How to Get The Most From Your Sleep Cycle | Dan Pardi on Health Theory

This week’s guest on Health Theory is Dr. Dan Pardi. Dr. Pardi is a sleep specialist, the CEO of humanOS.me and helps people engineer healthier behaviors. In this episode he talks about how to optimize your behaviors for health, the importance of sleep, and why we get fat.
SHOW NOTES
How Dan's father's cancer inspired his career [01:22]
How to take over your behaviors [02:47]
The importance of sleep [08:07]
Daytime strategies to improve your sleep [12:19]
What your body fat is really up to [14:30]
The mechanisms that burn body fat [20:10]
What drives our food intake [23:56]
Why your decision making capabilities are diminished after a night of poor sleep [28:57]
The metabolic impacts of little sleep [32:23]
Why exercise may not have the effect on weight we thought it did [34:18]
How to lose 100 pounds [37:18]
The role of cold and heat exposure for our health [38:55]
Is GHB the perfect drug for Alzheimer's? [42:53]
FOLLOW DAN
WEBSITE: www.humanos.me/
INSTAGRAM: / danielpardi

[@robnelson9669]

I really love the timeline at the bottom of the screen. I wish the outline of a conversation was shown on every video I watch online. Thanks.

[@eddk6397]

7

[@felipegarciajr6981]

Totally agree rob!!!!

[@Unbricked]

Yah! It makes me anticipating more.

[@DreamsMeet]

Agreed!

[@leadimentoobrien1221]

Thank u 4 helping us.

[@osse1n]

*Sleep cycle was mystery to me, until I started to wake up and go to bed early. Now, I wake up before the alarm goes off and I feel very productive and energised throughout the day. Our bodies are conditioned to rise with the sun, with the morning light. All these talk shows and evening TV programs, have made us into sleep walking zombies. Sleep is very important, especially for creativity.*

[@lavieenrose7925]

Hey again. See you around Stefan Molyneux’s channel, Corey Wayne, Etc etc

[@WhyYoutubeWhy]

I am most creative at night though

[@OractheIII]

Im most creative at night- sorry but we are not all the same

[@sleepsmartsmashstress740]

Our bodies are NOT conditioned to rise with the sun, with the morning light. It is a myth

[@connectingthesciences4621]

heat loss to the environment is the main way our body burns energy and everyone just keeps themselves comfortable and this never exited before . like a Bear preparing for hibernation

[@auntiemichelleoutdoorsygir9909]

I am a registered polysomnography technologist, studying sleep for over 14 years. The study of sleep still fascinates me to no end. I am forty four years old, mother of 2 daughters and many say I appear in my mid 20's. I truly owe my energy and good health to tracking my sleep all these years, despite working the night shift. In fact, my patients are often floored at my age. But I also flip my night to day time schedule by means of doing extreme sports like snowboarding. I've been snowboarding for over 15 years. I get not only the needed exercise but sunshine/vitamin D. I travel all over the world and I am deeply fascinated by those who snowboard and ski well into their 80s and 90s. There's something to say about those who do cold sports. I would love to see the research on the correlation of outdoor winter sports on sleep -- is it similar to taking a cold shower? I also recently visited Finland and after a day of "shredding", I did hit the sauna. We also have to consider the concept of how the Finnish live -- less stressful life of playing in the cold outdoors, being family oriented (kids can follow their parents to the bars, etc). On the concept of getting adequate sleep -- please, please address sleep apnea and its cause whether is a more narrower airway due to more adipose tissue, larger tongue, or depressed jaw. Many try to sleep, go through every motion of getting to sleep but have "fragmented" sleep due to their anatomy. Please address these issues with their physician.

[@FreshPotential]

Yes please do share, what are your best tips for sleep after all these years of sleep tracking?

[@FoodShowFan]

Okay, I'm subscribing to you to find this fountain of youth. I am a cry baby when it comes to cold and extreme sports, but I want to save your icon so that I can become educated and motivated to turn my cycle around. Thank you for your insight!

[@sleepsmartsmashstress740]

sleep apnea impacts 50-60% of seniors and rising with obesity and COVID19 rough times ahead

[@isla4953]

Inspiring advice. Can feel your passion through your words and feel that you care for others. Thank you Michelle x

[@tomasgomez2126]

Hi, I am a 16 years old, all my life I forgot about how important sleeping is and I didnt take it seriously, this last year and A half I started lifting weights and a year ago I started noticing some changes on my sleep that are privating me of resting from training to training and living a normal life, I do normally wake up at midnight, I thought it was because of going to pee so I stopped drinking coffee, and drinking water past 7 PM, I always go to bed at 10PM and In these year there wasnt a day that I didnt woke up and sometimes I do it more than one time, and lately I cant sleep again from when I wake up, or it takes me 2 to 3 hours, I dont know what to do and in my country there isnt that type of studies, Im from Uruguay, what can I do? I started taking some medications but they got worse the situation, I mean a month ago I could sleep again after waking up but now I cant...

[@LifelongLearningwithScott]

Tom is one of the best interviewers I have ever seen! And this guest amazingly intelligent. The only thing he said that I didn't follow was the suggestion about the use of packaged food to help someone lose, say, 100 pounds,

[@alrightsky]

I just want you to know how much this (health theory) and impact theory has helped me in my journey to become a healthier and better me. As a very overweight person and "originally" very negative and selfdestructive mindset, finding videos like these that motivate me to change and little by little become a better me. Even if I can't take after and do everything everyone always suggests, these videos always give me at least ONE thing that I can live by or bring into my own life. Thank you so much and I'm excited for next week's videos.

[@ejt8573]

alrightsky cheering you on, bud

[@woonsian]

I trust that you'll have a better, healthier and happier life!

[@connectingthesciences4621]

heat loss to the environment is the main way our body burns energy and everyone just keeps themselves comfortable and this never exited before . kzbin.info/www/bejne/p2bbi2iImKuXj7c

[@Fran-rd1nl]

Thanks for this and for the rest of the videos Tom,you surely are making an impact on the world. Thanks to these incredible participants too!

[@ami7mina]

I see love and kindness in his eyes.

[@jjhustle78]

I so need to upgrade my sleep habits. As I get older, I realize how sleep deprived I am. Thanks for the interview, Tom!! 🔥🔥

[@shembeliever6095]

Thank you for this riveting interview! brilliantly presented as a microcosm of what holistic health actually is. Looking forward to hear and read more of Dan Pardi's research.

[@connectingthesciences4621]

heat loss to the environment is the main way our body burns energy and everyone just keeps themselves comfortable and this never exited before . kzbin.info/www/bejne/p2bbi2iImKuXj7c

[@worldtube82]

My favorite interview on this channel, every bit of it was interesting and informational. Thank you!

[@tiagocavalcante2854]

Very good episode! Thanks for sharing this Tom. Got a lot of knowledge from this one! It sure helped me on my journey!!

[@stephenodey5147]

Tom , Thank You for such knowledgeable guest in Dan ❤️

[@mizlagunesvary5077]

Great interview, Tom. Tanks guys for sharing valuable infos. Taking it in, digesting and will implement.

[@MrKhan-eb3bl]

Really needed this video Thank you Tom

[@kb81ccme15]

My mind wakes up before the alarm but I love that state between sleep and awake so much that I don't get out of bed and instead I do my morning meditation.

[@FoodShowFan]

Yes! I've only experienced it a few times and I'm trying to get back in that state. Any tips? I feel like it only worked when I used to wake/sleep to the sun cycle, but sometimes with work hours I'm not able to keep that schedule. Thanks!

[@hassengaddes1847]

Amazing!!! Thank a lot to share this knowledge. I tried to find this knowledge and you give and share it to us. I will do it. Thank you Tim and dan

[@govshrink]

Excellent talk thanks Dan & Tom!

[@suzykeleher2484]

Excellent! Thank you both! Just want to say, Jack La Lane was touting extremes in heat and cold on the body way back in the 1970’s, if not sooner. Wow! I remember taking ice dips and saunas after working out with my mom back in the day! It was amazing! I am so glad I listened. I am so loving your show!!!

[@carlosbecerra4189]

This was great, thank you!

[@PracticalInspiration]

Excellent video, the discussion on diet and it's influence on the body and mind are something that fascinates me.

[@singwings]

I love the useful show notes!

[@dmc8574]

I loved this conversation. I saw myself in all of it. Only applied knowledge is power. That is what I need to do!

[@tarikkhalfaoui2102]

Valuable info and a great guest!

[@marcelaperez6941]

Gracias Tom! this was amazing!

[@Lcgvt800N]

Tom, Can you do a program on neuropathy issues and how the body can overcome the damage and actually reverse nerve damage. Blood sugar issues are a major problem in US. Thank you. Really enjoy your interviews and the depth of knowledge of your guests. Thank you for your efforts.

[@kiteoma]

*Sleep is everything! I just can't 'Hustle Hard' and not get enough sleep, in the long run it'll wear me out. Productivity will go down massively... Good video, Tom!*

[@MrAMZ-ku8sj]

Awesome information . Thank you

[@mfahlers]

Another great guest.

[@deannjohnson9004]

WoW!... Awesome interview. So much information and wisdom that I had not been introduced to at any previous time, and that's very u usual! Thanks guys ‼️ 😀 ‼️

[@livechangechallenge]

Wow, what does this guy not know! Tom, you get the best guests! 🙌

[@aleph71]

Great!!! Thank you!

[@fizzakhimji1560]

Hi Tom absolutely love all that you do is it possible to bleep out the strong language words I watch your videos with my very little children and they absorb all the amazing stuff you all say .much love stay blessed

[@StanislavKozlovsk]

Thanks for introducing us to humanOS. I stumbled onto their site a couple of weeks ago and was very intrigued

[@geekyboytop]

This is such a great video! He made me wish that I was a doctor researching the human body!

[@FoodShowFan]

You still can! For fun :)

[@blakebin2422]

Grateful for you and all the guests you bring on Tom! Much love

[@felipegarciajr6981]

@tom bilyeu information timeline is wondeful and helps the understanding/learning process while watching video. Keep these videos coming! Furshure impacting and involving my life in a positive way. Love what your doing tom!

[@NintCondition]

Earlier this year I have started 2 things that have seemed to impact my quality of sleep. I started meditating and OMAD and I started meditating first and noticed little shifts right away. I used to sleep 8-10 hours a night and woke up EXHAUSTED and took naps throughout the day and never felt like it was enough. Now I get 4-6 hours a night and I no longer am able to take naps. I have energy all throughout the day and I am motivated to do things as where before I wanted to do nothing. This is so different from what I am used to being that I was that way for 36 years, now I am having to expand what I fill my day with since I truly do have so much more time.

[@builtdif5715]

Sounds like you were to restless to get any sleep, a good balance of relaxation & stimulation is key

[@builtdif5715]

Meditation allows your muscles to fully relax & unwind.. doing so before sleep actually helps speed up the time it takes to sleep.. Since most of the hours sleeping is getting your body to relax

[@Xzsxztreiii]

Tom is the man of ALL questions. Beautiful video

[@electronrecycler1072]

This guy's real sharp. Good one to add into the corner

[@raghavendraiyer8679]

This is what i needed

[@charlottebrowne7650]

Hurrah yes sleep, right food, exercise and being kind to ourselves. Learning about ourselves forever and never give up on ourselves 🧘🏽‍♀️❤️🙏🏼 Yes yes YES! I am sooo pleased to see you showing this. Thank you both of you! Kind regards Charli Browne 😊🌱🙏🏼🌱🧡

[@questionresearch8721]

I love this series about sleep.

[@Sbannmarie]

Dr. Pardi rocks.

[@patriciagreen7037]

This is one of my favourite podcasts on IT. So informative. It gets me excited about the future. Thanks!

[@purejoy2023]

Impact theory and health talks you have on these shows totally resonate with my excitement of knowledge in sourcing information that's straight up and thought provoking.. love it 🤗.. first keto, then about tricking your brain, no sugar and this All Rock.. your legendary and have amazingly clued up guess 😎😀😀 .. Thank you for sharing to expand into our daily life's forever a new 😍.. Cheers Kat

[@quintinspina4270]

Love the new décor Tom!

[@lytecyde]

My second most favourite show just aired!!! This was SO cool I need to comment out my euphoria, just leaving me LIGHTheaded from the cold shower!!!

[@tyanite1]

I can see the deep pain in him when he was talking about his dad not making a change and passing, given all the information his son provided him. I'm not a doctor or researcher, but I know that kind of pain. It's good that he did something with it in creating a pathway to change. It's probably time to let the pain go and let the legacy of the inspiration live on.

[@connectingthesciences4621]

heat loss to the environment is the main way our body burns energy and everyone just keeps themselves comfortable and this never exited before . kzbin.info/www/bejne/p2bbi2iImKuXj7c

[@HourningBlaze]

Need to study this video more. I struggle with being overweight and having sleep issues (sleep apnea) and its hard to get reliable information.

[@juliansestito4160]

Bro grab a cpap machine from amazing like 1000 bucks but it’ll change your world of sleep 🛌

[@TheGLOBEos]

AWESOME. As being a scientist this was a very inspiring talk for me. As a human being it was a great reminder what is important to unleash one's full potential. Thank you both for this! =)

[@arinanoor148]

Dan pardi ...he is really a great person... thank you Tom 😍😍 But this time..I have got many of the amazing concepts... regarding photoreceptor neuron have a link with fats adipose tissue!!!

[@lisacaprio6302]

Brilliant !

[@whatinterestsme3502]

Wow this guy is really knowledgeable! If you want to permanent change, you must understand WHY you are making changes to your lifestyle!

[@HunzaValleyVisions]

Agreed

[@sleepsmartsmashstress740]

Who is insane enough to make changes to your lifestyle! ?

[@scottstanfield3043]

It’s like Dan Pardi read my mind. Love this interview and only on the first section. #modernlongevitarian

[@182lamar]

This talk is truly fascinating. I had an idea this past summer to nurture my genome so that more proteins will be produced to break down fat (evolution). how I achieved this was that I was at a deficit three days out of the week, for one month while doing heavy HIIT Cardio. I am currently at the point where it is really hard to gain weight. I intermediate fasting to raise my ketone levels because Lipid combustion is way better for the efficiency of the brain. It is really cool to hear how the set point's plasticity is equivalent to our assimilated nutrients. The notion was true after all. I wonder how many more ideas are valid, I will be staying tuned!

[@CashMoneyMoore]

Dan pardi is a great educator, if you want a great science podcast I'd highly recommend his "Human OS"

[@aadiskywalker]

Interview Dan Pena!

[@MarkAlanEffinger]

*I love that Tom comes to the party with blue UGGs.* Great, inspired, actionable insights. Love these videos, and Tom's vision (check out his Comics. Very cool.)

[@linda_dc2379]

I love your channel....

[@TC-wc1uc]

Please interview dr jack kruse regarding his light water and magnetism topic... mind blowing

[@getstarted7168]

If Errol Flynn and Einstein had a kid it would be Dan Pardi. Ha! Bright and educated, well-spoken. Great guest Tom, we love your show. Thanks for all your hard work and dedication!!

[@nepamirskuzkameskovojomeli2396]

Einstein was a fraud.

[@philippegns]

Best health theory video I watched ! The guest had serious knowledge. The timeline at the bottom of the screen and the ability of tom to summarize help a lot in understanding. Awesome work ! Maybe you can add the link to find him in description of the video.

[@Chaz.hands.]

I would LOVE to try GHB!!!

[@angeleoness]

So much useful information in this interview! Thanks so much!

[@MetabenderLOL]

Watching this while losing sleep time.

[@bluebird3059]

I sleep 9hrs a night Work out 4.5hrs day and I lost 17kg in 6 months.

[@wairimudebor9964]

As a mom I barely sleep 3 hrs continuously 🤦🏾‍♀️ i don’t even remember how it feels to sleep all night 🤷🏾‍♀️

[@risingabovelife3996]

my deepest heart feelings go out to you. I don't have children, but I have neighbors above and to the sides that act like children and won't let me get proper sleep.

[@jainemiller2375]

I know it's tough when those children are small. I would advise you to grab sleep whenever you can....for instance - you nap when they nap. Believe me this stage passes very quickly. I blinked and mine were grown and gone.

[@micaelaharris859]

There are three authors on the book "Change or Die" which one do you recommend?

[@ajsmen007]

@Tom. Hey, how about changing the blue background to a different color so we can sleep better after watching your videos at night? ;-)

[@ramsbeek]

MichalA Has or watch it in the morning when the brain can make connections more easily and you will memory significantly increase 😏

[@NintCondition]

@MichalA I was just thinking the same thing!

[@chescarino]

this guy looks like he knows how to pardi

[@pkeggle4085]

As a kid I loved old black and white movies, and to me, this guy looks like he could be related to Errol Flynn, and star in Three Musketeers! 🤺

[@leadimentoobrien1221]

Too funny!

[@lialaie2214]

Hahaha

[@joellugo3490]

where can i purchase ghb?

[@BigPictureYT]

I lost 100 pounds by combining a Keto diet with alternate day fasting. Being in a state of ketosis made it really easy to fast for 34 hours between meals. I ate nutrient dense foods (fatty meats and greens with olive oil) within a two-hour window. As I lost weight, I was able to increase the intensity and duration of my exercise. And going to bed early at the same time each night made everything better.

[@limitless88]

Tom, I've been enjoying your content for almost a year now, during this time I have witnessed first hand how the show/channel has grown into what it is today, an invaluable resource for the betterment of humanity, in all aspects of life. Moreover, the production is bar none one the best I have ever seen online, looking at the set, the lightning, it is like watching the intricacies of a Swiss timepiece, marvelous. Your vision is on its way, keep going. 💜!

[@Zarghami]

*Sleep is the cousin of LIFE!*

[@360.Tapestry]

nas said the opposite lol

[@applejuice5635]

Kryptonite Well Nas didn't have very good sleeping habits, did he

[@cadiprajkarki]

Can we get these videos of yours in form of podcasts????

[@wyattt9820]

Question!❓🙋‍♂️ So where would someone like me go, to get a hold of some information about better sleep that I can impliment into my own life? 😴 Loved the video, ♥️ I took time and completed the Relationship Theory questionnaire with my beloved girlfriend and it was a great time 😊

[@4zembaii4]

Good idea ;-!)

[@FGPapi]

Littlefinger really has come a long way

[@trippytravels6645]

This comment 😂

[@bina6149]

Hi Tom! What about nightshift workers? How can I stay healthy without quitting my Job? Thanks

[@blackl1steddrums]

Bina I’m sure he would say to alter your schedule so that you get to sleep early enough to wake up naturally

[@thelthrythquezada8397]

I have pterygium(Suffers Eyes) and so I have to wear glasses, if not the UV starts to make my eyes itch. What do I do about that if I am to get sun?

[@sash93]

Where's the part that talks about walking in nature vs. in the city?

[@seed7542]

*Please Interview Andy Frisella*

[@nicolasraulpostica8868]

So, how to sleep better? Didnt understand anything. Im going to bed at 11pm and wake up at 6am. When I go to bed around 2am and wake up at 6am im more energized.

[@2LoLGaming]

The Definition of Success: Success is consistent daily small-actions that require discipline, knowledge, faith and hard work that lead to a series of exponential growth to ones career or personal life!

[@gezzapk]

Success is the progressive realisation of a worthy ideal.

[@thevantran148]

@@gezzapk you are right!

[@Fran-rd1nl]

The uncommon use of common knownledge

[@sagar7958]

How much deep sleep is necessary.?

[@iwnunn7999]

What do u do when dreaming is out of control??

[@dmc8574]

Yes I only discovered you 30 days ago. Onward......

[@AnthonyMonda]

Getting on a pre packaged meal plan is probably the least optimal thing you could ever do if you're trying to lose weight. It doesn't teach you anything at all about how weight loss actually works. And even though you may rapidly lose weight (if you follow it), the same person will have a ridiculously high chance at regaining the weight lost back. This was a great interview, but I really had a bone to pick with that one lol.

[@naujuj]

🙌yes-mustache!🙌

[@blackl1steddrums]

Ahh I see... sooo where can I get some GHB??

[@BreetaiZentradi]

I have metabolic syndrome and I am prediabetic. What are the two things that keep me on track. One is prep work, buying the right food, and taking some time to prep things. This helps when you are feeling lazy, and tired after a long day of work. No need to cheat, it is not hard to make dinner, there is something you can heat up or quickly cook. The second is testing my blood sugar twice a day. That metric helps. I test when I get up and before dinner. It is so much easier to make good choices when I think "ok I had a fasting blood sugar of 105 today, if I go out to McDonalds tonight, I will wake up tomorrow to blood sugar of 125. When I don't test, I eventually end up off track and eating poorly. The daily habit of checking blood sugar and having a metric the immediately tells me how I am doing on my dietary choices is often the biggest motivator to stay on track.

[@auntiemichelleoutdoorsygir9909]

I would recommend having an in lab sleep study.

[@auntiemichelleoutdoorsygir9909]

Do you have a thick neck over 17 inches? It sounds like you have sleep apnea.

[@BreetaiZentradi]

@@auntiemichelleoutdoorsygir9909 Yes, over 17. I do have sleep apnea and have only recently started using a CPAP. And anything you can tell me about or point me to on apnea and high FBS I would appreciate.

[@plaguedoct0r]

Videos like this make me sure that the whole world is profoundly unwell.

[@SiimLand]

I used to do polyphasic sleeping and slept 4 hours a day. After that, I learned to fall asleep really fast whenever I wanted. Probably because of the built-up sleep debt but it's a pretty handy skill.

[@wyattt9820]

Please make a how to guide Siim! It'd be really amazing if you did

[@vzslreverse50]

Siim Land I have seen you on comment section under many different self development Videos.. and i have to ask... Are you getting bettet after bunch of videos and time you take to watch them?

[@VishalRaoOnYouTube]

@@vzslreverse50 He has his own channel. Pretty good, check it out.

[@gritnation3313]

@Tom Bilyeu - I didn't catch you saying it in this interview, but i notice it in many; you gotta stop doggin on your intelligence k... you work out your brain more than most others and your determination and commitment to what set your mind too is a huge sign of how intelligent you truly are Your preparedness for each of your interviews is making you quite wise as well as raising your IQ. You wouldn't let anyone else call you unintelligent, so don't allow yourself to do it to you either.

[@BATHAM1000]

I am working but still I have to study for a better job ,so my sleep time is reduced . Earlier it was 6-7 hrs now it's 4-5 hrs . If I sleep I will not be able to complete my goals. Next day it will pile up. 😢

[@ZenModePhilosophy]

gnc sold GHB in the 90s.... Mind blown.. 43:28

[@karthikkancharla2259]

Tom please develop an app

[@ramsbeek]

Tom! For obesity and without long term health issues like increased carbodioxide in blood caused by keto diet (great for short term but instable for whole life diet), can you do a video about whole food plant based diet? By one of the world health experts like dr essenstyn, dr davis, mcdougnall, dr gregor. Keep it going great work Tom💪🏼👌🏼

[@nepamirskuzkameskovojomeli2396]

Plant based diet is the worst diet on the planet, And completely unsustainable, It will wreck your health in the long run. We are not Herbivores.

[@MsCaterific]

I literally fell asleep during this (due to migraine) oh the irony haha. Watching it again, for reals this time.

[@brendanborn2356]

Would love for Tom to interview an expert on Migraines

[@MsCaterific]

@@brendanborn2356 Yes! But discuss the unexplained migraines.

[@Bvoswag]

Me too LOL but without migraine

[@dknystylez]

Why is there never any research for shift workers? Or people who don't wake up or go to bed the same time every day?

[@BrunetteGiant]

POV: you’re watching this while trying to fall asleep