Controversial Thoughts: My Nighttime Routine

Sleep is business. Plain and simple.
Other than optimizing my food, there is nothing I have found to be more beneficial to my performance every day than optimizing my sleep.
This means I don't mess around with these tenets...
Light on my skin and eyes and grounding (usually through surfing) first thing in the am...
I don't wear sunglasses, ever. I also don't wear contacts in my eyes during the day.
10 hour feeding window, strictly adhered to. First bite of food 630am, last bite at 430pm. You know what I eat: #Animalbased
Red light in the house at night, all of them. Yes I am a lizard. All devices red screens after dark (Iris, etc). Firelight if I can.
No electronics 1 hour before bed. Read a book, meditate, etc.. I do not watch TV. Ever.
Cool dark room, cooling pad on bed, consistent bedtime (845-915pm).
What does your nighttime routine look like?
#theremembering

[@yew6981]

It's crazy how living an evolutionary compatible and healthy life in today's modern world can make you "boring" by society's standards.

[@christinak.2984]

Excellent podcast! Love your thoughts! Love that you said sleep is business! I'm right there with you going barefoot outside first thing in the morning even when it's 37° out. 💜🌅🌊

[@luzmarkley4353]

This was soo dang good! Thank you for sharing

[@AnettBuble]

Awesome summary and reminder! Funny how having kids “reteached” me all this since kids function best if you do all these and have an actual routine with them. Interesting to see that many times parents/adult dont apply these basics on themselves though!

[@anastrawberry8047]

I almost wrote “I hate you” listening to the beginning of your video... because the sun doesn’t come out until 8:21 AM where I live!!!!! (as 10 oct). I wake up in the dark. Grounding? I live in apartment in the center of a big European capital...No parks around. So, no, of course I don’t hate you. It has nothing to do with you. ❤️ love to everyone that doesn’t live in their ideal situation (yet)

[@Barsimea]

Thank you! Yes, it feels good sleeping at night.

[@jacobwebb2308]

This is great! I love your idea on red lights and screen adjustment

[@alpha.0]

Another spectacular video, I really like the latest videos,

[@sesamefrederick6618]

Thanks for sharing.. I go outside early as well, barefootin'. By the way, I use red light bulbs, too in my home. SLEEP IS BUSINESS......................................... from the Ozarks, USA

[@Ruktiet]

Great advice, yet again. Thanks for sharing.

[@artrun53]

I really like the idea of going outside barefoot upon waking. I am going to start trying this.I have struggled with sleep for many years (nearly 15), especially after my first pregnancy...it's been better as I supplement rotationally with some natural herbs, teas, and cbd (the non thc), but how wonderful it would be to not rely so heavily upon these, as I can't say they work 100% of the time either (as in my opinion most things do work sometimes for some people). I appreciate your channel and the work you do. I have been learning quite a bit. Thank you!

[@raymondspagnuolo8222]

Hello Paul! Thank you for your post.

[@RobertWadlow292]

Good routine and video. I use a red light bulb in a side table lamp at night and use both the night light setting on my computer and night mode which turns the pages black which seems to help. Great bulb with wavelength and brightness-adjusting settings. Bought it from the company True Dark if anybody's interested in buying one. I'm not affiliated with the company in any way I also have a hot shower about 2 hours before sleep as it seems to have a relaxation effect and promotes sleep onset

[@vannawhitesbabbydaddy9390]

God Bless You Brother!!! 👍👍👍👍👍👍👏👏👏👏👏👏👏

[@gerrymcintosh4477]

You set an excellent example Dr. Paul, you look fantastic. I always learn so much from your podcasts. I can’t thank you enough for sharing. 😄🇨🇦🍁🎃💝🥩🥩🥩

[@DKwon-gb5bm]

Loved, “When Breath Becomes Air”

[@markfox3083]

so much great advice

[@LaserChair]

I am currently struggling with my insomnia which had gotten a lot worse again. Your video is a perfect timing and a godsend to me right now. I think the cooling pad might help me. I sometimes notice that I'm too hot in the middle of the night.

[@96SL]

What helped me was trying to release the stress that comes with worrying about sleep, it sounds too simple, but just try and not think about your sleep and routine anything at all. And you will be surprised when it suddenly appears

[@sean9820]

Use a fan at night. Listen to a pod or something on a timer every night to build a routine. Keep your room dark or use a eye cover.

[@rafski-travels-1984]

No such thing as insomnia it’s just the schedule we work that restricts us. You go to sleep whenever you feel tired. Actually all this routine talk actually stresses people and some people are predisposed to anxiety.

[@surfboarding5058]

@@rafski-travels-1984 exactly insomnia only exists in slavery

[@rafski-travels-1984]

@@surfboarding5058 : yeah depending on your sensitivity to anxiety it can trigger a fear response, fight or flight, meaning you dread the schedule and are stressed by it. If you go to sleep when you are tired, let’s say at 2 am you still get up for work around 7 am so that’s 5 hours. You keep that constant then after a couple of weeks try to go earlier by 15 minutes, keep pushing it earlier over the next few weeks then before you know it you will reset to a good habit determined on tiredness and not on expected or forcing schedule. Sure you will be tired during the day but you just soldier through for a month or two gradually pushing for a slightly easier time each week onwards.

[@andrewfrechen8296]

When Breath Becomes Air is phenomenal, I hope you enjoy the read!

[@mghaderyan]

all of them are very good practices

[@mattlm64]

I use smart LED bulbs that turn to a lower colour temperature and brightness at night. Pure red makes objects much harder to discern as you lose all ability to distinguish colour so I prefer a candlelight colour.

[@Ela-yz8gi]

Do you have a list anywhere of all the tools you use to optimize your sleep? Thanks for the info Dr. Saladino!

[@LetsBakeNow]

Magnesium supplement at night is also beneficial

[@livn4JC]

Good info!

[@sheldonhendrix1983]

You are the ultimate biohacker, Paul!

[@mtgoxwall]

Fantastic info as always. I see some salty ones in your comments, they would benefit from putting your advice to work in their lives.

[@jlgalleryfineart559]

I’m thinking of moving to Costa Rica. I follow your woe. Which part of Costa Rica do you suggest living

[@Snapkrackpop]

Would the vision correction contacts work on someone with ehlers danlos syndrome hyper mobility type. My eyes just keep getting worse.

[@raymondspagnuolo8222]

It was very helpful

[@JYAN2852]

How is life in Costa Rica after they mandated the shots and vax pass?

[@roadopener]

Would love to know this also

[@ascendtoaesthetics]

when did they mandate that?

[@khairuleven]

He paid the nurse to fake it 😂

[@JYAN2852]

Latest update kzbin.info/www/bejne/mHSoYYFqd86BndE

[@JYAN2852]

@@khairuleven He's a doctor couldnt he just poke himself with saline and give himself a card?

[@marciafoot]

Which red light bulbs do you recommend? Can they simply be red tinted or only emit red light wavelength?

[@preciousjames]

great one Paul! this is very helpful and I’m going to give them a try! Mahalo nui🤙🏼

[@jessicakitteh]

Showing before bed and drinking warm chicken broth or milk helps me sleep Some times i even message my face,neck and chest with oil and it feels great and helps me relax

[@raymondspagnuolo8222]

Upon second listen, two questions. What time do you get up and why incandescent bulbs for the red lightbulbs?

[@D8099.]

How far do you take GROUNDING and EMF’s ?? I personally have grounded my sheets to a 12 foot rod outside. I rewired all electrical wiring just in bedrm and put them all inside conduit that is grounded. I grounded my ceiling fan because I know motors are massive emf fields. But I need the fan. WiFi is on a timer. There are neighborhood powerlines about 80-100 feet away. So now I may either do the whole bedroom in emf paint. Or rip drywall down again and staple metal screen to studs and make a faraday cage behind the drywall.

[@gregmau7557]

In Oregon the sun rises a bit later in the winter and it's throwing my sleep off!

[@Clemen79]

Thanks for the presentation! Btw how many hours do you sleep or what time do you usually get out of bed?

[@discardedgranny9475]

If I even walk near any type of fruit or honey, my blood sugar goes up, my Inflammatory issues go wack-o & my edema goes off the charts. I can only tolerate carnivore, some types of dairy, eggs & cooked cruciferous veggies. We are all unique creatures & I happen to be unable to join the fruit & honey club.

[@ascendtoaesthetics]

cut out/eliminate the vegetables.

[@khairuleven]

U do u baby

[@nickstert7437]

There was an AstraZenica ad for cholesterol management on this video…… waste of money for them

[@ghipsandrew]

Hey Paul, Your stuff is great. I love your experimental approach when it comes to diet. I'd like to try some of your supplements but I'm from Romania - do you know of any European counterparts that offer quality dessicated organs ? It's a shame you only deliver in Canada/USA. Thank you for spreading your knowledge and findings.

[@mudpieskateboards580]

balkan brother do not fret we are from different claw you dont need pauls pills just go to you local butcher get either kidney or liver dehydrate in oven for at least 24 hour then put in blender and vuala or you can try cooking the organs like us normal slavs it up to you but the nutrients re more bioavailable because of the fats

[@ghipsandrew]

@@mudpieskateboards580 huh, that doesn't sound too complicated. I have already rendered my own tallow and it makes for great steaks and eggs.

[@zippo_muk9254]

*Can you talk about hair and oral health* (particularly teeth and gums)?* What toothbrush and toothpaste. What hair products? Per week I’m having 600g strawberries and 2-3 lemon juices for vitamin C. I have Ehlers Danlos Syndrome so need more vitamin C.

[@annieledbetter8145]

YES would love a video on oral hygiene, I’m week 3 carnivore for a reset and my tartar is coming off, woohoo!

[@collad1000]

Could you share a link or spelling of the contacts you use at night? Thank you!

[@TkSebastian]

Ortho k contacts

[@kriswtls]

I do red light too. Whole house red light!

[@richardoswald4301]

when did you leave Texas/USA?

[@SandyCheeks63564]

I never heard of those special contact lenses what a great idea! That sounds like an actual product that someone my profit off of, why isn’t this mass marketed to the public? I also takeoff my glasses whenever I’m outside, luckily I mainly need them for reading and the computer, so I basically have them on the entire time I’m indoors, but I do want some of that full spectrum sun rays for my eyes

[@booch326]

What "red light" brand would you recommend, Paul?

[@juanpabloestua3368]

What do you think of cold showers ? Or warm are fine

[@Jesse_fitz]

Any recommendations for someone like me that lives in western, PA? Regarding the lack of consistent sunlight ?

[@anastrawberry8047]

Hello. I am with you,... but I see he didn’t give you any recommendations...

[@michaelvarney.]

Wait what? Papaya? Banana? (Looks at my copy of The Carnivore Code...)

[@ianmckee_84]

What type of red light bulb should I buy?

[@leoniejanna616]

Could you maybe share some tips how to eat and mingle with other people? I found it really hard sometimes and I just eat what I get served, cause I don’t want to be rude, I try to pick out of it what I can eat, but it just feels quite stressful. Do you have any tips. I also get a little bit scared when I eat the “wrong” foods. I would love to be more relaxt about it all.

[@leonor8910]

Just state your ground sweetheart

[@leonor8910]

@The Complaining Channel the irony in your statement xD. Follow your own advice

[@leoniejanna616]

@@leonor8910 I am a bit confused about the comments now….

[@KorbyWaters]

When I go out with friends which is less than one night a week I just enjoy my time with them. And I stick as close as possible to my normal eating pattern

[@allyfrasier6306]

Hi Leonie. I can relate. Everyone's personal situation is different but can I ask, is it possible for you to prepare your own meals and still sit with everyone at the table? Depending upon what's served, you may also be able to adjust how you eat by keeping some appropriately prepared food's in a container that you routinely have alongside your dinner plate. Almost like condiments but far more substantial. If you include honey in your diet as Paul suggests for example, always have it right there. In time, this will become the expected and normal behavior. Having said this, in my personal situation, I began to realize that my personal health was far more important than whether or not other people felt comfortable. I started to see that they were uncomfortable with change and I happened to be upsetting the status quo. I explained clearly that although I truly enjoyed their food's, unfortunately it was not making me feel as healthy and as well as I could potentially feel. So, I was now intending to prepare my own meal's and I was happy to prepare for them as well if they let me know. IT DID NOT GO DOWN WELL AT ALL. People take food choices very personally and don't like to think you may believe your food choices are better than their's. I am surrounded by people eating breads, pastas, processed foods, vegetable oils and so on. I didn't suggest they should follow my food choices or suggest they were wrong. I simply said that way of eating is not right for me. And literally for month's I faced relentless criticism, ridicule and harsh comments. Every meal. Yes, it's unpleasant. But once you realize that the reason they're doing it is because you are causing them to look in the mirror and question their own food choices and that's an uncomfortable thing for them to do, then it's quite simple. You just go ahead with your own food, ignore the comments, recognize they're feeling vulnerable and uncomfortable. The very last time I was questioned about my food choices and WHY would I not simply return to eating normally like everyone else, I looked at this family member, squarely and directly in the face and said very sternly that I choose this way of eating "because I CHOOSE HEALTH"... and that was that. No more questions came, no more ridicule, no more explaining. But you must hold firm and strong and be resolute about it. You have to truly feel it and believe it yourself or you won't be strong enough to stop worrying about how other's feel. And I realized I never should have bothered to explain myself a thousand time's over. My story hadn't changed since day 1, they were just a broken record hoping I'd simply decide it was too hard to even bother. And guess what? If they DO truly care for your well being and see you're doing well and feeling healthy then they should be supportive of your efforts. Not critical. Because they should care enough to get over their own personal discomfort. Just don't criticise them for their food choices so you can help them still feel respected and not threatened, despite their AWFUL food choices. You truly just need to decide that you're WORTH it.

[@megan7985]

I wish I could make the whole house red at night. I can get away with the upstairs but the hubs would never be on board with doing the whole house 🙄.

[@bryanarenasorozco7956]

What are your thoughts on intermittent fasting? Do you recommend eating small meals over big meals?

[@jazzie634]

i personally would recommend that. your stomach is only really the size of your fist

[@NattyBulk24]

I can relate 😬

[@jss2889]

Wondering if there are any negatives of eating beef mince over more expensive cuts of meat? Im on a tough budget.

[@thehealer3969]

The histamine level is higher in mince, so if you are sensitive this might be a concern. Other than that, the nutrient profiles are pretty much the same. Mince can have varying fat percentages, usually noted on the package. Depending on your fat requirements you can select more or less fat. Also, you do not really want to be eating mince raw or severly undercooked, due to higher bacteria levels due to production methods, unless you buy the steaks yourself and make your own mince, then you should be fine with rare or medium rare. Beef is beef. Buy what you can afford. You won't regret it.

[@jss2889]

@@thehealer3969 thank for reply mate. Whats potential affects of histamines? Also the regular mince is better then lean mince i thought since its cheaper plus it has a bit more fat which is actually where the nutrients are?

[@zacharyswain7034]

do you take magnesium before bed or anything man?

[@laurenlouise12]

What cooling pad to do you use??

[@Daveattias]

What I do for a night of good sleep: - 16-20h fast - getting sunlight in the morning - 10 min light workout right after waking up - no junk food, only whole food - AC in the room - temperature around 17/19 degrees - Supplements: Magnesium Glyco + Zinc + D Vitamin + K2 Vitamin at night (to be more relaxed) - not drinking a lot of water past 3 pm (otherwise I tend to wake up for peeing) - self-massage: neck, back (rolling) - sex (:p): help to fall asleep - no coffee at all during the day: avoiding it makes my sleep deeper

[@catherineshaw1122]

I love sleeping in a cold room, almost like a meat locker, lol.

[@jbw18866]

Spot on

[@isabelburns9651]

I can’t find the iris app how do I get it?

[@faithopeloveful]

Is Costa Rica a safe place to live? Canadians are fleeing out of the country!

[@joshiepooh]

Is red LED light for evening time ok? I have the hue bulbs...

[@ryanray6215]

LED is the most horrible light , avoid it at all cost. Evenings , nights best light is from candles , oil lamps , fireplace .

[@D8099.]

I do everything you listed. But, how screwed am I if I’ve been using high dose melatonin and diphenhydramine the last 15 years? Should I blow my head off now? 😂 Or can I rebalance those? 5-htp?I’m male, 43 avg to good health. Good heart health.

[@marhee143g5]

Do you read in the red light? I find it difficult to read in the red lights.

[@jo-annecarnell5184]

iam doing carnivore, but can't switch off at night, what is the last meal at night, and what should I do if I am really hungry before bed.

[@aydnofastro-action1788]

Liver and eggs are high in choline and creates acetyl choline. Needed for sleep.

[@jo-annecarnell5184]

@@aydnofastro-action1788 thanks

[@catherineshaw1122]

For me, deep sleep comes via hydration, eating enough and having an appetiser sized snack an hour or so before bed, a dark room (have to use an eye mask as well), and no visible led lights. White noise helps me as well, too much noise in the big city. I'm very fair skinned but haven't used sunblock since the 90s, total garbage if I can be in the sun without it, anyone can, lol. I also need a room as cold as a meat locker, lol.

[@joalvarez6252]

For the white noise I use a box fan! Works wonders chiefess!

[@catherineshaw1122]

@@joalvarez6252 I use 2 air purifiers, but thank you. I think we all know that fans create white noise though, lol. Now I have that with a fan that cleans the air for me as well. Double win!

[@urielwong]

👍👍🙏

[@lisakiraly5856]

I love your routine …simply beautiful 🙏❤️🙏

[@lyricberlin]

lol yeah if I could surf and be near water, I'd be out every day as well.

[@Ruktiet]

“… if you walk by my house, you’re gonna think there’s a rave, or a lizzard cage or something”

[@demode2000]

I can’t find any red lights!

[@OIOnaut]

I moved to a separate room as my spouse did not put her mobile screen away. She has some post menopausal issues that reflect in difficulties to fall in sleep. That screen does not help a bit. I hated that extra light. She did snoar when we ate that bad SAD food, but that issue has faded as the food became better. I no longer suffer from stuffy nose as the time spent in cold sea and the small window that is open at nights makes breathing easy. Since I sleep on the earthed concrete floor the cool air flows over me niecely. Now I live in a room of my own. No more couples related SEX. I too have red lights and orange curtains. In Finland we have a long winter dark, but the neighborhood streets are all brightly lit. My futon is two Inch thin. No pillows but at the periphery of body, so my upper body flexibility is enhanced as I fold my arms under my neck ang head. This I picked up when Paul was with the Hadza ;)

[@LeParadoxHD]

I go sleep every day at 11:30 PM and take 3g of Glycine half hour before.

[@alexanderohanlon8825]

My question is, organs can't be that important right? Say you kill a buffalo with your group, back in the day, how often would you have got the organ meat? Don't get me wrong I eat it, but should we eat it in the amount we do?

[@nataliab5879]

There are a lot of different organs, so you get your share. I aim for a 6 oz serving weekly but that's me - a petite 5'3 female.

[@getdown8990]

You have your answer … eat it way less than muscle meat

[@lucasbrown895]

some vitamins that can help (e.g., GABA, l-theanine, magneisum glycinate, ashwaganda, Zinc).

[@eduardoaugustosilvestre724]

why costa rica ?

[@leonor8910]

Funny how people used to make fun of sun gazing...how tables have turned

[@rubensonorio8805]

@CarnivoreMD thanks for posting but as a 65 yo I struggled all my life with sleeping even so I tried all the biohackers. I think there're good sleepers and bad sleepers and so far nobody nows why. My wife 62 yo could take baths of blue light all night and take a coffee before bed and even so sleeps like a baby😅I think your boby is smart enough and somehow compensate for a bad night as I never have trouble to function properly 😇

[@blipblopride9024]

Do you turn off Wifi?

[@davidsjelin1739]

Jocko says to just sleep faster haha

[@mikieemiike3979]

Damn dude. I had terrible gastritis infections twice hospitalized from the carnivore diet. Lol im now catching wild quail on my property and eating fruits.

[@rafski-travels-1984]

I just go to sleep when I feel tired sometimes in the morning sometimes in the afternoon or in the evening, I am usually at my best in the evenings though. These routines put in place are just like a religion. If you become financially free then you are free to go to bed whenever you want. Exercise and sleep whenever you feel drawn to it. So many people suffer from insomnia because they live according to someone else’s routine and it stresses some folk.

[@rafski-travels-1984]

@@cat888 : haha you mean Mr Fords technocratic brainwashing, give me a break I’ve spent time with traditional communities in Kenya and Cambodia. What are the laws you refer to? The so called civilized world, there are plenty of cultures and nuances on this planet. People take naps, naps aren’t even allowed especially in Anglophone cultures, it’s an 888 split like a regiment designed during the Industrial Revolution. That’s systematic not organic it’s purely a configuration to suit modern economies. People in the west tend to muse and are involved in finances and work mainly.

[@clayed]

Paul leaves the red light on

[@matthewnovik4050]

no worries of melanoma?

[@bvoyelr]

I'm curious what the evolutionary basis is for sleeping in total darkness. I suppose many humans slept in caves or created shelters, but I feel like the vast majority of our history would have been spent sleeping under the stars -- and, notably -- the moonlight. Seems like a paradigm following that would have nighttime light levels that varied on a roughly monthly cycle. But I guess it's not important so long as you're able to sleep soundly and consistently!

[@catherineshaw1122]

Ayurveda actually teaches that moon bathing is deeply healing and soothing. I agree. That being said, we find we sleep more deeply with white noise and pure darkness.

[@gregmau7557]

When I retire I wanna move to costa rica 😂

[@roshan6423]

Hey doc, How about you make a playlist of all your controversial thoughts, it’ll be easier to find. Just sayin..

[@brandonyoung4910]

7:50 “Thummary”

[@aydnofastro-action1788]

It’s so ironic that it takes a certain amount of affluence to live like a caveman.

[@susannaashworth5348]

Exactly … and self absorption

[@torstrasburg8289]

@@susannaashworth5348 Snowflakeism

[@susannaashworth5348]

@@torstrasburg8289 Ive not heard that before - can you explain further - sounds good and probably should be self explanatory but …

[@susannaashworth5348]

@@torstrasburg8289 got it !

[@peterd5901]

Exactly this... How is 99.99% of the population supposed to live like this? What about all of my friends and family? When I go to their house for dinner, do I need to tell them they have to have all red-light after 430 and only grass-fed meat and they better not turn on the TV?

[@NemanjaGuitar]

Wait.. banana, papaya?

[@Mo-yj3wf]

You are ready for dr Jack Kruse…

[@sarawolverton5706]

Discipline is freedom. My favorite quote by Jocko. So applicable to just about everything

[@nestfulloflove]

I wish I could have a evening routine similar to this. With teenagers and their sports/activities and other life events not possible. But I do take advantage of my evenings at home.

[@SandyCheeks63564]

I was using an eye mask at bedtime for a while there and it worked great! I wasn’t waking up for the bathroom at all the whole night through. I just stopped because I have the terrible habit of binge watching at bedtime whatever show I’m into at the moment. Right now it’s Star Trek Enterprise.

[@Omiiification]

I feel like Paul knows too much for his own good

[@torstrasburg8289]

@The Complaining Channel He said, “I feel...”

[@Philly1958]

He clearly is not mentally well. In a year he will be wearing a tinfoil hat.

[@mtgoxwall]

Salty losers detected. Paul is the man and if you take even some of his advice you'll be better off for it.

[@nephiindustries]

I appreciate him sharing the knowledge

[@alexanderohanlon8825]

@@Philly1958 nothing wrong with that, who wants emfs frying your brain.

[@v6imlen]

All electronics off and all screens orange… wut?

[@bowtiedreynard9167]

Last hour all electronics off, before orange/blue light blocking glasses

[@marcusalexander6677]

This guy is nuts

[@felixthekate4800]

You're a very motivated fellow, when or if, do you have time for a girlfriend?

[@TheAdamzboyz]

Sex!? This really helps!

[@dondunn7]

Not a life achievable with small kids

[@kevinarthur4789]

As soon as he said 🍌 banana I stopped watching.

[@ascendtoaesthetics]

really?

[@kevinarthur4789]

@@ascendtoaesthetics Yeah because he supposed to be CARNIVORE and a banana don't have nothing to do with being CARNIVORE plus we trying to cut out all SUGARS. 👀

[@ascendtoaesthetics]

@@kevinarthur4789 have you cut out all plants?

[@kevinarthur4789]

@mloukhia Tell that to someone with insulin resistance 😆

[@kevinarthur4789]

@@ascendtoaesthetics Yes thirty two days ago and I feel like I'm in my twenties already, I turned fifty five this month. Alfred I'm telling you it's amazing.

[@BlackStar-ff2kn]

4:00 Who gives a fuk, people judge so much. Such an easy thing to do to improve health. Risk free