Today’s episode centers around essential but simple, actionable insights we can all easily integrate into our busy, everyday lives in order to optimize our life and state of health.One primary focus in this show is highlighting the importance of cultivating (and improving) our morning and evening rituals and habits to optimize all aspects of our health, especially sleep. You’ll learn about how seasonal changes alter the amount of sleep your body needs per night, the science behind why keeping your bedroom clean, sparse, and uncluttered actually leads to better sleep, and why 60 - 68 degrees Fahrenheit is the ideal temperature for your sleeping environment.You’ll also learn why it’s important to still go outside even on cloudy, overcast days, the adverse health consequences that come with prolonged periods of sitting/stillness, and the reason why our brains actually require downtime for optimal function.TIMESTAMPS:Getting the optimal hours of sleep is the basis of everything else in a healthy lifestyle. Have a slow-down ritual to prepare for bedtime. [02:26]The consumption of food is best in the daytime and your sleep environment should be dark and cool. [08:20]After a good night’s sleep, we are ready for a high energy morning, up with the sun. [10:30]Move more. Avoid long periods of sitting. [14:56]Reduce stress by meditating, doing yoga, taking a nap, and spending time outdoors. Learning to quiet the mind is a challenge in today’s world. [19:33]It is important to socialize. Put your phone down and talk to people. [24:15]Eat real food. Eliminate refined sugars, grains, and industrial seed oils. [25:55]LINKS:Brad Kearns.comBrad’s Shopping PageLights Out, Sleep, Sugar, and SurvivalThe Sleep RevolutionDr. Jack Kruse podcast (Part 1, Part 2)Brad’s Morning Exercise RoutineDave Rossi podcastThe Talent CodeWired to EatThe Hungry BrainGood Calories, Bad CaloriesThe Hacking of the American MindDr. Tommy Wood podcast episodes (Part 1, Part 2, Part 3)Join Brad for more fun on: Instagram: @bradkearns1Facebook: @bradkearnsjumphighTwitter: @bradleykearnsYouTube: @BradKearnsWe appreciate all feedback, and questions for Q&A shows, emailed to getoveryourselfpodcast@gmail.com. If you have a moment, please share an episode you like with a quick text message, or leave a review on your podcast app. Thank you!Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, Brad won’t sell out to anyone if he doesn’t love the product. Ask anyone.Brad’s Macadamia Masterpiece: Mind-blowing, life-changing nut butter blendMale Optimization Formula with Organs (MOFO): Optimize testosterone naturally with 100% grassfed animal organ supplementChili Sleep Systems: Temperature controlled mattress systems for optimizing evening sleepDry Farm Wines: Clean, keto-friendly, chemical free wines like no otherPrimal Blueprint 21-Day Primal Reset: Online multimedia Mastery Course to get healthy and drop fat the right wayDonations!This free podcast offering is a team effort from Brad, Daniel, Siena, Gail, TJ, Vuk, RedCircle, our awesome guests, and our incredibly cool advertising partners. We are now poised and proud to double dip by both soliciting a donation and having you listen to ads! If you wanna cough up a few bucks to salute the show, we really appreciate it and will use the funds wisely for continued excellence. Go big (whatever that means to you…) and we’ll send you a free jar of Brad’s Macadamia Masterpiece as a thank you! Email to alert us! Choose to donate now, later, or never. Either way, we thank you for choosing from the first two options! :]Support this podcast at — https://redcircle.com/the-get-over-yourself-podcast/donationsAdvertising Inquiries: https://redcircle.com/brandsSee omnystudio.com/listener for privacy information.See omnystudio.com/listener for privacy information.