pt 1 Prevent & reverse sleep problems

Added: 2026-05-31

[00:00:00]Okay, this is part one of prevent and reverse sleep problems by me, Pete Rogers. Okay, we're going to start with rules one and uh rules two for sleeping better. So, the rule number one is the treadmill is a magic sleep machine.

[00:00:13]Basically, it means exercise. What gives you sleep drive, makes you want to go to sleep when you touch your pillow at night is that you have elevated adenazine. Adenazine is a chemical that accumulates in your blood and your brain and it tells your brain it's time to go to sleep. So the longer that you're awake, the more adenosine builds up. That's why if you've been awake for a real long time, you have this overwhelming sleep drive to go to sleep. And the nice thing about exercise is exercise piles up the adenosine. It increases the rate it that adenosine accumulates in your brain. And you know, I can remember back I was an athlete in college, a wrestler, and we'd, you know, have practice for three hours, work out real intensely. I come home at night, I just lay down, sleep, and I wake, you know, wake up the next day and 8, nine hours later. Automatic.

[00:01:00]All right. So, anyways, the nice thing about a treadmill is you can adjust how far you walk. If I walk three miles, I sleep better. If I walk five miles, I sleep even better. If I walk seven miles, I sleep great. And the key to walking far is you just have a book to read. And I usually bring two books. In case one of the books isn't that good, then I'll read the other book.

[00:01:23]And it's very pleasant to read on a treadmill. My typical routine is in the morning, I'll do something challenging like usually it's going to be writing a book chapter. And then in the afternoon, I start fading out a little bit. Let's say 2 o'clock in the afternoon, 3:00 in the afternoon. I'll go hop on a treadmill and my attention, my alertness pops back up. And that's because we're made to be alert while we're walking. You know the old voltater question, why do animals have brains and plants do not? Because animals move. And then the next question is, what is the purpose of a human brain? To walk down a path in a forest or a jungle and survive. Okay? So in order to survive walking down a path in a forest, you got to be alert. You got to be you got to choose a destination, make a value judgment. You have to navigate, avoid obstacles. You have to be on the lookout for predators. You're alert. So the relevance is once you get on that treble, start walking, your alertness perks up and then it becomes easy to read the book. And so I'll just read whatever I'm interested in. I have a pen in my other hand. I mark up the book. I doggeear the corner, fold the corner over. So with a good book, it's very easy to walk uh, you know, for two hours or two and a half hours, walk seven or more miles. Um, and work up to it. You know, you start out, you do less. And I I usually go at a speed of about 3 to three and a half miles per hour. I find that's a good walking pace for reading. You can go a little faster.

[00:02:42]If I'm tight for time, I only got 1 hour walk. I'll go faster. I'll go 3.7 miles per hour. But if I'm going to go seven miles, I usually go about, you know, end up being about 3.4 or so. Anyways, it works. It dramatically improves your ability to sleep and to sleep more deeply because I had sleep problems myself and I was trying to fix them.

[00:03:01]Okay. Um, you know, I'm when I was a young guy, I talked about easy sleep, but now I'm an old guy. I'm 63 years old. So, I, you know, have to wake up the void, you know, the prostate, maybe micro mercurialism.

[00:03:12]Okay. And you really educate yourself because you're going to be reading a lot of books. I I plow through tons of books and my attention is better than ever.

[00:03:19]Okay. One mile is about 2,200 steps.

[00:03:24]Five miles then would be,00 steps. The average American only walks 5,000 steps a day. So you can see you're real quick going to get a lot of steps. I keep track of how many miles I walk just and the speed, my max speed, but I don't monitor it in any more detail than that.

[00:03:40]I do keep a minute a little bit of a training journal. Um, if you want to, you know, the lingo is zone one exercise, you can easily speak in complete sentences. Okay.

[00:03:52]Zone two is moderate exercise. Zone one's mild exercise. You can still converse uh with a little bit of deep breathing. That's a good pace for reading on a treadmill. Zone three is moderate exercise, more like walking upstairs. Zone four and five is intense running upstairs, wrestling, something like that. Um, I actually think treadmill is the best place to read.

[00:04:11]It's my favorite place to read now.

[00:04:13]Okay. You know, reading on the L is good, but it's only a brief, you know, on the treadmill. It's a long time. So, I I'll I'll bring big thick books and I'll get through them.

[00:04:22]Okay. It's pretty routine to read an entire non-fiction book in one setting because usually a non-fiction book is really a 50-page book with that they just fluffed it up to make it into a book and it's 50-page essay. Okay, let's see what else. Uh when I'm at like my regular doctor job, I walk upstairs and I carry 25 pounds of book. I always carry it in front of me. I'm afraid if I carry the shoulder strap over my shoulder, I could dissect the vertebral art and have a stroke. So, I don't do that. Um carrying a weight while you walk is called a bear walk. I max it out at 25 pounds. I don't want to go heavier than that cuz sooner or later you're going to get some type of injury. I've tried in the past putting 35 pounds of books in my back. But it doesn't cuz you know you got to turn around, you got to look, you got to be mobile with it. Uh but I know that helps and I'll go up, you know, 50 flights of stairs if I get the time. Not all of them with the backpack, but that really helps. And I noticed that most people work in hospitals, they're a bunch of wimps. 99% of people that work in hospitals don't take take the elevator and not the stairs. Okay, I can understand that on your first day, but if you're taking that elevator after your first or second day and you work in a healthcare, then you're a lazy wimp. Okay, it's just a fact. You got a free health club sitting right there and you don't take it.

[00:05:30]That's lazy. That's stupid. That's wimpy. Uh most Western hospitals are kind of a joke. You walk in, you see all these fat nurses and fat doctors, and then you see them taking the elevators.

[00:05:42]Like, what is with these people? If they're fat and lazy, how are they gonna help you? Okay. Um, let's see here. I make a lot of jokes in the book. Um, so I'm not going to go into all the jokes right now. We don't got time for that in these videos. If you want to hear all the jokes, read the book, okay?

[00:06:00]Because otherwise it'll take forever.

[00:06:03]Uh, I kind of have fun. I, you know, I'm cranking out this book real fast. A joke comes to my mind, I just throw the joke in. Right. Right. Right. Right. Right. A joke comes to my mind, I throw the joke in.

[00:06:13]It really is my voice because it is my voice. Okay, we're going to do rule number two. Before bedtime, turn off these overhead light. These overhead lights, I have them bright because, you know, my nighttime routine is I work all day. I come home. I'm a little tired.

[00:06:25]You know, Clark Kent at work, quiet, low profile. You know, this is a doctor generating billing codes. Then I come home, it's like Clark Kent turns into Superman. shower, shave, showtime.

[00:06:34]Got to make my videos. I got these bright overhead lights while I'm making the videos because you need more light to make a video. But as soon as I'm done with my last video, off go all the overhead lights. And then I use these these like ground lights. You could almost call them like this little tiny lamp. And that's what it looks like. And it's only got a 15 watt incandescent bulb. You want incandescent light bulbs because those are like sunshine, meaning that they've got a lot of red and near and near infrared in them. Okay. The relevance is those don't affect your um your pineal gland as much. super kais super kaismatic nucleus sitting on top of your hypothalamus is your time clock and when it receives blue light like this tie this tie is not good for sleep this is actually St. Andrew's Cross.

[00:07:21]That's the flag of Scotland. But you want red or no light. No light is best, but the next least thing is red. Red light, incandescent, uh, near infrared light, incandescent light bulbs being mean like sunlight.

[00:07:35]Sunlight's over 50% um, red light, near infrared light. That improves mitochondrial function and it doesn't affect your uh, melatonin production that much. You know, the the least possible light is best. So again, it's only a 15 watt bulb. The reason it's near the ground is it'll hit the top of your retina and that perceives your retina perceives that as being like fire. You got these intrinsically photosensitive retinal ganglen cells, IPRGC's.

[00:08:02]And if it's coming from the ground, they think of it being like fire. Doesn't affect your melatonin much. On the other hand, if it's coming from above and hits the bottom of your retina, they sense that as being more like um sunlight and sky blue light, and that will have more of an effect and diminish your melatonin production. So, here's a look from above. You can see the tiny little light bulb. Okay, so that's what I want. And then here is a picture a little bit different in the sense that I've turned off the background lights. And the point of this one is notice how the light luminosity brightness fades very rapidly as you move away for it. So as you get closer to it, I'll like cover my eyes. I don't want to look at that darn thing, especially at night when I'm turning it off because it'll decrease your melatonin. So, you know, even cover my eyes or walk with something on my eyes, whatever. I don't want to be looking at it because it can shut down your melatonin pretty fast. Oh, one thing by the way is humans did have fire right from when they were on the planet. Okay? And fire is mostly red light, so it doesn't affect you that much. So, it worked well for us humans. Um, you know, Homoctus supposedly is the homminid, one of them that came pretty soon before us, if that's if we're even related to those guys. Here's early homo sapiens painting a cave wall in France. This is by Charles Knight. Nice painting. Okay.

[00:09:22]And the significance of us having fire right from the beginning meant that Dr. McDougall was correct. We were able to eat starch right from the beginning. And fire was a key attribute that enabled us to come down out of the trees. So some big nasty predator comes bugging us and we just stick the fire fire stick in his face and say, "Get lost, pal. We'll burn your ass.

[00:09:43]Okay. And that's why we're not sucking trees like stupid chimps who can only live in a tropical area. We got fire and we got versatility. We got a brain.

[00:09:52]Okay. Um, oh, one other thing I was going to tell you. How do I get out of this? A little bit about Darwinian biology. Darwinian evolution as they teach it in schools is a big lie. They just use that to dehumanize and degrade people. Nobody knows how exactly life on Earth arose. It could not have happened spontaneously. There's there's it's so complicated, even the simplest form of life, that anybody who's really studied it and is honest, it had to be um God's the only thing we have now.

[00:10:21]There's it had to be designed. It's way way way too complicated.

[00:10:27]Uh and then people always say, well, if you don't agree that evolution explains things that you're stupid, no, I was a evolutionary biology major, Stanford, A+ student. And what they're doing is they're playing a a bait and switch game. Evolutionary biology explains um it's a reasonable explanation for micro evolution but it's a joke for macroeolution. Macro evolution is origin of life as well as origin of the major body types the fila you know birds versus mammals versus reptiles etc. And it can't explain that all. There's no transitional forms. There's no explanation for it. The human genome is 3.3 billion base pairs. You know where did that information come from of complex biochemistry?

[00:11:06]Okay. and and each species got orphan genes that there's no homalologues to other uh species and stuff. So that's just a trick that's played on you because once you say that humans are purely animal and not part divine like it says in Genesis of the Bible then you can degrade them and say well then they should be treated like animals. All right, I've talked about that in other lectures so I won't go into that anymore but that's the difference between macro and micro evolution.

[00:11:28]Okay and then also I think that you know I definitely myself my family we were definitely created in the image of God.

[00:11:35]my ex-wife's family. They might have uh originated from a common ancestor with a chimp.

[00:11:42]Okay. Uh anyways, we will uh go with the other stuff in the next lecture. Hope you found that helpful.