Fitness Scientist Kristen Holmes If you want to watch the Diary Of The CEO video on YouTube this is the Time Stamps in case you want to skip some parts; 00:00: Having sex before sleep improves sleep and recovery, while circadian rhythms significantly impact health. 8:48: ⏰ Circadian disruption can have serious health consequences, affecting everything from fertility to mental health. 17:06: 🛌 Irregular sleep patterns and variability in sleep time can impact health and make individuals more vulnerable to disease and disorders. 25:39: 🕒 The video discusses time-restricted eating and its implications on circadian rhythm and the body. 33:36: ⏰ The impact of exercise timing and exposure to light on feeling awake and alert in the morning. 41:56: 💔 The speaker reflects on shedding people from their life who hinder personal growth, influenced by a difficult upbringing. 51:50: 🍺 The speaker discusses quitting alcohol and the impact it has had on their social circle. 1:00:23: ☕ The video discusses the impact of caffeine on circadian rhythms and the importance of timing for better sleep quality. 1:09:00: 💤 The video discusses the importance of understanding individual sleep needs and the impact of sleep debt on performance. 1:17:31: 💤 The release of oxytocin after ejaculation may cause sleepiness, while the chemical is associated with feelings of connection and safety during sex. 1:25:52: ⚖️ Managing stress and optimizing nutrition and hydration are key for overall health and well-being. 1:34:24: 🌱 The video discusses the importance of building good habits and behaviors to achieve a growth mindset and a bright future. 1:42:26: 🌱 The speaker discusses the importance of identifying and practicing Below is my notes for the whole show Enjoy the notes. I am sure you will love this episode. Sleep-wake timing is the mother of all healthy functions on the human body physical mental and behavioral changes that happens between 24 hour cycle it will change when you do not have sleep If you miss the sleep and wake timing or basically having less sleep you physical mental and behavioral will be in a weird way you will miss hometown even due to the sleep timing is being disrupted If you sleep late once or twice, it does not effect your body, but if you constantly sleep late on a daily basis, it can cause cancer, metabolic disease, and mental health issues. If you're awake from 10pm to 4am likely have disruption the natural cycle increase risk of cancer, fertility, mental and so on You need to follow the master clock because your body tells you what to do not you tell the body what to do Constant unnatural light is the problem, especially from your phone, and we have never adapted to blue light from screen phones, TV and so on. 10pm to 4am if you keep seeing this lights, you will likely go into depression We have not evolved for the modern world, where lights are everywhere at any time, and eating habits. we were hunters and gatherers Do not eat food when the sun goes down because that is the time your body needs to sleep and recover if you eat before you sleep your body will not recover properly because your body is busy digesting food rather than recover the body and brain functions We are sensitive to lights Even a small light on our phone can effect our sleep because it is not natural light but artificial light. Light from the moon is fine, but whatever is not natural will effect our body. That is also why hotel rooms are very dark at night because they know the lights coming into the room is not good for a good night's sleep Get rid of people who does not support who you want to be on the positive note Alcohol effect sleep quality even with one glass of wine The more you drink, the quality of your sleep will decline. Having sex before sleep improves sleep and recovery, while circadian rhythms significantly impact health. Having sex before you sleep will improve your sleep quality Meaning of Circadian Rhythm: Circadian rhythm is the 24-hour internal clock in our brain that regulates cycles of alertness and sleepiness by responding to light changes in our environment. Our physiology and behavior are shaped by the Earth's rotation around its axis. shift workers who is up from 10pm to 4am even for two hours you are up in this time frame is considered shift workers and shift workers usually will die 15 years earlier on average than a person who sleep from 10pm to 4a.m. (looks like i shorten my life quite a bit, haha) Shift workers are much more vulnerable to suicide or thinking about suicide attempts (make sense, I used to be like this when I was younger but after I tried to lead a healthy life, It never even crossed my mind so in a way, we can reduce or eliminate this thought as long as we try to improve ourselves on a daily basis) Sleep pattern for shift workers are random there is no pattern, and the negative consequences are more random, which is scary because you will never know what type of stress they are going through. Basically, shift workers are robots on demand. Shift workers bodies work much harder to manage stress due to unnatural waking and sleep patterns. ( something that I do is double inhale and exhale purposefully for 10 to 20 times to reduce stress.) Sleep deprivation can be felt by your co-workers but not you because you only adapt to it. Surprisingly, when leaders have enough sleep, your co-workers felt safer in your leadership The more sleep debt you are carrying the more accidents you will have Sex with partners is a health-promoting behavior. better sleep and a better recovery from sleep. (not one-night stand) Masterbation does not do anything good or bad to your sleep pattern, but it does make the man calm. But without a partner who is connected and safe, it is much better and helps you fall asleep faster and have deeper sleep with a partner. Being grateful and having a growth mindset makes your mood surprisingly healthier and more productive Even when there is no hope, it helps you grow when you are Optimistic Where to start? Get as much light as possible that is the core to your bodies functions Kristen Holmes does not believe in competition she believe in growth. If you live with what you believe, basically your values, then you will get what you want Do not compete it will only reduce your growth --- So on with the activity report ![](https://usermedia.actifit.io/7dce66b3-0a86-40e1-b8fa-2bb821491cae) - Hudayriyat Abu Dhabi UAE. The artwork on each building is beautiful ![](https://usermedia.actifit.io/9c1c09e8-50f7-4820-b049-485c3370a300) - Finally I manage to fix the transportation problems when the restaurant is open we are good to go ![](https://usermedia.actifit.io/d50bdd47-5441-4dab-8944-124cf6b0ce2b) - Hudayriyat island 🏝️ ![](https://usermedia.actifit.io/226cf0cf-261f-440c-933d-d1dbacf8c1ab) ![](https://usermedia.actifit.io/b87efcee-27ce-4691-8f62-56e7990ba875) - On the way home 🏡 ![](https://usermedia.actifit.io/31e5d27f-b5af-49af-a74d-a7196b836009) - Night time I went to Family Park Khalidiya Daratulmiya Abu Dhabi ![](https://usermedia.actifit.io/a46b10d1-6012-4e45-a84f-8894573dddb9) - beautiful night sky ![](https://usermedia.actifit.io/b5bf2ca4-288d-4da8-bd13-f5fb4a19c2bd) - Roads in Abu Dhabi ![](https://usermedia.actifit.io/2a81144b-1f6e-4cd1-94ad-a4e05413b0ff) That's all for today I hope you enjoyed reading have a blessed day. --- ![](https://images.ecency.com/DQmaeqwzhwLgZKx4MXqjVFX7PpvuygXSZPKC9HrrqaNjW76/polish_20231003_230333173.png) made by @tydynrain If you love what I do you can also support me other ways all listed below thank you in advance. 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06/01/2024

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