The Transformative Power of Rest: Sara Mednick, PhD

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What is the balance of upstate and downstate? How can we optimize
our recovery? When is the best time to do HIIT workouts? When is
the best time to do strength training? How can we optimize our
sleep?


Sara Mednick, PhD, professor and author, joins us on the SuperAge
podcast to explain the upstate and the downstate and how we need
both in order to live better. We also discuss the best times of
day to workout, how to optimize our sleep, and the importance of
recovery. 


“Every little cell in your body has a clock and it’s looking for
consistencies, consistent patterns. So the more you stay
consistent with something, eating behavior, exercise behavior, or
even thinking, all of that stuff your body is paying attention
to.” 


“The earlier you eat, the earlier your onset of melatonin, which
is your sleep hormone, and the later you eat, the later the onset
of melatonin. You’re going to be pushing your ‘I’m getting tired’
signals the later you eat.” 


“You should keep your feet and your hands outside of the covers
when you’re sleeping because it’s the best way for the heat to be
constantly leaving your system while keeping your core warm.”


Timestamps: 


00:00:00 Welcome to the SuperAge podcast


00:00:40 David’s upcoming travel plans


00:01:58 Sign up for the SuperAge Mastermind Seminar and Group
starting April 12th


00:03:13 Call into the SuperAge podcast to ask a question or
share a comment: (801) 871-5291


00:03:49 David answers caller question about weight training


00:07:41 Thank you to our sponsor InsideTracker


00:09:45 Welcome Sara Mednick, PhD


00:11:40 What is the upstate and the downstate?


00:14:22 About HRV (heart rate variability)


00:23:52 Stress adaptation


00:26:12 Sleep and recovery 


00:28:57 Best time of day to do HIIT and strength training


00:33:42 Best time of day for brain performance


00:34:16 The importance of time restricted eating


00:42:33 When to do the sauna


00:47:09 HRV and inversions


00:49:17 Recap of the episode 


Listen to the SuperAge podcast wherever you get your pods.


Call into the podcast to get your question or comment answered on
the air: (801) 871-5291


Connect with Dr. Sara Mednick:
Website
Books


Say hi to the AGEIST team!