The WAY to WOW Shows
Do You Know Your Chronotype?
November 9, 2020
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[0:00] [Music] who are you and where are you going what do you want for the next 24 minutes we're going to design and attain your ideal life [Music] on the way to wow show [Music] together we'll find the ideal path to get you back on the track to success and happiness

[0:35] on the way to wow show with your host kevin bemel hello and welcome from dystopic los angeles i don't know about you but for most of my life i haven't slept well now sometimes it was just i had stuff that was much more interesting to do than sleep other times i would have paid i think a million bucks if i could have just gotten some rest so

[1:10] my guest today is going to clue us in on why we have trouble sleeping and what we can do about it and i guarantee you his level of energy will keep you awake our guest bartender today is bc hoffman now he skipped a generation but his grandmother owned a bakery and from the tender age of 13 he knew he wanted to be in the food and beverage business in fact he started planning meals and events at that very

[1:46] very young age and professionally at the age of 20. now almost two decades later he has opened restaurants on three continents and he was the manager of one of my wife's and my favorite bars edison in downtown los angeles his knowledge of food and beverage is really encyclopedic i'm so happy to have you on the way to wow show it's a pleasure to be here thank you very much yeah you're welcome so what are you gonna make for us today um today we're gonna do a variation of a banana hammock uh cocktail i mean look

[2:22] if there's any time to be festive it's right now because you got to be happy you got to be excited and you got to enjoy yourself because otherwise you're going to go crazy with everything that's going on in the world i agree i agree and what better way to do it than with a little tiki action okay uh yeah but we're flipping it so we're flipping the script the reason why i wanted to do this was um you know you you're talking to a a very extremely talented extremely knowledgeable person about sleep and what better way than to incorporate ingredients that will help you sleep in your cocktail oh absolutely

[2:58] so in this in the banana hammock there's rum there's lime juice um but we're we're switching i actually have a chamomile infused um johnny walker in here okay um because well chamomile action puts you to sleepy time uh we also have uh chocolate liqueur um dark coke dark cacao i can't speak apparently uh dark cacao is actually really good um also for sleep um helps with your uh rem especially if you're a fan of songs by them um a little dry vermouth a little lemon

[3:36] juice instead of the lime juice uh and then we've got a almond syrup almonds are a superfood for sleeping well and lastly a banana liqueur and the banana liqueur is great because bananas have tryptophan in them um which also so interestingly enough one of the things that our guest recommends to sleep well is to make tea by boiling banana skins see look at that there you go i walked in knowing i was like i think um so perfect yeah so uh do you want to do this with me i'm gonna

[4:12] have you do this actually because okay so you're always going to want to start you probably already know this uh but you always want to start with the small side already okay okay so this is our [ __ ] right here so we're we're gonna do two at a time okay so we're doing two cocktails so we're gonna fill this all the way up to the top okay with um actually oh sorry with the infusion and kind of do a quick yeah well you know what here we go if we get a little flower in there yeah it won't

[4:47] hurt there you go so right up to the top okay and then dump this in here right in there and then like if you've ever been in chemistry class you know how they always say like right underneath the meniscus so you want to get all the way to the top so we're going to go one more ounce so if you flip it oh okay so right there that's one ounce and we're gonna get one more ounce in okay if you need to we'll punch it up with a little extra johnny and i love johnny walker because this is actually what my grandfather drank yeah it's what my father drinks johnny walker black it was it was meant to be in this drink this drink was meant to be made today

[5:22] by you so agree all right what are we doing next okay so the next thing and any bartender who's watching you're probably like why are you putting the expensive ingredient in first because they always say start with the cheaper ingredients and then work your way with the expensive because that way if you mess up you can throw it out you're not wasting but guess what we're making this it's going to be delicious regardless okay so the next thing we're going to do we're going to take uh so for one cocktail it'll be three quarter ounces lemon juice so we're actually going to bump it up to one and a half ounces so if you fill right where that line is okay with lemon juice

[5:58] perfect oh yeah okay okay and then we're going to do the chocolate chocolate okay chocolate liqueur we're going to do half ounce for one cocktail so one full ounce all the way to the top oh all the way to the top all the way to the tippy poor effect okay comes all the way from kings county in new york then we're going to take the banana liqueur okay and it would be half an ounce so we're going to do one ounce as well you see all the way at the top all the way to the top perfect

[6:33] caution may dribble and then we're gonna do a quarter ounce of the dry vermouth okay so half ounce which is gonna be that line right there uh the bottom line yeah and you guys at home or girls uh if you're making this at home by all means if you have a [ __ ] you can use a [ __ ] if you don't have a [ __ ] you can use the xo baking cups you can use there's so many different ways that you can measure in the industry we use the the finger count sometimes if we don't have any measuring okay device so two fingers or if you go to scotland and ask for a dram and you say i want two fingers uh that's a nice heavy pour of about two ounces of scotch

[7:09] perfect um and then we're gonna add in a quarter ounce for one cocktail so half ounce of the almond right up to that second a little bit more second one okay that's right perfect there we go and last but not least we're gonna add in our ice so when you're when you're putting the ice in here you want to just get it all the way to the top with ice okay yeah i think it's true so then what we're going to do so you're going to just take that put that right on top okay do i have to like pound it or yeah

[7:45] you want to go straight on top give it a nice pound that creates that vacuum seal you flip it and then you're right over your shoulder and i wait i'm just going to do a quick pound because there's a little looseness okay there we go so hold it right perfect nice and i'm listening to it this is yeah this is this is your cardio for the day it's saying drink meat exactly i like this get it see because after you do this workout you've worked out your arms right i'm just going to give it a little extra a little extra okay so the the extra professional shade

[8:26] see you really know how to do it oh i practice practice and then we're just going to pour this right in and then spill it on myself sorry about that as the towel that's right you're gonna put it in there so it almost looks like tea it does and we have a little dry ice right here and it's starting to actually

[9:02] come out oh yeah i can see it's smoking oh yeah nice and then we'll just pour that right if you could we're just going to top that with ice okay both of these so ice is always the last thing you're going to put into your tin um and the reason being you want to chill the drink without over diluting okay is that enough that's perfect okay you sir are natural [Laughter] well you when the bar know this status is in your house there's

[9:39] there's good reason because i tell people we take our drinking seriously in this house just pouring that right in and then we'll top it off with some of these chamomile flowers like so oh this is spectacular and there you have it this is a version of a banana hammock that we will call sleepy time cheers cheers

[10:15] to sleepy time sleepy time and sweet dreams oh man that is delicious sound dude seriously delicious you got to try this before going to bed next time refreshing delicious and thank you again so much for having me here thank you thanks for coming to the way the water show yeah terrific thank you so my next guest is dr michael bruce

[10:50] and if you are having trouble sleeping this is the man that you want to know about but you won't sleep through his his his interview i assure you he's he's a fascinating uh person i i met uh michael at the milken global conference couple years ago now and i have had insomnia all my life and i'm telling you he solved it it seemed like just like that so and and by the way i thank you my wife thanks you you're very well you know my pleasure so i'm going to i want to

[11:27] give you a couple of of uh bits of background about michael first of all he's a clinical psychologist he's a diplomat of the american board of sleep medicine and and you gain that at the age of 31 right that's correct so i was they think i was the youngest person to ever take and pass the sleep medicine boards but what was ridiculous about it was i took the medical boards without going to medical school so as a phd was how i ended up taking it so that was kind of the thing or whatever yeah yeah i mean i was one of the youngest eagle scouts in history but this is a much bigger

[12:02] accomplishment [Laughter] he's also a fellow of the american academy of sleep medicine and he's one of only get this 168 people in the world with those credentials michael also consults for some very well-known companies and brands including disney princess cruise lines advil pm which i think is is very interesting let's just let's just start you know at the real basic question so it seems like nobody in the united states gets enough sleep

[12:38] right so what's what's what is the issue with sleep so so here's the thing sleep is the most fundamental aspect to the human existence right like from the dawn of time within a certain period of time likely 24 hours or so whatever that creature was took a nap right so it's been going on for quite a while the problem is is that there's a part of our brain that the more sleep-deprived we get the more it tells us we're okay because back in the prehistoric days it wasn't great to take a nap on the serengeti because it could be somebody's lunch right so so it was this this over this

[13:15] drive to keep going and get into safety has been something so what happens a lot of times is people just kind of brush off the signs or symptoms that they're tired earlier in the evenings and then you know they get driven by their phones or netflix um it was great i thought it was interesting the ceo of netflix said that his biggest competitor in the marketplace is sleep is that amazing that's truly amazing right that is astonishing yeah so what is our problem with sleep we don't value it um i would say that when we when we all of a sudden discover that we might

[13:50] not get it or get good quality it becomes very very valuable very very quickly um and then we become obsessed with it right so and so that was going to be my next question what is good quality sleep right so so there's lots of fancy ways to figure it out right i've got like a tracker on my finger here that tracks my activity and my sleep and all that kind of good stuff you could do it that way if you if you wanted to and then you could look at the numbers and you could play with all the data but the truth of the matter is if you wake up and you feel good you probably got good sleep like eight hours is a myth right like i don't get it i'm the sleep doctor for god's sakes i don't get i don't get eight hours

[14:26] i i go to bed right around midnight i wake up at approximately 6 15 every day without an alarm period and this is me with no caffeine right i mean look at this it's ridiculous i'm 52 years old you know and like i have plenty of energy like i feel great and i sleep six hours and 15 minutes michael how do you do something like that so i'll tell you what i did was and this is where i got into the coaching aspect to it is i became super consistent and that consistency so first thing i did was identified my what's called my circadian rhythm or my chronotype

[15:01] um i you know we've talked uh before about this right so for folks out there who may not know what it is so a chrono type you might have heard of the term before but or not heard of the term but know the concept early bird night owl right so once you know if you're an early bird or a night owl or there's a couple of other ones out there people want to check out my quiz chronoquiz.com great place you'll love it it's super fun once you figure that part out and you can sleep inside your chronotypical bedtime and just to be clear that's a genetic thing that's not something that you get to choose like i could look at your 23andme data or your ancestry.com data and i could tell you what your chronotype is

[15:36] okay so it's not one of those things unfortunately we get to choose um but once you're sleeping inside your chronotypical schedule it consolidates oh yeah i know i had no idea right so i so i just started i went i i'm a night owl so i was always going to bed at midnight midnight midnight i was waking up at 7 30 and then it was 7 15 and then it was seven and then it was 6 45 and all of a sudden my body just and i only need six hours and 15 minutes of sleep so um you mentioned before um that you started getting your best sleep when you were being consistent correct so what is it that

[16:11] you were consistent about that led you there so it was really my bedtime and wake up time um and now what i've discovered is it's really the wake up time so once you are consistent and it begins to consolidate right when you when it kind of hits its max which is apparently where i am then it's all about the wake up time and and so the other factors of there's this term out there sleep hygiene that i learned it i think several years ago now right all right and you know i think if i say sleep hygiene to my wife one more time right she's she's going to she's she's going to kill me so when we think so the way the term

[16:46] kind of got coined was basically you know you've got dental hygiene maybe you should have some sleep hygiene and basically what it's talking about the basic parameters are keep it cool keep it dark right and keep it quiet and so you know it's very hibernation focused if you will so what a lot of and and to be fair sleep hygiene recommendations they've been around for a while and the data on them says they're good to do but if you've got insomnia they're not going to cure your insomnia right oh the data does not suggest that the data would suggest that if you've got insomnia you need to work with somebody doing cognitive behavioral therapy

[17:22] you need to be doing rescheduling you need like that's a whole it's a little bit bigger process not too complicated very achievable but that's a different process than sleep hygiene sleep hygiene is basically keep your room at a good temperature i usually tell my clients somewhere between 65 and 75 degrees is really really okay so cooler is better the reason that cooler is better is um right before you fall asleep or as you're falling asleep your core body temperature hits its peak around 10 30 it just dumps and so as it goes down that's a signal to your brain to release melatonin so we so if you're in a hot room it's not going down and then it's not releasing melatonin

[17:57] and then you ain't sleeping um yeah you know keeping it quiet makes a lot of sense too but to be fair uh i've i'm the only sleep doctor in the universe that says it's okay to sleep with the television on oh yes i'm that guy so people always ask like why did you do that so when i met my wife uh she said to me if we ever have a sleepover i need to let you know that i'd sleep with the television on and i was like oh don't worry about that hun i'm going to fix that i'm going to be a sleep doctor right famous last words right i don't know who out there has figured out how to fix something in their partner let me know because i failed miserably

[18:33] so what ended up happening was um i took the television out of the room and she told me to get out of the room and then when i put the tv back in i got to come back in the room and so then i studied her and when i what i discovered was she wasn't even really watching it she was listening to it right so here's the thing that she describes to me is that she has this ruminative thought that she can't turn off her brain right and that's very common i mean you i think you and i have had conversations about ruminative thought before right it's just it's one of these things that happens for folks and so having it if if a tv is just distracting you and your eyes are closed and it's just your the content is kind of rolling over you now look to be fair

[19:08] like don't watch you know news to fall asleep okay that's not gonna watch an old episode of seinfeld you know like something that's not too meaningful but just enough attention so that you're not thinking about these things that are driving you crazy so one of the things and and i've been offended i took tvs out of our room you know um but lately i've been having a little more trouble sleeping than usual sure and so i've been um putting my pandora on you know a timer and i listened to um uh you know nat cole or or dean martin you know amazing

[19:44] and and it and i just put it on softly and it's that it's interesting because i would have thought that would have interrupted my ability to go to sleep because i love the music but it seems like it kind of it's like i don't know like your mom's singing a lullaby it's awesome look at the end of the day if you give yourself some runway to land the plane you land the plane right and so all you're doing is you're helping yourself be distracted by some nice music that has some great memories to it so you have a new book i believe right i do i do so it's called uh the power of when and so it's all about this idea of chronotypes what i was talking about a little bit before and so um the goal initially of the book was to

[20:20] try to really help people sleep better and so it turns out that we have these genetic predetermined sleep schedules inside our bodies that tell our brains when we should go to sleep and when we shouldn't and nobody really thinks about them very much but they turn out to have a tremendous amount of use for our even our daily lives so what i discovered was there first of all there aren't two you used to just think early bird night owl right right so it turns out there aren't two there's early birds there's people in the middle there's night owl and then there's a new group which is what i added to the literature which were insomniacs a specific type of genetically predetermined insomniac

[20:56] right so kind of interesting so once you've got you got to figure out which category you're in but once you figure that out and there's a quiz go to chronoquiz.com it's super simple once you've well into one of these categories then you know how your whole hormonal system works so if you once you know your chronotype then you can actually look for times in your natural hormonal rhythm because hormones are very very regular so this is all so it's all based on hormone flow and so once you know that you can start to find there are perfect times and day when you're more energetic they're perfect times of day where you're more creative so we actually discovered all these and we mapped them out on a clock

[21:32] and so everybody if they get the book they figure out their chronotype then it gives them like a perfect day in the life of their chrono type it tells them when to exercise when to eat and again these are suggestions but this is when your body is ostensibly perfectly primed to do that activity oh interesting yeah so when you look at a book like this the goal here is to take the quiz and then you know do a couple fun things i i actually figured out the best time of day to have sex eat a cheeseburger ask your boss for a raise like you name it it's unbelievable real studies over 220 studies in the book wow sounds sounds great sounds great

[22:09] yeah michael thank you so much my pleasure and i know the people who are watching this are going to get a tremendous amount of it out of it and hope i think they will sleep better too i i hope they do um i'd love it if people out there not only do they watch this and enjoy this but i have a podcast oh yeah that's right i'm sorry so i wanted to yeah give a quick shout and tell people hey i've got a podcast it's called sleep success with dr michael bruce so where where can people hear your podcast any place for apple if you just go to the apple podcast store um and we're on on a cast so we're starting slowly getting distributed excellent excellent thanks and you

[22:45] brought your thing i did i brought it here okay anywhere up here on the uh the collage all right so i'm gonna go high and right okay there you go and that is the book the power of when know your chronotype that's right michael thank you so much dude this is amazing i had a blast that's our show for this week stay tuned next week when we have pneumatologist and christologist father guillermo garcia and if you don't know what those are you'll have to tune in next week we'll also be talking to an amazing young man named rishi sharma who since high school has been pursuing his absolute passion

[23:23] courage at all time my friends marie you're still my bell [Music]

[23:59] you