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Health & Fitness Redefined
Health and Fitness Redefined with Anthony Amen. Take a dive into the health world as we learn how to overcome adversity, depict fact vs fiction and see health & fitness in a whole new light.Fitness Is Medicine
Health & Fitness Redefined
Mastering Sleep Posture: Dr. Pete's Guide to Better Sleep and Spinal Health
Unlock the secrets to achieving restful sleep and improving your overall health with insights from Dr. Pete, a renowned exercise physiologist turned chiropractor and structural sleep specialist. Learn how he overcame chronic back pain and a severe herniated disc injury by mastering sleep posture, and how his journey led to the creation of specialized pillows that have revolutionized spinal health for countless patients. In this episode of Health & Fitness Redefined, Dr. Pete shares his expertise on the significance of body alignment and its profound impact on sleep quality.
Discover practical tips for transitioning from side sleeping to back sleeping and maintaining proper body alignment to foster a sense of safety for the subconscious brain. Dr. Pete offers actionable advice on using chest pressure, sleep masks, and other techniques to enhance your sleep environment. The episode also delves into the crucial role of good sleep habits for muscle recovery, weight management, mood stabilization, and cognitive health, emphasizing the importance of viewing sleep as the foundation of your day.
Explore the interconnectedness of various health issues through the lens of nervous system imbalances and structural alignment. Dr. Pete highlights the benefits of positioning the neck into extension, improving sleep quality, and maintaining a consistent sleep schedule. Learn how lifestyle factors like sunlight exposure and exercise influence sleep, and gain insights into practical sleep tips, such as using memory recall techniques and maintaining an open airway. Join us for a transformative discussion with Dr. Pete and take the first steps toward better sleep and improved health.
Hello and welcome to the HEPA Fitness Redefined. I'm your host, anthony Amen, and today we have another great episode for all of you. Today, all about living your day right so you can go to bed nice and tight. I just made that up. So, without further ado, let's welcome to the show, dr Pete. Pete, it's a pleasure to have you on today.
Speaker 2:Yeah, hey, man. Thanks, todd, Thanks for everything you do. When you are committed and you have a voice and you have an audience, you're super committed to making a difference in this world. So thank you for doing what you do, anthony.
Speaker 1:I appreciate it.
Speaker 2:we got almost five years strong doing the show wow, how many episodes over that time would you, would you uh gather?
Speaker 1:200, 250 somewhere in there, I don't know good for you, nice lose track. I lost track after five. I went one, two, three, four, five. I'm done that's good you know, they better say trainers can't, can't pass 10 so that's listen, man.
Speaker 2:That's fantastic. That's you gotta pat yourself on the back. You're making a difference and an impact.
Speaker 1:Good, for you. I appreciate that. Let's talk about you, though. So tell us a little bit about how you got involved in the exercise phys world, became a chiropractor, all that fun stuff.
Speaker 2:Yeah, so I've been an exercise physiologist and a kinesiologist. I always loved the study of the human body and how it moved, and then kind of transferred into the chiropractic industry and when I was in chiropractic I was seeing, you know, tens of thousands of different patients, helping them, you know, get out of neck pain, back pain. You know the whole scenario when you think about chiropractic and I'm, you know, hopping on people, adjusting them, adjusting them, and I always had back pain. So I'm trying to help people with back pain but I always had back pain. And as an exercise physiologist, I've always been into sports. I played rugby, I was mountain biking, rock climbing at the time, adjusting. So I just chalked up my back pain and shoulder problems and hip issues to you know what. I can help everybody else but I'm so athletic and I use my body so much, it's just my normal.
Speaker 2:Because I hurt myself when I was a kid and it wasn't until I finally I think it was 39 at the time, I'm 51, I herniated my disc. I herniated my L5 disc. I couldn't even. It was in a like kind of little bit of a mountain biking injury. I couldn't even move. My entire leg was numb. I had so much medication or morphine put into my arm. They asked my wife if I was a drug addict at the emergency room, because that's how much pain I was in and I'll never remember. I'll never forget it. I don't know if I'm ever going to practice again. I'm sitting there, I'm helping people with back pain and now I'm herniating my disc and I'm sitting in the frigging emergency room saying how the hell does it come to this? And I'm likeniated in my disc and I'm sitting in the frigging emergency room saying how the hell does it come to this? And I'm like no, I got to figure this out, I'm not having surgery.
Speaker 2:So I started reviewing x-rays. When I got out I couldn't practice, so I'm reviewing x-rays. So I reviewed at the time 3,000 x-rays and I'm like and I found a pattern. And the pattern was applying law saying that when your head comes forward, pick up a psoas major muscle spasm, and that psoas is the only muscle in the human body that attaches directly to a disc. So I'm like holy mackerel, when you have forward head posture, can it be causing all of these back problems that I've been seeing in my practice for the last, you know, 15 years? So I started rolling up towels.
Speaker 2:You know figuring, the only time I'm going to be able to correct my forward head posture would be at night when I slept. And I'm like the only because I have ADD and I love to curl up in a ball and sleep all snugly I'm like there's no way I'm going to be able to fix my neck that way. So I said the only way I can do it is sleeping on my back with something under my neck. So I stretch my neck back for eight hours a night and I am just a very competitive individual. So I just stuck myself into that position, went through all the pain that comes with it, went through all the discomfort in the sleepless nights.
Speaker 2:Next thing, you know, I'm like macro. I don't have any back pain. I haven't had back pain since I changed my sleeping position. So then I'm like, holy crap, can it be that easy? So then we started inventing a pillow, we started doing different things. I started working with sleeping position for my patients and then I saw other health-related issues go away because of them changing their sleeping position. So that is why I am now in the sleep industry.
Speaker 1:That's a full-rounded story, right? I feel like a lot of people get into their industry just from personal things and you're like, shit, I need to figure this out. And then you start getting involved and digging, digging, digging. And then you're like, oh wow, I'm starting to feel better myself. I wonder if I can help other people doing this.
Speaker 2:So I created an industry. I'm a structural sleep specialist. It didn't exist before, so that's kind of that's what it is.
Speaker 1:Who created that name?
Speaker 2:You know, If you want somebody to think about you one way, tell them how to think about you and then they'll stop thinking about you that way. And so I know structure and how the body, the biomechanics of how the body moves very, very well. And then, once you understand that the neurology runs, the structure and you're able to put all that together, you can look at people and tell them what's going wrong with them, and tell them how to sleep and why they're sleeping problems just based on neurology, physiology and how the body moves.
Speaker 1:I will say just to start with, kind of like your head forward with your lower back, I mean it makes sense.
Speaker 2:Yeah, I know a lot of people don't want to hear this on the show, but you probably should have paid attention during physics class if you hold a watermelon out here, which is, you know, your head's the weight of a bowling ball, does it take more energy to hold it there or hold it in here, close to you, close to your chest?
Speaker 2:so as your head comes out here, we're texting all day long and we're on computers. That physiology is going to adapt by doing this and it twists the spine and the twine spine twists and everybody comes in with lower back pain. But it's the body works completely opposite than building a house. When you build a house, you got to build a strong foundation and work up because gravity is always playing a role on that house. The body works completely opposite. It's called the writing reflex. Body posture adjusts to head position, so the body works from the top down. So everything biomechanically will translate all the way down to the feet due to forward head posture and neck degeneration.
Speaker 1:Yeah, I mean, look at your nerves, right. Your nerve signal comes from your brain, goes from there down through your spinal column and it starts going all the way down to your feet. Your toes are the last place to get a signal. So it just makes sense, just theoretically, like that. But I want to talk a little more specifics, right? So can you walk us through the muscles in the neck and how they relate to forward head posture?
Speaker 2:Yeah. So the misconception is that muscles are the problem, right, muscles are never the problem. Never Muscles are minions, are never the problem. Never Muscles are minions. They're always being told what to do.
Speaker 2:So if you have forward head posture or you have, you know you're not happy with your posture and you got to work on your core right Because you got to strengthen your core. What controls the muscle is the neurology. So when you have forward head posture, you have a vestibular problem. You have a balance issue. And you have a balance issue because we're walking with sneakers on, we're sitting in chairs, we're sleeping in curled up position and the scar tissue is holding the head forward and then your whole entire body leans. Who's holding the head forward? And then your whole entire body leans and then the muscle structure reacts to the lifestyle habit that's causing that forward head posture. So the muscles are just reacting to the neurology because the neurology is controlling the muscles. So if somebody that has degenerated posture or they have bad posture, they have bad habits because their structures respond. Their neurology is responding to their habits.
Speaker 1:Yeah, I think.
Speaker 2:That make sense.
Speaker 1:Yeah, that makes sense. What are some easy fixes while somebody's sleeping? Because I can tell you from experience, going from a side sleeper to a back sleeper is tough. Most people don't just do it.
Speaker 2:So do me a favor, make a circle, look at me through your camera, through that circle.
Speaker 1:All right.
Speaker 2:So do this for me Make a circle, all right, and make it smaller and bring it back to your eye. Okay, all right. So are you right-handed or left-handed?
Speaker 1:Righty.
Speaker 2:Okay, good, you can put your hands down now. Do you do anything ambidextrous? So do you like? Play golf the opposite way, or are you fully right-handed, fully right-handed? Play golf the opposite way, or are you fully right-handed, fully right-handed? Okay, perfect, so you're going to be one of the easier people to work with. So now there are three things that play when you're sleeping.
Speaker 2:There's the body, the subconscious brain and the conscious brain. The body wants alignment, it wants its weight distributed over the greatest surface area and it just wants to be in alignment. It doesn't want twisting contortion, it doesn't want any of that. The subconscious brain it wants safety, because, ultimately, the subconscious needs to feel safe in order to fall asleep. In the conscious, conscious brain, it's what screws everything up. It mistakes comfort for safety, so it curls up in a ball. It's like oh my God, I'm so comfortable, so comfortable. And then the average person will toss and turn 20 to 40 times a night, because the subconscious, because the conscious brain thinks it's comfortable. It's not.
Speaker 2:So we want to reverse the triune. We want to start with alignment, then we want to create safety for the subconscious brain. You do that with pressure on your chest, you do it with a pillow over your eyes, you do it with the sleep mask, you do it with pressure, right? So if you're a side sleeper and you're sleeping on your back, for instance, you put a pillow against the side of your face, because when you're sleeping, your subconscious brain doesn't know if you're on your side or on your back, it just knows pressure.
Speaker 2:And then you have to teach the conscious brain to get out of its own way, right? That's really where the big problem is, because we're thinkers and we always think and we try to think ourselves asleep and we get all screwed up. So what the trick is is you teach the body how to let go. We have techniques within all of our sleep programs and stuff like that to be able to help people do this, but you. So the trick to getting a great night's sleep and changing your positioning is is set the body up into an aligned position, and I'll show you that in a second. Create safety for the subconscious brain with pressure and how you use your covers, and then teach the conscious brain how to get out of its own way, and that is how you get a great night's sleep.
Speaker 1:Very interesting. It's sleeping's tough right, and it's something I talk about a lot. It's probably the most important thing, I would say bar none. A good night's sleep helps with whatever you're looking to do, whether it's muscle recovery, muscle building, you're looking to lose weight, you're looking for mood stabilization, like you name it, You're looking to prevent Alzheimer's dementia All those things are directly related to sleep, Everything.
Speaker 2:The way that I explain sleep is this If you want any performance out of your body, just like your cell phone, and you want to have all the apps open, you want a performance, you want to exercise, you need to plug that phone in to recharge it. If you don't get a great night's sleep, you will drain your body in. The body has a hormonal system that's called cortisol that can stimulate the body and keep you awake, but you go a life of sleep deprivation. You are deteriorating your body from the inside out and you are destroying every aspect of your health. So sleep is one of the fundamental, most important things you have to get right.
Speaker 2:I start my patients like, let's say, you have a day right, a 24 hour day. I start your health day at 9pm or 9.30 or 10 o'clock when you go to sleep. So it's recharge. Then you start your day. I don't start at midnight because you go to sleep. That is the start of your day for me, right? So you're waking up in recharge and then you're using your energy and once you start to see that you're not ending your day with recharging, you're starting your day recharging. That's how I really want people to think about it, because to get the most performance out of your day, you really have to focus on the great sleep habits.
Speaker 1:You know I like that a lot. I'm like thinking about that, right? So a lot of the times people want to wake up and be like today's the day, blah, blah, blah. But personally, like in my own life, I know if I want to have a good day tomorrow, I need to go to bed at a certain time. I need to make sure I get enough sleep. I'm not that is going to make a break whether the next day I have how I feel and how I perform Far none. But I've never conceptualized that. So I like that a lot.
Speaker 2:Thank you. Yeah, it's all about it. Like, for instance, you know you exercise, I see your pictures. You know you're not overweight in any way. I see your pictures, you know you're not overweight in any way.
Speaker 2:But your body composition is an adaptation to your lifestyle. It's not how you eat, it's not, you know, exercise. Like a lot of people will go on a diet right and they'll eat differently for a period of time. Well, if you stop eating differently, your body composition is going to go back to what it balanced. It's called homeostasis.
Speaker 2:So if you want a better life, you want to have more energetic life, you want to have less pain, you need to create a habit. That is one of the most significant things that that are related to that, and that's sleep. And and then people say, oh, I can't sleep, I can't sleep, I can't sleep. You can't say that. You can't say that. You have to work at it and you haven't had the right coach with the right mindset, because they're all like you need to turn your temperature down in your room to this thing, you need to black out your screens. That isn't fundamentally giving me any information on how and why I can't sleep right.
Speaker 2:The reason why I couldn't sleep is because when I was a child, I grew up in Malden, massachusetts, on a busy road, right in my front porch, and there was a bus stop and people would come up and smash on my window. I thought I was going to be kidnapped. So I curl up in a ball. I have all my stuffed animals all around me for protection. So you carry that into adulthood. That's why we're all sleeping like this, and that's not a sustainable position. So you're going to toss and turn. You've never been taught how to manage your airway, so there's so much dysfunction within our habits. You need to unwind those as a culture, and then that's when you're going to be able to get better sleep.
Speaker 1:Good, I'm going to go up exactly off that point. You just mentioned dropped an airway right there, because that was my next question anyway. So let's take me for an example, just because it's easier to talk about. I have sleep apnea.
Speaker 2:I can tell.
Speaker 1:Sucks. I don't wish it upon anybody. So what are some things you can do besides sleep apnea, because I got to be honest, it's miserable.
Speaker 2:So let's back some things in. Did you have ear infections when you were a child?
Speaker 1:Yeah, chronic cyanitis.
Speaker 2:Then you have digestion issues as an adult.
Speaker 1:Yeah.
Speaker 2:Right and then you also are going to have so digestion, immune system and reproductive system. All three of those things are connected through your head shift that you have to the right side. So you're chronically going to constrict your sinuses because you're sympathetic dominant. You're sympathetic dominant and you're parasympathetic inhibited Most of the time. What you're going to notice with somebody like you, they're going to have a difficult time regulating their HRV. So you're going to have like low HRV readings, typically within the parasympathetic nervous system. You know you can look at those, but that's typically the avatar. So the problem is that chronic fatigue is complicated because your airways get compressed. Now one of the ways to offset that chronic fatigue and that digestion issue is through the vagus nerve. That's what that picture is behind me. You need to open up that curve. You need to improve the structure of that curve. You do that by putting yourself in the position I'm going to show you right now. For one hour a night at least. I don't care what happens to your airway. If you put your head into the right position, your airway is going to open and your tongue can't block your airway because your neck is into extension.
Speaker 2:The anesthesiologist did the study. Think about putting somebody on anesthesia right, and they're on their back and they don't want their tongue to obstruct the airway. The neck needs to be in a very specific position. We did the research and the science on it, so we created a pillow that does that. But that's just.
Speaker 2:You know you can recreate other things to do the positioning I'm going to show you. But you want to have the head into extension, the neck into extension, for at least an hour a night without your head supported, because you use the weight of your head off the back of a neckrest or a pillow like a slinky right, like a, like a weight off at the end of a slinky, and the body reacts to stress. So if you don't support the head, you're going to cause a distractive stress what will gently stretch a curve back into your neck, unimpinging what's called the vagus nerve, which is going to improve your immune system, digestive system and reproductive system. Does that make sense? I know I'm sorry, it's so complicated. That's why I try to. You can see me here, right?
Speaker 1:Yeah, you got to be verbal though, because it's a lot of audio All right, what did you say?
Speaker 2:I'm sorry.
Speaker 1:Sorry, a lot of people listen to just audio, so just be verbal.
Speaker 2:Oh, okay.
Speaker 2:So what I'm going to do here, I'll try to move my thing here so you can hear me.
Speaker 2:All right, I am going to be lying on my back and then I'm going to be taking I have a neck nest here, but you can take a soft down pillow or something and just get it right underneath your neck and then you want the entire pillow underneath your neck and not your head.
Speaker 2:You do not want your head supported, because when you support anything in the body you make it weaker, and then now the weight of my head is off of the back of the neck nest and I'm in a neutral position. This is going to suck when you first start. But when you're able to do, let's say, for airway management, I take my covers and I put them under my chin to keep my mouth shut. And if you can keep your mouth shut by using covers, using mouth tape, sucking your tongue to the roof of your mouth, and you do that, you're going to be able to fall asleep like that for one hour. Let's say you snore or you can't do that, then that's fine, but do that one hour a night and that will transform your entire sleep over the next three to four months.
Speaker 1:Interesting. You're not the first person to talk about curvature to open up your airway. I mean, it makes sense, right? You're constantly tilted forward at night. You're doing this. You're constricting your airway because you're tucking your chin down towards your body, especially when your head is super far forward and if you're a side sleeper, your face is pushed against the pillow for 8 hours.
Speaker 2:Think about what that does to your sinuses it collapses them yeah. Right. So then what you're doing is you're complicating the problem because you know you have this pushed in face on one side because you favor a side, but you will toss and turn it all night long.
Speaker 1:Everyone has a side. They sleep on.
Speaker 2:Not me. I sleep on my back.
Speaker 1:Impressive man, totally impressive. What are some tips or advice you can give somebody as far as making sure they get a good night's sleep? Besides sleep position, is there anything else that they should?
Speaker 2:yeah, you can't think yourself to sleep. You have to remember yourself to sleep. So if you're a golfer, remember every shot you took on your lap last golf round. That happened two days yesterday, so just remember your workout. If you're working out, if you're a biker, remember your bike ride. You know, remember a good memory and focus on that memory and then, once you put yourself to sleep on that memory, once you'll be able to put yourself to sleep on that memory repetitively and it'll be quicker and quicker and quicker, quicker that's, you're just verbalizing everything I've been thinking about.
Speaker 1:This is great. I do that at night, but why did I talk?
Speaker 2:come up with all this shit, because it's like I had all these sleep issues and then once you started getting into the sleep, you know I'm trying to dive into sleep. I'm like what I'm trying to think about what I had to do, and I was never going to sleep. Then I started remembering about something I'd be asleep, like this, and the further back I remembered, the quicker I'd be asleep. So now we've worked with tens and tens of thousands of people across the world that I was able to test all of these theories on.
Speaker 1:Yeah, I mean I have no problem falling asleep. I feel like I've been sleeping six weeks, 90% of the time, but laying in bed like it, just I remember a thought and then I start going into what I call space mode, where I just feel like I'm in one of those like jets going through space and all the stars around it and it slowly just gets blacker and blacker, amount before it even done.
Speaker 2:That's perfect. I love it. Then the issue is when you wake up. What time do you wake up? Is it around 1 or 2 in the morning?
Speaker 1:Usually wake up around 1, 2. It's about 3 maybe.
Speaker 2:So 1 or 2 is typically when your liver detoxifies. So if you're detoxifying from stuff, if you're having too much protein or you're eating late, your body's going to elevate your core temperature and that is normally why you wake up right around that time is because your core temperature and your heart rate's increasing.
Speaker 1:Yeah, it's seldom that I wake up in the middle of the night, but if I do mine's from peeing, I have to pee.
Speaker 2:Sometimes I have water too late. That's super important. You shouldn't have water right now.
Speaker 1:You shouldn't have, shouldn't be drinking water at night, because you'll wake up, that's it's if you go at the dinner you're too salty of a food and then you're like, oh, I'm gonna wake up at two o'clock now exactly yeah.
Speaker 2:Food affects you. Caffeine afternoon affects you. Alcohol affects you. Anything your body needs to detox from affects you. Exercise affects you. If you exercise too late, anything that stimulates your metabolism, your heart rate, your respiratory rate, you're done. You're going to get a horrible night's sleep. Then you have to make up the lost deep sleep that you're getting.
Speaker 1:Yeah, what about napping?
Speaker 2:So you have to nap, like tomorrow's Tuesday. I nap on Tuesdays and it's very specific why I nap on Tuesdays because I have the weekend. Sometimes I didn't have the healthiest lifestyle on the weekend, you know late life and stuff like that. And then I know Tuesday night I'm not going to sleep. Well, because I exercise really, really late, I mountain bike really hard, really really competitively on Tuesday nights. So because I don't get that sleep on Tuesday nights, I nap on Tuesday afternoons.
Speaker 1:What about napping recommendations? I think it is super important for those that need it.
Speaker 2:So what you got to do. I think it's important especially if you lose a good night's sleep right, if you had alcohol late or you stayed up really late one time and you shortened your sleep cycles or something happened very effective to take a nap. You shouldn't need to nap all the time. You know, if you take a quick rest or you close your eyes, that's fine, but you shouldn't need to nap all the time. The best time to nap is right about noon to one o'clock, because you get a decrease natural decrease in your body's core temperature and you always want to give yourself an hour to nap and an hour to nap because napping isn't resting your eyes.
Speaker 2:In an hour to nap, because napping isn't resting your eyes, napping is falling asleep, going into that transient you know theta states, delta states, those lower brainwave states and then coming out of it. Usually in the afternoon it takes about 10 or 15 or 20 minutes to get into that nap zone. You'll nap for 20 minutes and then you can, you know. Then you know you can come out of it and still give yourself a few minutes to wake up. You know about 10 minutes to wake up just because it's the middle of the day. So that's why I like people to give themselves an hour to nap. Not that you're asleep for an hour, but you can be lying down closing your eyes for an hour.
Speaker 1:You know it's interesting. My wife and I had a conversation about what is napping and understanding about what kind of sleep you are in a nap and what does that look like for an individual. So, for example, when I nap, I'm out, I don't realize the passage of time, but I can still hear things around me.
Speaker 2:That's napping.
Speaker 1:Whereas opposed to this. Sometimes you wake up and you're drooling on the side of your bed, whereas opposed to this. Sometimes you wake up and you're drooling on the side of your bed Like that's a. Which form of napping are you going into and what should you look for?
Speaker 2:I'm a technically napping. You can't control it. You know it's controlling it. See, we love to control shit, right? Oh yeah, we want to do. That's the beauty about sleep is you can't frigging control it. Once you're out, subconscious brain wants to control everything. But the trick is just give into the subconscious brain. Let the body decide what it needs. Don't over frigging, you know, don't over mess with it. So just let the body decide. Whether you're dueling on the edge of your bed or you're in this subcomatose state, your body is going to decide on what it needs and when it needs it.
Speaker 1:Yeah, that's what I've always figured. That still is napping and she's like I didn't nap. I'm like you did nap. She's like I still heard you. I'm like, yeah, we're out for half an hour Even though you can hear things, but you don't realize that 20, 30 minutes will pass.
Speaker 2:Yeah, and if your body needed that deep comatose state, it would have gotten it. So, like I say, you, nap with intention. If you're tired, nap. If you know you're run down, nap, I'm good with it. Well, I won't sleep that night. Well, force yourself to sleep. You can force yourself to sleep. A lot of times people are thinking too much. They're never going to be able to fall asleep because they don't know how to get to sleep. And then, once you're able to give people the tools that they can use every single night, then they're going to be able to get to sleep, stay asleep and wake up well rested and what about melatonin at night, or magnesium or anything like?
Speaker 2:that I don't mind it. Magnesium I like. I don't mind melatonin if you're traveling. Right to knock you out. You're still not getting a great restful sleep, but it's better than not sleeping all night if you're in a bed that you know, maybe a bed that you're not used to, you know or not, a non-safe environment. I don't use melatonin but I do recommend it for some people that are traveling that can't sleep. Magnesium I like because it calms the body down.
Speaker 2:The best thing to do with sleep is be on a scheduled routine, right, go to bed and wake up at the same time. Get your skin exposed to the sun, exercise, don't eat late, don't eat a lot of food. Cut down your body's toxins if it's nicotine, alcohol, any of that type of stuff because you don't want the body detoxifying at night. The more the cleaner your life can be, the better rest you're going to get, and so a lot of times it takes people you know in order to get you know, in order for people to get good sleep, sometimes they need to cleanse first. Sometimes they need to go on a weight loss program. I mean, there's so much dysfunction within our body's physiology that affects our sleep that you can't be afraid to have to turn your life around first and then work on the sleep.
Speaker 1:No, I love that. I love both of them. That really was insightful for a lot of people, so I'm gonna ask you two final questions. I asked everyone. I love both of them. I really was insightful for a lot of people, so I'm going to ask you two final questions I asked everyone. First one is if you were to summarize this episode in one or two sentences, what would you take? A message?
Speaker 2:You're a product of your daily rituals, what you do on a daily basis to find your health and wellbeing. So if you're not happy with your health, you got to change your thinking. And in the people around you are the ones that are your. Your, your mindset is like the six people you surround yourself with, and the fathers, brothers, preachers and teachers. So if you're not happy with your health, look at the people around you and look for better resources, like you, like me. That is how you become healthier. The action it's be do have. Be it, then do it, then have it all right, it's.
Speaker 1:You're the average of the five people spend the most time with that's in every aspect of everything. You want to get richer hang out with rich people. When they get healthier, hang out with healthy people. You want to be a bit apparent. Hang out with good parents, although I'm it's so true, I absolutely love that. And the second question how can people find you Be a better parent? Hang out with good parents. It's so true, I absolutely love that. And the second question how can people find you get a hold of you and learn more?
Speaker 2:Perfect, yeah, they can go If they want. They can take a free sleep risk assessment at drsleeprightcom. Drsleeprightcom Basically it tells you how your sleep habits are affecting your overall health and well-being and then from there you can look at our programs and our Way Better Sleep membership, and then also the NeckNest site you can find off of there. That's the pillow that we showed and then Instagram at Dr Sleep Right.
Speaker 1:I love it. Thank you, dr P. Appreciate you coming on today. Thank you, guys, for listening to this episode of Health and Fitness Redefined. Don't forget, subscribe to the show and remember fitness is medicine. Until next time, thank you. Outro Music.
