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 Bio3:17 Welcome Dr. Kelly!3:42 His experience in Navy ROTC5:53 How he dealt with sleep deprivation7:04 Low-fat diet & Food cravings9:49 Article in the Atlantic11:18 The innate & adaptive immune system12:26 STUDY: Sleep deprivation & virus exposure15:20 Why quantity matters with sleep16:54 Why wearables don’t tell us everything17:29 Qualia Night's effect on sleep quality18:40 Nighttime Nootropics19:53 Daytime vs Nighttime nootropics21:30 Morning routine as a sleep aid25:07 Bell Curve for sleep demands26:00 Sleep deprivation & Magnesium resistance27:38 "Short Sleepers"30:30 Repaying sleep debt33:03 Story about Monks chanting34:34 Sleep Chronotypes35:12 Prioritizing the sleep response37:04 Story about biking with friends who NEED coffee37:53 Honoring the range for how people want to wake up38:50 Tips for shifting the body clock earlier39:32 Time-restricted feeding40:55 Culture & lifestyle in Spain42:15 T.S Wiley: Getting more sleep in the winter43:16 Transitioning sleep schedule seasonally44:41 STUDY: Sleep deprivation + 3 different diets46:46 Glamour Magazine Sleep Challenge47:26 The mechanism of animals in hibernation48:24 His personal sleep experiment51:27 Why sleep improves on vacation51:40 "If you can sleep, you need sleep"53:36 Food Cravings & Sleep55:14 The effects of sleep on glucose control56:40 Why do we need light sleep?59:49 Figuring out your 80/201:01:13 Neurohacker Collective1:05:48 Discount Code: BIOHACKERBABES1:06:17 His one piece of advice1:07:16 Thanks for tuning in!RESOURCES:https://www.neurohacker.com/ - Discount code BIOHACKERBABES for 15% offInstagram: Neurohacker CollectiveFacebook: Neurohacker CollectiveThe Atlantic Article: Immunology Is Where Intuition Goes to DieBook: Thinking, Fast and SlowBook: Lights Out by T.S. WileySupport this podcast at — https://redcircle.com/biohacker-babes-podcast/donations