June 11, 2025 • 19 mins
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Dream recall and sleep quality serve as critical biomarkers for overall health, nervous system function, and performance potential. Experiencing consistent fatigue, poor sleep, or lack of dream memory indicates potential systemic imbalances that can be addressed through targeted interventions.
• Different sleep phases serve distinct recovery functions with deep sleep repairing the physical body and REM sleep processing emotions and memories
• Liver function significantly impacts sleep quality, with excessive toxic burden often causing 1-3 AM waking and reduced dream recall
• Functional lab testing like the Stress Mood Metabolism Test provides data-driven insights into hormone balance, recovery potential, and sleep disruption
• High-leverage habits include morning sunlight exposure, early movement, and evening wind-down rituals without blue light
• Quarterly functional medicine detox protocols can reset liver function and improve sleep metrics within days
• Magnesium bisglycinate chelate with GABA support and guided breathing techniques directly improve sleep quality
• Even one alcoholic drink can reduce REM sleep and HRV by 30-40%, making it a key factor in poor recovery
• Strategic sleep optimization creates measurable improvements in heart rate variability, hormone balance, and cognitive performance
Take the free toxicity assessment at jeffreymort.com to measure your current liver burden and recovery potential, or book a free 20-minute optimization consultation to develop your personalized protocol.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:00):
If you haven't been dreaming much lately, or even
for a long time, or you can'tremember the last time you
actually felt rested.
Although this may be common,it's certainly not normal.
It could be your nervous systemstuck in overdrive, your liver
working overtime or deeperimbalances blocking your body's
(00:21):
ability to fully recover.
Today I'm going to break downwhat dream recall, heart rate
variability and nighttimerecovery really say about your
performance and the steps that Itook after dealing with chronic
inflammatory syndrome to getheart metrics better than most
(00:42):
30-year-olds.
Let's dig in.
Hello, I'm Jeffrey Mort.
If you're like mostentrepreneurs, you're busy
taking care of business.
Yet who's taking care of you?
If you're ready to take yourenergy and performance to the
next level in your life and yourbusiness, then this podcast is
for you, because today you'regoing to start breaking
(01:02):
boundaries of your mind, bodyand business with integrative
health, and when you do that,your possibilities are limitless
.
I'm grateful you're here yes,always grateful for you joining
me here on Breaking Boundaries.
I'm your host, jeffrey Mort,your personal high-performance
health coach, and I'd like toshare a quick little story that
(01:26):
you know.
You may have heard me mentionthis before if you're a regular
listener to the podcast, butthis, you know, a little bit
different spin because it reallyhad a profound effect on so
many parts of my life, and thatis two years ago.
After recovering from longCOVID and a clinical diagnosis
of chronic inflammatory responsesyndrome that's C-I-R-S I felt
(01:48):
like I was operating at halfcapacity and in some days
honestly you know that would be50%.
Some days I felt like I wasoperating at 10% or even 5%.
You know, physically I wasmoving but I was not fully alive
.
I had brain fog, I had poorsleep and no dream recall, which
(02:09):
is what we're kind of divinginto here today.
I had low heart ratevariability and honestly, I
didn't realize how bad it wasuntil I saw the data.
I'd open up my health dashboardand I would stare at metrics
that used to be my braggingrights and now they were just a
(02:29):
reflection of.
You know, I can refer to it asinternal chaos, because that's
really what it felt like.
It wasn't just my body that wasout of sync, it was my entire
nervous system, my hormones andmy ability to recover.
But now fast forward to today.
(02:49):
At 52 years old, my restingheart rate is in the low 50s.
My heart rate variability isregularly closer to triple
digits than ever before.
And I wake up energized and Idream vividly most nights.
And I didn't get there by luck.
I got there through a processand that's what I'm going to
share with you today what yourdreams actually mean and don't
(03:14):
mean.
So first, let's break a myth Ifyou don't remember your dreams,
it doesn't always mean that youdidn't dream.
Dreaming happens in REM sleep.
R-e-m sleep stands for rapideye movement and that's actually
the physical activity thathappens when you're in this
stage of sleep, and that rapideye movement sleep cycles
(03:38):
throughout the night.
But lack of dream recall canactually be a red flag.
So let me translate that foryou you may not be getting
enough quality REM sleep or yournervous system is too taxed.
It's too stressed to transitionbetween the sleep stages
(03:58):
efficiently.
Your body does different thingsin different sleep phases.
So deep sleep repairs your body.
Think of your muscles, yourbones, your immune system.
That's what gets repaired andrestored during deep sleep
phases and then, during REMsleep processes, you restore
(04:19):
things like emotional resilience, you process emotions, you
process memory and neuralrecovery.
Think of REM sleep as restoringthe brain or restoring the mind
, processing all of those things.
It happens during REM sleep.
So if you're not getting.
And then of course, there'sother stages of sleep, such as
(04:42):
light sleep.
Different sleep trackers trackthings a little bit differently,
but deep in REM is really wherethe recovery happens.
So deep sleep, it repairs yourbody, your muscles, your bones,
your immune system and REM sleepprocesses those emotions, that
memory and that neural recovery.
And if you never rememberdreams or you wake up exhausted,
(05:04):
that means that your REM sleepmight be cut short.
Or and this is what most peopledon't think about or realize and
most conventional medicalpractitioners won't they just
don't know this information yourliver might be waking you up
between 1 and 3 am, when it'sbusiest, processing toxins.
(05:27):
We'll talk, we'll dive a littlebit deep into stress and sleep
and liver load.
This is the performance trio.
Your brain and body are inconstant communication via your
nervous system.
But if you're wired all day,you're scrolling at night,
you're eating late or strugglingwith detoxification, that
(05:49):
signal gets scrambled.
There's static there.
So let's talk about liverfunction.
Most people don't realize theliver is a key player in
recovery and sleep quality.
If your liver is overburdenedwith toxins processed food,
alcohol, medications, plastics,even chronic stress your sleep
(06:11):
suffers.
You might be wondering, jeff,what are the symptoms of poor
liver efficiency?
Well, let me give you four ofthose right now.
If you're waking up between 1and 3 am, that could be a sign
of poor liver efficiency.
If you have grogginess in themorning, that could be another
very common sign of poor liverefficiency.
(06:32):
If you have lack of dreamrecall, which is today's primary
topic, you could be showingsigns of poor liver efficiency.
And then, of course, despitegetting eight hours of sleep,
you just you wake up feelingexhausted.
That is a key sign of poorliver efficiency.
(06:53):
So how do we know?
How do we know if this is thecase?
Well, we always like to turn tofunctional lab testing, getting
real data, not guesswork.
If you're serious aboutoptimizing your performance, of
course, you need clarity, andhere's where I recommend
starting lab tests that can bedone for this.
(07:18):
It's called the Stress MoodMetabolism Test and all of these
lab tests.
These are CLIA certified labtests, that is a gold standard
in laboratory testing forbiological markers and these
labs.
You know you don't have to goto a lab core or any place like
that, no need for a phlebotomist.
These labs come to you right atyour home, wherever you are,
whether you're traveling,whether you're at home and you
(07:40):
do these samples by yourself.
They're completely private.
Your information isconfidential.
It's not shared with anybodyunless you choose that.
But the primary test for this iscalled the stress, mood and
metabolism test.
This is done with a salivasample actually four saliva
samples throughout the day and ablood spot sample.
So just a simple finger prick,a couple of drops of blood on a
(08:01):
card and this tracks cortisolthroughout the day through the
saliva.
This is key for sleeping andwake cycles.
And the stress metabolism testalso measures thyroid function
through the blood spot.
It also measures acardiometabolic panel as well as
vitamin D3.
And it's important to know yourthyroid function beyond just a
(08:26):
TSH.
That's not even a thyroidhormone.
It's a thyroid stimulatinghormone, which is typically
where conventional medicinestops, and the full thyroid
panel tells us about what iscontrolling that metabolic rate
and the energy that you may ormay not have.
And then, unlike blood work,this lab test also provides
(08:46):
bioavailable hormone levels forenergy, things like testosterone
, dhea, estrogen, progesterone.
These are all so important, but, understanding them from a
functional medicine perspective,using saliva rather than blood
serum, we're looking at what'sactually bioavailable to the
(09:07):
body rather than somethingthat's bound to a protein and
actually not available whenwe're looking at it through
blood, very, very important, andthis is important for energy
levels, for mood, for libido,for so much more.
Now, next, I'm just going toroll through these a little bit
quicker.
The minerals and metals testthis is done with a simple hair
sample and that reveals mineraldeficiencies and heavy metal
(09:29):
toxicities, both of which impactsleep and neurological function
.
And then, of course, we havethe organic acids test.
This is we also call this thecandida metabolic and vitamins
test.
This is a simple urine sample.
It helps to identify gutdysbiosis, neurotransmitter
imbalances, which is superimportant for mood and for
(09:50):
energy.
It also looks at detoxificationpathways and so much more.
And for those that are just notready to start with functional
medicine, lab testing you know,I completely understand that I
feel as though everybody and Iusually don't generalize like
that, but I feel as thougheverybody could benefit from
(10:10):
understanding these levels on anannual basis.
But for those that are notready yet and they just want to
start with something simple, youcan start with our free
toxicity assessment over on oursite, jeffreymortoncom, and
you'll see that right up at theheader, and this toxicity
assessment answer a fewquestions uh, it's more than a
few, is maybe, I don't know, 30questions on there, and it gives
(10:31):
us a surprisingly accuratepicture of your liver burden.
It's why I call it a toxicityassessment your liver burden
like how pressurized is thattoxic tank?
As well as your recoverypotential.
Now you might be wondering whatdo we do with this information?
Where do we go from here?
Well, that's why you know wedon't just do the testing.
(10:52):
We provide solutions thatactually work safely,
effectively, sustainably.
And these are solutions thatyou might be thinking well, is
this just, you know, anotherpitch for supplements?
Supplements are second,lifestyle is first.
So let's be clear you cannotout supplement, you cannot
(11:14):
supplement your way out of badhabits, and you don't need a
dozen hacks either, just a fewconsistent, high leverage habits
.
So here's what works.
And when I say what works, wehave clinical data proving that
these strategies work.
So, morning light and movement.
Number one get outside within30 minutes of waking.
(11:37):
Sunlight actually sets yourcircadian rhythm.
If you go back to episode 127,I explain how sunlight can
actually be considered anessential nutrient for your body
.
So be sure to check out thatepisode 127 of the Breaking
Boundaries podcast and next,move your body early to trigger
dopamine and cortisol on yourterms.
(12:00):
So you know, I personally thisis part of my routine.
I get both of these done rightout of bed.
I drink my electrolyte waterand that's just simply organic
lemon.
I squeeze in there with alittle bit of Redmond real salt.
I'm getting my sodium, mypotassium balance and then I go
for a walk.
I take my dog, luna, for a walkand, you know, hopefully the
(12:21):
sun is shining and I'm gettingthat early morning sunlight
within the first.
And it's not a very long walk,10 or 15 minutes.
I'm getting my body moving.
I'm getting that dopaminetriggered.
Um, I'm getting that dopaminetriggered.
I'm getting that cortisoltriggered naturally, and I'm
feeling amazing.
It's a great way to wake upevery single day.
And then, of course, somethingelse that works is a functional
(12:41):
medicine detox protocol.
Either a seven day.
You could do a 14 day.
If you've never done one before, highly recommend that you do a
21 day functional medicinedetox protocol, which resets the
liver.
It balances blood sugar, helpsto eliminate toxins.
I do this, uh, seven days every90 days.
So every change of season I'mrecording this now.
(13:04):
It's almost summertime here,the first day of summer, the
summer solstice.
I just ordered my functionalmedicine detox kit.
It should be in this week.
I'm looking forward to startingnext week because it's such a
reset.
It's so refreshing to be ableto reset my body and it's
amazing just in 90 days.
You know, it creeps up on meand I don't realize how good I
(13:24):
feel until I feel good, until Ifeel better.
And this functional medicineliver detox is an amazing reset
every single 90 days.
You can check that out.
It's linked up in the shownotes or you can check it out at
jeffreymortcom slash transform.
You can learn all about it.
You know most people reportbetter sleep and dream recall
(13:44):
within the first week of thefunctional medicine detox.
If you're, you know if you'redoing a 21 day or 14 day.
For me personally, you know Igot this down to uh, really to a
precise routine.
And day three is when I wake upfeeling absolutely amazing
every single time.
So just in a matter of two tothree days I can get some great
(14:04):
results.
Um, on this program, on thisreset, and and then rounding
this out, evening wind downrituals Very important.
Why do I call it a ritual?
Because it's more than aroutine.
So cutting blue light 90minutes before bed.
I know this is really difficultfor me because a lot of times
when I'm putting my phone inairplane mode and, you know,
(14:26):
putting on some sleep hypnosisor something to fall asleep to
maybe it's some white noise orsomething else I'll be.
Oh, I'll just check Instagramone more time or I'll just see
if I have any messages torespond to that I might have
missed earlier.
I really need to break thathabit.
But cutting blue light 90minutes before bed is one of the
best things that you can do.
Another great thing in gettingback into supplementation
(14:50):
magnesium, but a specific typeof magnesium Magnesium
biglycinate chelate very, verygood for right before bed.
I'll talk just about that in alittle bit more depth in just a
minute.
Add GABA support to that.
This is backed by science,absolutely going to help with
sleep right out of the gate thenight that you start that
routine.
Absolutely going to help withsleep right out of the gate the
(15:11):
night that you start thatroutine.
Absolutely going to help withsleep.
And then, of course, guidedbreathing or a hypnosis track to
be able to downshift thecentral nervous system.
So I highly recommend tryingresonance breathing.
So look up the breathing app.
It's absolutely free.
There's resonance, breathing onthere, to improve heart rate
(15:32):
variability.
That's simply seven seconds infor your inhale and then 11
seconds out, so as long as yourexhale is longer than your
inhale, that's going to improveheart rate variability.
Do that for three minutes, fiveminutes, 10 minutes before bed,
not just once, but try it for aweek.
That's going to absolutelychange, be a game changer for
(15:53):
your heart rate variabilitymetrics.
And then a bonus tip if you canavoid alcohol, it really it
crushes rapid eye movement sleep.
Even one drink can reduce HRVand dream sleep by 30 to 40%.
Nothing If you're.
If you're going to have alcoholon a daily basis, try to do it.
(16:14):
Uh, before you know 5 PM, maybewith dinner, um, and not closer
to bedtime.
That's absolutely going to be agame changer for you.
And if you can eliminate itcompletely, like for me
personally, it's no longer worthit.
It really isn't.
Um, I've pretty much cut outalcohol completely out of my
life and you know that was justbecause I value the way that I
(16:34):
feel.
You know there was a point inmy life where it was a problem
for health reasons and Irealized that and decided that
every choice that I make iseither going to move me closer
to my goals or further away fromthem, and that was one of the
things that was moving mefurther away, or at least
holding me back from achievingthe health goals that I wanted.
So that was my personal choice.
(16:56):
And then you know what if sleepwas your edge?
What if that was your advantage?
You're not lazy for needingseven to nine hours of sleep.
You're strategic, because sleepisn't just rest.
It's not, it's recovery, it'sneuroplasticity, which is the
brain's ability to be able toreorganize and produce new
(17:19):
neural networks.
Sleep helps with that as wellas performance enhancement.
So, instead of chasing harder,you're recovering smarter.
That's right.
Your ability to lead others, beable to lift others up, to be
able to build your business oryour legacy, be able to connect
it all starts in your sleepcycles.
(17:41):
That's not motivational BS here, it's measurable.
It's measurable in your heartrate, your heart rate
variability, your cortisollevels, your testosterone, your
estrogen and progesteronebalance and your cognitive
sharpness as well.
So most people in their 50s areslowing down and you're not
most people.
(18:01):
If you're like me, if you're thekind of person who's ready to
take your recovery, your sleep,your performance, your
optimization, to the next level,we we've got the blueprint, you
can grab the free toxicityassessment.
Caution no money, just take acouple of minutes to fill that
out.
No email required either.
It's completely confidential.
I don't know who.
(18:21):
I see the scores come in, but Idon't see whose score that is.
So if you do fill out thattoxicity assessment, it's
completely digital.
Remember your score when youset up your free call with me.
You know I completely supportanybody that wants to come on
for a free 20-minuteoptimization consultation.
(18:42):
You know, if you're interestedin the sleep health protocols
that we mentioned earlier, wehave a sleep health protocol and
we have an ultimate sleephealth protocol.
You can find both of those atjeffreymortcom slash shop.
Click on the supplements typein sleep and you'll see that
come up right there.
I can't link them up in theshow notes, but you know where
(19:03):
to find them now.
So let's map out your personalpath to peak performance and
recovery, and remember highperformanceperformance.
Health isn't about doing more,it's about doing less better.
It's about recovering deeperand operating with precision and
optimization.
So until next time, keepbreaking those boundaries, keep
(19:23):
pushing those limits and we'llsee you on the next show.
Bye-bye.
If you haven't been dreaming much lately, or even
for a long time, or you can'tremember the last time you
actually felt rested.
Although this may be common,it's certainly not normal.
It could be your nervous systemstuck in overdrive, your liver
working overtime or deeperimbalances blocking your body's
(00:21):
ability to fully recover.
Today I'm going to break downwhat dream recall, heart rate
variability and nighttimerecovery really say about your
performance and the steps that Itook after dealing with chronic
inflammatory syndrome to getheart metrics better than most
(00:42):
30-year-olds.
Let's dig in.
Hello, I'm Jeffrey Mort.
If you're like mostentrepreneurs, you're busy
taking care of business.
Yet who's taking care of you?
If you're ready to take yourenergy and performance to the
next level in your life and yourbusiness, then this podcast is
for you, because today you'regoing to start breaking
(01:02):
boundaries of your mind, bodyand business with integrative
health, and when you do that,your possibilities are limitless
.
I'm grateful you're here yes,always grateful for you joining
me here on Breaking Boundaries.
I'm your host, jeffrey Mort,your personal high-performance
health coach, and I'd like toshare a quick little story that
(01:26):
you know.
You may have heard me mentionthis before if you're a regular
listener to the podcast, butthis, you know, a little bit
different spin because it reallyhad a profound effect on so
many parts of my life, and thatis two years ago.
After recovering from longCOVID and a clinical diagnosis
of chronic inflammatory responsesyndrome that's C-I-R-S I felt
(01:48):
like I was operating at halfcapacity and in some days
honestly you know that would be50%.
Some days I felt like I wasoperating at 10% or even 5%.
You know, physically I wasmoving but I was not fully alive
.
I had brain fog, I had poorsleep and no dream recall, which
(02:09):
is what we're kind of divinginto here today.
I had low heart ratevariability and honestly, I
didn't realize how bad it wasuntil I saw the data.
I'd open up my health dashboardand I would stare at metrics
that used to be my braggingrights and now they were just a
(02:29):
reflection of.
You know, I can refer to it asinternal chaos, because that's
really what it felt like.
It wasn't just my body that wasout of sync, it was my entire
nervous system, my hormones andmy ability to recover.
But now fast forward to today.
(02:49):
At 52 years old, my restingheart rate is in the low 50s.
My heart rate variability isregularly closer to triple
digits than ever before.
And I wake up energized and Idream vividly most nights.
And I didn't get there by luck.
I got there through a processand that's what I'm going to
share with you today what yourdreams actually mean and don't
(03:14):
mean.
So first, let's break a myth Ifyou don't remember your dreams,
it doesn't always mean that youdidn't dream.
Dreaming happens in REM sleep.
R-e-m sleep stands for rapideye movement and that's actually
the physical activity thathappens when you're in this
stage of sleep, and that rapideye movement sleep cycles
(03:38):
throughout the night.
But lack of dream recall canactually be a red flag.
So let me translate that foryou you may not be getting
enough quality REM sleep or yournervous system is too taxed.
It's too stressed to transitionbetween the sleep stages
(03:58):
efficiently.
Your body does different thingsin different sleep phases.
So deep sleep repairs your body.
Think of your muscles, yourbones, your immune system.
That's what gets repaired andrestored during deep sleep
phases and then, during REMsleep processes, you restore
(04:19):
things like emotional resilience, you process emotions, you
process memory and neuralrecovery.
Think of REM sleep as restoringthe brain or restoring the mind
, processing all of those things.
It happens during REM sleep.
So if you're not getting.
And then of course, there'sother stages of sleep, such as
(04:42):
light sleep.
Different sleep trackers trackthings a little bit differently,
but deep in REM is really wherethe recovery happens.
So deep sleep, it repairs yourbody, your muscles, your bones,
your immune system and REM sleepprocesses those emotions, that
memory and that neural recovery.
And if you never rememberdreams or you wake up exhausted,
(05:04):
that means that your REM sleepmight be cut short.
Or and this is what most peopledon't think about or realize and
most conventional medicalpractitioners won't they just
don't know this information yourliver might be waking you up
between 1 and 3 am, when it'sbusiest, processing toxins.
(05:27):
We'll talk, we'll dive a littlebit deep into stress and sleep
and liver load.
This is the performance trio.
Your brain and body are inconstant communication via your
nervous system.
But if you're wired all day,you're scrolling at night,
you're eating late or strugglingwith detoxification, that
(05:49):
signal gets scrambled.
There's static there.
So let's talk about liverfunction.
Most people don't realize theliver is a key player in
recovery and sleep quality.
If your liver is overburdenedwith toxins processed food,
alcohol, medications, plastics,even chronic stress your sleep
(06:11):
suffers.
You might be wondering, jeff,what are the symptoms of poor
liver efficiency?
Well, let me give you four ofthose right now.
If you're waking up between 1and 3 am, that could be a sign
of poor liver efficiency.
If you have grogginess in themorning, that could be another
very common sign of poor liverefficiency.
(06:32):
If you have lack of dreamrecall, which is today's primary
topic, you could be showingsigns of poor liver efficiency.
And then, of course, despitegetting eight hours of sleep,
you just you wake up feelingexhausted.
That is a key sign of poorliver efficiency.
(06:53):
So how do we know?
How do we know if this is thecase?
Well, we always like to turn tofunctional lab testing, getting
real data, not guesswork.
If you're serious aboutoptimizing your performance, of
course, you need clarity, andhere's where I recommend
starting lab tests that can bedone for this.
(07:18):
It's called the Stress MoodMetabolism Test and all of these
lab tests.
These are CLIA certified labtests, that is a gold standard
in laboratory testing forbiological markers and these
labs.
You know you don't have to goto a lab core or any place like
that, no need for a phlebotomist.
These labs come to you right atyour home, wherever you are,
whether you're traveling,whether you're at home and you
(07:40):
do these samples by yourself.
They're completely private.
Your information isconfidential.
It's not shared with anybodyunless you choose that.
But the primary test for this iscalled the stress, mood and
metabolism test.
This is done with a salivasample actually four saliva
samples throughout the day and ablood spot sample.
So just a simple finger prick,a couple of drops of blood on a
(08:01):
card and this tracks cortisolthroughout the day through the
saliva.
This is key for sleeping andwake cycles.
And the stress metabolism testalso measures thyroid function
through the blood spot.
It also measures acardiometabolic panel as well as
vitamin D3.
And it's important to know yourthyroid function beyond just a
(08:26):
TSH.
That's not even a thyroidhormone.
It's a thyroid stimulatinghormone, which is typically
where conventional medicinestops, and the full thyroid
panel tells us about what iscontrolling that metabolic rate
and the energy that you may ormay not have.
And then, unlike blood work,this lab test also provides
(08:46):
bioavailable hormone levels forenergy, things like testosterone
, dhea, estrogen, progesterone.
These are all so important, but, understanding them from a
functional medicine perspective,using saliva rather than blood
serum, we're looking at what'sactually bioavailable to the
(09:07):
body rather than somethingthat's bound to a protein and
actually not available whenwe're looking at it through
blood, very, very important, andthis is important for energy
levels, for mood, for libido,for so much more.
Now, next, I'm just going toroll through these a little bit
quicker.
The minerals and metals testthis is done with a simple hair
sample and that reveals mineraldeficiencies and heavy metal
(09:29):
toxicities, both of which impactsleep and neurological function
.
And then, of course, we havethe organic acids test.
This is we also call this thecandida metabolic and vitamins
test.
This is a simple urine sample.
It helps to identify gutdysbiosis, neurotransmitter
imbalances, which is superimportant for mood and for
(09:50):
energy.
It also looks at detoxificationpathways and so much more.
And for those that are just notready to start with functional
medicine, lab testing you know,I completely understand that I
feel as though everybody and Iusually don't generalize like
that, but I feel as thougheverybody could benefit from
(10:10):
understanding these levels on anannual basis.
But for those that are notready yet and they just want to
start with something simple, youcan start with our free
toxicity assessment over on oursite, jeffreymortoncom, and
you'll see that right up at theheader, and this toxicity
assessment answer a fewquestions uh, it's more than a
few, is maybe, I don't know, 30questions on there, and it gives
(10:31):
us a surprisingly accuratepicture of your liver burden.
It's why I call it a toxicityassessment your liver burden
like how pressurized is thattoxic tank?
As well as your recoverypotential.
Now you might be wondering whatdo we do with this information?
Where do we go from here?
Well, that's why you know wedon't just do the testing.
(10:52):
We provide solutions thatactually work safely,
effectively, sustainably.
And these are solutions thatyou might be thinking well, is
this just, you know, anotherpitch for supplements?
Supplements are second,lifestyle is first.
So let's be clear you cannotout supplement, you cannot
(11:14):
supplement your way out of badhabits, and you don't need a
dozen hacks either, just a fewconsistent, high leverage habits
.
So here's what works.
And when I say what works, wehave clinical data proving that
these strategies work.
So, morning light and movement.
Number one get outside within30 minutes of waking.
(11:37):
Sunlight actually sets yourcircadian rhythm.
If you go back to episode 127,I explain how sunlight can
actually be considered anessential nutrient for your body
.
So be sure to check out thatepisode 127 of the Breaking
Boundaries podcast and next,move your body early to trigger
dopamine and cortisol on yourterms.
(12:00):
So you know, I personally thisis part of my routine.
I get both of these done rightout of bed.
I drink my electrolyte waterand that's just simply organic
lemon.
I squeeze in there with alittle bit of Redmond real salt.
I'm getting my sodium, mypotassium balance and then I go
for a walk.
I take my dog, luna, for a walkand, you know, hopefully the
(12:21):
sun is shining and I'm gettingthat early morning sunlight
within the first.
And it's not a very long walk,10 or 15 minutes.
I'm getting my body moving.
I'm getting that dopaminetriggered.
Um, I'm getting that dopaminetriggered.
I'm getting that cortisoltriggered naturally, and I'm
feeling amazing.
It's a great way to wake upevery single day.
And then, of course, somethingelse that works is a functional
(12:41):
medicine detox protocol.
Either a seven day.
You could do a 14 day.
If you've never done one before, highly recommend that you do a
21 day functional medicinedetox protocol, which resets the
liver.
It balances blood sugar, helpsto eliminate toxins.
I do this, uh, seven days every90 days.
So every change of season I'mrecording this now.
(13:04):
It's almost summertime here,the first day of summer, the
summer solstice.
I just ordered my functionalmedicine detox kit.
It should be in this week.
I'm looking forward to startingnext week because it's such a
reset.
It's so refreshing to be ableto reset my body and it's
amazing just in 90 days.
You know, it creeps up on meand I don't realize how good I
(13:24):
feel until I feel good, until Ifeel better.
And this functional medicineliver detox is an amazing reset
every single 90 days.
You can check that out.
It's linked up in the shownotes or you can check it out at
jeffreymortcom slash transform.
You can learn all about it.
You know most people reportbetter sleep and dream recall
(13:44):
within the first week of thefunctional medicine detox.
If you're, you know if you'redoing a 21 day or 14 day.
For me personally, you know Igot this down to uh, really to a
precise routine.
And day three is when I wake upfeeling absolutely amazing
every single time.
So just in a matter of two tothree days I can get some great
(14:04):
results.
Um, on this program, on thisreset, and and then rounding
this out, evening wind downrituals Very important.
Why do I call it a ritual?
Because it's more than aroutine.
So cutting blue light 90minutes before bed.
I know this is really difficultfor me because a lot of times
when I'm putting my phone inairplane mode and, you know,
(14:26):
putting on some sleep hypnosisor something to fall asleep to
maybe it's some white noise orsomething else I'll be.
Oh, I'll just check Instagramone more time or I'll just see
if I have any messages torespond to that I might have
missed earlier.
I really need to break thathabit.
But cutting blue light 90minutes before bed is one of the
best things that you can do.
Another great thing in gettingback into supplementation
(14:50):
magnesium, but a specific typeof magnesium Magnesium
biglycinate chelate very, verygood for right before bed.
I'll talk just about that in alittle bit more depth in just a
minute.
Add GABA support to that.
This is backed by science,absolutely going to help with
sleep right out of the gate thenight that you start that
routine.
Absolutely going to help withsleep right out of the gate the
(15:11):
night that you start thatroutine.
Absolutely going to help withsleep.
And then, of course, guidedbreathing or a hypnosis track to
be able to downshift thecentral nervous system.
So I highly recommend tryingresonance breathing.
So look up the breathing app.
It's absolutely free.
There's resonance, breathing onthere, to improve heart rate
(15:32):
variability.
That's simply seven seconds infor your inhale and then 11
seconds out, so as long as yourexhale is longer than your
inhale, that's going to improveheart rate variability.
Do that for three minutes, fiveminutes, 10 minutes before bed,
not just once, but try it for aweek.
That's going to absolutelychange, be a game changer for
(15:53):
your heart rate variabilitymetrics.
And then a bonus tip if you canavoid alcohol, it really it
crushes rapid eye movement sleep.
Even one drink can reduce HRVand dream sleep by 30 to 40%.
Nothing If you're.
If you're going to have alcoholon a daily basis, try to do it.
(16:14):
Uh, before you know 5 PM, maybewith dinner, um, and not closer
to bedtime.
That's absolutely going to be agame changer for you.
And if you can eliminate itcompletely, like for me
personally, it's no longer worthit.
It really isn't.
Um, I've pretty much cut outalcohol completely out of my
life and you know that was justbecause I value the way that I
(16:34):
feel.
You know there was a point inmy life where it was a problem
for health reasons and Irealized that and decided that
every choice that I make iseither going to move me closer
to my goals or further away fromthem, and that was one of the
things that was moving mefurther away, or at least
holding me back from achievingthe health goals that I wanted.
So that was my personal choice.
(16:56):
And then you know what if sleepwas your edge?
What if that was your advantage?
You're not lazy for needingseven to nine hours of sleep.
You're strategic, because sleepisn't just rest.
It's not, it's recovery, it'sneuroplasticity, which is the
brain's ability to be able toreorganize and produce new
(17:19):
neural networks.
Sleep helps with that as wellas performance enhancement.
So, instead of chasing harder,you're recovering smarter.
That's right.
Your ability to lead others, beable to lift others up, to be
able to build your business oryour legacy, be able to connect
it all starts in your sleepcycles.
(17:41):
That's not motivational BS here, it's measurable.
It's measurable in your heartrate, your heart rate
variability, your cortisollevels, your testosterone, your
estrogen and progesteronebalance and your cognitive
sharpness as well.
So most people in their 50s areslowing down and you're not
most people.
(18:01):
If you're like me, if you're thekind of person who's ready to
take your recovery, your sleep,your performance, your
optimization, to the next level,we we've got the blueprint, you
can grab the free toxicityassessment.
Caution no money, just take acouple of minutes to fill that
out.
No email required either.
It's completely confidential.
I don't know who.
(18:21):
I see the scores come in, but Idon't see whose score that is.
So if you do fill out thattoxicity assessment, it's
completely digital.
Remember your score when youset up your free call with me.
You know I completely supportanybody that wants to come on
for a free 20-minuteoptimization consultation.
(18:42):
You know, if you're interestedin the sleep health protocols
that we mentioned earlier, wehave a sleep health protocol and
we have an ultimate sleephealth protocol.
You can find both of those atjeffreymortcom slash shop.
Click on the supplements typein sleep and you'll see that
come up right there.
I can't link them up in theshow notes, but you know where
(19:03):
to find them now.
So let's map out your personalpath to peak performance and
recovery, and remember highperformanceperformance.
Health isn't about doing more,it's about doing less better.
It's about recovering deeperand operating with precision and
optimization.
So until next time, keepbreaking those boundaries, keep
(19:23):
pushing those limits and we'llsee you on the next show.
Bye-bye.
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