honestly.

408

:

But she knew that I wasn't okay.

409

:

And, because of the imprint,

I remembered why I'm here.

410

:

And I decided to stop

giving away my power.

411

:

And,

412

:

I decided to get well

413

:

and how powerful we are

and the power of questions.

414

:

And my habitual question for

those two years was why me?

415

:

And I just kept finding reasons

why my life was terrible.

416

:

But for the first time I asked,

what can I do to feel better?

417

:

What can I do?

418

:

I was looking for somebody

else to help me to feel better.

419

:

And there were so many

things, but I was just,

420

:

Dr. Diana Hill:

421

:

that question why me has two different,

you could have two different tones to it.

422

:

Could have the why me,

423

:

Why is this happening to me?

424

:

And or you could be like, why me?

425

:

Yeah.

426

:

And turning it to the

why me side of things.

427

:

Yeah, why you?

428

:

Yeah.

429

:

Because you have, from that

imprint, from just who you are, your

430

:

being, your place on this planet

is to grow, to evolve, to give.

431

:

And somehow you turned it around and you

started giving maybe to your own self,

432

:

figuring out your own health journey.

433

:

And then boom, it explodes to helping

other people on their health journey.

434

:

And that's everything from sleep to

relationships to food to movement too,

435

:

is a huge, that's where I learned a lot

of my movement stuff early on from you.

436

:

And, but sleep.

437

:

Sleep was the, yeah.

438

:

It used to be such a boring

topic and maybe 'cause sleep

439

:

researchers were boring,

440

:

Shawn Stevenson: Yeah, I know these

guys and my friends and colleagues.

441

:

Yeah, for sure.

442

:

They're

443

:

Dr. Diana Hill:

444

:

sure they can be a little sleepy,

but now it's like the hottest topic.

445

:

Everything from perimenopausal women

to, our teenagers need to sleep more

446

:

because they're on their phones too much.

447

:

we, have like sleep disruption in, nine

year olds because they're on their iPads

448

:

until nine o'clock at night, right?

449

:

Yeah, absolutely.

450

:

and the connection between food and sleep

and then now sleep is about everything.

451

:

It's our mental performance, our

mental health, our longevity.

452

:

Sleep is just eating

is tied to everything.

453

:

Everything,

454

:

Shawn Stevenson: once I got my sleep

dialed in, I healed so quickly.

455

:

and so this is one of the sentiments and

I also talked about this in Sleep Smarter

456

:

and it's become a part of cultural lexicon

now that a good night of sleep starts

457

:

the moment you wake up in the morning.

458

:

Dr. Diana Hill:

459

:

Yes.

460

:

Shawn Stevenson: And so the things

that I was doing now that I decided to

461

:

get well, which we're there the whole

time, but I was tuned into the Why Me

462

:

channel Disempowering version of that.

463

:

Yeah.

464

:

The empowering version is why me?

465

:

Because I am strong enough, because

I have an incredible ability

466

:

to take this information and to

share it and to empower people.

467

:

And I had to go through this

so that I understand, like I

468

:

could have tuned into that.

469

:

I wasn't there yet.

470

:

So asking how can I feel better?

471

:

Led me to like certain relationships,

So there's a girl that I knew for years,

472

:

she was in chiropractic school at Logan.

473

:

Shout out to Logan.

474

:

One of the, most iconic, chiropractic

schools in the nation is in Missouri.

475

:

And I just thought she was weird,

but we kick it every now and then.

476

:

But I never went anywhere with her like

that, But within a week of me making

477

:

that decision to get well and to feel

better, she, we went, we were driving.

478

:

She took me to Wild Oats.

479

:

Dr. Diana Hill:

480

:

Which

481

:

Shawn Stevenson: has since

been bought by Whole Foods.

482

:

I'm from Missouri.

483

:

All right.

484

:

The hard land has messed up hearts.

485

:

Okay.

486

:

Like the, as far as heart disease,

there was one Whole Foods in the

487

:

entire city, and it's a big city.

488

:

And there was this Wild Oats location.

489

:

And so we go there.

490

:

And it's all this stuff like

first of all, there's grass on the

491

:

counter, which was, I'm like, this

is super weird what's going on.

492

:

This is back in the day,

493

:

Dr. Diana Hill:

494

:

all that wheat grass,

they were juicing, Right.

495

:

Yeah.

496

:

Shawn Stevenson: And

they're making fresh juices.

497

:

But I went right over to the library

there and there was a book called

498

:

Nutrition Prescription, and I opened

it up and I looked at degenerative

499

:

disc disease and there were all

these studies related to that.

500

:

And then I looked up the studies and it

was like, one of the things was if your

501

:

body is deficient in calcium omega threes,

it's going to leach in particular calcium

502

:

from your spine and from your hips to aid

in other processes that calcium is needed

503

:

for calciums needed to clot our blood.

504

:

Your body's working on an

intelligence hierarchy.

505

:

It's more important than my bone

density if my blood needs to be right.

506

:

and I'm just like, but I'm

drinking milk all the time.

507

:

But for me, that was not doing the job.

508

:

As a matter of fact, all that

ultra processed food was requiring

509

:

a need for more of these things.

510

:

And another one of those big ones,

as I mentioned, was omega threes.

511

:

There are several studies on this now.

512

:

I, shared a couple of them in my

latest book in the eMAR cookbook

513

:

demonstrating that Omega-3 deficiency

led to degeneration of the spine and

514

:

hips, both places I was breaking down.

515

:

Multiple studies on this now.

516

:

Yeah.

517

:

And so I'm like, how did

nobody tell me about this?

518

:

And I went from, taking these

medications to now I'm like full

519

:

in natural pill popper and I'm

taking all these supplements.

520

:

And that was a phase I went through and

I felt better, but that was not gonna cut

521

:

it with my very minimal college, income.

522

:

And so I asked the question, fortunately,

what foods can I find these things in?

523

:

And I started to basically flood my

body, flood my cells and tissues with all

524

:

of these nutrient dense foods, whereas

eating ultra processed foods 90% of

525

:

the time, again, I got better so fast.

526

:

I finally provided my body, my cells with

the things that they needed to rebuild me.

527

:

Like it's just step number one

528

:

Dr. Diana Hill:

529

:

and your brain and your

mood and your motivation.

530

:

So as a psychologist, that's what

I see when people start eating

531

:

differently and sleeping differently.

532

:

Yeah.

533

:

And for myself, how my whole outlook

can change if I, shift my eating

534

:

and my sleep for, it doesn't take

that long, maybe a couple weeks.

535

:

I can see a big impact in de we

know the links between depression

536

:

and inflammation in the brain.

537

:

Omega threes in the brain.

538

:

Yes.

539

:

I brought you some perine

today from my garden.

540

:

So the, it was like, it's

a success momentum, right?

541

:

So there's the downward spiral where

the, bedrest and the poor eating

542

:

habits lead to, if you're in bed

all day, it's really hard to sleep.

543

:

At night, people that work in their beds.

544

:

Yeah.

545

:

I remember during COVID, yeah.

546

:

I saw some clients from my bed.

547

:

Yeah.

548

:

I'd hold the camera, the screen

up high enough so you couldn't

549

:

see my p my bed pillows behind me.

550

:

'cause I was just so down

and so stuck in the bedroom.

551

:

'cause the kids were in the other room.

552

:

Saw some clients from my bed and

guess where they were, my clients.

553

:

In their bed.

554

:

And none of us were sleeping.

555

:

Yeah.

556

:

So let's talk a little bit about,

context, environment, and, sleep.

557

:

And then I wanna weave in the nutrition.

558

:

It's really, we have to separate all these

things, but it's an artificial separation.

559

:

'cause they're all interconnected.

560

:

Yeah.

561

:

Everything is interconnected

with everything.

562

:

But let's piece it apart.

563

:

Perfect.

564

:

And how I wanna go about it is,

565

:

Shawn Stevenson: can I suggest something?

566

:

yeah.

567

:

Because I want to give people a.

568

:

Why first?

569

:

Dr. Diana Hill:

570

:

Okay.

571

:

Give a why.

572

:

Yeah.

573

:

Shawn Stevenson: So what I experienced

was essentially accelerated aging, right?

574

:

Ah, at a very old biology now.

575

:

Even though I was a young person and

after making these changes again,

576

:

what I was doing during, the day,

now I'm sleeping so much better.

577

:

And I recovered so fast and effectively

I got younger biologically, and now we

578

:

have sound data on how real that is.

579

:

And so my spine, my, my bone

density dramatically increased

580

:

to the level of somebody my age.

581

:

My two herniated disc had

retracted and healed and gotten

582

:

back into place on their own.

583

:

And I gained back volume

of my disc as well.

584

:

Things that he told me was impossible.

585

:

And so with biological aging, this

is a big conversation right now.

586

:

This is the why I want to give everybody

a study that was just published in

587

:

2023, just two years ago, over 6,000.

588

:

Study participants, and it's also gonna

give an action step for people too.

589

:

This was bananas because they concluded

how remarkable our sleep is for

590

:

slowing our biological aging, okay?

591

:

Literally slowing our aging process at a

cellular level by optimizing our sleep.

592

:

Now, what do I mean by that?

593

:

The researchers found that

specifically people who had frequent

594

:

changes to their sleep schedule.

595

:

So especially like weekend versus weekend,

I'm sorry, weekday versus weekend, or

596

:

what we call social jet lag, right?

597

:

Not having a consistent sleep

schedule versus individuals who did

598

:

have consistent sleep schedules.

599

:

They found the people who had consistent

sleep schedules over the course of this

600

:

three year study were nine months younger.

601

:

Than the people who had frequent

changes to their sleep schedule

602

:

Dr. Diana Hill:

603

:

as measured by things like,

604

:

Shawn Stevenson: the

605

:

Dr. Diana Hill:

606

:

mitochondria and ome and

things like that, or, yeah.

607

:

There's

608

:

Shawn Stevenson: simple

blood parameters now.

609

:

and again, it depends on how far

you want to get into the weeds.

610

:

Dr. Diana Hill:

611

:

Yeah.

612

:

Yeah.

613

:

Shawn Stevenson: just looking at

what's going on with their blood,

614

:

they're able to determine Yeah.

615

:

Their biological age and

how quickly they were aging.

616

:

Dr. Diana Hill:

617

:

Yeah.

618

:

Shawn Stevenson: And so this can be

getting into the hormone territory,

619

:

but for this was a little bit more

simple looking at cardiovascular

620

:

and metabolic markers in the blood

and immune system factors too.

621

:

And again, compiling all this data,

what do we know and wanna take away

622

:

from this if we want to slow down

our biological aging, which I would

623

:

imagine everybody wants to do.

624

:

Nobody's I want to age faster unless

you're trying to get your driver's

625

:

license, try to get there faster.

626

:

Dr. Diana Hill:

627

:

Yes.

628

:

Shawn Stevenson: You know about that.

629

:

or

630

:

Dr. Diana Hill:

631

:

get to Vegas, whichever one

you're interested in first.

632

:

Shawn Stevenson: So slowing

down our biological aging.

633

:

One of the top tier priorities is

to have a consistent sleep schedule.

634

:

I talked about this, again, over a

decade ago, but at this point we have

635

:

something very solid to point to.

636

:

It's not just about, the sleep

efficiency and getting to bed early,

637

:

but having whatever time that is.

638

:

And it's because the researchers hammered

down on what is the point when you're

639

:

frequently changing your sleep time and

your wake time you are tinkering with and

640

:

sometimes smashing your biological clocks.

641

:

Yeah.

642

:

Like your body's always trying

to sync up and find rhythm.

643

:

And that is determining when you're

producing hormones and what amounts.

644

:

Stress hormones, sex hormones,

immune system factors, digestion,

645

:

cognitive brain, nervous system,

all, everything about you.

646

:

Everything about you is being

determined by these, what they are.

647

:

When we talk about biological clocks,

they're essentially the circadian clocks.

648

:

These are.

649

:

Genes and proteins, circadian genes and

proteins that determine the function

650

:

of your other genes and proteins.

651

:

So it's like a master regulator

of your entire biology.

652

:

So take away tip with sleep.

653

:

Do your best to stick to a consistent

sleep schedule on, no matter

654

:

what day it is, do your best.

655

:

Life happens some.

656

:

Sometimes stuff happens, but a lot of

times we do, we're not adhering to a

657

:

consistent sleep schedule because we just

wanna watch Netflix or we're on our phone,

658

:

or we're just, there's no real reason why.

659

:

If there's a reason why it's

a party, whatever, cool.

660

:

But take it upon yourself.

661

:

And what I do, I have it

on my, it's on my calendar.

662

:

So my Google calendar has lights

out at a certain time and it's

663

:

just eight hours blocked off.

664

:

Now I might sleep seven hours or

whatever the case might be, but I

665

:

have it blocked off as my sacred sleep

time and I have an, it's like a alarm.

666

:

It'll pop up on my phone.

667

:

at 9 45 to say it's time to, lights

out, time to start winding down.

668

:

Dr. Diana Hill:

669

:

My husband turned off every single

device in our home at nine o'clock,

670

:

so you cannot get on the de get on the

devices to get on the internet, and then

671

:

everything turns red at eight o'clock.

672

:

So I'm like going on my phone.

673

:

It's all the red, all the

red light at eight o'clock.

674

:

So we have the hour before.

675

:

It's the most frustrating

thing on the planet.

676

:

Of course.

677

:

So here's how it's frustrating.

678

:

So Shawn Stevenson texts me last

night because you got this window for

679

:

us to do this interview and you're

like, Hey, we can do the interview.

680

:

And I'm like, crap, I didn't

finish preparing for the episode.

681

:

So even if we have, I have a pretty

regular sleep schedule because

682

:

I'm also I'm, no, I'm no bueno.

683

:

If I don't sleep, I'm like,

everything goes haywire, irritable,

684

:

and, not great in my sessions.

685

:

All the things that I care, about

get off when I'm not sleeping well.

686

:

But I got this, text about doing

this interview today, and even

687

:

though I put myself to bed.

688

:

At the right time.

689

:

My mind did not wanna go

to bed at the right time.

690

:

My mind was like, oh, now

I need to start preparing.

691

:

Now that I'm in bed and going to

sleep, now's the time to get prepared.

692

:

And so now I'm like going on my

phone, pulling up the Kindle with

693

:

the darn red light, trying to see

it, trying to get some notes in.

694

:

So there's this other part of it, which

is like the, stress in sleep and how

695

:

that impacts us, even if we're set, that

this is a good first step is setting your

696

:

bedtime like you did with your toddler.

697

:

Yeah.

698

:

But now what do we do

with stress and sleep?

699

:

What are your go-tos there?

700

:

and how did you work

through that for yourself?

701

:

Shawn Stevenson: Yeah.

702

:

That is one of the biggest, if

not the biggest issue today.

703

:

and we give it different names.

704

:

There's diff the problem

is stress is invisible.

705

:

We see it as something that's invisible.

706

:

It is calorie free, but it

is very tangible biologically

707

:

like we, your body changes.

708

:

When you're having, abnormal

stress, exposure, stress is,

709

:

by the way, stress is not bad.

710

:

It's just in the amounts and

the processing, being able

711

:

to metabolize the stress.

712

:

And so with that being said,

that's a great example that

713

:

you experienced yesterday.

714

:

There's this old quote, it's not that old.

715

:

This is more, it's recent society,

but like my bed is this magical

716

:

place that I go to remember

everything that I was supposed to do.

717

:

Dr. Diana Hill:

718

:

Oh, yes.

719

:

Shawn Stevenson: And so people go to bed

and then the busyness starts in the mind.

720

:

And a big part of that is the way

that our society's constructed today.

721

:

Like, when do we ever stop?

722

:

When do we ever stop?

723

:

We're constantly external

focused, constantly.

724

:

as we talked about earlier, we're

not having this introception

725

:

and paying attention to what's

going on in our inner world.

726

:

And when you finally do stop, sometimes

your mind is wanting to, we gotta,

727

:

we got all this stuff we gotta

process and look at and think about.

728

:

And funny enough, and this was one

of the chapters in Sleep Smarter

729

:

and there, this was again over 10

years ago now, there's so much more.

730

:

Alyssa Pel, our mutual friend,

data on meditation, improving

731

:

your sleep quality, right?

732

:

And what it's doing.

733

:

There's so many different forms of

meditation, but it's giving you time

734

:

whether you understand it or realize

it or not, for you to metabolize

735

:

stress and to not be externally

focused so that your body and your

736

:

mind can process some of this stuff.

737

:

And Having a practice of quiet.

738

:

So it doesn't have to be a

conventional or what we tend to

739

:

think is like a formal meditation.

740

:

It could just be time where you're

just still, or maybe walking, but in

741

:

an environment that you're used to and

comfortable with that you don't gotta

742

:

think about is not too much novelty.

743

:

Just some places you can

just let your mind go.

744

:

so meditation is incredibly

valuable for helping to reduce

745

:

stress and sleep, improve sleep.

746

:

another thing is, and this is

captain obvious, and again, I've

747

:

been talking about this for years.

748

:

One of the biggest stressors that we

don't realize is being on our devices.

749

:

Dr. Diana Hill:

750

:

Yes.

751

:

Shawn Stevenson: Just being on it

itself, especially on our phones.

752

:

And I'm gonna talk about this from

the perspective of physiology,

753

:

this small space, and we are

hyper-focused on this tiny screen.

754

:

When we're focused like that in nature,

that means we are paying attention to

755

:

something dangerous or something that we

need to catch for that amount of time.

756

:

It is, incredibly fatiguing for parts

of our nervous system, but it is just

757

:

a, and we got sound data on this.

758

:

It's increasing these cortisol levels

and some researchers at Harvard

759

:

found that being on our devices,

in particular phones, by the way,

760

:

again at night, increases cortisol.

761

:

Yes, but it suppresses melatonin, right?

762

:

And these two, you can look at them as

a little bit of antagonist relationship.

763

:

If cortisol is elevated, melatonin

is probably not doing a good job

764

:

or really feel it itself because

cortisol is being dominant.

765

:

And what they found was that

essentially every hour you're

766

:

on your device, melatonin is

being suppressed for 30 minutes.

767

:

Okay.

768

:

And most of us are on our

devices for hours in the evening.

769

:

And it's a just, it's just a, it's

a physiological and mental stressor.

770

:

And so giving yourself a break, if at all

possible, build that into your routine.

771

:

Again, I've been talking

about this a long time.

772

:

We are far more addicted than when

I talked about this 13 years ago.

773

:

Dr. Diana Hill:

774

:

Yeah.

775

:

And going back to the paper book, I, am

all about paper book with pages, a little

776

:

red light, little itsy bitsy red, not itsy

bitsy light, which is LED, but it's like

777

:

a red light that I shine on my paper book.

778

:

and I've gotten into

reading poetry before bed.

779

:

It's so good.

780

:

'cause it's just about long

enough before I'm like to

781

:

actually get sleepy pretty quick.

782

:

Yeah.

783

:

if I allow myself to get sleepy.

784

:

So the, when you have, at least

for me, when I, anything that's

785

:

in my phone is gonna activate me.

786

:

'cause it's all associated.

787

:

It's this is act connected to that.

788

:

Connect to that.

789

:

What I did, what I ended

up doing last night was,

790

:

putting it down and saying, I'm gonna,

I'm gonna pass the ball to Shawn.

791

:

He's got it covered.

792

:

Whatever we're gonna talk about,

I know he knows what to talk

793

:

about and go into my body.

794

:

And that for me is if I can go into my

body, like my body is where sleep happens.

795

:

Yeah.

796

:

So I just went into my body, I did

a little body scan and then before

797

:

I know I didn't get to my toes.

798

:

Yeah.

799

:

And I'm out.

800

:

Shawn Stevenson: Yep.

801

:

Yeah.

802

:

Dr. Diana Hill:

803

:

So out of my head and

my body usually works.

804

:

Shawn Stevenson: That's another

great tip just is to do a body scan.

805

:

start with your toes and just breathe

into your toes, then go to your foot,

806

:

your whole foot, then your ankle.

807

:

Each body part and just

take a deep breath there.

808

:

Before you know it, you're

probably not gonna make it too far.

809

:

Dr. Diana Hill:

810

:

You won't make it far.

811

:

Yeah.

812

:

Yeah.

813

:

Can we talk a little bit about

just the sleep environment?

814

:

And you'd mentioned a mattress

on the floor when you were,

815

:

growing up and chaotic.

816

:

environments.

817

:

We have people that are sleeping with

lights in their room, with sounds, with

818

:

maybe partners that are in and out.

819

:

I got a dog that's making noise in

my, it's just like we just moved into

820

:

this like new home where my kids are

like in like, these walls are thin

821

:

and I can hear my other, my kids

sometimes I hear them fighting, like

822

:

how our sleep environment, what kind of

sleep environment helps support this.

823

:

Yeah.

824

:

Deeper sleep too.

825

:

Shawn Stevenson: That's a great question.

826

:

The, thing about it is, like most

people listening and a, huge percentage

827

:

of people today, we have so much

capacity to control our environment.

828

:

When it comes to sleep.

829

:

All right.

830

:

Sometimes some people, we don't have

as much wiggle room In what we can do.

831

:

But you do have some agency.

832

:

Okay.

833

:

Like in college, I had a roommate.

834

:

He, to say he is a night

owl is an understatement.

835

:

I'd wake up just open my

eyes at three in the morning.

836

:

He's over there just typing away.

837

:

This is the beginning of the internet,

by the way, like a OL whatever.

838

:

I, went to college for, my first

year was:

839

:

But yeah, he, was addicted early on.

840

:

And so these are things that I can't

really manage, But I have it on myself.

841

:

I'm still gonna go to bed, I'm

gonna put the cover over my

842

:

head and I'm gonna get my sleep.

843

:

so it's like little things like that where

even in an environment that's not as,

844

:

conducive to change, having some agency,

also not being too hard on yourself.

845

:

This is very important because we,

he might hear something like this and

846

:

then we'd be, try to be hypervigilant.

847

:

And one of the most important things

with getting good sleep and just

848

:

being healthy overall is that placebo

effect versus a Nhat SIBO effect

849

:

where you're Nhat SIBO in yourself,

that all these things aren't right.

850

:

So I'm not getting the best sleep.

851

:

It's being relaxing into the fact that you

are okay and the situation that you're in

852

:

is okay, as long as you have a foundation

of safety where you are just a feeling

853

:

of safety that is immensely valuable.

854

:

and just trusting in life that you are.

855

:

Okay.

856

:

so with that said, with the

environment, what's ideal?

857

:

I use a term a long time ago of

creating a sleep sanctuary because,

858

:

a lot of people can, and I could

at the time, and so that sanctuary,

859

:

whatever comes up for you when you

think of a sanctuary, a peaceful place.

860

:

It is probably gonna be something

that, inspires like a nature,

861

:

some kind of Nhat nature element.

862

:

it's gonna be relaxing.

863

:

There might be water sounds that

come up for you, maybe again,

864

:

having that a water fountain, right?

865

:

little small one in your

bedroom or, maybe a sound.

866

:

Maybe you have your phone but not

by your bed, not right next to your

867

:

head on, on the pillow, but maybe

it's playing some nature sounds.

868

:

Maybe that's gonna help you to sleep.

869

:

Maybe some white noise.

870

:

so sound might have an element, for sleep.

871

:

We evolved sleeping in darkness

because it's just safe that way.

872

:

most people that's totally fine, but

some people they need a little light.

873

:

They might have some experiences or

fears around, and as you mentioned,

874

:

having light that is of a red hue or,

the kind of like the dark oranges hue.

875

:

We fire, Colors that are closer to fire.

876

:

So that's something that.

877

:

You have a resonance with in your

biology, has a resonance with, but

878

:

one, one interesting study found that

because we might use a sleep mask, which

879

:

is that's really good for some people.

880

:

For most people,

881

:

Dr. Diana Hill:

882

:

I love my sleep mask.

883

:

Shawn Stevenson: Okay.

884

:

It's

885

:

Dr. Diana Hill:

886

:

like my teddy bear.

887

:

I can't, it's,

888

:

Shawn Stevenson: and it's

also, it's di it's diverse.

889

:

It's flexible, yeah.

890

:

In a situation you could use them,

but your skin has photoreceptors

891

:

that pick up light as well.

892

:

Your skin is always sensing, trying

to figure out what time it is.

893

:

Again, if we were living in natural

circumstances, when the light is hitting,

894

:

whether it's moonlight or sunlight, it's

telling your body knows what time it is.

895

:

In this 24 hour solar day, you don't

know, but your cells know and it's

896

:

picking up that data and sending

it to all your organs to try to

897

:

inform and get everything in sync.

898

:

And and this is how your

skin even changes colors.

899

:

Like that light exposure just

to give people like a tangible,

900

:

my, my skin picks up light.

901

:

Dr. Diana Hill:

902

:

Okay.

903

:

Yeah.

904

:

Shawn Stevenson: If there is light

in your environment when you're

905

:

sleeping, we call it light pollution.

906

:

All right, so maybe it's there was of

course, like I had street lights outside.

907

:

I didn't know about this stuff.

908

:

So that's like shining into the room

and your skin is picking that up.

909

:

It's like trying to figure out

what is this, what time is this?

910

:

And it can throw off

that body clock, right?

911

:

So if you can get some blackout

curtains or get your room dark,

912

:

also light pollution in the room.

913

:

So there's dimmers on most clocks

now, but I grew up at a time, you just

914

:

had that angry red, lights staring at

you right by your bed, just getting

915

:

rid of the light pollution, using

a dimmer, getting the room dark.

916

:

Cool.

917

:

And of course, I don't wanna spend too

much more time on this, but everything

918

:

I'm saying has tons of science on it now.

919

:

A cool environment, peaceful

environment, sound, things that can

920

:

help the buffer, if there's any sound

pollution in your area, or maybe again.

921

:

Kids are fighting next door.

922

:

maybe it's white noise, maybe it's,

a relaxing sound or soundtrack.

923

:

just whatever it is that, and

you gotta experiment and of

924

:

one is the most important.

925

:

I can give you all the data in

the world, but tinker and find

926

:

out what works best for you.

927

:

Dr. Diana Hill:

928

:

You know what has worked really well for

me and we moved in this new place is,

929

:

have you heard of the term Sacha in yoga?

930

:

It's one of the yoga, Yama and yamas.

931

:

Sacha is cleanliness.

932

:

A clear, like having my Dr.

933

:

My bed is right across from my dresser.

934

:

If my dresser is clear, if there's

no clutter, if my space like

935

:

that sanctuary concept, like it's

like a hotel room that's clean.

936

:

Yeah.

937

:

Something about that for my nervous

system works so well when it's

938

:

cluttered and there's like a some

C clothes hanging or books out, my

939

:

nervous system picks up on like undone.

940

:

Yeah.

941

:

So I do this little ritual of

clean the room and then get in

942

:

bed and that does it for me.

943

:

And it's super helpful.

944

:

So I think everyone has their thing.

945

:

Yeah, for sure.

946

:

And it may also be if you think

about what your parents did for

947

:

you when you were a kid or what

your parents didn't do for you.

948

:

Yeah.

949

:

When you were a kid or that kid's

house that you went to and their

950

:

parents did that thing, they, we

could start to do that, put ourselves

951

:

to bed in the same way a little,

952

:

Shawn Stevenson: we need

that neuro association.

953

:

Dr. Diana Hill:

954

:

Yeah.

955

:

Shawn Stevenson: as a child you have

a certain, you have a sleep routine.

956

:

I shared that with my grandmother.

957

:

we had a certain sleep routine.

958

:

Hot bath, put on the pajamas, which

is another like neuro association.

959

:

You put on a different set of clothes than

your daytime clothes for you to go to bed.

960

:

And then we say our

prayers and she tuck me in.

961

:

But as adults we're just, we just

just, we're rogue, We're just, we.

962

:

It is whatever.

963

:

Like most of the time, for many

people, it's just like they decide

964

:

to go to bed when they're like, I

really should get some sleep, right?

965

:

And get off their phone or

the TV, or whatever it is.

966

:

Instead of creating that

neuro association of.

967

:

Our bodies are looking for that

rhythm where you maybe it is a hot

968

:

bath or maybe it is, reading a book

like you mentioned, having a physical

969

:

book that you're reading, maybe it's

listening to a certain podcast that

970

:

you like to go to sleep with, where

you don't have to stare into a screen.

971

:

maybe it's journaling,

maybe it's reading poetry.

972

:

there's some data finding

that of the types of books.

973

:

fiction is ideal versus nonfiction.

974

:

self-help, self-development, which

some of that can put you to sleep too,

975

:

but for some people it's might be too

stimulating like a reading, a marketing

976

:

book that, gets 'em excited about work

ideas, but it's not bad division as well.

977

:

again, it's just gonna

be dependent on you.

978

:

But having fiction helps your mind to

literally work differently and start to

979

:

paint these, these environments that you.

980

:

That you're reading about

and you start to create.

981

:

So it's like turning off certain

activity, turning on different activity

982

:

Dr. Diana Hill:

983

:

and making it something that you want

to do that sounds good to do, right?

984

:

oh, I can't wait to go into my room and

wash my face with my favorite face wash.

985

:

And you were asking about clothes that you

put on, can't wait to put on this 'cause

986

:

it feels so good to be in this and I can't

wait to read that book that I've saved.

987

:

because we are battling all

the things that are keeping

988

:

us, not doing that behavior.

989

:

So the reinforcement, which is something

that I appreciate about your approach to

990

:

food too, and, sleep is connected to food.

991

:

So we can talk a little bit about eating

and sleep and nutrients and sleep, but.

992

:

Your approach to food was that as well?

993

:

It wasn't like go on a diet,

restrict all these things.

994

:

no more Cheetos for you.

995

:

But it was really about what kinds of

foods could we bring in that are ones

996

:

that I want to eat, that my family

would want to eat, that I can enjoy

997

:

eating that also have that success,

momentum for my body and my being.

998

:

Yeah.

999

:

So let's talk a little bit about

food and sleep, some of the key

:

00:51:00,266 --> 00:51:05,126

nutrients and then what are some

of your go-tos, that could help us.

:

00:51:05,216 --> 00:51:05,816

Shawn Stevenson: Perfect.

:

00:51:06,581 --> 00:51:09,431

So we can have the best mattress,

you can have this perfectly

:

00:51:09,431 --> 00:51:11,141

manicured sleep sanctuary.

:

00:51:11,141 --> 00:51:15,281

If you're deficient in the nutrients

that make your sleep related hormones

:

00:51:15,281 --> 00:51:19,031

and neurotransmitters and just run these

cellular processes, you're not gonna

:

00:51:19,031 --> 00:51:20,801

get the sleep that you're trying to get.

:

00:51:20,801 --> 00:51:22,901

You're not, you're going to

be deficient in being able to

:

00:51:22,901 --> 00:51:23,981

get that high quality sleep.

:

00:51:24,371 --> 00:51:27,941

This is top tier, top three things.

:

00:51:27,971 --> 00:51:28,871

It might be number one.

:

00:51:29,171 --> 00:51:29,441

Okay.

:

00:51:29,441 --> 00:51:32,081

Because if we're talking about

what's fueling the process, what's

:

00:51:32,081 --> 00:51:33,761

running the process of sleep?

:

00:51:34,631 --> 00:51:37,931

So some of the nutrients that we've

identified, and I call them good sleep

:

00:51:37,931 --> 00:51:44,531

nutrients, one of them, is one of the most

accessible nutrients, but it's easy to

:

00:51:44,531 --> 00:51:47,261

become deficient in and it is vitamin C.

:

00:51:47,951 --> 00:51:48,011

Yeah.

:

00:51:48,041 --> 00:51:51,371

So a study that was published

in the journal plus one Public

:

00:51:51,371 --> 00:51:54,371

Library of science, one found that

individuals who are deficient in

:

00:51:54,371 --> 00:51:57,371

vitamin C had more interrupted sleep.

:

00:51:57,611 --> 00:52:01,781

They woke up more frequently,

and by addressing this nutrient

:

00:52:01,781 --> 00:52:04,511

deficiency, they were able to reduce.

:

00:52:05,036 --> 00:52:06,356

Wake after sleep onset.

:

00:52:06,776 --> 00:52:07,136

Okay.

:

00:52:07,406 --> 00:52:11,996

Now, why would people become deficient

in, it's because vitamin C runs a

:

00:52:11,996 --> 00:52:13,856

lot of processes related to stress.

:

00:52:14,881 --> 00:52:19,046

And so your kid just, again,

stressful situation happens.

:

00:52:19,856 --> 00:52:24,776

Your kidneys can just dump, vitamin

C into your system to it, it's,

:

00:52:25,316 --> 00:52:26,876

important for our immune system, right?

:

00:52:27,116 --> 00:52:28,766

But it's related to all this other stuff.

:

00:52:28,826 --> 00:52:30,896

But we know it for being

immune system supportive.

:

00:52:31,376 --> 00:52:35,186

When we're under stress, guess what your

immune system is I gotta be prepared

:

00:52:35,336 --> 00:52:39,896

if you get stabbed or if you're going

to kill something and you need to eat

:

00:52:39,896 --> 00:52:44,216

something, your immune system needs

to be able to, these are all hardwired

:

00:52:44,216 --> 00:52:46,766

biological processes to protect us.

:

00:52:47,756 --> 00:52:50,966

So this is one of those essential

nutrients we gotta get from food, right?

:

00:52:50,966 --> 00:52:54,686

We don't produce vitamin C

ourselves, so be proactive in eating

:

00:52:54,686 --> 00:52:56,516

plenty of vitamin C rich foods.

:

00:52:57,251 --> 00:53:01,841

Super easy when you're talking about

fruits, wide variety of fruits, especially

:

00:53:01,841 --> 00:53:07,571

things like strawberries, but also

vegetables like, of course, citrus fruits

:

00:53:07,571 --> 00:53:12,341

as well, but vegetables like broccoli

is a pretty good source of vitamin C.

:

00:53:13,271 --> 00:53:16,096

The highest source of vitamin C

would be found in things like canu,

:

00:53:16,101 --> 00:53:21,221

canu berry, amla berry, ac cherry.

:

00:53:21,581 --> 00:53:24,341

These are like super foods,

be considered superfood 'cause

:

00:53:24,341 --> 00:53:25,781

they're so dense in vitamin C.

:

00:53:26,201 --> 00:53:26,651

So

:

00:53:26,711 --> 00:53:26,712

Dr. Diana Hill:

:

00:53:26,712 --> 00:53:28,121

where do you get that Camma berry.

:

00:53:28,121 --> 00:53:29,681

Are you like, is you getting a supplement?

:

00:53:29,921 --> 00:53:30,311

Shawn Stevenson: Yeah.

:

00:53:30,311 --> 00:53:30,821

You're not getting at

:

00:53:30,821 --> 00:53:30,822

Dr. Diana Hill:

:

00:53:30,822 --> 00:53:32,501

that whole, at your wild oats whole foods.

:

00:53:32,501 --> 00:53:32,831

Yeah.

:

00:53:32,831 --> 00:53:34,601

You're gonna find a supplement

:

00:53:34,691 --> 00:53:36,281

Shawn Stevenson: form,

like a powdered Yeah.

:

00:53:36,341 --> 00:53:37,301

Version of it.

:

00:53:37,931 --> 00:53:44,741

it is one of the most researched as

far as vitamin C related, nutrients

:

00:53:45,341 --> 00:53:48,131

and the Journal of Cardiology.

:

00:53:48,671 --> 00:53:49,601

This was crazy.

:

00:53:49,811 --> 00:53:52,481

They were trying to find out

how effective it actually is.

:

00:53:52,871 --> 00:53:56,261

Versus a typical synthetic

vitamin C supplement.

:

00:53:56,441 --> 00:53:57,131

This is important.

:

00:53:57,131 --> 00:53:57,701

Oh my goodness.

:

00:53:57,701 --> 00:53:58,901

This is important for everybody.

:

00:53:59,831 --> 00:54:02,861

Over 90% of the vitamin C supplements

out there on the market, like

:

00:54:02,861 --> 00:54:04,181

those little emergency packets.

:

00:54:04,211 --> 00:54:04,241

Oh,

:

00:54:04,361 --> 00:54:04,362

Dr. Diana Hill:

:

00:54:04,362 --> 00:54:04,511

no.

:

00:54:04,511 --> 00:54:06,221

They're the little orange

things that I used to chew that

:

00:54:06,221 --> 00:54:07,691

my dad had in the cupboard.

:

00:54:07,691 --> 00:54:08,921

I thought they were like candy.

:

00:54:10,031 --> 00:54:12,041

Shawn Stevenson: Listen, I grew up

with the Flintstone vitamin too.

:

00:54:12,041 --> 00:54:12,341

Yeah, it's so good.

:

00:54:12,491 --> 00:54:12,821

like

:

00:54:12,826 --> 00:54:12,827

Dr. Diana Hill:

:

00:54:12,827 --> 00:54:13,601

it's the only sugar in my house.

:

00:54:14,891 --> 00:54:15,311

Shawn Stevenson: 90.

:

00:54:15,371 --> 00:54:21,251

Over 90% of these supplements are derived

from GMO corn syrup and corn starch.

:

00:54:21,551 --> 00:54:22,001

Okay.

:

00:54:22,181 --> 00:54:25,181

These are highly refined, these are

ultra processed versions of this stuff.

:

00:54:26,291 --> 00:54:31,301

So the Journal of Cardiology was

looking at individuals and they

:

00:54:31,301 --> 00:54:34,266

used people who had a, A, A noted

stressor that they were doing.

:

00:54:34,706 --> 00:54:38,921

And so they used smokers right, to

find out could we see an improvement

:

00:54:38,951 --> 00:54:43,541

with reducing their stress biomarkers

and their cardiovascular, risk

:

00:54:43,541 --> 00:54:45,701

markers by utilizing vitamin C.

:

00:54:46,211 --> 00:54:46,571

Okay.

:

00:54:47,321 --> 00:54:49,151

Or cambuca berry.

:

00:54:50,186 --> 00:54:52,976

There was no change over the

course of the study period with

:

00:54:52,976 --> 00:54:54,416

the synthetic vitamin C supplement.

:

00:54:55,016 --> 00:54:58,646

But the individuals who are utilizing

camel, berry had significant

:

00:54:58,646 --> 00:55:01,916

reductions in stress, biomarkers

and cardiovascular risk markers.

:

00:55:02,546 --> 00:55:04,916

things like C-reactive protein, right?

:

00:55:05,186 --> 00:55:09,266

And so that's a marker of inflammation

and so it really does work.

:

00:55:09,566 --> 00:55:13,166

So Campbell Cam Berry, big

fan of that, supplement.

:

00:55:13,166 --> 00:55:14,516

So Vitamin C is one.

:

00:55:14,546 --> 00:55:15,236

Another one.

:

00:55:15,356 --> 00:55:21,686

Researchers at Oxford found that

Omega-3 fatty acids were able to

:

00:55:21,686 --> 00:55:26,246

help to reduce sleep disturbances

and improve overall sleep efficiency.

:

00:55:27,896 --> 00:55:29,786

another one, and I can go on and on.

:

00:55:31,076 --> 00:55:33,206

another one would be magnesium.

:

00:55:33,326 --> 00:55:34,406

Super popular.

:

00:55:34,406 --> 00:55:38,486

Now, thank goodness it's

responsible for hundreds.

:

00:55:38,486 --> 00:55:42,506

We don't even know at this

point, at least hundreds of

:

00:55:42,506 --> 00:55:44,126

biochemical processes in the body.

:

00:55:44,336 --> 00:55:46,976

Magnesium needs to be involved

even to make new mitochondria.

:

00:55:47,606 --> 00:55:49,826

Magnesium needs to be present

just from your mitochondria

:

00:55:49,826 --> 00:55:50,696

to make copies of itself.

:

00:55:50,696 --> 00:55:52,556

So we're talking about

power plants of life.

:

00:55:52,736 --> 00:55:52,737

Dr. Diana Hill:

:

00:55:52,737 --> 00:55:57,776

So what I got from you and what

you have in your book is, cacao.

:

00:55:57,776 --> 00:56:04,616

I do a no sugar cacao drink before bed

where I just put, a couple teaspoons of

:

00:56:04,616 --> 00:56:08,036

cacao with, I do al like warm almond milk.

:

00:56:08,606 --> 00:56:09,776

And then you have other stuff.

:

00:56:09,776 --> 00:56:13,976

You have like other special stuff

in your, in your cacao drink.

:

00:56:14,156 --> 00:56:15,956

But I worry about that

'cause it has caffeine in it.

:

00:56:15,956 --> 00:56:16,556

Is that okay?

:

00:56:16,556 --> 00:56:19,496

Because it has magnesium, but

it doesn't seem to bother me.

:

00:56:19,766 --> 00:56:20,506

I mean it's, yeah, it depends.

:

00:56:20,506 --> 00:56:20,516

Yeah,

:

00:56:20,516 --> 00:56:21,521

Shawn Stevenson: it

really, again, end of one.

:

00:56:22,001 --> 00:56:23,396

See how it makes you feel.

:

00:56:23,401 --> 00:56:23,481

Yeah.

:

00:56:25,886 --> 00:56:27,836

this is a double blind

placebo controlled study.

:

00:56:27,836 --> 00:56:31,736

This was published in:

found that improving magnesium levels.

:

00:56:32,456 --> 00:56:36,656

Was able to for test participants,

improve sleep efficiency, improve

:

00:56:36,656 --> 00:56:41,126

melatonin function, reduce cortisol,

and reduce wake after sleep onset.

:

00:56:41,936 --> 00:56:43,106

So keep that in mind.

:

00:56:43,856 --> 00:56:47,276

When I was in school with my

expensive university education,

:

00:56:47,906 --> 00:56:51,896

we're talking about getting, like

taking a vitamin mineral supplement.

:

00:56:53,366 --> 00:56:55,856

We were not taught that there are so

many different forms of magnesium.

:

00:56:56,576 --> 00:56:58,106

There are multiple forms of vitamin C.

:

00:56:58,166 --> 00:57:01,256

There's multiple forms of B12 vitamin D.

:

00:57:01,261 --> 00:57:02,036

The list goes on and on.

:

00:57:02,036 --> 00:57:06,326

What are you getting in this

one daily or whatever the this

:

00:57:06,836 --> 00:57:08,366

rum or Flintstone vitamins.

:

00:57:08,366 --> 00:57:10,316

And there's synthetic versions.

:

00:57:10,316 --> 00:57:12,056

Unless you're getting like a

whole food derived, you're getting

:

00:57:12,056 --> 00:57:13,046

some those red number fours

:

00:57:13,046 --> 00:57:13,047

Dr. Diana Hill:

:

00:57:13,047 --> 00:57:13,556

too, probably.

:

00:57:13,556 --> 00:57:13,826

Yeah.

:

00:57:13,981 --> 00:57:14,181

Shawn Stevenson: Yeah.

:

00:57:14,396 --> 00:57:17,846

And so are you actually getting the

magnesium that you're looking for, right?

:

00:57:18,206 --> 00:57:18,896

Food has it.

:

00:57:19,046 --> 00:57:23,516

Yeah, food has a spectrum of these

nutrients, different forms of magnesium.

:

00:57:23,516 --> 00:57:26,036

So food first, and then of

course there's different.

:

00:57:26,681 --> 00:57:30,671

Magnesium supplements that are different

forms and for different reasons, but, some

:

00:57:30,671 --> 00:57:35,141

good dietary sources of magnesium include

avocados, pumpkin seeds is a great one.

:

00:57:36,011 --> 00:57:37,901

Almonds, as you mentioned,

dark chocolate, leafy greens.

:

00:57:39,431 --> 00:57:40,811

Black beans, fatty fish.

:

00:57:40,811 --> 00:57:43,466

Spirulina is a really

wonderful source in the museum.

:

00:57:43,466 --> 00:57:43,676

You and the

:

00:57:43,676 --> 00:57:43,677

Dr. Diana Hill:

:

00:57:43,677 --> 00:57:43,901

spirulina.

:

00:57:43,901 --> 00:57:45,011

So I got that from you.

:

00:57:45,011 --> 00:57:48,311

I have a, I've been putting spirulina

in my smoothies for a long time

:

00:57:48,311 --> 00:57:51,251

and I totally forgot why I was

putting in my smoothie, but I have

:

00:57:51,251 --> 00:57:53,531

this dark green, it's from algae.

:

00:57:53,561 --> 00:57:53,711

Yeah.

:

00:57:53,981 --> 00:57:58,421

And I got it from you, put the spirulina

in the, so I just do it automatically.

:

00:57:58,421 --> 00:57:59,771

But why, spirulina?

:

00:57:59,771 --> 00:58:00,581

You're so into it.

:

00:58:00,641 --> 00:58:01,421

Shawn Stevenson: Oh my gosh.

:

00:58:01,426 --> 00:58:01,436

Yeah.

:

00:58:01,436 --> 00:58:01,781

Yeah.

:

00:58:01,781 --> 00:58:05,621

This was, I've been in this

field for 22 or 23 years now.

:

00:58:05,621 --> 00:58:06,821

This month is the anniversary.

:

00:58:06,821 --> 00:58:08,141

I don't know if it's 22 or 23.

:

00:58:09,581 --> 00:58:13,811

but spirulina was one of those early

foods when I was getting That I

:

00:58:13,811 --> 00:58:15,341

happened to upon some research on.

:

00:58:15,701 --> 00:58:20,081

And there was some research related

to a NASA was utilizing 'cause it was

:

00:58:20,321 --> 00:58:23,621

so, nutrient rich, for the astronauts.

:

00:58:24,246 --> 00:58:24,466

And.

:

00:58:25,376 --> 00:58:28,526

It is the most protein dense

food that humans consume.

:

00:58:28,526 --> 00:58:32,846

But just to keep it in context, it's,

you're not eating a lot of it right.

:

00:58:32,846 --> 00:58:34,686

So this can't necessarily

meet all your protein meat.

:

00:58:34,686 --> 00:58:34,841

It's

:

00:58:34,841 --> 00:58:34,842

Dr. Diana Hill:

:

00:58:34,842 --> 00:58:35,601

like a tablespoon of it.

:

00:58:35,881 --> 00:58:36,416

it's, yeah.

:

00:58:36,421 --> 00:58:36,441

Shawn Stevenson: Yeah.

:

00:58:36,476 --> 00:58:41,246

But it's it's 70% protein by

weight and it's complete protein,

:

00:58:41,636 --> 00:58:44,966

which, again, outside of the

animal kingdom, it's pretty unique.

:

00:58:45,116 --> 00:58:45,356

There.

:

00:58:45,356 --> 00:58:50,066

There are some plant foods that

are complete proteins, but it's

:

00:58:50,066 --> 00:58:52,436

pretty special, but it's been

utilized for thousands of years.

:

00:58:52,976 --> 00:58:58,946

There's, evidence of, the, Aztecs

utilizing it and, countries in Africa,

:

00:58:59,276 --> 00:59:05,396

the Chad and just, it's been used a long

time and it has some unique compounds,

:

00:59:05,396 --> 00:59:07,316

like something called fco signin.

:

00:59:08,066 --> 00:59:13,346

And this is a really rare pigment

when the earth was different.

:

00:59:13,616 --> 00:59:18,716

Alright, so this is like a

ancient nutrient and fco signin

:

00:59:18,776 --> 00:59:20,336

has been found to stimulate.

:

00:59:21,416 --> 00:59:25,646

something called stem cell genesis,

the creation of new stem cells.

:

00:59:25,706 --> 00:59:26,366

Crazy.

:

00:59:26,816 --> 00:59:27,566

That's crazy.

:

00:59:27,896 --> 00:59:27,897

Dr. Diana Hill:

:

00:59:27,897 --> 00:59:31,346

Talk about anti-aging if you want

some anti whatever or longevity,

:

00:59:31,346 --> 00:59:32,336

whatever way you wanna go about it.

:

00:59:32,366 --> 00:59:34,586

Not necessarily anti, but yeah.

:

00:59:34,591 --> 00:59:36,831

Stem cell regeneration

for healing accidents.

:

00:59:36,941 --> 00:59:37,231

Shawn Stevenson: Yeah.

:

00:59:37,586 --> 00:59:38,546

Betacarotene.

:

00:59:38,546 --> 00:59:41,396

And as you mentioned, just

talking about this a little bit

:

00:59:41,396 --> 00:59:43,736

earlier, the magnesium as well.

:

00:59:44,636 --> 00:59:48,026

I, I can go on and on, but it's

just, it's a really remarkable

:

00:59:48,056 --> 00:59:50,336

nutrient source, not for everybody.

:

00:59:50,366 --> 00:59:54,446

What I enjoy with, 'cause again, I used to

put it in smoothies all the time, I enjoy

:

00:59:54,446 --> 00:59:56,786

putting a little bit in guacamole, right?

:

00:59:56,786 --> 00:59:59,996

It makes this crazy alien color

guacamole, but it's delicious.

:

00:59:59,996 --> 01:00:02,216

I don't know why it

meshes so well together.

:

01:00:02,216 --> 01:00:02,396

I saw that

:

01:00:02,396 --> 01:00:02,397

Dr. Diana Hill:

:

01:00:02,397 --> 01:00:04,316

in your recipe book and I was

like, maybe we could do that.

:

01:00:04,316 --> 01:00:05,996

My kids make guacamole all the time.

:

01:00:05,996 --> 01:00:06,056

Yeah.

:

01:00:06,056 --> 01:00:08,216

It's like our go-to after

school snack is guacamole.

:

01:00:08,531 --> 01:00:11,386

Shawn Stevenson: Just put, yeah,

put a quarter teaspoon in there.

:

01:00:11,386 --> 01:00:11,756

Quarter teaspoon.

:

01:00:12,341 --> 01:00:15,941

just a quarter teaspoon and just

see, try it, what the vibe is.

:

01:00:16,211 --> 01:00:16,212

Dr. Diana Hill:

:

01:00:16,212 --> 01:00:16,631

Okay.

:

01:00:17,261 --> 01:00:17,891

Shawn Stevenson: It's, pretty good.

:

01:00:17,921 --> 01:00:21,971

And maybe again, because it's

like ancient Mexico and like the

:

01:00:21,971 --> 01:00:24,761

avocados and the, the add spirulina.

:

01:00:25,241 --> 01:00:25,242

Dr. Diana Hill:

:

01:00:25,242 --> 01:00:25,511

Yeah.

:

01:00:25,511 --> 01:00:27,581

You wanna do, you wanna

do what kind of fits?

:

01:00:27,821 --> 01:00:30,491

So we do the, I do the Mexican

lines and we do oregano.

:

01:00:30,491 --> 01:00:32,861

But yeah, a little spirulina

would be fantastic.

:

01:00:32,891 --> 01:00:33,041

Yeah.

:

01:00:33,851 --> 01:00:37,811

So you are like a fire host.

:

01:00:38,171 --> 01:00:43,571

You have information in all the

things and what you've done.

:

01:00:44,021 --> 01:00:48,941

if people wanna move into learning from

you, from these three books that you have.

:

01:00:48,971 --> 01:00:51,341

So you have the sleep smarter,

which you're gonna come out with a

:

01:00:51,341 --> 01:00:55,181

revised, 10 year anniversary one.

:

01:00:55,961 --> 01:00:59,291

The one that you have is full.

:

01:00:59,501 --> 01:01:01,391

it's Jim, I was just

looking at sleep positions.

:

01:01:01,391 --> 01:01:05,021

The most popular couple

sleeping positions, the spoon.

:

01:01:06,026 --> 01:01:08,306

The honeymoon, hug, the shingles.

:

01:01:09,446 --> 01:01:15,656

and just our, I mean you have so

much in here from these power tips of

:

01:01:15,836 --> 01:01:19,106

the nutrients, but creating a sleep

sanctuary, what we've talked about.

:

01:01:19,256 --> 01:01:21,836

And then you also have

a book on nutrition.

:

01:01:22,496 --> 01:01:27,776

So Eat Smarter tells your story in

terms of nutrition, but then also goes

:

01:01:27,776 --> 01:01:30,536

into a tremendous amount of detail.

:

01:01:30,536 --> 01:01:32,396

Everything from what types of fats.

:

01:01:33,386 --> 01:01:36,206

and these, are all stuff that

I've learned from you from the

:

01:01:36,206 --> 01:01:37,466

Model Health Show over the years.

:

01:01:37,466 --> 01:01:40,556

If you open my cupboard, you

will see three, three different,

:

01:01:40,766 --> 01:01:42,086

four, four fats in there.

:

01:01:42,266 --> 01:01:45,086

Yeah, you'll see ghee, you'll

see coconut oil, avocado oil,

:

01:01:45,086 --> 01:01:46,016

and you'll see olive oil.

:

01:01:46,406 --> 01:01:46,886

That's it.

:

01:01:46,916 --> 01:01:48,506

There is no canola oil.

:

01:01:48,506 --> 01:01:51,326

If a recipe calls for canola

oil, I use the avocado oil.

:

01:01:53,291 --> 01:01:55,781

and you'll explain why

All the science Yeah.

:

01:01:55,871 --> 01:01:59,831

Behind why, and then you have

it in the practical application

:

01:02:00,041 --> 01:02:01,961

with the family in the cookbook.

:

01:02:02,951 --> 01:02:06,821

I wanna just, I mean we could go

on forever, but I wanna talk just

:

01:02:06,821 --> 01:02:11,321

a tiny bit about the family and

the cookbook because you caught me.

:

01:02:11,321 --> 01:02:13,421

This was the other thing

that kept me up last night.

:

01:02:14,411 --> 01:02:17,111

The things that we worry about most

are the things that keep us up.

:

01:02:17,231 --> 01:02:18,851

'cause they're things

they care, about most.

:

01:02:18,851 --> 01:02:24,431

I was worried about the interview, but,

our habits around food and our family,

:

01:02:24,431 --> 01:02:26,171

and I've gotten a little bit off.

:

01:02:26,486 --> 01:02:30,776

Yeah, gotten a little bit off of

some of these habits, the importance

:

01:02:30,776 --> 01:02:35,876

of eating meals together, eating at

a table, phones away, screens away,

:

01:02:36,266 --> 01:02:41,696

and why that is so central to the

health of our children, the health

:

01:02:41,696 --> 01:02:43,736

of our bodies and our relationships.

:

01:02:44,036 --> 01:02:44,336

Shawn Stevenson: Yeah.

:

01:02:44,486 --> 01:02:44,756

Yeah.

:

01:02:44,846 --> 01:02:48,086

I'll just share from

data first and foremost.

:

01:02:48,476 --> 01:02:53,306

So some great researchers at Harvard

compiled data on family eating behaviors,

:

01:02:53,306 --> 01:02:56,816

and they found that families that eat

together on a consistent basis consume

:

01:02:56,816 --> 01:03:02,006

significantly higher amounts of essential

nutrients that help to prevent chronic

:

01:03:02,006 --> 01:03:03,536

diseases in these family members.

:

01:03:04,286 --> 01:03:07,676

And people who ate together less

frequently, or not at all with their

:

01:03:07,676 --> 01:03:13,736

family, tended to eat more highly

refined ultra processed foods and more

:

01:03:13,736 --> 01:03:16,766

ingredients that are correlated with.

:

01:03:17,381 --> 01:03:20,111

Chronic diseases, heart

disease in particular.

:

01:03:21,041 --> 01:03:25,151

And that was a big catalyst for me to look

into this more because I'm like, what?

:

01:03:25,301 --> 01:03:27,851

Like why is nobody talking about this?

:

01:03:28,331 --> 01:03:31,211

And that led me to something fascinating

'cause I wanted to look at what's

:

01:03:31,211 --> 01:03:32,861

the impact on kids specifically.

:

01:03:34,031 --> 01:03:37,211

And what's the impact

on adults and for kids?

:

01:03:38,141 --> 01:03:43,721

one of the most, and this is action step

as well, embedded in this was published

:

01:03:43,721 --> 01:03:47,531

in the Journal of Pediatrics, and they

found that children who eat together

:

01:03:47,561 --> 01:03:53,951

with their family, caregivers, parents

on a regular basis, what it was noted

:

01:03:53,951 --> 01:03:56,531

to be, three meals per week or more.

:

01:03:56,711 --> 01:04:01,751

Three, was the minimum effective dose

had significantly reduced risk of

:

01:04:01,751 --> 01:04:04,151

developing obesity and disordered eating.

:

01:04:05,051 --> 01:04:05,441

All right.

:

01:04:06,251 --> 01:04:09,401

And to take it one step further,

a study that was done, because

:

01:04:09,401 --> 01:04:12,671

for me, I, didn't eat with my

family ever, except the holiday.

:

01:04:13,811 --> 01:04:18,641

But just during the regular days, we

would often eat at the same time, but we

:

01:04:18,641 --> 01:04:22,721

would just scatter, grab food and go park

ourselves in front of a TV or whatever.

:

01:04:22,721 --> 01:04:26,171

I would eat my brothers and si my

brother and sister, but not my parents.

:

01:04:26,291 --> 01:04:27,311

we just didn't do that.

:

01:04:28,091 --> 01:04:34,061

But had they known, because for me, one

of the, and also one of the arguments,

:

01:04:34,481 --> 01:04:40,481

but also one of the things that I'm

from, that I'm from an area where we're

:

01:04:40,511 --> 01:04:44,711

in poverty, where we're getting food

from charities and on food stamps.

:

01:04:44,711 --> 01:04:45,551

Like I'm from that.

:

01:04:46,481 --> 01:04:50,381

I know if my parents knew that eating

with me would've helped me to be

:

01:04:50,381 --> 01:04:51,941

healthier, they would've done it.

:

01:04:52,241 --> 01:04:53,111

They just didn't know.

:

01:04:53,171 --> 01:04:53,172

Dr. Diana Hill:

:

01:04:53,172 --> 01:04:53,471

Yeah.

:

01:04:53,561 --> 01:04:53,951

Shawn Stevenson: Okay.

:

01:04:54,221 --> 01:04:57,911

And so for me, it brings

up the argument of access.

:

01:04:58,751 --> 01:04:59,381

you can do that.

:

01:04:59,381 --> 01:05:00,641

You can sit and eat with your family.

:

01:05:02,156 --> 01:05:05,996

Y my, my parents worked different shifts

so that at least one of them can be there.

:

01:05:05,996 --> 01:05:08,516

And there were times when both was

there that we could have eaten together.

:

01:05:08,516 --> 01:05:12,626

There is always a way, to

get some of this input.

:

01:05:12,716 --> 01:05:15,656

And so this study looked at

minority children who are generally

:

01:05:15,656 --> 01:05:18,956

in the context of, a low income

environment like I come from.

:

01:05:19,016 --> 01:05:23,336

And they found that children who ate

with their parent or caregiver, at least

:

01:05:23,336 --> 01:05:24,806

four meals per week could be any meal.

:

01:05:24,836 --> 01:05:25,526

It doesn't have to be dinner.

:

01:05:25,526 --> 01:05:25,976

By the way.

:

01:05:26,876 --> 01:05:32,276

They, these children ate five servings,

five to seven servings of fruits and

:

01:05:32,276 --> 01:05:35,936

vegetables at least five days a week,

and they ate significantly less ultra

:

01:05:35,936 --> 01:05:37,646

processed foods, namely chips and soda.

:

01:05:38,246 --> 01:05:38,726

All right?

:

01:05:38,786 --> 01:05:42,926

And the researchers noted when the

TV was never or rarely on during

:

01:05:42,926 --> 01:05:46,496

the family meals, there's something

about the TV being on, right?

:

01:05:46,586 --> 01:05:52,376

And so again, just knowing about this,

it leads to better outcomes with our

:

01:05:52,376 --> 01:05:56,846

behaviors and with our health, especially

for our children and for us as adults.

:

01:05:58,526 --> 01:06:03,176

This was done on tech workers at IBM,

which again, it could be a very intense,

:

01:06:03,176 --> 01:06:04,766

stressful environment to work in.

:

01:06:05,246 --> 01:06:09,236

They found that when, workers were able

to consistently make it home, quote,

:

01:06:09,236 --> 01:06:12,176

make it home in time for dinner, and

have dinner with their families, their

:

01:06:12,176 --> 01:06:18,866

work morale stayed high performance job

satisfaction was good, but as soon as work

:

01:06:18,866 --> 01:06:22,226

responsibilities cut into their ability

to consistently eat with their families,

:

01:06:22,466 --> 01:06:27,776

work morale, plummets, performance, job

satisfaction, all that stuff goes down.

:

01:06:28,196 --> 01:06:29,156

The question is why.

:

01:06:29,246 --> 01:06:30,806

This is all related to stress.

:

01:06:31,466 --> 01:06:35,906

Being able to eat with people that you

love helps you to metabolize stress, even

:

01:06:35,906 --> 01:06:38,246

if you're not talking about your workday.

:

01:06:38,306 --> 01:06:42,566

Just being able to being around

people that we care about.

:

01:06:42,566 --> 01:06:46,676

Even for us right now, we are

sharing, there's an energy exchange.

:

01:06:47,546 --> 01:06:50,276

And there's also, there's

a microbial exchange.

:

01:06:50,276 --> 01:06:52,466

There's like a file sharing

happening with that.

:

01:06:53,006 --> 01:06:55,706

And there's a change in

our biochemistry, right?

:

01:06:55,706 --> 01:07:01,076

So being with people that we care

about, we, and this is more recent, but

:

01:07:01,076 --> 01:07:02,576

I talked about this in Sleep Smarter.

:

01:07:03,206 --> 01:07:08,336

Oxytocin is getting a moment right now

being called like the love hormone I refer

:

01:07:08,336 --> 01:07:10,376

to as the cuddle hormone back in the day.

:

01:07:11,336 --> 01:07:14,606

but it's associated

with love and oxytocin.

:

01:07:14,936 --> 01:07:20,366

Funny enough, I, one of the studies I

shared has been found to help to, buffer

:

01:07:20,366 --> 01:07:22,976

or reduce the impact of cortisol, right?

:

01:07:23,156 --> 01:07:26,066

So that feeling of love and being

around people that you care about,

:

01:07:26,456 --> 01:07:32,186

it's a stress, it's a stress reliever,

stress processor, and also the

:

01:07:32,186 --> 01:07:35,906

psychological impact of eating with

people you love, especially for kids.

:

01:07:36,386 --> 01:07:41,516

Today, more than ever, we have a

deep psychological need to feel seen.

:

01:07:41,996 --> 01:07:43,406

That's what got me choked up earlier.

:

01:07:46,241 --> 01:07:47,381

Our kids more than ever.

:

01:07:47,411 --> 01:07:49,091

That's why they're seeking these likes.

:

01:07:49,181 --> 01:07:50,411

They're seeking attention.

:

01:07:50,921 --> 01:07:52,661

They're distracted themselves.

:

01:07:52,691 --> 01:07:55,931

They're not seeing their value.

:

01:07:56,771 --> 01:08:00,311

It's not being displayed back to

them because we have a society

:

01:08:00,311 --> 01:08:02,381

that's so artificial and superficial.

:

01:08:02,501 --> 01:08:05,831

And so having that time for your

child to sit in front of you and

:

01:08:05,831 --> 01:08:09,581

for you to see them for, them to

know that you see them and that

:

01:08:09,581 --> 01:08:10,961

they are here and that they matter.

:

01:08:11,561 --> 01:08:14,441

That matters more than

anything today, more than ever.

:

01:08:14,771 --> 01:08:18,100

And so it's feeding so many needs at once.

:

01:08:18,640 --> 01:08:22,060

And we have practices, and again,

we're not perfect about this.

:

01:08:22,060 --> 01:08:24,371

We have seasons to where we

eat together more frequently.

:

01:08:24,371 --> 01:08:24,821

It might,

:

01:08:27,011 --> 01:08:29,441

but this, you can have unifier.

:

01:08:29,531 --> 01:08:32,171

But the key, by the way,

if you want to do this,

:

01:08:34,600 --> 01:08:36,821

it's like with any behavior

change, especially if this isn't

:

01:08:36,821 --> 01:08:38,231

a habit yet, is to make it.

:

01:08:39,970 --> 01:08:42,850

Equal or greater than what

they're giving up, right?

:

01:08:42,850 --> 01:08:47,350

So if you're going up against video

games and TV and the phone, you gotta

:

01:08:47,350 --> 01:08:50,111

find ways to make it, enjoyable, right?

:

01:08:50,111 --> 01:08:53,321

And that's gonna take some

experimentation for us.

:

01:08:53,321 --> 01:08:59,681

We found that, my kids knew that this

meal, number one, the food's gonna be

:

01:08:59,681 --> 01:09:06,791

amazing, but also this meal is gonna lead

to dancing competitions, rap battles.

:

01:09:06,911 --> 01:09:08,441

Like it just worked for our family.

:

01:09:08,441 --> 01:09:12,310

I don't know how it happened,

it just happened, so much.

:

01:09:12,310 --> 01:09:17,171

So eventually we got a microphone,

I just got one off Amazon.

:

01:09:17,171 --> 01:09:19,691

I got a little autotune to it, right?

:

01:09:19,691 --> 01:09:23,621

And we're passing around the

microphone as we're, doing our

:

01:09:23,621 --> 01:09:29,171

bars, rapping to my youngest son

once he finally got an iPad right?

:

01:09:29,770 --> 01:09:32,531

And somebody makes a

beat on the iPad, right?

:

01:09:32,531 --> 01:09:35,201

And so like we created

this family culture.

:

01:09:35,591 --> 01:09:37,841

And there's this thing that

we look forward to, right?

:

01:09:38,381 --> 01:09:43,481

And the unifier could be everybody sitting

together and sharing three things that

:

01:09:43,481 --> 01:09:44,890

they're grateful for from that day.

:

01:09:45,281 --> 01:09:46,001

That's what we do.

:

01:09:46,810 --> 01:09:48,791

when we sit down and have dinner

together, always, and we've,

:

01:09:49,031 --> 01:09:51,220

whenever we have friends around,

we just, this is what we do.

:

01:09:51,220 --> 01:09:51,970

And it's awesome.

:

01:09:51,970 --> 01:09:55,481

It feels good because you getting

everybody talking and thinking about,

:

01:09:55,691 --> 01:09:57,461

getting in a different space of gratitude.

:

01:09:57,761 --> 01:10:02,471

Sometimes it might just be, I'm

glad that, I made it through,

:

01:10:03,071 --> 01:10:04,391

this really stressful thing today.

:

01:10:04,931 --> 01:10:08,531

I'm, just glad, I'm glad that I worked

out today, or whatever the case might be.

:

01:10:09,791 --> 01:10:11,231

could be big things or small things.

:

01:10:12,101 --> 01:10:15,461

And lastly, and I can give so

many tips to help to affirm this,

:

01:10:18,881 --> 01:10:21,371

something that's a part of

our culture already is games.

:

01:10:22,646 --> 01:10:27,086

So playing games together, if we wanna

bring the tech into it, this could be like

:

01:10:27,086 --> 01:10:30,116

heads up on your phone or board games.

:

01:10:30,146 --> 01:10:33,086

I found out one of my colleagues, they

actually play a board game while they

:

01:10:33,086 --> 01:10:34,706

eat dinner, which I never heard of.

:

01:10:34,706 --> 01:10:36,536

I, we do it after, right?

:

01:10:36,566 --> 01:10:39,476

But they play a game while they

eat, which is oh, that's dope.

:

01:10:39,926 --> 01:10:42,926

and so it's just finding those

things, getting everybody

:

01:10:42,926 --> 01:10:44,966

involved and making it fun

:

01:10:45,643 --> 01:10:45,644

Dr. Diana Hill:

:

01:10:45,644 --> 01:10:45,943

Okay.

:

01:10:45,943 --> 01:10:50,473

So we started our

conversation about your own.

:

01:10:51,208 --> 01:10:55,738

Health crisis and how it led

you to exploring everything

:

01:10:55,738 --> 01:10:57,478

from sleep to nutrition.

:

01:10:57,478 --> 01:11:01,468

And just to sum up what, some of the

tips that you gave us, some of the

:

01:11:01,798 --> 01:11:04,408

tools that you gave us is around sleep.

:

01:11:04,678 --> 01:11:07,438

is starting to just begin with a schedule.

:

01:11:08,008 --> 01:11:10,978

Just get yourself on a schedule

like you were in third grade.

:

01:11:10,978 --> 01:11:13,618

If you had a schedule and you were in

third grade, school ended a certain

:

01:11:13,618 --> 01:11:16,648

time and it started a certain time so

you can put a schedule into your sleep.

:

01:11:16,648 --> 01:11:19,138

And that routine that was so

beneficial to you with your grandma.

:

01:11:19,588 --> 01:11:20,818

Our nervous system wants it.

:

01:11:21,538 --> 01:11:26,668

Creating a sleep sanctuary with

sound and darkness and coldness and

:

01:11:27,118 --> 01:11:29,068

yummy pajamas or whatever it is.

:

01:11:29,788 --> 01:11:32,308

And then putting the phone.

:

01:11:33,043 --> 01:11:36,463

Away somehow not being on the

phone, but finding other things

:

01:11:36,463 --> 01:11:38,083

to wind you down at night.

:

01:11:38,443 --> 01:11:42,853

And then we talked about how these

different nutrients, some of the go-tos

:

01:11:42,853 --> 01:11:47,353

that people can start to think about in

terms of food-based go-tos of vitamin C.

:

01:11:47,563 --> 01:11:51,973

You mentioned omega threes, you

mentioned magnesium, spirulina.

:

01:11:52,452 --> 01:11:57,463

And then how that spreads, like

getting into this better nutrition is

:

01:11:57,463 --> 01:12:02,683

also related to getting into routines

and connection with our family.

:

01:12:02,713 --> 01:12:05,563

So it's about this whole

system that we're in, right?

:

01:12:05,563 --> 01:12:09,553

Not just the micronutrient or the

macronutrient, but the big nutrient

:

01:12:09,823 --> 01:12:12,013

of community and connection.

:

01:12:12,973 --> 01:12:15,463

And those are, that's how your books go.

:

01:12:15,643 --> 01:12:17,323

that's the storyline.

:

01:12:17,353 --> 01:12:22,213

If you wanna go check out Sleep Smarter,

eat Smarter, and then Eat Smarter Family

:

01:12:22,213 --> 01:12:25,363

Cookbook, you'll, see that thread.

:

01:12:25,423 --> 01:12:29,773

And I, love all of 'em and,

appreciate you just it.

:

01:12:30,508 --> 01:12:34,588

Again, fire hose Shawn Stevenson, because

you've done this work for yourself,

:

01:12:34,588 --> 01:12:41,368

and obviously part of your genius is,

figuring it out to the, very, like

:

01:12:41,998 --> 01:12:46,558

minuscule, research based level, but

then applying it in a very, as you

:

01:12:46,558 --> 01:12:47,848

said, the beginning, relatable way.

:

01:12:48,178 --> 01:12:48,327

Yeah.

:

01:12:48,327 --> 01:12:49,168

So appreciate that.

:

01:12:49,348 --> 01:12:49,858

Shawn Stevenson: Of course.

:

01:12:49,858 --> 01:12:50,548

It's my honor.

:

01:12:50,998 --> 01:12:51,598

It's my honor.

:

01:12:51,898 --> 01:12:51,899

Dr. Diana Hill:

:

01:12:51,899 --> 01:12:55,168

And for folks that want, obviously the

Model Health show, people can find you

:

01:12:55,168 --> 01:12:58,648

there, but are there things that you're

up to if people wanna find you and Yeah.

:

01:12:58,708 --> 01:12:59,368

Learn more from you?

:

01:12:59,698 --> 01:13:01,978

Shawn Stevenson: if you want

to a hot firefighter to come

:

01:13:01,978 --> 01:13:02,848

with the, no, I'm sorry.

:

01:13:03,843 --> 01:13:05,758

Magic, magic Mike, Yeah.

:

01:13:06,538 --> 01:13:10,498

but yeah, where you're listening to

this podcast, you can find my show,

:

01:13:10,498 --> 01:13:11,848

it's called the Model Health Show.

:

01:13:12,388 --> 01:13:15,478

And yeah, it's a incredible resource.

:

01:13:15,748 --> 01:13:18,208

just click play whatever there.

:

01:13:18,358 --> 01:13:23,878

We've addressed masterclasses,

we created masterclasses on.

:

01:13:24,358 --> 01:13:26,758

Pretty much every health subject

matter that you can name.

:

01:13:27,327 --> 01:13:31,768

And I'm grateful to say that even

in Missouri, after one year of doing

:

01:13:31,768 --> 01:13:34,618

the show, it became the number one

health podcast in the United States.

:

01:13:35,098 --> 01:13:36,748

And it's kinda like billboard charts.

:

01:13:36,748 --> 01:13:41,188

But we've been number one for,

hundreds of times, hundreds of

:

01:13:41,188 --> 01:13:41,189

Dr. Diana Hill:

:

01:13:41,189 --> 01:13:44,968

Shawn has a masterclass on water

that will change your life.

:

01:13:46,318 --> 01:13:46,858

Water.

:

01:13:46,863 --> 01:13:47,073

Yeah,

:

01:13:48,568 --> 01:13:49,077

Shawn Stevenson: go Listen.

:

01:13:49,348 --> 01:13:52,433

It was one of our most downloaded

episodes for sure, but now it's so good.

:

01:13:52,678 --> 01:13:54,327

It's changed the culture,

structured water.

:

01:13:54,448 --> 01:13:55,678

It's changed the culture,

:

01:13:56,068 --> 01:13:56,068

Dr. Diana Hill:

:

01:13:56,068 --> 01:13:56,458

Yeah.

:

01:13:57,327 --> 01:13:57,958

yeah.

:

01:13:58,048 --> 01:14:02,068

It changed our whole family world

around water and our reverse.

:

01:14:02,068 --> 01:14:02,577

I was talking

:

01:14:02,577 --> 01:14:05,577

Shawn Stevenson: about microplastics

and endocrine disruptors and water.

:

01:14:05,577 --> 01:14:07,448

You're always 10 years ahead,

literally like 15 years ago.

:

01:14:07,452 --> 01:14:08,083

You're 10 years ahead.

:

01:14:08,338 --> 01:14:11,218

I've got a YouTube video

that it's my first video.

:

01:14:11,823 --> 01:14:14,943

I think it was 16 years ago now.

:

01:14:15,573 --> 01:14:18,603

And it's, I'm talking about stuff

that people are talking about.

:

01:14:18,913 --> 01:14:18,914

Dr. Diana Hill:

:

01:14:18,914 --> 01:14:20,223

So, you make me 10 years ahead.

:

01:14:20,223 --> 01:14:22,713

This is the secret for folks

that listen to me about my

:

01:14:22,713 --> 01:14:24,183

health suggestions or see me do.

:

01:14:24,183 --> 01:14:26,952

It's 'cause I'm listening

to Shawn Stevenson, Katy

:

01:14:26,973 --> 01:14:28,293

Bowman's 10 years ahead too.

:

01:14:28,713 --> 01:14:34,923

Yeah, so get in because you know why

the research is always 10 years ahead.

:

01:14:34,923 --> 01:14:37,263

So if you're actually reading

the research, you will

:

01:14:37,263 --> 01:14:38,283

always be 10 years ahead.

:

01:14:38,283 --> 01:14:40,143

It takes 10 years for it to

get to the general public.

:

01:14:40,143 --> 01:14:40,503

That's right.

:

01:14:40,503 --> 01:14:40,633

That's right.

:

01:14:40,633 --> 01:14:40,643

Yeah.

:

01:14:40,643 --> 01:14:41,308

That's why you're so on top of

:

01:14:41,308 --> 01:14:41,388

Shawn Stevenson: things.

:

01:14:41,448 --> 01:14:43,263

So what's coming, just

for everybody know Yeah.

:

01:14:43,263 --> 01:14:43,713

What is coming?

:

01:14:43,713 --> 01:14:44,733

Circadian medicine.

:

01:14:44,793 --> 01:14:45,153

Yeah.

:

01:14:45,153 --> 01:14:47,673

Circadian medicine is one

of the biggest things.

:

01:14:47,853 --> 01:14:50,763

It's gonna be impactful and this

is whether you're, what time you're

:

01:14:50,763 --> 01:14:55,143

taking your supplements, medications,

what time you're exercising.

:

01:14:55,623 --> 01:15:00,093

We're gonna get so deep in the woods

on that coming in the next 10 years.

:

01:15:00,873 --> 01:15:03,993

And obviously this biological,

aging conversation Yeah.

:

01:15:04,563 --> 01:15:07,263

is so big and there's

so many facets to it.

:

01:15:07,443 --> 01:15:10,053

We could, did, a masterclass

on what we know today that are.

:

01:15:10,068 --> 01:15:13,158

Proven to slow your biological aging down.

:

01:15:13,938 --> 01:15:18,408

so those are just a couple of the big

things that are still to come in, kind

:

01:15:18,408 --> 01:15:19,848

of public awareness and education.

:

01:15:20,568 --> 01:15:20,568

Dr. Diana Hill:

:

01:15:20,568 --> 01:15:22,518

And the one, the not one size fits all.

:

01:15:22,518 --> 01:15:23,718

Very individualized.

:

01:15:23,718 --> 01:15:23,808

Yes.

:

01:15:23,952 --> 01:15:24,033

Medicine.

:

01:15:24,033 --> 01:15:24,113

Yes.

:

01:15:24,118 --> 01:15:24,588

Personalized.

:

01:15:24,588 --> 01:15:25,128

Personalized.

:

01:15:25,128 --> 01:15:26,388

That's happening in psychology too.

:

01:15:26,388 --> 01:15:26,658

Absolutely.

:

01:15:26,658 --> 01:15:28,248

We're like, mindfulness

isn't good for everybody.

:

01:15:28,518 --> 01:15:30,168

Self-compassion isn't good for everybody.

:

01:15:30,168 --> 01:15:30,228

Yeah.

:

01:15:30,588 --> 01:15:32,508

Gratitude doesn't work for everybody.

:

01:15:32,508 --> 01:15:32,568

Yeah.

:

01:15:32,718 --> 01:15:37,248

So you have to personalize it based on,

tracking yourself and what works for you.

:

01:15:37,248 --> 01:15:37,308

Yeah.

:

01:15:37,338 --> 01:15:38,688

Which is about all this stuff.

:

01:15:38,688 --> 01:15:41,148

So try some of these things out,

personalize it, see what works for

:

01:15:41,148 --> 01:15:44,508

you, and go listen to Shawn Stevenson

on the Model Health Show, and you'll

:

01:15:44,508 --> 01:15:46,608

be 10 years ahead of everything.

:

01:15:46,728 --> 01:15:47,178

Thank you.

:

01:15:47,538 --> 01:15:48,048

Shawn Stevenson: Thank you.

:

01:15:52,193 --> 01:15:52,195

/ Dr. Diana Hill:

:

01:15:52,195 --> 01:15:56,094

Thank you so much for listening to this

episode of the Wise Effort podcast.

:

01:15:56,274 --> 01:15:59,424

Wise effort is about you taking

your energy and putting it in the

:

01:15:59,424 --> 01:16:00,984

places that matter most to you.

:

01:16:01,464 --> 01:16:05,544

And when you do so you'll get to savor

the good of your life along the way.

:

01:16:06,684 --> 01:16:08,754

If you would like to become

a member of the Wise Effort

:

01:16:08,754 --> 01:16:11,634

podcast, go to wise effort.com.

:

01:16:12,204 --> 01:16:14,844

And if you liked this episode and it

would be helpful to somebody, please

:

01:16:14,844 --> 01:16:16,804

leave a review over at Podchaser.

:

01:16:16,874 --> 01:16:20,684

I would like to thank my team, my

partner, in all things, including

:

01:16:20,684 --> 01:16:22,574

the producer of this podcast, Craig.

:

01:16:23,114 --> 01:16:25,064

Ashley Hiatt, the podcast manager.

:

01:16:25,334 --> 01:16:28,134

And thank you to Ben Gould at

Bell and Branch for our music.

:

01:16:28,764 --> 01:16:31,943

This podcast is for informational

and entertainment purposes only.

:

01:16:31,994 --> 01:16:34,874

And it's not meant to be a substitute

for mental health treatments.

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Gain the wisdom and skills to help you put your energy into the life you want to live. I’m ready to help you get there.

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    About the Podcast

    Wise Effort
    The Science and Practice of Putting Your Energy Where It Matters Most
    Wise Effort with Dr. Diana Hill is a show about how to live wisely.

    You’ll learn how to put your energy into places that matter most to you while making a difference in the world.

    This show is for you if:
    ...you’re a high achiever feeling burned out from tasks that don’t matter.
    ...you want to invest your energy in fulfilling and sustainable ways.
    ...you seek holistic living without the pressure of a rigid wellness checklist.
    ...you care about your physical, mental, emotional, and spiritual health.
    ...you appreciate science but are open to exploring spirituality and contemplative practices.
    ...you have an open, beginner’s mind.
    ...you believe there’s a better way to live and are ready to apply your wisdom.

    We don’t have to burn ourselves out or engage in things that are not worth it. We can put our energy where it matters most and savor the good along the way.

    Join us at the Wise Effort Show!

    About your host

    Profile picture for Diana Hill

    Diana Hill

    Diana Hill, PhD is a clinical psychologist, international trainer and sought-out speaker on Acceptance and Commitment Therapy (ACT) and compassion. Host of the podcast Wise Effort with Dr. Diana Hill and author of The Self-Compassion Daily Journal, The ACT Daily Journal, and the upcoming book Wise Effort, Diana works with organizations and individuals to develop psychological flexibility so that they can grow fulfilling and impactful lives.

    Integrating her over 20 years of meditation experience with yoga and psychological training, Diana guest teaches at InsightLA, Blue Spirit Costa Rica, PESI, Praxis Continuing Education, Yoga Soup and Insight Timer Meditation. She is on the board for the Institute for Better Health, and blogs for Psychology Today and Mindful.org. Diana practices what she preaches in her daily life as a mom of two boys and bee guardian. Go to drdianahill.com or her channels on Instagram, Facebook, Twitter, YouTube (@drdianahill) to learn more.