Shadee Elmasry – I Tried Prioritizing Sleep for 30 Days & Heres What Happened

Shadee Elmasry
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AI: Summary ©

The benefits of regular sleep, including the ability to go to sleep at a fast pace and avoiding fatigue, are discussed. The importance of good sleep for health and well-being is also emphasized. The speaker explains the concept of sleep divorce and how it can lead to difficult sleep and stress. The speaker also explains how humans measure their HRV, including their heart rate, sleep, and whether they have a bad day.

AI: Summary ©

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			Everyone would go to sleep around like 10.
		
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			I would make my cup of coffee at
		
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			that time.
		
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			Dark cup of coffee.
		
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			I'd be up until 3 straight.
		
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			Over time though, this actually had a very
		
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			adverse effect.
		
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			Until I reached a point that it was
		
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			like a severely adverse effect and I didn't
		
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			know it was a problem.
		
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			Because when you're so focused on something, you're
		
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			messing something else up you don't even realize
		
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			you're totally destroying something else.
		
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			And that's what happens to people who get
		
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			hyper-focused on things, is that they're totally
		
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			destroying something else without even being aware.
		
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			So that thing becomes a monster that you
		
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			have to deal with.
		
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			So through health, my health completely off whack.
		
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			And ultimately I went to my physician and
		
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			he basically said, tell me everything about your
		
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			day.
		
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			And he said, okay, this is not acceptable.
		
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			You need, I said, I want you to
		
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			do something tonight.
		
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			He said, whatever you do, get in bed
		
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			at nine o'clock.
		
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			I was like, this is insane.
		
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			You can get bed at three, right?
		
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			No, that's not practical.
		
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			But he said, basically you should hover around
		
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			10 o'clock.
		
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			That really changed everything.
		
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			And the importance of sleeping right, it's not
		
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			the amount, it's the time, it's when you
		
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			actually go to sleep.
		
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			He said, the doctor told me your healing
		
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			starts at 9 p.m. until 1 a
		
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			.m. If you pass 1 a.m., you're
		
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			not healing.
		
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			You're just, I don't know what it is.
		
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			So talk to us about that.
		
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			So I would actually make this number one
		
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			in the avoid death disaster diet.
		
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			This is definitely number one for hydration before
		
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			stretching is sleep.
		
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			It is the bedrock of everything, how you
		
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			feel, how you recover.
		
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			I hear sometimes, or I felt sometimes, it's
		
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			like, today's just not working out.
		
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			I want this day to end.
		
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			And that's a day in your life that
		
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			you want to end.
		
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			It's gone.
		
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			And you want it to be gone.
		
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			I just need a reset tomorrow.
		
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			People are in a bad mood, and I
		
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			think I heard a psychiatrist say this, and
		
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			this might be ecchi science again, but 80
		
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			% of depression can be solved by a
		
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			good night's sleep.
		
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			And so to me, that begins and ends
		
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			with sleep, and everything you said is absolutely
		
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			right.
		
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			So you have your deep sleep in the
		
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			beginning of the night, and that's where your
		
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			body physically recovers.
		
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			And then you have your REM sleep later
		
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			in the night, and that's when your mind
		
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			actually absorbs the data.
		
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			So it's your body and your mind at
		
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			different times.
		
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			If you miss the beginning of the cycle,
		
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			it's not like the whole thing pushes.
		
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			And so you need the sleep, you need
		
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			the consistency.
		
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			I love my nighttime hanging out and stuff
		
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			like that, but I can't sacrifice the next
		
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			day.
		
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			It's just not worth it for me.
		
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			And I'm so extreme about this that I
		
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			eat early.
		
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			I won't do things.
		
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			The reason I wasn't going to do this
		
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			podcast, because this is my bedtime, this is
		
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			10 p.m. in Turkey.
		
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			This is the time I'm sleeping, but I
		
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			love you.
		
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			But in general, I do everything that you'd
		
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			hear about on the internet.
		
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			I turn off my laptop an hour before,
		
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			I only read, I eat only a couple
		
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			of hours before.
		
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			There's no caffeine past 1 p.m. Anything
		
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			that may impact the quality of my sleep,
		
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			I try to avoid.
		
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			I keep my room cold.
		
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			Oh, that's better?
		
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			Oh, yeah, that's much better.
		
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			I didn't know that.
		
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			Now, it might cause some marital issues, but
		
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			you've heard the concept of sleep divorce.
		
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			I don't know if you've heard the concept
		
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			of sleep divorce.
		
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			No, what's that all?
		
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			Just because of their sleep routines?
		
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			Yeah, just because of their sleep routines, people
		
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			sleep in separate rooms.
		
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			I'm not advocating this, but that's how important
		
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			it is that some people declare sleep divorce.
		
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			That's crazy.
		
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			Yeah, and so the wife will sleep in
		
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			one room, the husband will sleep in another
		
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			one.
		
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			Again, I'm not advocating that, but it is
		
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			a disaster.
		
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			And so, yeah, a cooler temperature, having the
		
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			same set time every day.
		
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			And to me, the sacrifices required to get
		
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			a good night's sleep are worth having a
		
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			good day the following day.
		
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			Oh, it is.
		
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			It is.
		
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			It's just worth it.
		
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			Waking up feeling like, ugh, and snapping at
		
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			people, and feeling unrested.
		
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			One of the ways you know you had
		
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			good sleep, if you track it with a
		
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			whoop band, is not just the quality of
		
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			the sleep, but the HRV.
		
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			Your HRV is a marker that will tell
		
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			you, effectively, how stressed you are, and how
		
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			well you rested, and how ready you are
		
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			for the day.
		
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			How does it do that?
		
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			And what does HRV stand for?
		
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			So basically, what HRV is, is you have
		
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			your heartbeat, right?
		
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			And so your heart beats, and then there's
		
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			a time, usually measured in milliseconds, between each
		
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			heartbeat.
		
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			And so the higher the time is, so
		
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			to answer your first question, it's heart rate
		
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			variability, right?
		
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			So imagine there is a beat, time, beat,
		
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			time.
		
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			The higher the variability, so imagine it's X
		
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			milliseconds, but it's more milliseconds here, it's more
		
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			milliseconds.
		
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			The higher the variability between the heartbeats, the
		
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			better.
		
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			The lower the time between the heartbeats, it's
		
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			really fascinating.
		
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			It's all about the negative space.
		
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			The lower the time, that means the lower
		
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			HRV, the more your sympathetic nervous system is
		
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			activated, the more stressed you are.
		
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			So that means faster heartbeat, slower heartbeat?
		
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			No, it's not.
		
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			Or it's a variation, too.
		
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			The variation of time between the heartbeat.
		
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			So boom, boom, and then there's a pause,
		
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			boom, boom, there's a pause.
		
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			The variation of time between the heartbeats is
		
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			what's called the heart rate variability.
		
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			And so if you're an elite athlete, they're
		
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			constantly monitoring this thing, because they wake up
		
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			to look at their HRV score and they'll
		
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			say, well, I have a relatively low HRV,
		
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			that means I'm not going to perform well
		
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			today, or most likely I'm not going to
		
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			perform well.
		
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			And so what are the two inputs into
		
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			a bad HRV that tells you you're going
		
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			to have most likely a bad day?
		
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			Bad sleep and stress, lots and lots of
		
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			stress.
		
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			And so that's a marker I follow, because
		
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			I don't know if you've ever heard the
		
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			quote, what you measure, you manage?
		
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			Yes.
		
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			What you measure, you can grow?
		
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			You manage.
		
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			You manage, yeah.
		
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			You manage what you measure.
		
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			Yeah, exactly.
		
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			And so yeah, I check my HRV in
		
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			the morning and it'll tell me sort of
		
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			where I am in terms of rest and
		
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			recovery and how I'm going to be that
		
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			day.
		
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			So I remember watching Khabib when he beat
		
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			Justin Gaethi, I think his name was?
		
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			Gaethi.
		
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			Gaethi.
		
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			He talked about this, actually.
		
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			He said that Gaethi, he said, I looked
		
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			at it, just looking at him, I could
		
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			tell he was sleep deprived.
		
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			And he was, his sleep was off, he
		
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			could tell by just looking at him.
		
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			And then he told him that he made
		
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			a mistake in traveling from, I guess, the
		
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			US to Dubai or the Emirates where they
		
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			had this fight, Dubai or Abu Dhabi, that
		
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			he said you traveled a week in advance.
		
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			You should have traveled two weeks in advance.
		
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			Exactly.
		
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			Just totally set yourself right.
		
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			And he said he could tell the guy
		
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			was a little bit slower.
		
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			Everything was just slightly enough to give him
		
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			the edge over him.
		
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			So it's crazy how athletes, they judge that.
		
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			Now, I want to make clear, when you
		
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			say the variability, that means let's say x
		
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			milliseconds between one beat and the first beat
		
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			and the second, x plus one between the
		
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			second and the third.
		
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			That's good.
		
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			X plus half, right?
		
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			So it's different each.
		
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			Yeah, it's going to be different.
		
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			But the greater the variability, the better.
		
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			So that means a very slow heartbeat is
		
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			better.
		
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			Well, it's not just a slow heartbeat.
		
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			Usually people look at their heartbeat and say,
		
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			okay, I'm doing 48 beats per minute.
		
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			My resting heart rate is 48 beats per
		
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			minute, which is very, very good.
		
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			And that's what I used to track.
		
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			I used to track usually my VO2 max
		
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			and my resting heart rate.
		
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			And as long as it was under 50,
		
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			I'm in a good place.
		
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			I never tracked the time between the beats,
		
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			which is the HRV, which is a really
		
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			interesting measure.
		
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			Oh, time between the beats, more important than
		
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			just...
		
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			Okay.
		
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			Well, it is important.
		
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			I mean, it'll tell you not just your
		
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			cardiovascular fitness, but it'll tell you sort of
		
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			your total stress and basically the state of
		
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			your parasympathetic nervous system.
		
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			Yeah.
		
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			Tell me.
		
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			There are ways, but there are ways.
		
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			Let's just say you wake up feeling terrible.
		
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			You can't go back in time and fix
		
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			your sleep, but there are things you can
		
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			do during the day to improve even your
		
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			HRV and improve your readiness.
		
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			There are things you can do.
		
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			You don't just have to declare bankruptcy on
		
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			that day.
		
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			Well, sometimes, honestly, the...