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on Something You Should Know, have

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you ever laughed at someone else's

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misfortune? Most likely you have and

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I'll tell you why. Then things

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you never knew about breathing, sleeping

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and hydration. When you wake up

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in the morning, sleep in and

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You lose almost a full liter

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Mobile for details. Something

3:02

you should know. Fascinating intel.

3:04

The world's top experts. And

3:06

practical advice you can use

3:08

in your life today. Something

3:10

you should know with Mike

3:13

Carruthers. Hi, welcome. Glad you're

3:15

here. And I want to

3:17

start with something today that's

3:19

a little weird. And here's

3:21

the question. Have you ever

3:23

laughed or felt the urge

3:25

to laugh at someone's misfortune

3:27

when they trip or fall

3:30

down or make a fool

3:32

of themselves? While it seems

3:34

like that would be a

3:36

cruel thing to do, it's

3:38

actually a perfectly normal reaction.

3:40

It's a phenomenon known as

3:42

Schadenfreude. That's a German compound

3:44

word meaning damage and joy.

3:47

Research from Princeton University found

3:49

that from time to time

3:51

most of us feel a

3:53

sudden mix of emotions at

3:55

the misfortune of others. It's

3:57

a reaction triggered by a

3:59

sudden boost of self -esteem or

4:01

victory at someone else's expense.

4:04

So doesn't that make you a bit

4:06

evil if you giggle at someone

4:08

else's blunder or fall or failure? Not

4:11

necessarily. Blame,

4:14

schadenfreude. That simultaneous

4:16

feeling of superiority and

4:18

concern can manifest itself

4:20

in the form of

4:22

seemingly inappropriate laughter. And

4:25

that is something you should know. Three

4:31

you do every day.

4:33

Sleep, drink, and breathe. You

4:36

can't not do them. You have

4:38

to do them. And maybe you do

4:40

them a little better, according to

4:42

my guest, Dr. Michael Bruce. Michael's

4:44

name is popped up on other

4:46

episodes of Something You Should Know.

4:49

He's been a guest, but even

4:51

other guests have referenced him or

4:53

quoted him. He's considered one of

4:55

the top experts on sleep anywhere. And

4:57

is about to explain how small improvements

4:59

in how you sleep, breathe,

5:02

and hydrate yourself can

5:04

have extraordinary results. Michael

5:06

is a double board-certified

5:08

psychologist and clinical

5:10

sleep specialist. He's the

5:12

author of numerous best -selling books, and his

5:14

latest is called Sleep, Drink,

5:16

Breathe – Simple Habits

5:19

for Profound -Term Health.

5:21

Hi Michael. welcome to Something You Know. Thanks

5:23

for having me. I'm stoked to be

5:26

here. So why, I'm

5:28

thinking people are wondering, why

5:30

would I need advice on how to

5:32

sleep, breathe, and hydrate myself?

5:36

Such a great question. So get this

5:38

all the time, like, Michael, we already do

5:40

that next. Here's the thing. When you

5:42

think about the fundamentals, like, what

5:44

is the DNA of wellness? What can

5:46

you stack all that on if you're

5:48

deciding to optimize your health or

5:50

start a new health program, or any

5:52

of that? If you're not sleeping well,

5:54

if you're not hydrated and you

5:56

don't breathe appropriately, you're not going

5:58

to be able to accomplish any of that. goals. So

6:00

not start with the basics and you kind of

6:02

have to do them every single day so if

6:04

I give you a couple of tips that

6:06

you can just kind of smooth on into your

6:09

routine and it doesn't take a lot of energy

6:11

or effort why not So

6:13

let's start with drinking, hydration.

6:15

That should be easy. I mean, the advice

6:17

that everyone's always heard is drink

6:20

glasses of water a day and you're good to

6:22

go. Is that that pretty good advice? It's

6:25

not the worst advice that I've

6:27

heard. Eight glasses of eight ounces of

6:29

water puts you at 64 ounces,

6:31

which is about three

6:33

of the way you probably wanna be there,

6:35

depending upon your height, weight, things of that nature.

6:38

I will tell you though, that here's

6:40

the thing that I think most

6:42

people don't understand is not necessarily

6:44

about amount, it's about quality and

6:47

timing. So as

6:49

an example, number one, what kind of water

6:51

are you drinking? If you're you're drinking

6:53

water straight out of your tap, I would tell

6:55

you that there are websites where you can

6:57

put your zip code in and you can learn

6:59

exactly what is in the water in the out of

7:01

your tap. To be clear, there's

7:03

a lot of things that go into

7:05

that water to clean it in

7:08

order for it to be usable again. So

7:10

me personally, I only drink filtered water. Now

7:12

to be fair, you you don't have to

7:14

go buy some crazy double osmosis thing

7:16

for your home. Although if you do, you're

7:18

gonna get much better water. I went

7:20

out and I brought a Brita pitcher and my tap

7:23

water and run it through. there. that

7:25

way I know that I'm getting decent quality water.

7:27

If you can, don't drink water in

7:29

plastics. There's a lot of data

7:31

that's coming out about these nano that

7:34

appear to leach into the water. and And

7:36

then we drink them. And they've

7:38

actually started to find nanoplastics in utero

7:40

babies now. So we really want to

7:42

keep that away if if all possible.

7:44

And then there are actually types

7:46

of water. So you can't just call

7:48

yourself mineral water or spring water

7:50

without having minerals in it or coming

7:52

from a spring. And of course, those

7:54

two sources of water are

7:56

infinitely better than tap water that's not going

7:58

water to be used. going to have a

8:00

whole lot for you. Now, a lot of

8:03

people like to ask me about things like what

8:05

are called hydration multipliers or these powders that

8:07

you can put into the water to maybe make

8:09

it better water or make it absorb better. Here's

8:12

what I'll tell you is of them are

8:14

loaded with salt. so for

8:16

folks out there who've got high blood

8:18

pressure or are salt sensitive, this might not

8:20

be the best idea. Then

8:22

another area that I found super

8:24

-duper interesting that I didn't

8:26

really think about before because I

8:28

was the same of what do

8:31

I just drink eight glasses day

8:33

was sipping versus gulping makes a

8:35

massive difference. So took

8:37

me a little while to comprehend.

8:39

so I had to think of an

8:41

example and the one that I thought of

8:43

is sort of like this. So most

8:45

people don't realize it, but when

8:47

you wake up in the morning, sleep

8:49

in and of itself is a

8:52

dehydrated event. You lose almost a full

8:54

liter of water just from the humidity

8:56

in your breath single night.

8:58

so when you wake up, we

9:00

want you obviously drinking water and

9:02

clearly you're dehydrated. So a lot of

9:04

people will do is they'll they'll go

9:06

and then they'll drink 30 ounces

9:09

right in the morning, right?

9:11

Like before a workout. This is

9:13

not a great idea. Let me

9:15

explain. So when you walk out

9:17

in the morning to your kitchen

9:19

and walk over to your sink, usually

9:21

there's a dried up sponge that's

9:23

lying there somewhere. You are

9:25

that dried up sponge every single morning. If

9:28

you took that dried up sponge and you

9:30

stuck it under your faucet and you open

9:32

up the faucet full blast as though you were

9:34

gulping water, what happens to the sponge?

9:37

Right? water hits it and it runs right off

9:39

it. But if you actually had

9:41

it at a slower rate right,

9:44

like water and you let it

9:46

absorb into the sponge, soon

9:48

the sponge regenerates and now you

9:50

have a useful tool. You

9:52

are the sponge. And so the

9:55

better you can sip, the better

9:57

it will absorb. Well, one one

9:59

of the other things that have

10:01

heard about hydration is, yes, you should

10:03

drink water, but the other fluids

10:05

and the foods with fluids

10:07

count. Oh, absolutely. One

10:10

of the big recommendations that we have

10:12

is making sure that each one of

10:14

your meals has a water -filled vegetables in

10:16

it, right? And good news is most vegetables

10:18

have a lot of water in it,

10:20

but having that decent -sized serving of it,

10:22

you can actually count towards your water.

10:25

Absolutely. And also, I want

10:27

to be clear, you can actually count coffee

10:29

towards your water. Let me explain. So

10:31

coffee in and of itself is a

10:33

diuretic, but it doesn't really have

10:36

that great of a diuretic properties

10:38

until you get about three cups

10:40

into you. So be

10:42

clear, and I am the sleep doctor,

10:44

I'm telling you that if you want to

10:46

have your coffee in the morning, one

10:48

to two cups, you can actually count those

10:50

cups towards your hydration. Now, as

10:52

a quick tip in order for you to the

10:55

biggest bang out of your buck caffeine, now I'm becoming

10:57

the sleep doctor once again, is you

10:59

want to do is you want to

11:01

drink your caffeine 90 minutes after

11:03

you wake up. You want to hydrate

11:05

before you caffeinate because again, your body

11:07

is very dehydrated. while the two cups

11:09

of coffee do count towards water,

11:11

you don't want to mix it up

11:13

with the caffeine right away. If

11:15

you do wait 90 minutes, here's what

11:17

ends up happening. Is the adrenaline

11:19

and cortisol that your brain needed to

11:21

wake up finally to slow down? And when

11:23

you add caffeine, you actually get

11:25

a bigger bang for your buck just

11:27

by waiting 90 minutes after you

11:29

wake up. The only other thing about

11:32

caffeine that I think is important to think through is

11:34

when should you stop? And so caffeine

11:36

becomes important from a hydration standpoint because again,

11:38

once you hit the third cup, that's when

11:40

it starts pulling water out of your

11:42

body. So you want to be careful for

11:44

that. But you also probably want to

11:46

stop around p.m. PM in the afternoon because

11:48

caffeine has a half-life of six and eight hours.

11:50

so if you stop at two, then half of

11:52

the caffeine is out of your system

11:54

by 10. And that means you've got a

11:56

a far greater likelihood of getting some sleep.

11:58

So let's talk about breathing. You know I

12:01

breathe, breathe all the time. I I to

12:03

do it pretty well because I'm still alive.

12:05

I'm not dead Well,

12:07

I don't think that's the right way to think

12:09

about it, to be fair. Like, are you in

12:11

great shape if you, you know, don't exercise?

12:13

No, of course not, right? Same kind

12:15

of concept here is I do it,

12:17

could I do it a little bit

12:19

better And the juice worth the squeeze? I

12:22

think that's actually the more important question

12:24

is, okay, Michael, you've come up

12:26

with all these cool ideas to maybe make

12:28

my breathing better or make my hydration

12:30

better, but is it really worth it? Like,

12:32

am I gonna get something out of this?

12:34

So I think we will, and breathing

12:36

is actually kind of an interesting one. And

12:38

to be fair, it was the one

12:41

that I was the least familiar with, but actually

12:43

the most experience with. Let me

12:45

explain. So most doctors work in

12:47

pulmonary offices because pulmonary

12:49

doctors or lung doctors usually

12:51

own most of the sleep

12:53

labs here in the United

12:56

States. And so we end up dealing with

12:58

patients that have got asthma, COPD, And all

13:00

kinds of breathing related issues. so

13:02

understanding how the lungs function becomes

13:04

very, very important. Also sleep apnea is

13:07

arguably the number one diagnosis in

13:09

terms of sleep labs. So So something

13:11

that I've had a lot of experience

13:13

with, but thinking about breathing differently, not

13:15

on the medical side, but thinking about

13:17

it on the, hey, could I do

13:19

it better side? And what good would that

13:21

do me? Here's one of the

13:23

techniques that I learned that actually turns out

13:26

to be incredibly helpful, not just for me,

13:28

but for my patients with insomnia. It's

13:30

called 4-7-8 breathing. seven, eight

13:32

breathing. So is an

13:34

interesting technique and it's exactly like what it

13:36

sounds like. You breathe in for a count of

13:38

four, you hold for a count

13:40

of seven and you breathe out

13:43

for a count of eight. If you

13:45

do this to 12 12 times, your

13:47

heart rate will drop to about 60

13:49

beats per minute. The reason this

13:51

becomes so interesting and important is because

13:53

60 beats per minute is exactly

13:55

the place where your body can enter

13:58

into a state of unconsciousness. Anything. higher

14:00

it cannot. So this technique

14:02

of 4-7-8 breathing, I breathing, I actually have taught many

14:04

of my insomnia patients who wake up in

14:06

the middle of the night. So you might

14:08

have listeners out there who are saying, hold

14:10

on a second, what is he talking about?

14:12

So I have a lot of patients who

14:14

tell me that they wake up between one

14:16

and three o 'clock in the morning and

14:18

they have a terrible time falling back to

14:20

sleep. This is where breathing can actually come

14:22

into play to help lower your heart rate, decrease

14:25

your anxiety and get you back

14:27

to bed. The 4-7-8 method

14:29

works because one, you're counting during

14:31

the whole process so you can't

14:34

think of anything else and because

14:36

of the way you're breathing, it's

14:38

lowering your heart rate at the

14:40

same time. This allows you to

14:42

not think and just breathe and

14:44

then the natural sleep process has

14:46

a tendency to take over. And

14:48

so that that is just me through

14:50

it again for sure, Sure. go ahead. seven,

14:52

eight breathing, Actually, we can do it

14:54

together. So If everybody listening,

14:56

you would do it like

14:58

this. Breathe in, One, two,

15:00

three, four. hold,

15:03

two, three. four,

15:05

five, six, seven,

15:07

out, two, three.

15:10

four, five, six, seven,

15:12

eight. That's it,

15:14

it's very simple And you count

15:16

in your head. and you go

15:19

through it 10 to 12 times and

15:21

you really get involved and you're counting and you're

15:23

breathing and you get into it and

15:25

you just stop thinking. And then

15:27

the natural sleep process kicks in because your heart rate

15:29

has gone lower and you're good. My

15:31

guest is Michael Bruce.

15:33

He is a clinical

15:35

psychologist, clinical sleep specialist

15:37

and author of Sleep, Drink,

15:40

Breathe, Simple Habits for Profound Term

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let's talk about breathing during the

18:23

day, just regular breathing. It

18:25

could probably use some attention, but you know,

18:27

it just seems so automatic. It

18:30

does seem automatic, and here's the thing is,

18:32

is it really helping you? So as an

18:34

example, another thing that I noticed, and maybe

18:36

you could tell me if this happens to

18:38

you as well, when I'm really concentrating on

18:40

something like reading an email. I

18:42

don't breathe. Like sit there

18:44

and I'm reading, reading, reading. And before I know

18:46

it, if it's a long email, I'm like, and I

18:48

have to breathe. So lot of people when

18:50

they focus and concentrate during the day, they

18:53

actually forget to breathe and that's an important

18:55

factor. And then the other thing that I've

18:57

noticed during daytime breathing that a lot of

18:59

people don't have a tendency to do, is

19:01

when I tell somebody to take in a

19:03

deep breath, when they breathe in, if their

19:05

shoulders rise… that means that they're actually

19:07

not using their abdomen. They're using their thorax

19:09

to breathe. And so what I try to

19:11

teach them to do is to breathe wide,

19:13

not up. Now, what do I mean by

19:15

that? When you breathe, you don't want your

19:17

shoulders to rise. What you want is when

19:19

you take a big, deep breath. you

19:22

want to feel your belly expand,

19:24

almost like it's a horizontal breath

19:26

versus a. bringing up your shoulders breath.

19:28

again, these are different things that you

19:30

can do during the day. Now you're

19:32

probably sitting here saying, well, Michael. When

19:35

would I do that? Why would I

19:37

do that? This seems kind of like.

19:39

information overload. How can we put off something

19:41

like this together? And I can actually

19:43

have a cogent program so I can get

19:45

on with it all. So I created

19:47

a three week program. All you do is

19:49

you set five different alarms on your

19:51

phone. one right after

19:53

you wake up one before lunch one

19:56

after lunch one before dinner and the

19:58

other one after dinner and then All

20:00

I'm asking you to do during these five

20:02

separate times is you do a little

20:04

bit of breathing, you drink a little bit

20:06

of water, and you might do a

20:08

few things that have to do with sleep.

20:10

And after three weeks, I can almost

20:12

guarantee that you will have significantly better quality

20:14

sleep. So let's talk about

20:16

sleep. and the common advice is you

20:19

get. roughly eight hours of

20:21

sleep per night and you should be good

20:23

to go, right? So what we're

20:25

talking about there usually is length

20:27

of time in terms of sleep and

20:29

sleep is not just a quantity

20:31

issue, it's really a quality issue. In

20:33

fact, I could make the argument

20:36

with a lot of science to back

20:38

me up that you can actually

20:40

sleep less if you have higher quality

20:42

sleep. And so a lot of

20:44

people are like, okay, I'm always up

20:46

for higher quality. What is an

20:48

easy way for me to do that

20:51

so that I can maintain my

20:53

regular old schedule. and still have

20:55

some high quality sleep. so one of

20:57

the things that I'm known for

20:59

and you've known me for is this

21:01

idea of chronotypes, right? So these

21:03

are genetic predisposed sleep schedules that we

21:05

all have inside our bodies. Sometimes

21:07

we're called early birds, sometimes we're called

21:09

night owls. I kind of rejiggered

21:11

the system and changed the names. And

21:13

so early birds are now lions,

21:15

night owls are now wolves, and we

21:17

actually know what time they should

21:19

go to bed and what time they

21:21

should wake up based on the

21:23

science. And so One of the easiest

21:25

things that people can do is

21:27

just wake up at a consistent

21:30

time based on their chronotype, and

21:32

it will honestly three weeks magically

21:34

make the quality of your sleep

21:36

significantly better. and you

21:38

figure out what type you

21:40

are just based on. what.

21:43

So you go to chronoquiz.com and you take a

21:45

quiz and you can learn from that or you

21:48

can just kind of think through and I can

21:50

give you some of the different chrono types.

21:52

Why don't we just talk about them for folks

21:54

and they can listen as opposed to having to

21:56

go to a quiz. Sure. Sure. quiz. So many

21:58

of you might know or think of yourself as

22:00

an early bird, but what I'm talking

22:02

about here is without an alarm on

22:05

vacation, What time do you wake

22:07

up? If you wake up at six o 'clock

22:09

in the morning without an alarm on vacation,

22:11

there's no question about it genetically speaking. You're an

22:13

early bird or what I call a lion. you

22:16

might also be the opposite, right? And

22:18

so what if you're the type of

22:20

person who hates to wake up in

22:22

the mornings, can barely drag their butt

22:25

out of bed before 7 .30, Oftentimes it's

22:27

eight o 'clock, but. boy, come

22:29

two o 'clock in the afternoon. You've got a

22:31

lot of energy and you're brimming to go and

22:33

ready to hit the trails. Well, then you're

22:35

probably more of a a owl or what I

22:37

call a wolf. There

22:39

are people in the middle,

22:41

we them bears. they make up

22:43

almost 55, 0 % of the

22:45

population, but there's actually a fourth

22:47

one and that's kind of what I'm known for.

22:49

So to be honest, Mike, I I haven't told

22:52

you anything you don't already know, right? There

22:54

are people out there that are early birds, makes

22:56

up about 10 to 15%. 15%. There are people

22:58

out there that are night owls, again, makes up

23:00

about 10 to then And then there are people

23:02

in the middle and that makes up 50%. What

23:04

are we doing with the other 15 to

23:06

20 % of people out there? Unfortunately,

23:08

those are my insomniacs.

23:11

And when you look at them genetically,

23:13

they actually have a kind of weird

23:15

genetic sleep schedule so that it actually

23:17

makes it very difficult for them to

23:19

sleep. The good news is I've done

23:21

all the research in the book and

23:23

if you do the corno online, I actually

23:25

send you an email and tell you

23:27

personally are the different

23:30

chronotypes and what's your bedtime, what's

23:32

your rise time, things like

23:34

that. So living within that

23:36

chronotypical timeframe turns out to be one

23:38

of the easiest things that people can do

23:40

just by waking up consistently seven days a

23:42

week. What happens though, your

23:46

doesn't match up to your work

23:48

schedule? Yep, happens

23:50

all the time. like shift workers, for example, right?

23:52

So what happens if you're a normal person

23:54

or even an early bird and you got

23:56

to work from 11 at night till in

23:58

the morning? So number one. oftentimes

24:00

tell people, if it's humanly possible, it would

24:02

be great to talk to your boss. So

24:05

I've discovered over the course of time

24:07

is when I sit and talk with people's

24:09

employers, it's actually quite remarkable because they

24:11

can see the difference. They know who their

24:13

employees are who are good at night

24:15

and who are good in the morning. And

24:18

oftentimes, if you talk with them intelligently,

24:20

they'll start switching people's schedules around to match

24:22

their chronotype. Now let's be fair, I'm not

24:24

so foolish as to think that every

24:26

employer out there is gonna be so smart

24:28

and be able to do something like

24:30

this. So I've given people reasonable times to wake

24:32

up. So as an example, if you're

24:34

a night owl, I'm asking you to get up

24:36

at 7 .30. I don't think that's completely

24:38

unreasonable. Now, if you've got a job

24:40

meet that says you have to be there

24:42

at 6 .30 in the morning, I'm gonna

24:44

actually tell you to sit back and

24:46

think if that's really the right job for

24:49

you because you're gonna be fighting this

24:51

every single day. So here's something

24:53

that that I find and found throughout

24:55

my life is that my type

24:57

seems to change. Some days,

24:59

you know, when I was a

25:01

teenager, I I liked sleep late when

25:03

now tend to get up early,

25:05

but a few years ago,

25:07

I tended to be somewhere in

25:09

the middle and consistently. So

25:12

talk about that for a second. So

25:14

one, it definitely waxes and wanes over time.

25:16

Now, everybody actually goes through every chronotype.

25:18

So if you think about it, when

25:20

you're an itty bitty baby, you're a

25:22

lion, you go to bed early, you

25:24

wake up early. When you're toddler or a middle schooler,

25:26

you're a a You about go to bed

25:28

at 7 .30, you wake up at

25:30

7 .30, kind of in bed out

25:32

of bed with the son. When you hit adolescence,

25:34

oh, I remember that time too. I wanted to

25:36

stay up until two o 'clock in the

25:38

morning playing video games and sleep until 12

25:40

the next day. That's when you're a

25:42

wolf. Then you hit about

25:44

18 to 20 years old and

25:46

your chronotype seems to set for

25:48

about 30 years. Then you get

25:51

older like me and you turn

25:53

55, 56 and your chronotype actually

25:55

starts to go backwards. So as

25:57

an example, if any of the listeners out

25:59

there asked their parents, for example, hey, mom, dad, you want

26:01

to meet for dinner. What time do you

26:03

want to meet? More times than not, if you're

26:05

talking to a 65 old, 70 hey, old, they're

26:07

saying, hey, let's have dinner at 5 .30. Well,

26:10

that's because their chronotype is

26:12

going backwards and their melatonin

26:14

production and their temperature changes.

26:16

This is all based on

26:18

when your core body temperature

26:21

rises and falls. So

26:23

really where chronotypes come from. Now, one little

26:25

caveat that I think is interesting is people

26:27

said to me, hey, Michael, I don't want

26:29

to wake up based on my chronotype. I

26:31

would turn to them and say, okay, do

26:33

me the favor and then just wake up

26:35

at the same time seven days a

26:38

week. You're not going to get all of

26:40

the benefit of the higher quality sleep,

26:42

but you will get some of the benefit

26:44

of the consistency of the wake up

26:46

time. Lastly, Lastly, snoring, not only for the

26:48

snorer, but for the people who have to

26:50

listen to it. Is it

26:52

just a problem you have to live with or

26:55

what? Absolutely not. I will tell

26:57

you this, Mike. I've actually saved more

26:59

marriages as a sleep doctor than I ever

27:01

would have a marital therapist just by working

27:03

on snoring. And I agree with you,

27:05

it is a big issue. So let's go

27:07

through it fairly quickly. Number one,

27:09

drop some weight. You

27:12

know, I'm trying not to be

27:14

offensive to people and I'm not saying

27:16

that everybody who's a snorer is heavy,

27:18

but the data would suggest that a weight

27:20

loss. So in a 200 pound weight loss, so

27:22

in a 200 pound person that's 10 10 pounds

27:24

reduce the snoring decibel level by

27:26

about 25 to 30 decibels. That's massive. So

27:29

number one, it won't be as loud if you

27:31

or your bed partner loses a little bit

27:33

of weight. The second thing I

27:35

tell people is you to decongest for

27:38

better rest. So So weight. way

27:40

I think about this is, Mike, have you ever been

27:42

out in the garden and you're watering the plants

27:44

and you stick your thumb over the hose and

27:46

the water squirts out faster? You know what I'm

27:48

talking about? Yeah. So is

27:50

a situation where the opening of the hose,

27:52

you've closed it partially and then the substance,

27:54

which is water in this case, has

27:56

to get out a smaller opening and so

27:59

it to move faster to get out of

28:01

that opening. Same holds

28:03

true with your nose. So now nose is

28:05

that hose. as you're breathing in,

28:07

anything that makes your nose more narrow

28:09

or blocks it is gonna make

28:11

the air move faster. When the air

28:13

moves faster, it causes a vibration, causes

28:15

a cadence and causes a a snore.

28:17

So the only way to make

28:19

snoring disappear is to open up the

28:21

pipes. Anything that

28:24

is making the pipes narrow or blocking

28:26

them, we've got to move out

28:28

of the way. And congestion, especially in

28:30

the sinuses, does an amazing job

28:32

of that. So ends up happening is

28:34

your whole sinuses congest up, your mouth drops

28:36

open, now you're actually breathing unfiltered air

28:38

into your lungs and you're sucking

28:40

your tongue to the back of your

28:42

throat. All of that flappy tissue

28:44

back there is now got all the

28:46

air running through it since it's

28:48

not actually coming through your nose and

28:51

now you snore. So using

28:53

something like a neti pod something called a navage,

28:55

which is a device that you can

28:57

actually attach to your nose and it will

28:59

run salt through your sinuses and out and get

29:01

all that gunk out of there can

29:03

be extremely, extremely useful. It's not a

29:05

bad idea to put an air filter

29:07

in in bedroom. It in is the room

29:09

you're spending the most time in in

29:11

home and you want that air to

29:13

be of high quality. Third thing that

29:15

I tell people to do is create

29:18

a pillow wall between you and your

29:20

bed partner. So remember, is a matter wave, so

29:22

if you actually physically block it, it bounce

29:24

back to the snorer, and then they will

29:26

naturally turn away from you. And then

29:28

the final thing is, I I think

29:30

I would be remiss if I didn't

29:32

tell everybody that if you've got a

29:34

snoring bed partner, it's probably not a bad

29:36

idea to do a sleep study to

29:38

make sure that they don't have something

29:40

called sleep apnea, which has terrible consequences

29:42

if left untreated. And a lot of

29:44

people out there who snore, unfortunately have

29:46

got sleep apnea. Well, this

29:48

is great because you think about. sleeping,

29:51

breathing, and hydrating. mean, how simple could

29:53

it be, but apparently there's a lot

29:55

more to it and I appreciate you

29:57

sharing this. Michael Bruce been my

29:59

guest. Yes, he is a double -boarded

30:01

clinical psychologist, clinical sleep specialist and

30:03

author of the book, Sleep,

30:06

Drink, Breathe, Simple Daily Habits for Profound Term Health.

30:08

And there's a link to his

30:10

book in the show notes. Thanks

30:12

so much, Michael. It's always great

30:14

having you on. Thanks,

30:16

Mike. It's been a pleasure pleasure you sweet

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33:02

And that's it for today. Thanks

33:04

for watching. I'm

33:11

Mike Everyone,

33:13

I I think, has some

33:15

interest in dinosaurs. You

33:17

probably heard about them in school, maybe

33:19

been to a museum where you saw

33:21

a huge dinosaur skeleton. And

33:24

then there are the movies like

33:26

Park that just fuel that curiosity

33:28

about these creatures. There is

33:30

just something about dinosaurs. perhaps

33:33

one day they apparently roamed and

33:35

ruled the planet. and

33:38

then they disappeared. So

33:40

are or were dinosaurs? What were

33:42

they really like? Are the movies

33:44

about them accurate? and

33:46

what happened to them. That's what

33:49

what Armin is here to talk about. Harman

33:51

has been fascinated by dinosaurs since

33:53

he was five years old. Today

33:55

he is a vertebrate paleontologist

33:57

and research assistant the Department of Health.

34:00

Department of Earth Sciences at

34:02

Oxford University. He is

34:04

also author of the book

34:06

The Lost World of Dinosaurs, uncovering

34:08

the secrets of the prehistoric

34:10

age. Hi, Armin, welcome to something

34:12

you should know. Thank you for having

34:14

me, Mike. So dinosaurs were

34:16

here, did they in fact

34:18

rule the planet as they roamed

34:20

around because they were so

34:22

big and dominant? In

34:24

fact, they did. But their beginnings

34:27

were very humble. They were

34:29

very small. The first dinosaurs we

34:31

know from the fossil records that about

34:33

to 235 million years old, to 235 million

34:35

years old, they were tiny

34:37

by comparison. They were about the

34:39

size of a cat or

34:41

maybe the size of a dog.

34:44

And only later, they became

34:46

increasingly large. And at the very

34:48

beginning, they were still competing

34:50

against the crocodile ancestors and against synapsids,

34:52

which are the mammal ancestors. And

34:55

only a large

34:57

mass extinction at the end of

34:59

the Triassic period, about million years million years

35:01

ago, they out -competed

35:03

all the other species and

35:05

then became the rulers.

35:07

And by that, I mean

35:09

they conquered all territory

35:11

or terrestrial land. We find

35:13

dinosaurs in the fossil

35:15

record from all continents, even

35:17

Antarctica or Australia. They

35:19

have conquered regions that were

35:22

inaccessible for other animals because

35:24

they had an elevated metabolic rate. So

35:26

were more active. They could

35:28

run fast. And also

35:30

most of them at the

35:32

beginning were bipedal. And they

35:35

carried their arms and legs

35:37

under their body. So they

35:39

had straight arms and straight

35:41

legs, which made it easier

35:43

for them to run. And also,

35:46

arms did not press against the

35:48

lungs. they could breathe easily. While

35:51

lizards, for example, they

35:53

cannot run and breathe at the same time.

35:55

So have to hold their breath for a

35:57

little while. And then they run very fast. They

36:00

have to catch their breath and then they

36:02

continue to run. But dinosaurs

36:04

like mammals today could

36:06

continuously. Do

36:09

you know why though You say started out

36:11

maybe as the size of cats and

36:13

then they got really big, Like Why Why

36:15

they get so big? So

36:18

nature, it's always better to be

36:20

bigger because then you're less likely

36:22

to become, the

36:24

source for other animals' food. So, So, and if

36:27

you're big, then you're less likely to be

36:29

hunted down, less likely to be killed, less

36:31

likely to be eaten. And the

36:34

had very special body

36:36

shapes that enabled them to grow

36:38

bigger than mammals today. And

36:40

so when you say they went from basically

36:42

the size of a cat to this giant

36:44

size, how giant? Like big did they get? What's

36:47

the, know a different species would. be

36:50

different sizes, but Give

36:52

me a ballpark idea. Yeah,

36:54

so so largest of of them all that were the

36:56

long -necked dinosaurs and they could

36:58

grow up to 100 feet in

37:00

length. Maybe even larger,

37:03

Just just because we find one

37:05

that is about a hundred

37:07

feet long, doesn't mean that that

37:09

was the biggest specimen of

37:11

this particular species. Chances are

37:13

are might have been some specimens

37:15

that were even larger and we just

37:17

haven't found them yet. So, but

37:19

we know for sure that some

37:21

of the long-necked dinosaurs could grow up

37:23

to about a hundred feet long

37:25

and maybe up to a hundred

37:27

tons in body mass. So that is

37:30

quite enormous. And the largest. predators

37:32

like Tyrannosaurus, example, they

37:34

could grow up to

37:36

feet in length in length.

37:40

and they could weigh as

37:42

much as two elephants, African elephants. And

37:45

did they eat? Did they eat? plants

37:47

or did they eat other animals, or what

37:49

was the diet? The first

37:52

dinosaurs, they started out as

37:54

meat eaters and only later some

37:56

of them became herbivorous, so they

37:58

started eating plant matter. and that

38:00

is true for the sauropods.

38:02

No sauropod ever ate anything

38:04

else but plants, so they

38:06

were all vegetarians. But the

38:08

so -called theropods to which

38:10

Tyrannosaurus and Allosaurus belong, they

38:12

were carnivorous, they were meat

38:15

eaters. And one thing I

38:17

think so many people wonder

38:19

about is like, so for

38:21

example on the cover of

38:23

your book, there's that picture

38:25

of that dinosaur there, how

38:27

do you know from their

38:29

bones that that's what the

38:31

outside of them actually looked

38:33

like? Yeah, so that is

38:35

a very good question. And

38:37

the short answer would be

38:39

that in some cases we

38:41

do actually find tissue, we

38:43

find skin impressions on rocks

38:45

so we know that they

38:48

had scales and some of

38:50

the smaller theropods they actually

38:52

had feathers. And later on,

38:54

they all become feathered, like

38:56

all the theropods, the meat

38:58

eaters. And some of the

39:00

herbivores, they had so -called protofeathers.

39:02

So they look like hair,

39:04

but biologically, they are more

39:06

closely to feathers than hair.

39:08

But like the long neck

39:10

dinosaurs, very big dinosaurs, they

39:12

had scales and Tyrannosaurus, they

39:14

had scales, so they didn't

39:16

have feathers. So we know

39:18

that. And then in some

39:20

cases, we actually can reconstruct

39:23

the color, but this is

39:25

very limited to very few

39:27

species. Were all dinosaurs

39:29

related to other dinosaurs? Were they

39:31

all from the same? You could

39:33

trace them all back to the

39:35

same start? That

39:37

is right. All dinosaurs share

39:39

the same common, last common

39:41

ancestor. And are there animals

39:43

today that come from that

39:45

as well? All birds are

39:48

basically a very special kind

39:50

of dinosaur, and they are

39:52

the only surviving dinosaurs after

39:54

the N -Cretaceous mass extinction event

39:56

when the asteroid struck Earth.

40:00

What about lizards and

40:03

Things that that of look like dinosaurs that we

40:05

see, are they not related? Yes,

40:07

surprisingly. like The ranids lizards that

40:09

look a lot like dinosaurs or

40:11

at least what we think

40:13

dinosaurs looked like, they actually

40:15

not as closely related to

40:17

dinosaurs as chicken or or

40:20

eagles or ravens things

40:22

like that. And one

40:25

thing I've always wondered about is

40:27

like, how many were there?

40:29

Like, if you were alive, could

40:31

you go days days and never

40:33

see a a dinosaur? Are Are

40:35

everywhere or what? So

40:37

They very abundant because

40:40

dinosaurs were egg -laying animals

40:42

and they reproduced very

40:45

rapidly so they could lay eggs two

40:48

or maybe even three times per

40:50

year and they had clutch

40:52

sizes of up to 30 eggs,

40:54

maybe thousands of offspring. but

40:57

the mortality rate of babies

40:59

was extremely high as well

41:01

because there were a lot

41:03

of small raptors that were

41:05

like hunting for baby dinosaurs.

41:08

You often see in the movies, you

41:10

know, dinosaurs fighting each other. Did they

41:12

fight each other or it

41:14

all just about survival and food

41:16

all of that. So

41:19

actually, that also a very

41:21

exciting story because we now

41:23

have proof that Tyrannosaurus, for

41:25

example, in fact, did

41:27

hunt animals such as Triceratops

41:29

we have scars on bones

41:31

of triceratops from Tyrannosaurus'

41:35

teeth. we know that

41:37

in the same region

41:39

where we find Tyrannosaurus and Triceratops,

41:41

also a duckbill dinosaur that's

41:43

called Edmontosaurus that was also

41:45

a very a

41:48

good food source for

41:50

the meat-eating Tyrannosaurus. And we

41:52

know from scratch marks,

41:54

from bones, from from -necked

41:56

dinosaurs, that actually were hunted

41:59

by allus. which is an an

42:01

ancestor to Tyrannosaurus. But

42:04

did they fight for territory? Were they

42:06

territorial like some animals are? Or

42:08

was it just, we can all get along

42:10

here, but when I'm hungry, I

42:12

might just eat you. Yeah,

42:14

so we do have

42:17

some proof that some dinosaurs,

42:19

We cannot say this for

42:21

sure for all the

42:23

dinosaurs, but we know that

42:25

some dinosaurs actually had

42:27

interspecies fights about territories or mates during

42:30

season. They were fighting each

42:32

other like rams or even elephants

42:34

or giraffes, the male ones, and

42:36

whoever won the fight, they

42:38

got to procreate with the

42:41

female. And we know that

42:43

this happened with dinosaurs as

42:45

well. This is probably

42:47

a hard thing to know, but

42:49

was there any sense of how smart

42:51

they were, thing bright they were, or

42:53

were they very just, you know, instinct-driven?

42:58

Yeah, so what we can do is

43:00

can nowadays, we have modern technology,

43:02

we can look at the inside

43:04

of skulls of dinosaurs with

43:07

CT or synchrotron

43:09

devices, and

43:11

then we can measure

43:13

the cavity inside of the

43:15

skull where once the was,

43:17

and we can actually locate different areas

43:20

that were for

43:23

sense of smell or

43:25

sense of hearing, things like

43:27

that. And so we can say

43:29

that some dinosaurs were actually

43:31

smarter than others. and can

43:33

say that some dinosaurs had

43:35

a cerebration

43:38

coefficient, which means the size

43:40

of the brain relative

43:42

to their body mass, that

43:44

is comparable to modern

43:47

birds and maybe even even mammals.

43:49

So were pretty smart. In

43:51

any sense of their ability to communicate

43:53

with one another, or Again, might be

43:56

very hard to know. I

43:58

cannot say this for sure.

44:00

but dinosaurs were able

44:02

to vocalize and we

44:04

know a very good

44:06

example, for example, is Parasaurolophus,

44:08

which is a herbivorous dinosaur

44:11

with a long crest

44:13

on its back of

44:15

its head. these

44:17

crests, they were hollow and

44:19

they were connected to

44:21

the nasal region so they

44:23

could actually create sounds like

44:25

it, like blowing a horn

44:27

or something like that. So

44:30

could vocalize And

44:32

other dinosaurs probably did the same.

44:34

So if you look at Jurassic

44:36

Park, they sound like lions wolves or

44:38

things like that. But in reality,

44:40

they probably made noises more closely

44:42

to ostriches or crows

44:44

things like that. There was

44:46

never a time that

44:49

humans and some ancestor of

44:51

dinosaurs shared the Earth, correct?

44:54

That is correct. So the last non

44:56

-avian dinosaurs, all the dinosaurs that

44:58

not birds, died about

45:00

66 million years ago when

45:02

this very large asteroid struck

45:05

Earth to the Yucatan Peninsula.

45:07

And the first humanoid

45:09

ancestors of humans, they showed

45:11

up in the fossil

45:13

record maybe 300 ,000 years

45:15

ago. So there's a gap

45:17

of 65 million years in

45:20

between those two events. And

45:22

so so happened? What What

45:25

the end of dinosaurs? Yeah,

45:29

so so 66 years

45:31

ago there was an asteroid that

45:33

struck Earth, and asteroid was

45:35

so massive that it created a

45:37

huge earthquake, it

45:40

was so powerful and so

45:42

large. It's about the size of

45:45

Manhattan. And this

45:47

big rock from space crashed into

45:49

Earth, and it actually penetrated the crust.

45:51

So And it was so

45:54

massive that it created

45:56

tsunamis with height of

45:58

feet, ,000 feet. They traveled

46:00

entire globe and there

46:02

were wildfires were incredibly hot,

46:04

like a pizza oven, and

46:07

and they caused rocks to

46:09

melt in the vicinity

46:11

of the impact and

46:13

actually rain for a couple of

46:16

hours and maybe even days. then

46:19

then of the debris, there

46:21

was ash in the atmosphere and

46:23

that caused the atmosphere to

46:25

go dark and then

46:27

a lot of the plants

46:29

died and then there was a food

46:31

shortage and also the temperatures massively

46:33

because there was no sunshine,

46:35

no sunlight. And then

46:38

then the following

46:40

month or maybe in the following

46:42

years, all the dinosaurs went extinct

46:44

because they could not recover and

46:46

they could not create enough

46:48

offspring to compensate for this massive

46:50

loss of life. So So I

46:52

would imagine a lot of other species went

46:54

away as well. That is

46:56

true, yeah. So think

46:58

what would help the mammals,

47:00

our ancestors to survive, was

47:02

that they were much more

47:04

caring for their offspring and

47:07

they put a lot more

47:09

effort in in protecting offspring.

47:11

And dinosaurs, because of their size and

47:13

because they all laid eggs, they

47:15

could not care for their young.

47:18

You said that dinosaurs wandered the

47:20

entire earth. Is that

47:22

because you have found fossils all

47:24

over the earth? Yeah,

47:27

so we find fossils

47:29

from dinosaurs all over the

47:31

world. We actually found

47:33

fossils of dinosaurs in Antarctica and

47:35

very remote places such as

47:37

the Gobi Desert or even

47:40

in Sahara Desert in Africa.

47:42

But But can only find

47:44

dinosaur fossils in sediments only

47:46

in sediments from the Mesozoic

47:48

Age That is like from 252 million

47:50

years to 66 years to 66

47:52

million years. We don't

47:54

find any dinosaurs before that

47:56

and we don't find

47:58

any dinosaurs after that. except birds.

48:01

And you said you find in

48:03

the Gobi Desert, but you find them in

48:05

my backyard maybe? that

48:07

depends where you live. So if

48:09

the that you're

48:12

describing is of Mesozoic

48:14

age, so if the sediments

48:16

in your backyard. the

48:18

age of the sediments

48:21

between 66 and 252,

48:23

or maybe 235 million

48:25

years old, then there a

48:27

chance that you actually might find

48:29

something. And we, especially in North America, we

48:32

see a lot of

48:34

regions, especially in the Midwest,

48:36

they are actually on ground

48:38

is as old as the

48:40

dinosaurs. But the hunt

48:42

goes on, yes? That is

48:44

very true. And we find

48:46

fossils today more than ever. Even

48:48

this year is a very important

48:51

year for fossils

48:53

because we have already

48:55

described 46 new

48:58

species of dinosaurs only

49:00

this year. But

49:02

how do you even know where to

49:05

look? I mean, if you wake up tomorrow

49:07

morning and say, you know, I I'm gonna go

49:09

look for some dinosaur fossils. where

49:11

you go? If If I

49:13

want to look for dinosaur fossils, then

49:16

then I would in in the North

49:18

continent, I would probably go

49:20

to places such as South Dakota,

49:22

or Montana, or Wyoming, or

49:25

Colorado, or Utah. These are

49:27

very fossiliferous regions where we

49:29

find dinosaurs. And now

49:32

that you found as people have been have

49:34

been looking for so long and

49:36

now that you found them other than

49:38

just finding more well, never mind, you just

49:40

answered the question a minute ago.

49:42

You said you found new new

49:44

species, so I guess that's why you

49:46

keep looking. So nowadays,

49:49

was there was a couple, an

49:53

an couple, if I may

49:55

say. so, So of two scientists,

49:57

American scientists, and they

49:59

were looking for for were

50:01

dinosaur fossils in the 1870s

50:04

when the Midwest was still

50:06

the Wild West And

50:09

over time they became rivals and they were

50:11

actually fighting each other and they were

50:13

trying to out -compete each other and they were

50:15

trying to find more fossils than rival.

50:18

But nowadays not about finding new

50:20

fossils and new dinosaurs and

50:22

creating new records. That is

50:24

also nice. It's a side effect.

50:27

today we want to understand

50:29

how they live, how did

50:31

they eat, how did they

50:33

procreate, how did they

50:35

survive certain catastrophes and

50:37

were they able to

50:39

breathe actively, did they have

50:42

a metabolic rate that's

50:44

comparable to to

50:46

today or more like crocodiles

50:48

Because dinosaurs are closely to both

50:50

birds and crocodiles. So we to know

50:52

are they more like crocodiles or are

50:54

they more like birds? And then find

50:56

dinosaurs with feathers and then we

50:59

want to know, okay, who is the

51:01

first dinosaur to evolve

51:03

feathers and group of dinosaurs evolve

51:05

these feathers? And are these

51:07

feathers capable of powered flight

51:09

like we have in most

51:11

birds today or

51:13

they just for display, for

51:16

display to mates? So

51:19

So have a lot of

51:21

functions and it's not only for

51:23

flight. So you've been fascinated by

51:25

dinosaurs since you were a kid

51:27

and you've studied them for a

51:29

long time. Is there something that really

51:32

particular you find so interesting that you're

51:34

still researching because you you know an

51:36

awful lot about them, but what is

51:38

it that you're still stuck on

51:40

that you really want to uncover? So

51:43

me, I I always

51:46

want to find

51:48

a dinosaur fossil that will

51:50

help us explain a certain

51:52

aspect of the dinosaur

51:54

anatomy or the dinosaur biology. We

51:56

want to understand for

51:58

example why. By the birds able

52:00

to survive this mass extinction

52:02

event and all the others

52:04

died out. There was actually

52:06

a group of dinosaurs that

52:08

very similar to the birds

52:10

and we call

52:12

them the anteronethemes and that

52:14

means in English

52:16

translates to something like the

52:19

opposite birds. so were very

52:21

much like birds. They could

52:23

fly. They had feathers. They lived

52:25

in trees. They laid eggs. And and

52:27

they were about the same size

52:29

as as birds. But they

52:31

did not survive and the ancestors of today's

52:33

birds, they were able to survive

52:35

and we cannot really understand why that

52:37

is. And this is something that

52:39

is really fascinating and this is something

52:41

that keeps me up at night. Well,

52:44

it's fun to hear you share

52:46

some of the things you know about

52:48

dinosaurs and I know so many

52:50

people are fascinated with them as evidenced

52:53

by the movies and books and the it's it's

52:55

a topic that I think really captures

52:57

people's imagination. and And I find it

52:59

interesting what you said about it We're

53:01

still discovering a lot of things about

53:03

dinosaurs, 46 new types of dinosaurs

53:05

discovered just this year. I We're mean, still

53:08

that's really that's incredible. I've

53:10

been speaking with Armin Schmidt He

53:12

is a vertebrate paleontologist

53:14

and research assistant at the

53:16

Department of Earth Sciences Oxford. and

53:19

he is of a book called

53:21

The Lost World of the Dinosaurs uncovering

53:23

the secrets of the prehistoric age.

53:26

And you will find a link to his book at

53:28

Amazon in the show notes. Armin, thanks. It

53:30

was a pleasure. Well, thank you very

53:32

much, Mike, for having me. it It a was a

53:34

pleasure showing up. Today

53:39

it it seems that people are

53:41

much more aware of the dangers

53:43

of drinking and driving. but

53:45

a lot of people underestimate the

53:47

problem of drowsy driving. But

53:49

listen to this statistic according

53:51

to a study by the

53:54

AAA for Traffic Safety. Two

53:56

out of every five drivers admit to

53:58

having fallen asleep leap at the wheel.

54:01

at some point in their driving career.

54:04

If you're tired, the monotony of driving

54:06

can make falling asleep. So

54:08

easy. What's tricky about

54:10

drowsy driving is it's hard to quantify.

54:12

know, after a crash, it's hard

54:14

for the police to know if fatigue

54:17

or someone falling asleep was a

54:19

factor in the crash. In

54:21

fact, it's now estimated that

54:23

328,000 drowsy driving ,000 drowsy

54:25

driving crashes occur every year,

54:28

which is more than three times

54:30

the police reported number, because

54:32

so often the police just can't

54:34

tell. One government

54:36

agency says drowsy driving

54:38

or fatigue crashes resulting in

54:41

injury or death cost

54:43

society billion a year, billion

54:45

a year not including

54:47

property damage. One big

54:49

mistake people make is beginning a

54:51

long car trip after a full day

54:53

of work. Coffee other

54:55

tricks are just no substitute for

54:58

quality sleep before a big road

55:00

trip. and that is something you

55:02

should know. During the busy

55:04

holiday season, I hope you'll find

55:06

a moment or two to share this

55:08

podcast with people you know, help

55:10

us grow our audience. It is a

55:12

great way, in fact, probably the

55:14

best way to support something you should

55:16

know. I'm Mike Carruthers, Thanks for

55:18

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