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How Better Sleep Can Help You Lose Weight [Podcast 66]

Dr. Park’s Breathe Better, Sleep Better, Live Better Podcast

KathyPark: 00:17 WelcometoDr.Park'sBreatheBetter,SleepBetter,LiveBetterpodcast,whereourgoalistohelpyougetthesleepyouneedforthelifeyouwant.MynameisKathyPark,yourcohostfortodayandI'mhereinthestudiowithmyhusband,Dr.StevenPark.HeySteve,howareyoudoingtoday?

Dr.Park: 00:34 I'mdoinggreat.Howaboutyou?

KathyPark: 00:35 Prettygood.Thanks.Sosummerisinfullswinghere,rightnowintheNortheastandthere'snobettertimetogetfitandgetslimthannow.AndIknowthatalotofourlistenersarestartingtheirKeto,Paleo,Whole30orwhateverdietsthatarereallypopularrightnow.Andthere'snothingwrongwiththat.ButtodaySteveisgoingtotalkaboutanissuethatnotalotofpeoplethinkaboutwhenthey'regoingonadietorthey'restartingofftryingtoloseweight.Andthatissueis,areyousleepingwell?Areyousleepinglongenough?Andthat'ssomethingthatmostofusdon'tthinkabout.Wedon'tconnectsleepwithweight,butthat'sahuge,hugeproblemthatoneneedstoaddressbeforeyoudoanysortofdietregimen.Sothat'swhatSteveisgoingtobetalkingabouttodayontoday'spodcast.Andthetopicoftoday'spodcastistitledHowBetterSleepCanHelpYouloseWeight.Butbeforewebegin,Iwantedtoremindourlistenersthattheinformationyouheartodayisforgeneraleducationandinformationpurposesonlyandshouldnotberelieduponaspersonalmedicaladvice.Pleaseconsultyourdoctorbeforefollowinganyadviceorregimengivenontheshowasyourparticularcasemaybedifferentthantheones

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given.Okay,Steve.Sotelluswhyyouthinksleepissocloselyrelatedwithweight.

Dr.Park: 02:09 Well,actually,Idon'tthinkit,Iknowitisbecausethereisscientificevidenceoutthereshowingthatpoorsleepingeneral,nomatterhowlittleorhowlowqualitysleepyouget,preventsyoufromlosingweightorinfact,itactuallycausesweightgainingeneral.

KathyPark: 02:26 Okay.Socanyougiveusonespecificexample?

Dr.Park: 02:30 Sure.Ifyouareinastateofstressduetonotsleepingwell...

KathyPark: 02:35 Okay.

Dr.Park: 02:35 ...itchangesallyourhormonesthatdealwithweightandappetiteandhungertomakeyoucraveunhealthy,sugary,fattyfoods.That'swhywhenyou'restressedortired,you'regoingtocravesugaryfoodtogetthatsugarspike.Andthenyourcortisollevelsgoup.Right?

KathyPark: 02:51 Okay.

Dr.Park: 02:51 Soyourstresslevelsgoupandthatalsoraiseyoursugarlevels.Andsothere'smany,manystudiesshowingthatpoorsleepislinkedwithbeingmoreoverweightandit'shardtoloseweightifyou'renotsleepingwell.

KathyPark: 03:05 Okay.Sothere'sachainreactionthathappenswhenyoudon'tsleepwell,yougetstressedout,yourhormonesgetaffectedandineffectit,itdoesn'tdo,yourbodydoesn'tdowhatit'ssupposedtodoinordertofeelsatiated.Soeatmore,wegainmoreweight,thenitgetsharderandhardertoloseweight,sortofspeak.

Dr.Park: 03:24 Right.Andthatalsocascadesintosleepbreathingproblemsbecausethemoreweightyougain,thehighertheriskofsleepbreathingproblemsandthetailendofthat,thetipoftheiceberg,it'ssleepapnea,butyoucanbe

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inthisgrayareaandnothavesleepapneaofficiallybutstillhavebreathingproblemsatnightandthatcouldbeduetonasalcongestion,largetonsilsandotherthingsandacidreflux.ButIjustwanttokindofpointoutaninterestingstudy...itwasveryunscientificstudypublishedbyGlamourmagazinemanyyearsagoandtheyquotedme,asoneoftheoftheexpertsonthis.Whattheydidwasthey,Ithinkittookahandfulofwomen,like10womenwhoaremildlyoverweight,middleaged,andtheyfoundthattheysleptsomewherearoundlikeIthinklikefivetosixhoursonaverageandalltheydidfor90dayswastosleeponehourlonger.AndonaverageIthinktheylostaround10to15pounds.Someofthemevenmoreandsomelessjustbysleepingonehourlonger.

KathyPark: 04:24 Justonehourequals10poundsofweightloss.That'sahugeamount.Idon'tseethosekindsofresultshappeningorbeingtoutedfromallofthesehealthguruseitherordietexperts.Theyusuallysaywhat'stherightamountofweightthatyoushouldbelosing,whichisifyoureducethisnumberofcalories,yougetthisnumberofpoundagelosseveryweek.Ithinkit'ssomethinglikeifyoureduce1200caloriesperday,youcaneffectivelyloseonepoundaweekorsomethinglikethat.Soit'sprettydramatic.Butyou'resayingthatgoodsleep,goodquality,onehourextrasleep,inthatarticle,allowedthesewomentolose10pounds...

Dr.Park: 05:09 Andtherealsolotsofscientificstudiesshowingthatthebetterqualityandquantityofsleepyouget,themoreeffectiveweightlostregimensare.

KathyPark: 05:17 Okay,great.We'regoingtohavealinktothePDF,theactualPDFofacopyofthatarticleincaseanybody'sinterestedinmeetingthewholearticleandjustfindingout,it'salittleinterestingbecauseit'sfromafashionmagazine,butitdoeshaveotherexpertswhotalkonthattopicaswell.Right?Soitisnottotallyfluff.Thereissomeevidencebehindit.

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Dr.Park: 05:43 Right.AndIjustwanttopointoutthatwe'renotjusttalkingaboutsleepinglonger.Alotofmylisteners,Iknowthattheytriedtosleeplongerandtheystillcan'tgetagoodnight'ssleep.Andsowe'regoingtotalkaboutthatissueaswell.

KathyPark: 05:56 Okay.Sosleepingbetter,quality,iswhatcausesweightloss.

Dr.Park: 06:02 Right,andenoughquantity.

KathyPark: 06:02 Andenoughquantity.So,whataresomethingsgettinginthewayyouthink?

Dr.Park: 06:11 Well,alotofpeopleattributepoorsleeptoinsomnia,sopeoplehaveverystressfullivesor,theyhavetroublefallingasleeportheykeepwakingupinthemiddleofthenightandthat'scalledsleeponsetorsleepmaintenanceinsomnia.

Dr.Park: 06:25 Andyouknow,therearelotsofdifferentrecommendationsforthat.AndI'msureyou'veseenthesetop10tipstogotobedtofallasleepquicklyontheInternet.Andthesearetheclassicsleephygieneissues,butmanypeoplewiththe,theavailabilityofinformationontheInternetthatthey'vetriedallthesethings,right?Andtheystillcan'tgetagoodnight'ssleep.Theykeepwakingupinthemiddleofthenight,goingtothebathroom,theycansleep10hoursandstillfeelexhausted.Andsothesearesomeoftheissuesthattheywe'regoingtoaddress.It'snotjustaboutgettingseven,eighthoursofsleep,it'saboutgettingseventoeighthoursofqualitysleep.

KathyPark: 07:03 Okay,sowhatspecificallyisthatissue?That'snot,that'sgettinginthewayofpeoplenotbeingabletosleep,havebetterqualitysleep?

Dr.Park: 07:11 I'malittlebitbiasedbeinganENTsurgeonandairwayspecialist,andsleepdoctor.It'sbreathing.I'veargued

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manytimesthatmodernpeoplefundamentallyhaveproblemsbreathingatnightandevenduringthedaytime,andthereasonsarenarrowedairwaysandourjawsaregettingsmaller.That'swhyeveryoneneedsbraces.Andsothisleadstothiscascadeofproblems,werecan'tsleep.Andthenthatcausesthischainreaction.Wehavemoreinflammation,increasedstresslevels,loweredhormones.It'sthiswholecascadeofeventsthatleadstoeventuallyweightgain.Theweightgainmakeseverythingelseworse.SoIwantedtokindoffocusinonthesixorsevenconceptsthatyouhavetounderstandbeforeimplementingthesedietaryorexerciseregimens.Becauseifyoudon'tunderstandtheseconcepts,youwon'tgetasfar,whenyouimplementthesedietaryregimens.

KathyPark: 08:06 Andthesesevenprinciplesarewhatyouconsidertobethetenantofgoodbreathing.Thisiswhatallowsyoutobreathewellatnightsoyoucansleepbetteratnight.Anddon'tyoufeelsometimeslikeyou'reabrokenrecord,youhaveto,youhavetoreiterateagainandagain,it'snotthesleeping,butit'salsothebreathingqualitythatinducesbettersleep.Andso,andIthinkthisisatotallydifferentwayoflookingatbreathingthatyou'vecomeupwithbecauseyoudidstarttofeellike,oh,nobody'slisteningtomeanymorebecauseIsoundlikeabrokenrecord.I'vebeensayingthisagainandagainforthelast10years.Soyoudecidedtocomeupwiththisacronym.Canyoutelluswhatthatis?

Dr.Park: 08:52 Whichyoudidn'tlikebutIthinkit'skindofcool.

KathyPark: 08:53 Okay,wellI'mnotgonnasayit.SoI'mgonnahaveyouintroducethisnewrevolutionaryconceptandit'spartofyoursleepbreathingparadigm.Anditkindofgoesalongwiththat.Butit'sanice,simpleacronymthatanybodycanrememberandkeepinmind.Sowhatisthat?

Dr.Park: 09:10 Letmejustprefaceitbysayingthatthisissomethingthatyoushouldimplementortrybeforeyouseekprofessionaladvice.Sothingsthatyoucandoonyourown.Before

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takingapillorgoingtoadoctororgetting,tested.SothisiscalledtheNOSTRILSplan.NOSTRILSandeachofthoselettershasatopicassociatedwith.

KathyPark: 09:38 It'sverycute.Okay.Nostrils.Alright,sotelluswhatdoestheNstandforinnostrils?

Dr.Park: 09:46 AndthisissomethingthatIemphasizeoverandoveragain,whichistoimproveyournasalbreathing.Sonoseisparamountbecausewhat'sthefirstpointofentryforbreathing?It'syournose,right?

KathyPark: 09:59 ...overthemouthsometimeswhenpeoplemouthbreathe...

Dr.Park: 10:02 Becauseyournoseisstuffy.SobeinganENTsurgeon,Idealwiththisallthetime.Peoplecomeinwithallergies,colds,sinusitis,deviatedseptumsandthisimpedesnasalbreathing.Andifyoudon'tbreathethroughyournoseproperly,there'salonglistofthingsthathappensthat'sdetrimentaltoyourhealth,right?

KathyPark: 10:20 Godgaveusanose.Andthere'sareasonforthat.Youneedtouseit.

Dr.Park: 10:24 Andphysiologically,oneinterestingfactthateveryoneshouldknowisthatthenosemakesagascallednitricoxide.IthinksomeonegottheNobelprizeforthatintheseventies.Itactuallydilatesbloodvessels.Sothenoseandthesinusesmakethisgasandwhenyouinhaleitintoyourlungs,itincreasesoxygenuptakeby10to20%higher.

KathyPark: 10:46 That'sprettybig.

Dr.Park: 10:47 Yeah.Soimagineifyou'remouthbreathingyouhavethishungerforair,oroxygen,right?Soyou'regoingtobreathealittlebitfasterandmoreshallow.Andbydoingthatyou'reslightlyhyperventilating.ThatlowersyourCO2levelsinyourbloodstreamandthat'sgoingtomakeyoualittlebitmoretiredandanxious.

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KathyPark: 11:05 Right.Imeanit'ssortoflikethatfeelingthatyougetwhenyouwakeupinthemorningandyoubreatheinfreshair,likeyou'reinthemountainsorsomething.Andyougooutthereandyoubreatheinfreshair.That'sthewholepartoftheexperience.Youfeelgreat,right?Butyou'resayingthatwhenwe'remouthbreathingorwe'renotgettinginenoughoxygenthroughournose,thenwecanneverkindofgetthere.

Dr.Park: 11:28 Right.Andthat'swhyyouhearpeopleeveryonceinawhile,whenyouusebreatherightstrips,thesenasaldilatorstrips.Iwouldsaymaybefiveor10%.Noteveryone,butasmallfractionhavetheseamazingresults.Theyfeellikethey'relivingagain,they'rebreathingandsleepingreallywell.Justopeningupthenostrils,itcavesinasyoubreathein.

KathyPark: 11:49 Soevensmallincrementalstepslikethatyou'resayingcanmakeahugedifference.

Dr.Park: 11:54 Right.Sowhetherit'sduetoallergies,deviatedseptums,nasaltrauma,thislonglistofreasonswhythishappens.Andtheotherthingthat'simportanttoknowisthatwhenyouhavenasalcongestion,whenyournoseisstuffyasyou'regrowingup,itpreventsyourfacefromgrowingproperly.IknowifyourememberthatdoctorJohnMewhasapictureonhiswebsite,Ithinkit'slabeledtheGerbilboyorseven,eightyearold,nineyearoldboy,prettygoodfacialfeatures.AndthenhegotagerbilforabirthdaypresentandIthinkwhentheyshowedhimwhenhewaslaterinhisteenyears,hehadthislongface,longnarrowfacewithmouthbreathing

KathyPark: 12:32 ...andhehadtroublebreathingthroughhisnose.Okay

Dr.Park: 12:35 Unfortunatelyyouseethisquiteoftenthesedays,youngpeoplewithlong,verylongrecessedfaces.They'remouthbreathing

KathyPark: 12:42 ..andhollowedouteyesor

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Dr.Park: 12:44 ...thatthat'sbecausethecheekbonesdon'tdevelop.Sothecheekbonesarerecessedinwardssoyouhavenocheekbonesandthenthatlowersthelowereyelid.Sothenthelowerpartofthewhiteofyoureye,thesclera,itshowsmoreinrelationtotheiris.

KathyPark: 12:58 Andyou'vetalkedextensivelyinthepastandyouhavepodcastswithexpertswho'vetalkedabouthowimportantfacialstructureistoourjaws,andtoourbreathingingeneral.And,we'llhavealinkintheshownotestosomeofthosepodcaststhatyou'vedonewithotherexperts.So,okay,goingon.Um,whatdoestheOinnostrilsstandfor?

Dr.Park: 13:22 OK,sonextoneisoxygen.Now,obviouslywhenyou'rebreathingin,youthinkyou'regettinginoxygen.Andalotofpeoplethinkthatbecauseyoudon'thaveenoughoxygen,ifyoudon'tbreatheprobablyyou'renotgoingtogetenoughoxygen.Andthat'strueforpeoplewithsleepapnea,butit'snotjustwhenyoustopbreathingmultipletimesatnight,it'swhenyoudon'tbreatheproperlyduringthedaytime.Thatcausesoxygenlevelsgodown,butnotinawaythatyouthink.SoobviouslyI'mlookingatyourightnow.You'rebreathing.AndifIputapulseoximeteronyourfinger,it'sgoingtoshowtheoxygen`levelsaregoingtobeinthehighnineties.Right?

KathyPark: 14:01 Okay.Buthopefully,

Dr.Park: 14:04 butoneoftheconceptsthat'sreally,reallyimportanttounderstandisthatanykindofphysiologicstress—rememberItalkedabouthowifyou'reattheBronxZooandatigerescapes,what'syourfirstprioritywhenatigerisrunningafteryou?

KathyPark: 14:19 I'mgoingtorunaway.

Dr.Park: 14:20 Right.Orsomepeoplewouldfight,butmostpeoplewouldrun.Sowhenyou'rerunningawayfromatigerorinafightorinastressfulsituation,thelastthingyouwanttodoistodigestorhavesexoreat,right?Andyourbodyisgoing

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toshunt,mobilizeallthebloodflowandenergyawayfromunnecessarypartstonecessaryparts.Soyourgut,yourreproductiveorgans,partsofyourbrain,yourskin,yourhands,thebodyshuntsbloodandnervoussysteminnervationawayfromthesepartstothecoremuscles,totheheart.Soyoucanfightorrun.

KathyPark: 14:55 Soitgoesonautomaticmode....runaway.

Dr.Park: 14:58 Exactly.Butifyourbodyisinthischronicstateofstressduetoemotionalissuesorphysiologicproblemsorpoorbreathing,orinterruptedsleeplikeI'mdescribing,yourbodyisinthischronicsympatheticoverdrive.Okay.Right,yourcatacholamines,epinephrine,norepinephrine,alltheselevelsgoup,notjusthormonally,butneurologically.Soimagineifthesepartsofthebodyareconstantlydeprivedofbloodflow,right?Soit'snotthatyouhavelackofoxygen.Sowhenyoumeasureyouroxygenlevel,thiscanbenormal,butthesetissueslikeyourskinoryouroryourgutisgoingtohaveloweredlevelsofbloodflow.Soitcan't,itdoesn'thavetheproperenergyandresourcestothriveanddigestandabsorbfood,forexample.Soit'snotlackofoxygen,butlackofbloodflowthatgivesyoulackofoxygen,right?Andintheprocess,thebody,totrytocompensateitsecretesthesignalstocauseinflammationandgrowmoretissuesandbloodvessels.Sothinkabouttheimplicationsofthat.Right?

KathyPark: 16:04 Right.AndIcouldjustsortof,whatI'msensingisthatifwe'renotbreathingwell,it'snotjustspecificallythatwe'renotabletosleepwell,butwe'renot,ourbodiesarenotabletofunctionproperlytoprocess,likeyousaid,digestion.We'renotabletoprocesshowwemakedecisionsevenbecausewe'renotthinkingclearly.Andallofthatplaysintowhywemaybeconsumingbadfoodstoo...

Dr.Park: 16:31 yup,craveunhealthyfoods.

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KathyPark: 16:34 Andum,itcausesfatigueandoverstress,whichalsofeedsintothisovereatingfactortoo.Right?Okay.Soit's,it'sallrelated.It'snotaseparateprocess,butyou'resayingthatit'sachainreactionthathappensandit'sallstartingwiththefactthatwe'renotbreathing,right?We'renotgettingourvitalneed.Right?Andsoourbodyiscompensating.Okay.

Dr.Park: 16:59 Thisalso,thiscraze,thisfadof,ofingesting,orinhalinghighlyoxygenatedproducts.SoanythingthathaswordO2oroxygengetsmarketedasbeinghealthy.Butifyou'renotbreathingproperly,nomatterhowmuchoxygenyouget,it'sworthless.Ihavemanyinstancesintheoperatingroomwhereapatientisnotbreathingandtheanesthesiologistgivethemoxygen.Butwhat'sthepointofgivingoxygenifthey'renotbreathing?They'reobstructing,sojustliftupthechin,they'rebreathingagain.Theydon'tneedoxygen.

KathyPark: 17:32 Right.Imean,Ithinkthisbringsup,justonapersonalnote,I'vementionedthisbeforeinanotherpodcast,butwhenIwasgrowingupinsouthernCalifornia,IrememberItoldyouIlivednearanorangegrovebecauseIlivedinOrangeCounty,California.AndsoallthroughoutmychildhoodIwasseverelyallergictoorangeblossoms.AndIdidn'tknowthat.Ijustknewthatmynosewasstuffy90%ofthetimeandIfeltmiserableallthetimegrowingup.SoIwouldn'tsaythatIwasoverweight,butIthinkthatthat'swhatcausedthecascadeofeventsthathappened,whichwasIhadahyperthyroidproblemwhenIwas16andthenthateventuallymorphedintoinmytwenties,hypothyroidism,whichcausedmetogainweightandthenitcausedawholecascadeofotherissueslikedepressionand,andwhatnot.And,Idothinkthatnasalbreathing,eventhoughwekindoftakeitforgranted,we'rebreathingwell,ithasatremendouseffectonhowweliveourlivesonadailybasis.CauseI,IneverfeltgreatwhenIwasgrowingupthere.ButonceImovedtotheNortheasthere,nolongerhadtheorangeblossoms.Ifeltsogreat.Ithoughtitwasthesmogthatwascausingallofthat.Um,becausewhentheairqualityisbad,IknowforafactthatI

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justfeelmiserable.Ican'tthinkwell,Ican'texercisewell,Ican'tdoanythingwellbecauseIfeelsosluggish.ButwhenI'mhere,youknow,it'sgreatbeingoutdoorsbecauseIdon'thavethatsortofproblem.SoIdototallyagreewithyou,justonapersonalnote,thatnasalbreathingisjustvitaltoourhealth.

Dr.Park: 19:11 Andthere'ssomeofyououttherethatwilltellme,oh,mynoseisfine.Icanbreathethroughmynoseandyoucanjustsqueezealittlebitofairinandout,butyou'restillbreathing.Right?Butmostpeopledon'tknowwhatnormalbreathingis.Right.Soit'samazingwhat,whatexperiencethatpeoplehaveafteryougivethemsomeAfrinandliftuphisnostrils.

KathyPark: 19:31 Hey,don'tyouhaveaYoutubevideoonlinewhereyoutalkaboutthenasaldilatorsandyouhaveanexampleofwhereyoupullthechinbathandsomepeoplejustdoingthathasatremendouseffectonhowwelltheycanread.

Dr.Park: 19:46 Allright.Wellhere'sanotherexample.Somepeoplewhowouldliketosleepontheirstomachsorsides,whattheydoistheylifttheirarmupabovethehead.Okay.Andthe,thesideoftheface,thecheekis,um,istouchingthearm,theinnersideofthearm,andthearmispullingthethenostrilapart.

KathyPark: 20:07 Oh,interesting.Interesting.Andtheycanbreathebetter.

Dr.Park: 20:11 Theydon'trealizewhythat,thatsleeppositionworksforthem.

KathyPark: 20:14 Wow.Okay.Andsomepatientshaveexplainedthattoyou.Well,whatwedotocompensate,right?Yep.Okay,sothatbringsustothenextacronymletter.Whatdoessstandfor?

Dr.Park: 20:30 Sleepposition?Now,thisisahugetopic.Andthereareactuallybookswrittenonthisandmostofthemtalkaboutpersonalitytypes,youknow,ianddifferentsleepposition

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names.Um,Ithinkyogabookshavedifferentnameswithdifferentsleeppositions,butIhaveareallysimplecategoryofsleeppositions,back,sideorstomach.That'sit.

KathyPark: 20:52 Yeah.Yeah.AndIbetyouifwetookapollrightnowofallourlistenersandaskthem,areyouasidesleeper,backsleeperorastomachsleeper?Ibetyouwewouldhaveahighnumberofsideandstomach.Veryrarelyyoucanseeabacksleeper,

KathyPark: 21:08 right.Havesleepbreathingproblems.Right.

Dr.Park: 21:11 Allthose,allthoseimagesinpictures,comics,inmovies,someoneissleepingontheirbacks.That'snottrue.

KathyPark: 21:18 That'snottrue.Thatdoesn'thappeninreallife.

Dr.Park: 21:21 Remember,um,BacktoTheFuture,themaincharacter,itopenswithhimwakingupinbedonhisstomachwithhisheadcockedback.

KathyPark: 21:30 Right.Well,notonlythat,I,IdorememberIusedtobeabacksleeperwhenIwasyoungerandthenovertheyearsasIgotolder,Icouldn'tsleeponmybackanymore.Istartedmorphingintoasidesleeper.So,yeah,Idothinkthatthere'ssomethingtothat.

Dr.Park: 21:47 Andthereasonforthisishownarrowyourjawsare.Sointheolddays,peopledidsleepontheirbacksandnowbecauseofourjawsshrinking,there'slessspace,um,behindourtonguesandsoftpalates.Sothejawnarrowingnarrowsyoursofttissues,whichknowstheairways.Sothemoremusclerelaxationyouhaveduringdeepsleep,themoreobstructedyouget.Sobeingonyourback,duetogravitythetongueandthepalatefallsbackmore.Soit'sallrelative.

KathyPark: 22:13 Soyoucanevenseethatinthecurrentmarketplacewithallthesespecificspecialpillowsandallthesebedsthat

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incline,youknow,kindof,whatisthat?You,youcan,youcansetthesleeppositionsandthosearevery,veryexpensive.Butyou'resayingthatit'sasaresultofourfacialnarrowing,right?Andjawsnarrowingandourairwaysjustdwindlingingeneral.

Dr.Park: 22:41 Andsoit'salltheseoptions.Theyworktovariousdegrees.Youhavetokindoftryitbeforeyouknowwhetherornotit'sgoingtowork.Sothat'sunfortunatebecausesomeofthesethingsareveryexpensive.Um,butmostpeoplejustcompensatebysippingontheirsides.Problemsdohappen.however,whenyougetinjuredoryouundergoanoperation.Thenlet'ssayyou'realifelongstomachsleeperandyougetbacksurgeryorkneesurgery,nowyouhavetosleeponyourbackforacoupleofweeksormonths.Yoursleepqualitygoesdown.Alotofthesepeopleunfortunatelygainweight,whichmakesthesleepbreathingproblemworse.

KathyPark: 23:13 Okay,solet'sjustgobackandrecap.Sothefirstthingthatpeopleneedtobethinkingaboutbeforetheygoonadiet,inotherwords,togettheirsleepincheck,istoclearuptheirnasalbreathingandthinkabouttheoxygensaturationdesaturation,duetothefactthattheymaynotbebreathingsowellthroughthenoseevenduringtheday,andthenthesleepposition,checkthatareyouasidesleeper.?Whichpositiondoyousleepbestin?Right?

Dr.Park: 23:45 Thebestpositioniswhateveryouprefersleepin.

KathyPark: 23:47 Right,right.Anddon't,don'tgoonyourback.Justbecausesomebodytellsyoulikeanallergist.I,Iknowsomeofyourpatientsrefusetosleeponthesideorontheirstomachsbecausetheirallergies,Imeanthere,whatisit?

Dr.Park: 24:01 Thedermatologisttoldthemdon'tsleeponyourstomachbecauseitcausesfacialwrinkles,butIcanarguethatyou'regoingtogetmorewrinklesifyousleeponyourback.

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KathyPark: 24:09 That'swhatIwasgoingtosay,okay.Ithinksleepisalittlebitmoreimportant.Well,Idon'tknow.That'sjustme.Okay,sowhatistheTinnostrilsstandfor?

Dr.Park: 24:17 ThisisprobablythesinglemostimportantadviceIgivetomypatients.Really,reallysimpleandIwouldsayabout20-25%ofpeoplegetimmediateresultsprettyquicklyandthat'sthetimingofwhenyoueatrightbeforeyougotobed,

KathyPark: 24:31 whichishard.Yeah.It'snottosaythatit'seasyforalotofthese,alotofourlistenersprobablybecausetheyworkuntileighto'clockandthengethome.Right.

Dr.Park: 24:41 It'sverychallengingforsomepeople,butsometimesyouhavetogetreallycreative.Likesomepeople,Itellthemjusttakedinnertoworkorlunch.Um,takefoodwithyousothatyoucanhavedinnerbeforeyoucomehome.Sometimesyouhaveunfortunatelymayhavetoeatoutifthatmeanseatingearlier,whichisnotashealthy.

KathyPark: 24:58 Andsomepeoplehavejustskipdinneralltogether.Theyhaveaheavylunchortheyhaveaveryfillinglunchandthentheyjustskipdinner.

Dr.Park: 25:05 Yeah.Youseealotofolderpeopledoingthat,sayingInevereatafterfiveo'clock

KathyPark: 25:09 No.nowmymom,stoppeddoingthatawhileback.

Dr.Park: 25:13 Itloadsyoursleepqualitysotheyknowtheydoitsubconsciously.Right.Ithinkthere'ssomethingtothat.Yeah.Sothereasonforthisisthatassumingyoustartbreathingonceinawhile,themorestomachjustthatyouhaveinyourstomach,themorecomesupwhenyoustartreadingonceinawhile,whichcausesmoreinflammationandswellingandmoreinstruction.

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KathyPark: 25:32 Right.So,andIthinkEuropeancultures,theyonlyeattwomealsadaymostofthetime.Andthenfordinner,theyhaveavery,verylightsnack.

Dr.Park: 25:41 That'swhatIfelt.Um,IdidsomestudyabroadinGermanyandAustria,whenIwasincollege.AndIwasshockedhow,howlittleamountofdinnerthattheygiveyou[inaudible]theyhavethesehugelunchesthattakesforevertoeat

KathyPark: 25:57 andittakesthetakeabouttwohours.

Dr.Park: 26:01 Yeah.Andthenfordinner,likefive,three,theygiveusthesetinylittlesnacks.SomyfriendandIhadtogoouttoMcDonald'stohavedinnerafterwards,

KathyPark: 26:10 McDonalds,whichistheworst.Okay,well,movingon.Sowe'vegonethroughNOST,innostrils.WhatdoestheRstandfor?

Dr.Park: 26:20 SothisRstandsforrelaxation.NowIcanarguethatifyousleepbetter,naturallyyouwillbemorerelaxedbecauseyou'resympatheticstressresponsewon'tbeasstimulatedoractive,right?Buttherearethingsthatyoucandovoluntarilytocalmyournervoussystem.Sothisinvolvesallthethingsthat,thatyousee,thepromotedbreathingexercises,yoga,meditation,stretches,allthethingsthatyouknowaregoingtocalmyournervoussystem.AndIcanevenincludethingslikeavoidingsurfingtheInternet.Notcheckingyouremail,allthesethingsthatpsychologicallyoremotionally,um,simulateyou,right?

KathyPark: 27:06 Causeanxiety,anxiety,right?Excessiveanxiety,whichis,Itotallyagreethatit'snotjustaboutdoingsomethinglikedoingmeditation,doingYoga,thoseareallgreatthings.

KathyPark: 27:17 Butevenifyoucan'tdoanyofthosethings,ifyoucouldjusttake10minutes,atotalblackout,meaningnotcheckingtheInternet,thatcheckingyourphone,notgoingonyourcomputerandnotreadingthenewspaper,just

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being,itcanhaveatremendouseffectonyourmentalwellbeing.Right,right.That'swhatyou'resaying.

Dr.Park: 27:37 Sotherewasa,um,abreathingtechniquethatwelearnedalongtimeagoandwherewebothtriedit,wefeltreallygoodaboutit.It'scalledtherelaxingbreathandit'staughtinyoga.IfirstheardaboutitthroughAndrewWeildecadesago,averypopularholisticdoctor.Andtheconceptisthatyoubreatheinthroughyournoseonacountoffour,holdyourbreathforafewseconds.Thenyoubreatheoutslowlythroughyourmouthonacountofsevenanddoaboutfourorfivecycles.Andsoifyoudothisproperly,youwillseethatyourheartrategoesdown.

KathyPark: 28:10 IdothatsometimeswhenI'mpracticingyogaanditdoeshelp

Dr.Park: 28:14 butdoitjusttomakeanefforttodoitthroughouttheday.Likeifyou'reintheelevator,ifyou'rewaitingonthephone,um,beforeyoustartamajoractivityorhavetogiveatalk,forexample,ithasawayofcalmingyournervoussystem

KathyPark: 28:28 thatmightalsohelpwithroadragetoo.NotsomuchintheNortheast,butdefinitelySouthwest.Okay.Um,sothat'sR,whataboutthenextacronymIinnostrils?Whatdoesthatstandfor?

Dr.Park: 28:45 Istandforingestion.Sothatmeansanythingthatyouputintoyourbodyorontoyourbody.Sothisinvolveseitherthefoodyoueatorthestuffyouputonyourbodythatyou'reexposedto.Okay.Sowe,wehad,wehadacoupleofpodcastsaboutthisinthepastaboutthequalityoffoodsthatwe'reeating,whichis,it'sprettysadthesedays.Soyouhavetogooutofyourwaytogethighquality,nontoxic,nutritiousfood,

KathyPark: 29:14 wholefoodsversusprocessed.

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Dr.Park: 29:15 Rght.Idon'tthinkIhavetolectureeveryoneaboutthisbecausepeopleknowwhathealthyfoodis.Theyjustchoosenottoeatit

KathyPark: 29:23 becauseit'ssomucheasiertooptforthatprocessedartificialstufforprepackagedstuff.Right.Youknow,andIdon'tblamepeople,ittakesalotofwork,butIthinkwe'vetalkedaboutthisinthepast.It'sjustamatterofgettingstartedandbeingintentional.Andonceyoudo,it's,itgetshardertogooutofyourwaytogetprocessedfoods,right.Toeatthat.Right.Asopposedtoeatingwholenutritiousanddeliciousfoodsthatyoucancookathomeandyoucanmonitorbecauseitfeelssomuchbetter.Yeah.

Dr.Park: 29:56 Andthisalsoinvolvesallthepersonalhaircareproducts.Um,thewateryoudrinkit.Wehadpodcastsonthesetopics,toxinsinyourhome,andalsowhatyoueatinpasttopics.

KathyPark: 30:09 Howallthatalsocausessleepproblemsandbreathingproblems?Okay.SoLstandsforwhatinNOSTRILS?

Dr.Park: 30:16 Light.Unfortunately,becauseofmoderntechnology,we'vebroughtlightintoourhousesatnight.Soitstartedwiththelightbulb,right?

KathyPark: 30:30 Ilikemylightbulb..

Dr.Park: 30:32 ButnowwehavenotjustlightbulbsbutthesereallybrightdeviceslikeeveryhomeappliancethathassuperbrightLEDlights.Right.That'slike10timesbrighterthanyournightlights,right?

KathyPark: 30:44 Superlights.Yes.Yes.Andtheysometimesblinktoo.

Dr.Park: 30:48 Yeah.Blinking,right.

KathyPark: 30:49 Blinkingandtalkingandpulsating.It'slikeadiscotheme.

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Dr.Park: 30:54 Andthey'vedonestudiesshowingthateventhesmallestamountoflight,likeeventhecandlelightcandisruptyourcircadianrhythmandmelatoninlevels.

KathyPark: 31:02 Really?Candlelight.

Dr.Park: 31:03 Yeah.SothesciencebehindthisisthatlightingeneralsuppressesMelatoninthatyou'llsleephormone.Oh,okay.Allright.Sothat'swhyyoushouldshutdownlighting.Youknow,afteritgetsdark.Mostofushavefulllightsonupuntilthetimeyougotosleep.

KathyPark: 31:22 Well,it'snotjustthelight,it'sallthatdigitaldevicesthat'sverystimulating,

Dr.Park: 31:28 especiallythe,um,thescreens.TheyhavebrightLEDlights.Theyhavelotsofbluelight,whichlowersmelatoninevenmore.Soit'sachallengeeveninourfamily.

KathyPark: 31:37 Yes,itis.

Dr.Park: 31:38 SoeverytimeItravel,Iremembertotake,electricaltapetoblockallthelittleblinkinglights.It'sbadwhenyoutravel.

KathyPark: 31:47 Yeah.We,ImeanIthinkthatourfamilyhas,um,becauseyoubecomeawareandthatlightissuchahugefactorintooursleep.We'vedonewhateverwecaninourbedrooms.Wesetitupsothat,andwe'vedesigneditwiththeintentionofreducingthelights,um,inourbedroomssothatwhenwesleepatnight,whenwegointhere,we'renotexposedtosomuchbrightlight.Right?Andwe'dgooutofourway.SoIthinkthatanybodycandothisintentionally

Dr.Park: 32:16 justturnthelightoffinyourbedroom,waitaboutfiveand10minutesforyoureyestoadjust.Youjustdoasurveyofwhat'sblinking,what'svery,verybright.Youmayhavetoinvestinblackoutcurtainsifyou'reinaveryurbanarea.

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KathyPark: 32:28 Yeah,Ididablogpostrecentlyonmywebsiteifanybody'sinterested,um,howtooptimizeyourbedroomforbettersleep.

Dr.Park: 32:37 What'sthewebsite?

KathyPark: 32:37 Soit'smykoreanamericanhome.com,andwe'llhavealinkintheshownotes.It'sjustmylittlepluginthere.Okay.Sowhat'sthelastacronymstandfor

Dr.Park: 32:48 Ssleephygiene.

KathyPark: 32:50 Okay.I'mnotsurprised.

Dr.Park: 32:52 ItencompassesallthethingsthatyouhearaboutontheInternetandwhatallthesleepdoctorstellyoutodo,whichisdon'teatlate,whichiswhatItalkedaboutbefore.Don'tuseyourbedforanythingexceptforsleepandsex.Um,sodon'treadordon'teatinbed.Soyouwanttoconditionyourselftobeonlysleepinginbed.

KathyPark: 33:11 Okay,great.Whenyouseebed,thatmeanssleep,right?Yourmindhastothink,okay,

Dr.Park: 33:18 Again,noelectronicscreens.Um,ifyoucan'tfallasleepwithin30minutes,justgetoutanddosomethingelse,likereadabook.Um,becauseifyoustayinbedfortwohoursbeforefallingasleep,you'reconditioningyourselftostayasleepfortwohoursbecausethat'swhatyouexpecttohappen.

KathyPark: 33:33 Ohreally?Okay.

Dr.Park: 33:34 Sothat'swherecognitivebehaviortherapycomesintoplaytohelpyoukindofdefeatthesenegativethoughts.Andthere'sawholelistofotherthingsthatyou'llfindontheselists.Butmypointis,alotofpeoplehavetriedallthesethingsontheInternetandthey'vegonetosleepdoctorsandoftentimesitworksprettywell.Cognitivebehavioraltherapyhasbeenfoundtoworkaswellas

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sleepingpillsandalotbetterinthelongterm.Butalotofpeople,despiteallofthis,stillcan'tsleepproperly.

KathyPark: 34:05 Okay

Dr.Park: 34:05 Andthat'swhenyouhavetokindof,atthispoint,youhavetostartthinkingaboutseeingaprofessional.Soifyouhaveanasalbreathingissue,seeanENTdoctor,um,ifyousnoreheavilyasleepdoctor,youneedprofessionalhelp.

KathyPark: 34:19 Okay.

Dr.Park: 34:19 Andthenalotoftimesthedentistswillactuallymakethatrecommendationbecausetheyseewhat'shappeninginsideyourmouth

KathyPark: 34:25 Right,andtheynoticethatnarrowingoftheairwayandwhatnot.Okay.So,andyouwroteablogpostaboutthisnottoolongago,whichwe'llhavealinkintheshownotesthatgoesintomuchmoredetail,right?

Dr.Park: 34:37 Yup,Yup.

KathyPark: 34:38 Tothese,um,sevendifferentareasthatyou'vejusttalkedabout.Okay.Sothesearegoodthingstostartwith.Anylastthoughtsthatyouhavebeforewewrapupfortoday?

Dr.Park: 34:50 Soallthesethingsthatwewentoverarenotonlytooptimizeyoursleepandyourhealthandwellbeing,butalsoisyourstartingpointtoavoidgettingtothatchronicdiseasestatethatmostAmericansarecaughtinrightnow.Right?Andsoalotofpeopleenduptakingmultiplemedications.Theygainweight.It'sreallyhardtocomeoffthesemedications.Likebasicallyyou'reonitfortherestofyourlife.Andwetalkedabouthowmanyofthesemedications,prescriptionmedications,alsodiminishesyoursleepqualityandyourbreathingtoo.Soit'snotaprettypicture.Y

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KathyPark: 35:27 YouknowwhatIjustheardgoingthroughmyhead?Stairwayto...,whatisthatHotelCaliforniasong?Manygoin,butnoonegoes...Ithinksomanypeopleareenteringinthroughthatwidegatewayof,ofpeoplejust,youknow,theconsumerismandum,theconvenienceandthecomfortsofwhatthey'refindingtobe,youknow,the,thenorm.Andwiththemedicationswe'vetalkedaboutinthepastwiththeregularprocessfoodsthatwe'vetalkedabout,alloftheseareconveniences,modernconveniencesofdailylife.Andtofightagainstthat,Ithinkit'sjustsomuchharder.

Dr.Park: 36:10 Yeah,it'safulltimejob

KathyPark: 36:14 And,butI,Idothinkthatyouenterinandthosepeople,Irarelyseeanybodycomingoutagain.Right?Onceyougetthere,it'sjustthatmuchhardertocomeoutthenstartingfromthepositionofI'mnotgoingtoevenenterintothatstateofchronicdiseasestate.That'swhatyoutalkedabout.TheCDSifwe'retalkingaboutacronyms?TheCDS,um,situationandum,Ithinkyou'reright.Ithinkpeoplehaveto,youknow,thisNOSTRILSconcept,eventhoughit'salittlefunnytome,still,,um,it'saverysimplethingthatIthinkanybodycanfactorintotheirlives.Andyou'resayingthatifweputthosestepsintoplace,thenwemaynothavetogothroughalloftheseextensivedietingprograms,right?

Dr.Park: 37:06 Well,it'sgoingtomakeeverythingthatyouchoosetodoworkmuchbettersoyoucanlosemoreweighttoandkeepitoff.

KathyPark: 37:11 Sothat'sagoodpoint.Anybodythinkingaboutgoingontheirdietsthisyear,dietregimen,Keto,Paleo,Whole30,we'vetalkedabout,um,anyofthosedietregimentsfirstconsiderNOSTRILSinotherwords.

Dr.Park: 37:25 Yes.

KathyPark: 37:25 Okay

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Dr.Park: 37:25 Goodpoint.

KathyPark: 37:27 Anythingelse?

Dr.Park: 37:28 SoIwanttochallengeallofourlisteners.I'mguessingjustfromthefeedbackI'mgettingthatmanyofyouaresleepinganywherefromfourtosixhoursanightonaverageandthat'swaytooshortforagoodnight'ssleep.Sonotevenconsideringwhetherornotyouhavesleepapneabutjustingeneral.So,makecommitmenttoyourselfandtomeandtoyouthatyour'regoingtosleeponehourlonger.

KathyPark: 37:51 Okay.

Dr.Park: 37:52 Anddothatforthenext30daysandletmeknowwhathappens.

KathyPark: 37:56 Right.Howmuchmoreweightyouloseasaresultofthat,right?Great.Thanksagaineveryonefortuningintoday.Ifyou'veenjoyedtoday'sconversation,youcangetalloftheshownotesandtheresourcesmentionedinthisprogramatdoctorstevenpark.com/loseweight.Andwhileyou'rethere,checkoutalloftheresourceswehaveavailableatthewebsiteandsubscribetothepodcastsothatyou'dnevermissoutonanyfutureepisodes.Andonelastthing,iftheinformationyouheardtodayhashelpedyouinanyway,pleasetakeafewminutestogiveusaratingoniTunes.YourratingsandreviewsgoalongwaytohelpusgainthevisibilityweneedsothatotherswhoarelookingforthisinformationcanfindusoniTunes.Thankyouagainforhelpingsomeoneelsebreathebetterandsleepbetter.ThisisKathyPark.onbehalfofDr.StevenPark,thankingyouforspendingsometimewithustoday.Untilnexttime,wishingthatyoubreathebetterandsleepbettersothatyoucanlivebetter.ByeBye.