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Dr. Gregory Kelly, the Director of Research & Development at Neurohacker Collective, joins us this week to discuss the importance of quantity and quality of sleep, the benefits of nighttime nootropics, and tips for shifting your internal body clock for better immune and metabolic health. *SHOW NOTES:* 1:21 Welcome to the show! 2:26 Dr. Greg Kelly's Bio 3:17 Welcome Dr. Kelly! 3:42 His experience in Navy ROTC 5:53 How he dealt with sleep deprivation 7:04 Low-fat diet & Food cravings 9:49 Article in the Atlantic 11:18 The innate & adaptive immune system 12:26 STUDY: Sleep deprivation & virus exposure 15:20 Why quantity matters with sleep 16:54 Why wearables don’t tell us everything 17:29 Qualia Night's effect on sleep quality 18:40 Nighttime Nootropics 19:53 Daytime vs Nighttime nootropics 21:30 Morning routine as a sleep aid 25:07 Bell Curve for sleep demands 26:00 Sleep deprivation & Magnesium resistance 27:38 "Short Sleepers" 30:30 Repaying sleep debt 33:03 Story about Monks chanting 34:34 Sleep Chronotypes 35:12 Prioritizing the sleep response 37:04 Story about biking with friends who NEED coffee 37:53 Honoring the range for how people want to wake up 38:50 Tips for shifting the body clock earlier 39:32 Time-restricted feeding 40:55 Culture & lifestyle in Spain 42:15 T.S Wiley: Getting more sleep in the winter 43:16 Transitioning sleep schedule seasonally 44:41 STUDY: Sleep deprivation + 3 different diets 46:46 Glamour Magazine Sleep Challenge 47:26 The mechanism of animals in hibernation 48:24 His personal sleep experiment 51:27 Why sleep improves on vacation 51:40 "If you can sleep, you need sleep" 53:36 Food Cravings & Sleep 55:14 The effects of sleep on glucose control 56:40 Why do we need light sleep? 59:49 Figuring out your 80/20 1:01:13 Neurohacker Collective 1:05:48 Discount Code: BIOHACKERBABES 1:06:17 His one piece of advice 1:07:16 Thanks for tuning in! *RESOURCES:* https://www.neurohacker.com/ - Discount code BIOHACKERBABES for 15% off Instagram: Neurohacker Collective ( https://www.instagram.com/neurohacker/?hl=en ) Facebook: Neurohacker Collective ( https://www.facebook.com/neurohackercollective/ ) The Atlantic Article: Immunology Is Where Intuition Goes to Die ( https://www.theatlantic.com/health/archive/2020/08/covid-19-immunity-is-the-pandemics-central-mystery/614956/ ) Book: Thinking, Fast and Slow ( https://www.amazon.com/dp/0374533555/?ascsubtag=amzn1.ideas.LPQ03SA32U9Q&linkCode=ic6&ref=idea_lv_dp_ov_d&tag=aiponsite-20 ) Book: Lights Out by T.S. Wiley ( https://www.amazon.com/dp/0358250412/?ascsubtag=amzn1.ideas.LPQ03SA32U9Q&linkCode=ic6&ref=idea_lv_dp_ov_d&tag=aiponsite-20 ) Support this podcast at — https://redcircle.com/biohacker-babes-podcast/donations