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When you cook with those fats, they are even more aging because they become oxidized so easily. Remember how aging oxidative stress is? Eating oxidized fats speeds this process way up. Additionally, trans fats are a category of omega-6 fats that are the most dangerous of all. Decades ago, when food manufacturers needed a shelf-stable fat for processed foods, they created hydrogenated omega-6s, or trans fats. These fats are linked to many health problems and cause obesity, and it took the food industry only forty years from the time they learned about this to begin phasing them out. When you ingest man-made trans fats, your body tries to use them to build cells, but cell membranes made of these trans fats cannot function properly. And without healthy membranes, you’ll never make it to a hundred and eighty—or even a comfortable seventy-five.
Artificial trans fats also form when you use polyunsaturated fats for frying.
Fortunately, trans fats won’t likely cause problems if you use the oil for frying only once, but restaurants often use the same oil over and over all day or all week, which creates oxidized oil and trans fats. So put down the French fries, no matter how lean you are. Seriously—you’re better off having some rum or smoking a cigar. Super Humans don’t eat fried food, even if it’s crispy and delicious. You know what’s not delicious? Eating from a tube later because you couldn’t put down the chicken wings when you were younger.
Your body does need some omega-6s, but there are so many of them in a standard Western diet that you would have to work really hard to consume too few. Ideally, you should consume no more than four times as many omega-6s as omega-3s, but most people today eat an average of twenty to fifty times more omega-6s than omega-3s. This is a hugely underreported source of accelerated aging. Changing the balance of omega-3s to omega-6s you consume can give you a Super Human metabolism because your stored fat cells change dramatically when you eat omega-6 fats. No matter how much (or how little) body fat you have, anywhere from 7 percent to 55 percent of it is made of inflammatory omega-6 fat, depending solely on how much of each type of fat you eat.
If you are lean, you want to eat the same composition of fats that you want stored in your body. That means that whether you’re on the high-fat Bulletproof Diet or a low-fat diet, stick to about 50 percent saturated, 25 percent monounsaturated, 15 to 20 percent undamaged (meaning not oxidized) omega-6, and 5 to 10 percent omega-3 fats, including EPA and DHA. If you are obese and have a good amount of excess body fat (like I used to have!), right now your body is probably storing too many unstable fats. To shift your fat composition, temporarily eat an even higher percentage of the type of fats you want in your body. Of the fat you eat, 50 to 70 percent should be saturated, 25 to 30 percent monounsaturated, and only 10 percent undamaged omega-3 and omega-6.
The challenging thing is that the most common blood tests doctors use to measure things like cholesterol and triglyceride levels do not offer an accurate picture of the type of fats in your brain, heart, or muscle cells, which is different than fat in your blood cells. So there is good reason to distrust the fat ratios found in the blood tests that most doctors rely on. Looking at inflammation markers in your blood work, such as C-reactive protein (CRP) and homocysteine, will give you a much more accurate sense of how you’re aging.
When I started experimenting with eating more fat, I was nervous—it went against everything I’d been told about healthy eating. One of the biggest leaps I took was to begin eating more grass-fed butter. When I took a deep breath and stopped holding back on butter, magical things started to happen. My focus increased, I had more energy, and my blood panels showed that my levels of inflammation had decreased.
Like any good biohacker, I kept experimenting until I knew I had taken things too far. I heard that some Inuit populations survived on no carbohydrates at all, so I decided to subsist on a diet of almost entirely fat and animal protein and see what it would do for my health and performance. The result of that experiment was a host of new food allergies because the bacteria in my gut were literally starving and out of desperation began eating my own gut lining. Sadly, a diet of only steak and butter won’t work for the long term. But it was delicious in the short term.
PIG’S EARS AND ENERGY FATS
By implementing everything I’d learned about nutrition, I was able to dramatically decelerate my aging. My knees were still a mess, but I weighed less and had more energy than ever before, and I managed to (barely) graduate from business school while working full time despite my cognitive dysfunction. I decided to celebrate with a trip to Tibet to learn meditation from the masters there, something I never would have been able to do when I was old, obese, and inflamed because it involved a lot of hiking and steep terrain.
I had just descended 7,500 vertical feet in one day in Nepal when I knew there was something terribly wrong with the cartilage in my knees. The cartilage itself was bruised from all that hiking, and I could barely walk across the street even using two trekking poles. I had exactly one week to recover before setting out on a rugged 26-mile walk at 18,000-feet elevation around Mount Kailash, which is considered to be the holiest mountain in the world. I knew that eating some extra collagen would be beneficial for my joints, but at the time collagen supplements didn’t exist and there was no bone broth to be found in Tibet. I had to get creative.
The next day, the bus I was in stopped about halfway between Kathmandu and Lhasa in a town with only one restaurant. It had mud walls and a dirt floor and was filled with locals. I asked a Chinese friend from the bus to read the menu for me and quickly ascertained that the best source of collagen in the place was … pig’s ears. Without hesitation, I ordered it, and a few minutes later I came face-to-face with a giant bowl of cold boiled pig’s ears. I looked around to see if Joe Rogan, the host of Fear Factor, was hiding to challenge me to eat them for an absurd cash prize, but he was nowhere to be seen.
I had the idea that the pig’s ears would somehow be more palatable if I could find a way to warm them up, so I ordered some watery soup and dipped the ears in one at a time before biting into their rubbery blandness. It was the second worst meal of my life. (The winner, during that same trip, was Chinese military ration sardines heated over a yak dung fire.) The pig’s ears didn’t have much taste, but the texture was wholly unappealing. However, I was shocked when I woke up the next morning and could walk without using trekking poles. Two days later, I could jog up a short hill. That is the magic of collagen. But I didn’t want to have to eat pig’s ears every time my knees hurt, so I worked hard to bring collagen to the market years later. I just couldn’t see blending pig’s ears into yak butter tea!
While I was in Tibet I met many old yet vital, energetic people and learned about their practices for pursuing a long, rich life. As I sat with meditation masters and Buddhist monks, I saw that a mind that can control its response to stress is the world’s most advanced anti-aging technology. If you’re walking around in a perfect environment eating all the right foods but your fight-or-flight response is always switched on like mine used to be, there is no doubt you’ll age more quickly.
I made it to Mount Kailash thanks in part to the collagen in those pig’s ears, but between the elevation and below-zero temperatures, I was hurting. Chilled, hypoxic, and exhausted, I staggered into a small guesthouse, where a kind Tibetan woman handed me a creamy cup of traditional yak butter tea. It was delicious, but more important, I felt like it brought me back to life. I even wrote about it in my travel journal. The air was still thin, but I was suddenly and remarkably full of energy, and I had to understand why. You’re not supposed to want to dance when you’re at 18,000 feet.
When I returned home I brewed some tea, tossed it in the blender with some butter, and was left with a greasy cup of tea that most certainly did not impart any mental clarity, unless you count the adrenaline from mild revulsion. Clearly, something different was happening back in Tibet. Figuring my problem was the tea, I spent a ridiculous $200 on a variety of high-end teas from a local Chinese merchant, but none of them had the magical effect I remembered. So I went to my local Whole Foods and another gourmet store, where I bought every single brand of butter from around the world to see if that was the variable that mattered. I tested twenty-four butters, and learned the trick was to use unsalted butter from grass-fed cows. You simply don’t get the same results using butter from cows that eat corn and soy, because those oils end up in the butter, giving you more omega-6 fats. The yaks that provided the milk for the butter I had in Tibet certainly didn’t eat any corn, because it doesn’t grow there!
From my anti-aging work, I knew about the healthy fat in coconut oil, so I began experimenting with adding coconut milk and oil along with the butter, but the coconut flavor was too strong, and it didn’t add any more energy than butter alone. So I switched from tea to coffee, my first love. The coffee stood up to the coconut oil better than tea, but the real magic happened when I switched from coconut oil to concentrated oil that is extracted from coconut oil called medium-chain triglyceride (MCT) oil. More than 50 percent of the fat in coconut oil comes from the different subtypes of medium-chain triglycerides. There are four types of MCT oils. All are flavorless, but the rare types convert effectively into ketones, your mitochondria’s preferred fuel source. This was the genesis of Bulletproof Coffee.
The only problem was that MCT oil caused “disaster pants” even though it helped my brain. I should have bought stock in Charmin as I worked through that problem … The solution was to remove certain types of MCT using triple distillation and then use a special filtration process, leaving only one type (eight-chain MCT), which became Brain Octane Oil. (Yes, I sell it. I use it. I give it to my kids. It works. Someone had to do it! It created a revolution in food.)
You may think that avoiding carbs or fasting for a few days are the only ways to enter ketosis (the state in which your body burns fat for fuel), but adding MCT or Brain Octane Oil to your diet hacks ketosis. Brain Octane turns into ketones when you consume it, even if carbs are present. Research that came out after I launched Brain Octane shows that it raises ketone levels four times more than coconut oil and twice as much as normal MCT oil.
In fact, the study says, “In healthy adults, C8 [the exact triple distilled version in Brain Octane] alone had the highest net ketogenic effect over 8 hours,” and it could “help in developing ketogenic supplements designed to counteract deteriorating brain glucose uptake associated with aging.”
Normal MCT oil is a conundrum for oil chemists. There are four different lengths of fats that are called MCT. All four are technically saturated fats, but unlike other saturated fats, your body won’t use MCTs to make cell membranes. It’s as if they are meant to be burned for energy. It is more accurate and useful to start calling MCTs “energy fats” instead of saturated fats. That’s why I do not count MCT oil as a saturated fat and why you can laugh at anyone who says to avoid MCT because it’s saturated. Sadly, the most abundant and cheap MCT, lauric acid, which makes up half of coconut oil, does not have these special energy powers.
To live longer and heal faster, I recommend adding either C8, its weaker cousin MCT, or its even weaker cousin coconut oil to your coffee, your salad dressings, smoothies, and so on. My kids love it drizzled on sushi! These “energy fats” do not count in the recommended ratios of fat in your anti-aging diet, as they will convert to energy instead of being stored on your body. These are extra/unlimited sources of fat. Also, when it comes to sourcing, I recommend purchasing MCT oil made from coconut oil, not palm oil. Most MCT is derived from palm oil, and palm deforestation poses a serious threat to the environment and kills orangutans. I switched to a coconut-derived MCT oil several years ago, because I simply couldn’t imagine feeding oil to my kids that was created from practices that harm the environment they will inherit.
The discovery of using energy fats in the morning helped me benefit from autophagy because I was able to fast without getting cold or hangry (which, by the way, was added to the dictionary in 2018, the same year as biohacking). Because butter and MCT oil do not contain any appreciable quantity of protein, I was able to feel full and burn ketones while temporarily stressing my cells, which thought I was fasting and started recycling protein more rapidly. This boost in autophagy without hunger is one of the most profound benefits of Bulletproof Coffee. It is a permanent part of my quest to live to at least a hundred and eighty.
Yet, since I made my first cup in 2004, I’ve continued to discover more reasons why it works. To my surprise, one of them has to do with melanin, the pigment in your skin, which also exists in other parts of the body. When exposed to sunlight or mechanical vibration, new research indicates that melanin likely has the power to break apart water molecules, freeing up oxygen and electrons that your mitochondria can use to make energy.
Our bodies actually create melanin by linking together polyphenols, chemicals that occur naturally in plants. Polyphenols are packed with antioxidants and thus offer us a powerful defense against aging. The best ways to stimulate melanin production are to eat plenty of leafy green plants and herbs, drink tea and coffee, get adequate sun exposure, and exercise regularly.
This new information about melanin made me think back to my time in Tibet. I noticed that locals who carried all their belongings on the backs of yaks made sure to always have blenders hooked to portable batteries just to make yak butter tea. They were clearly onto something. Tea and coffee contain large amounts of polyphenols. Coffee also contains melanin and similar compounds called melanoids. Is it possible that Bulletproof Coffee and yak butter tea are so energizing because the mechanical vibrations from the blender break up the melanin and melanoids,
providing free oxygen and electrons for your mitochondria? Is this why the yak butter tea made me feel so much better in high altitudes where there was less oxygen? I think so.
COFFEE + TIME = KETONES
Recently I interviewed Satchin Panda, a leading researcher on circadian rhythms, the natural twenty-four-hour cycles of all living beings, and learned something new about Bulletproof Coffee. According to Satchin, it’s part of our natural rhythm to start producing ketones at the end of our fasting cycle. For most of us, that would be in the morning before we break our fast with the aptly named meal, breakfast.
Those ketones have a huge impact on our cardiovascular and brain health. Satchin observed that when mice produce ketones toward the end of their fasting cycle, those ketones go directly to brain cells called clock neurons, which monitor the environment in the brain and help to regulate circadian rhythm. When ketones reach those clock neurons, they receive a signal to become awake and alert and begin what is called exploratory activity. Of course exploratory activity is more pleasant than desperately wanting to hit the snooze button in the morning.
This makes perfect sense from an evolutionary perspective. Just a couple hundred years ago, our ancestors fasted all night and then had to hunt for food in the morning. Their brains and muscles had to work really well in that hungry state in order to successfully find food, and ketones were the answer. This is why we are programmed to build up ketones during the last couple of hours of our fasting period. Those ketones give our brains, muscles, and hearts more energy so we can hunt—exactly what Satchin has seen in his lab rats. An hour or two before they were fed in the morning, they got up and started looking around, exploring, and getting ready to hunt.
The problem is that most people don’t fast long enough to take full advantage of this biological phenomenon. According to Satchin, there are tremendous health benefits to extending our daily (or nightly) fast. He says that when people limit their eating window to ten hours and make no other dietary changes, they see reductions in inflammation levels, triglyceride levels, and cancer risk, along with improvements in sleep within weeks. Is this because of the natural boost in ketones or because intermittent fasting boosts autophagy—or both?
But remember, you do better when you practice ketosis intermittently. Staying in ketosis for long periods of time compromises your metabolic flexibility—your body’s ability to burn either glucose or ketones for fuel. Maintaining metabolic flexibility is incredibly important for your longevity. There are two states your body must be able to handle effortlessly. The first is periods with ketones and no carbs, and the second is periods with carbs and no ketones. To gain metabolic flexibility, the best thing you can do is cycle in and out of ketosis every week. To do this, you limit carbohydrate intake most days, and on one to two days per week you eat low-sugar carbs. While this works for die-hard biohackers, most people enjoy eating more carbs. With the power of technology, it is possible to have both ketones and carbohydrates present in your body at the same time, which can also generate metabolic flexibility. To do this, eat moderate low-sugar carbohydrates like white rice or sweet potatoes, and at the same time consume lots of energy fats. That way, you’ll have some ketones present for your neurons and some glucose present for your brain’s maintenance cells. Most people find this more sustainable than a pure cyclical ketogenic diet, but both work.
There is no doubt that strategies like ketosis, intermittent fasting, and the maintenance of a healthy circadian rhythm play a critical role in our longevity. This leads to the next essential step on our quest to become Super Human—and that is getting enough highly efficient, good quality sleep.
Bottom Line
Want to not die? Do these things right now:
• Avoid all conventionally grown grains, produce, and animal products. Even better, skip grains altogether and opt for tons of organic vegetables, limited organic fruit, and meat from pastured animals.
• Don’t eat fried stuff. Ever.
• Eat enough protein (from pastured animals, eggs, wild fish, or nonallergenic plants) for tissue repair and an additional 20 plus grams of grass-fed collagen, and don’t fry, char, blacken, or barbecue meat (sorry). For lean people, that’s 0.5 grams per pound of body weight. For obese people, that’s about 0.35 grams per pound of body weight. For pregnant women, elderly folks, or athletes, it’s 0.6 grams per pound.
• No matter how much fat or how little fat you eat, eat the right ratios. Lean people eat about 50 percent saturated, 25 percent monounsaturated, and 15 to 20 percent undamaged omega-6 and 5 to 10 percent omega-3, including EPA and DHA. If you are fat like I used to be and want to live like a Super Human, eat 50 to 70 percent saturated, 25 to 30 percent monounsaturated, and only 10 percent undamaged omega-3 and omega-6, with added EPA and DHA so that you eat more omega-3 than omega-6.
• On some days, limit your eating window to eight to ten hours a day based on what works best for your schedule. Good options are 12:00 P.M.–8:00 P.M., 9:00 A.M.–5:00 P.M., or 10:00 A.M.–7:00 P.M. Have breakfast sometimes, especially if you’re tired or stressed. Don’t eat after dark.
• Teach your metabolism to be flexible by having ketones present in your system every week. Practice a cyclical ketogenic diet by fasting, avoiding carbohydrates for a few days, or adding “energy fats” to your food (or coffee) that convert directly to ketones.
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SLEEP OR DIE (#ulink_cb13efcc-4e16-5cd3-a6a3-2802ed5319d2)
Sleeping feels good, but ever since I was a kid, there was always something more fascinating and productive I’d rather do than go to bed. I resented having to dedicate so many hours each day to something I saw as basically a waste of time. So for most of my life I skimped on sleep. Even the first two years after founding Bulletproof, I slept for about four hours a night, at most a self-imposed five hours. I used the extra three hours a day to be a father, start Bulletproof, and still pay the bills with my day job.
My sleep deficit almost certainly contributed to the diseases of aging I faced as a young man. It turns out that lack of quality sleep doesn’t just leave you tired and unable to perform in the moment; it also rapidly accelerates aging. The good news is that you can learn to be a Super Human sleeper and cram more high quality sleep into fewer hours and still get all the benefits. For the past five years, I have been getting progressively healthier, leaner, and younger on six hours and five minutes of sleep a night, but I use every technique in this chapter to sleep like a professional.
Perhaps you will choose to get more sleep than I do. Regardless of how many hours you sleep, the information in this chapter is intended to help you make the most of the sleep you do get. It doesn’t matter how old you are, how busy you are, or how much money you have. Sleep is the ultimate tool to sharpen every skill and add more quality years to your life. So get better at it.
HOW LACK OF SLEEP WILL KILL YOU
Like it or not, a lack of good sleep directly increases your risk of dying from one of the Four Killers. Meanwhile, just one good night of sleep can improve your ability to learn new motor skills by 20 percent,
and getting regular quality sleep increases your ability to gain new insight into complex problems by 50 percent.
This improved brain function could potentially help ward off cognitive decline with age and is befitting of a true Super Human. Good quality sleep also promotes skin health and youthful appearance,
controls optimal insulin secretion
(making you less likely to develop diabetes), and encourages healthy cell division.
Sleep is an essential strategy in protecting against all Seven Pillars of Aging.
In the previous chapter we discussed Satchin Panda’s research on longevity and circadian rhythms. As part of my research for this book I went to his lab and had a great time with his PhD students looking at how the combination of food, light, and too little sleep affected rats. They walked me through new research showing that eating late at night dramatically reduced the quality of the rats’ sleep and that poor sleep impacted the rats’ ability to control blood sugar by up to 50 percent. That’s huge! In fact, it’s more than what most medications can do.
In rats and humans, the pancreas is responsible for making insulin. Satchin has studied insulin-producing cells in the pancreas and found that they, too, have their own circadian rhythm. At night when melatonin, a hormone that helps regulate wake and sleep cycles, is released, insulin-producing cells shut down, too. So if you eat something sugary late at night, your body’s insulin response is not as effective as usual. So that late-night piece of cake leads to a blood sugar spike and then a crash that triggers the release of adrenaline … which keeps you awake at three A.M.
If you get less than six hours of sleep, the hormones that control how hungry and/or satiated you feel (ghrelin and leptin, respectively) start to work against you. Ghrelin increases, making you feel hungry, and leptin decreases, making it more difficult for you to feel satiated. This is one reason that sleep loss leads to obesity and all the many health problems that go along with it.
Sleep is also incredibly important for warding off Alzheimer’s disease, the killer many of us fear most as aging begins its silent creep. When you are asleep, your brain undergoes a natural detoxification process. The glymphatic system, a waste clearance pathway comparable to the lymphatic system, which drains fluids from tissues in the body, sends cerebral spinal fluid through the brain’s tissue and flushes out cellular waste and neurotoxins.
This is a big deal, as the glymphatic system clears out the amyloid proteins that are the hallmark of Alzheimer’s when they build up in the brain. While we don’t yet have hard evidence that Alzheimer’s disease is caused by a lack of sleep and thus not enough time for the glymphatic system to work its magic, I would wager that it’s a contributing factor. In fact there is some evidence of this. A small study on twenty human participants showed that losing just one night of sleep causes an increase in amyloid proteins in the brain.
That may be a small sample, but it’s enough to convince me to make sure my glymphatic system has a chance to fully detox my brain each night. That doesn’t mean sleeping for eight hours; it means sleeping like a boss.
Since mitochondria play a role in the glymphatic system process and sleep in general, everything you do to strengthen your mitochondria can also help you sleep better and thus keep your brain clear of amyloid plaques. There are also simple things you can do to enhance your glymphatic system function. For example, studies on rats show that sleeping on one’s side improves glymphatic clearance compared to sleeping on the stomach or the back.
While we don’t have studies proving that this transfers to humans, we know that side-sleeping humans have lower blood pressure and heart rate.
Sadly, they also get more vertical wrinkles than back sleepers, but sleeping on your back increases your risk of sleep apnea, a condition in which the upper airway becomes blocked during sleep. Sleeping on your back will make you less wrinkled but more likely to die. Not a great trade-off. I’d opt to stay alive and hit those wrinkles with other hacks in this book.
Apnea in and of itself puts you at a much higher risk of dying from one of the Four Killers. Sleep apnea is often the result of dysfunctional mitochondria, and it can be deadly.
If you snore, your risk of developing diabetes, obesity, and high blood pressure is nearly double that of someone who does not. And if you snore and you wake up feeling groggy and/or have trouble falling asleep, your risk goes up 70 to 80 percent, respectively.
As you read earlier, bad quality sleep causes poor blood sugar regulation. It’s also true that dysfunctional mitochondria cause bad sleep, which then causes poor blood sugar regulation! No matter how you slice it, if you don’t get enough good quality sleep, you will age faster and die sooner. Which begs the question …
HOW MUCH IS ENOUGH?
When I learned about how critical good quality sleep is to aging well, my perspective on sleep changed for good. Instead of seeing it as something to skimp on, I made it my goal to hack my sleep so I could get all of the benefits of a good night’s sleep without having to sacrifice eight hours of my life every night. Some of these efforts have been more successful than others.
In the year 2000, when Google was just eighteen months old, an early biohacker posted the Uberman Sleep Schedule in a dark corner of the Internet. This was the first writing to propose that you could get away with only three hours of sleep per day as long as you were willing to sleep in several carefully timed, precise naps at exactly the same times each day. This technique is now called polyphasic sleep.
Intrigued by the approximately eleven years of my life I’d reclaim from this schedule, I tried it. The amount of time and energy it takes to do this is absurd, not to mention the social and professional interruption from napping at the same time every day and feeling wrecked if you miss one nap. Polyphasic sleep is not compatible with having either a career or a social life. Some people have success with it, but personally I felt like an unproductive, antisocial zombie. The idea of getting by on a couple of hours of sleep at a time is a beautiful dream (get it?), but it just didn’t work. I was starting to feel resigned to having to sleep eight hours a night …
Then I came across a study from the Keck School of Medicine of USC and the American Cancer Society that looked at over 1 million adults ranging in age from thirty to a hundred and two and correlated how much they slept with their mortality rates.
The results of this study changed the way I thought about sleep forever. The data was actually collected in the 1980s, but it was so complex, showing differences in outcomes with just a half-hour difference in sleep length, that they couldn’t crunch it all with 1980s computing, so the information sat there for years until researchers could use high-speed computing. The researchers found that the people who lived the longest slept six and a half hours a night, while people who slept eight hours a night consistently died more from any cause. Ha! Take that, all you doctors who told me I had to sleep at least eight hours each night!
You might hear this and draw the conclusion that in order to live longer you should simply sleep less, but that is unfortunately the wrong conclusion. What you can take away from that study instead is the fact that the people who lived the longest were the healthiest people. They required less sleep because they didn’t need as much time to recover from chronic illness, inflammation, and/or everyday stress. If aging is “death by a thousand cuts,” sleep equals recovery from many of those “cuts.” The fewer cuts you need to recover from, the less sleep you need.
I started using my sleep length and corresponding energy levels to measure whether I was doing things during the day that made me older. I knew that if I jumped out of bed ready to bring it after six hours of sleep, I was on the right track. But if I felt groggy after a solid eight hours of sleep, that meant I was probably doing something that made me sick and inflamed. This explains why I needed less sleep when I started following the Bulletproof Diet. I was taking fewer hits from the foods I ate, so I didn’t need as much recovery time.
This became a two-step process. Step one: Reduce the number of hits I took so my body required less recovery time. Step two: Increase the return on my sleep investment by improving its quality. Bottom line—if you’re healthy enough, you can use sleep strategically as a performance-enhancing drug instead of a drag. You still have to get enough sleep, but the other hacks you’ll use to become Super Human will reduce the number of hours of rest you actually need.
HOW WELL DID YOU RECOVER LAST NIGHT?
In order to work on improving the quality of my sleep, I began a long journey of understanding my sleep, a journey that is still going strong after nineteen years. There are all sorts of reasons to pay attention to your sleep. If sleep is recovery, you need to know how well you recovered last night so you can make an informed choice about what actions to take today. For instance, if you know you slept poorly, a heavy workout will age you instead of making you stronger; a high-sugar meal will impact your blood sugar even more than usual; and even small amounts of stress will be damaging.
Quality sleep is like having money in your recovery bank account. Can you imagine not checking your bank account on a regular basis? If you can see where your sleep stands today, you can zero in on small changes you can make to improve your sleep, recover better, and stay young tomorrow.
In 2004, I was finishing a brutal two years that had me working full time while enrolled at an Ivy League business school. Sleep was in short supply, as you’d imagine. So I became one of the first purchasers of an expensive headband that tracked my sleep and told me exactly how well I did every night. The data was enlightening and helped inform many of my early biohacking practices. Unfortunately, Victoria’s Secret definitely did not approve of these early tracking devices (and neither did my wife). Thankfully, there has been quite an evolution in the quality and attractiveness of sleep trackers since then.
Seven years later, I became the chief technology officer for a wristband sleep and exercise tracking company called Basis (which Intel has since acquired). Before most people were wearing wrist trackers, I was able to track my sleep, make strategic changes, and get more out of the time I spent with my eyes closed. In fact, I’ve purchased and tried just about every sleep tracker on the market. A sleep tracker is an anti-aging device with one of the highest ROIs. I promise that you have no idea what your brain is doing while you sleep. Before we get to what technology to use, ranging from free to a few hundred dollars, it’s important to know what you are looking for when you track your sleep.
SLEEP BASICS
Of course you want to know exactly what time you fell asleep, what time you woke up, and how this information varies over time. Did it take you a long time to fall asleep after you went to bed? Did you wake up several times during the night even if you don’t remember them? Are you wasting your night with light sleep? These are all important factors in determining the quality of your sleep. When I did the crazy “zero carbs for nineteen days” experiment, my unattractive headband sleep tracker showed me I was waking up eight to twelve times every night, yet I had no recollection of waking at all. I did feel like a zombie in the morning, though. It was my sleep data that eventually made me quit that experiment!
It’s also worth paying attention to snoring when tracking your sleep for all the reasons mentioned above, particularly because snoring is a sign of inflammation. I used to snore terribly because the back of my throat was inflamed and partially blocked my airway. Now I don’t normally snore more than a couple of minutes a night, and I am usually able to connect it to something I ate the day before that caused inflammation. I also get a handy recording of my snoring so I can’t deny that it’s happening! This is incredibly valuable information because food that inflames your throat also causes aging inflammation throughout your body.
REM/SLOW-WAVE SLEEP
When you’re sleeping, you cycle through two types of sleep each night—rapid eye movement (REM) sleep, which is when you dream, and non-REM (NREM) sleep. NREM sleep comes in three flavors: crappy (stage 1 useless light sleep), decent (stage 2 middle sleep that is still considered light sleep), and awesome (stage 3 deep delta sleep). To age or perform like a Super Human, it’s your job to spend as much time as possible in deep or slow-wave delta sleep. This is when your breathing and heart rate drop to their lowest levels and your brain waves slow down and get wider (as measured by a test called an electroencephalogram, or EEG). These slow waves are known as delta waves, and your brain produces them at a frequency of 1 to 4 hertz, a unit of measurement that is equal to one per second. To put that into context, gamma waves, the fastest brain waves, have an average frequency of above 40 hertz.
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