I suppose if using a trending term like ‘sleepmaxxing’ inspires motivation to rest, recover, and get better sleep is what it takes, then who am I to judge? 😆 Looks like I’d better update my dictionary! Great post.
Question for you — what if you have trouble with getting deep sleep? You eat well, workout during the day, have a good bedtime routine, but somehow it seems your mind keeps spinning and you feel semi-conscious all night long?
I love Dr. Jake's take on optimizing sleep hygiene, aka sleepmaxxing. If none of those things are improving sleep, it's time to adress other factors that impair sleep maintenance like menopause, sleep apnea, restless leg syndrome, alcohol and caffeine intake, insomnia, and even nutrient deficiencies. I wrote a 2-part series about this recently, here's the part about fixing sleep, including when is it time to see a sleep doctor: https://brainhealthkitchen.substack.com/p/the-best-brain-health-boost-in-2024
I really enjoy your content & loved this piece! I hope your surgery goes well. I see you post a lot about blue zones, and I was curious to see if you had any research or studies to look into about them?
Ah, interesting, thank you! I’m sure you’ve heard of Professor Newman’s work that somewhat complicates the picture, where he talks about potentially inaccurate demographic reporting in these areas that maybe have skewed age averages. In light of that, I am really compelled at the idea that maybe these people live lives with more longevity or even independence than most of the world (and apparently less Alzheimer’s)! Do you feel like this is the case?
This is a topic I’m super interested in and don’t know the most about, but I love learning from different perspectives and fields.
Yes he has written a few essays that call into question the validity of supercentenarians (those over 110) based on clerical errors in birth records. I believe these took off on Tik Tok and galvanized a movement that denies blue zone data. I don’t think this negates the large body of research on the longevity of these areas. Here’s a thoughtful and balanced piece about blue zone data and deniers by Dr. David Katz. https://www.linkedin.com/pulse/bluezones-bulldozers-david-l-katz-md-mph-z0yse?utm_source=share&utm_medium=member_ios&utm_campaign=share_via
Good luck with your surgery! And love the thoughts on sleepmaxxing. Blackout curtains have helped immensely in our house to get the right amount of sleep consistently.
I actually use a double set of regular blackout curtains we bought a while ago on Amazon. I'm not sure if the brand is as good when standing alone, but with the layers, it is very dark!
Hope your knee surgery goes smoothly. Was that related to an injury from jumping off the waterfalls in Costa Rica? 😱 Hope not and the retreat was relaxing. 🙏🏻
What a great list. I thought I was a big historical fiction reader but I see I have lots more books to look forward to! Amore Towles' Gentleman in Moscow is my favorite--I may listen to the audio (again!). Never saw the Crown, if you can believe that!
Historical fiction isn’t usually my lane but I cannot recommend The Frozen River, by Ariel Lawhon highly enough. It’s set in late 1700 Maine and inspired by the day book of real life midwife Martha Ballard (who is the subject of Louise Ulrich’s 1991 Pulitzer-prize winning biography of Ballard The Midwife’s Tale). The Frozen River is a wintry escape that will make you happy to stay inside reading.
Speedy recovery Annie! We recently watched In the Heart of the Sea-Netflix. Old movie, about the tale of Moby Dick. And enjoying the series Reservation Dogs on Hulu about a group of kids growing up on a reservation in Oklahoma. Funny and intermittently serious.
Ina Garten’s Memoir was a good read as well. Rest and heal!
Annie, pray all goes well and you heal quickly. Do your physical therapy and you will be up and about soon. You’re at the best place if in Colorado and hopefully a view of the mountains.
Unstoppable is a great movie on Prime. Quite motivating. All the best. Regina. I always enjoy your news letter!!
Annie, sending prayers and best wishes for your recovery! You will be focused on your PT I know!
I enjoyed Dr. Jake’s article - nice to read how we can help ourselves to get the best sleep without breaking the bank!
Your protein pancakes are a weekly feature here!
Thanks so much Suzanne! Yes, I really appreciate Jake's POV on sleep.
I suppose if using a trending term like ‘sleepmaxxing’ inspires motivation to rest, recover, and get better sleep is what it takes, then who am I to judge? 😆 Looks like I’d better update my dictionary! Great post.
Thank you Alice! I can't take credit for the term but I will definitely keep spreading awareness :)
You got to admit—sounds way better than “sleep hygiene”!
100%! I'll take sleepmaxxing any day!
Question for you — what if you have trouble with getting deep sleep? You eat well, workout during the day, have a good bedtime routine, but somehow it seems your mind keeps spinning and you feel semi-conscious all night long?
I love Dr. Jake's take on optimizing sleep hygiene, aka sleepmaxxing. If none of those things are improving sleep, it's time to adress other factors that impair sleep maintenance like menopause, sleep apnea, restless leg syndrome, alcohol and caffeine intake, insomnia, and even nutrient deficiencies. I wrote a 2-part series about this recently, here's the part about fixing sleep, including when is it time to see a sleep doctor: https://brainhealthkitchen.substack.com/p/the-best-brain-health-boost-in-2024
Great response Annie! Thank you
Thank you 😊
The movie 6 triple 8 is a great true story.
The book West with Giraffes is terrific. I had both knees replaced three years ago. First week is awful, after that it’s a worthwhile upward spiral!
Thanks Debbie!
Love this takeover! Sleep & brain health 🤝
Thank you Julie!!
Me too! Thanks Jake!!
I really enjoy your content & loved this piece! I hope your surgery goes well. I see you post a lot about blue zones, and I was curious to see if you had any research or studies to look into about them?
Hi Katy, thank you -- so kind of you! Yes, I wrote here about some of the most compelling studies looking at environment, epigenetics and Alzheimer's risk in places with blue zone features (like Southern Italy) https://brainhealthkitchen.substack.com/p/how-lifestyle-shapes-genetic-risk
Ah, interesting, thank you! I’m sure you’ve heard of Professor Newman’s work that somewhat complicates the picture, where he talks about potentially inaccurate demographic reporting in these areas that maybe have skewed age averages. In light of that, I am really compelled at the idea that maybe these people live lives with more longevity or even independence than most of the world (and apparently less Alzheimer’s)! Do you feel like this is the case?
This is a topic I’m super interested in and don’t know the most about, but I love learning from different perspectives and fields.
Yes he has written a few essays that call into question the validity of supercentenarians (those over 110) based on clerical errors in birth records. I believe these took off on Tik Tok and galvanized a movement that denies blue zone data. I don’t think this negates the large body of research on the longevity of these areas. Here’s a thoughtful and balanced piece about blue zone data and deniers by Dr. David Katz. https://www.linkedin.com/pulse/bluezones-bulldozers-david-l-katz-md-mph-z0yse?utm_source=share&utm_medium=member_ios&utm_campaign=share_via
Cool, I will check these out! Thank you for such an interesting discussion :-)
Good luck with your surgery! And love the thoughts on sleepmaxxing. Blackout curtains have helped immensely in our house to get the right amount of sleep consistently.
Darkness is so important! Would love to know your favorite blackout curtains.
I actually use a double set of regular blackout curtains we bought a while ago on Amazon. I'm not sure if the brand is as good when standing alone, but with the layers, it is very dark!
Ohh thats smart!
Thanks so much! Yes, I am a huge fan of the "sleep cave" as Jake puts it:)
Hope your knee surgery goes smoothly. Was that related to an injury from jumping off the waterfalls in Costa Rica? 😱 Hope not and the retreat was relaxing. 🙏🏻
Thanks Kevin! ACL tear unrelated to waterfalls:) Actually my symptoms greatly improved while in Costa Rica but it still torn.
Glad to hear symptoms improved, Annie. Get well soon!
Hopefully, back to sprinting soon! wishing you an easy recovery
Thanks Ellen!
Joining all your fans in wishing you effective surgery and a speedy recovery!
Thank you Nancy!!! You are so sweet.
Wishing you an easy and speedy recovery, Annie!! I’ll be sending you healing vibes and lots of love . ❤️🩹
Thanks Deb! I am accepting all healing vibes.
Hi Annie! Wishing you an uneventful and speedy recovery! You've got this!
I always felt that laughter during the post op period is some good medicine. Consider rewatching Liar Liar with Jim Carey and Meet the Parents.
Book recommendations: The Lincoln Highway by Amor Towles
Killers of the Flower Moon by David Grann
Karen Mcnamara 😘
So true Karen! I don't think I ever saw Liar Liar. thanks for the recs.
Praying for easy, effective surgery and quick thorough recovery🙏💛💛
Great older reads:
A Gentleman in Moscow - Amor Towles
The Women - Kristin Hanna
Red Notice - Bill Browder
And The Crown on Netflix is a great re-watch
Fun list here of the greatest historical fiction books: https://thegreatestbooks.org/the-greatest/historical-fiction/books/page/2
You’ve got this, Annie!🥰
What a great list. I thought I was a big historical fiction reader but I see I have lots more books to look forward to! Amore Towles' Gentleman in Moscow is my favorite--I may listen to the audio (again!). Never saw the Crown, if you can believe that!
Historical fiction isn’t usually my lane but I cannot recommend The Frozen River, by Ariel Lawhon highly enough. It’s set in late 1700 Maine and inspired by the day book of real life midwife Martha Ballard (who is the subject of Louise Ulrich’s 1991 Pulitzer-prize winning biography of Ballard The Midwife’s Tale). The Frozen River is a wintry escape that will make you happy to stay inside reading.
I just read Frozen River and totally loved it. Great writing, great story. Couldn’t put it down!
Speedy recovery Annie! We recently watched In the Heart of the Sea-Netflix. Old movie, about the tale of Moby Dick. And enjoying the series Reservation Dogs on Hulu about a group of kids growing up on a reservation in Oklahoma. Funny and intermittently serious.
Ina Garten’s Memoir was a good read as well. Rest and heal!
Hi Wendy! Thanks for these great recs. I may have to renew my Hulu subscription:)
Wishing you a speedy recovery Annie. 🙏
Thanks so much Robin:)
Annie, pray all goes well and you heal quickly. Do your physical therapy and you will be up and about soon. You’re at the best place if in Colorado and hopefully a view of the mountains.
Unstoppable is a great movie on Prime. Quite motivating. All the best. Regina. I always enjoy your news letter!!
Than you Regina---I will check out Unstoppable!