 |
What's the Root Cause? by Dr Vikki PetersenAuthor: Root Cause Medical Clinic
"What's the Root Cause?" is brought to you by Root Cause Medical Clinic, featuring Dr. Vikki Petersenrenowned doctor, functional medicine expert, author of "Hiatal Hernia Syndrome" and host of a highly popular YouTube channel. Dr. Vikki Petersen and her team of clinicians provide cutting-edge solutions in gut health, hiatal hernia syndrome, nutrition, food, hormones, genetics, lifestyle, and more.You dont have to accept feeling unwell or struggling with chronic health issues. Your body has the power to heal, and with the right approach, reversing many health conditions is possible. We're here to help you do just that.Have questions about your health? Contact us today at 727-335-0400 or visit RootCauseMedicalClinics.com. Language: en-us Genres: Alternative Health, Health & Fitness, Nutrition Contact email: Get it Feed URL: Get it iTunes ID: Get it |
Listen Now...
5 Sleep Hacks That Burn Fat
Tuesday, 13 January, 2026
Sleep isn’t one thing. It’s four. Quantity. Quality. Regularity. Timing.Think of them like the legs of a chair. Lose one, and your health collapses.In the podcast, Dr Vikki Petersen explains how to reset sleep, its connection to weight, fat loss, and how to avoid dying prematurely.Quantity - Shorter sleep = a shorter life. Predicts all cause mortality.Recommended is 7 to 9 hours. 7 is minimum to survive - not what you need to thrive.Quality - Important for mental health. AKA sleep efficiency-want to keep it above 85%. Desired is 1 to 2 long bouts of sleep vs fragmented sleep due to awakenings. Regularity - decreases risk of all-cause mortality by 49%, risk of cancer by 39%, risk of heart disease by 57%. Regularity refers to wake & sleep time.Best to keep it within 15 minutes on either sideWorst was a variation of 90 to 120 minutes.You need both, but regularity beat out quantity in reducing all cause mortality.Timing (aligning with your natural body clock, or chronotype), using light cues (morning sun, dim evening light) to set it right. E.g. morning lark, night owl - but most people fall in the middle - bears.Sleep KillersArtificial light - Artificial light confuses the brain -“junk” light. Think candles - a little essential oils addedEliminateAlcoholCaffeineMarijuanaEating before bed - wait 3 hoursTIP to help you fall asleepFor 7 days set alarm 1 hour before bedtime. Turn off most of the lights, candle light is fine, cool room to 68 degrees F. Do you feel more sleepy?Go back to your regular routine & note difference.Set an alarm to wake up 8 to 9 hours after your regular bedtime. As your sleep quality improves you won’t need an alarm.Don’t skimp on that last hour of sleep - impacts mood, learning and mental performance - very restorativeTIP to help you get back to sleep - described in video3 options:Box breathing Body scanMental walk Weight and SleepHow you sleep dictates what you eat and how you burn caloriesUnderslept = CravingsLeptin and ghrelin go in opposite directions when underslept-increases your hunger drive 40%.Burning caloriesMore likely to store calories as fat when underslept vs storing them as glycogen in muscles.Dieters: lost the same weight but poor sleepers lost 70% of weight from lean muscle while keeping the fat. FastingLonger fasts your body makes more Orexin - hormone promotes wakefulness & appetite. May see your sleep scores drop during longer fastsMelatonin - do you need it? Helpful to prevent jet lag or if you’re someone who doesn’t get sleepy until 3 to 4 am.It doesn’t make you sleep or generate sleep - it starts the sleep cycle. Doesn’t improve the speed you fall asleep or the efficiency in any meaningful way. Safe dose is 0.1 to 3 mg. More not better because you can confuse your morning brain - melatonin should be zero in the morning - taking too much will cause you to have levels of it for the first 3 to 4 hours and you’ll be groggy and needing caffeine.Note: it’s otherwise safe and an anti-oxidant, but there’s been erroneous data re; amounts that are too high. Don’t give it to children - melatonin is a hormone that influences puberty and some studies indicate that it can perhaps stunt reproductive development. Short-term use seems safe, but long term is concerning.Magnesium - most doesn’t cross blood brain barrier, except L-threonate. But just being insufficient makes a difference - 50% of us are. Magnesium relaxes muscles and vagus nerve is activated with relaxation.References:1.Windred D, et al. (2024) Sleep regularity is a stronger predictor of mortality risk than sleep duration. Sleep 2.Cribb L, et al. (2023) Sleep regularity and mortality... eLife3.Miao Y, et
