Here are the key takeaways, summary, and notes from the podcast between Joe Rogan and Dr. Rhonda Patrick. This primary focus of this episode is on the immune system and COVID19.

Key Takeaways

  • We should take more Vitamin D during these times when we are indoors more often, as it is a key driver of immunity.
  • Take intravenous Vitamin C if possible, as you will need a big dose when taking it orally.
  • Zinc and Quercetin is an effective combination for stimulating antiviral activity.
  • Get as much sleep as possible, as it is critical to our immune system.

For more details, see the post on Rhonda Patrick’s supplement list.

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This is probably the best and most comprehensive book on Sleep I am yet to come across. The book will hopefully convince you of the importance of sleep, and if you are reading this, it means you believe there is room for improvement. As he says on the Joe Rogan podcast covering Why We Sleep,

“Sleep is the greatest legal performance enhancing drug that most people are probably neglecting”.

In the book you will learn how sleep (or lack thereof) affects you, both physically and mentally, and how you can improve your sleep.

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  • Only take naps if you do not struggle with sleep at night.
  • Knowing your chronotype can help how you plan out your day and with diagnosis of possible sleep disorders.
  • Sleep hygiene is important and will help everyone except those with a diagnosed sleep disorder.
  • Covid-19 and working from home means people are sleep more, but not necessarily better due to stress and anxiety.
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This is a summary of the Tim Ferriss Show episode where Tim puts together some of the best tips for a good nights sleep from some of his guests.

Key Takeaways

All it takes is a small set of changes, a bedtime routine, and good sleep hygiene to vastly improve your sleep. As we saw from the Joe Rogan episode with Matthew Walker, the author of the book Why We Sleep, you can attribute of a lot of people’s issues to a lack of proper sleep.

Here is a list of tips from Tim and his guests and their methods of improving sleep.

Tim Ferriss
  • Use a white noise machine that is even part of some high-end hotel rooms.
  • Sleep in a room as cold as you can tolerate. Your ideal temperature will vary to others.
  • You can mitigate symptoms of manic depression by sleeping before 11pm. This also applies to anxiety and general stability.
  • Feels the best physically when he sleeps eight hours.
  • Feels the best mentally with seven and a half hours.

Charles Poliquin
  • Takes Magnesium L Threonate before bed. According to Charles, of all the different types of Magnesium, this is the best suited for sleep.
  • Takes 2g of L-Theanine.
  • Says you cannot prioritize between food, sleep, and exercise. You need all three.

Mike Birbiglia
  • Uses his Fitbit to track his sleep. Calls it his very own sleep study, since he suffers from REM sleep disorder.
  • Listens to the Sleep with Me podcast as part of his wind down routine.
  • Avoids social media at night.
  • Writes in his journal.

These are my notes for the interview with Why We Sleep author Matthew Walker and Joe Rogan in show #1109 of The Joe Rogan Experience.

Key Takeaways

We need between seven and nine hours of sleep a night. Less than six hours of sleep affects your energy, time to exhaustion, chance of injury, and ultimately shortens your lifespan. Temperature, regularity (going to bed the same time every night), diet, and darkness are the most important for deep restful sleep.

“Sleep is the elixir of life. It is the most widely available and democratic powerful healthcare system I could ever possibly imagine.”


The central theme of the podcast is around the importance of sleep and how much a lack can affect our health. He says that all stages of sleep are important, even though there is a focus on deep and REM sleep stages. “Mother nature wouldn’t waste time putting you into a state that wasn’t necessary”

The effects of a lack of sleep on your health

When you sleep six hours or less:

  • Time to physical exhaustion drops by 30%
  • There is a higher risk of physical injury
  • Lower peak muscular strength
  • Lower vertical jump height
  • Ability of your lungs to inhale oxygen decreases
  • Increases risk of all cause mortality
  • Increases risk of bowel, prostrate, and breast cancer
  • Drop in cognitive performance

Insufficient sleep and weight gain

Lack of sleep plays a big part in weight gain, with negative effects on the hormones that control appetite and hunger. On average, people sleeping only four to five hours a night will eat 200 to 300 calories more per day. Often, you can reverse weight gain by fixing your sleep.

Will naps help recover sleep?

You cannot make up for lost sleep with daytime naps. “Sleep is not like a bank. We can’t accumulate a debt and hope to pay it off on the weekend”. This is a recent phenomenon and there is no evolutionary protection for lost sleep.

Lack of sleep and testosterone

Men who sleep only five to six hours a night will have the testosterone levels of people six to ten years older. The older you are, the worse this will play out, since testosterone levels have a significant bearing on energy levels, muscle gain and retention etc.

  • “Sleep is the elixir of life. It is the most widely available and democratic powerful healthcare system I could ever possibly imagine.”
  • “Mother nature wouldn’t waste time putting you into a state that wasn’t necessary”
  • “Practice doesn’t make perfect. Practice with a night of sleep makes perfect.”
  • “Sleep is the greatest legal performance enhancing drug that most people are probably neglecting”
  • “We are a dark deprived society in this modern era”
  • “Don’t go to bed too full, and don’t go to bed too hungry”

These are summary notes from the above YouTube video.

  • How much sleep you need is basically a genetic trait.
  • You need the exact how much sleep for you, it is a very individual sleep need.
  • How to figure out how much sleep need:
    • Average sleep cycle is 90 minutes. Each person has five sleep cycles which is 7.5 hours. Move your bed time until you hit the time you need to wake up at. If you are waking up too early, then you are sleeping too early. For me it looks like I need 7.5 hours based on sleep logs. The sleep cycle time can have individual differences. Sometimes people are night owls and need to get that sleep while sleeping later.
  • Michael’s routine
    • 15 minutes of sunlight
      • Morning sunlight has a frequency that stops melatonin production which is why people wake up and need the sunlight in the morning.
    • Workout at 10am based on his chronotype
    • Glass of water
  • What are the most important things they recommend?
    • Get the amount of sleep you need for your lifestyle.
    • Know your chronotype to determine what time brackets might work best for you.